This Week at SCS December 22 through 23rd
December 20, 2008 by Ms.Crissi.
ANNOUNCEMENTS:
- Merry Christmas everyone and Congratulations to our new ranks who promoted Friday, December 19th!
- Trellany Roberts, Christian Duplesis, Destin Peacock, Brandon Zoll, Logan Ellison, Glenn Swanson, Hannah Buzbee, Jenny Brown, Jon Walker, David Walker, Alec Walker, Josh Scott, Sylvester Hawthorne, Connor Burns, Joy Bruhn, Tina Brown, Lillie Abrams, Lacey Abrams, Kyleigh Boyer and Evan Ramsey all promoted to their next belt! Be sure to give them a high five when you see them in class!
- This week, our classes on Monday and Tuesday will be A/B Classes, so make sure you bring your sparring gear (if you have it).
- SCS Sport Karate will be closed December 24th through January 2nd. We will have candidate class on Saturday, January 3 (for high red belts). Remember that our new class schedule begins January 5. Over the holiday, the website will be updated so if you’ve lost your schedule, get one before Holiday Shut Down or check our website at www.scssportkarate.com.
- Over the next few days, everything in our inventory is 25% off! So take advantage of getting an extra t-shirt or replacing old sparring gear. We have a few stocking stuffer items as well. Quantities are limited, so shop early!
On behalf of Sensei, myself and our team, we’d like to express our sincere appreciation and gratitude to you and your family Your energy, support and encouragement, as we end another fantastic year of training and improving our lives together through the Martial Arts.
It’s been a great year and you’ve helped to make it that way…
Your eagerness and desire to learn and grow through the Martial Arts adds fuel to our fire.
Your loyalty and support is very appreciated and it’s an honor to have you on our team.
When we bow toward each other, we’re expressing a mutual respect and appreciation. We’ve always stressed that Martial Arts begins and ends with respect. Which is one reason why the relationships we develop in the dojo, are so strong and last so long.
Since we began SCS Sport Karate, it’s been our desire to develop and maintain excellent long term win-win relationships with our students and the communities we serve and live in. As we end another great year together, it’s a great time to look back at the
many victories and magical moments we’ve shared.
As well as some of the obstacles we’ve had to team up to shrink and overcome. It is our sincere hope that you, your family and friends have enjoyed and benefited from this past year as much as we have.
We wish you a Safe and Happy Holiday Season.
We look forward to seeing 2009 your best ever!
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SENSEI’S HOLIDAY FITNESS TIPS: Holidays are a great time of year to get together with family and friends to celebrate the Season and to bring in the New Year. It’s also a time of year that you may be tempted to eat, drink and be very,very merry.
I’m not here to tell you what to do, but I will share with you a few good reminders.
First and foremost…ALCOHOL.
If you must, then do so in moderation and avoid mixing drinks.
Alcohol is a depressant and a dehydrant. The more you take in, the more damage it does. Add to that, your local Police force is very aware of the season as well. You DO NOT want to get pulled over and get caught driving with your blood/alcohol level over the legal limit.
If you need large quantities of alcohol in your system to have fun, you may want to get around new friends or find a family that doesn’t require alcohol and drugs to enjoy them:)
Second…DESSERT.
Many people joke that life is short, so start your meal with a good dessert.
If you ever seen a kid eat a lot of junk food before the main meal, then you’ve also seen a moody kid that doesn’t want to eat the good stuff. You know this which is why I remind you that you are Champion and Champions practice self discipline.
If you’re a lean, mean Black Belt Champion before the Holidays…you should be after as well. The amount of junk food coming at you this next couple of weeks is likely to be far
more than any other time of year.
Again, if you must, wait until after you’ve eaten a well balanced meal. Had time to digest and put some water in your system. You’ll make better choices and quality and quantity.
Third…HABITS WE TRAIN ARE HABITS WE GAIN.
The Holidays can really mess with a Champions habits. Not just your food habits, but also your financial habits. Most people eat and drink more…and train less. Plus, they tend to spend much more during a period that many earn less.
It’s no wonder why there is always a Flu epidemic soon after the Holiday Season.
More stress and less training is pretty much a guaranteed formula for ill health and a weakened immune system. Jim Rohn says that success is simply practicing a few simple disciplines everyday. I agree 100% and hope that you enjoy your Holidays and practice
a few simple disciplines that set you up for an even better New Year.
Prepare to Shine in 2009!
Happy Holidays,
Sensei, Ms. Crissi, Brandon & Kyleigh Boyer
Tips for Staying Fit over the Holidays
December 20, 2008 by Ms.Crissi.
HOLIDAY TIPS:
TIPS FOR STAYING FIT BY COACH STACY FOWLER
So here are some tips to keep that Holiday Jingle Jangle – the inevitable 1-5 pounds of additional fat brought on by 3,000 calorie feasts — from taking over your waistline during the Holiday season.
- Instead of “stuffing your face” at holiday parties, try stuffing in your workouts during the week. Every step counts for burning those calories. There are about 2,000 steps in a mile. You should aim for at least 10,000 steps (or about 5 miles) per day. Start now so that you get a jump on the holiday spread. While shopping, park further out and walk – pass up the front row spots.
- After the “Big Feast,” plan to go for a walk or run – or engage in some other form of cardio. Build a snowman – or, better yet, have a fun snowball fight. If it’s too cold outside, play sports with your Wii.
- Beware of the office munchies – the cookies, the cake and the candy. If you try one of each, you will have taken in an extra 350 calories.
- Beware of your kids’ Holiday programs. Especially watch out for the punch. One cup is a whopping 82 calories! A handful of nuts is 166 calories. A half of a sugar cookie — 50 calories! Light, non-caramel popcorn is 130 kcal for just ½ cup!
- Don’t go to parties on an empty stomach. Eat a little before you go so you’re not so tempted to overindulge at the feast.
Liquid calories do count and they can add up quickly. One cup of eggnog is 343 calories and 19 grams of fat — 11 grams of saturated fat, which you’d have to walk an extra 4.6 miles to burn it off.
- Pace yourself – don’t race through your food. It takes 20 minutes for the brain to signal the stomach that you’re full. Remember, if it’s a buffet, you can always go back for more. Eating off others’ plates also adds to your calorie count.
Survey the spread before digging in. Strategize your “attack.” Try everything in smaller portions. Choose leaner cuts of meats.
- If you’re on the “holiday party trail,” attending 2 or 3 festivities in one evening, try indulging only in appetizers at the first event, a main course at the second event and desert at the last stop.
- Don’t socialize with the food. Mingling with the other guests will cost you zero calories.
- Fill up on fruits and veggies first, so you’re not tempted to overindulge in the less healthy choices. These foods are high in fiber and make you feel full faster.
- If you’re involved in food preparation, look into ways you can substitute healthier ingredients without sacrificing taste. For example, substitute low-fat milk or cheese for whole milk or cheese.
- Quality Control is a nice way of saying “I’ll just take a little taste to see if it is good!” Remember, broken cookies have the same number of calories as those intact. One single misshapen cookie counts for 156 calories. Also, keep in mind that the calories you ingest while licking the spoon add up in a hurry too.
- Think about your eating and don’t consume unconsciously. Ask yourself, “Am I really hungry, or am I bored, nervous, or depressed?” Eat because you’re hungry.
- If you’re the host, give the leftovers away so you’re not tempted to indulge later.
Follow these simple tips to avoid that “snug in the pants feel” so common after the first of the year. Come to think of it, this may be the reason layering was invented – so you wouldn’t have to tuck anything in. Enjoy the Holiday spreads – but keep your activities up as well. Because as the Coach always reminds you, “When you’re moving you’re improving!”
Coach Stacy Fowler, M.S., C.P.T.
President, Colorado Governor’s Council for Physical Fitness
