United Martial Arts Centers Lounge: 5 Ways to prevent weight gain

Let’s be realistic: You’re not going to lose all the weight you want to lose overnight. Think of how long it took you to put that weight on. If you know it’s time to get serious about getting back to the weight you should be at, you can start to correct those unhealthy habits and lose weight naturally over time.
Unlike trendy diet foods and fad diet plans that fail you in a few weeks, effective weight loss plans always ask you to look at your own behavior first .
So, what are those unhealthy habits and how do you combat them? Simple:
1. Get Proper Sleep.
According to the National Sleep Foundation, it is important that your body gets 7 to 9 hours of sleep each night to support healthy weight loss goals among other health benefits. In fact, a University of Colorado Boulder study found that subjects who slept five or less hours over a weeklong period gained an average of two pounds. To ensure you don’t start packing on the pounds and get a more restful night’s sleep every night, try incorporating this system into your nightly routine.
2. Stand Up For Your Health.
An article published by the MD Anderson Cancer Center states that when you sit for long periods of time (eight hours or more a day!) you are more likely to gain weight. Make it a point to exercise regularly, even if that means going for a mid-day stroll. Your health will thank you later.
3. Stop Stressing Over Things You Can’t Control.
Stress can wreak havoc on your body and often leads to overeating. Kick-start the New Year by identifying triggers that increase your stress, then practice how to control them using these stress management techniques outlined by the Mayo Clinic.
4. Don’t Eat Past 8 p.m.
I’m sure you’ve heard the warning of not eating past 8 p.m. That’s because late-night eaters are more apt to reach for the high-calorie, high-fat foods. Steer clear of sabotaging your waistline by eating a well-balanced dinner that won’t leave you craving more later.
5. Drink Plenty of Water.
Avoid sipping on fruit juices and sugary-laden drinks and instead reach for a glass of water. Consuming half you body weight in ounces of water each day will not only keep you hydrated, but also help keep cravings at bay. The payoff will be less time on the treadmill running off empty calories.

United Martial Arts Centers Lounge

United Martial Arts Centers Lounge: 5 ways to prevent weight gain

5 Ways to prevent weight gain
United Martial Arts Centers Lounge

United Martial Arts Centers Lounge: Weekly UPdates 1/13/14

 
1. FOCUS: Self Defense (Remember to be prepared to tip test for your form this week)
2. ISAGENIX PRODUCT PRESENTATION & 30 DAY CHALLENGE Thursday 7pm
3. BREAK BOARD BRING A BUDDY: Learn the secrets to breaking
4.  QUEST FOR MASTERY Feb. 7-9th: Still a few spots available for this incredible 3 day retreat,  Take your training to a whole new level

PLEASE TEXT UMACVIP TO 72727 To Get alerts to your phone

Make it a great week
Grand Master Edmund Ciarfella
United Martial Arts Centers
www.umacenters.com
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www.google.com/+umacenters
umac50@optonline.net
United Martial Arts Centers Lounge

United Martial Arts Centers: 7 Goal setting Strategies for Kids

7 Goal-Setting Strategies

In early elementary School, Zach Shugart tried every sport but nothing clicked. "He just didn't want to practice to really develop his skills," says his mom, Candy, of Colorado Springs. It was a similar story with schoolwork. "He had the potential to be a great student but wasn't willing to focus on his studies," Shugart recalls.

All parents share that sense of frustration when their child doesn't try hard enough to accomplish something they know he's perfectly capable of. What can you do? One way to foster a can-do attitude is to help your child learn to set goals and meet them, one small step at a time.

Don't get too excited: You probably won't be able to get your child to start aiming for straight A's right away. That kind of goal would be a major challenge for most preteens. But experts say this is the best time to introduce your child to the concept of establishing targets and working toward them. Try these strategies to teach your child the power of goal-setting so he'll eventually learn how to work to achieve his best.

Get the Idea Across

Start the process by looking for ways that your child already uses goal-setting techniques. If you notice that your son has managed to save up his money to buy a new video game, for example, discuss the steps he needed to take to get what he wanted. Talk to him about how good it feels to accomplish something that you've worked toward. Then, discuss how these same techniques can be used to meet other challenges.

Start Small

Help your child think of a fun goal she could achieve within a short time. Maybe she could finish a book she started or complete a craft project. "Little goals are the best way to get kids moving toward big goals," says Jim Wiltens, a leadership-training instructor in the San Francisco-area schools. "Meeting a goal gives kids an incredible surge of energy."

Let Them Choose

As much as you might want your child to make the honor roll, it's best to let your kid decide what she wants to achieve. Then you can help her make a plan. Obviously, some goals require more input from you. If learning to figure skate is your kid's dream, you're going to have to help her set and achieve her targets. "If parents find they're nagging or getting angry that their child isn't working hard enough to meet a goal, that's a signal they need to back off," warns Edward L. Coyle, PhD, a clinical psychologist in Oklahoma City, Oklahoma.

Be Alert to Possibilities

If your child says, "I wish I could win a prize in the science fair this year," use it as an opportunity to assist him in creating a plan. "Help him write down specific action steps and a timetable for accomplishing each of them," says John Bishop, author of Goal Setting for Students. Then check in with him from time to time to help keep him focused on his targets.

Show Them How

"Adults have a much greater sense of what it takes to accomplish goals," says Virginia Shiller, PhD, author of Rewards for Kids! Ready-to-Use Charts & Activities for Positive Parenting. So include your child in your own goal-setting to show her how the process works. Say you want to create a garden. Get your child involved in everything from researching plants to turning the dirt. "Adults know how to break a goal down into steps, and that's something kids need to learn," Dr. Shiller says.

Provide a Reality Check

Children often underestimate how hard it can be to meet a goal, and then they get frustrated and discouraged when they fall short. If your child decides he wants to start martial arts classes, for instance, be encouraging but realistic. Point out the challenges and the dedication it will require. The idea isn't to make the goal seem too daunting, but rather to share in the seriousness of the undertaking by helping plan it out.

Applaud Effort

As your child begins to set goals and work toward them, don't forget the compliments. Say something like, "I'm really impressed. When you care about something you really go after it!" advises Dr. Shiller. That's what Candy Shugart did when, in fourth grade, Zach set a goal of earning his black belt and worked hard to master his technique.

"I never said, 'Go practice,'" Shugart says. "Zach did it himself. I just gave him lots of acknowledgment." After that success he set increasingly more ambitious goals. And his discipline carried over to schoolwork too. "Zach, who's 12 now, says things like, 'I can't cram for this test. I have to start earlier,'" his mom notes. "The change is phenomenal."

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United Martial Arts Centers: To Better Health in 2014

Instead of making a New Year’s resolution involving unrealistic weight loss goals or exaggerated exercise promises, we would like to challenge you to make a better health resolution for 2014. Focusing on what the scale says or swearing off all sweets can be discouraging and ultimately end in disappointment. Why not have a positive resolution to revamp your eating and lifestyle habits with the goal of improving your health so you can enjoy a higher quality of life?
Here are seven science-backed ways in which you can make your health a priority in 2014:

1. Eat a protein-rich breakfast every day. Getting more protein in the morning can mean the difference between being weak and overweight and being strong, lean, and healthy in the long-term. For ultimate convenience, IsaLean Shake or IsaLean Pro is there for you every morning with the highest-quality protein and optimal nutrition. Trying out new recipes with IsaLean Shake can also add variety to your morning routine. Take a look at these creative Isagenix recipes.
2. Complement your diet with essential nutrients. Even when eating a healthy, balanced diet daily, it can be difficult to get all the necessary vitamins, minerals, and bioactives your body needs. This leads to nutritional gaps that can adversely affect health over time. Research shows that dietary intake of calcium, zinc, and vitamins A, C, E, and D is commonly insufficient among US adults (1). Complementing your diet with a full-spectrum supplement such as Ageless Essentials Daily Pack with Product B provides you with nutritional insurance so you know your body is getting what it needs even on days when your diet isn’t up to par.
3. De-stress. Beating stress wherever it might crop up in your life is essential to your health. You can make it your goal to manage stress several different ways including getting regular exercise, joining a yoga class, or simply taking a stroll through a park now and again. Along the way, be sure to incorporate the de-stressing properties of herbs and plants—called Adaptogens—and put yourself on the path to greater performance and productivity in 2014. Adaptogens are found in a potent variety in Ionix Supreme, used as a daily tonic, or in e+, to power through a workout, or in t+ Chai, to regain focus and control.
4. Rest and relax. Contrary to what you may think, our bodies are hard at work when we sleep—repairing and rebuilding. Unfortunately, most adults do not get enough sleep. According to the American Sleep Foundation, about two-thirds of Americans say their sleep needs are not being met during the week with 15 percent reporting less than six hours per night (2). Make sleep a priority by dedicating 7 to 9 hours to sleep each night and support optimal sleep quality with the help of Isagenix Sleep Support and Renewal.
5. Commit to cleansing. Research has found that intermittent fasting (or Cleanse Days) can benefit your health more than just supporting healthy weight loss. In fact, a recent study shows that regularly engaging in intermittent fasting can significantly improve cognition and possibly support brain health as we age. Think of Cleanse Days as your healthy aging secret.
6. Make healthy beverage swaps. Sugary sodas and beverages can drive weight gain because they present an easy way to consume calories without making you feel full (3). Swap those high-calorie beverages for healthier option such as water or tea. If you crave a flavored drink to sip on, try adding Want More Energy?, IsaFruits, or Isagenix Greens! to your water.
7. Make the most of your workout. After a workout, your muscles crave nutrition to rebuild and restore tissue. Get the most out of your workout by supplying your body with quickly absorbed branched-chain amino acids from whey protein in IsaPro^® or IsaLean^® Pro. By getting whey protein in about 30 minutes after exercise, your body will have the tools it needs to recover so you can train just as hard at your next workout.

While a common byproduct of a healthy diet and lifestyle is weight loss, there are many other aspects of health that can keep you motivated to make the right choices. Isagenix is here to provide you with the tools you need to take your health into your own hands. Make 2014 a healthier year with Isagenix!

For More Information to to www.sabumnim.isagenix.com or call 845-590-9100
References

1. Fulgoni et al. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr 2011;141:1847-54 doi:10.3945/jn.111.142257
2. National Sleep Foundation. Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep. 2001. Retrieved Dec 30, 2013 from www.sleepfoundation.org.
3. Malkik et al. Intake of sugar-sweetened beverages and weight gain: a systemic review. Am J Clin Nutr. 2006;84:274-88.

United Martial Arts Centers Lounge

United Martial Arts Centers Special Message from Grand Master Ciarfella

I hope you had a great vacation and are ready to get back to UMAC.
This year I would like you to focus on self improvement
Body, Mind and Spirit
1. Eating healthy food
2. Drinking Green Tea
3. Meditation daily
4. Doing good Deeds

Every day is training and every day we need to improve
My goal is to help guide you and get you to peaceful mind and happiness
This is what my Master has taught me.
This is what makes training at United Martial Arts Centers unique

This year we need to re-commit to dedicating ourselves to being passionate about our training
and having fun doing it.

I look forward to seeing you in class tonight...I have missed you.

Our focus this week will be Forms

Make it a great week

Sincerely
Grand Master Edmund Ciarfella
United Martial Arts Centers
845-987-1853
www.umacenters.com
www.facebook.com/umacfans
www.youtube/umackwanjanim
www.google.com/+umacenters

 

United Martial Arts Centers Lounge

United Martial Arts Centers Best of 2013 (playlist)

Best of 2013 (playlist)