Sunday, February 9, 2014

Stress Management through Martial Arts in Cumming Ga 30041

At Choe's HapKiDo Karate in Cumming we provide a healthy outlet for people to exercise, learn self defense, and relieve stress.  Stress relief for adults is something that all adults in Cumming can benefit from, and Martial Arts Classes are an excellent way to live a happier, healthier less stressful life!  Below is an article by one of the members of our Martial Arts Instructor Team about stress management in Cumming GA.

Cumming GA Martial Arts
Management of stress in my life has been an ongoing campaign since I was 20 years old. At that
time, I was diagnosed with a stomach ulcer. That was the wake up call that I needed to change
some things in my life. Along the way, I have chosen some good techniques and some bad ones as
well. What follows are the techniques I use to keep the stress in my life under control. All of the
techniques do not work for everyone. When you search the Internet, you will find a lot of lists of
techniques on how to cope with your stress. I suggest you start by trying some of the techniques
that sound appealing to you, see if they work, and then expand on those techniques and add others
as well.

1. Nurture Yourself: What I mean by this is find time to do some things you enjoy. Get a
hobby, read, listen to music, be creative, have fun, or even volunteer. Take time out of your
daily grind and hectic schedule to do something that brings a smile to your face and warms
your heart.

Martial Arts Classes 300412. Take Advantage of Mini Relaxations: I have become a master of the power nap. A quick fifteen-minute nap and my system resets, reboots, and refreshes. This may not be the ideal
technique to use at work, but when you get home from a stressful day, a quick power nap
can revitalize you to spend time and focus on the people most important to you: your

3. Identify Sources of Stress: Learn to identify what people, things, or situations are causing
your stress level to increase. Find ways to limit or even eliminate these stressors from you

4. Breathe Easy: When you feel like you are about to blow your stack, STOP, and take several
slow, deep breaths. I usually give an eight count to one breathe in and one breathe out. You
should use deep breathing from your diaphragm at this time. Make sure your stomach is
rising, not just your chest cavity.

5. Address Tensions Head On: When you feel your muscles tensing up, nip it in the bud right
then with some relaxation techniques. A good immediate technique is progressive muscle
relaxation. Starting with your toes, relax every part of your body systematically until you
reach your head. Do not move from one part to the next until that part feels relaxed. Also
try a hot bath, Jacuzzi, massage or the sauna to help relax those tired, tense muscles.

6. Laugh It Off: One of the best ways to deal with stress is to find something funny and
just laugh the stress away. Laughter releases endorphins to improve your mood while
decreasing cortisol and adrenaline, tricking your nervous system into making you happy.

7. Be Mindful: Mindfulness incorporates physical and mental exercises that prevent stress
from becoming a problem in the first place. Yoga and Tai Chi are great programs that
teach this mindfulness. Mindfulness also means being aware that your stress management
techniques are not being detrimental to you while relieving your stress. Make sure you are
not over eating or binge drinking to help deal with your stress.

8. Focus on the Moment: The present is a gift; treat it as such. Take time to notice the things
each day that most people take for granted. Live each day as if it is on purpose.

9. Get Help when Needed: No person is an island. Know your limitations and live within in
them. When you need help, ask for it or learn to delegate when you can.

10. Exercise: I know it is the one word we all hate to hear and the one activity we will come up
with the most excuses to avoid, but exercise everyday even for a minute. If you are a cubicle
clone take a few minutes every hour to stretch something. Every couple of hours, get up
and walk around for a few minutes. These small moments will allow your body to reset and

Find what techniques work for you and start reducing the stress in your life. I live my life by two
simple rules now: 1. Don’t sweat the small stuff and 2. It is all small stuff. Life will continue to
move forward whether you are stressing about your situation or dealing with it. So just deal with
it. We make the choice everyday how we are going to live our lives. Choose to live your life in a
positive way and make the world a better place for someone else.

Leadership Team Member
Choe's HapKiDo Karate of Cumming and Suwanee
3020 Old Atlanta Rd.
Suite 300
Cumming, GA 30041

Friday, February 7, 2014

Weight Loss Goals - Weight Loss 30041 Cumming GA

Goal-setting is like drawing a map from where you are to where you want to be.  Our world is teeming with information on how to set goals, with lots of people willing to share their success stories. In the areas of health and weight loss, most people have an idea of where they want to be, but how do you know if your expectations are healthy and reasonable?
When it comes to weight loss, make sure you are setting a goal that is healthy and based on what’s reasonable, not what you think you should weigh. It’s important to understand that diet is as much an integral part of losing fat as is exercise. One way to calculate your ideal weight is the Hamwi method.  For women begin with 100 pounds for the first 5 feet of height, then add 5 pounds for every inch over 5 feet.  Add and subtract 10% of that number to find the ideal range and match your body frame. For men, begin with 106 pounds for the first 5 feet, then add 6 pounds for every inch over 5 feet (plus or minus 10% to calculate range.)

Once you have calculated your ideal weight, set an initial goal that is no more than 10% or your current weight. For instance, take a woman who is 5’6” tall and weighs 180 pounds. Using the Hamwi method, her ideal weight range is 117-143. If she has a large frame, the ultimate goal would be lose 37 pounds. Ten percent of her current weight is 18 pounds. This would be a great intermediate goal to meet and maintain for six months before moving on to the remainder of desired weight loss.

How long will it take? Realistically, aim for gradual weight loss. The Mayo Clinic recommends about 1-2 pounds each week. In order to accomplish 1-2 pounds per week, you need to burn  500-1,000 more calories than you consume per day. Consider the woman we mentioned above. At a loss rate of 1-2 pounds per week, it could take anywhere from 9 weeks to four and a half months to lose 18 pounds. This was an intermediate goal, that should be maintained before pressing on to the last 19 pounds to reach the ultimate goal.