Want to Become Stronger, Sharper, and More Confident? Try KaratePick the Brain | Motivation and Self Improvement

Feel powerless? Do you want to be stronger, faster, and more confident in yourself? Here are 5 ways that Karate helped me do just that!

Source: Want to Become Stronger, Sharper, and More Confident? Try KaratePick the Brain | Motivation and Self Improvement

10 Survival Skills Every 12 Year Old Should Know – Mom with a PREP

Does your twelve year old know these basic life skills? It’s about time that he or she did (and frankly – all of us!) // Mom with a PREP

Source: 10 Survival Skills Every 12 Year Old Should Know – Mom with a PREP

One Accord Karate Warm Ups

One Accord Karate Warm up Exercises



  1. Jumping Jacks 20x
  2. Back and Forth 20x
  3. Criss Cross 20x
  4. Side to Side 20x
  5. Squatting down feet together 4x
  6. Wide Side Lunge Pose 4x
  7. Wide Side Lunge Pose (toes up) 4x
  8. Knee Rotation 16x
  9. Hip Bend (Lateral Flexion) 16x
  10. Stretching down to the floor and back 4x
  11. Hip Rotation 16x
  12. Sweeping (big cirlce) 8x
  13. Front leg stretch 10x each leg
  14. Side leg stretch 10x each leg
  15. Back leg stretch 10x each leg
  16. Push ups slow count, hold at the end 10x
  17. open close hands to fist 10x palm face down 10x palm face up
  18. Push ups Fast count 20x
  19. Thigh Stretch (optional) 10 second
  20. Sit ups or crunches 60x minimum
  21. Stretch the Abs 10 seconds
  22. Child’s pose (stretch the shoulders) 10 seconds


Hydration – Importance and the Proper Way for an Athlete to Hydrate

Benefits of Hydration, Bene Rullan

A martial artist should be well aware of the the benefits of drinking water, and have the knowledge on how the amount of water affects the body’s ability to function properly. If you are well hydrated, then you will perform better and avoid the dangers when you get dehydrated. Always remember that proper hydration is top priority when it comes to maintaining a body that is to perform well in training and in competition as well.


Proper Way To Hydrate
Properly hydrated means a body that functions properly, fluids in the body have numerous functions and are essential to the physical well being and health of a person. Fluids form blood, aid in digestion, and also prevents the body from overheating through sweat. For a martial artist who trains hard, excessive sweating is a normal occurrence, and needs to be replenished. Sweat regulates the temperature of a person by evaporation. Failing to replenish fluids after excessive sweating, the danger of the body to overheat will lead to low performance and even dangerous consequences. Different levels of sweating differs from person to person and can be influenced by different external factors such as, temperature, clothing, altitude and humidity.

Avoiding Dehydration
Inadequate intake of water is the leading cause of dehydration. Dehydration causes lack of energy, which could further lead to headaches, dizziness and disorientation. It is important to replenish fluids while it is being lost. Replenishing fluids only after a training session is of no use, as it could result in dehydration and loss of performance.

Effects of Dehydration
1-2% – Thirst and weakness
3-4% – Low performance, dry mouth,
5-6% – Increased body temperature, headache, irritability
7-10% – Dizziness, disorientation, heat stroke and even death


The Right Way to Hydrate
Water intake before the training, during the training and after the training should be properly planned.

Before Training – Drink 14-18 ounces of water two hours before the training. The two hour gap is enough to fully hydrate the body and leave enough time for excess water to come out of the system. Plain water is the best source of hydration. Take 5-7 ounces of water just 15 minutes before the exercise to be fully hydrated before the physical activity.

During training – The athlete must constantly keep hydrating the body every 20-25 minutes with 5-10 ounces of water. Sports drinks are also a good idea during exercise as they help also to replenish the sodium lost through perspiration.

After the Training – The athlete should be encouraged to replace all the lost fluid by consuming approximately 20 ounces of fluid for every pound of weight lost.


Electrolyte Considerations for Athletes
Due to excessive perspiration, athletes should consume 1.5 g of sodium and 2.3 g of chloride each day (or 3.8 g of salt) to replace the amount lost through perspiration. The maximum amount should not exceed 5.8 g of salt each day (2.3 g of sodium). Older people and patients who have elevated blood pressure, coronary heart disease, diabetes, and kidney disease should avoid consuming salt at the upper level. Endurance athletes and other individuals who are involved in strenuous activities should consume more sodium to offset sweat losses. The carbonates in the sports drinks also help the muscles perform better. Athletes should also have an adequate intake of 4.7 g of potassium per day to blunt the effects of salt, lower blood pressure, and reduce the risk of kidney stones and bone loss. Athletes should also eat foods rich in potassium such as bananas.


Caffeinated Drink & Alcohol
Caffeinated drinks must be avoided because they act as a diuretic and works against hydration. A cup of coffee contains 1.5 micrograms of caffeine. Also keep in mind that drinking alcohol has the effect of heating up the body, and also has the opposite effect on hydration.


Bene Sensei

Karate for the 2020 Olympics!

The International Olympic Committee (IOC) today agreed to add baseball/softball, karate, skateboard, sports climbing and surfing to the sports programme for the Olympic Games Tokyo 2020.

The decision by the 129th IOC Session in Rio de Janeiro was the most comprehensive evolution of the Olympic programme in modern history. Plans call for staging the skateboarding and sports climbing events in temporary venues installed in urban settings, marking a historic step in bringing the Games to young people and reflecting the trend of urbanisation of sport.

The Organising Committee for the Tokyo 2020 Games proposed the five new sports in response to the new flexibility provided by Olympic Agenda 2020.

Today’s vote was the culmination of a two-year process that began with the unanimous approval of the IOC’s strategic roadmap in 2014. The recommendation to give Organising Committees the flexibility to propose new sports for their edition of the Games was intended to put even more focus on innovation, flexibility and youth in the development Olympic programme.

Tokyo 2020, the first Organising Committee able to take advantage of the change, submitted its proposal for the five new sports to the IOC in September 2015.

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Roland Sensei teaching us to fold our Gi in a cool way


Learn to Count in Japanese!

Learn to count in Japanese, Sensei Neko

Let Sensei Neko help you, Learn to memorize and count in Japanese!