1. Aerobic Activity
Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.
2. Muscle Strengthening
Include muscle strengthening activities, such as martial arts moves or push-ups, at least 3 days per week as part of your child's 60 or more minutes.
3. Bone Strengthening
Include bone strengthening activities, such as jumping rope, kicking, punching or running, at least 3 days per week as part of your child's 60 or more minutes.
On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When your child does moderate-intensity activity, their heart will beat faster than normal and he will breathe harder than normal. Vigorous-intensity activity is a level 7 or 8. When your child does vigorous-intensity activity, their heart will beat much faster than normal and they will breathe much harder than normal.
Another way to judge intensity is to think about the activity your child is doing and compare it to the average child. What amount of intensity would the average child use? For example, when your daughter walks to school with friends each morning, she's probably doing moderate-intensity aerobic activity. But while she is at school, when she runs, or chases others by playing tag during recess, she's probably doing vigorous-intensity activity.
Martial Arts can help your child maintain these healthy requirements while having fun and learning important self protection techniques. We are offing a FREE Community Martial Arts Workshop for kids 7 - 12. Please call or register online. Families and friends are welcome!
You’re walking home on an otherwise nice brisk evening with your family or loved one when, out of nowhere, you are surrounded by aggressive and intimidating people that want to harm you. They may just yell and/or push at first. They may grab you, or swing or threaten you with a gun or a knife. What would you do? Would you know what to do to protect yourself and your family? How would you feel? How would you react?
Any of these scenarios are scary at best and deadly at worst. Over 1500 people die from injuries involving knife attacks each year; 5 times as many as those killed by rifles. Statistics aside, the brutal reality is that knives are prevalent and dangerous, knife wounds are nasty and becoming a victim is totally preventable. It is wise to train to defend against threats and attacks with knives, and the best time to think about this is not when the attack is imminent and real. I highly recommend that every reader get some training. For the purposes of this article, I will address 5 hacks that could save your life in a knife attack scenario.
1.Understand the Threat.
Knives are a real threat! They are common, easy to carry and conceal, and can inflict severe wounds and damage, up to and including death. I really don’t think that most people understand how nasty slashes and stabs of the knife upon human flesh can be. This is a mistake. Awareness of the seriousness of the threat is an important step in preparing to deal with it. Awareness can also help you to pay attention, noticing who around is carrying a knife well before any threat exists.
On the other hand, it’s very important to know that it’s very possible to survive an attack if you know how to. In the best case, of course, you have trained in advance. The time to condition to react correctly is when the threat isn’t real; I often remind my students that, “it’s a good thing to get stabbed with a rubber knife all day long”. What can be a painful or deadly mistake in real life is, in training, only feedback.
With or without training, it is important to understand that fighting back aggressively will more likely improve your situation. We know from the defensive wounds of attack crime reports that the victim will not often be killed by the first, second or even first several attacks. Most attackers are not trained knife fighters, but rather an angry person attacking viciously with an overhand (icepick) stab, underhand upward vertical strike, stabbing or slashing, and probably repeatedly, but probably with more aggressiveness than accuracy. It is for this reason that actively defending is so important, and this leads us to knife hack number two.
As I alluded to in number one, the victim that tries to defend without fighting back is the most likely to be killed by a knife attack. Of course, if the scum bag threatening you with a knife just wants your money, you should give him your money because, as I have also already suggested, a knife fight situation is not something that you really want to get into. The variables are many and the stakes are high; so, if he wants something that you can easily replace, the right play is to give it.
My teacher once told me, though, that when you are dealing with a terrorist, you should consider yourself already dead, and that any move that you make to improve your situation improves your situation. While I am certainly not saying that every knife attacker is a terrorist, I am saying that not everyone with a knife will leave you alone just because you give them what they want. You will have to make the call of which one you are dealing with and act accordingly.
This decision only applies to a knife threat, of course. Once the knife is in motion towards you, your decision time has been ended. This is the time when, as I say, you must deal aggressively with the problem. In my system, Krav Maga, we will use a block and a simultaneous counterattack. While the block will hopefully stop the first attack and, if not the first then the second; the aggressive counterattacks address the problem. The problem isn't the knife but rather is the attacker wielding the knife, and that problem must be dealt with aggressively.
3.Control The Weapon
As soon as we block and counterattack, we should also attempt to control the weapon. The exception to this rule would be wherein we counterattack strongly enough that we make enough distance to completely disengage and get away so quickly that we don't have to, which is even better. In close proximity to the attacker, however, by necessity or because we can’t move quickly enough, we must control the weapon hand as soon as possible, stopping its ability to continue cycling the attack. We need to control long enough and well enough to affect knife hack number four.
4.Disengage or Neutralize
As stated in number 3, making distance and getting away from the attacker and attack is the best case of all. The disengagement can happen directly after the initial defense and counterattack, if you made sufficient distance to escape and are fast enough to do so; or it could be after you entered and controlled the weapon, have already struck multiple times in the correct areas to slow down the attacker and then you disengage and exit the area while scanning for more attackers. Still other times, the situation may dictate that you can’t leave the scene; perhaps a small child or elderly parent keeps you from the ability to flee quickly. In this case, one must be able to neutralize the threat to ensure that he’ll be able to get his family home safely.
At the risk of being redundant, the very best thing that you can do to survive a violent knife attack is to start preparing for that scenario today. Be aware, of your own abilities and limitations, and also of your surroundings, including where you are, with whom and who else is in the area. Practice doing this always. At first it will feel funny, or even awkward; but like all new skills, awareness will become natural when practiced over time. If you can, get some training from an experienced instructor trained in a reality based martial art including knife defense. If you already train, practice seriously. I believe every Krav Maga student should have their own training knife and training gun. The combination of proper instruction on how to best defend yourself, with significant repetition and practice under stress, is the very best way to prepare today to defend tomorrow.
I hope that nobody reading this ever has to defend themselves against a knife attack. In the best case, should you decide to take my advice and get some training, all the preparation will be only insurance. In a great school, the training will come with some bonuses including fun, fitness, friends and family, as well as the confidence to walk in peace. I pray every day that none of my students ever has to use the self-defense that I teach them because, by definition, somethings gone really bad and someone’s going to get really hurt. The only thing worse than having to defend, though, would be to have to and not be prepared for it. This is why we pray for the best, but train for the worst today.
Stephen Del Castillo
Grand Master Del Castillo (Shihan Steve) is the Founder and Master Instructor of Krav Maga Martial Arts. He has over 35 years of martial arts experience with the last 15 specifically in the Israeli Self Protection system known as Krav Maga. He is a 7th Degree Blackbelt and Master Instructor with Blackbelt Schools International, an MBA, and the Chief Instructor of KMMA USA, with affiliate instructors and schools around the country. For more info on Shihan Steve, his schools or affiliate program, go to www.kmmausa.com. For any questions or comments about this blog or his programs, you may also email Shihan at email@example.com
Working moms struggle with a lack of time more than most people do. From getting the kids ready for daycare or school to making sure they are safe and sound, every waking hour seems to be given to your children. It’s for good reason: they are your pride and joy.
You also have a house to maintain: laundry to be done, bathrooms to be cleaned, a kitchen to be maintained, a husband to tend to — everyone and everything demands your attention. It seems that you’re the only one that can maintain calm and order amongst the chaos.
What’s more is that you have a full-time job. No matter what your income stream looks like, it demands your time and attention. From taking care of your boss’s calendar to keeping order in the office, meeting deadlines, and organizing meetings, you are the heartbeat of your organization.
So, how do you get it all done? Well, most working moms don’t all the time. Sometimes, the house stays dirty. Sometimes, the laundry piles up so high it looks like a miniature version of the Leaning Tower of Pisa. And sometimes, just sometimes, the chaos at work is too much.
Eventually, you start to play catchup with everything that’s befallen you. You might squeeze in an exercise session or two, but when those chaotic days come, you feel like quitting altogether.
Trust me, I get it. Overwhelm can set in and crush your spirit. You can only keep calm and order in your life for so long. And even as you struggle day by day, the temptation to give up your fitness dreams grows and grows.
And yet, some working moms seem to make a huge splash. They make time for exercise. They make time to prep nutritious meals. They make time to clean the house. They make time to do the laundry. They make time for their family. They have more energy. They lose the extra weight. They get fit.
How do these moms get it done? In one word: structure.
These working moms create a structure that puts them in full control of their weight loss goals.
Here’s how you can regain control of your schedule and turn things around.
1. You Must Prioritize Exercise
Ask yourself this question: Is exercise a top priority in my life?
You might think it is because fitness is on your mind daily, but here’s a little secret: a should is totally different than a must. When something is not a priority, you will always make excuses not to do it.
Why should fitness be a priority? Because if you can’t take care of yourself, how are you going to take care of your family?
Every day, we’re constantly bombarded with new-and-improved research that shows the benefits of a healthy diet and exercise. More energy. Less stress. A body geared for fighting off viruses. Now, don’t get me wrong, you’ll still have a sick day here and there, but not as often as you would if you weren’t active or eating healthy.
2. Specify The Reasons That Prompted Your Desire To Change
Here’s the thing about fitness: it will only work if you have the right mindset. You can have all the resources at your disposal, but without a compelling reason to exercise, you are likely to quit.
I’m not talking about having motivation or trying to pump yourself up on days you decide to work out. Motivation will only take you so far. Your reason is what will prevent you from veering off track or quitting altogether.
Your why will always keep you going.
Your why will help you develop discipline. You’ll be able to find the strength to exercise and eat healthy during times when it’s hard to do so.
An effective strategy is to keep a journal where you write your reasons for working out. Remember, your reasons are, well, your reasons. Don’t ever think that your reasons aren’t good enough. As a mother, you are a prime example for your family. Think about the impact on your husband and children when they see the dedication and drive you show for changing yourself.
3. Think Family Fitness
Involve your children in your fitness routine. Why? Because it’s tough to find a babysitter to watch the kids for an hour or so, and just because you can’t find care for your children doesn’t mean that you can’t exercise. There are tons of ways you can include the kids in your fitness routine.
Some moms like to play games with their kids. They’ll race each other or play a game of tag. Invest in a children’s seat for your bike, or if your children are age-appropriate, buy them a bike of their own so they can join you on a bike ride.
Plus, there’s a new wave of what moms are calling “stroller fitness.” A lot of moms are walking or jogging with their kids in their strollers.
Don’t let your babies be an excuse for not exercising. Not only will you be active, but you can even form a strong bond with your kids just by having them around while you work out.
4. Know That Some Days Are Going To Be Easier Than Others
There are going to be days when you’re full of energy and feel like you can do extra. And then there are going to be days where you’re just happy to have put your workout clothes on. No matter what you feel on the difficult days, make sure that you at least try to get some activity in.
You might not be able to get in that full mile or strength train for 30 minutes. That’s fine. Each day is going to present its own unique obstacles. You might be fatigued. The kids might get sick. You might have to put in extra hours at work. Whatever the case, don’t give it the momentum that will make you give up.
Just keep going.
5. Don’t Go At It Alone
Try to find a community that will support you. Fitness and nutrition are more difficult if you have no one to fall back on. The important thing for this tip is to find a community that will 100% have your back. It could be your husband, a close friend, an online community, or another working mom. You can even seek the services of a life coach or fitness trainer.
It’s important that your community understands your goals and desire for working out. Why? Because they are the ones that are going to keep you accountable. You will not achieve your fitness goals if you have a community that accepts every excuse you make. This is why I believe that the services of a life coach are a beneficial investment.
You want someone that will give you the kick in the pants you need to keep going. At the same time, you want someone that will be motivating and uplifting instead of critical and doubtful.
Create your community and you’ll increase your chances of making fitness a habit.
You Can Do This!
Moms, we need you! Not just to be alive, but to be involved and active in our lives. Your husband needs you. Your babies need you. Hell, the entire world needs you.
What would life be like without moms? What would life be like for your children without the warm and caring love of their mom? What would life be like for your husband without your intimate love and support for him and the family?
It is true that if you follow these tips, you will lose weight. But most importantly, if you follow these tips, you will create a mind and body that will give you the energy and strength you need to guide your family through the beautiful journey that is life.
So, when does your fitness routine start?
Many ladies choose martial arts for fitness. Both traditional martial arts and fitness martial arts provide the flexibility, cardio and strength training needed for a lean, thin athletic look. The structure, group support and positive coaching is just what you need to stay active and motivated.
With the right instructor, kids 4 years old and up flourish in self-defense and martial arts training
1. Improves physical fitness and coordination
2. Teaches concentration, discipline and respect
3. Develops confidence
In a self-defense program, children are constantly learning new skills, and each one is a little more challenging than the one before. Not everything is easy and developing these skills can take practice. But developing new skills leads to confidence and pride in one’s abilities. A good instructor is also praising children for their effort and good work which builds confidence.
4. Develops assertiveness, tenacity and determination
Mastering new skills, such as physical abilities and self-defense techniques, requires assertiveness, tenacity and determination. Kids need to be prepared to give it a go, keep trying, work through failure, try harder, see others succeed, make small improvements, until they experience success.
5. Develops communication, listening and social skills
Listening and following instructions are fundamental aspects of a self-defense program, and a good self-defense program is going to place a lot of emphasis on teaching children to ‘speak up for themselves’.
6. Teaches nutrition, anatomy and hygiene
In a physical program that encourages movement, it is easy to reinforce why we need to eat well to give our bodies fuel for playing. And a good self-defense program is also an opportunity to teach anatomy (left, right, body parts etc.) and hygiene (cut your fingernails, wash your hands etc.).
7. Teaches spatial concepts
(Spatial awareness means an understanding of the child compared to their surroundings, such as up, down, forward, backward, in, out, stop, go etc.)
8. Teaches awareness of danger
Children learn to use their eyes and their ears to be aware of their situation, for instance, aware of the road and cars, or keeping close to mom and daddy. This is the most important aspect of self-defense for kids. If they are aware of themselves and aware of things that could mean danger, they have the best chance of staying safe.
9. Teaches gentle solutions to bullying and rough play
Sometimes an ‘attack’ is rough play, like siblings wrestling or getting too rowdy; and sometimes an attack is bullying or fighting which can really hurt. Either way, when we’re talking about kids at home, school or in the playground, the last thing we want is any child getting hurt. So, a good self-defense program teaches gentle solutions for when the child is being ‘attacked’ by another child. A good program emphasizes using voice and non-violent ways to protect their personal space
10. Helps kids to stay safe and avoid accidents
And finally, a good self-defense program will be holistic. After all, there is not much point teaching a child self-defense if they don’t know to stay off the road. Through self-defense, we can develop a child’s awareness across a broad range of safety topics, including road safety, water safety, sun safety, electricity, burns, etc. and of course, stranger danger and concepts of personal body protection (e.g. from my top to my toes, I say what goes).
That’s 10 amazing benefits your children will get out of learning self-defense. Click the button on the top of this page and sign up for our trial offer today!