How to Get Back in Shape

Posted August 18, 2014 by Somnath Sikdar & filed under Uncategorized.

Getting back into shape after a long period of laziness is hard to do, but since your life really does depend on it I would say it is worth the effort.

Before starting to work out make sure you get a full physical from your doctor and a letter stating it is ok for you to do physical activity.

Depending on how long it has been since you last did regular exercise it is recommended that you start off slow and gradually build up your workout to harder levels.

It is generally recommended to start off at the gym with just the treadmill and the lifecycle for the first week or 2. This is to wake the body and mind up and to slowly get you prepared for a harder workout. While that is a valid recommendation, I suggest that you get outside. 20-60 minutes of brisk walking outdoors will be much more refreshing and rewarding.

You will generally want to find a speed that is a pace you can keep up with little discomfort and do it for 20 minutes. After this take a 5 minute break, stretch a little, do some mobility exercises and have a drink of water. If you are up to it and have time, try to speed up the pace a bit and go for another 20 minutes.

Remember that pushing yourself too far is taking a gamble that you may not be able to live with. In a casino you can put everything you have on the roulette table and maybe you win and maybe you lose, but in the gym if you push too hard you will lose and can seriously hurt yourself, so take things slowly.

Many people make the mistake of getting back into an exercise program and going all gung ho an trying to get back in shape in just one hour, well let me tell you this will not work. The only thing this will do is make you very sore the next day and you will not be able to workout that day, and it will make you lose interest fast. If you get hurt or injured you won't be able to get in shape either.

Discomfort is ok pain is not.

Depending on how long it has been since you last worked out, I recommend working out 4 or 5 days a week. This may seem like a lot but we're talking about priorities here. Your health is the most important thing in your life. Why? Good health enables you do the other things you like and take care of who and what matters most.

So you can make some room in your schedule to do a little workout almost every day, right?

Remember, it's not about getting in shape in one hour, or doing a whole lot in one day. Frequency and consistency are more important that quantity or intensity. When it comes to your health, you need to get out of the instant gratification mentality. Getting in shape and staying healthy is a process, not an event. It's not a 3-week thing, or a 90-day thing, it is a lifestyle choice. That may sound daunting, but trust me, it is easier.

Working out 5 days a week does not necessarily mean you have to go to the gym every day. (remember brisk walks outside?)

I recommend going to the gym 2-3 times a week and the other two or three days you can just go for a long fast paced walk around your neighborhood.

A lot of professionals recommend varying your workouts from day to day. For example: upper body day and lower body day, or chest day and back day. While this mentality can work, I like a more full body approach.

If you are considering a strength building regimen (and you should be) it should contain the following components:

- A Push

- A Pull

- A Hinge

- A Squat

- A loaded carry

Can you do these things everyday? Yes. Should you? At this stage most likely. Can the components be completed with weights?--Yes, with body weight only?--Yes, with kettlebells?--um...yeah.

Variety for the sake of variety is not the point. The key is to have a balanced program that approaches the body, the system, as a whole. Understanding the system, means you must also take rest.

Your regimen might look something like this:

Monday - Strength Training

Tuesday - Walking

Wednesday - Strength Training

Thursday -- Rest

Friday -- Strength Training

Saturday -- Walking

Sunday -- Rest

At this stage, you might be wondering what are some examples of exercises from the previously mentioned "components". Well here you go!

Push:

- Bodyweight - Pushups

- Weights - Bench Press

- Kettlebells - Military Press

Pull

- Bodyweight -- Suspension Rows

- Weights - Bent over rows

- Kettlebells - Lawn Mower Rows

Hinge

- Bodyweight -- Shoulder bridges

- Weights -- Dead lifts

- Kettlebells - Two Hand Swings

Squat

- Bodyweight -- Air Squats

- Weights -- Barbell Back Squats

- Kettlebells -- Goblet Squats

Loaded Carry

- Bodyweight -- Crawling

- Weights - Farmers walks with barbells or dumbbells

- Kettlebells - The Turkish Get Up

Muay Thai Tip of the Week -- How to do Skip Knees

Posted August 8, 2014 by Somnath Sikdar & filed under Uncategorized.

Skipping knees on a heavy bag or with a partner are a great way to develop power and get a great cardio workout, if done properly.

Check it out.

Have fun!

Dragon Gym Muay Thai Kickboxing (DGMT) is a straight up, no-nonsense, REAL kick boxing program in Exton, PA minutes from West Chester and Downingtown. We train full contact fighters, beginners and everyone in between. Students can expect to get a great workout, understanding of striking fundamentals and knowledgeable instruction from certified and field tested instructors. Classes are held six days a week.

Style - There are many different styles of kickboxing available; however, the most effective and devastating of them all is Muay Thai or Thai Boxing.

Get our Class Schedule, Prices, and Web Specials!

Muay Thai Tip of the Week -- Proper Grip and Position in the Clinch

Posted August 1, 2014 by Somnath Sikdar & filed under Uncategorized.

Hey Everyone! Here's another tip from DGMT coach Lonnie Beck. Check out the video below to get some pointers on the muay thai clinch. Remember, the clinch is a lot more than just getting in close. There is technique and strategy to fighting in the clinch. Here's some basic tips on proper grips and positions for clinching. Enjoy!

Are you interested in learning muay thai kickboxing? The Dragon Gym is in Exton PA and very close to both Downingtown and West Chester.

Just give us a call: 610-363-7575, send us an email: MuayThai@dragongym.com or click the link below to sign up for a trial program.

Muay Thai Quick Start Program.

Getting Kids to Eat Healthy

Posted July 28, 2014 by Somnath Sikdar & filed under Uncategorized.

How to Get Your Kids Eating Healthy and Loving It

Kidsfitnessextonpa You may be having trouble getting your kids to eat healthy foods. For some kids, just the phrase "healthy food" brings on the "yucky" face. However, there are some tricks and tips for getting your kids to eat healthily and loving it. Here are some ideas to get your family started on the road to healthy eating.

Veggies in Disguise

There are all sorts of ways to sneak vegetables into everyday foods. Try some of these:

* Steam and puree carrots, winter squash, or sweet potatoes and stir them into a cheese sauce.
* Put a jar of spaghetti sauce into the blender. Add lightly steamed veggies and whiz them into the spaghetti sauce.
* Mince broccoli and add it to the toppings on homemade pizza.

Replace One Thing at a Time

It's understandable for kids not to want to eat healthy food if they suddenly go from frozen chicken nuggets to something totally new, like quinoa. Instead, try transitioning slowly, replacing one food at a time. Here are some tips.

* Replace white flour with whole wheat flour. You can do this in all sorts of ways - replace your pasta with whole wheat pasta, for instance, and your bread with whole wheat bread. Even better, start making your own bread instead of buying it at the store. Slowly replace store-bought grain items with whole grain options, from cereal to bread to crackers.

* Make your own fish and chicken nuggets from whole meat that's been cut into bite-sized pieces. Coated in bread crumbs and baked in the oven, these healthy versions are just as tasty.

* Mix less healthy food with healthy food to make the transition easier. For instance, begin by replacing 1/3 or so of white rice with brown or wild rice. Then gradually increase the brown rice.

Read Books

Read books on healthy eating, and about how the body needs healthy food to grow. There are books available for just about any age on this subject, and many kids find it quite inspiring once they understand how their body works. Take a little time to teach your kids why we need healthy food.

Food Is Positive

Try approaching food in a positive way. Have your kids help in the kitchen if you can; when they "own" a food or dish they may be more likely to eat it. As you work in the kitchen, talk to your kids about the important nutrients within the foods you're preparing. To keep things positive, it may not be a good idea to get into a big battle - try to keep it upbeat and, if you can, remove "dessert" from the premises!

Taekwondo has changed my life in countless and invaluable ways, and it’s something that I carry with me wherever I go.

Posted July 21, 2014 by Somnath Sikdar & filed under Uncategorized.

Lindsay Bayne
Dragon Gym Black Belt Test 1st Dan Essay
What does becoming a Dragon Gym Black Belt mean to you?

Downingtown Taekwondo Classes When I first walked into Dragon Gym, my hands were shaking. My feet were cold against the mats, and slid quietly to the back corner, hoping to go unnoticed. I folded my legs and tried to steady my hands, fiddling with my belt. I could see my reflection in the dojang mirror. I remember feeling embarrassed, afraid to try something new; afraid that I would fail, or worse, make a fool of myself trying. I wanted so badly for those mats to be familiar, to know when to bow and what to say, to understand the Korean commands. When the class began, I tiptoed to the back of the line, so uncertain and self-conscious, praying my toes would guide me to where I was supposed to be. I was so worried that I might seem disrespectful. I bowed low, my arms stiff at my sides.

It’s difficult to imagine my life before Taekwondo. In the beginning, I didn’t really know what my belt meant. I think I saw it as a clean slate. It was a chance for me to accomplish something. I saw the black belt as a challenge; a test for me to stick with Taekwondo despite my uncertainty, because I knew deep down, even that first night, that it would be something I would love.

Four years have passed, and things look so different now. Reflecting in the dojang mirror, I no longer see an uneasy girl with shaking hands. Instead, I see confidence, discipline, control, and determination. I’m not sure when it happened, but something shifted. Dragon Gym became my home. Taekwondo transformed from recreation to a lifestyle. Through all the high-fives, the teamwork, and the encouragement, the friends I had made became family, whose support and friendship I will always cherish. Taekwondo became something I could never live without.

Dragon Gym Martial Arts Downingtown I believe that this test is an opportunity for reflection, realizing how much I have learned and how far I have come. It’s a chance for me use and show what I have learned, and to thank everyone who has helped me get to where I am today. It’s an opportunity to express gratitude to all of my instructors, who have taught me so much, not only about Taekwondo, but about myself. I would not be who I am today without them, and I hope that I will continue to grow under their direction. With their guidance, I have learned that it is possible to push myself farther, and that limits are transcendent. They have given me confidence, strength, endurance, and perseverance, and for that I am infinitely grateful. I can only hope that I can give back what I have learned, and that I can make them proud.

These four years have been difficult, but I would not change a minute of them—not the circular pushups, not the scorching summer days, not the countless times I have slammed into the mats. Every accomplishment and mistake has served as a lesson learned, and I think that in coming this far, the journey to this moment has become more significant than the end. Today, becoming a Dragon Gym black belt means more to me than I ever could have imagined as that nervous white belt sitting cross-legged in the back of the gym. I see becoming a black belt as a stepping stone—an affirmation that I have made it this far, but also a launchpad for my future in Taekwondo. It’s a forward motion, and I cannot wait to continue to grow. Coming this far has been both a challenge and a blessing. Taekwondo is, and will always be, a challenge for me to live my life as a better person—to respect and live for others, to respect myself and lead a healthy lifestyle, and to push myself beyond any boundaries. The challenge itself is a joy and a blessing, and in this I find incalculable happiness. Taekwondo has changed my life in countless and invaluable ways, and it’s something that I carry with me wherever I go. Becoming a black belt is a reminder that in my thoughts, words, actions, and training, Taekwondo is always with me, defining who I am and who I hope to be.