Summer’s ALMOST Here! How to keep up with your training.

Summer is finally here!  This is the time of year when lots of our SMA families take vacation or break from their training.  After working hard all year, you don’t want to lose your momentum and start over in September.  Here are some tips for keeping up your training over the summer months if you are away.

  1.  Push ups and Crunches as always can be done at home all year long.  Try doing sets of 25 when you first wake in the morning and again at night before bed.  Or try doing sets of 10 during commercials while watching your fave television program.
  2. Keep up your stretch!  This one is crucial – losing your flexibility can lead to injury and will effect every part of your training when you return.  Kicks and stances can be greatly improved by regular at home stretching.
  3. Take your workout outdoors – at the park, camp ground or on the playground – simple exercises can be done any where.  A few effective exercises – squats, lunges, push ups, chin ups on the monkey bars, sprints, dips on a park bench, knee tuck ins off the bench – simple and a great workout any one can do!
  4. Get the whole family involved – parents, grandparents, brothers and sisters – a healthy family is a happy family!
  5. Sign up for a Team race – summer has a lot of fun, family friendly races – Spartan, Tough Mudder, Color Run – get a team together – train together – Team Summit is training for the Spartan!
  6. Make it fun!  Exercise should not be punishment – it releases endorphins which help with stress and overall health.

Find a Training Partner and CRUSHING your goals!

Training for the long haul can be a daunting task.  Students can often lose motivation and drive somewhere along the road to black belt.  What makes the journey special is finding out what you’re made of during these rough patches in the road.  One thing that can help you stay motivated and on the path is having an accountability or training partner.  The potential benefits to this relationship are too strong to ignore.

Check out what makes this relationship so amazing, how it can impact your training and what things you should look for in a potential training partner.

Here are the top reasons a training partner/accountability buddy is beneficial.

1) They can help you achieve your fitness/martial arts goals – having a partner with similar goals can help elevate your training to the next level, it increases motivation, helps with keeping intensity level high, keeps you accountable, and increases your commitment level

2) Help with form – having a partner there with you during training sessions can help ensure you are keeping proper form and training safely.

3) Safety first – with a training partner, you can feel safe and secure knowing you will have someone there if you need help.

4) You can try new things- bounce ideas off each other – keep things fresh. Having a partner can prevent workout boredom and keeps your training from getting in a rut.  It also keeps the FUN in your workouts outside of the dojang.

5) Helps with accountability – knowing you have someone waiting for you keeps you on track and disciplined.  

6) Helps eliminate distraction – The perfect partners will keep each other from getting distracted during workouts.

7) Having a partner – either in person, by text, or online – can be hugely beneficial for motivation. Stanford University found that simply receiving check-in phone calls/texts from a partner increased the amount participants exercised by 78% (even after 18 months).

The Perfect Training Partner Checklist/importance

✔ Challenges you during your workouts and vice versa – having someone there to push you for that one last push up, or to keep sparring when you want to give up – keeps you kickin’ butt!

Choose someone with similar goals – if your goal is to get to black belt, then find a partner who is interested in the same.  Partnering with someone who is training for physical fitness isn’t the greatest fit if you are looking to do the long road to black belt.

Choose someone with a like-minded attitude – positive energy is infectious!

Motivation – the perfect partner is there to lift you up when you feel down and help keep you going when you want to throw in the towel.

Helpful – look for a partner who is helpful and not overly critical.  You want to walk away from your workouts feeling pumped, not defeated!

 Accountable – make sure you choose someone you can count on, a partner who is on time and shows up every single training session.

Similar Schedules – this one is crucial – finding a person who is able to work within your work/family/life schedule takes the stress out of planning and can get you on a consistent training schedule.

Healthy Competition – a little friendly competition never hurt anyone!  Keeps you moving forward!

Whether you are working on your home training or in the gym, having a training partner can make all the difference.  Keeping you motivated, keeping you accountable, keeping things fun and challenging you to push yourself to the next level.    Talk to your fellow students, see if any one is up for the challenge.  You won’t regret it!

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What does being a Black Belt mean to you?

Junior Black Belt Test Essay by Mikko Bernardo written May 27, 2017

A Black Belt isn’t just a rank or a belt it is yourself, your life. A person with a Black Belt should bring good to our world. We all got our white belt, orange belt, yellow belt, so on so forth to reach a new beginning. The tenets of Taekwondo: Courtesy, integrity, perseverance, self-control and indomitable spirit are not only what a person with a black belt holds but also what a true martial artist holds. Master Morris has told us many things but the one thing that I can’t forget is that “A BLACK BELT IS A WHITE BELT WHO NEVER GAVE UP”. Discipline is also a big part of having a black belt because without discipline you will not be able to control yourself, you will just do whatever with the title of a person with a black belt. When Master Morris asked me what a black belt means to me and what I will do to give back to the community… I had to think… a lot.

A black belt is my family. Although my mom Ydelle isn’t in the community of Taekwondo, she has been so supportive to us. Even from the beginning, at the age of 7 and 6 when my mom enrolled us to do weekly lessons at the clubhouse in our community. My mom did this because we were hyper… all the time and she wanted our energy to be drained so that we could sleep early. When Aidan came to visit from Toronto, my mom enrolled him as well so that the three of us can bond because we didn’t know each other at that time. When the program ended, the instructor wanted to build his own school, and that is when we started to go up the ranks and do tournaments. 4 years later, the school that we were in got hit with trouble. My dad told us that we were gonna move schools so that we could continue our journey.

A black belt is also persevering.  Persevering is a big part of preparing and doing the test. I have to persevere because I just can’t keep up with my brother and my cousin so I have to persevere in my training, not just for my black belt but also reaching this point. So to me, a Black belt is my family and perseverance.

What I will do to give back to the community is teach( if I passed the Junior Instructor Training Program (JIT)), assist and help the students. I will do this because I feel joy when I help people. When I taught my first class I felt happy because I am teaching the students what I learn and when I see them smile it makes me happy. I will also do this because my parents would be happy to see me teach or just lead a warm-up or help a student with something they are struggling on. When I see my parents smile when I assist, lead a warm-up or teach makes me happy.

In conclusion, I would like to thank Master Morris, Kyo Sa Nim Chernichen and my dad Kyo Sa Nim Bernardo for allowing me to test for my black belt and helping me along the way. I would also like to thank Mrs. Morris for everything she has done to arrange this test. I would also like to thank my mom Ydelle for starting my journey and watching me grow in this community. Last but not the least I would like to thank Kwan Jang Clark the rest of the board for flying out here to evaluate the three of us. Thank you so much for allowing us to test for our black belt!

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Keep movin’ over the Holidays!

faithSummit Martial Arts will be closed December 24 to January 3 for the holidays.  Classes will resume Monday, January 4 after this short holiday break.  That said, we do not want to lose all our training momentum over the holiday season. So, what can you do at home to keep on track?  Here are some ideas:

1. Stretching:  we all know how important our stretch is for martial arts.  If you find yourself watching a movie or some television, use this time to work on your stretch.  Get the whole family involved!  We would love to see the pics of our SMA families stretching together.

2.  Cardio Training:  holidays are for getting together with friends and family to celebrate.  Keeping up your cardio will be key over the break.  Plus, it will help burn off all the turkey and treats!  Try some of these ideas:

  • Go for a walk – take the dog, kids, grandma, who ever is home!
  • Run stairs – stairs are an excellent cardio activity, no need to leave the house
  • Skiing – do you like to ski?  Downhill?  Cross country?  Awesome leg/cardio workout!
  • Jump Squats/Lunges – try 30 second intervals for 10 minutes – now your legs should be burning!!
  • Go for a run – depending on weather, a quick 20 minute run does the body good.
  • Sprints – 30 second sprints, 30 second rest for 10 minutes = GO!

3.  Push ups and Crunches:  how many for your next belt test?  Work on sets of 25 to keep you on pace for your next belt test.  Even our Little Monkeys show their push up skills at a belt test.  It only gets harder as you move up – remember the black belt test?

4.  Kicks, Punches, Stances and Forms:  all these can be practised at home over the holidays.  Do you have your curriculum for your next test?  If you do not have your sheet, email Mrs. Morris and she will send it to you.

5.  Squats and Lunges:  any where, any time.   Sets of 10 (each leg for the lunges) – try 10 rounds = 100 reps!!  Want a challenge?  Add some dumbbells for extra weight.  Don’t underestimate the power of a lower body workout.

6.  High Intensity Interval Training (HIIT) is going to give you the best bang for your buck.  It’s quick, easy and effective – 20 minutes will do the body good.  There are a number of great interval training apps you can download.  Program the timer for 20 minutes, pick a variety of exercises, and get movin’.  Try these (pick a few, not in any particular order):

  • Push ups
  • Crunches
  • Squats
  • Jumping Jacks
  • Lunges
  • Mountain Climbers
  • Burpees
  • Jump Lunges or Jump Squats
  • V-ups
  • Leg Raises

The holidays can be exhausting, regular exercise can keep your energy level up and help you burn off those extra calories consumed.  We hope every one has a safe and happy holiday season! See you all in January!!

Interest and Committment

How to stay motivated!

Black Belt JourneyMotivation simply defined is “a force or influence that causes someone to do something.”  Motivation is at the foundation of any accomplishment – in sports, in your career, in your personal life.  Desire and determination are key elements to achieving the goals you set out for yourself.  But, what drives you during the down times?  To become the best that you can be, you must remain motivated and do what ever it takes to reach your goals. Here are a few tips on how to stay motivated:

1. Set realistic goals – write them down, share them with your instructor, commit 100% to the process

Earn it

2. Reward yourself at milestones – celebrate with friends and family, go out for dinner, have a get together, share your success with others.

work hard

3. Have an accountability buddy – having someone there to talk to goes a long way in keeping you motivated.  Feeling accountable to someone will help you stay on track for the long haul.

Surround Yourself

4. Have a plan to work through plateaus and slumps – shake up your routine, sometimes small changes can push you through – like getting a new uniform or trying some new gloves.SMA Polar Fleece

5. Visualize your achievement – picture your dream coming true, imagine how you will feel wrapping that black belt around your waist……….all the blood, sweat and tears……….TOTALLY WORTH IT!!!   Remember the is tremendous power in positive thinking.

Inhale Confidence

6.  Reinforce your training values – remember why you started, write down the reasons why you are doing this, what it means to you to achieve this goal, choose to stay committed, to stay dedicated, not because you have to but because you WANT to!

Martial Arts Motivation

The power is in your hands – it’s up to you!  Whatever your motivations, your instructor/trainer/coach will show you the path but they cannot walk the road for you. Life will sometimes get in the way, work, kids, travel, you can get sick, or injured. Missing a class or two is not the end of the world.  Life will throw you MANY excuses NOT to train, it’s up to you to make it work.  You CAN do it!!!

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