Previously in issues of the Academy E-News, we explored four of the eight principles of the true martial artist—perseverance, integrity, modesty and self-control. Last month we took a special look at gratitude. To start the new year this month, we’ll explore the other three: compassion, courtesy, and indomitable spirit

COMPASSION. The Dalai Lama said, “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” Compassion is when you identify with people who are suffering and when you have the desire to help. Being selfish, on the other hand, can lead to unhappiness. Have you read the story of Scrooge in "A Christmas Carol" by Charles Dickens? In it, Scrooge changes his life by turning away from heartlessness, becoming once again the generous, kind-hearted soul he was when he was younger. By doing so, he is able to change the outcome of his life for the better and avoid meeting a grim end. We should all try to possess this great quality in order to make our lives richer.

COURTESY. The word "courtesy" conjures up images of holding doors for people, of letting another person in front of you at the grocery counter who has only two items to your forty, of helping someone out. This includes good manners and polite behavior but it also goes far deeper than these simple actions. You may have already noticed that people who lack courtesy, or are in other words rude, are not the most popular of people. So why would anyone want to be like them? Unfortunately, even if we don’t mean to be rude, sometimes it may never occur to us to be courteous. Courtesy is a habit. Courtesy is expecting nothing in return. It is something done not for the rewards, but for the good of it. Stopping to help someone with a flat does not earn an hourly wage, only a heartfelt "thanks." We must act courteous every time an opportunity presents itself, and soon it will become a part of who we are. So the next time an elderly lady drops the contents of her grocery bag, don’t hold yourself back help her!
Being courteous to others is often easier than extending those same courtesies to one’s self. It’s a matter of do as I say not as I do. How many times have we told others to relax, take a break, enjoy yourself, have some fun — while driving ourselves to the point of exhaustion, committing to more than we can ever accomplish. It’s also knowing when not to push harder — even if asked. Courtesy to one’s self is a matter of treating you as you would have others treat themselves — getting enough sleep, taking breaks when needed, eating right and listening to what your body is saying. Courtesy is many things — favors, charity, politeness, respect, concern, even delivering a service — all done for free or with nothing expected, nor demanded in return. It’s respect at its finest.

INDOMITABLE SPIRIT- Yamato Damashii - This means having a great attitude toward life, which cannot be held back. The qualities of moral fortitude, courage, sincerity, devotion and unswerving success oriented attitude form the concept of Yamato Damashii - indomitable spirit. Ask yourself if you have this quality. Do you have to drag yourself from bed in the morning, force yourself to go to work or school, struggle with work assignments, schoolwork and homework, strain over your martial arts training, and finally drag yourself back to bed again? If you do, then you are sorely lacking in indomitable spirit, and you need a booster shot of energy. Every morning should be a great new morning to wake up to; every challenge should be faced with a smile on the face; and dullness should be banished from life forever. Attack life and eat it up like a fantastic meal you are starving for. For this, you have to change your attitude. If you force yourself to jump out of bed in the morning, the morning will welcome you with open arms.
So follow these principles and be a better martial artist and a better human being. It’s all up to you.

Positive Activities for Your Children


...........Do you do all that you can to expose your children to pastimes and activities that are positive? Do your children watch too much TV or play video games excessively? Encourage them instead to read books. Take them to the park, watch them practice martial arts or go for a hike together. Expose them to quality music early on; scientists say that this helps with their math skills. Make sure they are keeping up with their schoolwork and martial arts practice at home. Be involved in their lives. Remember, the time that you are sharing with them will never return.

It's that time when many of us dive in to the "NEW YEAR'S RESOLUTION" and frequently that includes eating better and losing weight. Through years of teaching, training and instructing students of all ages, personalities and body types, we’ve been able to create a “nutritional” formula and strategy that may be helpful in aiding you to achieve your fitness goals. Obviously we cannot tell you what to eat as every person is unique and has very specific nutritional requirements. Additionally you need to speak with your physician before making any changes to your eating habits. It’s very important that you take the appropriate measures to ensure that you eat a balanced and nutritionally balanced diet at all times.

That being said however, here's a strategy to help shed unwanted weight and fat. As you most likely know, being fit and trim has as much to do with what you eat as it does how often you work out. Exercising can make you stronger and help your cardiovascular, skeletal and respiratory systems, but it may not be enough to help you lose unwanted fat and inches. The following is a strategy and basic diet plan that may help you achieve the weight and body fat composition that will make you look as good as you feel!

First things first! Throw away or donate any foods in your house that contain excessive sugar, saturated fat or are generally unhealthy! Basically, all the unhealthy snack foods must go. This step is not optional! If you don’t take this step, you’re unlikely to take the next ones!

Step two: Have a meal, as described below and immediately go grocery shopping (on a full stomach). Purchase the foods that will help you cook or create the meals described in the diet plan. Choose foods that will contribute to a well balanced meal plan.

Step three: If you don't have one, get a scale that measures body fat content. Weigh yourself, measure your body fat content, and take your waist and thigh measurements. Write them down in a journal which you will keep next to your scale. Do this every morning, in the nude prior to your shower. Weighing yourself and taking your measurements daily will keep you focused on your goal, but remember the number associated with the pounds is less important than the number that idicates body fat content. Pounds may stay the same or even go up because muscle weighs more than fat, but a decrease in body fat is the true health goal. Muscle burns calories more efficiently than fat and makes you more energetic. Obviously we cannot expect daily changes in your measurements, but doing this ritual every day will keep you focused on your goal. This step is not optional and is critical to your success! Again, if you don’t take this step, you’re highly unlikely to do the next. There will be daily fluctuations, however, by the end of each week you should finish closer to your goal.

Here’s the Concept:
Morning 6am - 10am: Low fat, low sugar yogurt, one serving fresh fruit, hot beverage(Caffine FREE preferred) with no cream or sugar (artificial sweeteners are acceptable). If your schedule is too intense to sit down for a morning meal then consider a healthy high protein meal replacement made in your blender or pre-mixed. Above all NEVER MISS BREAKFAST!
To really jumpstart your body metabolism have breakfast AFTER a 15-20 min workout even if it's just a walk.
Schedule yourself for a mid-morning snack: about 2 hours after your morning meal and 2 hrs before lunch. Make it a simple high protein snack you can take with you; a small can of tuna, chicken, or salmon with 5-6 plain club crakers or saltines. The snack will keep you from being hungry and the protien will give you energy and keep your caloric furnace burning.
Lunch 12pm - 2pm: Roll-up “wrap” sandwich (turkey, chicken, beef, tuna, salmon are all fine), salt and pepper to taste and a hot beverage(Caffine FREE preferred) with no cream or sugar (artificial sweeteners are acceptable). Lettuce and tomato or a similar vegetable is fine.
Schedule yourself for a mid-afternoon snack: about 2 hours after your lunch meal and 2 hrs before dinner. Make it Low Fat Yogurt and a hot beverage or a serving of fresh fruit or even a small salad with low fat dressing will do. If you're on the go then another small can of tuna, chicken, or salmon with 5-6 plain club crakers or saltines will work well but consider variety to keep from losing interest instead of losing pounds.
Try to schedule your dinner AFTER your martial arts class, your body burns food as fuel most effectively after a workout and it's great to supplement your martial arts workout with a 15-20 minute walk on your off class days.
Dinner 5-7pm: One serving of green leafy salad with carrots and cucumbers and low fat dressing. One portion (the size of your palm) of Steak or Chicken, Fish or Similar (grilled with salt and pepper to taste), a green Vegetable (no butter) salt and pepper to taste.
After Dinner Snack 9pm - 11p m: If you’re hungry, yogurt, fruit or oatmeal with artificial sweetener.
Drink a glass of sparkling water (or tap water) with every meal and as much bottled water or hot beverages as you like all day. Avoid caffine especially afternoon, you'll sleep better and be more rested.
If at any point you feel weak, irritable or dizzy, add an additional portion of yogurt, fruit or protein.
Results are best when meals & snacks are eaten at the same times everyday and 2 hours apart. Eating earlier is better and try to have fish 1-2 times per week. Keep meals and snacks small and allow for a special meal to treat yourself once per week -- make it a lunch so you have time to burn the extra calories.
Expect to lose 2-3 pounds per week with this plan. If you lose more or less, adjust your intake to achieve these results.

If you have any pre-existing conditions or are on any type of medication, please check with your physician prior to following this meal plan. Remember to check with a Health Care Professional prior to beginning this or any meal plan.

“Inch by inch - It’s a Cinch” Follow this simple plan and you’ll make it - Guaranteed!

WOMEN'S SELF DEFENSE COURSE-
Every Tuesday ---- 7:30-8:30PM
Begins 16 Jan 07 thru 27 Feb 2007.

WHAT WILL YOU DO ?

• One rape or sexual assault occurs every two minutes.
• One violent crime occurs every five seconds in the U.S.
• One murder occurs every 34 minutes.

• 172 Women are physically and/or sexually assaulted every hour!
• In 2004-2005, there were an average annual 200,780 victims of rape, attempted rape or sexual assault.
• In the year 2000, 2.8 % of college women experienced rape in a six month U.S. Department of Justice study.
• 17% of rape or sexual assault victims were victimized by someone they knew!

Learn the skills to Resist, Escape, & Defend by helping you to increase your awareness, avoid dangerous situations and empower you with simple and effective personal protective skills.

LIMITED SPACE AVAILABLE -- SIGN UP TODAY !!

NEW FEATURE for the NEW YEAR.
American Black Belt Academy is pleased to announce that this Year......
we are wireless at the Academy.
So now you'll be able to use your personal wireless laptop or handheld wireless capable devices to surf the net at the academy.
So bring your laptop or Palm Pilot and log on while you watch your child's class, arrive early and work on a project or homework before class. WE ARE WIRELESS !!!

NEW FACES for the NEW YEAR...
American Black Belt Academy continues grow as Athen's Best Martial Arts School for 2006. To continue to give you outstanding martial arts training we will be training new assistant instructors and adding to our already skilled staff during the next year so look for some new faces at the Dojo helping out with your classes.

NEW PASSWORD for the NEW YEAR
Beginning 01 JAN 2007 there will be a new student webpage password.
January's student password is --- focus