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 to learn about our Sculpt & Fit Classes, Karate, or Kickboxing.


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!

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

From Resolution to Reality – Tips to Reach your Fitness Goals

January is a time of year where we try to buckle down and renew ourselves. We try to become more organized. We try to de-clutter. We even try to cut chocolate out of our lives. The horror!

Probably the most common New Year’s resolution is fitness focused. With unrealistic and boring goals, we are all cuddling with boxes of delicious chocolate in our stretchy pants by Valentine’s Day.

Elite Karate, Martial Arts & Fitness Centre is here to help you make those goals a way of life. We are here to help you become successful and to have fun all at the same time!

Tip #1 – Ask for Help

Even if you have read numerous health-related articles or are capable already of doing 10 good push-ups, get help. A significant part of personal growth involves learning from others. A little motivation from a trusted and encouraging source may be just what you need to light that inner fire!

Tip #2 – Tell the World

Sharing your goals and progress with others helps you stay accountable. You may prove to be an inspiration to your friends while you’re at it. Keep a blog or update social media regularly with your struggles and accomplishments. Also consider getting a workout partner or involving your family. Make this new lifestyle or fitness goals a group project.

Tip #3 – Realistic Goals

Wouldn’t we all love to wake up in the morning feeling toned, strong and accomplished? Well, that often doesn’t happen overnight. Make small, realistic goals for yourself.

Tip # 4 – Be Nice to Yourself

You’ve made it this far in life, right? Keep going. Just know that every day you are trying your best. Your best may vary from day to day and that’s ok. Forgive yourself if you make a mistake. Try again. You can do it!

Tip #5 – Please make it FUN!

Who wants to be more serious and boring this year? Try an activity that will make you smile. Join a group of encouraging people with similar philosophies. Find an activity that is going to be fun.

Join us at Elite Karate, Martial Arts & Fitness Centre for a fun workout, results and a good time.

Need help? Want a personal trainer? Visit One-on-One Training for more information.


The Twelve Days of Christmas – A Renshi Guy Tradition


Since 1996, Renshi Guy has been celebrating the festive season by tailoring a fitness or karate class to the Christmas Carol favourite, 12 Days of Christmas.

Below is a sample of fitness and everyone-friendly exercises for you to try. Enjoy!


On the 12th Day of Christmas, my Sensei gave to me: 12 butt kicks
On the 11th Day of Christmas, my Sensei gave to me: 11 reverse punches
On the 10th Day of Christmas, my Sensei gave to me: 10 front kicks
On the 9th Day of Christmas, my Sensei gave to me: 9 high knees
On the 8th Day of Christmas, my Sensei gave to me: 8 crunchies
On the 7th Day of Christmas, my Sensei gave to me: 7 ski jacks
On the 6th Day of Christmas, my Sensei gave to me: 6 leg raises
On the 5th Day of Christmas, my Sensei gave to me: 5 jump squats
On the 4th Day of Christmas, my Sensei gave to me: 4 jumping jacks
On the 3rd Day of Christmas, my Sensei gave to me: 3 burpees
On the 2nd Day of Christmas, my Sensei gave to me: 2 push-ups
On the 1st Day of Christmas, my Sensei gave to me: a black belt in a tree.

Enjoy a festive and fit holiday!

Visit our blog at for more informative and fun posts.

We Have Friends! Welcome Jules!


Elite Karate and Fitness Centre welcomes Jules to our team. Jules will be offering FUN fitness at our dojo a couple of times a week. Spots are filling quickly. See all information and class times below.

We are thrilled to share her enthusiasm and positivity!

Welcome Jules!

HITT like a Girl in Orleans!

My dearest fitness femmes! 
YOU have inspired me! I have loved every second of training sweating and laughing with you! ( and I know you did too! WINK!)  I am taking the class to the next level and I really WANT you to join us! I am thrilled to be partnering with my friend and mentor RENSHI GUY at Elite Martial Arts (we will meet in current dojo and move to new super shiny Kids Kingdom when they are ready for us!).Join us for full body fierceness with a boxing element that will kick your body into high gear and give your plateaus a knockout!

Women’s Only TEAM BodyGym The GAME CHANGER! YOUR health and wellness goals are assessed and specifically targeted. Laser focus on YOU! Experience includes HIGH ENERGY!  Expertly designed classes, weekly home workout, videos, nutritional guidance PLUS a personalized home training program designed for continued success at home! YOUR PERSONAL BEST is my personal best!! Have questions? Call me 613 867 5711! I would be happy to help!

Mondays 7:30 – 8:15pm – Sept 12 – Dec 5 – 11 classes – $275 – 2 spots left!
Thursdays 7:30 – 8:15pm – Sept 15 – Dec 8 – 13  classes – $325 –  4 spots left!
TRAINER’S CHOICE! Attend TEAM BodyGym plus BodyGym every week – save $40
Email me to reserve your spot!

Women’s Only BodyGym – FIERCE FUSION of the BEST training techniques for STRENGTH, energy, cardio, resistance, core and flexibility. Get the RESULTS you DESERVE! All fitness levels addressed and challenged! Come on HITT like a girl!!

Mondays 6:45 – 7:30pm – Sept 12 – Dec 5 – 11 classes – $160+HST – 4 spots left!
Thursdays 6:45 – 7:30pm – Sept 15 – Dec 8 – 13  classes – $188 + HST – 1 spot left!
UP YOUR GAME! Mondays & Thursdays – $310 + HST
Email me to reserve your spot!

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