What does Eating with a  Low-Glycemic Load on the Body Mean?

Learn the FABULOUS FIVE success habits for weight control and optimal health. If you could master 5 healthy habits, these would be top of the list. Hear how these remarkable habits develop from small changes you can implement on a daily basis. Doable and sustainable. Your success depends on it! Gay Poe, Nutritionist, Wellness Coach, UBC Advisory Board Member,  gives us  Success Habit #1. You can contact Ms. Poe at www.lifestylenutritioncoach.com for information regarding her Wellness Coaching.

Click here to view video:  “Success Habit #1″

Is Lack of Motivation Keeping You From Achieving Your Fitness Goals?

 Maybe You’re Just Not Scared Enough!

introducing the  

UBC Sprint “Beach Bash” Challenge

 There is nothing more motivating than knowing that you have to go to the beach in a bathing suit.

 The UBC Sprint “Beach Bash” Challenge is a 5 week UBC that finishes with a big beach party. The perfect course for people who know that they have to be scared into shape (yes, there will be cameras at the party) and can only stay focused for five short weeks.

Do you really want to look your best this summer? Then you should jump on board the UBC Sprint “Beach Bash” Challenge! This UBC Sprint starts on May 16th and ends on the weekend of June 18th with plenty of summer left to show off your fit body.  If you join now, you can train up to the start date at no additional cost.

 The UBC Sprint “Beach Bash” Challenge includes:*  A complete fitness evaluation and orientation

*  A new UBC Sprint manual (includes daily nutritional guide and  charts)

* Kickboxing and Strength & Conditioning Classes (Level I & II)

* A UBC Coach personally assigned to you

* The Beach Bash Final Evaluation Party (includes food, drink, fitness and fun in the sun)

* Gloves & hand wraps

* Plus a chance to make our Top Achiever’s Board  

 We have  a super low price of just $99 for the first twenty participants.  Plus you can start training as soon as you register. Thats over three weeks additional training at no extra cost! 

 JUST CALL 727-392-3198 OR JUST RESPOND TO THIS EMAIL

 Don’t delay, spots will fill fast, register now and get ready for the Beach Bash Challenge!

MA FITNESS CELEBRATION

Check out this video our new MA FITNESS “Kick Box” Demonstration Team

SPECIAL ANNOUNCEMENT

SPECIAL ANNOUNCEMENT

Jim Graden’s Cardio Karate Center has a new name, logo and soon a whole new look.

Jim Graden feels it is time to make some changes, and for a man that has changed the name of his business four previous times, this is nothing new.” I just think that the new name M.A. FITNESS (Martial Arts Fitness) and new logo better reflects what we have to offer” Jim say’s. The new MA Fitness Center will also have a new owner, no Jim Graden is not going anywhere, he has just decide it was time to bring in a partner to take full advantage of the growing popularity in martial arts fitness training. His new partner is none other the UBC 13 graduate and kickboxing instructor Dave “Stick” Stickler. Dave has an extensive business background and will bring a whole new level of professionalism to the Business.

Jim and Dave have great plans for the future, with many of the plans are already in place.

MA Fitness will be adding:

  • All New bags including free standing stationary bags and the popular hanging long banana bags.
  • New classes including Yoga, Level II Kickboxing and Strength & Conditioning, Family Martial Arts, and other programming to be announced at a later date.
  • Expanding the training area so we can support more students during the more popular classes.
  • Full remodel of the facility including: new bathrooms, new colors, new reception area and overall new look.

“The Level 1, forty-five minute, kickboxing class will still be a staple of the new MA Fitness Center along with all of the Ultimate Body Challenge (UBC) fitness programming. Jim continues, we are not taking anything away only adding. Like the new Level II kickboxing Classes and strength and conditioning classes and we will also be bringing in Yoga and expanding the family martial arts classes for children and adults. Plus the school is going through a complete remodel including new heavy bags, increased training area, new bathrooms and a completely new reception area. I have not been this excited about the future in years!”

The reason Jim Graden has been able to last the test of time, is his ability to offer quality martial arts and fitness programming that you just cannot get anywhere else. The New MA Fitness Center will continue to lead the way in martial arts Fitness programming, but with a whole new 2011 look.

The Integration of Fitness and Martial Arts is Here

For many years I’ve said that martial arts and fitness would become one. That’s becoming more evident these days because people are starting to realize that training as a fighter trains does not mean you have to be a fighter.  They are also realizing that there are no better workouts than what a person getting ready for a boxing, kickboxing or MMA match has to do.

The workouts include all aspects of conditioning; cardiovascular, muscular, flexibility, and I think the most important muscle, the mind. The fact that your mind is engaged in the workout is the main reason martial arts fitness training is gaining such popularity. Many people are used to having to detract their mind during exercise by watching TV as they run on the treadmill or zoning out to music. Martial arts fitness training engages the mind so the workouts fly by.I pride myself on developing martial arts fitness classes that are easy enough for anyone to pick after a quick introductory lesson but still engaging enough to keep the student motivated to get better.

I have always been a big fan of heavy bag workouts for the general publics first introduction to martial arts fitness training. The fact that you can set your own pace on the heavy bag makes it a great class structure for anyone who wants to start punching and kicking as part of their training.
My UBC kickboxing classes are only 45 minutes, but inside that class time you jump rope (or do jumping jacks), shadow fight, stretch twice, spend 28 minutes on the heavy bag, plus floor exercises. I consider it the most effective 45 minutes in fitness. In that amount of time, you are working your cardiovascular, muscular conditioning, flexibility, plus balance, body coordination a little self defense and you’re learning basic kickboxing which engages the mind.
I’ve been teaching this class structure for over fifteen years and it has never been more popular. The best part is that now many students want more. They might not be ready to get their black belts but they want to learn more than just the basics.

That’s why we’ve created a Level II kickboxing class that allows students who have trained for awhile in the 45 minute class to have a chance to learn more advanced kicks and combinations plus mitt work, advanced self defense techniques, and more challenging floor exercises. The Level II kickboxing class is an hour in length so it gives us a little more time to work without asking too much time from the student.I have always said that martial arts and fitness would become one in the future. I am proud to say that the future is now.

What I’ve Learned Over the Past 15 Years

We are about to celebrate the Ultimate Body Challenge’s (UBC) 10th anniversary. Believe it or not, I consider Thanksgiving Day as the anniversary of the UBC. Why you might ask? Because that was the first day that I marketed the UBC program to the public. Mindy and I(not yet my wife at that time), passed out close to 2,000 fliers at the Turkey Trot. The Turkey Trot is a road race that’s held every year on Thanksgiving morning.

Anyway, we passed out 2,000 fliers and received one call!  I learned a great lesson that day and have learned many more in my 15+ years of teaching, marketing and running a martial arts fitness programs. (Don’t forget, I was the person who developed the Cardio Karate program for NAPMA and certified over 6,000 instructors starting in 1995). What I learned that day at the Turkey Trot is this….people who are already involved in an exercise activity, like running, are a hard sell for a program that’s designed to get people in shape quickly.

They are runners and already active, so a program that focuses on weight loss and fitness is not as appealing to them as it is to the average person who’s not working out. That was just one of the lessons that I learned over the past 15 years.

Something I learned from the Cardio Karate days is to not limit your market. Realize if you create a work out that is limited only to people who want to participate in a martial arts-styled workout, or the class is perceived to be so demanding that only people who are young and in shape can participate, you limit your ability to grow your program. This is why, when I created the UBC, I did not create the program just for the 18-35 year old fitness market.  I had already seen how fickle that market could be. One day you’re hot, the next day you’re not.

What I learned from my Cardio Karate days, I used to develop my UBC program.  Having licensed over 500 studios and sold over 50,000 student manuals, I think I got it right the second time around! I knew, for long term success, I had to come up with a program that would attract the fitness crowd but would also attract the 45 year old mother of three who hasn’t worked out in ten years, or the 50 year old male who’s tired of the local fitness center, as well as the person who wants to take off 20-50 pounds. (The record is 59 pounds in the ten week course).  I wanted to a create a program that everyone could participate in and one that would appeal to a much larger portion of the adult population, not just young people who were looking for a new challenge. Plus, by sticking with time-tested, proven methods to get people in shape and lose weight, the UBC program would guarantee results and would never go out of style.

There are certain elements of fitness that will be around forever, because they work. Just like a good front kick or round kick, some things will never go out of style. Aerobic conditioning (not rhythmic), resistance training, sound nutritional guidance and flexibility training will never go out of style. By sticking to the basics and adding some basic martial arts techniques performed on a stationary heavy bag, we have been able to consistently attract the adult fitness and weight loss market to the UBC.

Many of the martial arts studios that license my program have said to me that they would not still be in business if it wasn’t for the UBC.  We have helped many schools recoup the 20-30% revenue that they’ve lost because of the economy market downturn. The UBC program allows a martial arts school to go after a whole new segment of the population; adults looking to get in shape fast. The best part about the UBC is that it’s not designed for just the fitness market (a market you would have to spend more time and money marketing to if you were to put in a program that only appealed to the 18-35 year olds).

The majority of our new UBC licensed studio’s first started marketing the program to the parents of their martial arts students. There’s usually enough interest to start the program without having to do any outside advertising. I guarantee, if you took our UBC brochures and distributed them to all of the parents of the children in your classes, you would receive more interest in the UBC than any other martial arts fitness program out there.

I know for a fact that the majority of moms would be interested in the UBC because the UBC talkstheir language; weight loss, nutritional guidance, fun, team support, and a doable time frame, just 10 short weeks.  Plus, we are able to guarantee results, and because of our guarantee there’s a much higher perceived value than just another workout class.

I am very proud that the UBC is celebrating its 10th anniversary. Just like I can guarantee fitness results for anyone who takes the UBC, I can also guarantee that the UBC will be here for at least another ten years because a well-structured, proven system that gets results for the students who take the course and the studio that sponsors it, will never go out of style.

Level II Kickboxing Survey

What do you want in a kickboxing class once you have finished the UBC, gotten in shape and have the basic skills down? Fill out the following survey and help us develop the kickboxing class that you want. In addition, for filling out the survey we will send you a special invitation to the Level II Kickboxing Class debut.
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MAKE SURE YOU CLICK ON CALCULATE RESULTS, AFTER YOU HAVE ENTERED YOUR NAME AND EMAIL, TO SUBMIT YOUR SURVEY. IF YOU HIT NEXT YOUR ANSWERS WILL NOT BE SUBMITTED. IF YOU GET AN ERROR MESSAGE, AFTER YOU HIT CALCULATE RESULTS, YOUR SURVEY  STILL HAS BEEN SENT.

Martial Arts Can Improve Your Child’s Grades

Parents will put their children into a martial arts program for many different reasons. They may think the child needs to learn how to defend themselves or that they need to have more focus and discipline. All of these are good reasons to enroll your child into the martial arts but did you know that martial arts has also been proven to help children in school?

Children can learn a lot more than just how to execute a good punch or kick in our Elite Martial Arts program. The exercise and physical components in martial arts are important; improved balance, focus, body coordination and the ability to defend yourself. These are all great skills but the mental lessons learned in a good martial arts program can benefit children in many areas of their lives, including in the classroom.

Having Fun In Elite MA

There are seven components we teach in our children’ martial arts program and that should be a part of any quality martial arts system beyond just learning how to defend themselves: focus, memorization, discipline, goal setting, confidence, respect and effort. In today’s world of mixed martial arts, it’s easy to get caught up in just the physical aspects of the martial arts, but a good school will focus on all seven of these elements to make sure the student is learning more than just how to punch and kick.

Focus – Whether a child is punching a pad or breaking a board, he or she must have a tremendous amount of focus in a Martial arts class. When a child learns to focus in our Martial arts school, this same focus can be applied to completing a homework assignment or reading a book.

Memorization –We require the students to remember a series of self defense moves and techniques that they must perform on their belt exam. The memorization skills developed in martial arts can help children as they prepare for tests in school.

Discipline – Our instructors will not tolerate excessive talking or goofing around in the martial arts school. Improved behavior in a Martial arts class often translates into improved behavior at school. Improved behavior at school often translates into improved grades. We require behavior reports from the parents to make sure that the student is focused in the classroom and at home, as well as the martial art school. We want to make sure that our students are working on improving his or her behavior at home and their grades at school as well as their martial arts techniques. We teach a very effective form of self defense and want to make sure that the right kids are learning it. We don’t train bullies!

Goal setting – There are many opportunities for goal setting at a Martial arts class. Our traditionally structured martial arts system has a belt ranking system with no belt being the lowest rank and black belt being the highest. This ranking system encourages students to strive to reach the next belt. This teaches children to work toward the achievement of a goal. A habit of goal setting often develops in martial arts students and they work toward other goals such as getting a high school diploma or a college degree.
When a student achieves Black Belt in my Elite Martial Arts program, they feel like they can now achieve anything they put the mind to.I cannot tell you how many times I have seen a total transformation from an awkward, shy child that won’t look you in the eyes, to a true leader among their peers.”

Effort – Students are encouraged to work hard in every martial arts class. This encourages them to never accept less from themselves and it makes them realize their true potential. The Martial arts teaches children that they can be far more than average and that they can achieve far better than average grades.

Confidence – As a martial arts student becomes stronger physically and they begin to realize they can handle themselves in a dangerous situation, they become more confident individuals overall. A heightened sense of self-confidence and awareness will likely benefit children throughout their lives.

Respect – One of the most important words in martial arts is respect. Students are taught to respect their instructors, each other, and themselves. Our instructors spend time in class discussing the importance of respecting school teachers and parents.
Respect is often missing in many facets of today’s society. This is what separates a good martial arts program from other sports. A child’s social behavior should be directly linked to his or her progression in the martial arts class. It’s not just about winning, martial arts should be about personal growth and becoming a better person.”

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I Am My Fathers Son

I Am My Father’s Son

My father passed last week and it has made me look back and reflect on my dad and on the influence he had on my life. My father was a military man, Sergeant 1st class, 22 years Army, and I think that influence on his life had a lot of influence on how he raised my brothers and me.

Some might think that means he was overly disciplined, he was not; my mom was more of the disciplinarian in the Graden household. No, what my father instilled in us was much more, he gave us a since of dignity and pride.

I distinctly remember going over to a friends house when I was maybe 9 or 10 and being embarrassed about the way they treated there parents or have friends come over to my house and not show the same respect that my father instilled in us when visiting someone’s home. My father did not scare us into showing respect for others it was something that we all took pride in.

I think this is one of the reasons that we gravitated towards martial arts. Most kids who go into the martial arts are not used to the disciplined structure. It’s usually a new experience, for most kids, to answer questions with a yes sir or no sir; this was just expected in the Graden household.

Just like when I see a child start to gain the pride and confidence of a martial artist because of the discipline and self-respect martial arts instills in a person. I know in my heart that my father gave my brothers and myself a real jump on life because that was just the way he raised us.

My father had a rough childhood growing up on the tough streets of Chester PA. He came a long way in his 82 years and I can only hope that I can instill in my son the same pride and dignity in which my father instilled in me. I will miss you dad!

 
In my last blog I talked about how I have a love/hate relationship with Mixed Martial Arts (MMA). On one hand, I hate the fact that MMA is seen by the public as a barbaric sport that only tattooed thugs participate in.  On the other hand, I love the fact that MMA has exposed much of the BS that is taught in many martial arts schools.
 
The more I think about it, the more I appreciate MMA for educating the public who watch it on what actually works in a real fight. Now, I know that many reality-based martial arts instructors will say that MMA is not a real fight because there are rules.  They may have a point, but I will dare anyone to go up to Anderson Silva and tell him that he cannot defend himself.
 
The point is, MMA may not have made it completely clear what works in a street fight, but they have made it clear what does not and that is traditional martial arts or what some people call authentic, old-styled martial arts. Don’t get me wrong, I have nothing against people doing the traditional-styled martial arts as an art form.  Believe me, I come from a traditional background and I know all about the skill it takes to perform a good Kata and I have a lot of respect for it.  Just please don’t tell me it has anything to do with defending yourself.
 
Why would anyone wanting to learn how to defend themselves study a system of martial arts that would have them throwing punches in flat footed, immobile balances, while bringing their hands back to their hip?
 
I am so tired of seeing an 11-year black belt who can perform a cartwheel kick having the false sense of security that the martial arts he/she learned will help him/her defend themselves.
 
I know many martial arts schools try to teach both; traditional martial arts and modern self defense. They’ll teach the traditional Katas, or forms, so they have enough curriculum to teach students as they advance through the ranks. Then in the last 10 minutes of class, when the students spar, they’ll finally talk about keeping their hands up, moving, and developing a good fighting stance.
 
The truth is, most children who train in the martial arts only participate twice a week for 45 minutes to an hour. Just how much real self-defense can you teach when you dedicate so little time to it?  Plus, most traditional martial arts contradict what it takes to teach a child what they really need to know when it comes to defending against a bully.
 
After taking a 5 year break, I’ve started teaching children martial arts again because I have a 5 year old son and I want to make sure he can defend himself.  I only teach him and my other Elite martial arts students what I believe will work in the ring or in the street; that’s it. This doesn’t mean that our class is undisciplined. I still strongly believe in the traditional structure of the martial arts, with the student’s social behavior tied to their progress. I just don’t believe in the traditional techniques.
 
People will think that I’m ‘anti-tradition’ but in reality, all systems of martial arts were first created to improve a person’s ability to defend themselves. But, like everything else, times change and things evolve – everything that is except most traditional martial arts systems.
 

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