How Kettlebell Classes can help you lose weight and stay motivated

Posted by & filed under Uncategorized.

facebooktwittergoogle_pluspinterestlinkedinmail

One of the toughest things about exercising is staying motivated. Motivation isn't just about getting yourself to the gym - it's also about pushing yourself further and further, even when you think you've hit your limits.

Group kettlebell classes are a great way to get over the motivation barrier. Not only can they help you show up more often, but they can also help you push yourself a lot further.

==> How Group Kettlebell Classes Can Help Push Your Limits

KIWKEXTONKettlebellsinstructordianavolanteWhen you're on your own, it's very easy to call it quits once the burn starts or even boredom sets in. In reality, your body could be pushed a lot further.

When you're in a group environment and you see everyone else around you pushing harder, it's very hard to give up.

In addition, you have the energy of the teacher to help spur you on. Generally in any group kettlebell class you'll have a fit, energetic, encouraging teacher at the head of the class.

==> The Power of Committing to Classmates

Once you've been going to a kettlebell class for a certain period of time, people will start to expect to see you at that class. You'll become a regular.

Once other people start to expect you to show up, it's very hard to just stop going to class.

Essentially what you're doing is using peer pressure to force yourself into getting the workout you wanted to do anyway.

==> Sticking to a Class Schedule

One way people talk themselves out of going to the gym is by telling themselves that they'll come back on another day. That other day then gets postponed or changed and eventually they slide off their gym schedule altogether.

Changing your gym schedule is an easy first step to losing your schedule completely.

That's why having fixed workout times in the form of gym classes can be extremely helpful. Instead of being able to work out whenever you want, you have to show up to the gym at a certain time.

==> The Many Different Classes You Can Take

Are you worried that you won't like taking kettlebell group classes?  Kettlebell training has so much versatility, there's truly something for just about everyone with kettlebell training.

If you're into cardiovascular exercise, there are kettlebells.

If you need to blow off some steam, intense kettlebell classes are a great way to do it.

Want something that's just a plain fun workout? Try a kettlebell class. These classes will have you sweating like no tomorrow.

Group kettlebell classes can be a phenomenal way to both get your workout and get motivated. If you've never tried a kettlebell class, today might be the day to start.

Click HERE to find out more about the Kettlebell Classes at the Dragon Gym in Exton, PA

Discipline and Success doesn't have to be difficult

Posted by & filed under Uncategorized.

facebooktwittergoogle_pluspinterestlinkedinmail

Good Morning,

This past week the concepts in The Slight Edge by Jeff Olson came up several times in a few un-connected conversations at the Dragon Gym.  If you haven't read it, I highly recommend you follow the embedded link above and get yourself a copy.  Following the principles he lays out can make a tremendous difference in your life both personally and professionally.

Before I get into how we can apply "The Slight Edge" to our martial arts, Kettlebell and fitness training I want you to think about another concept:  Anything can be a microcosm for something else.  It depends on your familiarity and depth of understanding and thus ability to apply lessons from one area to another.

For example, I live and breathe martial arts, I've made it my profession and life long endeavor.   As such, I see examples of how my martial arts training and experience can help inform other areas of my life.   Similarly, I can see how martial arts training can help inform other areas of my students lives.

What is something that you know, understand deeply and enjoy doing?  Can you take a step back and identify the steps or elements that have made the answer to this question true?  Do you see that there are similar ways you can apply that success to your martial and /or fitness training?

Another way to think about this is language.  When we learn a new language, especially later in life, we learn it through the lens of our mother tongue.  For example, when I was taking Spanish lessons in high school, we started by defining Spanish words with english ones.

We define something new, with something we know and are comfortable with.  Is this the best way?  Maybe, maybe not, but it works.

Moving on...

There is a lot to the slight-edge, but for our purposes, now, it is the idea of doing little things consistently, taking small steps every day.  This is the epitome of martial arts philosophy.

During our training, as kids, we were often told the story about the little boy and the pine tree and sometimes given live examples.  (Of course, the story always changed a little depending on which instructor was narrating!) I'll keep it brief.

Essentially, an aspiring student goes to an instructor seeking martial arts lessons.  The instructor is happy to teach, but only on the condition that the student can jump over a tree.   Of course, the student is unable to make such a huge leap.   The instructor then offers an alternative: jump over this second, smaller tree everyday and when it is as tall as the first he'll provide the lessons.

This first lesson is fairly obvious, work hard everyday then eventually you will reach your goal.

The second, is a bit more subtle.  Part of the student's responsibility became to ensure the growth of the tree.  Working hard everyday is not enough, you have to feed and nurture your goal as well.

At first the tree is quite small and jumping over it is quite easy, you could skip a couple days a be fine, but in time, the tree will out grow your jumping ability. Today, going an inch off course doesn't seem like a lot, but in time, without correction, you will be miles away from your destination of choice.

This is utilizing the slight edge.  Although something is easy, and it can be, we need to keep up at it, or it will get away from us and we won't reap the benefits.

Earlier this year, I gave you the example of pushups.   By just doing a few pushups everyday, let say 5 sets of 10, you can accumulate 18,250 pushups in a year.  It was easy to do, and only takes 5 minutes...did you keep up with this practice?

It's not just the hard work, it's the consistency of work that will yield results.

Try again to apply this to your martial arts and / or fitness training.   First, take a few moments to prioritize.   Be clear with your self on what your goals are.  A year from now, do you want to be able to jump over a tree or do 20,000 pushups or is it something else?  You need to determine what is important and relevant to improving your health/fitness/martial arts ability/life.  Then, when you struggle with consistency, remind your self of that importance.

Writing things down, everyday, helps a lot.

Once you've determine what is important for you to achieve, think about how you will break it down into small, daily consumable chunks.   Everyday, write down the steps you took towards this goal.    Remember, these steps should be small enough to be consistently attainable/complete-able on a daily basis.

Next determine how you will nurture and feed your tree.

"It takes a long time to grow an old friend" - John Leonard.

When you recognize the importance of your goal, you can more easily accept that it may be a long road to eventually get there.  To stay on that road you need a couple things. A good attitude, if you treat your daily steps as drudgery then they will not yield results.  You need to keep yourself happy and excited about what is yet to come.  And, that leads to the second thing: support.  Remember, you are not necessarily going this alone.   Surround yourself with others: your classmates, friends, family, coaches that will help keep you on this journey.  (Additionally, surrounding yourself with those that are helpful, may include eliminating/reducing contact with those that aren't)

Regards,

Somnath Sikdar

Master Instructor

Dragon Gym

instructor somnath sikdar

 

 

Workout Anywhere, Anytime

Posted by & filed under Uncategorized.

facebooktwittergoogle_pluspinterestlinkedinmail

Some of you may not be totally familiar with my background. In addition to the last 28 years learning from Grand Master Goh, my own family has a history in physical fitness.

My grandfather opened a gym (Mahadrudra Viyamagar) in his hometown in 1950. I'll try to dig up some pictures, but it was quite interested. The setup was not too different from our own. Bodybuilding and Weightlifting on the first floor, Yoga studio upstairs and wrestling/martial arts in the back.

My father was a competitive powerlifter and bodybuilder in his 20s and I'm happy to see that since turning 70 he has recommitted to his health / fitness and keeping his weight down.

Here's an email from him to me this morning. We hear a lot about intermittent fasting/eating these days. Intermittent exercise is another to consider:

You can squeeze in a few minutes every two hours or three - try these:
9-27 prisoner squats (Hold the back of head with both hands and squat down as low as you can) 
3-12 push-ups
6-15 reverse lunges on each leg
15-60 seconds plank
60 seconds tree pose (on both legs) and then 30 seconds on each leg at a time.

Go, with a smile and tell someone in the office / class / neighborhood how grateful you are for their efforts / friendship / smile / energy / tips / advice, whatever; and make it a habit.

Free Hand: A resistance band in briefcase: A pair of dumbbells laying around: You can do biceps curls, triceps squeezes, squats, shoulder presses and rowing from one standing position: wherever you are: next to your desk: in front of your couch while watching TV.

Get moving - Your health and happiness depend on it.
Get moving! You can add more movement to your everyday life.
Take the stairs instead of the elevator.
Take it a step further and run up the stairs.
Swing your arms – whenever you like and can.

Sleep 7 to 9 hours daily. If you can, take a midday 27-36-45 minute’s siesta.

"100% Focus On Happiness"

To find out more about our martial arts and strength training systems and philosophy at the Dragon Gym in Exton, visit our main website:

www.dragongym.com

 

Kids Martial Arts Downingtown PA

Posted by & filed under Uncategorized.

facebooktwittergoogle_pluspinterestlinkedinmail

kids martial arts downingtown paThis past weekend we had a Black Belt promotion at the Dragon Gym Martial Arts & Fitness studio.  The kids martial arts test was a huge success.  It is always impressive to see the dedication, patience and proficiency that even young students can demonstrate in the martial arts.

The students are required to perform from various categories of kids martial arts techniques in order to show their proficiency and that they have met the physical requirements for earning a junior black belt in our system.

From the Tae Kwon Do portion of our curriculum the students must demonstrate "forms".  In korean martial arts these forms or technique patterns are called hyung or poomsae.  In our system, the children are required to learn the palgwe set of forms/poomsae.  These forms are recognized by kukkiwon (world taekwondo headquarters) and are also sometimes called WTF forms (although that moniker is slightly incorrect).  The students must also demonstrate a series of kicking techniques in addition to free sparring and board breaking.

From the hapkido and judo/jiu-jitsu portion of our curriculum the students must demonstrate self-defense technique, takedowns and grappling techniques.  For example, the students are required to demonstrate an escape or joint lock if an opponent grabs them or some part of their clothing.   They must demonstrate a series of takedowns, like outer reaps, single leg and double leg take downs.   They must also demonstrate grappling and ground fighting skills.  They must understand positions like guard, side-mount, and mount.  They must know how to sweep and pass guard.

However, in addition to the physical requirements kids martial arts students are also required to show high academic performance and excellent behavior at home and in the community.

Finally, the children must write an essay about what black belt means to them and answer a series of questions.   It is very insightful to see what the young mind thinks about kids martial arts training.

Here are a few excerpts:

Black belt is just another step on the staircase to success.  Each time you pass one belt level, you make it higher.  When you make it to black belt, you pass another milestone on the way to becoming the best you can.  Even though black belt is not the most important, it is still important, just as every other belt level is.  The black belt marks that you have mastered the basics in your training. 

Black Belts are considered leaders.  Younger kids are likely to follow the behavior of leaders.  That means that leaders have to set a good example.  Black Belts cannot be loud before their class and interrupt the class before them.  I will make sure to set a good example and not be loud.  I will follow the values of Dragon Gym.  Being a good leader will make younger students understand the right way to act. 

Rachel M (West Chester Martial Arts Student)

The meaning of black belt to me is a symbol of honor and accomplishment that I have worked for since my first class as a white belt.  I would never have gotten to the belt I am today without all the skilled kids martial arts instructors at Dragon Gym, especially instructor Chris Taylor.  The instructors have all molded me into a confident you man.  Earning my Black Belt proves that I have learned different Tae Kwon Do techniques, sparring and self-discipline.  I understand that my learning will never stop.  I will always practice to improve my martial arts skills and constantly improve my mind and body.

It is important for me to behave in a respectful manner for the younger belts in the gym.  I will not abuse my rank as Black Belt, but I will treat the younger belts with respect and courtesy.  I will set the example for them to learn how to act in class and how to practice Tae Kwon Do skills.  I will conduct myself in the same helpful and encouraging manner as other black belts have treated me in the past. 

Nic D (Downingtown Martial Arts Student)

A black belt marks the end of a long journey.  During this journey, not only has one learned many things and accomplished many challenges, but has also gained experience.  This experience allows them to learn new techniques quicker and so on.  This signifies that there is no end to learning, and there is always something that one has not learned or needs improvement in.  Despite this, a black belt also symbolizes a new beginning.  Before gaining a black belt a junior Il Dan Bo holder is the highest rank their group, serving as a leader to all those who look up to them.  Upon receiving a black belt, this person is now the youngest and most inexperienced of new larger, older group.  This process never ends, to the point where one reaches 8th Dan.  As a third symbol, black belt represents power, which one must hold carefully.  As a person receives a black belt, new powers are granted to them that they did not have before.  There are now viewed as a leader and have the highest belt in Tae Kwon Do.  This can easily translate to them becoming over confident and losing skill due to overestimation of their power.  As all these three things are taken into account upon the reception of a black belt one must keep them in mind to be successful to their maximum potential.

Upon receiving a black belt, I would be viewed as a leader by all others below my rank.  I must show good leadership qualities, good form and act as a role model for those who look up to me.  Leadership qualities are important for those becoming a black belt.  If I am looked at as a leader but do not act like one, it would be counterproductive.  Another important thing would be good and proper form, which ties into being a good role model for others.  If others look up to me, I must be demonstrating correct form and behavior with self-confidence.

Ayush K. (Exton Martial Arts student)

If you would like to find out more about the the Kids Martial Arts Program at the Dragon Gym, please visit our main website:

www.dragongym.com