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