Dr. Oz Learns Taekwondo!

CLICK HERE TO WATCH VIDEO!

Hunter Williams teaches Dr. Oz the basics of martial arts. The Williams family explains that when they signed Hunter up for martial arts classes, they knew he would gain physical fitness from the cardiovascular workout of Taekwondo, but they were hoping he would also learn focus and self control.

The structure of the Taekwondo classroom combined with the positive encouragement from his instructors made this an activity from which Hunter and his parents benefitted. Today, Williams is a 2nd Degree Black Belt with the American Taekwondo Association (ATA), a two time ATA World Champion, and a member of the organization’s elite World Demo Team. For more information on how your family can get more physically fit, go to www.GRAFSATA.com.

For more information on the Dr. Oz Show go to www.doctoroz.com

The Art of Balancing?

Ever wondered why it’s so easy to loose your balance while you are practicing your Taekwondo?  Here are some ideas to help explain it!   

 

 Balance is an essential activity. It affects more than one’s ability to stay upright; it impacts the speed, power and outcome of our techniques.  Balance is  central to proper technique as well.  Resisting gravity is the most critical role of balance, though all its functions are important.  To maintain balance throughout execution, we must learn to monitor and control eight interrelated aspects. 

Hand and Body position.  Keeping the foot of the base leg placed firmly on the floor during execution is known as a Solid Sole.  Bent Knee refers to angling the knee of the base leg to hold weight energy while executing a kick, basically serving as a shock absorber.

Control of height, Control of Distance and Control of Power pertain to directing the velocity of strikes and kicks to maintain balance.  The revolution of an object on a single plane (spinning on the ball of the foot) is known as Axis.  Keeping or regaining equilibrium with the torso and abdomen during execution is called Body Alignment. 

10 Exercises for Better Focus and Concentration – Part 1

Tuesday, July 21, 2009 Practice these skills to improve your own focus and concentration an then help your children improve theirs. You can find strong powers of concentration in yourself. When you are decisive and sincerely want to excel in your studies, pass an important exam, or playing one of your favorite games; the power of concentration becomes available to you. This kind of concentration is raised because of some need, or desire. Increasing it in a systematic way, brings it under your control, and grants you the ability to use it easily, with no exertion whenever you need it. Real and good concentration is developed slowly, through daily work, and with special exercises. It has to be approached in a reasonable and practical way. When starting to learn to concentrate you have to find a suitable place where you can be alone and undisturbed. You can sit crossed legged on the floor if you can, or on a chair. Sit with spine erect. Take a few calm deep breaths and then relax your body. In your mind go through each muscle and part of the body and relax it. The following exercises should help you develop concentration skills: Exercise 1: Select some thought and see how long you can hold your mind on it. It is nice to have a clock at first and keep track of the time. Suppose you decide to think about health, think of health as being a great blessing in the world. Do not let any other thought drift in. Just the moment one starts to obtrude, make it go away. Make it a daily habit of concentrating on this thought for, maybe ten minutes. Practice doing this until you can hold it to the exclusion of everything else. You might have to do this exercise regularly for 10 days or more in order to sharpen your concentration skills. Exercise 2 Take a book and count the words in any paragraph. Count them again to be sure that it was correct. Start with one paragraph and when it becomes easier count all the words on the page. Perform the counting mentally and only with your eyes Exercise 3 Take a small simple object such as a spoon, a fork or a glass. Concentrate on it and watch the object from all sides without verbalization, that is, with no words in your mind. Just watch the object without thinking with words about it Exercise 4 Draw a small geometrical figure, about 3 inches in size, such as a triangle, a rectangle or a circle. Paint it with any colour you wish and concentrate on it. Only see the figure. Do not think any words, only the figure exists. Watch the figure in front of you and try not to strain your eyes. Exercise 5 Concentrate on the Within. Lie down and thoroughly relax your muscles. Concentrate on the beating of your heart. Do not pay any attention to anything else. Think how this great organ is pumping the blood to every part of the body; try to actually picture the blood leaving the great reservoir and going in one stream right down to the toes. Picture another going down the arms to the tips of the fingers. After a little practice you can actually feel the blood passing through your system. The Power of Martial Arts and CONFIDENCE Confidence truly is one of the keys to staying safe and “Stopping The Bully!” Children who train in the martial arts learn powerful skills to defend themselves, stand up to Bullies and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, stop the bully, resist peer pressure and BE SAFE! Posted by Julie Graf, 9:11 AM, Permalink

3 Steps: How to Handle Teen Bullies

Your child will encounter more safety threats from bullies in their lifetime than other types predators as they grow up. Child safety means protection from bullies, too.

Bully intimidation is an unfortunate but real and pervasive element of our world. As your child grows, from elementary age into adolescence, the pressure from bullies increases.

Increases?!

Not only does the pressure increase, it takes on a whole new dynamic. For teenagers, bully intimidation adds a subtle element called peer pressure. Peer pressure, especially in these years, can be more intimidating than the threat of physically being injured by a bully.

Usually, by the time your child is a teenager they have developed a wariness of strangers.
The have a better understanding of physically how to keep a distance away from someone they don’t know or feel comfortable around.

Friends, on the other hand, are a different story. Pressure from a friend can be intense and intimidating.

Any time anyone, even a close friend, asks your child to do something your child doesn’t want to do, that is bullying. When the request is followed by intense and constant pressure to do it, we call it peer pressure.

Peer pressure, too, is a constant element of our world. It is how you teach your child to handle it that makes a difference, makes them safer as they grow up.

Step One: Communication
Teach your child to be able to keep themselves safe. At this age it means they can make good choices for themselves and choose what is right for them in the face of peer pressure. The key in doing this is communication between you and your child.

Communication is CRITICAL in being able to guide your teenager through peer pressure. Establishing a rapport with your child where they feel comfortable and confident in coming to you to discuss anything is the foundation for them being able to handle peer pressure.

Communication starts with your ability to LISTEN. Listening comes without interrupting or wild emotional outbursts at what your child is saying. It’s not easy. However, if you are not going to be their “go to” person they will find someone else and it may not be a positive influence or individual.

Step Two: What is Peer Pressure?
Get a clear understanding of what your child’s impression of what peer pressure and bully behavior is for them. It may not match your idea of it. You may think at older ages a bully is the big, hulking guy that physically pushes people around the school campus. In fact, the biggest bully may be your child’s closest friends. You need to find out from them what they think.

Close friends are most likely the ones that will be asking your child do things they don’t necessarily agree with or want to do. These suggestions and follow up pressures, in the form of constant verbal words and insinuations, make more of an impact on your child than a stranger or physically intimidating bully.

The better your child understands bully behavior and peer pressure, the better they can understand their own behavior and how they fit into the picture. It means they can make choices, good choices for themselves, when they find themselves in peer pressure situations.

It also arms your child with an awareness that will help them be less of an intimidator or bully themselves.

Step Three: Respect
As your teen develops this awareness, give them the freedom to make their own choices with your guidance. Follow it with an overt demonstration of your respect for their choices, even if you do not agree with them.

Without these most basic skills, no teen can successfully navigate the rough seas of peer pressure.

If some of this is already in place with you and your child, keep building on it and guiding your child into greater abilities to make good choices for themselves. If its not there, start today. No matter what age your child is you can begin today to build a rapport with them that will in the future, help them make good decisions for themselves.

Respect and communication are important life skills. Children who learn these skills early are more likely to excel later in life. They are also better prepared to withstand the negative peer pressures they will face.

Give your child a head start by enrolling them in a quality Martial Arts school. The programs offered at these schools build a strong foundation of respect and communication that your child will draw on throughout their life.

Posted by Julie Graf, 11:17 AM, Permalink

10 Ways to Help Your Children Deal with Peer Pressure

As we know, many teens and preteens tend to find themselves in a peer–pressured situation. Sometimes peer pressure can be positive—getting teens to raise their grades in school, take positive risks like trying out for a sport or play, and introduce themselves to new people.

Other times, peer pressure can have horrible effects on teens. Because teenagers want to be accepted and “get along” with others their own age, they tend to “go along” with the crowd even when it challenges their core values.

How can parents help their teens make good decisions even in the face of peer pressure?

Start Early:
Begin a conversation about making good choices with young children and talk about them often. Be sure that your children know your views about “acceptable” and “unacceptable” behavior. Are those behaviors always unacceptable or are their circumstances when they are OK? Are these behaviors OK for some people and not for others? Rules should be clear from the very beginning so that everyone is on the same page.

Ask Questions:
Sometimes the best thing you can do is ask questions. Again, start this early so that your children are used to it. “What would you do if…” “If your best friend was smoking, would you try it too? ” & “Do you know anyone who makes you feel…” When you ask questions and stay quiet, you often get more answers and make more progress than just telling your teens how you feel about certain behaviors.

Role Play:
It can be difficult to find the right words when you are actually in the peer pressured situation. Practicing with a trusted person before it actually happens can make it easier. Play the part of your teenager’s friend and help your teen work through what he would do or say. Do they want to make a joke? Just say no? Leave? Go get help? Role play different scenarios often until your teenager or your preteen feels comfortable and at ease with their choices and their strategies.

Talk About How To Buddy Up:
There is strength in numbers. Encourage your teens to talk to a trusted friend about “buddying up” when peer pressure gets overwhelming. When teens know that their friends will be there to back them up and agree with their decisions, it can be a lot easier to make positive choices.

Lay The Foundation Of Character:
Words like compassion, acceptance, self discipline, confidence, respect, courage and trustworthiness, can certainly become a great springboard for a discussion of peer pressure, how to stay true to yourself, and how to treat others. Ask your children how these words apply to their lives. What decisions are they making each day that shows they are living according to these words? How does the family show it? How do friends show it?

Discuss “Spring Cleaning” In The Friend Closet:
Teens grow and change. Sometimes that means that they no longer have the same interests and they are no longer heading in the same direction of some of their current friends. While it’s not OK to pick your teen’s friends for her, sometimes friendships at this time of life can be confusing. When you see her struggling with peer pressure, let her know that it’s OK to drift apart and make other friends who make her feel more comfortable.

Model Saying No:
Show your children and teens that it’s OK to speak your mind in an assertive and respectful way. Children need to see that their parents are not “doormats.” When you show them that you can be assertive (yet not abusive or aggressive) and the result is positive, they will emulate you. If you show that you’re wishy-washy in pressured situation, they are more likely to imitate more passive “follower” behavior.

Help Your Children Avoid Potentially Dangerous Situations:
When young people are not in situations where bad choices are being made, they are much less likely to make them. Choosing friends who share similar values, who don’t take part in abusing controlled substances or inappropriate behavior and engage in positive after–school programs, will be one of your teen’s best defenses. In addition, the more time that children and teens spend in a positive environment, the less time they will spend in negative environments that can lead to trouble.

Foster Strong Self Worth And Confidence:
Children and teens need to know that what they do “counts” for something. Praise your children for positive choices they make and recognize them for their efforts and their strength of character. Get them into positive activities that allow them to give back to others (such as through community or charity work) so they build their sense of pride, gratitude, and citizenship. Help them to process critiques so that it makes them stronger and assist them in peeling away useless criticism that stems from jealousy, closed–mindedness, or anger.

Tell Them That They Can Always Count On You:
No matter what time of night or day, your child should know that they can call on you when they are in a bad situation, no exception. Sometimes teens find themselves at a friends house, surrounded by people or circumstances that make them feel unnerved or distressed, and they are unsure if they should call you because they wonder if they’ll get into trouble. Preteens and teens need to know that they always have you and that they should not think twice about calling—because you will always come—even if it’s 2am.

Parents might feel that once their children round the corner to teenagerhood, they no longer have any impact. But you do. Teens carry your words, your actions, and your promises in their heads everywhere they go—even if they don’t admit it.

It’s not too late to start a discussion today. You might just be opening up one of the most meaningful and important conversations you and your teen have ever had. Of course, you might meet some resistance—you might even see a few rolled eyes—but what Powerful Parent backs down to a little challenge?

If you find this article useful, please let us know.

Posted by Julie Graf, 1:01 PM, Permalink

5 Tips to Help Your Child Deal w/ Being Different

Feeling Different Can Be Tough for Children

As many of you know, it’s a struggle for many children, whether they feel too tall, too short, too thin, too fat, or “too” something else. To give the other side of the coin, here are tips to help your child deal with being different:

• Careful about transferring your worry: As caring parents, it’s common to become worried about your child’s height, and weight. While the concern is good intentioned, these worries might lead to repeated measuring, comparing, and doctor’s visits. When we transfer our worries to our child in this way, it teaches him/her that his height and weight is an issue- even if in the child’s view, this wasn’t the case until it was brought to his attention.

 

• Don’t compare: Grade school is often about “who’s in, who’s out” which can be determined by as little as the color shirt the child is wearing that day. As parents and teachers, it’s important that we don’t inadvertently make our children feel inadequate by comparing them to siblings and friends. Lining up by height or comparing how high someone’s mark is on the weight chart in comparison to others may feel more like a competition than interesting fact. A comparison can make them feel that they will never “measure up.”

 

• Watch your language: Often comparisons or statements are tainted with language bias. Parents and other family members might not think they’re being hurtful, but they’re language may be sending messages that celebrate taller members and denigrate shorter ones. Nicknames may be said in jest but received as mockery. One of my coaching clients, a parent of two sons, told me that their grandmother would joke; “you wouldn’t believe they’re brothers- my Thomas is so short I feel like I can scoop him up like a rag doll and my Tony is so tall that I think he must hang the rainbows up after it rains.” The former sends a message of insignificance while the latter sends a message of superhuman qualities. It’s no wonder that Thomas always felt that his family looked at him like he was still a baby even though he was 12 years old.

 

• Celebrate all different heroes: Children need to be able to picture themselves and people like themselves as the heroes every once in a while. Superheroes, presidents, and sports stars are often described as being tall, thin and strong. However, there are plenty of heroes who are different in stature while still being highly regarded. Exposing children to different kinds of people of varying sizes, both from our history as well as from our own communities, can help children see that anyone can be successful no matter how different they are.

 

• Don’t allow being different to dictate their involvement: Life doesn’t have to be a series of signs that read “too short to ride this ride.” Individual sports like swimming, dance, gymnastics, and martial arts arrange children by skill level and age rather than by skill level and height or weight. Jessie, a girl with dwarfism, began martial arts at age six. While some skills needed to be altered for her size and physical differences, she was able to excel as a leader in her class. Sometimes limitations come from our own limiting thoughts (or what we have been told) rather than what is truly accurate. Jessie excelled because she could and nobody told her that she couldn’t.

And of course, talk to your child. Ask him or her how s/he feels, what s/he wants and what s/he hopes to become. Support these dreams just like you would any child. When it comes to our children, no matter how different they are, it’s important that we don’t sell them short.

Source: Kidz N’ Power

In just 21 days we will be able to dramatically improve your child’s focus and confidence, giving them the power to stand up to bullies and peer pressure and help them stay SAFE AND get BETTER GRADES! Important: Call us at 512 784 5425 right away. Or visit us on the web at www.grafsata.com

Posted by Julie Graf, 10:28 AM, Permalink

“Those Kicks Were Fast As Lightning!”

ATAFIT TIP OF THE MONTH

“Speed can save you from being kicked and allow you to out-kick your opponent. It is the key to winning when you and your opponent have equal skill” Says Sr. Master Dilegge. In a self defense situation, speed is essential if you want to defeat a larger opponent. Also, since speed is the second component of power, after Strength, it is the way to maximizing your power, especially when you peak in your strength training.”

Exercise #1 – “OBSTACLE JUMP” Jump side to side over obstacle. Improves execution speed.

Exercise #2 – “TARGET SPEED DRILL” Hit the target correctly as many time as you can in 30 – 60 seconds. Perform 2 sets. Improves execution speed.

Exercise #3 – “RE-CHAMPBER DRILL” Re-chamber your kick before your partner can touch your foot to improve recovery speed.

In order to get the most out of your speed training and prevent injury make sure you are fully warmed up, perform simple rather than complex techniques and make sure you have mastered tthe basic techniques by moving to speed training.

Sr. Master Al Dilegge
7th Degree Black Belt
Vice President of Training – ATA Headquarters

Posted by Julie Graf, 9:05 AM, Permalink

Strength Training – A Must!!!

 Many martial artists scoff at the idea of strength training. The popular notion is that martial artists must focus on technique, not strength. Historically martial artists felt that strength training causes decreased flexibility and/or loss of speed, ultimately having a negative impact on their martial arts skills. However, more and more martial artists are questioning this commonly held bias against strength training.

Martial artists are finding that they, too, can benefit from increased strength by taking part in isometric exercises, dynamic tension and calisthenics. One of the most significant benefits of strength training garnered by the martial artist is the improvement of force output capacity. A strength trained martial artist can exert greater force, apply that force more quickly and also exhibit greater stamina over a series of efforts. As a result, if you have two competitors with equal technical and tactical ability, then the strongest competitor is the one who will win.

Taekwondo, one of the striking arts, incorporates long sets of punches, kicks and combinations. Increasing strength in students of Taekwondo is necessary for working all the kinks out of the techniques and for ensuring that these techniques will work when fighters are tired or stressed. If the Taekwondo student does not have strong muscles like the hip flexors, or abdominal muscles they are subject to injury while doing powerful punches or kicks. For example, weak abdominal muscles can lead to lower back strains. Those with weak lower back muscles and weak hip flexors cannot kick with great strength or kick repeatedly for a long period of time.

Most serious martial artists will throw thousands of punches during their training. A professional martial artist will probably throw millions of punches. The continuous drilling on the technique of the punch will build a strong mind/body connection causing the ability to throw fast, accurate and effective punches to become a habit. Unfortunately, all the repetitive training does very little to develop strength in the muscles used to throw that punch. So while a martial artist will never be able to abandon his or her technical training, they would be wise to incorporate some type of strength development into their training regimen. Before choosing strength and endurance exercises to incorporate into your martial arts training program talk to an instructor and take a look at these training tips. They will acquaint you with some basic principles of conditioning.

• Match exercises to your weaknesses. If you are having a physical problem like flat feet discuss strength training with your physician who may know of exercises specifically designed to address the problems.
• Aerobic fitness is important to the ability to undergo intensive strength training. Insufficient aerobic fitness leads to slower recover recovery time.
• Develop the core muscles first because your arms and legs can generate only as much force as your torso can transfer.
• Start with general strength training exercises and build a foundation of basic strength for exercises designed specifically for martial artists. Don’t know where to start? visit the Warrior XFit website and get your daily workout for the day. Competence in general strength building exercises helps prevent injuries when you advance.
• Do your general strength exercises in the same movement pattern as your technique. A general hip flexor exercise for kickers is lying down on a bench with the left leg hanging below the bench so it will follow the same range of motion as it would if you were kicking with the rear leg in a fighting stance. As you raise your left leg simultaneously press your right leg to the back and extend your left arm to the back while moving your bent right arm forward into a guard position. This is the pattern movement synchronization in the front, side and round kicks. An instructor can help.
• Increase the load (resistance, distance, pace) gradually so your whole body has time to adapt to it.
• Rest between workouts so your body can recover and you will be able to work harder during the next workout.
• Performance declines when an athlete works out strenuously because prolonged muscle fatigue inhibits the muscles ability to adapt to training. Decrease the number of workouts per week, exercises per workout, and sets per exercise during the last weeks before a tournament.

In the end, big power comes with strong, lean muscle combined with the skills you’ve acquired, speed and delivery technique.

For more information go to ATAFIT

Posted by Julie Graf, 4:54 PM, Permalink

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The 2009 World Championships Are Coming

Wednesday, June 17, 2009

More than 20,000 people will gather in Little Rock June 22-28 when the American Taekwondo Association (ATA) hosts its annual World Championships tournament at the Statehouse Convention Center downtown.

ATA members and guests from over 17 countries and five continents travel to central Arkansas for intense martial arts action. Throughout the championship week, instructors and practitioners will attend martial arts seminars, special training sessions and tournament competition, all in an effort to better themselves as students of Songahm Taekwondo.

For some of those competitors, this event marks the culmination of a year of hard work at regional and national tournaments to earn a coveted spot among the Top Ten ATA students in each division. That dedication will pay off for the few who walk away with the prestigious title of “ATA World Champion.” Students will compete in divisions based on age and belt rank and will show off their skills in traditional forms, weapons, sparring, ATA-Xtreme open hand forms and ATA-Xtreme weapons.

Each year, one of the biggest highlights of the ATA event is the opening ceremonies held at ALLTEL Arena in North Little Rock.

Performances by the ATA World Demo team and national team finalists will provide the crowd a unique blend of classic martial arts with modern pop culture flips and tricks. Also taking place at the ATA opening ceremonies will be the traditional Masters’ Ceremony and high rank testing.

Those attending the ATA World Championships will be able to enjoy the beauty and serenity of the H.U. Lee International Gate and Garden, located alongside the Statehouse Convention Center on the bank of the Arkansas River. ATA officially opened the exquisite Gate and Garden named for the organization’s late founder, Eternal Grand Master H.U. Lee. The $1.4 million landmark is a statement of gratitude by the ATA to the people of Central Arkansas for their support of this event and the organization over the last three decades.

ATA has been internationally headquartered in Little Rock since 1977. Since 1969, the ATA has continued its mission of providing students with the highest quality of martial arts instruction available in a safe and positive learning environment that people of all ages could enjoy. With active membership exceeding 350,000 worldwide, including 53,000 black belts, the ATA is North America’s largest martial arts organization dedicated to the discipline of Taekwondo. Since the organization’s inception, over one million lives have been changed by its Songahm teachings.

Attend and compete at the 2009 Songahm Taekwondo World Championships and help  us celebrate the 40th Anniversary of the ATA.

See you in Little Rock!

Click Here for more info

Graf’s ATA Martial Arts

America’s Largest Martial Arts Organization

Serving the South Austin community for more than 10 years!

Rated “America’s Largest Martial Arts Organization“  the American Taekwondo Association (ATA) is the premier North American organization dedicated to the martial arts discipline of  Taekwondo.   

GRAF’S ATA MARTIAL ARTS provides a safe and family-oriented experience for students of all ages and abilities.                      

Students join Martial Arts for different reasons, and our programs take this into account.                                                                                               

For  CHILDREN, GRAF’s ATA MARTIAL ARTS emphasizes:
 - a positive mental attitude and goal setting
 - the importance of strong and healty bodies
 - life skills such as  discipline, confidence, self-control, leadership,  etc.                                                                                                                                 

For TEENS and ADULTS:
 - physical fitness and coordination
 - self-defense
 - technical martial art skills
 - life skills such as perserverence, leadership, respect, courage, etc.

At GRAF’S ATA MARTIAL ARTS ACADEMY we understand that martial arts can be intimidating, but all it takes is the willingness to try. Each class is meant to push your boundaries, but in a positive and progressive manner. 

                                                    “America’s Leader In Martial Arts”

You are invited to register online for a Free Trial Class!
Call us now at (512) 784 – 5425 or click here for a FREE TRIAL CLASS with one of our instructors – at a time convenient for you. This way you can check out the Academy, see what we have to offer, try out a class and see if it makes sense for you!

We are located at 1414 W. Ben White Blvd. across the highway from Gold’s Gym. Conveniently located off of HW71. We serve the Austin, TX area including South Austin, Circle C, Shady Hollow, Oak Hill, Dripping Springs, Westlake Hills, and Buda.

We offer the highest quality instruction, benefits and tuition value of all area martial art schools.

We will match or beat any competitors special offers.

“Creating Tomorrows Leaders....One Black Belt At A Time!”

 

Find out more about our Academy and classes here:

Austin Martial Arts | Childrens Karate | Austin Self Defense | Austin Karate | Tae Kwon Do – Fitness | Martial Arts Austin | Kids Karate – TaeKwonDo | AmberAlert

5 Easy Ways to Become A Healthier Martial Artist!

Listen: great fitness goes hand-in-hand with being a great martial artist. When you’re more fit, you’re better able to throw kicks and punches. You can spar for longer periods of time. Your forms look tighter and your techniques are sharper. The benefits are endless. But I said in the main article, you already took the most important step ever in getting into shape and living a healthy lifestyle by becoming a student here at our academy! But it doesn’t stop there. Here are five more tips to becoming a healthier martial artist.

1 Set Goals and Take it Slowly

Remember losing weight and getting in better shape takes time. If you do need to shed a few pounds, remember it took time to gain that weight in the first place. So set goals, but keep them realistic. A realistic amount of fat loss per week is 1 ½ pounds. Anything more means you’re cannibalizing your own muscles for protein. And that’s the last thing you want. Why? Because the more muscle mass you have, the more fat you burn at rest. Take things slowly and understand that serious changes require discipline, consistency and focus over the long-haul. Don’t expect instant results.

2 Make It a Lifestyle

Avoid “quick fixes” and fad diets. Instead, make positive changes at the root level: in your lifestyle. Swap sugar-laden cola for water. Eat smaller portions. Take the stairs instead of the elevator. Walk instead of drive. Order a salad instead of the Big Mac meal. Go for a walk or jog outdoors – or throw a real football instead of playing Madden on your Xbox. Ask anybody who has shed a lot of weight: little lifestyle changes can all add up to make a tremendous impact

3 Curb the TV Time

Watching TV can be harmful to your health. TV watching induces alpha waves and slows metabolism. In fact, studies prove you burn 14.5% less calories while watching TV than simply lying in bed! Add to that the mindless snacking that goes hand-in-hand with TV watching and you have a perfect formula for obesity. That’s why experts say the maximum time each day a child should watch TV (or play videogames or use the computer) is one hour (the average person watches six hours of TV per day). Anything more than one hour puts you at risk for obesity. Now, an hour may not seem like a lot of time, but when you fill your life with other healthy activities (like attending more classes and practicing more at home!) you’ll quickly realize that’s enough TV time. By the way, when you are watching TV, use that “down time” in a productive way: Sit on the floor and stretch. By the end of your hour, you’ll be that little bit more flexible and able to kick higher in the next class! So nix the colorful, dancing LED screens and stay active!

4 Focus on Good Eating Habits

Repeat after me: “food is fuel”. When you take this approach to eating, it changes your mindset and helps you make healthier choices. And “choices” are the key. Simple things like choosing chicken over beef, grilled chicken over crispy chicken, crispy veggies instead of fries and water over soda do make a big difference. Forgo pre-packaged convenience foods and instead stock your fridge with fresh fruits and vegetables. And above all: be aware of what you put into your body. Be conscious. The foods you eat form the building blocks of your entire body. Load up on junk food and that’s the type of body you’ll have. Make wise choices and consume healthy foods and you’re building a very different type of body. Focus on good eating habits – always.

5 Reward Yourself in a Healthy Way

A giant ice cream sundae or value meal at McDonald’s is NOT a reward. It’s actually a punishment that short-circuits all the gains you’ve been making. Instead of indulging in junk food as a “reward”, instead choose a positive reward: go to the movies, buy a new martial arts book, schedule a private lesson, attend a seminar or go to a special event. There are millions of healthy ways to both reward yourself AND keep yourself on track to achieving your goals.

Follow these simple tips and build the body you’ve always wanted!

Graf’s ATA Martial Arts

“How to Help Your Child Focus Better” – PART ONE

Distracted. Easily frustrated. Hyperactive.

If any of these words describe your child, you’re probably worried that he or she lacks the ability to stay focused.

A rare few children are born with the innate ability to concentrate, but sometimes a healthy attention span is harder to develop. These children are sometimes referred to as “dreamers,” “fidgety” or even “a problem child.” Society seems quick to label them as having Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (AD/HD).

There is no dispute that the ability to concentrate is an important life skill. Knowing how to help your child develop that ability is the real key. In this report, we’ll share some ideas on how to accomplish this.

———————–

Know What’s “Normal”

First, it’s important to make sure that certain factors are in the right balance.

Is your child’s daily diet a nutritious one? Does he get enough sleep? Does she get plenty of exercise? Are there other factors that are making your child sad, mad, worried or excited?

Second, it’s important to make sure your expectations, and those of other adults in your life, are reasonable. For most children (and, let’s face it, some adults), the ability to stay focused takes practice. It’s a learned skill, not a natural reflex.

Waiting for that development to happen naturally can be more frustrating for first-time parents than for those who have experienced it all before.

Compare your child’s behavior to others who are about the same age. Talk with other parents. Ask educators or your pediatrician what the average attention span is for your child’s age. You may be surprised by the answers.

“A ‘normal’ attention span should be 3-5 minutes per year of a child’s age. For a 3-year-old, that would be nine to 15 minutes; for a 10-year-old, it would be 30-50 minutes,” explains Dr. Becca Harrison, resident of psychiatry at the Medical College of Wisconsin and an assistant martial arts instructor.

“It is a little more complicated than that though. Attention is thought to develop in stages,” Dr. Harrison adds. “First, kids tend to be overly exclusive, focusing on one thing for a long time to the exclusion of everything else. We see this mainly in babies. Second, they tend to be overly inclusive. Toddlers tend to switch from activity to activity rapidly. Third, kids develop selective attention, the ability to switch focus when they want from being exclusive to inclusive, for instance. Some kids just take longer to reach that third stage, just like some kids walk later than others.”

Still, your child may be described – by you or by others – like this:

Fidgety: Can’t “sit still” for the expected amount of time that is average for his or her age; constantly gets up to do other things.

Daydreamer: Routinely seems lost in his or her own world; facial expression goes blank or takes on a “dreamy” look as he or she stares off into space.

Easily distracted: Regularly goes from one activity to another or can’t stay on-topic in a conversation.

Hyperactive: Routinely and excessively excited; always on the go.

Impulsive: Constantly acts before thinking; uncontrolled physical and emotional responses or verbal outbursts.

Coming tomorrow….PART TWO!

WWW.GRAFSATA.COM

“How to Help Your Child Focus Better” – PART TWO

Find a solution

There are many ways of addressing these issues. From our experience with kids of all ages and discussions with other professionals, we’ve found the following methods to be effective solutions in helping focus-challenged children.

1. Encourage age-appropriate “brain” exercises. Paint and color. Play board games. Put together a jigsaw puzzle. These are especially effective in helping younger children because parents and older siblings can participate. These types of activities can be completed in a short amount of time, and there is a tangible “reward” at the end (a pretty picture to hang on the refrigerator or a finished puzzle that looks just like the picture on the box). More complicated games and larger puzzles can be introduced as your child gets older.

2. Provide a challenge. Word searches, crossword puzzles and chess let children exercise their minds on their own or with a partner. These also require self-directed concentration as the child works independently or, as is the case in a game like chess, must anticipate upcoming moves.

3. Sign up for lessons. Dance classes. Violin lessons. Cake decorating. Whatever your child’s interest, consider signing him or her up for classes. While it may seem like the last thing you want to do is put your child in yet another class where he or she won’t pay attention, matching the right class to your child’s interest can make a world of difference. He’ll want to pay attention, which will help him teach himself how to stay focused.

4. Get into sports. Exercise is the best remedy for all that pent-up energy. Solitary sports like swimming, skiing and track are even better because participants are constantly in motion without the added pressure of letting down the team.

5. Praise more than you criticize. We all work better and want to try harder when the result is positive. Children want, and need, praise. That may seem easier to do when they’re adorable and tiny, but it doesn’t lose its value when those tiny tots start turning into real people. Tell them when they’ve done something right and they’ll want to do it again.

6. Turn off the TV – and video games too. Both TV and video games cater to short attention spans. Limiting a child’s time with each will ease your battle.

But here’s the challenge.

These all seem like good, easily-implemented ideas, but committing to them on a regular basis is difficult. Schedules are hectic and, at this point, you’re as easily frustrated as your child.

The good news is that there is one solution that incorporates the above described methods.  Martial arts!

I’m not finished yet!  Tomorrow I’ll post PART THREE!!!!

“How to Help Your Child Focus Better” – PART THREE

Martial arts strengthen minds and muscles

Among the many benefits of a martial art is the way it strengthens the mind. There is a certain discipline that develops quickly among students, a shift in their ability to pay attention.

Brain Exercise

From the very first day in class, students are challenged to think as much as they act. Learning new forms and movements takes concentration. One reason why martial arts is so effective is that it reinforces working memory. Anthony Meyer, MD, medical director of Aurora Psychiatric Hospital in Milwaukee, Wis., and a specialist in attention deficit and child/adolescent issues, compares working memory to that of an executive secretary, taking in all the sensory information, sorting through it and compiling a list of priorities for the “CEO,” or frontal lobe of the brain. If the executive secretary isn’t working properly, that list of priorities isn’t correct or in some cases not delivered.

To enhance working memory, Dr. Meyer says, it’s important to use repetition and multi-sensory stimulation – meaning one sees, then hears and then attempts the task at hand. Martial arts fits that bill. Students are taught by example, explanation and repetition.

Provide a challenge

Martial arts teaches life skills like discipline, respect and concentration. A student can’t move up in rank without showing those characteristics at an age-appropriate level. And as students advance, their level of precision and even the intricacy of their movements become more challenging.

Together these factors help children retrain their brains so that, whether in class or in the real world, they are able to act and react in a responsible manner. “It’s exercising their ability to focus,” Dr. Harrison says. “They tune out other things around them when they’re in martial arts class, and that is transferable at school and at home because they’ve learned how not to be distracted so easily.”

Sign up for lessons

Martial arts keep kids engaged physically and mentally. They have fun while in class, and take pride in knowing that they are learning something most kids don’t know how to do.

Dr. Meyer explains that martial arts “enhance motivation, which is like turbo power that gives you interest to attend to something. The master is able to give one-on-one instruction or work in small groups, which helps motivate. It uses the whole body, a number of sensory modalities, and has to do with focus, centering and getting along with friends and family, as well.”

Get into sports

Like swimming, skiing and track, martial arts is a solitary sport. Martial art classes remove the pressure to do well in front of the other kids or to score a winning play. Students concentrate on their own movements rather than what everyone else is doing. They never have to worry about disappointing their team mates. Instruction is focused on the individual and his or her journey toward attaining the next belt rank. And every class is wall-to-wall movement. There’s nothing like an hours worth of running, jumping and blocking to get rid of any pent-up energy.

Praise more than criticize

In a sport like the martial arts, the emphasis is on learning the basic steps and techniques. Good martial art instructors use a “praise, correct, praise” approach in which the student is praised for what he or she did right, instructed on how to improve what was not quite right, and then praised for making the correction. Children also get rewards like stickers, trophies and belts.

“Martial arts require a certain amount of focus to participate. The process of them learning their forms and coordinating the movement of their hands and feet is helpful, and the kids get tangible rewards like stickers, trophies and their next belt,” says Dr. Harrison.

Turn off the TV

When kids are in class, they’re not in front of the television. They’re moving, active and engaged.

“I have heard parents say that they have seen a change,” says Dr. Harrison. “They see a difference in their children’s behavior, and the teachers tell them that their children pay better attention in class.”

Graf’s ATA Martial Arts Academy, Austin, TX

The Nine Amazing Benefits of TaeKwonDo Forms

Have you ever wondered why we put such a heavy emphasis on forms here in our academy?

Well, in this article I’m going to tell you why. We’re going to look at the purpose and benefits of our Songahm forms. You’re also going to discover why forms have been such an important part of martial arts for centuries – going all the way back to the Shaolin monks who created Kung-fu! So read on!

History of ATA Forms: Our 18 Songahm Taekwondo forms (“poom-sae” means form in Korean) were developed by Eternal Grand Master H.U. Lee. These copyrighted forms have been refined over the years and they are one of the best systematic methods for teaching martial arts ever created.

Now, many people misunderstand forms. They confuse them with sparring. For example, I’ve heard people say, “People don’t fight like that. I’ve never seen opponents who take on 90-degree angles. Forms are unrealistic”. Well, guess what? They’re missing the point.

So let’s take a look at the nine big benefits of forms. You’ll quickly understand why they’ve been a proven part of martial arts training for centuries.

Benefit 1: Technique Refinement

The repetitive nature of forms allows you to refine a particular technique over and over again until it’s just about perfect. And not just single moves, either. The important thing about forms is that they link various moves into a natural, logical sequence. And since forms are a sequence of moves, you’re gaining the ability to go from one move to another fluidly, without hesitation. This is handy in both a real-life as well as a sparring situation. Instead of doing punches and kicks in isolation, forms put your techniques into a context.

Benefit 2: Memory

Forms train two types of memory: mental and muscle memory. First, the sheer act of committing your forms to memory improves your long-term recall. This not only pays off in martial arts, but other areas as well. Take for instance, school. How often have you said to yourself, “I wish I had a better memory?” Well, forms will help you with that. As one ATA parent said recently, “If my son can memorize 40+ moves in his form, he can certainly remember his homework!”

“Difficult undertakings have always started with what is small” – Lao-Tsu

Second, forms burn your techniques into “muscle memory”. This means you’ll be able to perform your moves “mindlessly” (to borrow a Zen term) and without consciously thinking about them. If you ever find yourself in a real-life self-defense situation, this can literally save your life. If you don’t have muscle memory working for you, you’re in big trouble. In a dangerous situation, you don’t have time to “think” about your choice of technique. For this reason, it pays to practice your forms. Forms etch your techniques into muscle memory so you can execute them instantly!

Benefit 3: Balance and Coordination

In our Songahm forms, each technique alternates between a right side and left side move. There is good reason for this: it creates symmetry in your techniques as well as your muscle development. You should be able to perform, say a jump frontkick, just as effectively with your left leg as you do your right. The more you practice your forms, the more you’ll develop your “weak side” and bring it
up to par with your strong side. This is the essence of symmetry.Balance, too, is improved by forms. Like I said a moment ago, performing a side kick by itself is different than performing a side kick and then quickly moving to a high block. This requires you to shift your weight and transition into a new stance, thereby improving your balance. Forms also help to develop hand-eye coordination, footeye coordination and hand-foot timing.

Benefit 4: Focus and Concentration

You may notice that when you’re doing your form, the rest of the world “tunes out”. Yes, the mere act of performing a poomsae forces you to empty your mind, “put your blinders on” and focus on only one thing: your next move. This builds your powers of concentration and gives you the ability to focus on the task at hand. It’s also one of the many reasons Taekwondo is so effective at treating ADD / ADHD. It enhances your focus. Forms also create rhythmic breathing, and provide an almost meditative state of mind. That’s why people say forms are so relaxing: they empty your mind of the day’s challenges, relieve stress and help recharge your batteries.

Benefit 5: Motor Skill Development

One of the biggest reasons parents enroll Tiny Tigers in our academy is to help develop gross and fine motor skills. And guess what? Forms are the best way to do just that. Here’s why: As the colored belt forms progress from white to black, each form includes finer and finer degrees of motor skill training. For example, the white belt poom-sae focuses more on gross motor skill development with large muscle moves such as front kicks, side kicks, high blocks and simple punches. Then, as you move up through the Songahm forms, the moves become more refined and bring more fine motor skills into play. Our Songahm forms are an excellent gross motor skill training system for anybody, not just Tiny Tigers!

Benefit 6: Performing Under Pressure

Listen: One of the most important skills in life is public speaking. Whether it’s a college class, a business seminar or community presentation, at some point you WILL be expected to present something in front of others. To be a true leader (and that’s your goal, isn’t it?) you must master this skill. Unfortunately, speaking in front of a group ranks at the top of most people’s worst fears.

So what’s the answer? You guessed it: Forms! Forms help you overcome this fear, and here’s why: You may not realize it, but every time you do your forms, you’re performing in front of others! This includes instructors, other students, parents as well as guests! This helps you overcome shyness, boosts your self-confidence and gets you comfortable in the leadership role of having others watch and listen to you. Just think of me: every time I teach class, I’m on stage! practicing forms played a big role in developing my self-confidence, speaking in public and presenting for others. It will for you, too!

Benefit 7: Strength and Stamina

Perform all your colored belt forms in succession (The Songahm Star) and you have a complete exercise routine at your fingertips. The great thing is, you can do your forms anywhere and any time. You don’t need any fancy equipment. You don’t need to wear any special gear and you don’t even need mats! Wherever you are, you’ve got an amazing cardiovascular exercise at your disposal. Want to unwind after a long day at work with a relaxing stress-reducing workout? Then do your forms slowly…with concentration and focus (“Tai Chi” style). In the mood for an aerobic exercise and want to get that heart rate up? Then move through your forms one after the other with speed, intensity and power. Believe me, that’ll do the trick! Yes, the Songahm Star is a complete exercise routine in itself: something you can do anywhere, any time…for the rest of your life!

Benefit 8: Goals to Achieve, Levels to Reach

Here at our academy, we introduce students to techniques gradually, step-by-step through our Songahm forms. That’s because each rank has its own unique poom-sae to teach the techniques required for that level. One of the advantages of this approach is that we provide students with an easy-to-follow system to increase their skills. At each rank, you know exactly what is expected of you. And you know what you need to do to reach that next level. This creates clarity and helps you in your own personal goal-setting! And don’t forget: The very act of learning your forms requires perseverance, hard work and discipline.

Benefit 9: Beauty

Let’s face it: watching a black belt execute their forms flawlessly looks downright cool. It hits you at an emotional level that’s hard to describe. The power, the agility, the intensity… the grace!

This is one of the big reasons so many people are attracted to Taekwondo. There is a “live performance aspect” to our martial art that’s beautiful and exciting to watch! This stems from only one thing: forms. Our forms are truly a “spectator sport”.They let you show your stuff and put your own personal expression into the martial arts.

Remember: forms are the “art” in martial arts! It just wouldn’t be the same without them!

This Month’s Call to Action:
In the days and weeks ahead, I want you to bring greater focus, perseverance and dedication to your forms. They’re that important. If you’re a colored belt, take some time this month to watch the black belts here at our academy. See what they do differently. Look for the little things: hand-foot timing, balance, speed, power, kiyaps, etc.

On the other hand, if you’re already a black belt, watch your higher ranks and see how you can improve your forms even more! There’s always room to improve.

Graf’s ATA Martial Arts Academy, Austin Texas

Leadership Lessons Of The Kung Fu Panda

“You just have to believe” – Master Oogway

Have you seen the summer blockbuster hit “Kung Fu Panda” yet? If not, you must get out there and go see it! Here’s why:

First of all, the ATA is helping to promote this movie. With its positive values, this movie is a perfect way for people to see the benefits of martial arts. Also, if you caught the latest issue of ATA World Magazine, you probably read about the ATA’s efforts to promote the film. Around the country, ATA schools are doing demos outside theaters, handing out passes, creating custom posters and growing the ATA using the incredible spotlight the Kung Fu Panda has put on the martial arts world. Yes, it’s…Sheer Panda-monium!

But – don’t be fooled. This is NOT justa light-hearted cartoon for kids. Not at all.

Look beneath the surface of this film and you’ll quickly realize it conveys many important leadership lessons – lessons that we as martial artists should pay close attention to.

Remember: it’s often said here in the ATA that martial arts is simply a vehicle for building leaders, teaching life skills and character development. And through his journey in the martial arts, our hero,Po (the Kung Fu Panda) develops some pretty serious leadership skills, too!

Which ones? Well, read on and see!

The Five Leadership Lessons of the Kung Fu Panda:

Lesson #1: Strive for Greatness!

Po dreams of being a real Kung Fu expert some day. He works in the family business (a noodle restaurant) – where his father teaches him the trade. But Po’s frustrated. He longs for a more exciting life – a life in the martial arts. Passing by a poster one day, he discovers that a new member of the Furious Five (group of martial arts experts) is about to be selected: the “Dragon Warrior”.Eager to see who it is, he heads to the event. Problem is, he arrives late and can’t get in. But that didn’t stop him, no sir! Po tries every way he can to crash the event (literally) and finally makes it in. When he does, his life – and the lives of those around him – are about to change forever.

Lesson of the Panda: Po didn’t accept the life that was handed to him. He wasn’t satisfied with mediocre, average or ordinary. Instead, he followed his bliss and harnessed his passion to achieve new goals. He didn’t allow tradition or negative opinions stop him from achieving his destiny.Po heard the call and took action to change the direction of his life.

Lesson #2: Everybody Has Hidden Potential

Po isn’t your typical hero. Lazy, overweight and lacking in skills, he chomps food every chance he gets. When the Furious Five learn Po has been tapped to be the next Dragon Warrior, they don’t believe it. They treat Po badly. How could a fat,lazy panda (of all things!) be the secret warrior foretold by the ancient texts? Well, soon enough, they discover why you can’t judge a book by its cover! Po shocks everybody with his perseverance, dedication and belief in himself. Lesson of the Panda: Everybody has hidden potential. Every one of us has greatness deep within, waiting to burst forth. That’s one of the reasons you must treat all people with respect and courtesy. You never know who they are destined to become!

Lesson #3: “Warriors Never Quit”

Po’s journey wasn’t easy. His lack of experience (and huge girth) made it difficult for him to perform some of the moves. At times, even Shifu (Po’s instructor) doubted his abilities. Discouraged, Po wanted to quit. But every time he tried, he was told, “a true warrior never quits”. So he changed his attitude and rose to the challenge. He got up early, started his exercises before anybody else and showed incredible discipline. Through his rigorous training, Po challenged himself and pushed out of his “comfort zone”.

Lesson of the Panda: Along your path to greatness, you will encounter tough times and challenges. Don’t let these deter you or stop you from reaching your goals. Stay focused! Remember Po and don’t let anything stop you! This means working hard, practicing any time you can, having discipline and resolve.

Lesson #4: Unleash the Master Within!

When it came time for Po to battle the evil Tai-Lung (and protect the entire town from his diabolical plans), he didn’t chicken out. Instead, Po faced his fears and demonstrated real courage (the definition of courage is “being scared and doing it anyway”). So when he finally confronted the evil Tai- Lung, Po suddenly realized he had natural gifts and abilities that had remained dormant for years! He discovered that – YES! – he could do it. He had the power!

Lesson of the Panda: Po was willing to do what others couldn’t (or wouldn’t) do. That’s one of the hallmarks of a true leader: Stepping up, taking on a difficult task and growing as a result. Po set a positive example for others.

Lesson #5: What is YOUR Secret Ingredient?

This is the most important lesson of all. You see, many of us are searching for that “one thing” or “secret ingredient” that will unleash the best within us. We think if we could only discover what this secret ingredient is, it would make things “easy”. Then – and only then – we’d REALLY show the world how great we are!

Well, just in case you haven’t seen the movie yet, I’m not going to give the ending away. Nope. I’m not going to tell you what the secret ingredient is. Just know this: each one of us must find the power within us – and tap our own source of energy and inspiration – to do really great things!

This is especially true the higher you move up through the ranks. The more you advance, the more you have to rely on your own inner guidance and motivation.

Lesson of the Panda: Don’t look for a “magic ingredient” or other outside influence to make things easy. There are no shortcuts. You must look inside: greatness is within. You just have to dig deep, tap your own talents, do your best, work hard and believe in yourself. It’s up to you.

So let me ask you: What is YOUR secret ingredient? What are YOU bringing to your training this month? What are YOU going to do with the gifts and talents YOU have? It’s your choice: What goals do YOU want to achieve this month?

Special thanks to Paramount Pictures for their support and for supplying the photos of the Kung Fu Panda for this article!

Graf’s ATA Martial Arts Academy

3 Simple Steps to “Keeping Kids Safe”: Part 1

Real child safety, online or offline, begins with mental focus, what we call the Powers of Focus.

Step One: The Power of Focus
The Powers of Focus for your child is their ability to take information in and process it in a meaningful way. This means they can, at their age, analyze it so they can understand it.

The importance of being able to do this for a child is CRUCIAL in their safety. If children can take information, even at an age as young as four or five years old, and have the ability to understand and analyze it, they will be able to keep themselves safe in unsafe situations.

Mental focus also has other benefits, things we call “Secondary Benefits.” It also has great benefits for them as a person and for YOU Mom and Dad and your FAMILY. Everyone benefits!

First, it gives your child a better understanding of the people around them, their environment and their place in the world. This translates into higher self esteem. It DIRECTLY translates into an awareness of their immediate environment which leads to better perceptions of potentially dangerous situations. A child who perceives danger as it begins to unfold can get away from that situation before it fully develops. They can avoid being caught in it.

Martial Arts & Focus
One of the most powerful tools we work to develop in our children’s martial arts classes is FOCUS. Improved focus will not only help children stay safe but help them improve their grades and build their confidence and self-esteem

How Children Can Discourage Bullying

Children can take steps to discourage bullying. A basic strategy is to hang out with friendly kids at school and to stay away from those who seem not to like them.

Bullying is also less likely to occur when children are in groups and are in areas supervised by adults. For example, children who wish to avoid being bullied can:

• Play or take breaks near adults while at school.
• Walk to school with older brothers and sisters or friends.
• Sit near the bus driver.

These strategies are only effective when schools have firm policies in place against bullying. Staff must be trained and supported in consistently enforcing these policies.

Children who bully look for an easy target. Bullies are less likely to pick on those who:

• Can quickly respond to threats in a self-assured way. Help your child practice what to say if he or she is bullied.
• Act confident and do not seem easily scared. Help your child learn to use strong body language, such as standing up straight, looking other children in the eye, and speaking firmly.

Bullying is reinforced when it is ignored or quietly accepted. Encourage children to stand up for each other. Help your children think of ways to help someone who is being bullied. For example, you might suggest that a child say, “Why are you picking on him? If you think it makes you look good, you’re wrong.” Other simple measures include refusing to watch or participate in bullying. Sometimes distracting a bully, such as by starting a conversation, can prevent a confrontation.

Defending another person may sometimes be too much to ask. Help your child understand that, at the very least, he or she should tell an adult.

One of the best choices for building a child’s confidence and self-esteem is professional martial arts training. These programs are designed to help a child learn and develop special important, life saving self-defense skills while at the same time building their confidence and self-esteem.

The Power of Martial Arts and CONFIDENCE

Confidence truly is one of the keys to staying safe and “Stopping The Bully!” Children who train in the martial arts learn powerful skills to defend themselves, stand up to Bullies and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, stop the bully, resist peer pressure and BE SAFE!

Warrior X-Fit Interval Training Now at Graf’s ATA Martial Arts!

Are you in an exercise rut?

Graf’s ATA Martial Arts Academy  is excited to announce it now offers Warrior X-Fit Interval Training as part of our fitness curriculum.

Warrior X-Fit is a unique interval conditioning program comprised of a series of dynamic exercise routines.  Developed by Martial Arts Legend and 8th Degree Black Belt Chief Master William Clark (1976 Professional Karate Association Fighter of the Year), this fitness program was designed to supercharge your fitness, boost your metabolism, burn off fat so students can start reaching  their fitness goals. We combine both class instruction as well as online tools to help measure and track your progress.

Invigorate your workout with interval training!!!

Call NOW (512) 784-5425

 

 

 

3 Simple Steps to “Keeping Kids Safe” Part 2: The Power of Knowledge

The Knowledge and skill to protect oneself and BE SAFE!

They will also be able to share their knowledge with others. This means with you or other family members. When they do this your child actually TAKES OWNERSHIP of what they see and perceive. It empowers them and gives them confidence. Knowledge is power. You’ll also notice your child’s ability to make good choices for themselves increases with your guidance.

This is EXACTLY what you want them to do in order to be able to keep themselves safe. You give your child the ability to make the RIGHT choices for themselves.

You will be able to interact and guide your child without them feeling they are threatened by what they say or think or feel. This means your child will feel comfortable and confident in coming to you with whatever is on their mind or concerns them. This includes threats to their personal safety.

Martial Arts & Knowledge

Children who train in the martial arts learn powerful skills to defend themselves and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, resist peer pressure and BE SAFE!

5 steps to starting your fitness program

It has been more than one month since many of us made new years resolutions to get in better shape. Have you lived up to those resolutions? Statistics show 88% of all people within the first month fail in achieving the fitness goals they make January 1.

Starting a fitness program is the beginning to living a healthier lifestyle, but taking the first step is often the most difficult. These 5 steps (with your doctor’s approval to exercise) will enhance your wellbeing, reduce risk of chronic disease, improve balance and coordination, help lose weight, and increase your self-esteem. They can also be used as a formula or process for you to start and adhere to a fitness program you look forward to doing everyday!

Step 1: Assess your fitness level
You probably have an idea of how fit you are; but assessing and recording baseline fitness scores will give you benchmarks to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, record the following:

• Your pulse rate before and after a one-mile jog
• How long it takes you to jog one mile
• How many push-ups you can do in one minute
• Your waist circumference at the level of your belly button
• Your weight

Bring your results to class or email them to info@grafsata.com

Step 2: Understanding your fitness program
It’s easy to say that you’ll exercise every day, but you’ll need a plan. That is why 8th Degree Black Belt, Chief Master William Clark created Warrior X-Fit. Warrior X-Fit is a unique conditioning program comprised of a series of dynamic exercises which combine to create a “workout of the day”. Each day of the month is assigned a specific “workout of the day” and consists of up to six exercises. These workouts were designed and constructed to recruit muscle fibers from the entire body, elicit a specific neuromuscular response, and be used by all types of users, from the professional athletes, to business executives, and stay-at-home parents. The design of the program and combination of exercises has led to the most comprehensive, effective fitness program ever created, thus earning the moniker “The greatest workout in the world”.

• Consider your fitness goals. Are you starting a fitness program to assist you with a specific sport or goal? Identifying clear goals can help you gauge your progress and keep you motivated. The unique combination of exercises and program design for Warrior X-Fit ensures you are doing the most effective, efficient workout for achieving your fitness goals.

 

• Plan a logical progression of activity. If you’re just beginning to exercise, start slowly with the two rounds of the super six (Super Six will be taught in class). If you have an injury, make sure to use the exercise modifications demonstrated by your instructor to enable you to the do the exercise. As you continue to make progress, gradually increase the number of exercises until you are able to do all six exercises.

 

• Think about how you’ll build activity into your daily routine. Finding time to exercise can be a challenge. One of the benefits of the Warrior X-Fit program is both the Intro and Six Rounds of the Super Six are less than 20 minutes in duration.

 

• Utilize cross training to enhance existing activities. Another benefit of the Warrior X-Fit program is it enhances any sport, conditioning or weight loss program. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint.

 

• How many days a week? Warrior X-Fit recommends exercising a minimum of 4 times a week, but because how the program was designed, the workout can be done everyday with the help of our online tools.

Put it on paper. A written plan may encourage you to stay on track. Utilize the Warrior X-Fit website to keep you motivated, track your progress and monitor your fitness belt progressions.

Step 3: What equipment is required?
The Warrior X-Fit program only uses bodyweight and resistance tubing (supplied in class) for exercises. To get started you do not have to purchase expensive or ineffective equipment. (Also, utilizing only bodyweight and resistance tubing helps prevent stress on your bones and joints.)

Step 4: Get started!
Now you’re ready for action. As you begin your fitness program, keep these tips in mind:

• We recommend beginning the program by doing the following:

1. Come to class to learn the “Workout of the Day”

2. Do only the first two exercises for the workout

3. Record your output totals (the total # of reps performed for the exercises)

4. After 1 week, transition to doing the first 4 exercises

5. After another week do all six exercises

Please note:

• You should workout a minimum of 4 times a week
• Begin the program by adhering to the recommended reps for the white belt fitness level
• If you are not a beginner fitness level, begin the program by doing all six exercises
• Be flexible. Incorporate the power stretching routines (demonstrated in class)into your daily activities to help prevent injury, improve flexibility and as a meditative way to clear your mind.

Step 5: Monitor your progress
Retake your personal fitness assessment one month after you started the program and e-mail it to info@grafsata.com. After receiving it, we will analyze and then inform you of the progress and success you have achieved. Then once every 3 months, repeat the progress to continue to monitor and record your progress.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Start today by visiting or calling Graf’s ATA Martial Arts Academy at (512) 784-5425.

Help! My child needs more confidence! – PART ONE

Does your child possess a healthy sense of confidence? Answer yes if your child makes friends easily, accepts leadership opportunities and displays a bright, positive attitude.

But if your child is timid, shy and passive, with few friends and little initiative, your child needs help now.

The problems start small, a child who can’t interact with his or her peers or won’t look an adult in the eye. But as a child grows these problems do, too – and before long this child is the target of bullies, prone to peer pressure and withdrawn in the classroom. Kids like this are called “painfully shy” for good reason.

A child with self-confidence problems needs to improve his or her self-esteem. In this report, we’ll share some ideas on how this can be done.

First, let’s review the five common problems your child may encounter.

Is your child “Timid and shy?”

Children who are quiet and unassertive find it difficult to interact with both peers and adults. They can find themselves overlooked in both school and social settings.

It is difficult for such children to “break out of their shell” in order to build friendships and gain leadership skills, both essential qualities for personal development.

Is your child a “Loner, not a leader?”

Shyness and a lack of self-confidence force children onto the sidelines and away from the action.
Children who fail to participate in activities do not allow their skills to develop, further lowering their self-esteem and insecurity.

Leadership in particular is a quality that must be learned. Children who are not encouraged to build this skill lose out on this powerful opportunity.

Is your child a “Bully magnet?”

As a parent, there is nothing more agonizing than knowing your child is suffering from the emotional abuse of a bully.

If you, too, were bullied as a child, you know yourself that the scars can take a lifetime to heal.

Sadly, children who are quiet, shy and unassuming tend to get bullied. For such children, it is essential that they turn their attitude around and learn the steps they must take to avoid this problem.

If your child has low self-esteem or little confidence, martial arts training offers a great environment to help them build the confidence they will need to succeed at school and in life.

The Power of Martial Arts and CONFIDENCE

Confidence truly is one of the keys to staying safe and “Stopping The Bully!”

Children who train in the martial arts learn powerful skills to defend themselves, stand up to Bullies and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, stop the bully, resist peer pressure and BE SAFE!

 

http://www.Kidz’nPower.net

Keeping Kids Safe: Practice Makes Perfect” Part 3

Practicing with games

So, HOW do you put this in place? How do you teach your child the Powers Of Focus? By playing “games” with them. These are simple, fun games you can play with your child at home a few times a week, for 5 minutes at a time.

Take them into a room, and ask them to describe as many things as they can with as much detail as possible. Next, have them look around the room carefully and memorize as many things as possible. Then have them close their eyes and move a few things around, now see if they can open their eyes and identify the items that were moved or removed.

We like the Grocery Store Game as a challenging mental focus building exercise. When you head shopping with your child, ask them to pick out things like:

• how many yellow vegetables they can spot
• how many grandma’s are shopping
• what color is the checkout clerk’s hair
• how many carts are in front of you at the checkout counter

Once your child begins to master this game, start to play it UNANNOUNCED. That’s right! The more your child’s focus abilities increase the more you can hone them with instant games unannounced and played on the spot.

You’ll even find yourself having fun, too, with your child as you play focus games. You can play advanced games at the gas station, car wash, airport or road trip. Anywhere! Your child’s increased focus abilities in perceiving their surroundings and immediate environment, no matter how new, just may allow you as a parent will worry just a little less about your child.

Will you ever not worry about them? Probably not. But with good Powers Of Focus, you can be a little less stressed knowing your child can keep themselves safer and comfortable coming to you with any perceived threats in order for you to help them.

The Power of Focus, Martial Arts & Knowledge

Combine the Power of Focus with excellent training in martial arts and self-defense skills and you can be confident that your child has the skills to be safe and stay safe.

Children who train in the martial arts learn powerful skills to defend themselves and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, resist peer pressure and BE SAFE!

Help! My child needs more confidence! – PART TWO

Is your Child “Hesitant to try new things?”

Children can view new experiences as exciting challenges – or as insurmountable barriers. It’s all in the attitude.

The fear of failure is a powerful deterrent to trying new things and gaining new skills. It contributes to feelings of low self-esteem.

If a child is easily overwhelmed, it’s important to introduce new concepts and experiences step by step.

Does your Child “Cave into peer pressure?”

Do you worry that your child might be saying “yes” when he or she should be saying “no?”

A child needs tremendous strength and good character to avoid the dangers and temptations that young people encounter in today’s society.

If you suspect your child is in with the wrong crowd, don’t wait until it is too late to help them build the character they need.

We have the solutions!

There are many ways of addressing the problems of insecurity and shyness. After our extensive work with kids of all ages, here are methods we’ve found to be most effective:

Confidence

Every great success starts with one important factor: enough faith in yourself to get the job done.
With that firm foundation, truly anything is possible.

Building a child’s confidence is all about personal empowerment, giving them the chance to succeed, and acknowledging that success.

From there, the sky’s the limit.

Attitude

Confidence that shows – that’s how we define a good attitude.

A bright smile, a firm handshake, a straight posture and a strong voice project confidence.

Peers and teachers take notice of children with a winning attitude. It is greatly important, therefore, to be friendly and helpful, both at home and at school.

Opportunity

We all want our children to become leaders. But how exactly can we get it done?

Helping around the house and volunteering in the community are some places to start. As they master tasks and chores, their responsibility will also grow.

Few of us are natural born leaders; it is a skill that must be learned through experience. The essential key, then, is to give a child the opportunity to become a leader.

If your child has low self-esteem or little confidence, martial arts training offers a great environment to help them build the confidence they will need to succeed at school and in life.

The Power of Martial Arts and CONFIDENCE

Confidence truly is one of the keys to staying safe and “Stopping The Bully!”

Children who train in the martial arts learn powerful skills to defend themselves, stand up to Bullies and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, stop the bully, resist peer pressure and BE SAFE!

Help! My child needs more confidence! – PART THREE

Action Plan

It’s not very useful to tell a child to avoid a bully if you can’t tell the child how to do so.

Children need to understand there is a very specific course of action to be taken in dangerous situations.

Does your child know exactly what to do if he or she is being harassed by a bully? Do they know what to do if approached by a stranger?

If you have specific instructions, discuss them with your child on occasion. In cases like this, knowledge is power indeed.

Martial Arts can help!

It’s one thing to hold the keys to helping your child build confidence. It’s another thing, though, to start the motor and make it happen.

Many of these time-tested principles are difficult for parents to implement alone. They take time, effort and constant reinforcement.

Here’s where martial arts can help. The group dynamics, our positive approach and our strong moral code help foster the skills that will last a lifetime.

Martial Arts builds confidence

If your child is shy, it might be hard to imagine him or her putting on a uniform, stepping onto the mat and learning martial arts.

Martial arts instructors understand this fear and can turn such experiences into powerful lessons of empowerment.

Martial arts instructors undergo extensive training. They know how to build an excellent rapport by offering plenty of praise and encouragement.

It is their job to bring out the best in every child.

Martial Arts deters bullies

Martial arts schools teach children exactly how to make the bullying stop — and it doesn’t involve fighting. Martial arts builds confidence.

Along with the martial arts skills, children learn how to deflect verbal and physical confrontation through role-playing exercises and guidelines.

Martial arts students learn how to be in control during such situations – so on the playground, bullies get the message.

Martial Arts is the right stuff

Confident, strong and happy — We all have a strong vision of how we want our children to turn out.

The decisions we make today have great bearing on our children’s futures. A child who is insecure today is susceptible to negative peer pressure in the future.

Martial arts provide positive experiences for children, and offers tangible goals and rewards that help them stay focused.

Having strong, positive role models – from the instructors to the higher-ranking students – helps reinforce the values parents are working to teach at home.

We call it a Black-Belt attitude. It is both our goal – and our code of conduct.

If you’d like to learn more about how martial arts can improve your child’s self-confidence, please contact us.

If your child has low self-esteem or little confidence, martial arts training offers a great environment to help them build the confidence they will need to succeed at school and in life.

The Power of Martial Arts and CONFIDENCE

FOCUS & Confidence truly are two of the keys to Success in Life.

Children who train in the martial arts learn powerful focus and concentration skills that translate into better grades and better kids!

How Children Can Discourage Bullying

Children can take steps to discourage bullying. A basic strategy is to hang out with friendly kids at school and to stay away from those who seem not to like them.

Bullying is also less likely to occur when children are in groups and are in areas supervised by adults. For example, children who wish to avoid being bullied can:

• Play or take breaks near adults while at school.
• Walk to school with older brothers and sisters or friends.
• Sit near the bus driver.

These strategies are only effective when schools have firm policies in place against bullying. Staff must be trained and supported in consistently enforcing these policies.

Children who bully look for an easy target. Bullies are less likely to pick on those who:

Can quickly respond to threats in a self-assured way. Help your child practice what to say if he or she is bullied.

Act confident and do not seem easily scared. Help your child learn to use strong body language, such as standing up straight, looking other children in the eye, and speaking firmly.

Bullying is reinforced when it is ignored or quietly accepted. Encourage children to stand up for each other. Help your children think of ways to help someone who is being bullied. For example, you might suggest that a child say, “Why are you picking on him? If you think it makes you look good, you’re wrong.” Other simple measures include refusing to watch or participate in bullying. Sometimes distracting a bully, such as by starting a conversation, can prevent a confrontation.

Defending another person may sometimes be too much to ask. Help your child understand that, at the very least, he or she should tell an adult.

One of the best choices for building a child’s confidence and self-esteem is professional martial arts training. These programs are designed to help a child learn and develop special important, life saving self-defense skills while at the same time building their confidence and self-esteem.

The Power of Martial Arts and CONFIDENCEConfidence truly is one of the keys to staying safe and “Stopping The Bully!”

 

Children who train in the martial arts learn powerful skills to defend themselves, stand up to Bullies and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, stop the bully, resist peer pressure and BE SAFE!

The Power Of Self-Discipline

The Powerful P’s of Failure

Self-Discipline helps us greatly in goal-setting and goal-getting. It puts us in control. But once we allow self-discipline to slip, there are 3 Powerful P’s of Failure ready to take the reins.

Procrastination: Put off for tomorrow what could be done today!

We are all guilty of falling into the trap of procrastination. When explaining procrastination to very young children, I say it is a monster called “Mr. Delay” who tells you to wait another day…and another day..and another day before getting to work. Helping children to prioritize and set a plan so that goal-getting takes place at a certain time each day or each week can help to squash procrastination.

Pushback: Resist change-Also known as, “I don’t wanna!”

When we charge towards our goals, things change. It’s human nature to want to stay at our comfort level. We want to achieve our goal, but we want everything to stay the same. When working with children, you can help them to understand that it’s OK to feel uncomfortable when we are going after something we really want-in the end, it will be worth it-and you can remind them as to why they wanted to achieve the goal in the first place.

Projection: Blame it on the Dog!

Projection means placing the onus and the blame on someone else when a goal is not achieved. You may have heard, “Dad forgot to put my homework in my bag,” or “The teacher only explained it once; that is why I didn’t get an A.” When we blame someone else when we do not achieve a goal, we are being like the projector. The person or thing we blame is the “screen.” The people who achieve their goals are people who take responsibility to get things done on their own and also take responsibility when they forget to do so. When we project blame onto someone else, we give them the power to decide the outcome of our goals and dreams.

Self-Discipline is a powerful force in goal-setting and goal-getting.

Help your child achieve their dreams!
Self-discipline is a life skill that allows people to achieve their dreams and succeed. Those who learn this skill early in life are way ahead of the game. Participation in programs that stress self-discipline can go a long way in helping your child prepare for the challenges they will face in life.

Martial arts programs are especially good at teaching children to avoid the “Powerful P’s of Failure”. Setting and achieving goals are emphasized; not only the goal of attaining your black belt, but more personalized goals as well. Through these experiences children develop excellent self-discipline that benefits them throughout their lives.

Study Shows Active Children Focus Better In School

Children who are active during the school day are more likely to be better focused and more on-task than their more sedentary peers, an East Carolina University researcher has found.

In a 12–week study of 62 third and fourth graders at Grifton Elementary School, a team of ECU researchers led by exercise and sport science professor Matt Mahar found children were more attentive and on–task after participating in physical activity.

“We evaluated in this study the effectiveness of a classroom–based physical activity program on elementary school–aged children’s physical activity levels during the school day and on on–task behavior,” Mahar said. “[We found that] the kids not only are more physically active, which helps combat the obesity epidemic, but also probably learn better after the Energizers because their on–task behavior is better.”

The Energizers are a set of 10–minute long movement–oriented exercises developed by Mahar and other ECU researchers to promote both physical activity and learning. The teachers were trained to lead their students in a 10–minute activity every day for 12 weeks. The Energizers, which were developed for both elementary and middle school students through funds from the N.C. Department of Public Instruction, are available to anyone and can be found at the DPI’s physical education web site: Energizers.

Mahar, whose findings were published in December in the journal Medicine and Science in Sports and Exercise, is concerned with the lack of emphasis on physical activity in public schools and sought, through the Energizers, to integrate movement with age–appropriate educational activities.

“It’s important because even if you can demonstrate its benefit in terms of health, people are more likely to do it if it can help academic performance of students,” he said. “I think this study shows teachers that that they can have their kids be physically active in class and not only maintain academic performance, but improve it.”

Mahar found that the group of students who performed the Energizers were significantly more active during the school day, as compared to groups of students who did not. In all, 243 children in grades kindergarten through four participated in the physical activity segment of the study.

The amount of activity that can be accumulated over the course of a school year from inclusion of just one 10–minute Energizers activity per day is substantial, said Mahar.

“We found it is the equivalent to moving about 70 miles per year,” he said. He also noted that the effect of the Energizers on on–task behavior seemed to be especially strong in students who were least on–task before the activity. The low on–task students had an increase in on–task behavior by 20 percent after participation in 10 minutes of physical activity, according to the study.

Through a grant from the Pitt County Memorial Hospital Foundation, Mahar worked with ECU professors Jeannie Golden and Tom Raedeke, researchers Tamlyn Shields, former ECU graduate student Sheila Murphy, and former ECU professor David Rowe are the on–task assessment. He also worked with Rhonda Kenny, Donna Scales and former graduate students Gretchen Collins and Tiana Miller to develop the Energizers.

The Power of Martial Arts and CONFIDENCE

FOCUS & Confidence truly are two of the keys to Success in Life. Children who train in the martial arts learn powerful focus and concentration skills that translate into better grades and better kids!

Source: Kidz ‘n Power website

Graf’s ATA Martial Arts Academy

Battling Bullies – Part 1

“Putting an End to Schoolyard Conflicts”

By Shel Franco

Part ONE

Reading, writing, arithmetic, name calling, teasing and pushing. They all have something in common.

You might be surprised to know they all are taught in school.

Perhaps only three are actually part of the curriculum, but the rest are just as prevalent. Even if a child is not the victim of harassment, chances are he has witnessed students under attack.

For some parents, the topic of bullying seems irrelevant. After all, the sweetly dressed 5-year-old at the bus stop can’t possibly be a threat. But, according to Lori Linden, an elementary school guidance counselor in Millcreek, Pa., bullying can start at any age.

“As early as kindergarten, [there is] pushing in line and making demands to other children,” Linden says.

How Bullying Starts

Teachers and parents need to identify children who bully. Classroom and household sanity depends on it. While most parents concentrate on whether their child is being bullied, they should not ignore the possibility that the bully might belong to them.

“The bully usually exhibits disrespectful behavior, in general, to peers, teachers and others,” says Brien O’Callaghan, a clinical psychologist and marriage and family counselor, in Bethel, Conn. “The disrespect may be obvious or subtle. There is usually an arrogant, know-it-all, sarcastic attitude. There are also usually other signs like academic underachievement, other misbehaviors like stealing and a pattern of making excuses for misbehavior and blaming others.”

While these signs indicate an underlying character issue, O’Callaghan adds that nothing is certain. “It is important to note that it is also possible that the bully will keep a low profile and not be easily identified,” he says.

How to Tell

Most parents do not witness their child being bullied. They believe, in good faith, that a teacher or adult that cares for their child will notify them of any harassment. Unfortunately, that doesn’t always happen.

How, then, can parents know when their child is being bullied?

O’Callaghan warns that uncovering the victim is not always easy. He points out the child may be embarrassed, threatened or may simply believe that her claims will fall on deaf ears.

As a result, parents should be willing to listen and, as O’Callaghan says, “investigate” any hint of bullying.

Shellie Hurle of Beaverton, Ore., knows how valuable this advice is.

“My son grew more withdrawn when I asked him about his day,” she says. “I pried and prodded him into telling me. I eventually learned to just let him know I was available, and he was much more likely to open up.”

If your child is shy, quiet or lacks confidence and self-esteem, they are probably a good candidate to become a victim of bullies. Find ways to build their confidence and self-esteem as much as possible. Look for programs or activities that are designed to focus and building a positive and confident self-image in children. Many martial arts programs will be a good choice for this kind of help and support.

Peers and Pressures – Part 1

Take the time to discuss the information in this report with your children. It’s never to early to ARM your children with the tools to stand up to peer pressure!

 

Why do people use drugs and alcohol in the first place?

There are as many different answers to that question as there are burgers at McDonald’s: about 16 bazillion — and still counting.

Some people drink or do drugs to relax or forget their problems or have fun or fall asleep.

Others do it because they think everybody else does — and they’re afraid they’ll look clueless or totally out of it if they don’t.

But if you peel away the first 16 bazillion layers of the onion away, you’ll find that most people get into drugs or drinking in the first place because someone they know is into it.

The fancy word for the process is peer pressure. It means that we feel pressure (either from inside or outside ourselves) to be like other people.

Peer pressure isn’t a bad thing. It plays a big role in determining who we are and how we dress and talk and act.

It’s a main reason that kids in America dress and talk and act more or less alike, instead of looking and acting and talking like people in Lithuania or Katmandu.

Still, peer pressure can cause problems, too. Because sometimes, people in groups act differently and do things they’d never do on their own.

Why? Because we all lose at least some of our identity in a group. And the normal controls we put on our behavior can crumble before the need we all feel to fit in and be respected by others.

Peer pressure isn’t always (or even usually) the obvious stuff they show in TV commercials. (“Wanna try a joint? No? Wussamadda? Chicken?”)

More often, it’s hard to even notice, much less resist.

But if you want your children to pull their own strings in life, they need to be aware of this pressure and know how it works and learn how to make choices for themselves, in spite of it.

 

..Truth or Consequences

Ever wonder why our society makes such a big deal out of drugs and alcohol — and spends so much time and money to talk you out of trying them?

It’s not that drugs and alcohol are bad and ducking them is good, although a lot of people believe that.

Drugs are drugs. Period. Alcohol is alcohol. They’re not good or bad. They’re chemicals.

Think of it this way: Drugs and alcohol are like dynamite — it’s not good or bad, either.

Use a couple of sticks to clear away a boulder that’s blocking a road to a jungle hospital, and it’s good. Use it to blow up the hospital, and it’s bad.

Drugs are like that. Some have real value, but any chemical that can change the way you think and feel is something your children need to consider carefully. Give them the knowledge they need to make good decisions.

That’s especially true because the effects of drugs and alcohol aren’t external (like dying your hair green on St. Patrick’s Day), but internal, and can cause real changes in the body and brain.

And even though some drug effects feel cool for a while (or people wouldn’t do them), they always wear off.

Then the body – and brain’s owner — is back at Square One, dealing with the consequences.

 

What consequences?

The same kind of stuff that follows in the wake of every choice we make. (If you choose chocolate, you can’t have vanilla. Choose vanilla, and you can’t have Strawberry-Pickle Parfait. Duh!)

Drugs and alcohol have consequences, too and some of them aren’t cool, at all.

And it isn’t just hangovers or failing in school or getting arrested that your children need to consider — although those are real consequences that can affect the quality of their lives for a long time.

There are other consequences, too, and we’re just beginning to understand some of them — like the changes in brain chemistry that can follow periods of drug use.

Because the fact is that all drugs change brain chemistry somehow — or they wouldn’t work at all.

And anything that powerful really ought to be treated with respect and taken a lot more seriously than some people take the choice to drink or do drugs.

 

Help your child avoid negative peer pressure! Give your child the tools they need to make good decisions. Children who have a positive self image and believe in themselves are far more likely to make good choices even when faced with peer pressure. Martial Arts programs build self esteem and children’s confidence in their own decisions. Enroll your child in one of these programs, and watch their self-image soar!

 

Source: Kidz N’ Power

Peers and Pressure Part Two

Take the time to discuss the information in this report with your children. It’s never to early to ARM your children with the tools to stand up to peer pressure!

A, B, or C (Made E-Z)

Okay. So drugs, in and of themselves, have nothing to do with good or bad and everything to do with how they affect the quality of life — and the consequences they tend to leave behind.

That’s why it’s smart to think about drinking and drugs before your children start bumping up against hard choices in the real world.

Because you know what happens if you put off talking about important stuff.

It keeps on being important and your children get more likely to do some dumb, spur-of-the-moment thing (especially if their friends are doing it), than what’s best for them.

But how do they decide what they really want? Try having them consider their options at each of the five stages that go into every decision.

Usually, we choose so fast that we don’t realize just how detailed the process is. But when you think about it, there really are five parts to every decision:

Identify the problem (Turnips! Yipes!)

Describe possible solutions or alternatives (Feed ‘em to the dog! Spit ‘em out! Close your eyes and swallow…)

Evaluate the ideas (The dog’s outside! The napkin’s too small! Just get it over with…)

Act out a plan (Play dead! Barf.)

Learn for the future (Find out beforehand what’s for dinner and play sick if necessary…)

Didn’t know you were that complicated, huh?

In case you didn’t notice, the first letter of each step spells out “IDEAL,” and it is pretty much an ideal way to figure out what your options are in any situation — and predict possible consequences.

Yo, more turnips, anyone?

..“I’m Fine”

Talk things through, and if you and your children come up with 16 bazillion and one reasons for not trying drugs and alcohol, remember that there are almost that many ways to say “no,” should the need ever arise.

They can say:

• “Not tonight. I have to study.”
• “No, thanks. I’m in training.”
• “Nope, not for me!”
• “Hey! No way!”
• “Thanks, but no thanks.” or
• “Just leave me alone.” Period.

But of all the ways anyone ever devised for saying “no” to drugs and alcohol, we like one better than all the rest.

They can just say: “I’m fine.”

They really are, you know. They always have been.

The trick is keeping themselves that way. But they’re up to it!

 

Keep your children drug and alcohol free! There are many ways to say “no” to drugs and alcohol. The real trick is actually doing it when under pressure. Children need confidence in order to stand up for themselves. A great way to promote your children’s confidence in themselves is to enroll them in a first-rate Martial Arts program. They will learn valuable life skills and experience rising self esteem as they master these and other skills.

To read Part One click here!

Instilling Confidence Part 1

www.kidznpower.net

Teaching Skills, Instilling Confidence Best Ways to Prevent Child Abduction

Part ONE

“Stranger danger” lessons alone don’t protect children

Monday, October 04, 2004

ROCHESTER, Minn. – Parents and pediatricians could be doing more to prevent child abductions, says a new clinical report from the American Academy of Pediatrics. Daniel Broughton, M.D., a pediatrician at Mayo Clinic and former director of the National Center for Missing and Exploited Children agrees.

“Rather than teaching children to fear strangers, which is at best, woefully inadequate, we need to use positive messages,” says Dr. Broughton. “Children need to learn skills and confidence, not fear and avoidance.”

Dr. Broughton is one of the authors of the newly published American Academy of Pediatrics Clinical Report entitled, “The Pediatrician’s Role in the Prevention of Missing Children.” Published in the October issue of Pediatrics, the report offers prevention strategies for pediatricians to share with families.

Dr. Broughton says, too often, emphasis is placed on stranger danger. However, most children reported missing are runaways or were taken by noncustodial parents. Only a small number of children are victims of classic kidnappings, though many are abducted for shorter periods and released. Most people who perpetrate these crimes on children are not strangers in the eye and mind of the child.

“It could be a neighbor, a familiar face in the child’s daily routine, or someone the child’s parents know well enough to greet,” says Dr. Broughton.

According to research conducted by the National Center for Missing and Exploited Children, in cases of long-term kidnapping in which the child was found alive, 85 percent of the victims did not consider the kidnapper to be a stranger. In at least 65 percent of the cases in which a child was found dead and the perpetrator identified, it was clear that the child would not have considered the person a stranger.

“Those statistics are powerful reasons to teach children a different approach than “don’t talk to strangers,” says Dr. Broughton. “The stranger danger message frightens them without any proven benefit.”

 

Child safety doesn’t happen by accident.You need to empower your children with “Powerful knowledge, skills & experiences” to help them learn that they do have the ability to protect themselves and stay safe. Child safety is very much about Empowerment, it is imperative that you find ways to build your child’s confidence. Find programs and activities that are designed to build their confidence and self-esteem everyday.One of the best choices for building a child’s confidence and self-esteem is professional martial arts training. These programs are designed to help a child learn and develop special important, life saving self-defense skills while at the same time building their confidence and self-esteem. Consider enrolling your child today in one of these programs as one step to keeping your child safe everyday no matter where they are or what they are doing.

“Keeping Kids Safe: Who is a Stranger?” Part One

www.kidznpower.net

Part One

Parents can increase their ability to keep their child safe when they understand more about the threats that are real to their child. Predators, anyone who preys on our most precious and vulnerable children, are real threats to any child.

Understanding who these predators are and how to teach your kids the most basic skills to prevent being caught by them, is a great prevention safety technique. It’s part of teaching your child how to keep themselves safe.

First, a predator is anyone that preys on innocent children. Bullies at school are kids that prey on other kids. Drug dealers are predators that approach kids with, “Want to make some money?” and hook kids on drugs. Gangs prey on kids with promises of status, self-esteem while engaging in anti-social and criminal behavior. Sexual predators seek out children they can sexually abuse.

First, regardless of the type of abuse, predators are very difficult, even for us, child safety experts, “to prevent.” They are cunning, driven and devious individuals. They are also difficult for most of us to recognize.

Frankly, you really can’t. If there is one message for you to understand, it is this
one: predators look like everybody else.

They look like your neighbors.
They look like the people at the grocery store.
They look like everyday, normal individuals.
They look like you and me.

COMMUNICATION IS KEY!

Talk to your children. Explain to them what a stranger is without getting them afraid or intimidated. Explain to them the importance of staying focused and confident even if they feel afraid.

Role play with your children…

Help them practice talking and acting CONFIDENT. If your children are shy or afraid, it may be a good time to enroll them in a self-defense class or confidence building program.

Graf’s ATA Martial Arts child safety and self defense classes covers important safety lessons in a straight forward, non-threatening way including break away techniques, stranger warning signs, and tips to deal with bullies. Enroll your child today!

6 Steps to Kids Fitness

Thanks to a fast food/soda pop diet and the attractions of the TV, childhood obesity has reached epidemic proportions. 

“It’s not unusual to see a 12–year–old weighing 250 pounds,” says Christiane Wert, M.P.H., R.D., program director for KidShape, a Los Angeles weight management program for children.

Overweight kids are targets for other kids’ barbs, which can leave emotional scars, but there are more immediate physical concerns – high blood pressure, cholesterol and increased risk of heart disease. Excessive weight also exacerbates asthma, contributes to orthopedic problems like hip displacement and knee fractures, and may lead to early menstruation in pre–teen girls, a risk factor for breast cancer.

The problems are all preventable, Wert says, if children slim down by eating nutritious food and getting more physically active. It’s not just a matter of cutting calories, which tends to deplete muscle mass along with fat; this kind of “dieting” not only weakens children, but ultimately slows down fat metabolism.

In contrast, exercise boosts metabolism on a 24–hour basis. When kids are regularly active, their bodies burn more calories even when they’re sitting around watching Xena.

Joining a martial arts program is a fun way to entice even the most sedentary kids to get physical.

Make exercise fun.
“Think of activities that kids enjoy and that they’ll succeed at,” advises Wert. “If you pick an activity that’s too difficult for them to master, they’ll feel like failures and won’t want to keep doing it.” Ice skating, inline skating, or skiing, for example, may be great for some, but too complex for others. Consider snowshoeing, a bike ride, a martial arts class, or even something as simple as a hike through the park or a brisk walk at your favorite shopping center. Better yet: Ask your kids what they might like to try.

The family that plays together…
Parents (and siblings) should get on board with the new exercise program. The more family members who get enthusiastically involved, the better. “If parents see exercise as a chore, kids will sense that and won’t want to do it,” notes Wert. Instead, form Team Family so that the child doesn’t feel singled out or punished for being overweight. When was the last time you did something fun and active with your children?

Reward effort.
Set up a point system for exercise. For instance, keep track of everyone’s exercise feats with a chart on the refrigerator. Don’t make it a competition, but reward the whole group’s accomplishment. When everyone has done three exercise activities a week, say, celebrate by doing something special. But never use high–calorie sweets or fatty foods as a reward, Wert cautions; it sends the wrong message. “Food is something to nourish the body, not a reward or punishment,” she states firmly: “If at the end of a week of healthful eating, you reward your child with an ice cream sundae, it will seem more desirable than the healthful food. The child may become consumed thinking about it.”

Instead of food, try tickets to a sporting event, the theater, a concert or the movies. Girls might like a massage or facial at a day spa. The Power of Focus, Martial Arts & Knowledge

Combine the Power of Focus with excellent training in martial arts and self-defense skills and you can be confident that your child has the skills to be safe and stay safe.

Children who train in the martial arts learn powerful skills to defend themselves and stay safe in almost any situation. Knowledge truly is power! Give your children the power, knowledge, skills and CONFIDENCE to stand up for themselves, resist peer pressure and BE SAFE!

Healthy Snack Tips

There are many different diets out there, but they don’t always fit a person’s lifestyle.

Emotional eaters know they need to keep their trigger foods like chips, ice cream, cookies and candy out of the house. Stock healthier snacks like fruits, air-popped popcorn, pretzels,crunchy vegetables with low fat dips or nuts. For those times when you know you will be busy, bag your snacks in individual baggies or containers as soon as you get them home, so you can grab and go without devouring the entire bag. If you absolutely feel the need for a treat purchase a small or individual serving of your favorite treat and enjoy it.

Snacking in front of the television is another habit that isn’t easy on the fat or calories. If you find you can’t give up snacking while watching your shows, keep low-calorie foods on hand. We all know how easy it is to eat too much when you are mesmerized by your favorite drama, game or cooking show. Eat crisp, raw vegetables intead of greasy chips.

Do you feel like you can’t live without chocolate? If there are foods you won’t give up, enjoy them in smaller amounts. Buy one tiny, high-quality piece of candy and enjoy it. If it only comes in one size, leave the rest in the break room at work; it won’t be there long enough to tempt you. Limit other favorite treats or foods that aren’t healthy by enjoying them only once or twice a month and make a big production of savoring your treat. Don’t scarf it down while driving home; sit alone in a quiet, peaceful area and savor each small bite.

You won’t transform your unhealthy diet overnight, so don’t despair. Most people can’t. Implement one idea at a time and every change you make will be one step in the right direction.

Posted by Julie Graf, 9:49 AM, Permalink

Message from Grand Master Soon Ho Lee

Dear Songahm Family and Friends,

Summer is a sizzlin’ season from ATA! During these warm-weather months, you’ll see Songahm students out and about no matter where you’re searching. At our numerous summer camps, future ATA leaders will be training with current ATA legends. Competitors interested in being State Champ in 2010 will be hard at work traveling the tournament circuit. And around your local parks, golf courses and hiking trails, Songahm students will be enjoying the outdoors and working to get ATA Fit.

Of course, this summer’s most exciting ATA event will be our annual Songahm World Championships. From June 22-28, thousands of members and guests will gather in Little Rock, Ark., eager to compete with peers and celebrate the ATA’s 40th anniversary. Mr. Lucas Taekwon Lee and the ATA Headquarters staff have tons in store for this year’s event and it’s not too late for you to make plans to be there!

For a group ATA leaders, this year’s championships will conclude part of a journey and mark the beginning of another, as they receive they noble title of Master instructor. This journey to mastership has been decades in the making for some.

A common thread among this years Master, Senior Master and Chief Master candidates is a willingness to continue learning. You too, can continue your growth in Songahm this summer!

Study up on super foods that will strengthen your muscles, increase your energy and help you recover after a long cardio workout. Or, take your protect training to new levels by trying combat weapons sparring. Want to add a twist to your traditional form? Read about Creative Forms and Creative Weapons in my up coming article. This summer, I challenge you to be the best YOU that you can be. Don’t let the season’s “lazy days” be an excuse to stay in. Rather, embrace all the nature and ATA has to offer!

Sincerely,
Grand Master
Soon Ho Lee,
9th Degree Black Belt

Posted by Julie Graf, 8:24 AM, Permalink

Compliments of Graf’s ATA Martial Arts Academy

ATA Joins Teenage Mutant Ninja Turtles on Tour!

Monday, June 8, 200

A quarter century after their storied rise to fame, the official “Shell-ebration” marking the Teenage Mutant Ninja Turtles 25th Anniversary kicks off in their New York City home to kick start a year-long series of interactive experiences for their fans across America.

To celebrate ATA has teamed up with the TMNT and will be heading out on a road trip, across the country in the recreated TMNT Party Bus (an interactive museum on wheels)that features original artifacts spanning their history, gaming stations enabling fans to enjoy an array of Turtles’ video games, photo opportunities with the beloved turtillian brethren, along with martial arts demonstrations.

The TMNT and ATA Instructors will be busy hitting major attractions including ballparks, museums, science centers, Martial Arts schools and conventions. Stay tuned to the blog for updates throughout the trip!

Dallas Here We Come

CLICK HERE FOR MORE INFO ON THE ARTS FESTIVAL

Posted by Julie Graf, 10:46 AM, Permalink

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The Benefits of Martial Arts For Children With ADD

With proper instruction and a program that is grounded in Eastern traditions, martial arts offer many benefits in the development of a child’s physical, mental and spiritual well being. While originally designed as a self-defense mechanism and form of physical combat, the most helpful martial art forms taught today promote nonviolence, physical and mental skills, and a holistic or spiritual approach to exercise. This is certainly different from what is often depicted in the movies or on television. One of the most appropriate forms of martial arts for children is Taekwondo as taught by the American Taekwondo Association (ATA). Taekwondo combines the linear movements of Karate from Japan with the flowing circular patterns of Kung Fu from China. There are many reasons for kids to become involved in the martial arts. According to the ATA, the building blocks of its system include goal-setting, self-control, courtesy, integrity, confidence, self-esteem, self-awareness, perseverance, respect and dedication.

Martial arts such as Karate and Taekwondo combine both aerobic and anaerobic exercise, building muscle strength, flexibility and cardiovascular endurance. Martial arts can be a competitive sport – it is even an Olympic event – but more often it is geared toward individual success and achievement. For many children, it is the combination of working both the body and the mind that is most appealing. The mind-body dualism is evidenced by increased coordination, body control and strength as well as the self-confidence and self-esteem that grow through continued practice.

A study by Bob Schleser, sports psychologist at the Illinois Institute of Technology, recently found that children between the ages of seven and eighteen who took martial arts classes dramatically increased their “perceived competence” in areas ranging from social and cognitive skills to maternal acceptance. For children who practice it, a martial arts program plays an important role in their development. It encompasses values such as patience, humility, self-control and diligence, and instills a spirit of cooperation. Children in martial arts feel proud and successful, especially when the classes are designed to make the most of their strengths. Children trained in martial arts experience increased confidence, are better at being organized and have a longer attention span.

Therapeutic results are also influencing involvement in martial arts among children. Young children suffering from obesity and Type II diabetes experienced dramatically positive results after becoming involved in martial arts. There is also increasing evidence that children with Attention Deficit Hyperactivity Disorder (ADHD), behavior problems or learning disabilities can benefit from a structured learning program such as a martial arts program geared specifically toward them. With martial arts, special-needs children have been shown to develop memory, focus, body awareness and motor planning. The emphasis on repetition and refined joint movement encourages physical, subsequent mental and impulse control. Harvard University’s Dr. John Ratey is the author of several books on ADHD. He states that general exercise benefits those with ADHD, but martial arts helps more so than other activities. He hypothesizes that a change in the brain occurs when an individual with attention disorders studies martial arts.

Parents often express concerns about aggressive behavior or the risk of injury when considering martial arts programs for their children. The repetitive nature of practicing the Poom Saes, or forms, in martial arts induces a calming effect, especially in children, while increasing attention and focus. Experts will tell you that the more accomplished one is in marital arts, the less likely one is to act out in anger or with intent to harm. And because the joints and connective tissues of children are still developing, they are more vulnerable to injury. Martial arts programs for children take this into account. Taekwondo, especially, offers young children the fun of kicking and punching without the potentially harmful movements.

The study of the martial arts holds great potential as a stabilizing factor in the lives of children. Ideal for all ages, it especially provides a unique opportunity for children to develop mind and body, to gain strength and integrity and to have fun. In the proper martial arts program, a child’s physical fitness, mental awareness and self-esteem will likely flourish. Children are our future, and martial arts encourage any child to embody his or her greatest potential.