TRY

     As I was driving to the studio this week, I left my house in such a huff. I wanted to be a little earlier to refresh myself on the work that needed to be done for the week. Mr. C left the studio in my hands for a few weeks so he can recuperate from his knee surgery. I had a lot on my plate, and wanted to make sure classes started off without a hitch. I was under a lot of pressure at home, work, and school; my final essay is due for my English class and I had two days to finish it. 

Before I was ready to leave the house my dog did a number on the kitchen trash and I was terribly upset that I had to clean it up. The broom was missing, the dust buster was dead, and I was late for work. Kids left my kitchen a mess again which I had just cleaned up that morning. My laundry that was in the washer somehow made it all into the dryer (which I dislike very much, I prefer to air dry some things). My tee shirt that I adore is now toddler sized. I yelled at my kids, they became upset. “I was just trying to help”. Sure, I didn't buy it. The curriculum I was working for the week failed to upload to the studios iPad. It was Stripe Week – can I handle this? All these little small things collided once I actually got in the car. I was annoyed, a little angry. No, I was a lot angry.

Going to work for the first day as the Head Instructor was a big deal and I was blowing it.

I am fuming by now, the 2:30 train decided to make an early appearance. I am out of gas, the car is filthy inside and out. Every little thing is starting to stress me out! I really needed to cool off – what kind of attitude is this?

I decide to turn on the radio to block out the stress. Started to hum a tune that I had heard before. I knew it was from P!nk, but I could not remember the name of the song, but it was catchy. The lyrics went as follows:

"Where there is desire

There is gonna be a flame

Where there is a flame

Someone's bound to get burned

But just because it burns

Doesn't mean you're gonna die

You've gotta get up and try, and try, and try

Gotta get up and try, and try, and try

                                 You gotta get up and try, and try, and try"

Ok, I get it.

After hearing the chorus in my head the entire ride to work, I pull up to find a snow-covered sidewalk. Ok here it goes again, I am reciting this repeatedly now. Shovel. Salt. I really want this night of classes to go well.

"Where there is desire

There is gonna be a flame

Where there is a flame

Someone's bound to get burned

But just because it burns

Doesn't mean you're gonna die

You've gotta get up and try, and try, and try

Gotta get up and try, and try, and try

                                 You gotta get up and try, and try, and try"

Alright. Lets get this week rolling. Wait.

iPad is dead. Charge. Trash leaked all over the entryway. Clean it up. Studio is smoking hot. Hmmm… Mr. O will need to work on that one – that's righ: delegate. Office key broke, I have a spare.  Here we go, deep breaths, this night needs to go well, its my first one for weeks to come.

"Where there is desire

There is gonna be a flame

Where there is a flame

Someone's bound to get burned

But just because it burns

Doesn't mean you're gonna die

You've gotta get up and try, and try, and try

Gotta get up and try, and try, and try

                                 You gotta get up and try, and try, and try"

ASAH Sharks are piling in and they are in rare form. I think back to how Mr. C. handles this class, and I do everything I can to keep it under control. They crack me up. Tried a new technique to get their attention. It WORKS! Woah.

Ninjas are hysterical, I tried very hard to keep them focused. It is Monday, after all.

                                                                        

"Where there is desire

There is gonna be a flame

Where there is a flame

Someone's bound to get burned

But just because it burns

Doesn't mean you're gonna die

You've gotta get up and try, and try, and try

Gotta get up and try, and try, and try

                                 You gotta get up and try, and try, and try"

I can do this.

At the end of the night I realized how incredibly silly I was for blowing the entire process of getting to work out of proportion. Sometimes all you have to do is get through the job at hand and try your best to make it work. Work with what you have. Maybe try something new; if isn’t working, try something else. Try to breathe. Try to rely on the talent surrounding you to help you out when you need it. Try going to work, school, home with a clear head. Try not to let the little things get you down. Because they are very little; who needs a clean car or a perfectly fitted tee shirt? Is that really important? What was important was my attitude. If you have a great attitude and you truly are focused the job will get done. Sure, little things might happen along the way, but did you try your best? Everybody you meet, work with or come in contact with has no idea your dog ate the trash. Do they care? No, they care about the smile or the high-five you give. They way you say I’m AWESOME – how are you, thank you for asking! Turn the dog ate my trash into a lesson of the week, the Ninjas cracked up at that one. They said “Miss Anne, maybe she was just hungry?” I felt better about it too.

And when I drove home that night, happy that the studio didn't implode, explode, nobody complained or was hurt and the classes went well, this song came on the radio again:

"Where there is desire

There is gonna be a flame

Where there is a flame

Someone's bound to get burned

But just because it burns

Doesn't mean you're gonna die

You've gotta get up and try, and try, and try

Gotta get up and try, and try, and try

                                 You gotta get up and try, and try, and try"

As I sat down I was talking to Mr. C, he asked how classes went for my first night. I replied AWESOME. I thought about how incredibly strong he is, I am sure these things happen to him also. He is going to have a tough road of recuperating ahead of him. But does he ever lay down and give up? Never. He is trying right now to walk. Trying to work through the pain. Trying to convince me he will be back in three days.  I know classes will be different without him there, but I am going to try my best to keep going. Never give up, never give in. ~ Miss Anne

Exercise Habits

Seven Ways to Get the Most Out of Your Workouts

It’s that time again—new year, new goals. But do you find that you set the same “new goal” every year? Why do you start of strong on your way to your fitness goals, but by May stop seeing results? Even though you are working out, it could be the way you’re working out that limits the progress you see. Try the tips below to get the most out of your fitness routine this year.

1.     Choose workouts that use natural motions like walking, running, jumping, balancing, crawling, climbing, swimming, lifting, carrying, throwing, and catching. These movements usually work the whole body and also help you work on coordination. Not only that, but these are all movements you might use in your everyday life. Practicing them in your daily workout means less chance of injury when you have to lift a heavy couch, crawl under the table to retrieve a lost toy, or even play catch with your kids.

2.     Use short periods of intense exercise, rather than long periods of moderate exercise. Intense, plyometric exercises burn more calories than longer sustained workouts. Plus, I’m sure you could use a little more time in your day. You’ll see better results with 30 minutes of nonstop exercise than an hour of moderate exercise, and you’ll add an extra 30 minutes to your day!

3.     Minimize breaks and down time. We’ve all seen those people at the gym who seem like they are there to socialize instead of to work out. It’s not enough to go to the gym. You could stand around and talk in your backyard. When you workout, whether at the gym or at home, do so with a plan and a time frame. You only have so many minutes in the day to workout, you want to get the most out of each and every minute.

4.     Incorporate strength training. Many people think that cardio is the most important and most effective exercise. While cardio is important, you need a blend of cardio and strength training to get the best results. Straining gets your heart rate up, burns calories, and develops lean muscle mass. Building muscle means they are able to work all day, burning more calories even when you aren’t working out.

5.     Drink water. It’s important to stay hydrated throughout your day, especially when you’re working out. Avoid sports drinks that are full of sugar and empty calories. If you miss the boost that those drinks give you during your workout, try eating a healthy snack or small breakfast about 45 minutes before you work out.

6.     Incorporate a variety of exercises. If you’ve been jogging several times a week for years, running a few miles might be really easy for you, but then you pick up your toddler and pull a back muscle. You might lift weights at the gym every day, but can’t keep up with your dog when you take him out for a walk. Our bodies become accustomed to the movements we do all the time, so doing the same exercises every day becomes less effective over time. By mixing it up you force your body to work harder and therefore burn more calories. Not only that, it will keep things interesting so you don’t get bored with your workout.

7.     Workout with a partner. Not many people can motivate themselves to work their hardest each and every time. Working out with a friend will hold you accountable—you’ll have to show up at the gym when you say you’ll be there—and also makes you work harder, sometimes without realizing it. Who doesn’t love a healthy sense of competition?

8.     Contributed by Solomon Brenner head instructor for Action Karate and Zen fitness. Question please call 1-888-99-SHARK

Preparation

Everyone knows that your diet and exercise habits are what determine your physical fitness. If you want to lose weight by just exercising without changing an unhealthy diet, you’re probably not going to seem maximum results. Getting in shape is about 20 percent exercise and 80 percent nutrition.

Many people find it difficult to eat healthy because of a busy schedule. They don’t have time to prepare fresh foods for every meal or they find themselves stopping at a lot of fast food restaurants between obligations.  Yes, it’s difficult, but that doesn’t mean it’s impossible. They key to success for any nutrition plan is preparation. Below are some tips to help you prepare yourself for your new healthy lifestyle.

1. Pick a day in the week when you can have a lot of fresh ingredients prepared to use throughout the week (boil eggs, cook quinoa, chop vegetables, etc). Keep them in clear containers on the middles shelf of your fridge: you want the healthiest foods to be at eye level when you open your fridge, because those are the things you will reach for most often. This will help you avoid those convenient processed foods.

2. Use a slow cooker that you can leave on during the day so you have a hot meal ready for you when you get home.

3. When you do have time to cook, make more than you need and freeze half of it, that way you’ll have frozen meals ready to reheat whenever you need them.

4. Make a big salad on Sunday night and use it for lunches throughout the week so that you aren’t tempted by unhealthy takeout food at work. Add different proteins, nuts or fruit each day to add some variety. Avoid creamy dressings and opt instead for easy options like lemon juice, olive oil, and vinegar.

5. Keep healthy snacks like nuts or fruit with you at work, so that when hunger strikes you’re not stuck with the unhealthy options the vending machine has to offer.

6. If you eat out a lot, plan ahead before you go. Check out the menu and decide ahead of time what you’re going to get so you can choose the healthiest options or know what modifications you need to ask for to a menu item to make it a healthy option. If it’s a large portion, ask for a to-go container when the food comes out, so that you can eat half and use the other half for another meal the next day.

7. Know which “fast food” restaurants around your work, home, and children’s school have healthy options like salads (just be mindful of dressing choice), clear (not creamy) soups, or grilled chicken. While some of these options will still be pretty high in sodium, it’s better than the alternative of a Big Mac with fries.

1.     Contributed by Solomon Brenner head instructor for Action Karate and Zen Fitness 1-888-99-SHARK

ARE YOU CREATING A QUITTER?

Summer vacation is finally here, and now that school is done your child might also be ready to put an end to his other commitments. Whether it’s the baseball team, summer camp, or karate class, it is inevitable that at some point your child is going to want to quit. So how do you handle it?

First, realize that this is a great opportunity to talk to your child about perseverance, which s a life skill that is absolutely vital to his success. You can talk about perseverance until you’re blue in the face, but until the time comes when your child actually wants to quit it’s difficult to put it into practice.

There are a couple instances in which it is okay to let your child quit. First, if it is an unsafe environment. If during any activity, there are clearly unsafe conditions you must remove your child from that environment.  No activity is worth the chance of a serious injury.  The second is if the activity has no value.  Families are just too busy nowadays to participate in any activity that is not going to increase their child’s chances for success.  Any activity your child participates in should help him to become more confident, more disciplined, and more focused.

Most the time, however, quitting should not be an option. What if your child says he is bored?  Boredom is often a sign that your child just needs to be challenged differently. If your child says he’s bored, talk to the coach, counselor, or instructor about what you can do to re-motivate him so he can continue to grow.

He might say it’s too hard, but the only way to experience growth is to step outside of your comfort zone.  In any kind of development, it has to be hard before it is easy.  Working through that discomfort or difficulty is what is going to give your child the confidence to overcome other obstacles in the future.  

Another reason kids want to quit is that they are involved in too many activities. One of the most important lessons we can teach is time management and how to prioritize commitments.  If your child committed to something, now is a great time to teach those lessons.  Once the commitment is fulfilled, talk as a family about which activities you all think are most important to continue. Remember to give more weight to those activities that have more value.

Many times a child will want to quit when starting a new grade or school.  We know one of the best ways to develop confidence is through past experience.  In times of transition, whether it’s starting a new school or a new grade, it’s important that children have something consistent that they know they’re good at.  Even with an increased workload, they should have a positive, structured after-school activity that will help to develop focus and good work habits.

You might feel bad about forcing your child to stick with it, but why? It’s good for him, isn’t it? You force him to brush his teeth, take baths, eat his vegetables, turn off the TV and do his homework, right? This should be no different. As a parent it is your responsibility to look out for your child’s best interest even when they don’t like what that means in the short term.

Contributed by Solomon Brenner master instructor Action Karate and Author of Black Belt Parenting: The Art of Raising Your Child for Success

GET IT DONE

Let’s say an old friend called you up today and said, “I have a couple extra tickets for a group trip to the Bahamas. My boss is flying us down on his private jet, we’re staying at his villa right on the beach, you can bring a friend and it won’t cost you a dime.” Right now you’re thinking, Okay, let’s go! But then your friend says, “We leave tomorrow morning at 8am.”  Your brain immediately starts thinking about all the things you’d have to do before you can leave and you ask the friend if you can call him back and let him know.

​You wonder how you’ll possibly get it all done in time. Right away you start making a list of all the things you have to do, then you rank them in order of priority. You delegate some of the responsibilities to others, and plan out how and when you can get the rest done. You call your friend back and say, “You know what, my schedule just cleared up for tomorrow. See you on the tarmac!”

​If this scenario were true, you would probably accomplish more in one day than you usually do all week. So why don’t you go to the Bahamas tomorrow—every day? List all the things you have to do in the next three days and act as if you only have one day to get it all done. This will force you to think, plan and delegate before you start working.

​People often complain about a lack of time, but what they are really lacking is direction. By changing general goals or “to-dos” into specific self-direction, you can accomplish so much more than you usually do, allowing you to go to the Bahamas—or anywhere else you want to go—in the tomorrows of your life.

​Procrastination is a habit, but it only takes three weeks to create a new habit, one that involves getting the most out of every day. By immediately taking care of the things you have to do, you will have much more time to do the things you want to do. Time can be an ally or an enemy—it all depends on your determination to use it fully.

​I find that writing things down—goals, to-do lists, reminders—keeps me organized and makes it possible to achieve more. Be as specific as possible in your goals and set a timeline for yourself. No one else is going to hold you accountable—you have to be your own referee, coach and cheerleader. That means admitting when something didn’t work, figuring out how to do it better next time, and giving yourself a pat on the back each time you make progress, rather than punishing yourself when you don’t do something you needed to.

​This kind of self-discipline takes a lot of practice, and for that reason it’s something you should try to teach your kids at a young age. For kids, pretty much everything they do is based on someone else holding them accountable. They do their homework because if they don’t, their teacher will discipline them. They do their chores because if they don’t, their parents will discipline them.

When they grow up, however, there won’t always be someone there to hold them accountable. That’s why it’s important for you to set the example that doing things you don’t necessarily want to do has its benefits. If you live every day to be as productive as possible, you’ll have plenty of opportunity to sit on a beach—and do nothing.

Contributed by Author of Black Belt Parenting and Action Karate Master instructor Solomon Brenner

THERE AIN'T NO FREE LUNCH

Many years ago a wise old king called the most intelligent men in his kingdom together and gave them an assignment. He wanted them to compile the wisdom of the ages and put it in book form to leave it for posterity.

The wise men worked for a long period of time, then finally returned with twelve volumes they proclaimed held the wisdom of the ages. The king looked at the twelve volumes and, concerned that no one would want to read such a lengthy collection, asked the wise men to condense it. The wise men again went off and worked for a long time to condense it, finally returning with one volume. The king, however, knew that it was still too long, so he told them to further condense their work.

The wise men reduced the volume to a chapter, and then to a page, then to a paragraph, and finally to a sentence. When the king saw the sentence, he was absolutely thrilled and said, “Gentlemen, this is truly the wisdom of the ages, and as soon as all men everywhere learn this truth, then most of our problems will be solved.” The sentence simply said, “There is no free lunch.”

Many times the reason we become disappointed or discouraged when trying to reach a goal is because we have unrealistic expectations. You can’t eat whatever you want and exercise only when you feel like it and expect to lose weight. You can’t skate by doing the bare minimum at work and expect a promotion. You have to work for everything that you want.

Hard work can sometimes seem like a dirty word, and there are those who avoid it like the plague, but when you get down to it good old hard work is usually the best answer for how to get from where you are now to where you want to be.

Some goals can seem dauntingly large. Breaking it down can help it seem more manageable. Create a schedule for yourself in which you work towards your goal a certain amount of time everyday. Take classes, attend seminars, read books. Do all that you can to prepare yourself for success and create the right mindset for what you want to achieve.

You as an adult know that no one is going to hand you things just because you want or ask for them, so why treat your children that way? It’s tough saying no sometimes, but you are the parent and have to think about the lessons you are teaching you kids when you give in to their demands.

You’ve probably been in this situation before: you’re in the store and your child is insisting that he must have a toy. Your instinct is to quiet your child immediately by whatever means, especially if he’s crossed over into tantrum mode.

Instead of handing over the goods, make your child work for the things he wants. For young children, create a system by which they can earn a special treat by doing chores or being extra nice to their siblings. If they are older, you can let them buy it themselves once they have earned the money through chores or a part-time job. This can teach them a great sense of responsibility. That way when they are out on their own they won’t expect the world handed to them—they’ll know there’s no free lunch.

Contributed by Solomon Brenner Author of Black Belt Parenting and Master Instructor for Action Karate