Push Yourself to Push-Up

Push-ups are one of karate’s favourite exercises. Why? Push-ups can generate a unified  ‘groan’ from a group of students like no other exercise…aside from an extended side-plank.

Why are push-ups good for us?

What is the first thing one would want to do if attacked? PUSH the person off, right? What better way to do that than practice a good PUSH-up?!

Push-ups make us stronger. 

Push-ups work on several different muscle groups on your body, including arms, core, and lower body – all at the same time! It’s a great full body workout.

Push-ups also help train our muscles to work together, increasing reaction time. Doing push-ups regularly also helps improve balance and stability. They also work muscles in the chest, shoulders and in the back, possibly preventing chronic pain later on in life.

Boost that metabolism.

Weight-bearing exercises help boost metabolism. Who doesn’t want a well-functioning metabolism. It could mean a guilt-free extra bite of cheesecake.

No more excuses!

What sort of equipment does one need for push-ups? NONE. If you have a working body and a floor, you are good to go!

How many push-ups should I do a day?

As many as you can. If you are just starting push-ups, it’s great to start on your knees.

Keep your core tight and start with 10 at a time.

Once you master the knee push-ups, move to a full push-up position. Try repetitions of 10 at a time.  Do what you can and try to push your limits without injuring yourself. You will see an improvement in your ability before you know it.

It’s better to do 5 good push-ups with a tight core than 20 lousy ones with poor form.

For fun, try variations on push-ups by changing the width and position of your hands/arms.

Most importantly, have fun!


WKC Worlds 2017 – Congratulations to Sensei Kiana

A huge ‘Congratulations’ and ‘Welcome Back’ to Sensei Kiana who just finished competing at 2017’s WKC World’s in Orlando, Florida.

Sensei Kiana spent five days competing.

Here are her results:

4th place for her Traditional Weapons event

3rd place in Point Fighting Continuous Fighting

3rd place in Continuous Fighting

2nd in Team Continuous Fighting

1st in Team Fighting


Sensei Kiana is always supported by her amazing martial artist of a sister, Kalli, as well as her devoted parents, Eric and Rachel. Thank you to the entire family who continue represent Elite Martial Arts and Fitness in such a positive way. 

To raise money for Sensei Kiana to attend WKC, the entire family received support from local businesses such as  Pumpkins and Peanuts.

Sensei Kiana also had many rallying behind her as she organized a FREE Women’s Self-Defense course, generously instructed by Renshi Guy Oullette. Sensei Kiana is a fine young lady, conscious of the impact a girl can have when they are willing to give back to a community that helps raise them. Continue the great work and keep advocating for things that you believe in.

Sensei Kiana’s father had this to say:

“A big shout out to Sensei Guy who continues to train Kiana and make her the martial artist that she is. A big thank you to Sensei Maeghen for coaching Kiana at Worlds. Thanks also to all of Kiana’s sponsors and those that have supported her financially. And also those who send her nice messages and notes to encourage her along the way. It means a lot, more than you know.”

Thanks again and congratulations to our Red Dragon! If you want to read more about our little Red Dragon, visit her website at KJ Red Dragon.

An Important Announcement from Renshi Guy

Dear Elite Family,

I want to take this opportunity to thank all students and their families for being part of the ELITE community. Whether you’ve been with me for 25 years or 2 weeks, I value you and your contribution to our dojo.

A few years back I made a strategic decision to relocate at the Kids Kingdom location and we’ve been here for just over a year. Unfortunately, over the past few months it has become clear that continuing down this road is not feasible for the long run. This has caused me to take a step back to evaluate the current state of our dojo and determine the necessary steps required to ensure ELITE is on a path that will see it grow and flourish for the long term.

I have dedicated my life to teaching karate, it is my passion and there is nothing more rewarding than to see my students grow and become the best person that they can be. It is for that reason that I have decided to initiate a period of transition to ensure that I can continue to invest my time and resources to maximize the positive impact ELITE can have on the students and their families.

Though reflecting on this has not been an easy process it has taken me back to the reasons I do this in the first place and it has reignited my passion and I am moving forward with a renewed commitment. I will be reevaluating and restructuring the program and investigating a variety of options for the new location. I am hoping that these changes will help me ensure that I am giving our dojo the love and attention it deserves.

To begin this period of transition, we will be relocating to St. Mary’s Hall located at 1171 Smith Rd, Navan ON K4B 1N7. We will have classes on Wednesdays, Thursdays, and Fridays and we will be able to also teach the Elite Tykes Class on Saturday Mornings at 8:15 a.m. We will send more specific times for the classes in the next couple of days, as we restructure the schedule to allow everyone to still attend 3 times per week.

Please Note: We will be moving to the Hall in Navan over the weekend and during the first week of November and classes should resume Wednesday, November 8th. The last class at our current Kids Kingdom location will be Saturday, October 28th, 2017.

As we all know, change is not always easy but I truly believe that through this transition it will bring the ELITE family closer together and we will be better for it. I commit to you to provide as much information as possible through this transition and I invite you to approach me with any concerns you might have.

Kind Regards,
Renshi Guy Ouellette

Come TRAIN with Me

I enjoy working with people of ALL FITNESS LEVELS to be the best person they can be.

I offer karate classes for children and adults, indoor/outdoor fitness classes, one-on-one training, off-ice hockey training and more. Call, email or visit our dojo for more information.

(613) 834-0802

1290 Trim Road, Orleans

Top 5 Martial Artist Movie Stars

When you ask someone why they chose to practice martial arts, undoubtedly many will give credit to movie action stars for the inspiration.

Here is our list of our favourite Martial Artists form the silver screen:

Bruce Lee: Bruce Lee was a well-respected Hong Kong-American actor, film director, martial artist, martial arts instructor, and philosopher. He lived from 1940 until his tragic death in July of 1973. Many martial arts films gained popularity because of Bruce Lee, the phenomenon. See him in Enter the Dragon (1973), The Way of the Dragon (1972), and the TV series, The Green Hornet (1966).

Chuck Norris: As one of the internet’s favourite subject for memes, Chuck Norris paved the way for North American action stars. As a member of the American Air Force, he studied martial arts after spending time in Korea. Upon his return home, he began studying, teaching and competing in karate. Chuck Norris was encouraged to start acting by his student and friend, actor Steve McQueen. He typically plays good guys and despite having punishing martial arts skills, would always rather find a better solution than fighting. His most famous works include Walker, Texas Ranger (1993), Missing in Action (1984), The Expendable 2 (2012).

Jet Li: Jet Li is a Chinese actor, traditionally trained at the Beijing Wushu Academy (wushu is China’s national sport, largely a performance version of various martial art styles). Jet Li was one of the biggest stars of the Kung Fu film industry. He is best known for his roles in Hero (2002), Unleashed (2005), Fearless, (2006), Kiss the Dragon (2006). Quoted as saying: “You can beat me up, but don’t touch my hair, I will kill you!” Remind you of anyone?

Cynthia Rothrock: She is the inspiration for the Mortal Combat character, Sonya Blade. Cynthia Rothrock in countless martial arts films in Hong Kong and America, including Undefeatable (1993), Huang jia shi jie (1985) and Above the Law (1986). She has black belts in 5 different systems: Tang Soo Do and Tae Kwon Do (both Korean), as well as Wushu, Eagle Claw Kung Fu, and Northern Shaolin Kung Fu (all three Chinese).

Jean-Claude Van Damme: An actor that has seen great success and some even greater disappointments in Jean-Claude Van Damme. He was born in Belgium and was very active in the martial arts and kickboxing community. He later trained with Chuck Norris who thanks to Chuck Norris he referred him for a job as a bouncer at a club. Norris gave then offered Van Damme a small role in the movie Missing in Action (1984). He can also be seen Cyborg (1989), Lionheart (1990), Double Impact (1991) and Universal Soldier (1992, and his big breakthrough $100 million worldwide hit Timecop (1994).

Keep training and maybe one day you can be featured in an action film. Now go and practice!

Black Belt Grading 2017

Congratulations to all Elite Members who chose to earn their Black Belts during the weekend of June 16th to 18th.

The weekend started with all participating students cleaning the dojo on Friday evening, followed by some karate. Saturday was a long day of conditioning, endurance, karate, and fighting. The grading finished on Sunday with an opportunity to showcase everyone’s hard work for their adoring fans and family members.

Black Belt Grading is an opportunity for students to challenge themselves physically and mentally by overcoming outstanding obstacles. Instructors sometimes take great pleasure in evoking tears (just joking).

Earning a black belt requires years of training, dedication, sacrifices, and hard work. It is probably among one of the most recognized and admired accomplishments. At Elite, to earn a black belt, Renshi Guy wants to be confident that you are physically fit, mentally sound, and able to defend yourself in a real situation. It takes great courage to push oneself day after day to improve and learn something new.

We would also like to mention the following black belt candidates who won the following awards:

Excellence: Sensei Caitlin

Most Improved: Sensei Adel

MVP: Sensei Gelane


Congratulations Black Belt Grading of 2017 on a job well done!




WKC 2017 Nationals

Congratulations to our Elite students for competing this year at WKC Nationals. We are so proud of all your hard work and dedication. Here are the 2017 National Team Results.

It was a cool weekend with excellent coaching, supportive parents, cheerleaders and Penguins – Pittsburgh Penguins, that is. They were staying at the same hotel where the event took place and signed autographs for everyone that wanted one.

Well done, team. We are so proud that you will be representing  Canada again this year.


April Showers Bring Really Long May Gradings

On Saturday, May 6th, we had 12 students showcasing their dedication and hard work in exchange for a new belt. Congratulations to everyone that participated!

Thank you to Sensei Rick, Sensei Linda, Sensei Gelane, and Sensei Caitlin for taking the time to run the grading. We love learning with you!

Quebec Open April 2017

With the water on the highways rising to concerning levels, Team Elite made their way to Quebec City in La Belle Province for the Quebec Open. It was an exciting weekend. Kids were able to compete in a large, popular tournament alongside some familiar and some new faces. Parents became more acquainted with one another and some even took in the tail-end of a bridal show taking place in the hotel. There was also swimming and a great deal of food consumption too.

The show that took place Saturday night was filled with music, an emotional tribute and some great martial arts. It was a great end to a wonderful tournament.

Congratulations to everyone that participated. We are all so proud of the team spirit displayed by Elite competitors and families. Thank you to Sensei Marie and Sensei Danika for coaching throughout the weekend. All students with higher belts displayed great mentoring skills.

Thank you to Renshi Guy for preparing us for this fun weekend.


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