Sunday, September 15, 2013

Consistency is key


Consistency is key for results.  Any activity that is done regularly is of course going to get results.  If you run 3 times a week you are more likely to be able to do that 5K than if you just run once in awhile whenever you can fit it in.  To be consistent in training it helps to schedule and put in your calendar regular times for training.  Also, be clear on your values because what you value most will be what you are consistent with most.  What are your top priorities?  By making health a top priority training will naturally become more consistent.

With our children we experience the importance of consistency with setting rules and boundaries. The benefits become very clear as we see our children thrive in a world where they know what to expect and what is expected of them.  So just as with adults, kids also need consistency with their training to get the best results.  When training is not consistent often children will lose interest or resist going.  So again, identify values and top priorities and then make a regular schedule to get the most out of training program.  Consistency is the key to success. 

Wednesday, July 31, 2013

Keep it FRESH!


Want some great ways to keep your gear fresh and stink free? Try some of these tricks of the trade... 

1.  Drop some of these odor eaters into your bag or gloves. They absorb moisture and make it smell nice and clean.  Click here to purchase in our online store for just $9.95/pair!  
2.  Wearing hand wraps will absorb a lot of sweat that will otherwise soak into gloves and focus mitts.  Handwraps can also be washed.  Yes you should wash your hand wraps!  Tired of your hand wraps ending up in a twisted mess in the laundry?  Simple...just throw them into a small mesh laundry bag and then throw them in with the wash & dry.  Also, check out the Quick Wrap in our online store just $14.95.  Roll your hand wraps in seconds!
3. Wipe down sparring gear with tea tree oil wipes.  You can buy at most body care shops or make them at home with paper towels then stash them in your bag. Great for wiping off feet and hands after training also!  Spritz gear with 50/50 rubbing alcohol and water.  After a few minutes, slide a cotton ball with a few drops of tea tree oil inside gear and let air dry. 
4.  Crumple up some newspaper and keep inside your gloves to help absorb moisture.  You can also put some cedar chips in a pair of socks and keep in your gloves.
5.  Air it out!  That unappealing smell comes from mold and bacteria collected from hands, feet, etc; both thrive in warm and humid environments.  The most important way to combat this is to air gear out after training.
6.  Another way to kill bacteria is to put gear in the freezer overnight in a plastic bag.  Although it is not recommended to do this too often as it can damage gear over time, especially leather.  Use this as a last resort.

Tuesday, March 26, 2013

Reach Your Goals




Lately I feel that many people come to class, and at the end, ask the same questions, either " I have been coming to Xtreme Ninja for 2-3 weeks now, and I haven't lost weight. What is the problem, and why am I not loosing?" or " I have been coming to class for 6+ months, in the beginning I lost weight, but it's all stopeed. What's going on?"

Exercise and healthy eating are crucial to weight loss, but even if you do these sometimes the weight doesn't budge. Since weight loss is a positive reinforcement for a healthy lifestyle, it is discouraging when the weight remains. Many factors may contribute to a lack of weight loss even when you are doing the right things. Your diet and exercise efforts may not be sufficient. (I can hear sighs and see eyes rolling now)

  • Diet. Regardless of your diet, weight loss depends on consuming fewer calories than the body needs to maintain its weight.
  • Sleep. Research shows in many that sleeping less than seven hours a night results in weight gain. 
  • Exercise Intensity. Any physical activity is beneficial, but to burn calories and lose weight, exercise needs to be performed in your target heart rate range, which is calculated by subtracting your age from 220, and multiplying the difference by 65 and 85 percent. Exercising at a lower intensity is not effective at burning fat. Many of us think that it's sufficient to have an amazing just 1 or 2 days a week and expect drastic results, unfortunately that is not the case. Regular high intensity exercise needs to be regular and frequent, 4-5 times a week. Another HUGE issue is that muscles can get used to the exercise, this then requires that you spike or increase the intensity to maintain fat burn. 

Personally, I hit a plateau roughly 5 months ago. I felt that I just couldn't get past the physical struggles and challenges I had no matter what I did. After taking into account these three major points, I noticed changes within a week, and have been making steady progress since.


So in short, make wiser, healthier food choices, get a good amount of rest and push yourself when exercising.

Sunday, March 3, 2013

Good Luck BJJ Students!

Good luck to all of our students competing today at the 
2013 Brazilian Jiu-Jitsu Competition today. 







Friday, March 1, 2013

March AB Madness



Count the ways!



There are countless reasons why people, myself included, love taking Muay Thai classes at Xtreme Ninja. Some of the most prominent being weight loss, better health, a more positive outlook, feeling more confident and strong, and feeling like part of a family. Research shows that kickboxing, Muay Thai, is one of the leading calorie burners at upwards of 800 calories per hour.

For sure, if you give it your all, and consistently come to class, you can expect major changes in your body. You’ll burn lots of calories, build muscle, and in general, get your metabolism kicked into high gear. Classes at XN are a great way to help you shed those unwanted pounds. Additionally, you’ll reshape your body. Your arms, legs, and waistline are going to become more toned. Believe it or not, stick with it long enough and you may even develop those six pack abs everyone longs for! 

At Xtreme Ninja, we take the utmost pride in making sure that all of our classes are not only positive but inspirational. We’ll keep you motivated and thinking about your progress and goals, and push you further than you could ever go on your own. Everyone goes home from class with renewed vigor, enthusiasm and a sense of pride and accomplishment.

A known fact about Martial Arts/Muay Thai is that it assists in developing better self-confidence. Ninja and all the other instructors at XN will encourage you to take chances, to push yourself further than you ever thought possible. The success you experience at XN will teach you that you can be successful at anything if you truly believe you can. As a result, improved confidence leads to better performance at work, being a better student or parent, a better circle of friends, better performance in sports and in extracurricular activities in general. You’re improved self-confidence will help you deal with all of life’s challenges with a more positive outlook.



With all of this in mind, the month of March is here! A fresh start for us all. If it's been a while since you have at a class, here is your chance to start over. If you have never been, now is the time. You owe it to yourself all of the amazing benefits that you get from being a student at Xtreme Ninja