No time for the Gym over the holidays?  No Problem...

  • By Jesse Bernal
  • 12 Dec, 2015

Your Body is your Gym!

We're all neck deep into the holiday season.  Soon, relatives will be visiting, kids will be out of school and you still need to finish shopping and cleaning the house!!

"B-but what about my workouts?!" you say.

Fear not!  Your body is your gym.  Here's what you can do over the holidays in just 5 to 10 minutes to relieve stress and maintain all that hard work you've put into being in shape. 

4 sets of the following exercises, with a 1 minute rest after each full set.  Perform each exercise 25 times.  If they're too easy, double the amount to 50!

  • Air Squats
  • Twisting Crunches
  • Glute Bridge
  • Knuckle Pushups

Air Squats provide an opportunity to work your legs, abs, lower back and shoulders.

EXERCISE TIP: Make sure your knees extend in the same direction your toes are facing (about 45 degrees) and be sure to get your thighs as close to 90 degrees horizontal as you can with each rep.
Tough, but doable.  If you need to modify this, just rest your heels on the floor.  Be sure to maintain good posture throughout the exercise!
The Glute Raise is fantastic for, well...the Glutes!  It will also work your abs, lower back and stabilizer muscles in the upper arms and shoulders when done properly.
Lastly, the knuckle pushup!  This one is modified for some good punching power!  If you don't have a padded surface for this exercise, you can place a towel under your knuckles.
Modify these exercises to suit your body type and fitness level.  Enjoy the holidays!

Tang Soo!

Jesse Bernal
By Jesse Bernal 29 Jan, 2016
I recently had the pleasure of reading a book I thought would provide some esoteric insights on Martial Arts as a whole, but turned out to be far more than what it seemed.

Research of Martial Arts  by Jonathan Bluestein isn't the type of book you read cover to cover (though you could).  It's more akin to a reference manual in my opinion.  Something you go back to time and again to refresh your memory on the many basic and advanced concepts he has discovered through his own studies and from other Masters.

Jonathan Bluestein covers a wide variety of subjects from his own perspective, with chapters addressing the fundamental differences and similarities between Internal and External styles, the philosophy behind why Martial Artists move the way they do and a fascinating section discussing psychology and body mechanics.

One section, in particular, cemented my respect for the author, Part III: The Wisdom of Martial Arts , wherein Mr. Bluestein shines the spotlight on the thoughts of other Master practitioners in the form of interviews and anecdotes.

When I decided to get this book, I though I would be adding "just another" martial arts book to my library that might contain a few nuggets of useful information.  What I've since discovered is that this book contains as much depth of knowledge as it is thick (418 pages!).

I recommend the purchase of Jonathan Bluestein's book, Research of the Martial Arts.

Jesse Bernal
Owner/Instructor
Colorado Martial Arts Academy
www.aurorakarate.com

By Jesse Bernal 12 Dec, 2015
We're all neck deep into the holiday season.  Soon, relatives will be visiting, kids will be out of school and you still need to finish shopping and cleaning the house!!

"B-but what about my workouts?!" you say.

Fear not!  Your body is your gym.  Here's what you can do over the holidays in just 5 to 10 minutes to relieve stress and maintain all that hard work you've put into being in shape. 

4 sets of the following exercises, with a 1 minute rest after each full set.  Perform each exercise 25 times.  If they're too easy, double the amount to 50!

  • Air Squats
  • Twisting Crunches
  • Glute Bridge
  • Knuckle Pushups

By Jesse Bernal 11 Nov, 2015

 It was time for new sparing gear. In the past I had the typical entry level models and was interested in trying something that was a step up. My instructor recommended Whistlekick , so I gave it a shot. 

The first thing I noticed...

The material seemed to have more bounce, while my old gear (even when new) seemed like a dead layer of foam to the touch. The new material felt cushier, not sure it would translate to better protection, but it felt like it.

But how did it perform? 

 Well, one curious thing I noticed,  the boots had no strap on the bottom (beyond the elastic band holding it on), off putting at first, but it soon became clear that I had better traction on the floor . My old boot had an additional plastic strap that crossed partially under the ball of my foot, which I have slipped on many times! 

Headgear Air flow was improved as well...

 In the past, I have always wanted to get my helmet off as soon as possible. The sweat generated during a match just seemed to pool up. Perhaps it's just the shape of my noggin or maybe it is intentional?  The helmet holds on at just a few key points and leaves a little room for air to pass everywhere else. A huge improvement over the past!

Over all, worth the investment and highly recommended!

~Carter S. 

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