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MARTIAL ARTS FITNESS CENTRE

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How to Stay Healthy During a Pandemic

These are challenging times for everyone. Local businesses are suffering. Front-line workers are exhausted from relentless schedules. Everyone is out of sorts.

Here are some tips to keep yourself healthy during the Covid-19 Restrictions:

1) Keep a Routine. Wake up and go to bed at your normal times. Keep your morning/bedtime regimes and don’t forget to floss!

2) Enjoy well-balanced meals and snacks. With all the Netflix watching, it’s easy to grab a bag of chips or a container of ice cream from the local convenience store. Instead, eat some of those apples or carrots you bought in abundance from your bi-weekly trip to the grocery store.

3) Enjoy the outdoors. Keep walking and take in all that fresh air!

4) Exercise. We will be uploading regular videos for you to practice your karate, fighting, or fitness. It’s either me or old Richard Simmons videos. The choice is yours.

Be safe and reach out to your Elite family. We care about you.

Elite at DSkate Camp

DSkate Camp is a hockey program for Type 1 Diabetic children that takes place for two weeks during the summer.

Renshi Guy and Sensei Krista are there this week representing Elite Martial Arts. They are spending some time teaching 120 kids the basics of kicking and punching along with its cross-training relation to hockey.

They are working hard to improve kids’ skills and confidence. This is a unique opportunity for these amazing kids living with Type 1 Diabetes and the wonderful families that walk alongside them.

Thank you to Renshi Guy, Sensei Krista and their family for giving back to such a phenomenal community.

BLACK BELT 2018

Congratulations to all of our martial artists for their hard work and dedication during last week’s black belt grading.

What does earning a black belt really mean? 

Earning a black belt doesn’t necessarily make someone a ninja, but it is an indication of determination, perseverance, strength, and precision.

At Elite, a black belt grading occurs once a year and spans over three days. It is a physical, psychological, and emotional challenge. Limits are pushed and personal bests are beat.

What does a black belt mean to Renshi Guy?

“A black belt at Elite means being part of a group of martial artist that value leadership and the feeling of accomplishment.”

When did Renshi Guy know he wanted to be a black belt? 

“I knew I wanted to be a black belt when I started martial arts at the age of six.”

What was the highlight of this year’s grading? 

“I was so proud of the students, who despite being absolutely exhausted managed to put on a stellar show highlighting what they’ve mastered on their journey to black belt. They took genuine pride in pulling it together for the sake of their parents and loved ones so that they too could bask in their success and hard work. The dreaded outdoor training and conditioning component of the grading  also went surprisingly well. It was really great witnessing the camaraderie among students, their team spirit, encouragement of their fellow martial artists. It was an indication of true sportsmanship to hear them cheering for one another.”

What do you look for in a good martial artist?

“A good martial artist possesses patience, perseverance, and determination.  They should be goal-oriented, driven, kind, and most importantly – humble.”

Elite is proud to have such a fine group of students. We are ever so grateful for the instructors that continually take their time to share their success with others while ensuring the quality and sustainability of Elite Martial Arts is upheld. This grading would not have been possible without the prolonged support of the dedicated instructors we are so fortunate to have as part of our dojo. Thank you Sensei Rick, Sensei Gilles, Sensei Linda, Sensei Marty, Sensei Chris, Sensei Caitlin, Sensei Gelane, Sensei Danika and the rest of our phenomenal team. Our young black belts will continue to flourish thanks to you. Congratulations Elite martial artists.

Congratulations to Team Elite

The month of April has been busy for our tournament team and its coaches. With KJS, Provincials, and the Quebec Open, our superstar martial artists have been fighting, sweating, and working hard at being the best they can be.

With many of our martial artists moving onto Nationals, we wish them continued success.

Thank you to the fantastic coaches, Sensei Chris, Sensei Gilles, Sensei Maria, Sensei Danica, Sensei Caitlin, Sensei Linda,  Sensei Mallory, and the rest of our remarkable team for their dedication and guidance. Thank you to parents for their hard work and support. The Elite family is strong thanks to your commitment and loyalty. Thank you!

The Benefits of Simple Exercises

Sometimes we try to complicate life by starting exercise regimes that are too difficult. This practice can often lead to us becoming discouraged and more likely to quit when we don’t achieve perfection right away. We overlook the simplicity in achieving good physical health. We make our health about complex fitness classes and obscure dieting fads. Tired of giving up? Tired of feeling defeated? Go back to basics.

Just as in martial arts, life doesn’t start with a black belt. We need to remember the fundamentals of classic exercises. It takes practice and consistency to get better….and even when we get our black belt, we can’t forget the simple movements that our entire curriculum is based on.

Here are some simple exercises we do regularly:

Touching your toes
Push-ups
Jumping Jacks
Planks
Squats

If you’re looking to be more physically fit, try incorporating these exercises into your daily routine. Getting up from your desk a few times a day and touching your toes will stretch your leg muscles, your shoulders and back muscles. A short walk at lunch can brighten your mood and increase your strength and balance. Push-Ups are a great full-body exercise – and you don’t have to start with a hundred. Start with 10 and work your way up from there. And, if you have to start from your knees (we do NOT call them girl push-ups because of well, you know, feminism), go for it! Practice and you will see improvement every single time!

Keep it simple. Keep moving! Try to do a little bit each day. Have fun!

No need for equipment. No need for a gym membership. Try this all at home (after consulting a health professional) or even better – join us at Elite Martial Arts & Fitness.

Wanna Be a Hottie? You’ve Gotta Warm-Up First

19146185_1350374748351568_7710478099447082135_nA strong body requires preparation, routine, and diligence. One of the most important aspects of feeling your best is making sure you are able to operate at an optimal performance level. This requires a happy lifestyle, good nutrition, and exercise.

But, before you get all ‘gung ho’ about ‘pumpin’ up the volume’ to get ‘all buffed up’, make sure you warm-up first.

A good warm-up is vital before any physical activity. We want to increase our heart rate and circulation so that we can be our best.  For those of us over the age of 21, it’s imperative that we warm up so that we loosen our joints and increase blood flow to our muscles. A good warm-up before physician approved exercises helps prevent injuries.

Some of our favourite warm-up exercises? We like jumping jacks, jump squats, push-ups, or even a brisk walk.

Be safe! Your body deserves it.

Care to warm-up and exercise with us? Visit elitekarateottawa.com to learn about our Sculpt & Fit Classes, Karate, or Kickboxing.

 

Challenge Lanaudier 2018

Congratulations to Elite Tournament Team on their success at Challenge Lanaudier at the end of February. Our team was awarded 4 Silver medals and 4 Bronze medals.

Congratulations to all participants and THANK YOU to all coaches for their hard work. The entire dojo appreciates their time and dedication.

Karate Chop Those Blues Away

Exercise is one of the most effective ways to improve your mental health.

Exercise can keep conditions such as depression, ADHD, and anxiety at bay. Moving around and staying active is a great way to combat stress, keep you happy, and improve your memory. You’ll be so exhausted from the fun that you’ll sleep better too!

At Elite Martial Arts and Fitness, we offer Sculpt & Fit, Karate, and Kickboxing for all fitness levels. Our instructors are welcoming and our students are great.

Exercising and practicing martial arts can build up confidence, giving us the fortitude and self-reliance to deal with adversity – whether it’s at work, at school, or even when you are out and about. When you feel stronger, you stand stronger. The tenacity it takes to exercise regularly or to progress in martial arts gives us the courage to rise above our daily hardships.

Join us today. Our classes are welcoming and plenty of fun. Call (613) 834-0802 to book your intro lesson.

You deserve to feel better!

Da Plank! Da Plank! The Core of Everyone’s Fantasy Body

The classic plank and its variations are exercises that can make even the fittest person question life’s purpose. When holding the plank position seconds can turn into what can seem like weeks.
This core strengthening exercise is an effective and efficient way to trim down around the belly, arms, back, glutes, and upper part of our legs. It’s a great exercise that can be done quickly and without equipment.

How to:
Start in plank position with forearms and toes on the floor (almost like a push-up that has given up on life).
Tighten your core to form a straight line with your body without sagging or bending.
Keep your head relaxed while looking at the floor (or your smartphone…or a BOOK if you’re really ambitious).
Hold this position for as long as you can. Start at 10 seconds and build up to a minute (or more if you’re Hercules).

Benefits of the plank are:

Supports proper posture
Improves balance
Increases endurance
Strengthens your core
Makes swimsuit season less petrifying

Are you excited to get started? Is the full plank position too difficult? That’s ok! There’s always a modification to suit all fitness levels. Drop to your knees and hold the plank position just like so:

Is your stomach feeling stronger already? Now it’s time to try the side plank.

In addition to tightening your core, side planks help strengthen shoulders, arms, and wrists.
With the extra concentration required, you will be a superhero if you can do these every single day. Remember to switch sides so that you don’t walk funny.

 

…..and here is a modification of the side plank:

 

When you’re feeling crazy go ahead and start lifting legs and arms to create a challenge.

Reminder: Before starting any exercise, check with your physician. Your health and well-being are important to us.

Most importantly remember that FITNESS IS FUN!

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