Preventing Injury During Training

Another form of safety is taking the correct steps towards preventing injury during training. This is broken down into 3 segments: before training, during training, and after training.

Before Training: It doesn’t take long the older you get to realize how important it is that what you do before a workout can have a significant impact, not only on results, but in preventing injury. Phase 1) Insure that you are hydrated before each workout. Don’t wait until afterwards to drink a gallon of water. Phase 2) Dynamic stretching should take place to allow blood and oxygen to circulate through all of the muscles, especially those that will be worked more than others during the training or workout. Phase 3) Mental preparation: If you are very tired or already have an injury that needs to be protected, be sure to let the instructor know and use caution.

During Training: Always be aware of your surroundings, especially if you are required to move in all directions. Listen to your body. If you work out on a regular basis you will know your limitations better. Don’t be afraid to stop if you are feeling dizzy, light headed, or feeling pain.

After Training: Now is the best time to do static stretching, hold various leg and arm stretches for 10 to 15sec. This is the best time to stretch while your muscles are warm and tired, but do not over stretch. Next, sip on water do not chug it, and in the 30min after completing a workout be sure to eat something with protein, and potassium for faster muscle recovery.

Whether you workout and train every day or once a month, it’s always important to do everything you can to avoid injury so you can feel better, workout more, and live a healthy lifestyle.

For more ways from Empower Martial Arts on preventing injury contact tj_holgerson@hotmail.com

Safety

With the recent tragedy in Newtown, Connecticut, where over 2 dozen children and adults were gunned down at an elementary school, there is a lot of talk about safety and guns.

You don’t have to have a risk management personality to understand the importance of safety, especially if you have a family. In the last 12 years our country has gone through many natural disasters, tragedies, shootings, terrorist acts, and not to mention we are currently in the middle of one of the longest wars in history. That being said, how do you insure safety for you and your family? I wish I could tell you that if everyone bought a security system for their house, pepper spray for their purse, and put GPS trackers on all of their children, life would be fine.

Unfortunately no matter how many promises of safety you buy into, you will never have a 100% guarantee. Safety isn’t something you pay for once and you’re good forever. It is an ongoing dialog between students and instructors, co-workers and bosses, children and  parents, and you and yourself. Knowledge is great, but if you aren’t continually practicing safe behaviors everywhere you go, you may be caught off guard.

Take some time today to go over safety with your family, and look forward to child safety seminars coming soon! Empower Martial Arts wants to equip you with confidence and understanding to prepare you for the many challenges that come your way in Tae Kwon Do, school, work, and wherever life takes you.

For more questions e-mail tj_holgerson@hotmail.com

First 8 moves of CHUN-JI

Merry Christmas from Empower Martial Arts

Self-Defense Against Dating Violence

Have you or has anyone close to you ever been abused physically, emotionally, verbally, or spiritually by a dating partner? This may not surprise you but the statistics of those being abused in a teen dating relationship is NOT going down.

"Nearly 1.5 million highschool students nationwide experience physical abuse from a dating partner in a single year. One in three adolescents in the U.S. is a victim of physical, sexual, emotional or verbal abuse from a dating partner, a figure that far exceeds rates of the other types of youth violence. One in 10 high school students has been purposefully hit, slapped or physically hurt by a boyfriend or girlfriend. One quarter of high school girls have been victims of physical or sexual abuse."

How does Self-Defense come into play?

We're not talking about defending yourself from your dating partner's physical attacks but avoiding it and being aware of thsoe who are abusive. True self-defense is knowledge, being aware of your surroundings, and being prepared for anything. This isn't always just for you but for those close to you as well. You want to strive to be a "peace warrior" or the person who others feel safe around, not just because you know how to knock someone out, but because of your strong leadership qualities and unwavering morals.

EMA is continually working on new ways to educate, raise awareness, and put an end to the many forms of violence that are affecting the community each and every day.



Building upon the foundation of Perseverance

Perseverance defined is steady persistence in a course of action, a purpose, a state, etc…, especially in spite of difficulties, obstacles, or discouragement.

This being said; take the number of activities and challenges you did perfectly the first time and compare them to the number of ones you had to work at. If you have done more perfect the first time you need to be writing this post!

Empower Martial Arts is the result of years of perseverance. Learning through hardships and pushing past difficulties doesn’t just keep you on the road towards achieving your goals, but more importantly develops strong character.

Setting a goal is step one. Step two is working to make it happen. EMA wants to not only show you what the end can look like, but teach YOU how to get there. Having accountability, a mentor, and someone to encourage you through the highs and lows is what EMA is all about.

One of the best tools you can have in your bag is knowing what to do when you’ve hit the wall. When you’ve lost all motivation to continue on, what do you do? Who do you call? Knowing the answer to this question ahead of time and having a game plan is planning for success.

“God knows our situation; He will not judge us as if we had no difficulties to overcome. What matters is the sincerity and perseverance of our will to overcome them." C.S. Lewis

Korea and Tae Kwon Do

What do you mean workout durring Christmas?

As the Christmas holidays are rapidly approaching, many people are finding themselves slowly running out of time for gift buying, decorating the house, sending out Christmas cards, and WORKING OUT!

Yes the holidays are very exciting and can be stressful at many points, but cutting out your workouts may be what brings your spirit down. Most people know that working out at a level that pushes you,  slowly improving your cardiovascular system and burning fat is one of the biggest stress relievers you could ask for.

The more your body moves and your sweat glands open, your body begins to release endorphins that increase your productivity throughout the day, generates more energy for your body, and gives you a more positive outlook on what’s ahead. I’m not saying this gives you an excuse for eating more cookies this holiday season, but keeping the body active will reduce fatigue, cramping, and heartburn from whatever holiday dishes you do devour.

This holiday season stay a step ahead, continue your workouts and if you haven’t started working out, get a jump on all of those waiting for the New Years! Kick stress in the face with martial arts, and don’t let the cold weather keep you out of the gym!

If you are needing motivation to workout, tips for staying healthy, or just need someone to keep you accountable, contact any of our EMA instructors by e-mailing tj_holgerson@hotmail.com.

Empower Martial Arts Homeschool Class!

Empower Martial Arts is very excited to announce that it will be hosting its first ever official HOMESCHOOL CLASS this Tuesday, December 4^th at Tolson Youth Center on Fort Bragg!

The times for these classes will be 1:15pm-2:15pm for ages 6-12yrs old and a class for 4 and 5yr olds will be held immediately after from 2:15pm-3:00pm.

The 6-12 year old class will be a 45 minute class with 15 extra minutes following for students to ask questions and practice on their own. The 4 and 5 year old class will be 30 minutes long with 15 extra minutes as well to work on their material and ask questions.

These classes are scheduled for Tuesday, Thursday, and every other Friday in the Martial Arts room at the Tolson Youth Center. Schedules will be handed out this Tuesday.

VERY IMPORTANT! If you are not already registered with CYS (Child Youth Cervices), you must do so before your child can participate in the class. It is a one-time process and is required for each family.

Also, from now until the end of December these classes will be absolutely FREE!! Mr. Holgerson is acting as a volunteer to reach out to the homeschool community and provide an exciting traditional Tae Kwon Do class that is offered at a convenient time for these families.

Finally! Tell your friends and family about this exciting opportunity and we will see you THIS Tuesday! For any other questions or comments contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)-754-6570.

Happy Thanksgiving from Empower Martial Arts

With Black Friday hours away and Christmas decorations ready to jump out of storage, it’s important to take the time to be thankful for all you have and those around you.

Although giving thanks is great, it should not only happen once a year but all day every day!

Thanksgiving is also a great time to forgive those in your life who have hurt you or continue to bring you down. Digging deep to be thankful in the areas of life that cause you stress, grief, and anxiety is an extremely hard task for anybody. But never be afraid to step out of your comfort zone and allow new opportunities to enter your life.

Stepping up, Stepping out, Empower Martial Arts

Teaching kids about self-defense isn’t just teaching them how to block punches, kicks, and thwart aggressive bullies. It’s instructing them  on the importance of proper attitude, perspective and self-talk.

Tom Callos, team coach for a program called The Ultimate Black Belt Test, promotes the idea that self-defense is far more about what a child thinks—than it is about some techniques of martial arts (this goes for adults as well).

What do you mean? This simply means don’t give someone else the power to decide how YOU feel! Don’t let others influence whether you are sad, happy, angry, or scared. I have to agree this is much easier said than done. So how do I go about this? The same way you eat an elephant, one bite at a time. One incident where you, or I, don’t blame someone else for how we feel.  Then that adds up to 2 incidents, then three, and from there habits begin to form.

This is much the way classes work at EMA. If you’re always dwelling on what lies ahead, you will become frustrated.  Instead, learn one move at a time and we will help you track your progress!

This thinking process can be just as useful as actual self-defense, and can also be practiced everywhere you go. For more questions on this lesson contact Mr. Holgerson at tj_holgerson@hotmail.com.

Happy Veterans day from Empower Martial Arts

Having only been in Fayetteville and Fort Bragg for a few weeks, Empower Martial Arts has been overwhelmed with friendly and caring families. We would like to take this time and thank all of our veterans for their service and sacrifices. It is a privilege and honor to be a part of a community with so many veterans who have served this great country. We would also like to send out prayers to the families who have lost someone in the midst of combat.

Our mission at EMA is to give back and provide opportunities to serve our community, military families, veterans, and at risk families. We believe Martial Arts is a way of life that should be reflected in your actions and cause others to want to do the same.

Take a moment today to honor our military veterans and all that they have done for you and this great country.

Perseverance From Within Fayetteville, NC

On a day to day basis you are faced with both obstacles and challenges that can seem nearly impossible. Challenges at school, work, home, and in the community can seemingly put you with your back against the wall wondering what to do. Many fighters face this same phenomenon in the ring facing their opponent, heart racing, tunnel vision, and wondering what the outcome will be at the end of the night.

However, challenges at school do not always leave you with bumps and bruises like a fighter, but they can be physically and emotionally straining. One of the first and most important lessons a fighter must learn is what to do when you get hit. This question is followed by, how will you fight back? For many fighters the feeling of being “gassed” or out of energy while your opponent looks fresh and ready to beat you down is one of the most overwhelming feelings.

Empower Martial Arts wants to share with you the same strategies that fighters use to prepare for fights and apply them to your everyday struggles. The power of knowledge, the power of planning, and the power of overcoming adversity are valuable life lessons that prepare you for job interviews, tests at school, projects at work, and many others.

Our mission at EMA is to EMPOWER the lives of each and every student giving them the tools they need for success and holding them accountable. If you would like more information on this topic, or where EMA is headed, contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)754-6570.

 

Empower Martial Arts Supports our Troops Fort Bragg, NC

Friday November 2^nd Empower Martial Arts instructors joined our military soldiers and supported their families by attending the brigade run, Purple Heart ceremony, and Gold Star memorial ceremony. Not very often do you get to see thousands of soldiers running in formation and their families cheering them on. The brigade run consisted of 4 miles and not one person was left behind.

 

Following the run was the Purple Heart Ceremony, where soldiers and families gathered to honor those who had been injured during combat. Not every wounded soldier was in attendance, but one such soldier was, SSR Travis Mills. He is the 4^th person ever to survive a quadruple amputee surgery. Seeing him standing and greeting fellow soldiers later was a very surreal sight indeed.

Later in the evening was the Gold Star ceremony where a gold star was awarded, along with a plaque, to the families of the soldiers who died during combat. Emotions were high and tears were shed as the fellow soldiers and families of each victim mourned their loss. Once the prayer was given and shots were fired, emotions began to sink in as everyone became silent in remembrance. The strength of the families who had lost a loved one was unbelievable and is a constant reminder of how fortunate we are to live in a free country.

Idea's + We + Action = Change! Fayetteville, NC

Empower Martial Arts is committed to "change" by using people to put idea's into action! We also want to put YOUR idea's into action and help YOU make a difference community. "Be the change you want to see in the world."

Getting Involved in the Community, Empower Martial Arts Fayetteville, NC

This weekend EMA Instructors had the privilege of judging and networking at the “Trick or Treat Bash Open Tournament.” Martial arts studios from all over NC showed up to compete, make friends, and improve their skill set. The tournament was for all ages, ranks, and skill levels and offered competitions in the categories of weapons, open hand forms, point sparring, continuous sparring, grappling, and overall grand champion. For students and parents that are interested in competing at a tournament, contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)-754-6570.

EMA also attended the STCNow or (Stop Child Trafficking Now) walk near downtown Fayetteville to raise money and awareness about child and sex trafficking. The event was put together very well with many volunteers and churches making the event a success! For more pictures and information check out EMA’s facebook page at: http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl or flickr page at http://www.flickr.com/photos/tjholgerson. 

 

No Rules Self-Defense Fayetteville, NC

It’s very important that you remember when it comes to self-defense there are NO RULES. When you feel threatened, in trouble, or in any kind of danger, your only job is to get away quickly and safely as fast as possible.

The last thing you should have on your mind is to follow rules such as: I don’t want to draw attention to myself, I don’t want to lie, and I don’t want to hit someone. As master Tom Callos puts it, “HIT and hit HARD, LIE and lie BIG, don’t be afraid to throw a rock through someone’s window to get attention!” Bite, scratch, yell, stomp, kick, and throw things to get away and get away quickly.

Look for clues, be assertive, and be aware of the environment around you. Be aware of dark hallways, dark parking lots, strange characters by themselves, areas of town that become dangerous late at night, and anything that makes your hair stand up are all early signs of possible danger. However,  there are some types of danger that cannot be predicted and happen very quickly, such as car accidents or sport injuries.

Finally, never allow a situation that’s not good to get worse, or extremely dangerous. When a situation doesn’t feel right,  trust your instincts, get away, and get help quickly.

 

FREE Seminars For Parents, Empower Martial Arts

FREE Bully Prevention Seminar for Parents typically takes about 1 to 1.5 hours. Think about it: in just 1.5 hours, you will learn how to identify bullying behaviors and what you can do for your child if they are being bullied or are the bully. You will also learn the steps you need to follow when dealing with teachers and your school to provide the best protection for your child.

Click on the link http://balancedlifeskills.com/bully-prevention/workshops/parents and sign up for this free workshop. Even if your children are Home-schooled it can still be a very worthwhile conference.

This website also offers a FREE workshop on suicide prevention. How to detect the warning signs, know how to offer help, and know how to get help and save a life! Click the link http://balancedlifeskills.com/suicide-prevention to get started!

For more information or questions, leave a comment below or e-mail tj_holgerson@hotmail.com

Knowledge and awareness are the first steps in true self-defense.

The Power of Your Voice, Empower Martial Arts

When most people think of Karate or Tae-Kwon-Do, the first thing that comes to their minds is the crane pose from The Karate Kid or a goofy yell. In martial arts this goofy yell is called a “ki-hap” and it serves several purposes.

The main purpose of a “ki-hap” is to increase your power when executing a technique. Science has shown how exhaling simultaneously with a technique can increase your power by up to 15%. It causes a small burst of adrenaline to escape while at the same time reminding you to breathe when you’re nervous.

Yelling is also a great way to draw attention to yourself if you are feeling threatened or are being attacked. The worst thing you can do is freeze up and not say anything. Yelling can signal other people to help you or even scare the aggressor away entirely.

For testing purposes, ki-hap’s are used as a form of communication to signal your partner during one-step drills and self-defense routines. This is one way of showing respect to your opponent by making sure they have a plan before attacking.

Finally yelling is a great form of stress relief that is generally frowned upon in many activities. Coming from a stressful day at work or having trouble with bullies at school, EMA wants to relieve your stress and build confidence through the power of your voice!

For more information or questions on this topic or how to get involved in Empower Martial Arts contact Mr. Holgerson at tj_holgerson@hotmail.com or leave a comment below.



Safety Tips For Your Children From Empower Martial Arts

Just in case you didn’t know, pedestrian injury is still the second leading cause of unintentional injury-related death in children ages 5-14. Because a child’s size and cognitive ability are constantly developing, in addition to environmental risks such as speeding motorists there are many hazards that contribute to accidents and injuries. Here are some great tips from resources www.safekids.org and www.childrensafetyzone.com.

Teach safe behaviors:

• Look left, right and left again before crossing the street. Cross when the street is clear, and keep looking both ways while crossing. Walk, don't run.

• Understand and obey traffic signals and signs.

• Walk facing traffic, on sidewalks or paths, so that you can see oncoming cars. If there are no sidewalks, walk as far to the left as possible.

Practice safe behaviors:

• Don’t allow a child under age 10 to cross streets alone as he may not be able to fully appreciate the speed of cars on the road.

• Require children to carry a flashlight at night, dawn and dusk. Add retroreflective materials to children’s clothing so that a child can be seen by motorists, even in the dark.

• Don't let kids play in driveways, unfenced yards, streets or parking lots. Drivers may not see or anticipate children playing.

For more information on safety tips and how to get involved with Empower Martial Arts Contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at (913)-754-6570.  

Empower Martial Arts Taekwondo Program is Here! Fayetteville, N.C.

Tonight was EMA’s first official workout class! If you or your children are interested at all in trying EMA’s Taekwondo program, join us on Thursday nights at Hammond Hills Neighborhood Center at the corner of Bastogne and Normandy for an exciting traditional Taekwondo class hosted by Mr. Holgerson.

Oh and did I mention it’s FREE! There will be 2 class times, one from 5:00pm-5:45pm for 6-12yr olds, and another from 6:00pm-6:45pm for 13yrs and up. This will not be available forever and classes are limited, so call 913-754-6570 to reserve a spot.

There is also a toddler room for parents with younger children that includes a window to watch classes.

Bring any clothes you don’t mind sweating in (no jeans please) and join us on Thursday night! For more questions and information contact Mr. Holgerson at tj_holgerson@hotmail.com or by phone at 913-754-6570, also check out EMA’s facebook page at http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl

50 Awesome Pre and Post-Workout Snacks!

Kellie Davis of greatist.org had some great Pre and Post-Workout snacks I wanted to share with you.

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

 

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

 

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

 

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

 

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

 

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

 

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

 

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

 

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

 

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

 

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

 

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

 

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

 

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

 

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

 

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

 

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

 

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

 

19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

 

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

 

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

 

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

 

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health^[1].

 

24. Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

 

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-Workout Snacks

Photo by Ben Draper

After a tough gym session, post-workout snacks are an imporant way to restore energy and rebuild muscle, too. Downed within two hours after exercise, protein-packed shakes and snacks are a great way to rebuild tissue that breaks down during exercise. Here are 25 ways to end that workout on a high note:

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

 

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

 

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

 

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

 

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

 

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

 

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

 

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

 

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

 

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

 

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

 

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

 

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

 

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

 

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudine Morgan via Iowa Girl Eats.

 

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

 

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributor Lisa LaValle Overmyer.

 

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

 

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

 

45. Apples and cheese: Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

 

46. Pita and hummus: One 7-inch pita with two spoonfuls of hummus adds a little pep back to your step with quick digesting carbs.

 

47. Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

 

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

 

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

 

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Blood, Scrapes, Bruises… Are You Prepared for Reality?

Let’s face it. If you are targeted in a physical attack, there is a very high percentage that you are going to at least feel a little sore the following day. It is very rare that someone is attacked physically and no harm or damage is inflicted during the process unless, of course, you are Chuck Norris.

What Empower Martial Arts wants to prepare you for is the reality that you will probably bleed or receive an injury during an attack. The question is, “How will you respond when this happens?”

Everyone has heard of “Fight or Flight” before, correct? When your adrenaline is pumping, your heart rate is very high, your tunnel vision has kicked in, and your fine motor skills are useless, what do you do? Unfortunately we cannot create the exact feeling and experience of this, but there are many ways to develop the correct responses and actions to counter these attacks through persistent practice.

The best way of course, to prevent these types of attacks is to have a prevention mindset and always be aware of your surroundings and situation. This is step number one. But if the situation is inevitable, you need to have the CONFIDENCE and ABILITY to act quickly while under high stress. Some martial arts facilities teach beat him down until you’re for sure the assailant is immobile. Others say hit him with mace, kick to the groin, or run and scream. What is best?

EMA is trained in several different types of self-defense, but is not bias to any one specific style or the other, but rather utilizing the strengths of the individual and the situation to insure the highest chance of success.

There is no “quick fix” to this problem. It takes diligent practice and time to develop the reflexes your body needs to survive during an attack.

For more questions or if you are interested in EMA coming to your school or business contact tj_holgerson@hotmail.com or call (913)-754-6570.

 

What to expect from a childrens martial arts class at EMA!

Expect there to be one or more experienced teachers on the floor in your child’s class. Expect the teacher to, at times, appear to have the patience of Job. Expect a bit more, Oh how shall we say it? ENERGY, every so often. Expect the teacher, whether gently guiding everyone along or cranking up the troops, to wear a smile (a happy one!). 

Expect a lot of talk about respect, about leadership, about following directions, about good manners, about anger, about a whole bunch of things just about any parent would love to hear some OTHER adult talking to them about. That’s the way we do it.

Expect a lot of good-sleep-inducing exercise. And expect some special events, as one of our primary goals is to teach our students to take what they practice on the mat and apply it to other things (like school, like work, like fun, and -- to the community).

Expect to look back on your son or daughters martial arts lessons with great pleasure and fond memories. Expect, genuinely, some very good times. Empower Martial Arts wants to show YOU and your children how to become safe, healthy, and a great leader! E-mail tj_holgerson@hotmail.com or call (913)-754-6570 for more information.  

Education, Application, and Perseverance Fayetteville, NC

Over the last week Empower Martial Arts instructors traveled around the Midwest to increase their knowledge, training, teaching skills, and passion for sharing martial arts! We want to thank Albert Bryant of Willard Tae-Kwon-Do in Willard, Missouri for allowing EMA to share their love of teaching with all of the students. The instructors, staff members, and parents were very welcoming and kind. Mr. Harlow and Mr. Holgerson were given the honor of teaching both the lower ranks class and the high ranks class.

EMA then headed south to spend the weekend with Grand Master McNealy in Arkansas. With numerous workouts and trainings, each instructor was given personal one on one training with the different masters of taekwondo. During this weekend, Mr. Holgerson also hosted small tricking workouts to spark creativity and inspire students to push their training to the next level! Extra trainings held by Grand Master McNealy included tournament sparring, knife defense, kickboxing, and grappling. 





 





EMA strives to lead by example in building new friendships, lasting relationships, a mind that is always learning, and increasing your fitness to live a healthy life. Success is the journey, not the destination. For more pictures or questions check out EMA’s Facebook page at http://www.facebook.com/pages/Empower-Martial-Arts/207343829305955?ref=hl, or e-mail tj_holgerson@hotmail.com.

Committed to your Success! Empower Martial Arts Fayetteville, NC

Have you ever started something you were so excited about that you couldn’t sleep? Or bought something you couldn’t keep your mind off of? Many times this excitement is diminished after a period of time due to a lack of direction and encouragement from those around you. Setting goals is great! But are you following through on them or are you just hoping that they will magically be reached?

EMA recognizes that some people are highly self-motivated and others need you to hold their hand every now and then. True strength of character is built in the times when you have “hit the wall”, or lost the initial passion you started with. For instance, take building a model airplane. If someone is expecting it to be done by the time the fair arrives and is calling you to see how everything is coming along, you will finish it because you know how badly you want to display your hard work for all to see. In the same instance, if you are building a model airplane just to have one and no one cares if you finish it, you probably will not finish. And if you do finish, it may take much longer than you anticipated.

At Empower Martial Arts we want to know your goals and exactly what we need to do to insure that you reach them! Accountability is the best way to keep you on track and focused on what you really want. Leave a comment below or e-mail tj_holgerson@hotmail.com for more tips on reaching your goals and building a foundation for success!

Cyberbullying Tips from Empower Martial Arts Fayetteville, NC

What is cyberbullying? What some people don’t realize is that bullying doesn’t just happen in person. It also happens through multiple electronic means of communication. Cyberbullying is when someone is harassing you, threatening you, being mean to you, or embarrassing you publicly on the internet. It can also occur through texts, e-mails, and other electronic devices. According to Children’s Ministry Magazine, one-sixth of preteens say they have had someone say something mean, embarrassing, and threatening to them online and 16% told nobody about it.

Some of the most common websites where preteen and teens are cyberbullied are facebook, youtube, twitter, blogs, myspace, and personal websites.

How do you stop cyberbullying? Block them… go into your account settings and block the users who are bullying you through their comments and e-mails. Many of these websites do have a zero harassment policy outlined somewhere in their agreement. Tell someone… tell your parents, tell law enforcement and show them what is being said about you online. These are the two best ways to reduce cyberbullying and eliminate abusive and negative comments aimed at demeaning you and ruining your character.

For more information e-mail tj_holgerson@hotmail.com or leave a comment below. Here are some more tips to stop cyberbullying.

 

Empower Martial Arts Tricking Fayetteville, NC

EMA instructor TJ Holgerson is continuing to practice and learn new elements in one of the fastest growing action sports called Martial Arts Tricking! This is just one of the exciting programs that will push you to the next level in martial arts and fitness.

Be sure to subscribe and receive the most recent blog posts by e-mail on the left-hand side!



Dating Violence Knowledge from Empower Martial Arts

What is dating violence? When we talk about dating violence we refer to young unmarried couples who have abusive relationships where someone is getting hurt. Many times it is the female being hurt and other times it is just generally violence where both are getting hurt. It is a great problem for all races and economic levels. Some examples of physical abuse are slapping, biting, kicking, throwing things, shoving, choking, and many others. Other forms of abuse include intimidation or threatening, isolation, keeping the partner away from his/her friends, brainwashing, and deprivation with holding necessities.

If your wondering why this is going on you have to look into multiple categories. Some say we just live in a violent society where men with muscles are natural aggressors. Others believe it’s an issue of weaker taboo, alcohol and drugs, lack consequences meaning the consequences are not enough to stop the behavior, and cycle of abuse starting at routine moving to tension then violence and then making up.

Why do they do it and why does the victim stay? Some abusive boyfriends feel as if it is their right to control and dominate “their” woman. Other times it’s a person who has never learned a healthy way to control “bad” feelings—rage, anger, frustration, and jealousy. The biggest reason according to statistics is the abuser has grown up in a abusive home where violence was demonstrated often. They do a great job of playing the cool collected guy in public that everyone wants to be with, thus attracting women especially ones who love to be noticed, but once the relationship goes sexual many males believe the female is his possession.

Women suffer from a cycle where the first incident leaves her in shock and stunned. The male then convinces her it will never happen again and begins abusive patters that slowly become part of the relationship. Note almost all abuse starts only after sex has become part of the picture. The women then begins to lose self esteem after verbal abuse and is to afraid to tell anyone about her situation.

Sadly many cases never get reported, here is what you need to do if you have been abused. Acknowledge your situation and know it’s not healthy, TELL SOMEONE, gain some distance from abuser, get medical, legal, and emotional help, and begin a path towards recovery. The 24-hour domestic violence hotline is 1-(800)-799-SAFE.

For more information on this topic leave a comment below or e-mail tj_holgerson@hotmail.com



What is Empower Martial Arts All About?

Empower Martial Arts is a group of teachers/educators who use the tool of “martial arts” to change lives. We want students to know what if looks and feels like to make a difference in the community. We want to hear stories from others saying how your training has influenced their lives! We want everyone to see how martial arts can relieve stress, improve grades in school, develop a healthy life style, help you lose weight, and challenge you to better yourself each and every day.

EMA is all about leading by example. Living what you preach and walking the walk is the most powerful form of influencing and challenging others. How can we expect you to be fit, healthy, and goal oriented if we aren’t? It’s not fair for us to expect you to practice outside of class, set higher goals, and push yourself if we aren’t. EMA is committed to giving everyone the best chance for success in every aspect of life.

EMA is committed toward building strong relationships, empowering students to give their best every class, and enhancing character development. All of this is accomplished through positive correction rather than criticism.

Lastly, EMA is all about equipping you for the future. Preparing you with the physical skills needed to defend yourself, preparing your children for future job interviews and social interaction, and preparing you to be leaders in the community.

Leave a comment below or e-mail tj_holgerson@hotmail.com for more information.



What is Resilience? Empower Martial Arts Fayetteville, NC

Resilience is the ability to bounce back in the face of adversity, to grow and thrive during hard challenges. This concept is built around a group of core competencies that enables mental toughness, optimal performance, strong leadership, and goal achievement. How do I bounce back?

Empower Martial Arts is here to help you identify your top character strengths to give you the tools needed to overcome adversity. Some of these skills include Self Awareness: Identify thoughts, emotions, behaviors, and patterns in thinking. Self Regulation: Regulate behaviors, control emotions and impulses to express your emotions appropriately. Optimism: Maintain a clear head, look for the good, identify what’s controllable, and remain realistic. Mental Agility: Understanding problems by thinking flexibly and accurately. Connection: Building a foundation around clear communication that is positive and effective. And last but not least is Strengths of Character: Knowing what you’re capable of and playing to your strengths.

EMA instructors are not just teachers but “educators.” Awareness is the first step towards prevention and leading a better life! for questions leave a comment below or e-mail tj_holgerson@hotmail.com

I Am Over 30, Should I Consider Empower Martial Arts?

         Well yes, and no       

         You should consider a regular, daily, exercise program. A sensible one; one that
         starts slow and lets your fitness sneak up on you (rather than hitting you over the head
         with it).

 

A martial arts program certainly has the potential to be a wonderfully complete training program, as it includes stretching, strength training, aerobic exercise, and requires a kind of mental focus akin to deep meditation. That is, if the instructor you choose has the right kinds of experience. The instructors at Empower Martial Arts have a great understanding of how to teach people of all ages.

 

But oh, find a great teacher and the martial arts can become your best friend. The training can keep you supple, sharp, and clear thinking. A martial arts school, directed by a conscientious teacher, can be a centering, inspiring, refreshing place that you love going to --and leave thinking about your next session.

 

Yes, look to the martial arts for new perspective on your life, after the age of 30. It’s not too late, even at 40, 50, or 60. EMA offers 2 free classes to all new students who walk in the door! No tricks, no in your face salesmen, just friendly staff and instructors who want to help you reach YOUR goals.

 

If you’re thinking about taking classes, allow me to be the first to invite you in. Mention that you’re over 30 and I will offer you 2 free lessons to try us out. Warning: It’s fun, affordable, and invigorating. It’s never to late to start working out. The most difficult aspect of exercise is taking that first step.

 

Reach me at: tj_holgerson@hotmail.com or by phone at (913)-754-6570.