Friday, August 30, 2013

Karate Classes in Cumming GA teach the importance of Quality Friendships

Martial Arts Junior Instructor gives a speech about Home Alone Safety

Below is a speech given by one of our awesome Junior Instructors. Miss Paige is a Junior Instructor, a young leader at the Kids Martial Arts School in Cumming GA. In an effort to become future leaders the Junior Instructors prepare and give speeches to educate the other kids karate students.  Paige gave a speech about the importance of friendship.





"Today I would like to talk to you about friendship. Our HapKiDo definition of friendship is one attached to another by affection.

What that means is that you care about each other.  You would not want anything to ever happen to them. If you get in a fight with your friend does that mean you or your friend do not care about each other anymore? No, it just means that you and your friend do not agree on something.

If you and your friend do not agree on something, try to compromise and meet in the middle. For example, if you want to play tag and your friend wants to play soccer. What would you do? You could either play tag for 10 minutes and soccer for 10 minutes, or you come up with a new game that combines both games. For instance, you could play ball tag but you cannot use your hands.

See friendship is all about compromise. Work hard to be a good friend."

Awesome job Paige!!!

Choe's HapKiDo Karate of Cumming
3020 Old Atlanta Rd
Cumming, GA 30041
(678) 513-5436 

Tuesday, August 20, 2013

What To Eat Before You Work Out

When do you work out? Is it first thing in the morning, during your lunch break, or maybe after work? Like most people, your work out time is dictated by everything else on your schedule.  Between work, school, kids’ activities, and family dinners, at some point during the day you carve out time to exercise. Go you!

But are you thinking about the food you’re choosing to fuel your workouts? How many times have you had a workout interrupted by a sudden lack of energy, dizziness, side cramps, or that dead weight in your stomach from a large meal? Both the food you eat and when you choose to eat it have an impact on your ability to complete your workout. Eating too much too close to your workout can leave you feeling sluggish or cause digestive issues, while eating too little can make you feel lightheaded. Either way, you body doesn’t have the energy it needs to power through your workout.

weight loss suwanee georgia
So when should you eat? Well, it depends on when you work out. Ideally, you should eat a nutritionally balanced meal 1-2 hours before you exercise. This meal should contain no more than 50% of the calories you expect to burn during your workout. If your workout normally burns 500 calories, then you should aim to eat 250 calories. 50-60% of these calories should come from carbohydrates, 25-35% from protein and 15% from fat. Carbohydrates, such as fruits, vegetables, bread, cereal, and pasta, help keep your blood sugar levels stable and provide energy for your workout. Protein from meats, cheese, eggs, dairy and soy help build and maintain muscle. Some good meal choices include:
·         Low-fat yogurt with a piece of fruit
·         Raw vegetables and hummus
·         Cottage cheese and fruit
·         Half a chicken, turkey or lean roast beef sandwich on whole-wheat bread
·         Low-fat string cheese with whole grain crackers
·         Hard boiled eggs
·         Trail mix containing nuts and dried fruit

For a morning work out, plan on waking up early enough to eat breakfast. Don’t rely on the previous night’s dinner to provide the energy for your workout. Most of that energy was used up while you slept, leaving you with low blood sugar. Exercising with low blood sugar can cause you to feel slow and unsteady. If you can’t bring yourself to wake up more than an hour before you exercise, have a lighter breakfast. And if the thought of eating anything in the morning causes you distress, try having a sports drink. They generally contain sufficient carbohydrates to raise your blood sugar and fuel your workout. Otherwise, some good breakfast choices include:
·         Whole-grain cereal with low-fat milk and a piece of fruit
·         Fruit and yogurt smoothie
·         Small whole-grain bagel with peanut butter
·         Oatmeal

If you haven’t eaten in awhile, or you only have 30 minutes before a scheduled workout, choose a small snack of easily digestible, simple carbohydrates containing 100-200 calories. Simple carbohydrates will cause fewer digestive issues during your workout than complex carbohydrates since they take less time to digest. Some good snack choices include:
·         Banana
·         Fruit juice or smoothie
·         Sports drinks
·         Raisins
·         Crackers or pretzels (not whole-grain)
·         Applesauce

It is important to think about the food you eat before you exercise. A combination of carbohydrates, some protein and a little fat will provide you with the energy you need to power through your workout. But even the best food choices can derail your workout if not given enough time to digest. The key is to find the foods and timing that work best for your body, and be consistent. If you are concerned about your pre-workout diet, schedule an appointment to speak with your doctor or a registered dietitian.

Written by:

Instructor, Suwanee Fitness Kickboxing
Choe's HapKiDo in Cumming and Suwanee
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041

Thursday, August 8, 2013

Martial Arts Classes in Suwanee teach the importance of Community Service

Here is a speech given by one of our Junior Instructors. Mr Aiden is a Junior Instructor, a leader at the Kids Martial Arts School in Cumming GA. This speech is about the importance of community service, and the personal benefits of helping others.  He gave the speech at a Choe's HapKiDo Karate Belt Test held at our Cumming Karate School. Part of being a Junior Instructor is learning to be more confident and being able to speak in front of an audience, and Liam did an awesome job with his speech :)

By: Aiden

Johns Creek Martial Arts
            "Today I want to talk to you about community service and its benefits.  I’ve done community service with Cub Scouts and Boy Scouts.  Our troop cleaned up a river, sold pine straw, and put down mulch and sod at a local church.  Because of this service, the church grounds look nicer and kids have a softer surface to play on.  My neighbors good a good price on pine straw and made our neighborhood look better.  The river is cleaner for fish and wildlife and for people to enjoy.
            Another very special kind of community service is to become a foster family.  My family is applying to be a foster family.  You have to be patient because it takes several months.  My parents had to take some special classes and we all have to answer questions and have our house inspected for safety.  We hope to give a home to a girl who needs a safe place to live.  I think having another sister in the house would be pretty nice.
            I encourage others to volunteer in their community.  You can volunteer at animal shelters giving the animals food and water or walking the dogs.  You could serve meals at homeless shelters.  Visit with the elderly in nursing homes.  You can donate clothes and toys to people who need them.  You can also pick up garbage in your neighborhood or local park.
            You will feel good and help others while you are doing it."

Choe's HapKiDo Karate in Cumming
3020 Old Atlanta Rd
Cumming, GA 30041
(678) 513-5436 

Thursday, August 1, 2013

Staying on top of your game with Massage Therapy - Cumming, GA

Massage Therapy

Is massage therapy a mere luxury to be indulged only on vacation, or can it be a valuable activity in your fitness program and everyday life? The health benefits of massage are wide-ranging, which makes massage something everyone should enjoy.

Massage is defined by as, “the act or art of treating the body by rubbing, kneading, patting, or the like, to stimulate circulation, increase suppleness, relieve tension, etc.” Therapeutic massage, one of the oldest health care practices known to history, is based on the concept that manipulation of the body’s soft tissues, muscle, fascia, tendons, and ligaments prevents and alleviates pain, stress, discomfort, and promotes overall health and well being.

The list of benefits of massage therapy is long, and not limited to what follows. Massage’s benefits are also supported by research, not to mention verbal confirmation of its recipients!


·         reduces stress
·         lowers heart rate
·         lowers blood pressure
·         increases circulation
·         increases lymph flow
·         aids in elimination of toxins
·         increases endorphins
·         improves range of motion and flexibility
·         reduces recovery time from injury
·         helps with digestion
·         helps with mental clarity
·         promotes better sleep
·         helps reduce headaches

A quick glance at this incomplete list shows that massage therapy provides an avenue to improve both physical health and mental health. For now, let’s take a look at how regular massage can be an important element in any exercise program.

Physical activity is recommended for everyone! In 2008, the US Department of Health and Human Services released the official US Physical Activity Guidelines. The recommendation shows that any activity provides some health benefits, and an increase in the frequency, intensity and duration of exercise increases the health benefits you gain.

The harder your muscles work, the more fuel required and the more waste produced. Massage therapy works on increasing the circulation of blood in the soft tissues of your body. By increasing circulation you aid the body in the natural cycle of eliminating toxins and metabolic wastes generated in resistance training.

This increase in circulation also helps your muscles repair themselves after an especially intense workout.  Delayed Onset Muscle Soreness, or DOMS, is that muscle discomfort that shows up 24-72 hours after a more-than-usual strenuous period of exercise.  DOMS is caused by microfractures in muscle cells. Massage has shown to be helpful in reducing muscle soreness.

Any exercise program presents a risk for injury. Deep tissue massage has been shown effective in aiding healing, such as back sprain. Sports massage can focus on specific muscle systems, promoting flexibility and minimizing injury, and also aiding healing after injury.

The kinds of massage are almost as numerous as the benefits. It’s important to determine what style is best for you before going to get a massage. Decide if you just want to relieve stress and relax, or if you have a particular symptom or health condition you need addressed. Some styles of massage are Swedish Massage, Deep Tissue Massage, Neuromuscular Therapy Massage, Sports Massage, Hot Stone Massage, Myofascial Release.

While it is well-known that good nutrition is an important key to a successful fitness program, it’s good to add that massage therapy can help anyone engaged in regular physical activity get the most out of their efforts by enhancing performance, maximizing gains, and reducing the risk for injury. 

Fitness Johns Creek

Written by:

Instructor, Johns Creek Fitness Kickboxing
Choe's HapKiDo of Cumming
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041