Building Self-Esteem

Many children and youth are unfamiliar with the word “self-esteem”. As the popularity of bully prevention continues to grow and generate awareness in school systems and communities, now is the time to educate children and remind adults of the importance of having high self-esteem!

Self-esteem is simple. It is how you feel about yourself and is generalized in two types of people: those with poor self-esteem, and those with good self-esteem. The CMHC at Texas University states “Your self-esteem, however, is something more fundamental than the normal ups and downs associated with situational changes. For people with good self-esteem, normal ups and downs may lead to temporary fluctuations in how they feel about themselves, but only to a limited extent. In contrast, for people with poor self-esteem, these ups and downs drastically impact the way they see themselves.”

It’s important to work towards maintaining good self-esteem in order to stand up to bullies and be confident enough in yourself to not let others’ words and actions dictate how you feel about yourself. At EMA we work hard to build a positive and challenging atmosphere that instills good self-esteem into students by showing them they can reach their goals and accomplish new things!

Here is another great article about self-esteem and more ways to improve self-esteem! http://cmhc.utexas.edu/selfesteem.html. For more information or questions contact empowermartialarts@gmail.com or (913)-754-6570.

 

September is Respect month

What comes to mind when you think of Tae Kwon Do or Martial Arts? For some it’s fighting, or self-defense, and for others it’s discipline, confidence, and respect. But how can kicking and punching teach you respect? And is it expected or actually taught during class?

Throughout each Tae Kwon Do class at Empower Martial Arts, respect is of the upmost importance. It is expected of each student to demonstrate respect by bowing correctly onto the workout floor, shaking hands correctly, saying “yes sir or ma’am” to higher ranks and instructors, bowing at the correct moments, and many more. EMA uses the simple phrase “treating others right” very similar to Courtesy. Many other sports require respect, but never teach it or reward it.

EMA takes a simple character development trait such as respect, and incorporates it into all types of drills and exercises throughout each class. The mission is for the student to develop respect for everyone, not just higher ranks and instructors, and to make an impact on the community. “Respect for ourselves guides our morals, respect for others guides our manners.” Laurence Sterne.

 

August’s Character Development Trait is Attitude

After asking several children and adults what the first thing that comes to their mind is when they think of “attitude,” their response normally sounds something like, “being sad or happy, holding back your anger, and realizing how your actions affect others.” These are great answers, but the hard question is how do we change our attitude, and how can we use our attitude to influence and affect others?

Empower Martial Arts uses several tactics throughout each class to build a positive, challenging, and fun atmosphere. The number one direct influence children and adults pick up on is the attitude of others. Which is why modeling the correct attitude, especially in the face of diversity, is easily one of the biggest challenges life will throw at you. For even the Bible says “be angry, and do not sin,” (easier said than done!). Unfortunately there is no magic tool that will keep you in a good mood 24/7, but combining the lessons taught in Tae Kwon Do with school, work, and everyday activities, can help push you in the right direction.

One simple way of displaying our attitude is our posture. If you notice in each class, students have several different specific postures that are put in place to build confidence, strength of character, discipline, and several other traits. The real challenge however is not how confident and assertive you can look in class, but keeping that look and attitude when challenges arise. “For the measure of a man’s character cannot be measured in a time of peace, but rather how he responds when times get hard.”-Unknown.

This month we will continue to work on being assertive and how to keep calm when others make us angry. For further questions or comments contact empowermartialarts@gmail.com .

“Character may be manifested in the GREAT moments, but is made in the small ones.”-Unknown

Kick Every Day!

4 Ways Tae Kwon Do Will Empower Your Every-day Life

For those who are looking to lose a few pounds, to those who simply need a stress outlet, Empower Martial Arts Tae Kwon Do classes offer numerous benefits for your health, and physical and mental condition.

1) Movement: Tae Kwon Do focuses on functional and dynamic movements to enhance your cardio, flexibility, mobility, strength, and balance. With simple exercises such as moving from one stance to another, you will begin to strengthen the muscles and ligaments in your legs and joints, giving you more energy to move throughout the day.

2) Concentration: At Empower Martial Arts we do not practice meditation, but rather simple breathing techniques throughout each class to enhance the control and Focus of each movement. Knowing when to relax and how to generate power, come from lots of practice both physically and mentally.

3) Structure: Tae Kwon Do involves many rules to emphasize respect, discipline, and self-control. These principles are enforced and praised when done correctly to build up students’ self-esteem and confidence. Structure and repetition build confident and successful individuals.

4) Goal setting: This is the best way to maximize every class and training session to empower your life! It’s important to set short-term goals and long-term goals and track them regularly. Using this skill in martial arts and all other areas of your life will not only help you reach success, but reach it quickly!

For more information on how you can benefit from Empower Martial Arts contact empowermartialarts@gmail.com or check out our website at www.empowermartialarts.org.

July is The Month of Honor

Each month Empower Martial Arts focuses on a different character development trait and life skill. For the month of July we will be focusing on honor. What does it mean to honor someone and how can we honor ourselves?

“To hold in high esteem and respect,” is a simple definition of honor. It is a very strong word and is rarely used unless you have an ample amount of respect towards someone or something. At EMA we remind, encourage, and praise students when they demonstrate this life skill to reinforce not only good behavior but strong morals as well!

Make the effort to honor your promises, values, and rules that will lead you to success and don’t pass up any opportunity to gain respect by honoring others first.

Check out Empower Martial Arts today at www.empowermartialarts.org and our facebook page at facebook.com/Empower Martial Arts.

 

June Life Skill is Self-Control

 Self-control is one of the simplest concepts and yet is easily one of the biggest obstacles we will ever face. Self-control plays different roles in everyone’s lives from standing still to knowing when to put the fork down. Still, nothing will change unless you make a diligent change in your everyday life.

During Tae Kwon Do class we use a simple phrase to communicate self-control to our students. Clearly stated self-control means “controlling my actions.” For children to have a better understanding of what it means to have self-control, start by reinforcing this phrase and begin an ongoing dialog with your children at home about what their actions are and where they struggle with self-control. This will give them more confidence when they get to answer similar questions during class!

For adults and older kids, having a tangible way to track the areas in which they lack self-control and an accountability partner to hold them accountable are two of the most effective ways to finally making the simple changes in your lifestyle that you have always wanted to take control of. Don’t be ashamed to work on even the smallest areas of self-control from taking the trash out when it’s full to making your bed every morning. These small things speak volumes to others on how you respect yourself.

Take the steps toward achieving self-control today and celebrate the small victories every step of the way! For more information contact empowermartialarts@gmail.com or call (913)-754-6570.  If you can control your tongue, you can control your entire body.

Memorial Day

Empower Martial Arts would like to take a minute to thank all of our military families for the sacrifices, commitment, and service they give to this great country. Memorial Day is a big day for the Fayetteville/Fort Bragg community as we celebrate All American week and spend time in memory and prayer for our Gold Star families, friends, and loved ones who have sacrificed their lives for freedom.

Memorial Day is much harder for some, thankful for many, and a constant reminder that freedom has a price. So spend time with your family, forgive those who have wronged you, and love on those close to you.

Fun Facts: Memorial Day used to be called Decoration Day, a day set aside to decorate the graves of fallen soldiers in the civil war. In 1971 the name was switched to Memorial Day, and was placed on the last Monday in May so the flowers would be in full bloom. It is also the second most popular day of the year for grilling.

EMA always wanting more

The easiest health tips you will ever receive

As you jump from diet to diet, meal plan to meal plan, workout to workout you will always discover new concepts, ideas, and regiments that seemingly work better for you. This post isn’t about finding the right model of eating or working out that fits you perfectly, but rather very simple ways to help your body feel better and even lose weight with regular exercise.

> do not “chug” down beverages: When finishing a workout many tend to inhale a large amount of water, Gatorade, etc…. This can easily cause cramps, muscle tightness, fatigue, and of course that bloated feeling. Sipping on water during your workouts, after your workouts, at home, at work, and all throughout the day is the best way to help your body digest food, regulate blood flow with proper breathing, and fight off hunger for longer periods of time.

> Listen to your body: For some people, listening to your body is hard. Ingredients such as sugar, caffeine, high fructose corn syrup, and high amounts of sodium trick our brain into thinking that we are getting what our body wants. If you are feeling pain in your kidneys, bladder, liver, etc… change what you are eating before it’s too late.

> Daily dose of Tae Kwon Do: Practicing your kicks, stances, blocks, and hand techniques on a regular basis are not just a great way to improve your balance, flexibility, and power, but also an excellent way to stay strong, in shape, and in tune with your body when done correctly.

For more health tips or questions from Empower Martial Arts, e-mail empowermartialarts@gmail.com or call (913)-754-6570.

Empower Martial Arts visits the Library for Tae Kwon Do and Tricking demonstration!

Mr. Holgerson of Empower Martial Arts works with the boys and girls at the Bordeaux Public Library in a demonstration and presentation of Tae Kwon Do and Martial Arts Tricking. For more information, contact empowermartialarts@gmail.com or (913)-754-6570 for more information.

The many benefits of family exercise!

Making movement fun is one way that parents can help keep children fit.  When movement is fun, children will choose movement over sedentary activities and develop a lifelong preference for regular physical activity.  Movement throughout the lifetime will help control weight, reduce health risks, and improve mood.  Physicians suggest 30 minutes of activity three times per week, and the key to making this happen is planning.   You can turn off the television three evenings a week, mark it on the calendar, and make exercise a habit.  Weekends offer opportunities for longer outings.  Here are just a few suggestions to make movement fun for everyone in the family:

• Discover fun songs such as “I Like to Move It” from Madagascar 2 and dance together; dance as you do housework or yard work to make those activities more fun.
• Do an experiment with fast and slow tempos:  Does listening to a fast song propel you around the block in a shorter time than a slow-paced song?  (Research says that it will).  Use a timer to find out for yourselves.
• A weekend hike can be fun, but a treasure hunt is even more exciting.  Letterboxing is a treasure hunt hike without a GPS device.  The website www.letterboxing.org explains this unique combination of artistry and navigational skills that makes hiking fun for the whole family.
• Make exercise seasonal: Gardening is a way to get a great workout in the spring; everyone can help dig, hoe, plant, and weed a vegetable garden.  Summer can involve car washes and fall is raking leaves.  In the winter, shoveling snow and snowball fights are invigorating.
• When weather permits, play outside:  Without a lot of planning or money, you can play lots of sports in the backyard:  soccer, catch, Frisbee, tag or football will keep you smiling and moving.
• Video sports are available regardless of the weather:  Kids and adults alike can get a great workout with the assistance of Wii Fit or the standard Wii package.  The added component of competition will keep some kids moving until they drop!
• Reduce your car use:  If you live within a mile of your child’s school, you can walk or ride bikes to school to get a daily dose of activity.  This takes planning and getting up earlier but the rewards are wonderful; walking is a great way to spend time talking.
• A simple walk after dinner will help maintain blood sugar in the normal range and provide a time for contemplation and connection.  Notice the beautiful surroundings and express gratitude for your blessings.

Remember that children will do what you do.  If you want children to be active, move with them.  Make sure your children know that you value regular physical exercise for yourself as well as for them.

Perseverance

Perseverance means "never give up!"

Set S.M.A.R.T. goals and don't stop until you have achieved them.



 

You can see more video's at www.empowermartialarts.org



EMA’s 5 Tips to preventing Cyber Bullying

In an age where technology is used every day in almost every area of your life, you know that there are many precautions you must take before posting information online, starting up the oven, calling a 1-800#, and downloading new software. But many people overlook how easy it is to bully others using technology.

Cyber Bullying is when a person (or group of people) bully, harass, and bring others down through various forms of technology. The most popular and easiest ways to cyber bully come through social media (facebook, twitter), texting, and even phone calls and voicemails. Children AND adults, will use these forms of technology to spread lies, pictures, offensive language, and videos to torment other people.

Here are 5 tips on preventing Cyber Bullying

1)            Tell someone. Tell your parents, your principle at school, and in very serious conditions call the local authorities.

2)            Save the information that was sent to you via text, e-mail, or social media to use as evidence. This can be helpful in displaying the time and date of when the attacks are being made.

3)            Educate. Part of our job at Empower Martial Arts as instructors and educators is to give all students the highest chance for success. For children, take this information and review what cyber bullying looks like so you will know when to report it. Set yourself up for SUCCESS!

4)            Block the person. There are many different softwares and settings that allow you to block people, and phone numbers from sending you texts and commenting on your online information.

5)            Empower others. Practice being a leader by helping the many children who are affected by cyber bullying. In doing so, you will gain confidence, friends, and be one step closer to becoming a true Black Belt!

For more information contact empowermartialarts@gmail.com or (913)-754-6570.

 

Sexual Assault and Cyber-Bullying are Life Threatening

"We're talking about, other than murdering someone, the highest degree of a crime you could possibly do, which is to violate them in the worst of ways ... and then to effectively rub her face in it afterwards," Robert Allard, the attorney representing the girl's mother, father and step-mother, told the Associated Press on Friday.

Tragically a 15 year old California girl took her life after being sexually assaulted and cyber-bullied through texts and the internet. You can read the full story at http://usnews.nbcnews.com/_news/2013/04/14/17747411-california-case-another-three-part-tragedy-of-rape-cyber-bullying-and-suicide?lite

For more information on preventing Cyber-bullying and Sexual Assault look for our next blog post on the 5 ways to prevent Cyber-Bullying.

empowermartialarts@gmail.com 
(913)-754-6570



Violence

Life-Skill for April Integrity

Integrity is simple. Choose right over wrong, make good choices, and stay true to yourself and family. Integrity defined is “adherence to moral and ethical principles; soundness of moral character; honesty.”

There is no doubt that this Life Skill needs to be both an ongoing dialog and intentionally practiced to maintain your morals and ethics. At EMA we practice the phrase “choosing right over wrong” ALWAYS! Not some times, not when you want to, but choosing to do what you know is right even when no one is watching.

Integrity is hardly ever rewarded. It’s often overlooked, and is easy to skip out on because very few will notice. We challenge you to write down 3 times you showed integrity this week and send it to us. Taking pride in the small personal victories is what sets you apart from the rest and will strengthen your character.

Give integrity a try and share your experiences with us at empowermartialarts@gmail.com or (913)-754-6570.

 

 

You Get One Chance

Every day you go through a number of different routines such as eating breakfast, driving your car, showering (I hope), and many others. You also spend time on a regular basis preparing for things that may never happen, for example; training in CPR, paying for special insurance, practicing self-defense, and even learning advanced trigonometry.

But when it boils down to a topic such as self-defense, you get ONE CHANCE: one chance to defend yourself, one chance to defend someone else, and one chance to possibly save your life. There are many ways to practice self-defense physically, mentally, and verbally. But it all comes down to muscle memory when your adrenaline is pumping, your fine motor skills are sunk, tunnel vision kicks in, and you have no time for anything except action.

At Empower Martial Arts we believe that less is more when it comes to self-defense. Yes, it’s exciting to learn a new self-defense technique that involves many steps and can disable an opponent with minimal effort, but will you be able to remember everything in a time of crisis? We believe in self-defense that is simple, proven effective, can be used on much larger opponents, and will hold up in court in case of a serious incident.

Take your training seriously, take your health and fitness seriously, and strive towards excellence and a life with no regrets. For questions or more information contact: tj_holgerson@hotmail.com or (913)-754-6570.

 

Happy Easter from Empower Martial Arts

Happy Easter from Empower Martial Arts!

EMA wants to take a moment and wish everyone a happy and safe Easter this year. May it be filled with joy, family, friends, and even a few Easter eggs! But never forget the true reason for this holiday and celebrate Jesus’ victory over death and celebrate his resurrection!

Blessings! (913)-754-6570, tj_holgerson@hotmail.com.

Butterfly Twist Variations

Kicking on Purpose

Every day we walk through life completing tasks, eating food, reading the news, and maybe even working out. But all of these daily obligations have no meaning if you’re not doing them on purpose. What do you mean? Do you eat with the purpose of losing weight, or to satisfy taste buds? Do you workout to be social, or do you do workout to build muscle?

At EMA we not only train with a purpose but teach with a purpose as well.

When practicing kicking techniques, you are not just kicking the air hoping that someday it will save your life from an attacker.  Rather, you are kicking to understand body awareness and to strengthen the muscles and joints that will help you move and feel better. We also practice kicking techniques with the purpose of releasing stress, improving balance, coordination, increasing flexibility, and jump-starting the cardiovascular system to burn fat and increase the flow of blood and oxygen.

Although there are many benefits to gain from martial arts and Tae Kwon Do, it all starts with PRACTICING ON PURPOSE. Plain and simple you must practice on purpose to improve your kicks, eating habits, fitness, and wellbeing.

Take the next step on purpose today and call (913)-754-6570 to learn how you can acquire the many benefits Empower Martial Arts has to offer!

 

The Life Skill and Character Development trait for March is Loyalty

2013 is off to a great start and we are already in March with many great things ahead. This month we will be discussing loyalty. Loyalty is defined as,  “a strong feeling of support or alliance”. What are your reasons and motives for staying loyal?

Many people are loyal to certain insurance companies, churches, sports teams, mentors, and friends because they share a common value, or because they’re just cheaper. Loyalty can be rewarded, but loyalty normally comes from within. Most loyal people also know that there is ALWAYS something greater, but they aren’t very interested in looking. This is because loyalty makes us happy! Why else would you root for your favorite team? But loyalty isn’t forever, the world changes, and holding onto certain labels becomes impossible.

At Empower Martial Arts we are loyal to many different things, but our main loyalties lie in the morals and standards we have set for our instructors, volunteers, staff, and students. We believe that our core values described in our purpose statement should be upheld at all times. We want to see our vision for helping the community and equipping catalysts for change through dedication, commitment, and LOYALTY to empowering the lives of those around us!

For more information on how to get involved with EMA call (913)-754-6570 today! Or e-mail tj_holgerson@hotmail.com. 

 

Overcoming Overeating

Empower Martial Arts wants you to stay healthy, fit, active, and reach your goals one personal victory at a time! Here are some great eating tips by www.webmd.com .

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, ect.., many of us unlearn this beautifully balanced way of eating and begin to overeat.

Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living, says Linda Bacon, PhD, nutrition professor at the City College of San Francisco.

Much has been written on the "eating when you're hungry" side of this equation. But how do you learn to stop when you're comfortable if you've lost touch with this over the years?

Overcoming Overeating

Experts say there are things you can do to make yourself more likely to stop eating when you are comfortable. They include:

Eat slowly: This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat. Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.

Be aware: "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer," advises Bacon. When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.

Make the first bites count: Bacon believes the maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.

Keep up appearances: Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the potion is adequate," says Gold. "It takes some time, but the smaller plate, the smaller portion."

Choose satisfying foods: Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.

For more information or questions contact EMA at (913)-754-6570 or tj_holgerson@hotmail.com.



 

Life Skill of the month is Courtesy

Courtesy is more than just a word or an action. It is a choice. Every day you have the chance to show and demonstrate courtesy. During class we simply refer to courtesy as treating people right, or doing unto others as you would have them do unto you (golden rule).

Courtesy comes in many different forms and is rarely ever praised or rewarded. It’s the conscious effort of putting others before you and over time develops good habits that dictate your strength in character. You should never seek tangible rewards for showing courtesy to friends and strangers, because demonstrating courtesy with the wrong motives shows fear of not being recognized and low self-esteem.

On behalf of Empower Martial Arts and its instructors, I would like to challenge you to not just wait around for opportunities to arise, but to seek out more situations where you could show courtesy and maybe even step out of your comfort zone.

Showing courtesy leads to higher self-esteem, higher self-esteem leads to confidence, and confidence leads to leadership and empowering the lives of those around you. Don’t waste any opportunity to grow and help others. For more information call (913)-754-6570 or e-mail tj_holgerson@hotmail.com.

Martial Arts Maximum!

Mr. Holgerson is hosting a martial arts tricking small group at Manna Church! We will be meeting this Monday February, 11th at Omega Gymnastics located at 4145 Ferncreek Dr, Fayetteville, NC 28314, right near Ramsey St. and All American expy from 7:30pm to 8:30pm. Bring your friends, some comfortable clothes, and get ready for a great evening!

Health Benefits of Martial Arts

You may have heard once or twice before about how Tae Kwon Do and Martial Arts build strong character development traits and life skills such as Integrity, respect, perseverance, honor, confidence, etc…, but sometimes the health benefits are slightly overlooked.

In conjunction with the physical exercises of Tae Kwon Do such as kicking, punching, footwork, stances, and blocks, come numerous benefits for your health and body. Done consistently, the movements and exercises associated with each class help relieve stress and anxiety by releasing the endorphins and toxins trapped inside your body. When these are released, it allows your body to think more clearly and to create a better flow of oxygen and blood to your brain and muscles. Many times during class the instructor will remind you to breathe correctly and to not hold your breath. This may seem like common sense, but when your body is tired and fatigued your mind becomes fatigued as well.

Some adults choose not to participate in martial arts due to a number of reasons, one being the fear of injuring themselves. In each class at Empower Martial Arts we start with the proper warm up and dynamic stretches for the activities and movements that will be done during the main portion of the class. This insures that your muscles and tendons are ready to be worked, strengthened, and toned to avoid possible injury or reinjure. The end of each class time is also spent on static stretching and tactical breathing to relax the muscles and improve flexibility. We also strongly encourage stretching throughout the day and drinking water to avoid possible cramps or tightness.

If you’re looking to feel better, move better, breathe better, and even lose some weight while getting in shape, contact (913)-754-6570 or e-mail tj_holgerson@hotmail.com for more information!

 

What does it mean to be a Martial Artist?

I wish there was a simple answer to this question that would sum it up so well that there would never be any controversy. Unfortunately the term “martial arts” is taken many different ways and is interpreted differently by all cultures with martial art styles.

EMA views a martial artist as someone who is confident, disciplined, shows self-control, and is greatly respected by others. It’s doing the right thing even when nobody is looking (integrity). It’s stepping out of your comfort zone and overcoming obstacles that cause you to grow physically, and mentally. It’s helping others repeatedly without asking anything in return. It's taking care of your body. It’s being a peace warrior. It’s knowing how to defend yourself and avoiding fights all together. It’s not easy, it’s not always fun, it’s not always painless. If it was, everyone would achieve the rank of black belt.

At EMA we do not practice meditation, but I do believe in taking time to rest, quiet yourself, stretch, and BREATH! Doing this is essential to relieving stress, calming anger, and creating a clear conscience to be able to think clearly at all times.

We strongly encourage questions throughout classes to clarify the small details that will help all students learn not only the physical skills but the art as well.

A martial artist should strive to acquire all of these traits to better himself/herself as well as those around him. For more questions contact TJ Holgerson at (913)-754-6570 or tj_holgerson@hotmail.com.

 

The big topic of SAFETY

As our great nation begins another year, many changes are still to come. Not even 10 full days into 2013 and there has been another school shooting. This incident took place this morning 9:00am, at a High School in California's southern San Joaquin Valley. The full story can be found at http://usnews.nbcnews.com/_news/2013/01/10/16449709-two-reported-shot-at-california-high-school?lite.

Empower Martial Arts is putting together a safety check to insure all measures are taken to protect the students and their families. These checks are put in place to eliminate any chance of possible child abuse, sexual abuse, dangerous situations outside of class, dangerous situations that could occur inside of class, and many other safety threatening areas.

EMA wants every student and family to feel safe and confident in the instructors during every class! For more information contact Mr. Holgerson at tj_holgerson@hotmail.com.

Creating S.M.A.R.T. Goals

This is a great article from topachievement.com on SMART Goals

Creating S.M.A.R.T. Goals

Specific

Measurable

Attainable

Realistic

Timely

Specific: A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six “W” questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, “Get in shape.” But a specific goal would say, “Join a health club and workout 3 days a week.”

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Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set.
When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as……
How much? How many?
How will I know when it is accomplished?

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Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

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Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.
A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.

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Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
T can also stand for Tangible – A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing.
When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.

Healthy Eating Tips For Kids From A Kid

Happy New Year From Empower Martial Arts!

What an exciting time to celebrate the triumphs of 2012 and welcome in a new year of possibilities. EMA is ready to take on 2013 with force, optimism, and faith that God will continue to provide.

Jumping into a new year is a great time for goal setting, not resolutions necessarily, as those are merely a blind hope for success. Take the time today to write out SMART goals (Specific, Motivating, Achievable, Relevant, Trackable). Be sure to include short term goals, long term goals, academic goals, physical goals, and relational goals as well. Map out a game plan to give yourself every possible chance to succeed.

Looking back at the natural disasters, shootings, hate crimes, and losses so many have experienced in the last year, EMA is working on reaching out to the community and setting a good example for our future generations. Many prayers are continually lifted this holiday season to the families of Newtown, Connecticut who are spending these holidays for the first time without loved ones and dear friends.

In the midst of the sadness, happiness, triumphs, struggles, and whatever else life throws at you this year, always rejoice in what you have and don’t take anything for granted.