Thursday, December 18, 2014

Wise Investment - Benefits of Spending Time with your Familly

Wise Investment



A Wise Investment: Benefits of Families Spending Time Together

The Family that Kicks together sticks together!

Spending time as a family is a wise investment. Children in families
that participate in activities together such as martial arts classes are
more likely to report having parents who show affection, and those with
involved parents tend to fare better in school and are less likely to
engage in risky behaviors.


  • Spending time in everyday family leisure activities is associated with greater emotional bonding within the family.
    A family’s “core” leisure activities (those that are typically
    everyday, low-cost, home-based activities such as playing board games,
    playing in the yard, gardening and watching television together) were
    related to the family’s cohesion (“the emotional bonding that family
    members have toward one another”). Both a family’s “core” activities and
    their “balance” activities (those that are novel experiences and
    require a greater investment of time, effort, planning and money--such
    as vacations, special events, and sports activities) were related to the
    family’s ability to adapt.

  • Children
    in families that participate in activities together are more likely to
    report seeing expressions of love and affection between their parents
    .

    Two dimensions of family involvement–family participation in activities
    at least once per week and—were associated with greater expression of
    love or affection between the parents, as reported by their children.

  • Parents
    of families in which both the parents and children attend martial arts
    classes are more likely to know their children’s social networks
    .
     
    They are more likely to know their children’s friends, those friends’
    parents, and their children’s teachers, than parents of families in
    which only the parents or only the children, or neither, participated in
    activities

  • Children’s academic success is associated with having mothers who frequently communicated with them. This entailed talking with the children, listening to them, and answering their questions.

  • Children whose fathers spend time with them doing activities tend to have better academic performance.
    Preteens whose fathers spent leisure time away from the home (picnics,
    movies, sports, etc.) with them, shared meals with them, helped with
    homework or reading, and engaged in other home activities with them
    earned better grades in school, on average, than peers whose fathers
    spent less time with them. Similarly, teens whose fathers engaged in
    activities in the home and outdoors, spent leisure time, and talked with
    them earned better grades, on average, than teens whose fathers spent
    less time with them.

  • Adolescents whose parents are involved in their lives tend to exhibit fewer behavioral problems.
    Parent involvement was assessed by how often the parent or parental
    figure asked about their children’s lives, encouraged their interests,
    gave good advice, and spent free time with them in school activities.

  • Youths who communicate, do activities and have close relationships with their parents are less likely to engage in violence.
    Family integration through bonds with a parent (in particular, with a
    mother who was living in the home) was associated with a decrease in the
    likelihood that an adolescent will commit an act of violence.
    (Parent-child bonds were measured by adolescents’ reports of feeling
    close to their parents, being involved in family activities, and
    communicating with their parents.) Youths in two parent families whose
    bond with their resident mothers was just one standard deviation higher
    than the mean level were 18 percent less likely to commit an act of
    violence than peers with average maternal bonds. Among youths living in
    single parent families, a bond with that parent that was one standard
    deviation above the mean was associated with a 17 percent decrease in
    violence, while a one-unit increase in bonding with a nonresident parent
    was associated with a 5 percent decrease in violent behavior.

  • Teens who frequently have dinner with their families are at a lower risk for substance abuse.
    Compared with teens who frequently had dinner five times or more per
    week with their families, those who had dinner with their families only
    two nights per week or less were twice as likely to be involved in
    substance abuse. They were 2.5 times as likely to smoke cigarettes, more
    than 1.5 times as likely to drink alcohol, and nearly three times as
    likely to try marijuana.

  • United Martial Arts Centers is a great place for families to connect in a very positive atmosphere. UMAC Offers a Family Free Program – After 2 family member join the rest of the family is FREE
FOR YOUR FREE PRIVATE INTRODUCTORY LESSON FOR THE WHOLE FAMILY

NO OBLIGATION OR STRINGS ATTACHED

CLICK HERE NOW


http://umacenter.perfectmind.com/SocialSite/Lounge/Records?page=1&type=0

Tuesday, December 16, 2014

6 Short Mindfulness Exercises

Here are 6 short Mindfulness exercises you can incorporate into your day

1. Two mindful bites.

Instead of attempting to do mindful eating all the time, try mindful eating for the first two bites of any meal or snack.

For the first two bites of any meal or snack you eat, pay attention to
the sensory experiences - the texture, taste, smell and appearance of
the food, and the sounds when you bite into your food.

Top of Form

Bottom of Form

You don't need to savor per se, you're just paying attention to your
sensory experience in an experiential rather than evaluative way.

2. What one breath feels like.

Instead of formal meditation, try paying attention to what one breath feels like.

Feel the sensations of one breath flowing into and out from your body.
Notice the sensations in your nostrils, your shoulders, your rib cage,
your belly etc.



3. Take a mindful moment to give your brain a break instead of checking your email.

Instead of checking my email in the 5 minutes between classes, I spend a
few seconds watching out my window. I usually watch the leaves
fluttering on the big trees across the street.

Use mindfulness to give your brain a break rather than filling up every
tiny space in your day by automatically reaching to check your email.

4. Air on exposed skin.

Pay attention to the feeling of air on your skin for 10-60 seconds.

This is best done when wearing short sleeves or with some skin exposed.

Why: You're practicing being in experiential processing mode (as opposed to evaluative "judging" mode, which is our default).

5. Scan your body.

Scan your body from top to toe for any sensations of discomfort or
tension. Attempt to soften to the sensations of discomfort. Next, scan
your body for any sensations of comfort or ease.

6. Do one action mindfully.

Pick an action you do at the same time everyday and plan to do that
action mindfully. For example, the moment you flick out your rolled up
tongue.



For more information on meditation or martial arts training please contact

Grand Master Edmund Ciarfella (40 years of meditation practice)

CLICK HERE NOW

Umac50@optonline.net

United Martial Arts Centers Lounge

Monday, December 15, 2014

5 Meditation Tips for Beginners

You've no doubt heard that meditation is good for you. However, for many
people descriptions of meditation aren't appealing, and it sounds like
just another thing you don't have time to do.

Here are five meditation tips for beginners that will help overcome the
problems of (1) lack of appeal, and (2) it seeming too daunting.

1. Start small with 3-5 minutes (or less).

Some great new data collected shows that most beginner meditators
started with 3-5 minutes. Even three minutes can feel like a darn long
time when you first start meditating, so you could even start smaller.
For example, paying attention to the sensations of taking 3 breaths.

You might be overthinking it.

2. Understand what meditation can do for you if you have issues with stress, anxiety, irritability, or overthinking.

Meditation is a great way to increase your resilience to stress. If you
have anxiety, it will help reduce your general tendency towards
physiological overarousal and calm your nervous system.

In our martial arts school the students who've found meditation the most
helpful have generally been people who are prone to rumination
(unwanted overthinking). This makes sense given that meditation is about
focusing your attention on something "experiential" (e.g., sensations
of breathing) and bringing your attention back to this focus when you
notice it has drifted to "evaluation" (e.g., "Am I breathing too fast?")
or to another topic (e.g., "I've got so much to do tomorrow.")

Meditation can help with irritability partly because it helps you learn
how to recognize you're having irritable thoughts before you've blurted
them out in ways that end up generating stress for you (e.g.. nitpicking
your partner in a way that causes a fight).

3.  Understand the principles of meditation.

Beginning meditators often think the goal of meditation is to get to the point that they can focus without becoming distracted.

A more useful goal is becoming aware of when your mind has drifted sooner.

Another useful goal for meditation beginners is being able to redirect
your attention back to your point of focus without criticizing yourself.

4. Do meditation your own way.

Since walking helps people concentrate and reduce distractibility, a
meditation that involves walking can be a great place to start.

Grand Master Edmund Ciarfella suggests a 10 minute walking meditation
involving 1 minute of paying attention to each of (1) the feeling of
your body walking, (2) the feeling of your breath, (3) the sensations of
air or wind on your skin, (4) what you can hear, and (5) what you can
see.

Follow this with 5 minutes of open awareness where you allow anything
you can observe/sense to rise up into your awareness. Don't go looking
for things to hear, see, feel etc. Just let whatever rises up into your
awareness to do that and be naturally replaced by something else
whenever that happens.

During the open awareness portion, if your attention drifts to past,
future or evaluative thoughts, briefly go back to one of the points of
focus to stabilize your attention.

You can adapt these instructions however you want. Make your practice
your own. You're in charge! For example, do a walking meditation in
which you focus on one of the above points of focus for 3 minutes and
then do 3 minutes of open awareness.

5. Reduce All-or-Nothing Thinking.

Realistically, there are only a small amount of people who will be
willing to meditate on a regular basis.  The good news is that martial
arts students are not among these people.  We are a unique group who
understands that self discipline is the key to success.  That being said
another approach is to do formal daily practice of meditation (such as
the walking meditation) for an initial period, and then start just
incorporating meditation into your day in informal ways.

Doing a sustained period of formal daily practice when you begin
meditation will (1) allow you to try different types of meditation, (2)
give you enough comfort and familiarity with meditation that you can
restart formal practice if you're going through a particular period of
stress or overthinking, and (3) develop the habit of meditation to come
up with your own ideas for informal meditation practices.

An interesting fact that beginner meditators who practiced for 11 days
were over 90% likely to continue to a 12th day. You can see the slope of
the line starts to get flatter around day 8. Sticking with meditation
practice at least this long is important. Doing a 21 or 30 day
meditation project is a great way to get started…it has now become a
habit!



For More information about meditation please contact

Grand Master Edmund Ciarfella (40 Years of Meditation Practice)

www.umacenters.com

umac50@optonline.net




United Martial Arts Centers Lounge

United Martial Arts Centers Weekly Updates 12-15-14

Good Morning Winner
Here are your weekly UMAC updates

1.  FOCUS - Review and Tip Testing
2.  HOLIDAY POT LUCK PARTY
- Friday 6-9pm all friends and family are invited to our end of the
year celebration.  Please bring a covered dish and your holiday spirit
3.  3 DAY CLEARANCE SALE - ALL IN Stock equipment and apparel 25-50% off.
4.  SUMMER CAMP SPECIAL - Only $199 per week Full Day
5.  24 HOUR LEADERSHIP CAMP SPECIAL FEB 6-7TH
- take your martial arts skills to the next level.  $199.00 Includes:
All instruction, Breaking Materials, T-shirt, Certificate, 1 meal.  THIS WEEK EXTRA SPECIAL ONLY $99 ($10 Deposit required)

Deepest Appreciation for a fun filled awesome year
Thank you
Grand Master Edmund Ciarfella
Master Teresa Ciarfella
Master Danielle Ciarfella
Master Jason Bender
and the UMAC Staff
43 West Street
Warwick, NY 10990
845-987-853




United Martial Arts Centers Lounge

Thursday, December 11, 2014

Weight Loss for Women Warwick NY

6 Tips on How to start your Martial Arts Training

 6 Tips on how to start your martial arts training

Thinking of taking up martial arts but ensure how to get started? Check out our tips to get you on your way


Doubters say that martial arts is a young mans game. They think that you
have to start young to be any good at it. American-born fighter John
Williams didn’t agree. Entering the ring at age 70, he became the oldest
martial arts fighter of all time, as well as the oldest fighter to win a
match. But you don’t have to step into the octagon to benefit from
joining a martial arts class; you might simply want to improve your
fitness or be able to defend yourself from attack.

While John Williams has proved that you can get involved at any age,
many people will still be hesitant. There is a certain reluctance many
adults experience when it comes to picking up new skills, including
sports. The general thinking is: “everybody will be younger than me, I
won’t be very good, and it’ll just be embarrassing.” Yep, we’ve all been
there. It is very easy to convince yourself that now isn’t a good time
to start, but it’ll never get any better. So, if you are considering
starting martial arts as an adult, here are five things you need to know
before setting foot in the ring.

1. Age Is Just A State Of Mind

It’s cliché but it’s true, age is nothing but a number. Success in martial arts
is primarily about your fitness and ability to learn, age need not come
in to it.  If you’re in good physical shape, with no major health
conditions, then why wouldn’t you be able to do it? The biggest problem
adults face when training is becoming bogged down in the idea of being
too old. You need to shed those doubts and believe in yourself, worry
about nothing but moving up a grade, only then can you reach your full
potential.

2.  Swallow Your Pride

Going into martial arts as an adult means you’ll likely have to train
with those much younger than you at some point. This can be something
that really puts people off, but when it comes to learning how to fight,
it’s important to remember that everybody started at the bottom, so
kicking a teenager around the room is fine. Everybody you train with
was, or is, at the same point you are. Before you go into training
lessons, accept that somewhere down the line, you’ll be beaten in a
sparring match by somebody younger than yourself, not because they are
younger or fitter than you, but because they have been training for
longer. If you can handle the thought, then you’ll receive the benefits
of learning in large groups with mixed ability martial arts students.
You might be embarrassed being beaten by a 15-year-old yes, but
embarrassment is temporary, these skills will last a lifetime and you
can just use it as motivation to kick his ass next time.

3. Find An Adult Class 

If you really can’t stand the idea of being in a class with kids, some
instructors do offer adult only courses in martial arts. You are still
going to get beaten in sparring matches, but if it makes it easier them
being around those the same age as you, then I would recommend this
option. However, it is important to remember that these groups will
likely be smaller and the ability range will be different, it might be a
tougher training session than a mixed age group, making it harder to
progress your skills.

4. Get A Personal Instructor

For those with the purchasing power, sessions with a personal instructor
are the best way to make major fitness gains. Some people use a
personal instructor to help them ‘catch up’ so that they can join a
martial arts class at a similar ability level, whilst others simply
prefer the privacy and personal attention offered by a one-on-one
trainer (not to mention less chance of being embarrassed.)

5. Stretching and Flexibility

No matter what your age, if you don’t protect your muscles through
stretching exercises, you’ll find yourself picking up injuries. Keeping a
rigorous flexibility routine is a key component of all martial arts,
and one that will help you break past your body’s current limits. As you
get older, your body also becomes worse at recovering from injury.
While I am not suggesting you throw the towel in after a twisted ankle,
just don’t be too rash when it comes to returning to your lessons, take
time to make sure your body heals itself completely.

6. Get the right nutrition in your body

Getting to the Dojang or Dojo and putting in a high-intensity workout
can be challenging. So when you set aside the time to hit the gym and
work yourself to exhaustion, don’t you want to make it count?

According to a new study published in the Journal of the American College of Nutrition,
what you eat before exercise can influence two vital hormones for
muscle growth and recovery—testosterone and cortisol—and determine
whether or not your workout pays off (1).

Researchers looked at the effects of supplementing with whey protein,
soy protein, or carbohydrate in resistance-trained men. For two weeks at
a time, the subjects ingested each of the fuel sources before
performing a heavy bout of weight lifting. After completing each of the
two-week protocols, the researchers compared the effects on testosterone
and cortisol levels.

Exercise naturally can lead to higher levels of testosterone. But when
compared to whey, soy protein supplementation resulted in significantly
decreased levels of testosterone production for 30 minutes immediately
following training. Soy protein even resulted in lower testosterone
levels than when subjects supplemented with carbohydrate. This blunting
of testosterone could lead to reduced gains in muscle and strength,
meaning your hard work at the gym is a waste.

Additionally, whey protein supplementation resulted in significantly
lower levels of cortisol for 30 minutes immediately following training.
Whey’s effects probably had to do with its action on inducing a better
insulin response. Although elevated cortisol levels following exercise
are normal, a quicker insulin response and a decrease in circulating
levels of cortisol can help lead to faster and more efficient recovery.

 Testosterone and Cortisol for Optimal Performance

What does higher testosterone and lower cortisol following resistance training mean? More muscle building and faster recovery!

As one of the main anabolic hormones, testosterone plays a major role in
both men and women in body composition. Research has shown that
declining levels of testosterone are correlated with an increase in Body
Mass Index (BMI) and fat mass (2). This is due to the role testosterone
plays in increasing muscle mass and strength, as well as boosting bone
density and strength.

Cortisol plays a wide range of roles in the body, but as a stress
hormone, being highly elevated for longer periods of time could be
damaging to health. In regards to exercise, cortisol naturally increases
after physical activity and researchers continue to try to determine
how much of a cortisol response can be considered neutral and not
damaging to the body (3).

Beyond Hormones: Why Whey Wins

Whey’s superior effect over soy when combined with resistance exercise
has a lot to do with amino acids. Even though both proteins are
considered “complete” proteins, meaning they contain all essential amino
acids, whey has a higher amount of branched chain amino acids (BCAAs).
These include leucine, isoleucine, and valine, which are considered the
most effective moderators of muscle growth and make whey an almost
undisputed choice for attaining gains in muscle size and strength (4).

Why spend the time and dedication going to the gym and putting in the
hard work if your protein source isn’t going to work just as hard for
you? Don’t choose a protein that may even work against gains and
recovery. Be sure to choose whey over soy.

United Martial Arts Centers Lounge

Monday, December 8, 2014

United Martial Arts Centers Weekly Updates and News 12-8-14

Here are your UMAC weekly updates and news

1. FOCUS:
Breaking - in Korean "Kukpa" breaking helps the student develop focus,
speed, power and confidence.  We will also be reviewing and tip testing
this week.
2. NINJA GAME NIGHT
- Friday 6-9pm.  Parents drop the kids off and get some shopping done
or just take the night off.  Your kids will have an awesome time.  Only
$20/child
3.  BELT IN THE BAG
- "If you haven't already done so, you MUST pick up a "Belt in a bag"!
The cost is only $5, and proceeds go to the Warwick Food Pantry.The
money will go toward buy...ing
a local family in need a holiday dinner and gifts. This bag has coupons
for free classes at UMAC, a free birthday party coupon for UMAC, as
well as coupons for Corbett's Cookie Bar Kitchen, Fetch Bar & Grill, Village Billiards, Fizzy Lifting Soda Pop Candy Shop, Hudson valley dance center of warwick, Style Counsel, and more! At this price, I suggest buying one for yourself, and one for a friend! You can pick them up at United Martial Arts Centers in Warwick, NY, or at one of the participating businesses mentioned above. Cheers!
"  Jennifer Marsh-Colby
4.  UMAC HOLIDAY POT LUCK PARTY - FRIDAY DECEMBER 19TH 6-9PM Please join the UMAC Family at our party please bring a covered dish thank you

Make it a Great week
Sincerely
Grand Master Edmund Ciarfella
and the UMAC Stafff
43 West Street
Warwick, NY 10990
845-987-1853
www.umacenters.com
 


United Martial Arts Centers Lounge

Tuesday, December 2, 2014

Perks to Exercising Daily



To view “The Perks of Exercising Every Day of Your Life” graphic, click the image to the left (or here).


Reaching retirement age should not mean retiring your running shoes,
yet it happens all too often. The thought of exercising may sound like
an uphill battle for many adults, but Isagenix products can help.


Plus, it could mean the difference between succumbing to reduced
mobility, reduced function, and chronic health problems, or reaching and
enjoying a healthy old age.


One in three adults worldwide are already considered physically
inactive, according to the World Health Organization. Less than 5
percent are getting the recommended 150 minutes of exercise weekly, and
42 percent are sitting for at least four hours per day (1).


As these adults get older, and particularly in countries where people
enjoy higher incomes per capita, their amount of physical inactivity
only increases. This physical inactivity accounts for more than 3
million deaths per year (2).


Scientists warn that being sedentary can result in poor health. Chief
among the consequences is a higher risk of insulin resistance that can
lead to metabolic syndrome, type 2 diabetes, and cardiovascular disease
(1-3).


Beyond Blood Sugar


“What we’re learning is that more important than controlling blood
sugar for protecting against insulin resistance is where that sugar is
going,” said cardiovascular health researcher Zhaoping Li, M.D., a
member of the Isagenix Scientific Advisory Board (SAB), during a Science
Talk at Isagenix 2014 Celebration in San Diego.


When skeletal muscle is exercised, Dr. Li explained, it then becomes
the body’s main sugar disposal keeping it out of the bloodstream and fat
tissue. Less sugar in the bloodstream and into muscles ultimately
results in improved insulin sensitivity, better appetite control, and
less body weight.


Otherwise, according to nutritionist Michael Colgan, Ph.D., also a
SAB member speaking at the conference, inactivity leads to muscle loss.
In fact, the average person loses 1 to 2 percent of muscle every year
between 40 and 50, with that amount doubling after 60.


The result is a drop in strength and mobility, as well as brittle
bones, Dr. Colgan said. But worse yet, body fat accumulates, and the
poor blood sugar control affects cardiovascular and brain health.


Muscling Through Aging


To make the most of the exercise they do, older adults also need
enough protein daily to avoid age-related loss of muscle, according to
Dr. Li.


Older adults generally require protein in amounts higher than the
current recommended daily allowances (RDA) of 0.8 grams per kilogram
(4). New estimates predict that older adults ought to be getting 1.5 to 2
grams per kilogram (5). But the difficulty is that older adults have
the greatest trouble meeting recommendations. According to data from
national surveys, up to 30 percent only receive half of the recommended
amounts daily (4).


Plus, when older adults do seek to obtain enough protein in their
diets, they often underestimate how many calories they are also
consuming (6). For example, if choosing to eat a serving of chuck eye
steak (308 g), they may not realize that it contains a whopping 852
calories (a large part of it from saturated fat) that will only end up
around their middles.


High-protein meal replacements offer adults a convenient way to
control calories while still reaching their protein requirements, Dr. Li
said. These include Isagenix products such as IsaLean® Shakes, IsaLean Pro Shakes, and IsaLean Bars.


The whey protein found in these products offers a key advantage
because it is higher in branched-chain amino acids needed to stimulate
muscle synthesis without an accompanying excess of calories, Dr. Li
said.


Moreover, Dr. Colgan said, using whey protein, especially after
workouts, helps muscles recover faster from exercise allowing consumers
to engage in it more often and seek greater benefits.


“Adapt” to Activity


Additionally, there are other products that assist in helping older adults move more to gain more from physical activity – Ionix® Supreme, e+™, and t+ Chai – each of which contain botanicals called Adaptogens.


Speaking on the topic of Adaptogens at 2014 Celebration was
nutritional biochemist Eric Gumpricht, Ph.D., who discussed how these
special botanicals assist the body in overcoming stress and improving
performance.


For older adults taking them daily, these products can provide the
extra energy and support needed for regular daily activity, as well as
help in improving performance and quickening recovery.


According to Dr. Gumpricht, a typical method of using the products
would be a shot of Ionix Supreme in the morning, followed by e+ just
before a workout for its load of caffeine, and t+ Chai as a calming
recovery drink at night.


Sleep More to Move More


Right after a t+ Chai, the surest way to optimize recovery is through
proper, healthy amounts of sleep. However, in older adults, sleeping is
usually restless due to inadequate amounts of melatonin.


Supplementing with melatonin comes easy with a spray or two of Sleep Support and Renewal™. The product is part of the Isagenix Brain and Sleep Support System formulated by Dr. Colgan.


Dr. Colgan describes it as an important part of the regimen for
exercise, especially when getting older, to take advantage of the body’s
natural circadian rhythms that determine when muscles go through their
stage of rebuilding – usually occurring at night.


Essentials to Energize


Another way to re-energize aging muscles is taking Ageless Essentials™ Daily Pack for its several ingredients including vitamin C, highly absorbable coenzyme Q10, vitamin D, and resveratrol.


Exercise by itself helps the body improve its own antioxidant status,
according to molecular biologist Bill Andrews, Ph.D., but the addition
of these other ingredients can work at a mitochondrial level in muscle
cells.


Mitochondria are ultimately responsible for 90 percent or more of the energy provided to the body—and muscles.


“B” More Active


Because regular exercise, antioxidant status, muscle health, and the
health of telomeres are all intertwined (7), Dr. Andrews recommends
adding Product B® IsaGenesis® to the Ageless Essentials Daily Pack.


Adding in Product B IsaGenesis to the Ageless Essentials Daily Pack
not only provides a sure win for healthier aging, but supports cellular
integrity through increased antioxidant status by protecting telomeres.


Ultimately the combining of regular exercise, consuming IsaLean Shake
or IsaLean Pro, taking Sleep Support Renewal Spray nightly for
recovery, and taking Ageless Essentials Daily Pack with Product B
IsaGenesis, is what Dr. Andrews considers a more comprehensive approach
to healthier aging. It’s also convenient in that exercising more—while
using these Isagenix products—could lead to a more enjoyable, longer
life.


References


  1. Kohl HW, et al. The pandemic of physical inactivity: global action for public health. Lancet. 2012 Jul 21;380(9838):294-305.
  2. Pratt MP, et al. The implications of megatrends in information and
    communication technology and transportation for changes in global
    physical activity. Lancet. 2012 Jul 21;380(9838):282-93.
  3. Lee IM, et al. Eff ect of physical inactivity on major
    non-communicable diseases worldwide: an analysis of burden of disease
    and life expectancy. Lancet. 2012 Jul 21;380(9838):219-29. doi: 10.1016/S0140-6736(12)61031-9.
  4. Fulgoni VL. Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, 2003-2004. Am J Clin Nutr. 2008 May;87(5):1554S-1557S.
  5. Paddon-Jones D, Leidy H. Dietary protein and muscle in older persons. Curr Opin Clin Nutr Metab Care. 2014 Jan;17(1):5-11.
  6. Coker R, et al. Whey protein and essential amino acids promote the
    reduction of adipose tissue and increased muscle protein synthesis
    during caloric restriction-induced weight loss in elderly, obese
    individuals. Nutr J. 2012 Dec 11;11:105. doi: 10.1186/1475-2891-11-105.
  7. Kim JH, et al. Habitual physical exercise has benefi cial eff ects on telomere length in postmenopausal women. Menopause. 2012 Oct;19(10):1109-15.
United Martial Arts Centers Lounge

Monday, December 1, 2014

United Martial Arts Centers Weekly Updates 12-1-14

Good Morning!
I hope you had a great Thanksgiving.
Time to get back to it and end the year STRONG!

Here are your weekly updates
1. FOCUS: Combination attacks - Please bring your Safety Gear
*Safety Gear package is on special TODAY ONLY $79.99
2. CYBER MONDAY - Save 20% on all ONLINE purchases
CLICK HERE NOW when your purchase is complete use the code
CYBERMONDAY
3. NINJA GAME NIGHT - Friday December 12th 6-9pm Only $20/child
4.  HOLIDAY POTLUCK PARTY - Annual end of the year potluck party for all UMAC Students Friends and Family
5.  BELT IN THE BAG -
Please help UMAC feed hungry families $5 donation to the Warwick Food
Pantry and you receive a Bag full of coupons and gifts from local
merchants including 2 weeks of classes and a uniform

Make it a Great Week
Sincerely
Grand Master Edmund Ciarfella
and the UMAC Staff
43 West St
Warwick NY 10990
845-987-1853
www.umacenters.com


United Martial Arts Centers Lounge

Monday, November 24, 2014

United Martial Arts Centers Weekly Updates 11/24/14

Good Morning Winner!

Here are your weekly UMAC Updates to keep you in the loop.

1. FOCUS: Self Defense
2. TIP OF THE WEEK: Boundaries - never let anyone within 2 feet of you that you don't know well
3. UMAC HOLIDAY SUPER SALE: Save 20-50% off martial arts gear and apparel
4. PARENT APPRECIATION NIGHT - Monday and Tuesday
5.  NINJA GAME NIGHT: December 12th 6-9pm
6.  UMAC CLOSED - 27th-30th Have a Happy Thanksgiving

Please help feed Hungry families in need this Holiday Season by purchasing a "Belt in the Bag"
Great gift for friends, family, employees, teachers and anyone you care about
$5 Donation to the Warwick Food Pantry
2 Weeks of Classes at UMAC and a Uniform
Birthday Party at UMAC
10% off at Fetch, Fizzy Lifting and a Free game of Pool at Village Billiards
10% off at Corbett's Cookies
1 Hour of Organization by Apple a Day
Save up to $100.00 on Home Improvements from Handy Tys
and MUCH MORE!
MAKE A DONATION ONLINE NOW


Thank you for your support
To Our Success
Grand Master Edmund Ciarfella
United Martial Arts Ceneters
43 West St
Warwick, NY 10990
845-987-1853
www.umacenters.com


United Martial Arts Centers Lounge

Thursday, November 20, 2014

Meaning of the Taeguek Poomsae







MEANING OF THE TAEGUEK FORMS
Taeguek Il Jang
            Taegeuk 1 Jang represents the symbol
of "Keon", one of the 8 Kwaes (divination signs), which means the
"heaven and yang". As the "Keon" symbolizes the beginning
of the creation of all thing in the universe, do does the Taegeuk 1 Jang in the
training of Taekwondo. This poomsae is characterized by its easiness in
practicing, largely consisting of walking and basic actions, such as
arae-makki, momtong-makki, momtong-jireugi, and ap-chagi. The 8th Kup-grade
trainees practice this poomsae.
Taeguek E Jang
            Taegeuk 2 Jang symbolizes the
"Tae", one of the 8 divination signs, which signifies the inner
firmness and the outer softness. An introduction of the olgul-makki is a new
development of Taegeuk poomsae. The ap-chagi actions appear more frequently
than in Taegeuk 1 Jang. The 7th Kup-grade trainees practice this poomsae.
Taeguek Sam Jang
            Taegeuk 3 Jang symbolizes the
"Ra", one of the 8 divination signs, which represent "hot and
bright". This is to encourage the trainees to harbor a sense of justice
and ardor for training. A successful accomplishment of this poomsae will give
the trainees a promotion to a blue belt. New actions are sonnal-mok-chigi and
sonnal -makki and dwit-kubi stance. This poomsae is characterized by successive
makki and chigi, and continued jireugis. Emphasis is laid on the counterattacks
against the opponent's chigi. The 6th Kup-grade trainees practice this poomsae.
Taeguek Sa Jang
            Taegeuk 4 Jang symbolizes the
"Jin", one of the 8 divination signs, which represent the thunder
meaning great power and dignity. New techniques are sonnal-momtong-makki,
pyon-son-kkeut-jireugi, jebipoom-mok-chigi, yop-chagi, momtong- bakkat-makki,
deung-jumeok-olgul-apchigi and mikkeurombal [slipping foot] techniques. Various
movements in preparation for the kyorugi and lot of dwit-kubi cases
characterize it. The 5th Kup-grade trainees practice this poomsae.
Taeguek O Jang
Taegeuk 5
Jang symbolizes the "Son", one of the 8 divination signs, which
represent the wind, meaning both mighty force and calmness according to its
strength and weakness. New movements are me-jumeok-maeryo-chigi,
palkup-dollyo-chigi, yop-chagi & yop-jireugi, palkup-pyo-jeok-chigi and
such stances as kkoa-seogi, wen-seogi and oreun-seogi. This is characterized by
the successive makkis such as area-makki and momtong-makki and also the chigi
by thumbling after running. The 4th Kup-grade trainees practice this poomsae.
            Taeguek Yuk Jang
            Taegeuk 6 Jang symbolizes the
"Kam", one of the 8 divination signs, which represents water, meaning
incessant flow and softness. New movements are han-sonnal-olgul-bakkat-makki,
dollyo-chagi, olgul-bakkat-makki and batang-son- momtong-makki in addition to
pyonhi-seogi [at-ease stance]. One should be careful to make the kicking foot
land on the ground correctly after dyollyo-chagi and to lower the hand by a
palm's length at the time of delivering a batang-son momtong-makki lower than in
the palmok-makki. This is practiced by the 3rd Kup-graders.
            Taeguek Chil Jang
            Taegeuk 7 Jang symbolizes the
"Kan", one of the 8 divination signs, which represents the mountain,
meaning ponder and firmness. New movements are sonnal-arae-makkki,
batangson-kodureo-makki, bo-jumeok-kawi-makki, mureup-chigi,
momtong-hecho-makki, jechin-du-jumeok-momtong-jireugi, otkoreo-arae-makki,
pyojeok-chigi, yop-jireugi and such stances as beom-seogi and juchum-seogi.
Smooth connection of movements is important for training. The 2nd Kup-graders
practice this poomsae.
            Taeguek Pal Jang
            Taegeuk 8 Jang symbolizes the
"Kon", one of the 8 divination signs, which represents
"Yin" and earth, meaning the root and settlement and also the
beginning and the end. This is the last of the 8 Taegeuk poomsaes, which may
enable the trainees to undergo the Dan [black belt] promotion test. New
movements are dubal-dangsong-bakkat-palmok-momtong-kodureo-bakkat-makki,
twio-chagi, and palkup-dollyo-chigi. Emphasis must be laid on the accuracy of
stepping and the difference between jumping-over kick and dubal-dangsong
[alternate jumping kick in the air]. The 1st Kup-graders practice this poomsae.
 






United Martial Arts Centers Lounge

Wednesday, November 19, 2014

United Martial Arts Centers Lounge







A faint but discernible dividing
line separates achievers from dreamers. What makes the difference?
Attitude. Achievers have a can-do
attitude that sets them apart from mere dreamers. Achievers are sold out to
success—no matter the obstacles—and they are willing to put forth the effort
and pay the price of success.
Here are 10 tips to reveal your own
can-do attitude:
1. Disown your helplessness. Can-do people aggressively pursue solutions, and, in the
process, uncover creative solutions others never even try to find. Rather than
wallowing in helplessness, can-do leaders search diligently to overcome the
obstacles in front of them.
2. Take the bull by the horns. Can-do people are fearless. They go straight to the source
of their solution. Their very effort commands attention as they wrestle a
problem to the ground with expediency. They don’t wait; they initiate.
3. Enter the no whining zone. Can-do people abstain from complaining. They recognize its
futility and guard their minds and mouths against indulging in this
time-wasting activity.
4. Put on another’s pair of shoes. Can-do people empathize with others. They attempt to see
any predicament from the other person’s perspective in order to make the best
decisions.
5. Nurture Your Passion. Can-do people are immune to burnout. They love what they do
because they’ve learned how to fuel the fire that keeps them moving. The prize
is not given to the person who’s the smartest, nor to the person with the
advantages in resources and position, but to the person with passion.
6. Walk the second mile. Can-do people exceed expectations. While others settle for
an acceptable solution, they aren’t satisfied until they have achieved the
unimagined. They set expectations for themselves higher than what is dictated
by the people or situations around them.
7. Quit stewing and start doing. Can-do people TAKE ACTION. While others are crippled by
worry, fear and anxiety, they have the fortitude to press forward. The perfect
moment when all is safe and assured may never arrive, so why wait for it?
8. Can-do people can adjust to change. They don’t get caught
griping about an unexpected curve in the road. They accept transition with an
optimistic outlook.
9. Follow through to the end. Can-do people not only initiate, they finish. They are
self-starters with the capacity to close the deal.
10. Expect a return as a result of
your commitment.
If you make an all-out commitment
with a can-do attitude, expect a return. Passionate commitment is contagious,
and resources follow resolve. Committed leaders will reap rewards and find open
doors as others are drawn to the excitement and energy emanating from them.
 




United Martial Arts Centers Lounge

Tuesday, November 18, 2014

5 Steps to Healthy Aging

Everybody ages. It’s inevitable and a fact of life. But aging doesn’t
have to mean slowing down or settling for less-than-perfect health.
It’s time to say goodbye to the ways people have aged in the past and
introduce a new way to age. Embracing recent medical and nutritional
research, scientists at Isagenix are seeking out ways to best keep the
body in a youthful state.


As with all aspects of health, no one product is the answer. Instead, Isagenix offers the Total Health and Longevity System with Product B® IsaGenesis®.
This system of products is formulated to target the physiological
changes associated with accelerated aging: muscle loss, weight gain,
oxidative stress, insufficient micronutrient intake, and threatened
cellular integrity.


Here are 5 steps to combat unwanted, age-related changes.


Step 1. Age Strong


Age-related muscle wasting, or sarcopenia, is caused by inadequate
dietary protein intake, lack of exercise, increased oxidative stress,
and other nutritional imbalances. People who are physically inactive can
lose as much as 3 to 5 percent of their muscle mass each decade after
age 30. With 24 grams of the right type of protein including whey
protein rich in branched-chain amino acids, the IsaLean® Shake supports optimal protein absorption and effective muscle building for aging adults.


Step 2. Age Lean


With age-related muscle loss comes fat gain. Adults can gain as much
as 1/2 a pound of fat every year after age 30. It’s not surprising then
that more than one-third of U.S. adults over age 65 are obese (1). The
Isagenix Healthy Aging solution combines protein rich Shake Days with
very low calorie-intake Cleanse Days to build muscle, burn fat, and
assist with long-term weight maintenance. Making Cleanse Days a lifelong
habit can also assist with healthy aging.


Step 3. Age Happy


One of the greatest contributors to premature aging is stress. While
short bursts of the stress hormone, cortisol, can help avoid
life-threatening situations (think “fight or flight”), chronically
elevated levels create an imbalance of oxidative stress within the body
leading to serious health consequences over time (2, 3). Priming the
body with the Adaptogens found in Ionix® Supreme can help strengthen your capacity to resist and reduce the effects of stress.


Step 4: Age Nourished


Ageless Essentials™ with Product B® IsaGenesis®
is more than a vitamin pack. It contains the right amounts of vitamins,
minerals, omega-3 fatty acids, and antioxidants in convenient A.M. and
P.M. packs to complement your diet and support healthy aging. The
National Health and Nutrition Examination Survey (NHANES) 2009-2010
shows that nearly the entire U.S. population is at risk of vitamin and
mineral insufficiency—and older adults are no exception.


Step 5. Age Protected


An important part of healthy aging is maintaining the integrity of
the 100 trillion cells that make up the body, specifically by supporting
telomere health. These little clusters of DNA at the end of chromosomes
provide cellular protection and allow cells to divide and replicate—an
essential function for tissue growth. Product B® IsaGenesis® is scientifically designed to deliver optimal levels of active ingredients targeted to support telomere health.


Aging is a complex interaction of genetics, chemistry, physiology,
and behavior. With this in mind, Isagenix is committed to creating
products and systems supported by science to establish a new way to
age—one that’s defined by a high quality of life.


References


  1. Center for Disease Control and Prevention. “State of Aging and Health in America.” Retrieved on September 16, 2014 from: www.cdc.gov/features/agingandhealth/state_of_aging_and_health_in_america_2013.pdf
  2. Morley, et al. From sarcopenia to frailty: a road less traveled. J Cachexia Sarcopenia Muscle. 2014 Mar;5(1):5-8.
  3. Nabi et al. Increased risk of coronary heart disease among
    individuals reporting adverse impact of stress on their health: the
    Whitehall II prospective cohort study. European Heart Journal, 2013.
FOR MORE INFO PLEASE CONTACT EDMUND CIARFELLA 845-590-9100



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