The Academy of World Taekwondo

Strong Totz

2011-09-27T10:50:00.000-07:00

Can you imagine your toddler sailing through the air in a Michael Jordan fashion, knees bent, one hand palming a basketball, then smashing it through the basket just before the buzzer?

Yeah, we can't either.

That's why we have Strong Totz, to teach our kiddos social interaction skills, balance, agility, and coordination using a wide variety of sports themes and props to get your child a full ride scholarship to a top NCAA university. Okay, okay, maybe we can't guarantee placement in a top university, but we can guarantee a positive, worthwhile experience.

See our age breakdown for Strong Totz

Explorers – 18 to 26 months. This parent participation class uses a variety of props, songs, and games to engage toddlers in participation activities. Simple motor skills are stressed. (9:15 am Tuesday)

Pioneers – 24 to 36 months. More advanced motor skills are stressed. Similar to an Explorers class with parent participation. (9:15 am Thursday)

Pathfinders – 3 to 4 years. A variety of fun games to develop balance, movement, and motor skills as well as listening to instructions. Very active and fun. (9:45 am Tuesday)

Trailblazers – 4 to 5 year olds. Development of kicking, running control, and dribbling as well as listening and following instructions. The class uses a variety of fun games with lots of physical activity. (9:45 am Thursday)

Send me an email to karate@clearwire.net, and we'll reserve you a special spot in the class to try it out.

Cheers!

Duncan Richardson
Vice President of Motioneering
Bodies in Motion
Ph: 208.381.0587
Web: www.BodiesInMotionIdaho.com
Facebook: http://www.facebook.com/bodiesinmotion

The Ultimate Body- Stick a Fork in it!

2011-09-08T12:09:00.000-07:00

Last night, Rachel and I were watching a movie called Forks over Knives. Perhaps,
you've seen it. It's a documentary based on the idea that if you focus on your
nutrition (the fork), you can avoid the knife (medical treatment).

It was a pretty infromative documentary, even though Rachel and I fell asleep.
Seriously, it's how we watch movies these days. The kids FINALLY get to bed,
we sit down to watch 30 minutes, then wake up at 2 or 3 am.

Aside from the documentary, it's important to realize that our culture of food is
very bad in the United States. Even eating food that you think contributes to a
healthy lifestyle most likely isn't what you think, unless you've already been vigilant
and have done your homework.

Until this upcoming UBC program, we've focused on eating foods that promoted
weight loss and muscle mass development. It wasn't until my father-in-law was
diagnosed with glioblastoma multiforma (brain tumor), then my mother with
adenocarcinoma (lung cancer) that we realized something is seriously screwed up.

Both my father-in-law and mother are healthy, active, fit, and non-smokers. So
what gives?? Well, that's what our quest has been to discover. As it turns out,
many people before us have already figured a lot of stuff out. Consequently,
nothing is going to change unless we take matters into our own hands.

We can no longer trust that just because it's sold in the grocery store it's going to
be good for us. This email is not the place to explain how most of our beef, chicken,
salmon that we buy in the store contributes to ALL sorts of health issues. Just
think about it... should there be any surprise that eating meat from an animal that
is sick because it's being fed corn, or being pumped with antibiotics is making us
sick too.

Or shouldn't there be a concern that the company that manufactures the most
powerful weed killer known as Round Up, which has been banned in several
countries, is also one of the biggest seed producers for soy, sugar beets, corn, and
cotton.

This company, called Monsanto, genetically modified THEIR seeds to resist THEIR
Round Up. Farmers simply plant the seed, then spray the crops with Round Up.
Everything, but the crop, dies. Nevermind the herbicide that is on the consumable
crop, or the "super weeds" now created, or the ground water that becomes
contaminated.

Nevermind the fact that Americans consume, on average, 147 pounds of sugar a
year, and largely not even realizing it.

Nevermind the fact that 43% of Americans will get cancer, and 1 and 4 Americans
will die from it.

Nevermind the fact that 1500 Americans died today from cancer.

Nevermind the fact that 43 children in America, today, will learn that they have cancer.

Grocery stores, government agencies, or the FDA are not going to look out for us.
For, Rachel and I, and all the instructors of our fitness programs, we have a new vigor
for creating momentum in the United States.

Our mission isn't to push for a cure for anything. It's to remove Americans from the
horrid statistics above. We feel we've already done that with several hundred people
that have already done the UBC through an intense fitness curriculum and nutritional
program.

Part of our new goal is help our UBC students take their health to a whole new level.
Not only do we want our students to one day look all hot and sexy again, but we want
them to live free of disease. In addition to that, we want them to pass this onto their kids,
and so on.

Our next Ultimate Body Challenge begins Monday, Sept. 12th at 6 pm. For more
details- http://www.bodiesinmotionidaho.com/body_challenge.html

Cheers!

Duncan Richardson
Vice President of Motioneering
Bodies in Motion
Ph: 208.381.0587
Web: www.BodiesInMotionIdaho.com
Facebook: http://www.facebook.com/bodiesinmotion

What's an Ultimate Body Challenge workout really like?

2011-09-01T13:31:00.001-07:00

This is the question we've been getting from folks who haven't done the program yet.

Half of your classes are going to be Thai-Robics (aerobic kickboxing). This
program is going to result in you burning gobbs of calories. The best part is that you'll
wear boxing gloves and get to knock the snot out of the punching bags.

The other half of the classes are going to be centered around resistance training. We'll
explain the purpose of having it half & half once you're in the program. The name of
this training is Sport Fusion.

Essentially, you'll spend each and every week training like a pretend athlete. You may
not have ever become the Olympic downhill skier you dreamed about, but you can
at least train like one.

In order to keep the workouts super fresh and exciting, we will train you like a soccer
player next. Then, a basketball player, track & field athlete, boxer, and so on. Each
week will be a surprise. Your body never adapts to the same rigmarole (see def. below)
http://www.merriam-webster.com/dictionary/rigmarole

I had to look it up.

Tomorrow, I will share with everyone another part of the UBC that allows you to
reap tremendous results!

In the meanwhile, if you have any questions, please feel free to call me at 381-0587 x 2.
Just remember, the program begins Sept. 12th.

Respectfully,

Duncan Richardson
Vice President of Bodies in Motion
Chief Master Instructor of The Academy of World Taekwondo
Ph: 208.381.0587
http://www.BodiesInMotionIdaho.com
http://www.facebook.com/bodiesinmotion
http://www.facebook.com/academyofworldtaekwondo

Not a Good Message about the Ultimate Body Challenge

2011-08-29T09:04:00.000-07:00

I was having a conversation with a mom who was at Bodies in Motion the other dayfor Open Play with her child. She started asking all sorts of questions about our upcoming Ultimate Body Challenge. Quite oddly, she didn't want to know the benefits of the program. She wanted to know the knitty gritty details of the classes.

The funny thing was, she was tired of talking to all sorts of trainers and reading marketing material, which she called "fluff", about how great the program is going to make you feel. She said, "I don't want to feel great after a workout! I want to feel like I need to lay down on your cold leather couches for 20 minutes while I regain my energy!"

So, with the upcoming Ultimate Body Challenge that starts Sept. 12th, I thought I would put a new spin on how I share this Painfully Awesome program with you.

Will the UBC workouts make me vomit?

Although we've only had about 5 people confess to vomiting since 1998 (one didn't need to confess since she barely made it out the front door), it's our goal to make the workouts as awesome as we can. Here are 3 reasons why you might vomit in the UBC:

1. You were a former athlete 20 years ago. You're naturally athletic, but haven't worked out in years. These folks know how to push themselves as if they were 18 years old again. The vomit reminds them that they're 39.

2. You had grilled salmon for lunch, then a caramel machiatto from Starbucks right before the workout. Now you have Salmon Machiatto puree.

3. You're dehydrated at the beginning of the workout, and perhaps ate poorly prior. Water consumption is important in the Ultimate Body Challenge. We use a simple method- Your Weight [divided] by 2, then call it ounces. In other words, a 150 lb person needs 75 ounces of water a day.

What if the workout times don't work with my schedule?

They won't! I could tell you that we have all these classes throughout the day, but still... it's not going to work with your schedule. The reason it's not going to work with your schedule is because you're stuck. Stuck in a groove, rut, or whatever you want to call it.

Making a change takes a leap of faith and some confidence. We offer classes at 6 am, 9:15 am, 12:15 pm, and 6 pm. Believe it or not, we have the same amount of people who tell us, "the times don't work" as when we did when we had only a 6 pm class.

Is it expensive?

Yes. No matter how you look at it, it's expensive. We've tried breaking it down per class, which comes to $4.98 a class. This includes boxing gloves, nutrition manual, body compositions, strength & flexibility testing. Still, you might think it's a good deal, but it's not.

Here's why it's not a good deal. When you have to replace your designer pants with smaller ones then we're not talking $4.98 a class anymore. Let's say you replace 3 pairs of pants, now it's $12.53 per class. That's not including a couple new pairs of shoes too. See where I'm going?

Is this program still for you?

As you can see, the Ultimate Body Challenge will disrupt your daily regiment. But, then again so does anything with real meaning. Remember the day you brought home your first born? I bet it was the most amazing, life altering, schedule disruption you had ever experienced, but yet you don't regret it one bit.

If after all this, you're still up for the Challenge, we begin Sept. 12th. Follow these steps to get enrollled-

2. Call to get enrolled by phone- 381.0587 x2. We're taking lots of calls, so if it's busy, keep trying or leave a message.

3. Skip step #1 and register online (be sure to create an account first)-
http://bodiesinmotionidaho.perfectmind.com/OurSite/Object/Records/Services

If you've read up to this point, you either found this message entertaining or perhaps it was like a bad movie that you sat through hoping it would get better. Either way, we'd be ecstatic if you passed it onto a friend. A good opener is always, "Let me know if you want to do this with me?"

Cheers!

Duncan Richardson
Vice President of Motioneering
Bodies in Motion
Ph: 208.381.0587
Web: www.BodiesInMotionIdaho.com
Facebook: http://www.facebook.com/bodiesinmotion

Does eating organic reduce your risk of cancer?

2011-08-11T13:52:00.000-07:00

Somebody asked me the other day, "Duncan... I haven't seen a blog post from you lately. Is everything okay?" Well, not exactly, but I'll be okay. When two loved ones are fighting cancer simultaneously it can take a major emotional toll on the body.

Within 3 months I've learned more about glioblastoma multiforma & adenocarcinoma than anyone should ever have to know. My feeling is, if you're learning about it, you've either got it or know someone who does.

I am going to apologize in advance for oversimplifying a topic that is highly complex. In fact, I'm going to challenge everyone to educate themselves on one of the biggest things you can do to protect yourself against cancer. That "thing" is what you eat and what you drink.

Too long have we accepted the ideology that, "If it is sold in a store, it must be okay to eat." We trust that someone is watching after us. Hmmm... doesn't it seem odd that the United States now has the highest cancer rate. Does it seem odd that 1 in 4 people, in the United States, will die from cancer. DIE from cancer! Do you understand what that statistic means? It doesn't mean 1 and 4 will get cancer. It means that within the 3 that live, it's because they either won't get cancer or they will get cancer, but will win the battle and die from something else.

Do you ever wonder why or how a seed that was genetically modified to resist Round Up was deemed safe. It's an ingenious invention, actually. Simply plant your corn or soybeans, don't do any traditional tilling or weeding, then douse the crops with Round Up and everything dies except the plant. In the meanwhile, you've got crops that have been soaked in Round Up. Corn in the cob anyone? Must be safe right?

Do enough research for yourself, and you'll discover that many of the things we put into our mouth have multi-billion dollar companies standing behind them. But, the government looks out for us, right? I am not a conspiracy theorist, but I do enjoy listening to them on Facebook while they rally their like minded enthusiasts. The truth is, the government consists of everyday individuals. Some of them have integrity, and some lack it like the Sahara does rain. What I'm saying is, a multi-billion dollar company can find many ways, using the right channels, to get their product to the end consumer.

There are literally hundreds of things that we do, blindly, that have been proven to cause cancer. The defense that most companies use is that there is not enough of this substance to cause cancer. In other words, the results are negligible. At what point does something no longer become negligible? And, what if we add up all the things we consume in a day that are "negligible", now we definitely have something that is no longer negligible, but now circumstantial.

Here are a dozen everyday items that you may expose to your body without ever considering the long term effects due to the ingredients that would be considered "negligible":

Chlorine in water

Mercury in teeth

Charred barbequed burgers

Raspberries

Soymilk

Salad

Eggs

Chicken

"Moderate" air quality

Refined sugar

Deodorant

Lotion

These items either contain carcinogens, pesticides, harmful chemicals, or the animal in which you are consuming was loaded with antibiotics, growth hormones, and put on a diet that actually gives the animal health problems.

Again, I encourage everyone to do their own research so that you can become equally disgusted and invoke change for yourself, your loved ones, and everyone around you.

The change does not come from trying to regulate companies, and what they put in products. That's about as effective as printing out, and marking up a "Terms and Conditions" agreement from Google and sending it back for them to consider revising it. The most powerful way to make a difference is simply to support companies that use "Natural Farming" techniques or are labeled "Organic."

What sucks right now is that naturally grown or organic product is expensive. To switch over, you will spend 1.5 to 2x more on grocery shopping. This is why we're in this mess. Foods have been created to sit on store shelves for a long time. Farming techniques have been modified to pay less workers. Pastures are too small for the number of cows in the field, which leads to infection (thus leading to more antibiotics). Forget having any grass for the cows to graze on when their standing in 6 inches of their own fecal matter and mud, therefore they are fed a genetically engineered product. The same goes for the chickens!

The more people buy natural and organic products, the more these companies will become competitive and will be able to offer a better price. For the sake of our lives, our children's lives, and our grandchildren's lives, make the decision to support the right companies. Once these companies become more supported, they too will become competitive and their prices will go down.

In fact, it's already starting to happen. Mega giants like Wal-Mart and Costco are selling tons of organic products. Products you had to pay out the nose for at organic grocery stores. Believe me, these companies didn't decide on their own that selling natural and organic product that was more expensive was a brilliant idea. They did it because they are listening, and responding to the momentum that is being started by people like you and me!

Respectfully,

Duncan Richardson

Vice President of Bodies in Motion

Chief Master Instructor of The Academy of World Taekwondo

Ph: 208.381.0587

http://www.BodiesInMotionIdaho.com

http://www.facebook.com/bodiesinmotion

http://www.facebook.com/academyofworldtaekwondo

Work Expands Time

2011-03-23T09:20:00.000-07:00

Occasionally, I am responsible for a profound thought. It may not be profound to anyone else, but at least it's profound to me. I was reading an article in the latest Entrepreneur magazine on Burnout. Not the type of burnout I'm usually yelling about in the Ultimate Body Challenge.

This burnout is in regards to work. It's very similar to an exercise burnout. For instance, this morning at our 6 am Thai-Robics class, we burned out with pushups... "3 minute max." This is 100 pushups, in your own count, within 3 minutes. For some, it's a 2 minute max. And, then there is the 100 pushups in 1 minute. Well... let me tell you, no matter which max you're shooting for, your muscles burnout to "Total Muscle Fatigue." A term known in the fitness industry as TMF, or as many of our students will say... "Too Many Freakin'" pushups.

Anyhow, the same burnout can hit the body, not in the way of exercise, but in the way of work. Duh... It's something we've known for years. It's something I've known for years, but may have chosen to ignore it. The profound statement that really hit home with me in the article I read was, "Work expands time."

My heart and soul is in The Academy of World Taekwondo and Bodies in Motion. Not a minute goes by where I am not thinking about students, instructors, curriculum, marketing, finances, customer service, and on and on and on. If I allow it, it will literally consume my day, my night, and even my sleep.

If this work expands to enough walls, there is no longer room for the things that mean even more than the success of a business and that is 1) My health. 2) My family. Work expands time. Give work time, and it will expand in it. In fact, the statement is so true it should be a law in modern physics or something.

From my past blogs, you may have noticed that I like to leave you with something that is helpful. If you can relate to this statement of Work Expands Time, try this:

1. Define your workday. Whether you work an 8 hour, 10 hour, or 12 hour day... you must define it. For instance, once that final hour is up, you're done. Laptop stays at work, and Blackberry, iPhone, or Droid gets shut off. I promise, the feeling will be amazing!

2. Write on a sheet of paper your biggest roles in life. I use a Franklin Covey planner, so my roles were easily defined in the page separator. For me, I wrote:

- Husband: Share workload in the house. Define workday so that I can take the kids to give Rachel some down time. Schedule weekly date nights.

- Father: Define workday so that I can be home at a reasonable time to play games and do activities with my kids.

- Leader: Continue to organize our new operation to define rolls and to develop a general manager.

And, for your information, my roles will shift from week to week. Although, 2 are always on there (Husband and Father), the description changes according to how I feel my focus needs to change. I will usually have more roles, but this week, I only want 3 while I work on defining my work day.

Cheers!

Duncan Richardson
www.BodiesInMotionIdaho.com

Why do they call them Southpaws?

2010-11-11T06:17:00.000-08:00

A student asked me this morning why a boxer with their right foot forward is called a "Southpaw." You'll be surprised to know that the word southpaw never originated from boxing. In fact, it's a baseball term.

In the United States, baseball fields are typically designed so that the batter is facing east, so that the evening sun is not in his eyes. The Hawkes stadium in Boise, Idaho is actually facing northeast. Nonetheless, the batters eyes are always facing away from the sun.

Most pitchers are right handed, subsequently making the right arm on the north side. So, it was coined many years ago, that a left handed pitcher is a southpaw. The person that coined the name was Chicago based author- Finley Peter Dunne.

Respectfully,

Duncan Richardson
www.BodiesInMotionIdaho.com

Fighters Glossary to a Better Business

2010-10-08T14:11:00.000-07:00

About a year and a half ago, I was the speaker at a YPO (Young President's Organization). Just the other day, the person who invited me to speak had asked me if I still had the Fighters Glossary to a Better Business that I put together for everyone.

It took a little bit to find it since it had to be extracted off my dead laptop. I opened it up to re-read it, and actually enjoyed it. Then I started thinking... Something like this should be shared with everyone. Although, it's impact is less without the speech that went with it, I still think some will find it fun and somewhat useful. Enjoy!

Fighters Glossary to a Better Business, Family, and Personal Life

bare-knuckle(d) –Rolling up your sleeves, getting serious, and making things happen, and happen now!
beat (someone) to the punch –To be assertive make the first decisive move.
blow-by-blow –Keeping good records and stats of your success.
come out fighting or come out swinging –The spirit of a champion CEO or entrepreneur who will never back down.
down and out –Lacking money or prospects; penniless or destitute. A term used to describe the competition.
down for the count; out for the count - To be defeated. Again, a term that is used to describe the other guy.
glass jaw –Being vulnerable to life’s setbacks.
go the distance –Carrying out your goals to full completion despite all setbacks and trials one might face.
have someone in your corner –To have the support or help of someone that you can turn to such as a mentor, a spouse, or an organization.
heavy hitter –You!
heavyweight –A person or organization of great importance or influence.
hit below the belt –A down economy or recession.
K.O. –Another turn to refer to competitors. You can never have too many.
lead with one's chin –Moving forward with decisions without protecting yourself.
low blow –A recession or down economy.
on the ropes –A temporary setback in business or life.
pull one's punches –To be gentle or lenient.
punch-drunk –Your state of mind after putting in an 80 hour work week.
roll with the punches –A time when you or your business is hit unexpectantly and you take things in stride.
round –A work day.
saved by the bell –Everyday, when you go home to recuperate and prepare for the next round.
sparring partner –Colleagues.
throw in the towel –Quitting. A term we’re not too familiar with.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
www.FreeKarateLesson.com

What Does King Solomon & The Ultimate Body Challenge Have in Common?

2010-08-31T13:55:00.001-07:00

A couple days ago, I was at the Library. Since the main Library is closed on Sunday’s until after Labor Day, I was at the Hillcrest location. I have never been there, but liked the cozy feel. Unlike the main location with the kids stuff on the first floor, and adult stuff on the second floor, it gave it more of a Barnes & Noble feel, which is right up my alley.

Normally, I’m reading self help books on business, leadership, teamwork, entrepreneurship, marketing, fitness, and martial arts. Today was different! I went there and took the kids, to specifically find a fiction book. I feel it’s important to read fiction once in a while, especially if you’re always going 90 mph in the right hand lane (metaphorically speaking of course).

Since the selection was not nearly that of Barnes & Noble, I found myself picking up books that I had always skipped over. One book that has stared at me for years, but I had always looked past it, probably because of the title, was The Richest Man Who Ever Lived. To my surprise, this book spoke to me in the first few pages in a way that I could respect the author and be intrigued by the history of King Solomon.

I’m embarrassed to say that I didn’t know who King Solomon was. Fortunately, I was at the library and could read up on this interesting person who took the thrown at the age of 12. Anyhow, long story short… the message that struck a chord with me was a statement in the book about everyone having all the qualities for success except diligence.

The author continues to explain that it is not human nature to be diligent. It’s human nature to “take the path of least resistance.” Are you familiar with a book called The Secret? The book sold millions upon millions just before the recession. The whole premise of the book is that you can have abundance, and all you have to do is think hard enough about it, and it will manifest itself.

The author of The Secret also tells you specifically to not create a plan for success, because your planning will just get in the way of the universe. I sometimes joke to people that the reason why we went into a recession is because everyone stopped working and began dreaming because they read The Secret. Get this… the author also tells you that you can eat anything you want... simply realign your thoughts and you will become lean and fit.

And, yes… that is my lead in to talk about the Ultimate Body Challenge (UBC). I too believe that we struggle to be diligent. Having the Ultimate Body is a “Challenge.” In fact, having HALF an Ultimate Body is a challenge. We are not afraid to tell people that our program is not for sissy’s [smile]. If you’re out of shape and fed up with how you look and ready to do something about it, our program may be what you’re looking for.

We enjoy training one type of person- someone that is driven. Or, as the author of The Richest Man Who Ever Lived says, “diligent.” It doesn’t matter if you’re in shape, out of shape, or somewhere in between, it’s the driven people that we are focused on and committed to.

The Ultimate Body Challenge is a killer program that works you out in an exciting manner, and gives you the nutritional skills to shed the unwanted fat, and reveal the sculpted muscle underneath. Here's the caveat... It requires diligence. Unfortunately, there are many pills, workout devices, and even workout programs that feed on the weakness of human nature- the need for an easy way there (path of least resistance). Unfortunately, millions of people are left discouraged because of clever marketing and a program weak in principle.

If you go the entire 10 weeks in our program, and didn't see any improvement, we will refund 100% of your investment. Even if you go 10 weeks and completely blow the nutritional aspect, our guarantee still stands. Granted, you'll see better results with the nutrition. We are that confident in the success rate of just the exercise portion alone!

To get started, you'll need to know a few things:

1. We need to know if you're serious, right away. If you doddle, we may not have a spot for you.

2. The program begins Sept. 13th at 6 pm, at our Boise location- 2475 Apple St. Suite 104 Boise, ID 83706

3. The program is $299, and that includes your manual, boxing gloves, jump rope, nutritional coaching for 10 weeks and 3 body compositions.

4. Call us today at 381-0587, and ask for Kendal, to reserve your spot. While you've got Kendal on the phone, ask her how the UBC changed her life.

See you soon!

Respectfully,

Duncan Richardson

Chief Master Instructor

The Academy of World Taekwondo

Ph: 208.381.0587

http://www.FreeKarateLesson.com

Camping with 4 Kids

2010-06-29T09:55:00.000-07:00

"Are you doing that?"

"NO!!!"

I can't remember the last time I've seen Rachel give such a nervous look. And, a well warranted nervous look. You see, we were being pushed down a muddy hill by a 7,000 pound camping trailer full of atv's, with all 8 wheels locked up and caked with mud and clay. The view ahead was absolutely stunning. It's the turn and drop off that was about 40 yards away that made us nervous.

We were on our way to Lake Owyhee. The bad part was that we took a wrong turn. In fact, several wrong turns, thanks to the Google map that was linked directly to the campsite. Rachel and I used to ALWAYS have an Atlas in the car, especially when travelling. For the past several years, it sat there doing nothing since we have GPS navigation on our phones and step by step directions from Mapquest is so easy to come by. Well, GPS navigation, on your phone, doesn't work so hot when you're out of range. And god forbid Google maps to be wrong! Not just a wrong turn here and there, which they are notorious for, but full on... 100 miles out of the way wrong.

We knew something wasn't right when we entered a dirt road. What the heck, right? We trekked on and on, and on. Probably 20 miles on this dirt road with not a soul to be found. We discovered later, that during thunder storms, you take cover in these parts. The roads get so muddy and slippery that it's impossible to drive. We found out.

It was about 8 pm when we finally maneuvered through some pretty hairy turns and slopes going about 3 miles per hour in 4 wheel low. Then, we found ourselves at the bottom of a hill and

Rachel and I just looked at each other. I said, "There is no way we will get up that hill." We were nervous that we were going to have to park right in the middle of the road and camp until morning.

We decided that I would pull an atv out and ride ahead to see just how far away we were from any civilization. I ended up riding for about 3 or 4 miles and discovered a beautiful campsite called Succor Creek. We thought it was a joke from ReserveAmerica.com for us falling for their bogus directions [Sucker Creek].

There were only 3 groups on the campsite, and spoke to one gentleman who seemed to know the area pretty well and the issues with the road during heavy rainstorms. His suggestion was to leave the atvs on the road to lighten our load, and he would go back with me to help grab them. That's the plan!

I made it back to the trailer and suburban on a mission.

"Rachel, get the kids in their long sleeves and pants. You get ready also, because you, Reese, and

Isaac are each riding an atv back."

"But..."

"And, there is no time to discuss because we only have 30 minutes of daylight to make this work!"

Please understand, I have to take advantage of these "Hollywood" moments of distress since I don't get to experience them often. On the other hand, it was true. We did need to move, and move fast.

Reese rode one atv. Isaac rode a motorcycle. And, Rachel rode the other atv. I thought, if we could not only get the load of the atv's out of the trailer, but also 3 bodies out of the car and a dog, we would have a much better chance of getting up this hill.

Some people say that we are crazy going camping with 4 kids- 7 yrs, 5 yrs, 2 1/2 yrs, and 9 months. I would agree. But... I also know that these moments we experience together as a family are down right priceless.

The photo below is of two of my little troopers, the dog, and Rachel leading the charge up the hill. The last bit of the sun broke through the clouds before it dropped behind the mountain and left a magnificent view that my phone did no justice for. The teamwork that went into this effort will leave a lasting memory for me and my family.

We ended up staying only one night at Succor Creek, even though it was absolutely gorgeous there. We had some irritation knowing that we paid for a trailer site in Lake Owyhee and dog gone it, we're going to use it. So, we hit the road on a beautiful Saturday. As it turns out, everyone else hit the road to come to Succor Creek Saturday, too. See... people in these parts know that you come to Succor Creek only when the road is dry!

The rest of the trip was a ball. This is a perfect shot of Rachel wondering something... not sure what. Perhaps it had something to do with us being stuck at the dump site with the sani-hose stuck (cross threaded) to the trailer.

There is a company called Lucky Bums. Check them out- http://www.luckybums.com. They have a saying, "Grow outside and play." I love it because it has a couple of meanings. One meaning that I take from it is that you grow in many ways when you play. When you play together as a family, you grow as a father, or a mother, and a team player. Your children grow closer together and to you as parents. You grow as a family.

Respectfully,

Duncan Richardson

Chief Master Instructor

The Academy of World Taekwondo

90 MPH in the Right Hand Lane

2010-05-25T06:30:00.000-07:00

Just last night, I'm literally walking up the stairs to head to bed when I decided that I truly dislike sleep. It's not the first time I've thought of this, but it was the first time I really agreed with it, and discovered why.

Quite frankly, I love so much of what goes on in my life that I want to experience every minute of it. We only have 24 hours in a day. Within that 24 hours, we must love our spouse, love our kids, love ourselves for that matter. We must also work, we must eat, we must exercise, we must socialize, we must learn, and we must teach. Really, there is not a lot of time to do all those things.

In fact, even with 5 to 6 hours of sleep a night, I wish I could commit more time to those things I really enjoy above. I know... we all do! If there is one thing I've learned in life, and I've learned it recently, it's to live in the present. I was told recently that I live my life going 90 mph in the right hand lane. Although, I have managed to master the art of squeezing as much out of my day as possible, I may not have always been present due to the fact that I'm already focused on achieving my next task or goal.

I really enjoy talking about goal setting, self discipline, and focus. These are traits that are huge in martial arts. Well, they are traits that should be huge if you have an instructor that lives by them. I enjoy teaching students about these things because I understand these traits and I'm good at implementing them.

What's equally important as having good goal setting skills, self discipline, and focus is having the ability to enjoy your journey through the process. A goal is purposeless, if there was no journey. I know with 100% certainty, someone who puts in hundreds of hours to achieve a Black Belt will appreciate me tying their belt around their waist more than someone we promotes straight from white belt. It's the journey from white to red belt that was rewarding.

I still will only sleep 5 to 6 hours a night. I still plan on being goal oriented, disciplined, and focused. As a master level martial arts instructor, I may be a little late in learning to enjoy the journey, but at least I'm still alive.

Respectfully,

Master Richardson

Chief Master Instructor

The Academy of World Taekwondo

I'm Starting a New Business

2010-04-23T17:32:00.001-07:00

The other day, I asked our Thai-Robics class if they are ready for spring and summer and if they have gotten their lawnmower blades sharpened. The response from one student was, "Why? Are you starting a new business on the side."

Later that day, I thought to myself, "Well... maybe I will start a business on the side." Of course, starting a business on the side will definately have some parameters. I only want to be in business for 1 hour, and I want all of the gross revenues to benefit a small non-profit organization, preferably one that is trying to get started.

So... the day I will be opened for business will be tomorrow (Saturday, April 24), from 10 am until 11 am. I will be sharpening lawn mowing blades for donations. Please, don't bring any other items you would like sharpened, such as your $500 Hinkle knife set, because I will significantly decrease the resale value for you. If you have no clue on how to remove your lawnmower blade, just bring in the whole mower.

The organization we will be donating the funds to will be Destitute Duffel. They are an organization trying to provide hope and shelter for homeless people. They do have a website http://www.destituteduffel.org, but you will be able to learn more about them through their Facebook fan page http://www.facebook.com/#!/DestituteDuffel.

See you Saturday!

Duncan Richardson

Chief Master Instructor

The Academy of World Taekwondo

Ph: 208.381.0587

http://www.FreeKarateLesson.com

5 Things to help get that summer body

2010-03-15T22:24:00.000-07:00

Somebody once asked me a peculiar question, “What is the single most effective thing I could do to lose weight?” Have you ever made too many keystrokes at one time on an old computer? Yeah… I have too! It freezes up, right? Oh wait. Do you have a Mac? I guess Mac users don’t know what I’m talking about here.

Anyhow, I hate that question. To me, it’s like asking, “What is the single most important thing I can do for my child?” Or, “What is the single most important thing I can do for my spouse.” I don’t know about you, but I don’t look at my conditioning this way. I don’t raise my kids this way, and I don’t take this approach with my spouse.

Of course, there are things that are more important and will have a more profound affect, but nothing by itself is enough to be done alone… not with kids, and not with your spouse either.

So, after I was able to reboot my brain from that question, I was able to generate an answer. I said, “Nothing.” He gave me that same look when your dog hears an interesting new sound and cocks his head sideways, with ears perked. I continued, “You’re better off just utilizing that time for something else, such as checking more email or just working a little later, BECAUSE… unless you’re fully committed to changing your lifestyle, you will be unsuccessful.”

The next few moments reminded me of an old Clint Eastwood movie where Clint and the villain are staring eye to eye. I seriously thought, the gentleman that just walked through the door for information regarding his kids and martial arts, was about to do an about-face and walk out the door. He wasn’t even there for information on himself! Instead, he signed up for 20 private training sessions, and he and his wife were great clients for the next 3 years.

Without risking you saying to me right now, “Are you feeling lucky… PUNK?” (Clint Eastwood line) I will list several things you can do over the course of the next 3 months to drop fat and inches.

1. Follow the 80/20 rule with activity throughout the day. Be moving for 80% of your day, and either sitting or relaxing for 20%. You desk job folks… sit on an exercise ball. It will work your core and improve your posture while a chair actually allows you to literally decompose* into the fabric (*not really, but close). I guarantee, if you have been struggling with fat loss, you can find a direct correlation to your activity level.

2. Eat often! In fact, make it 5 or even 6 times per day. The more often you eat, the more you program your system to understand that food is in abundance, therefore kicking your metabolism into high gear.

3. Eat your palm. Well, not really your palm, but actually a palm sized portion. Yes, you ought to eat 5 or even 6 times per day, but your meals should be really small. We’re talking palm sized. Now, you have two palms. This means, one palm contains your protein, and the other palm contains your carbs. New to all this? Proteins are found in- fish, chicken, pork, beef, etc. Carbs are found in- fruits, vegetables, breads, grain, pasta, etc. One important note on carbs- don’t slip up and over eat them if you opt for breads and pasta. If you want the best improvement, stick with vegetables and limit your breads and pasta.

4. Drink, a lot! I’m not talking beer or wine, either. I mean water! Take your weight, and then call it ounces. Then, divide that number by 2. That is how many ounces you should drink throughout the day. In other words, if you weigh 150, then you would drink 75 ounces of water a day.

5. Pursue your goals with like minded individuals. Successful business people attend meetings with other business people. Alcoholics trying to recover, join AA. My point is, when everyone has similar goals, the group tends to be more successful. For our students, we have The Ultimate Body Challenge- http://www.FreeKarateLesson.com/weight-loss.html

This is not an exhaustive list. In fact, it’s the tip of the iceburg. On the other hand, it’s five items that would make a considerable impact on your life.

If you have any questions about some of the things you could be doing to reach your fitness goals, send me an email or call me at 208.381.0587.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Jens Pulver: Driven

2010-01-30T11:58:00.000-08:00

One of our students, Jason Appelman, has been working on a film project. He is a film writer, amongst other types of writing. He wrote and starred in the movie you may have seen this past fall at the Egyptian- Person of Interest.

Now Jason and his partner, Gregory Bayne, are working on a new and exciting documentary about a well known mixed martial artist. If you've followed the Ulimate Fighting Challenge, then you definately know who he is. The exciting part is that he lives here in Idaho.

I am going to turn it over to Jason & Gregory and allow them to have a few words...

My Dear Friends,

I am writing you as I am in the final hours of a campaign to raise funds for my feature documentary film, DRIVEN, at Kickstarter.com. Since launching it just 17 days ago I have raised (at this moment) $17,350 from 279 gracious backers, including a 12 year old who contributed his allowance because of how much he loves the subject of my film, Jens Pulver.

Jens, for those of you that don't know, is a former 3 time world champion in the UFC, and a true legend in the sport. He was raised in the worst of situations with an incredibly abusive father who, when Jens was just 7 years old, decided he didn't want to have children anymore and lined up Jens, and his siblings in front of the fireplace holding a shotgun in Jens's mouth until he finally decided that they weren't, "worth the bullets." From that tragedy, saved by a drive forged through athletics, Jens escaped the demons of his childhood to become on of the most beloved fighters in the world of mixed martial arts.

I believe whole heartedly in this film, and in Jens, who is one of the most remarkable people I have ever met in my entire life. He reflects the fight in us all, and reminds us that no matter what our circumstance, if we hold onto, and pursue our dreams, we can accomplish anything.
My total goal on Kickstarter to make this film is $25,000. If I don't reach it by Monday at 3pm, all the pledges are cancelled, and I don't receive the funding. I sincerely thank those of you whom have contributed already, if you have not, I humbly ask that you take a look at my campaign, and if you can, please contribute. (there are rewards for doing so)

I understand that not everyone can contribute financially, I know times are tough on us all. If you wouldn't mind, I would appreciate you simply passing this on.
I can say, in all seriousness, this is the most important project I have ever worked on, and a story that I believe must be told. I think Jens has stated it best:

"To me, if this film can reach just one kid, who is living through abuse, and it can open his or her eyes to the fact that there is more to this life, prompting them to put on some wrestling shoes, or pick up a football, or basketball, or to write a song, or paint a picture, whatever it is that is their thing...if it can help them recognize that their dreams are worthwhile, should be held onto, and with perseverance, dedication, and hard work, can absolutely be achieved, well, that's what it's all about."

I share this sentiment, and this hope for the film. I would be deeply grateful if you would join in, and help make this happen.

With Warm Regards,

Gregory Bayne

Here is the link: http://www.kickstarter.com/projects/gregorybayne/jens-pulver-driven-a-documentary-film-about-a-le

Can't afford the Ultimate Body Challenge? No problem...

2010-01-03T08:50:00.000-08:00

I have been getting a ton of emails from people expressing their interest in doing the UBC, but have one major conflict- DINERO (money). Believe me, I understand this conflict. Years ago, we used to require payment up front, but since the economy took a left handed turn and seems to be having a hard time finding it's way back, we've added some relief to students who really, really want to do the UBC.

So, if you really, really want to do the UBC, we will allow you to make payments on the UBC. Just send me an email, stating why you really want to do the UBC, and we'll work up a doable payment plan for you.

Secondly, we've found that people don't mind investing in something if they know 100% that they will receive a return. It's called an ROI (return on investment). If you had invested money in Krispy Kreme Doughnuts (KKD) 3 years ago, you would realize an ROI of -500% today. Not a wise investment. You cannot call Krispy Kreme to ask for your money back either.

What I'm trying to say is, students don't mind paying if they're going to improve their body. If we don't improve your body, we will refund your tuition 100%. AND... not only will we refund your tuition, we will double the refund amount. That's a 100% ROI if we don't improve your body. Now that's being a savvy investor.

Hurry, because the UBC starts January 6th. Go to http://www.freekaratelesson.com/weight-loss.html for more info.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

How to Set Goals

2009-12-31T15:48:00.000-08:00

I have never had to shield myself from so much snow fall. My body was completely covered. I was hoping to be through it before my jacket and gear become no match for this massive snow dump. Every step literally piled another half inch on my shoulders. My hat, normally blue, was completely white.

My cheeks were freezing, but fortunately, frost bite was not imminent. Instead the snow that landed on the mere inch of exposed face, melted and ran down into my collar. The visibility was literally only 2 feet in front of me. I didn’t have that far to go, but unfortunately, I didn’t know which direction to go. It was time to give up.

I have talked about this dang snow blower before! I trudged on, stupidly, with the spout on the blower pointed straight up. Oh, don’t get me wrong, I knew that I could point the spout on the blower right or left… I just forgot that it had an elbow on it that allowed the snow storm to shoot towards the ground or in the air. I apparently chose the air while my family watched me and my self inflicted blizzard attempt to clear the driveway.

Believe it or not, there is a moral to this story. Right now, millions of people are setting goals for themselves. Millions of people are also saying, “I don’t set goals at the first of the year, I set them year round.” Most of those people are full of bologna, but that’s beside the point. Because I am a huge goal setter, I just happen to be thinking about everything and anything metaphorically to goal setting.

I had a goal to remove the snow from the driveway. I had an action plan on how I was going to do it. I had a timeline in which I was going to achieve my goal. I did NOT identify all the obstacles that would hinder my process. Seriously, ice in the driveway was my only obstacle.

“Okay, whatever! What’s the point Duncan?”

The point is this, very few people understand how to systematically create goals. The snow in the driveway just got me thinking about this process. Everyone can dream. Which by the way is step 1 in the goal setting process, but few know steps 2, 3, 4 and so on. Goals have plans, or as I like to call them, blueprints for success.

Take for instance, the Boise State Broncos. The Broncos did not make it to two Fiesta Bowls in 3 years because of several guys that can run 57 mph, jump 9 feet in the air, and make one handed catches while stretched out like Inspector Gadget. They have a beautifully constructed plan that encompasses marketing to high school all stars on ESPN, a stellar strength and conditioning plan, a regimented practice curriculum that builds discipline, confidence, and teamwork, and the list goes on.

A few goals that many people have every year is to:
1. Quit smoking
2. Become more organized
3. Become lean & fit

I definitely cannot help with #1, and can help with #2, but don’t want to because I would be bored. I can absolutely help with #3, and would love every minute of it, including the entire time it takes you to achieve that goal.

This blog post is not meant to be a promotion for our Ultimate Body Challenge, but if you have been searching for a proven, systemized goal setting process that will help you achieve this goal, then perhaps it’s a small promotion for you.

Right now is the time to think about your dreams for 2010. Put those dreams onto paper with a plan, and you’ve got yourself a goal. Many people know that I used to be a representative for Zig Ziglar and would put on workshops that taught people how to do this.

Here is a quick and dirty goal setting process. Use this format for every single one of your goals.

Step 1

Consider some things you are truly passionate about. Then write them down.

Step 2

Consider some important questions before you settle on your goals.
Will this goal improve your relationship with your children?
Will this goal improve your relationship with your spouse?
Will this goal improve your life longevity?
Will this goal impact colleagues, friends, and family members in a positive way?
Will achieving your goal be at the expense of someone else?
Is your goal simply frivolous or materialistic?
Is your goal ethical?

Step 3

Decide if your goal is SMART.

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Time Sensitive

Step 4

Did your goal get through steps 2 and 3? Then, proceed into step 4 by completing the goal setting worksheet.

Goal:
[Place your goal here]

Date:
[Spend time thinking about a realistic time line to accomplish this goal. If your goal is large, then create milestones with dates on those as well.]

Benefits:
[List as many benefits as possible. Ask other people what they think would be a benefit as well. When you think you are finished, spend more time and come up with a few more benefits. Continue that process until you can no longer think of another single benefit. This is a crucial part of the process that empowers you mentally and builds enthusiasm for your success. Skipping this step is like getting in your car with only a quarter tank of gas before you go on a trip.]

Obstacles:
[List all of the items that will hinder your process. Know what you are going to have to face. Once you’ve identified the hurdles, will you then be able to create the means to leap over them. The obstacles you list will contribute to your action steps below.]

Who’s Involved:
[List any individuals, organizations, etc. that will play a roll in the success of your goal. You may benefit by having some of these key individuals know what your goal is. They will either help hold you accountable or can help with your process.]

Action Steps:
[Skipping this step is like taking a trip in your car without a map. Wait! I mean without a GPS navigation system. List every single step that is required in achieving your goal. Think of this process as steps in an assembly manual for your daughter’s 3 Story Barbie Dream Doll House, or your son’s 1120 Piece Star Wars Lego Attack Cruiser. Each step is very concise.

This is not only a mental exercise for you to know your steps, but also a means for you to quickly take action everyday you’re working on your goal. If your action steps are vague, you will most likely skip over it, ignore it, or flat out won’t remember the details, thus resulting in the whole process coming to a screeching halt.

Take your action steps and place them in your planner, your PDA, or a calendar.]

___________________________________________________________
Signature

___________________________________________________________
Witness Signature

Now, take this goal setting worksheet and place it somewhere that you can see it every single day.

If you found this goal setting blog post helpful, share the wealth. Pass it onto a friend and vow to hold each other accountable in attaining your goals. I would say that for every person you pass this onto, you’ll lose 1 pound, but that simply won’t happen. Not because it’s not true, but because you haven’t even gone through the goal setting process to lose weight:).

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Get a New Physique in 2010- The Ultimate Body Challenge

Extra Layers Keeping Your Midsection Warm? Ultimate Body Challenge Starts January 6

2009-12-29T07:53:00.001-08:00

Are you a little too warm this winter? What I mean is, do you have a few extra layers around the midsection?

Hey… don’t get me wrong, I am enjoying the holidays too! In fact, I mentioned to everyone in our Thai-Robics class that I feel like I am sweating pecan pie. Here is the difference between me and most people, though. I live a life by the Ultimate Body Challenge philosophy. I enjoy the holiday stuffing, gravy, eggnog, and Mexican wedding cakes.

Seriously, if you live by the UBC philosophy, this holiday binge doesn’t affect you. Okay, it’s a moot point, because we’re going to start the UBC after the holidays anyway. I won’t lie, we start this program right after the New Year because we want to be in alignment with people’s goals. And, it is truly exciting when we help people reach them.

Let me take a shot in the dark what your goals may be-

Lose XX lbs by spring or summer
Get that six pack of abs back you once had
Make it so your thighs don’t touch
To be able to stick with a sound nutritional plan that will get you result
To be motivated to move, be active, and live life
To have your spouse or significant other say, “DANG… you are looking good!”
For you to be able to look in the mirror and say, “DANG… you are looking good!”
Want a program that will take your fitness conditioning to the next level

Okay, okay, maybe it’s not a shot in the dark. The truth is, we’ve been doing this program since 2003 so we know what your goals are. We know how to get you there. If you let us, we will literally hold your hand all the way to your goal.

The Ultimate Body Challenge is just around the corner! Go to http://www.FreeKarateLesson.com/weight-loss.html to learn more and to get on our waiting list. Time is running out… “like sands through the hourglass… (Cheesy, I know) …so are the days of our lives.”

I’ll meet you at our website in 10 seconds- http://www.FreeKarateLesson.com/weight-loss.html

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Weight Training vs. Cross Training Programs such as Ultimate Body Challenge

2009-12-10T06:20:00.000-08:00

The other day, I read a comment on a YouTube exercise video, “Seriously, weight lifting is so 80’s.” The comment made me chuckle. Whether it’s true or not, I don’t know. I picture leg warmers, headbands and aerobics when I think of 80’s fitness.

Anyhow, I know the point this person was trying to make. She were arguing that a cross training program is ultimately the best sort of conditioning. The gentleman was arguing that cross training programs are too strenuous. It went on and on.

A couple of weeks ago, I went to lift weights in a gym to compare my strength to how it was when I trained in a gym all the time to now. Aside from being ABSOLUTELY bored out of my mind, I realized several things by this experience-

1. Weight lifting is very linear and heavily isolates specific muscles. No, that’s not what I realized. What I realized was that when I crash skiing moguls this winter, which I love to do (ski moguls that is, not crashing), linear, isolating movements will do nothing for me.

Traditional weight training will help me very little since I do NOT crash in a very nice linear fashion. When I crash, my body is in a contorted, upside down, ski behind my head sort of fashion.

The training that helps me the most when I ski are cross training programs.

2. Did I mention that weight training was absolutely boring compared to a high energy cross training program? I couldn’t wait to get done so I could go back to our academy and do one of our routines.

3. I couldn’t handle how depressed half the people looked. One half gazed at their muscles in the mirror, and the other half just gazed in the mirror for 3 to 4 minutes between sets.

So, was I stronger? The answer is no. Was I weaker? The answer is no again! Although I didn’t increase my strength, I increased tons of other things. I used to leave the gym pretty wiped after my workouts. I did the same exact workout, with the same exact weight I used to lift, and had plenty of energy to head to our academy and do a serious cross training workout.

Somebody reading this may ask, “Then, what did I really improve besides endurance?” It’s a good question, because it’s not an apples to apples comparison, so I will just tell you.

I used to injury myself quite a bit playing soccer in high school (hamstring pulls, groin pulls, sprained ankles, etc.) Even as a competitive martial artist, when I was younger, I was always doing something funky to my lower back. And, I did extensive weight training, even under the direction of trainers.

About 5 years ago, we adopted a new training program in our facility that challenged students in completely unorthodoxed ways. Competitive soccer puts people at risk for injury because you don’t strengthen yourself for when someone takes out your legs when you’re in a feel on sprint.
For the past few years I had been playing competitive soccer again on a men’s city league. The ONLY injuries I was ever dealing with were bumps and bruises. Never pulling a muscle, twisting a knee or an ankle. Believe me, several guys on my team and other teams were fighting chronic ailments that were being blamed on “age.”

Teaching these programs and doing them on my own have tremendously improved my endurance, core strength, flexibility, and agility. I have never been out of shape, but I can tell you this… at 35 years old, I have more energy and stamina than I did as a competitive Taekwondo athlete in my early 20’s.

That’s what this type of training has done for me. Now, what it’s done for others is very, very similar, except it’s burned fat off our students bodies like crazy. Students lose, on average, 7% bodyfat in a 10 week period of time. That’s amazing, because they do it by following an athletes diet, not some sort of fad diet for birds.

What are these programs I am speaking about?

The Ultimate Body Shaping Challenge! To learn more about this particular program, visit the following link. http://www.freekaratelesson.com/weight-loss.html

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587

Should I do the Ultimate Body Challenge?

2009-08-31T09:50:00.001-07:00

Over the course of several years doing the UBC, we've found that many people sit on the fence. They let time lapse trying to decide if they should or shouldn't do the program. Let's explore some of these reasons people have such a hard time, then I'll give my thoughts.

First, you ought to know just a little about the program. This program consists of 4 major components-

1. Nutrition. We teach you our philosophy of eating. Eating to win, I like to say! It's a way of eating for an athlete. Everyone wants shoulders and arms that have a nice chiseled look to them, thighs that don't touch, and a tight butt! It's the look of an athlete. To look like an athlete, you need to eat like one, and that's what we teach you how to do. We'll also do strength & flexibility testing on you as well as a body composition that tells you exactly how many carbs, protein and fat you ought to be eating a day. No, it's not some simple formula like the ones on the internet.

2. Cardio Training. Our cardio training is a program called Thai-Robics. It's a program that has proven successful since 1995. You've got to admit, anything that can last 15 years has got to be good, otherwise we wouldn't waste our time doing it. Believe me, we've had classes that were in and out within a week, and others have lasted a few months. Thai-Robics is just so unique and awesome that people keep the program alive and well.

3. Resistance Training. The program is called Sport Fusion. This program replaced another class that wasn't broken. It was sort of a risky move, but it was a hit! Not just a hit because it was popular, but because we were able to improve students percent body fat loss by 2% over the entire 10 weeks. The average body fat loss used to be 5 to 7 percent loss, now it's 7 to 10 percent with Sport Fusion! The program gives you the benefit of a total body, weight lifting workout, but with fun and explosive sport drills. You'll even get more cardio work in the class, unlike a typical weight lifting regimen.

4. Life Style Shift. We're going to teach you, if you need to be taught, that feeling healthy and looking your best is going to extend further than our workout floor. We're going to rub off on you and get you active everyday of your life.

Think about this for a moment. You may have a job that keeps you planted on your rear everyday. Essentially, 8 hours of your day is sitting. The time you spend standing on breaks or lunch is counter acted by your driving. Then you're on your back for 8 hours of sleep. That means 2/3 of your life is sedentary. Now, I'm willing to bet that you're just not motivated to do anything with that other 8 hours because you're tired after work. Isn't that funny, well not really, but seriously, you've been inactive for most of the day, you'd think that you'd have some more energy.

Anyhow, we explain how all this works and we get you fired up and leading an active lifestyle. Trust me, once you get that snow ball rolling down the hill, it really starts building momentum. There is a saying- Nothing Moves Until Something Happens.

Okay, so what are those things that keep people from making something happen-

1. Time commitment.
The program does require some time. We are going to ask you to invest 60 hours over the course of 10 weeks to create a healthly body so you feel and look great. Not everyone can do 60 hours. In fact, we have many that will do less, because they know it's the only way they'll either a) Get this type of awesome training. Or, b) With their work travels, it's just difficult to commit 100% so 70 or 80 percent is better than NO percent

Answer this-
Is 60 hours worth an extended life?
Is 60 hours worth enabling you to live more actively?
Is 60 hours worth setting an example for your kids?
Is the nutritional education worth passing on to the rest of your family?

2. "I want to get into shape before I do a program like this."
Here's my response- Nothing Moves Until Something Happens. I hear this a lot, and never see the person again! Seriously, you don't get educated before you go to school. You go to school to get educated. You join the UBC to get into shape. Sure, some people are in great shape when they're in the UBC. They're either former UBC'ers or they've heard it's a program that provides results. It gets the out of shape in shape, and the in shape in better shape!

3. Money.
Okay, I can feel peoples pain when it comes to lacking some green. When I first opened The Academy of World Taekwondo, I knew how to teach, but I hadn't a clue about business. In fact, we appeared to be super successful because we were busting at the seems, but I had little skills in business and were actually hurting. I remember being at a martial arts business conference when we first opened up and pulling out a credit card that was nearly maxed and dropping $2000 on a seminar I knew we had to be a part of. People might say, "Yeah, $2000 for a business is different." Maybe so, but does it matter when our gas was shut off prior to that, in the winter? My point is, there are certain things you know are right. For many people the UBC is right and the only thing stopping them is the cash. I'd like to remove that hardship from peoples life and make it easy to pay for the UBC.

We will make it easy for those who would like to not feel so impacted by the $299 tuition. We'll allow them to pay this down weekly, bi-weekly, or even monthly.

Those are the 3 main things we see that stops people who are wanting to do the UBC. Before I close this post, I just want to share some more of my thoughts. I try and live my life with no regrets. I occassionaly run into old college or high school friends who seem so depressed. I'll ask them what they're doing these days, and they'll say, "Oh, I'm working for 'so & so'. It's alright. It's not what I pictured myself doing, but oh well."

Hold the phone!!!

What do you mean "oh well"! If something isn't what you pictured doing, then do what you pictured doing. I have realized that "doing what you have pictured doing" is something that doesn't usually happen overnight. In fact, it sometimes takes time and discipline, lots of discipline. If you have no discipline, you'll lead an "oh well" life. Check out my liscence plate some time. You know what it says? DSIPLND. I came up with this as a reminder for me for where I have been, where I want to go, and what I want to teach my children.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Fall Ultimate Body Challenge 2009

2009-08-27T14:21:00.001-07:00

Guess what? It's UBC time. It's the UBC that shapes everyone up from slacking over the summer and get's them ready for holidays. This UBC is strategically placed for students to get back into a routine, now that school is starting. It's also strategically placed to finish right before the holidays. That way, when Thanksgiving rolls around, you feel good. You don't have guilt and you can enjoy the time with family and friends.
(Seriously, that was one of my most corny lines ever!)

The Ultimate Body Challenge is set to launch on Sept. 14th, for Boise and Eagle Students. Already, we have over 30 people on the waiting list. We have not allowed anyone to pay for this program to save a spot. It's strictly a waiting list at the moment.

In the next few days, we'll open the flood gates and begin officially enrolling students in the order that they were placed on the list.

Here is a conversation between me and a past UBC student just the other day on Facebook

Duncan-

I have been wanting to come to your classes again, but the doc says no. I had 2 knee surgeries on same knee this summer and i am still walking with a limp. I won a trip to Australia (be going in November). I need to get into shape, i am fat right now due to no activity all summer long (just got a cast off). I should be good to go in one month for your classes. I want to go everyday.
Thanks,Jeff
*************************************
Jeff-

Hey man! So if you want to go everyday, does that mean we'll see you in the UBC? That starts Sept. 14th, so the timing is almost perfect!Good to hear from you.Duncan
**************************************
Duncan-

I will do the UBC--as long as doc says its ok. I am pretty sure he will. the only way i know to lose weight and get in shape is your program.

Jeff
**************************************

If you're interested in getting on this waiting list. Don't wait! I know it's called a waiting list, and all, but you actually need to be on the list to get into the program:). Go to http://www.FreeKarateLesson.com/weight-loss.html put your name on the form that floats on the screen. Don't worry, it doesn't commit you. It just holds a spot for you just in case you want in.

If you'd rather chat with someone, call Kendal at 381-0587 and she'll answer all your questions. While you've got her on the phone, ask her how she lost all her weight, and became an instructor.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

Big Boned?, Weak Boned?, Tromboned?

2009-06-30T14:38:00.001-07:00

Dear Students, Friends, & People that want a serious, no sissy's allowed, type of workout:

I'm sort of on a strong bone structure, avoid osteoporosis later kick. Did you follow that last sentence? In other words, your bone density is decreasing everyday you are sedentary.

Do you know how you increase bone density?

You put your bones under stress! Controlled stress of course. You do resistance training. Let's think about this anatomically. When you lift something heavy, with your arms, your biceps contract. While the bicep is contracting, the tendon is pulling on your ulna. In theory, if your bicep was super strong, and your bones were weak, it could essentially rip the tendon right out of the ulna. This doesn't happen because if your biceps were strong, that would mean you have also strengthened your bone structure.

Now, what would happen if you don't exercise and you don't put your muscles or bones under this type of stress to become stronger. You should be alright, right? Whatever clever!

Do you know what would happen if you go years without an exercise program and you experience an accident skiing, working, biking, etc? The stress is way more than the "weak bone, strong bicep" analogy mentioned earlier. What happens is the bone breaks several times easier than a person who exercises regularly in a program designed to build strength.

In plain English, when a muscle contracts and pulls on the bone, the body learns that in order to support the pressure being applied, that it needs to become more dense or it will snap. Does plain weight lifting do this? Well, yes, but I believe a program that includes the resistance training of weights, and multi-directional body resistant movements is ultimate. After all, we don't live our lives linearly, such as with weight lifting. We are constantly twisting, and bending in every direction throughout the day. Ever wonder why you twist a certain way, then ZAP! There went your back for 2 days.

Anyway, with all this in mind, we created our Thai-Fusion Fitness Bootcamp class. A program that combines the cardiovascular element of Thai-Robics with the resistance training of our Sport Fusion class. If you're unfamiliar with both of those programs- Thai-Robics is our longest standing fitness program (since 1995). It's a sweat dumping, cardio pumping aerobic kickboxing class.

Sport Fusion is a circuit training class that uses sport drills as the means to better fitness. You'll train like a soccer player at one station, then like a downhill skier at another, and so on. The exercises stay fun and challenging every single week.

Our June bootcamp at 6 am completely filled up. We're expecting a strong turn out for the rest of the summer. If you're interested, get your spot now.

Here are the knitty gritties:

12 session bootcamp is $79 (July)
24 session bootcamp is $139 (July & August)

Boise location (2475 Apple St.)

Two times- 6 am & 9 am

Want to talk about it, call us at 381-0587.

Register Online Here

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com
http://www.FreeKarateLesson.com/blog

Sunday Square Foot Gardening

2009-05-03T21:45:00.000-07:00

This blog post is going to be a little different than the others. I am going to take a break from writing on life lessons and experiences that happen in my life and share my Sunday with everyone.

Of course, we can't start out a Sunday without Taekwondo training, right. Aside from training a student from 7 to 9 am, we immediately hauled ourselves to The Home Depot today and loaded up the cart with all the necessities to continue our square foot gardening project we started at the end of last summer.

Rachel got really excited about square foot gardening. It's actually pretty cool, mainly because I got to use my tools to help with the project. The concept is simple. It's a portable container that has several plots for different vegetables, and stuff.

I'll have to ask what the benefit is again, because I always forget. One moment...[asking Rachel across the dinner table]

She said that people do it because it takes a lot less maintenance time, and it's movable. Aside from that, I think it's just cool. Evidently, quite a few people use the square foot gardening method when space and dirt is an issue. We qualify. We decided to put our garage in the back of the house which means we've got lots of concrete, and little yard. It's perfect for basketball, bike jumps, etc., but bad for gardening. On the other hand, we have a 13 acre park behind us that we debated cultivating. Think anyone would've noticed?

There is something about gardening that really brings the "green" out of me. We completely built our container out of old building supplies, for example... a door that came off our house when we remodeled, old cedar fence pickets, and redwood that I just couldn't get rid of years ago.

I didn't think to take a picture of the whole family, probably because I was in the mix. But, one of the things that I think is so cool with square foot gardening is that the entire family can be around the container helping. It was an absolutely amazing day because of it.

Happy Sunday!

Duncan Richardson

Meeting with My First Taekwondo Instructor

2009-04-28T11:19:00.000-07:00

As you may know, I made a trip over to Portland, Oregon this weekend to meet my first Taekwondo instructor from 1978. I must say, I was a little nervous. It had been 29 years since he has last seen me. I was only 5 years old at the time we moved away and came to Boise.

I didn’t train while I was there, but I sure wish I could’ve. Timing didn’t allow it. Instead, Rachel and I enjoyed listening to stories from long ago. For instance, in 1980, my old Grand Master, Hong Sik Kim, insisted that Master Bettencourt move to Boise to open a Kim’s Taekwondo school. I had known this, but didn’t know some of the details that went along with it.

First, let me explain something about native Koreans. Their culture is based strongly on hierarchy. The hierarchy exists in practically every industry, be it- politics, airline pilots, schooling, or martial arts. In the United States, we have the same hierarchy, just not taken to the same extreme. For instance, a person lower on the hierarchy tree does not question the person above. In addition to that, there is strict seating order at a table, as well as in the car, and even criteria for who enters a building first. In the United States, we follow many of the same criteria to be polite. In Korea, it’s to establish pecking order.

WhenGrand Master Kim decided that there should be a Taekwondo school in Boise, he chose Master Bettencourt to run it. Grand Master Kim took Master Bettencourt on a trip to Boise to show him where the new school would be. Master Bettencourt thought the trip was to see Boise and to decide if this were a place he would want to live and operate a martial art school in.

Well, upon arriving to Boise, Grand Master Kim was excited to show Master Bettencourt the half page phonebook ad he had already placed… with Master Bettencourt’s picture! I could only imagine the look on Master Bettencourt’s face at that very moment. Master Bettencourt enjoyed Oregon and Washington and was used to the environment, and felt uneasy about making the decision to pack up and start a new life and business in another state.

While contemplating the decision on the way back to Oregon, a loud bang happened under the hood of Grand Master Kim’s car. Immediately, Master Bettencourt knew a push rod must’ve blown in the engine. He asked Grand Master Kim when the last time he checked the oil. Grand Master Kim responded, “Oil?”

Whether it was the chain of events, or his intuition, Master Bettencourt decided, at that moment, he would not move to Boise to open a school. Instead, it was my father that started a Kim’s Taekwondo, but not out of the pressure of Grand Master Kim, but rather because he took a job at Morrison Knudsen, coincidently, just after Master Bettencourt decided to stay in Oregon.

Two years later, my father took a different job in Saudi Arabia. At that point, his students were then turned over to Master David Knife who came over to Boise in 1982, of course, under Grand Master Kim’s gentle recommendation.

“So what now?” some people have asked? Master Bettencourt and I decided that there are many things that we can share with each other to help ourselves and our students grow. We discussed many things relating to both the curriculum as well as the business aspect of our Taekwondo schools.

We also discussed doing seminars for each other. In fact, I am going to be getting him some dates to have him come to Boise to put on a special workshop for all of our students. It would mean the world to me to have all of you attend! I will keep you posted.

Respectfully,

Master Richardson
Chief Master Instructor
The Academy of World Taekwondo
www.FreeKarateLesson.com

Reconnecting With My First Master

2009-04-23T08:09:00.001-07:00

I was so excited the entire way to Taekwondo school. I was going to do my first Taekwondo class with my dad in Longview, Washington. It was 1978.

I remember the day vividly. When we got to the Taekwondo school, I received my dobok (uniform) from Mr. Bettencourt, now Master Bettencourt. His first name is Steve. I went into the cramped changing room with a few other students, giants actually (adults).

I was so embarrased to change in front of them, that I put my uniform on completely over my clothes. I came out with about 5 inches of blue jean material sticking out below my dobok.

I'll admit, I didn't think anyone would notice, but everyone did. It was okay, because nothing was going to hinder this day. I remember my attention being quickly drawn to a group of students huddled in the corner. After I made my way over there, and peering through the legs of the other students, I saw a young gentleman, probably 19 or 20, being rooted on as he cranked out endless fingertip pushups. When he finished, the students applauded him. I asked my dad why he was doing all those pushups and he told me that he was preparing for his Black Belt test. I was hooked!

It was my first exposure, that I can remember, to perseverance. The will and the discipline this gentleman had to get all these pushups done touched me. It was my first Black Belt lesson as a white belt.

Two days ago, I spoke to Master Bettencourt on the phone and we chuckled about that first day in class over 31 years ago. Although it's been 29 years since I've seen Master Bettencourt, he still remembers me, my mom and dad, and two sisters.

I must say, I am really looking forward to this trip!

Respectfully,

Master Richardson
www.FreeKarateLesson.com

1,000 Pushups in a Day

2009-04-21T11:05:00.000-07:00

Today, I pledged that I would do 1,000 pushups. A few people have asked why? Of course, I responded with, "why not?"

I'll have to admit, I became inspired to do this by a little girl in Isaac's kindergarten class. Yesterday, I was volunteering in his class and I noticed this girl would quietly get out of her chair and do 10 pushups. She did this about every 2 minutes at every single station. She didn't do it for attention nor did she disrupt anyone at the same time.

I asked her why she was doing them, of course shy as all get out, she just shrugged her shoulders. I thought to myself after that, "what an opportunity to challenge my self discipline." Besides, if a kindergartener can do it, I can too!

So here my little self discipline project...

1,000 pushups in 12 hours. I remembered an old statement, "How do you eat an elephant?" Answer- "One bite at a time." So, my plan is to do 50 pushups every 30 minutes. Now that I'm halfway through the day, I can see that I set my sights a little too low. It's funny how daunting tasks suddenly become small once you decide to take them on!

Stay tuned for when I do 2,000 in a day!

Respectfully,

Duncan Richardson

B.E.A.T. Down Defense

2009-04-21T10:31:00.000-07:00

B.E.A.T. Down Defense

It's early in the morning...

You stop at the grocery store to pick up treats for a Birthday party later that day.

Suddenly, the painful groan of a man laying beside his car calls your attention. He appears handicap as he lay helplessly trying to reach his cane which is under the car.

You look around, and see there is nobody to help. You make the decision to help the man as he painfully reaches for his cane. You help.***

Ted Bundy was convicted of murdering over 30 women, and later confessed to over 100 moments before he was executed. Playing the role of a handicap man was one of Ted Bundy's many roles to lure women.

There are many stories like this in history that bring frustration to me. It frustrates me that these people
exist in our society. It frustrates me when a woman is attacked by a man like this, and they don't always
have the skills to give them a B.E.A.T. Down Defense.

B- Beware. The first rule of self defense is to always be aware of your surroundings. Never take anything for granted, and approach unusual situations with caution.

E- Empowered. It's time to become empowered and know that you are strong and that you can possess the knowledge to take somebody down twice your size. The moment you realize this, is the moment an assailant chooses not to mess with you.

A- Attack. If the moment comes that you must fight for your life, then you will not just defend yourself, but you will attack with a storm of thunderous punches, kicks, and elbow strikes. Getting attacked by a swarm of killer bees would be more favored by your assailant.

T- Take off! When your first opportunity arises to get away, you will take it! Whether you are winning or losing the battle, your goal is to break free and get to safety in order to win the war.

The Academy of World Taekwondo will be providing a 2 hour B.E.A.T Down Defense workshop to teach women the physical & mental skills of self defense described above.
Here are some FAQ's

Q. What will be covered in the program?

A. Participants will spend a portion of the class learning about:
1. The criminal mind and how they choose their victims
2. How to remove yourself as a potential target for these criminals
3. Simple tips to stay safe while you and your family sleeps
4. How to implement B.E.A.T. (Beware, Empower, Attack, Take Off)
The other portion of the program will teach students:
1. Verbal defense and non-violent techniques for low risk situations
2. Techniques for: Striking, joint submission or breaking, and leveraging someone much larger than you
3. Scenario defense- Pinned Against a Wall, Pinned on the Ground, Attacked in Your Car, Grabbed Unexpectedly

Q. Is this appropriate for all ages?

A. No. This program is specifically designed for adult women and teenagers. Keep in mind, the attacks and motives for criminals vary for men and children targets.

Q. What do I wear?

A. Comfortable clothes (exercise attire). We are going to move around and sweat! B.E.A.T. Down Defense is more than just self defense techniques, it's also about building strength and endurance to dominate any situation from a sleazy, no good- attacker!

You can get more information here: BEAT Down Defense

When: Monday, Apr 27th
Where: AWT-EAGLE
Time: 5:45 to 7:45 pm
Cost: $25
Who: Students & Friends of AWT (13 yrs +)
Enrollment Limited to 30

When: Wednesday, Apr 29th
Where: AWT-BOISE
Time: 6:00 to 8:00 pm
Cost: $25
Who: Students & Friends of AWT (13 yrs +)
Enrollment Limited to 20

1 Fat Burning Tip I Bet You've Never Heard Of

2009-03-27T08:17:00.000-07:00

Dear Friend,

I have a fat loss tip that I bet you've never heard of, but first, let me explain a couple things. We've all heard that having a Lean and Strong body comes from exercise and good nutrition. Let me remind everyone, there are many items to the equation. It's not JUST exercise and good nutrition. If you've followed me, or have done our Ultimate Body Challenge (UBC), then you also know that I am a proponent for revving up your system... getting your metabolism working for you and not against you.

Having a metabolism that is rippin' and roarin' is like owning cash flowing rental property- your money works for you. A faster metabolism will be working for you to ensure food doesn't have a chance to get stored as fat, but rather gets burned up.

There is still another piece to the puzzle though. Let's say we get our metabolism just smoking, does that mean no matter how much we eat, we'll burn it off? The answer is a resounding no. Have you heard of "Calories IN, versus Calories OUT?"

In our Taekwondo class, I was explaining this concept to two of our teenage students before class. Yes, I preach good nutrition in all of our programs;). I explained it like this- How often do your parents fill up their car with gas? (Answer- Once a week.) So, 4 times a month? (Right.) So, that's probably 15 gallons of gas a week, or 60 gallons a month, right? (Right.) Why not just stuff the car with gas and fill it up with 60 gallons once a month? (Uhhh, because the gas will not fit in the tank all at once)

Aren't our bodies very similar to a car? What happens when we put too much gas (food) in our tank (stomach)? If we overflow our tank, guess what happens? The food gets stored as fat. A car is designed for only so much gas, just like our body is designed for so much food.

A car also has a built in mechanism to let the driver know when it's full and empty. Well, a body has one too. The problem with our body's mechanism is that it has a difficult time sensing when you slightly over-eat. Do you have unwanted body fat? Did you get this unwanted body fat overnight? Or, was it a slow accumulation over the course of 5 years, 10 years, or 20 years? Slightly over-eating mulitplied by the number of meals you have in a day, times several years equals that slow accumulation of unwanted body fat.

The answer is Cholecystokinin (CCK). CCK is your body's overflow mechanism. CCK is a hormone that is released in the presence of proteins and fats. This is why people can devour an entire pizza or large bowl of pasta when they are starving. It's pratically all carbs (undesirable carbs, too). The CCK hormone was never released, or it took too long.

The key is to include a healthy source of fats with every meal. In the UBC program, we advise students to eat some nuts or other source of "good" fats with every meal. Again, this ensures that we don't overflow our tanks when eating, and also gives us that satisfied feeling.

I hope you benefited from one of our UBC's strategic eating principles.

The last Ultimate Body Challenge Before Summer begins this Monday. To learn more about this program, visit-
The Last Ultimate Body Challenge Before Summer

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com/weight-loss.html

P.S. If you want to ask some questions right now about the UBC, call Kendal at 559-1424.

8 Students Can't Seem to Find 60 Pounds of Fat

2009-03-20T06:57:00.001-07:00

60 Pounds of Fat, Lost, Gone, Shedded Away- Family and Friends are Stunned
During our 6 am session, I did body compositions for 8 students. Collectively, they lost 60 pounds of fat. Keep in mind, these are not Biggest Loser contestants. These are everyday individuals like you and I. Unlike the Biggest Loser whose contestants start at around 400 pounds, our students range from 240 pounds down to 115 pounds.

The exciting part is, we just begun our final testing. I'm just so excited from the results so far. Here are some comments that have been made about the program over the past 10 weeks.:

"I have so much more energy..."
"I feel great and motivated..."
"I've gone shopping in my own closet..."
"Duncan, you owe me money for new pants, since they all don't fit anymore..."
"My [censored] life has improved..."(told to Rachel)
"The UBC has helped my running program..."
"My inner thighs don't touch anymore!"
"I have more patience with my children..."
"It feels sooooo good doing something for myself for once."

Alright, now it's time to relax, do some spring skiing, yard clean up, garage clean up, bike riding, or whatever, because we're back at it in 1 week. A good majority of our UBC students are saying, "I'm not quitting now..." They're ramping up for summer! This next UBC will start March 30th and will end right when school get's out.

FYI- This is the last Ultimate Body Challenge until the fall. If you want to super charge your body, chisel those arms and abs, and roast off that extra luggage in the midsection and rear end, this is it!

Visit http://www.FreeKarateLesson.com/weight-loss.html to get the whole scoop on the UBC. I hope to see hear from you soon because the last UBC is filling up.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

A Speech for YPO/EO Boxing Event

2009-03-13T08:34:00.000-07:00

Yesterday was the big Boxing event for the two organizations YPO & EO. This event involved having 8 fighters, who trained diligently for 4 weeks, fight in a real boxing match. The participants are not boxers, but trained to be one for a night.

Of course, YPO & EO is not in the business of putting on boxing matches. Their purpose is rather to help their members become better in business as well as with their family. The night was meant to be symbolic of their fighting spirit to achieve their goals- whether in business, with their family, or personally.

Aside from training four of the fighters, I also gave a presentation to help shed light on the educational component of the event. Since the event was a private function, I have provided my speech for everyone to read. Enjoy!

********YPO/EO Boxing Event Speech**********

I would like to open with a story about a boxer from Kampala, Uganda named Bashir Ramathan. Bashir trains in a musky gym where the weak aren’t welcome. It’s a gym for hard core fighters and that’s it.

Bashir lives the classic life of a boxer. He dresses old school, with a tank top, and shorts over his sweat pants. He wakes up and runs the dusty, rock strewn roads of Kampala. It’s just like the old Rocky movies- people stop what they’re doing when Bashir passes by. They all cheer him on and chant for him.

He hits the boxing gym everyday for several hours working the bag, hitting the mitts, and sparring. His opponents are usually apprehensive to go toe to toe with him, because they never see his razor sharp hook coming. Bashir is pretty intense when he spars. His coach says that he fights completely with his mind, using all of his senses. You see, Bashir is blind.

His success as a boxer comes from hearing his opponents feet shuffling and smelling their sweat and feeling their body heat.

Bashir, maybe blind, but the thing he doesn’t lack is vision. He is passionate about boxing and works harder than everyone else, not because he wants to be a champion, but because he has to. His perseverance, drive, and motivation is what makes him succeed.

Cleveland and I were brought in to train 8 fighters to compete in a real boxing match. The event is meant to be fun, but more importantly it’s to symbolize your current position in business or with your family in a down economy.

Believe me… the correlation between a boxers regiment and your life is impeccably similar.

First of all… who here believes with a 100% certainty that there is something you can do in the next 4 weeks to make your business life, your family life, and your personal life… worse?

Okay, how many of you believe there is something you can do in the next 4 weeks to make your business life, your family life, and your personal life… better?

How many of you believe that the choice is yours?

Over the past 4 weeks, Cleveland and I have been training 8 fighters to jab, cross, slip, dip, catch, and perry. We taught them to be offensive, but yet evasive. We taught them how to roll with the punches, recover, and bounce back 100%.

For 8 training sessions, they sweated, they bled, they fatigued themselves to total muscle failure. They sparred with each other, they encouraged each other. They all took some hard shots, and learned some hard lessons about boxing. They each returned to the next session, sometimes with black eyes.

They pushed themselves to the limit, and when they got there, they pushed themselves a little bit further. In their minds, failure is not an option.

Most importantly these 8 fighters have already dominated their toughest opponent… themselves.

If you’ve ever boxed, or competed in martial arts, or even wrestled it’s a completely different world and it’s night and day to team sports. You see, the moment you enter the ring, you are essentially alone. Alone with one person who is trying to dominate you and a referee who can care less about you.

Until you experience that intense sensation of realizing that your success and failure is completely in your hands and no one else’s, do you come to recognize your true inner strength.

It’s this inner strength we are bringing out of these 8 fighters that Steve Marlo & Pete McDonald wanted to showcase for everyone.

Right now, our businesses have changed. Construction is down, consumer spending is down, and sales in practically every industry is down. What if we fought for our business the same way these 8 fighters prepared for this fight? Or fought for a healthy, happy family? What if we exercised the same focus with our kids that these fighters practiced in their training.

Earlier, I asked, is there something you can do in the next 4 weeks to change your business life, your family life, and your personal life. You said, “yes.” Right now, the economy has taken an unexpected toll on many areas of our life.

Do you know what the strategy is called in boxing to deal with an unexpected blow? To roll with the punch. This means you simply roll your body in the direction of the punch to lessen it’s blow.

Today is new economy from yesterday. It’s a new fight, and it’s an opponent many of us didn’t prepare for. Now that we are all in this fight, we must “Come Out Fighting” and quickly learn “To Roll With Punches” if we are going to “Go The Distance.”

If you find your business “On The Ropes”, you “Bob & Weave” and re-strategize. Everyday, we’re “Saved by the Bell.” It’s that precious time between rounds when you recuperate, and you come home to those beautiful children, and you kiss your lovely spouse.

It’s the only way true fighters “Go The Distance.”

*************************

Respectfully,

Duncan Richardson

Changing Your Perspective

2009-03-03T10:09:00.000-08:00

Last week, me and the whole family went to a "well" visit for Zoey. The doctor's office is on the 4th floor. Rachel hung back to take care of the paperwork, so I decided to take the kids to get loaded up in the car. As we were entering the elevator, my 3 year old daughter asks, "What about mommy?" While we were riding the elevator down, I said, "She'll be okay. She'll catch up."

After exiting the elevator and walking to the car, my daughter asked the same exact question. Now, I'm thinking that she might be nervous that we are leaving her behind. I'll soon find out, she was horribly nervous.

So, I asked Reese, "Are you worried about mommy?"

"Well... what about when she goes into the elevator?"

Confused about what is troubling her, I say, "Then, she'll meet us at the car when she gets out of the elevator."

"But, when she goes into the elevator, the room will change..."

Ah hah!!! I wanted to snatch up little Reese and give her a big hug at that moment, but I had a carrier in one hand and we were crossing the street. Imagine having a 3 year olds mind and truly believing that the elevator is some sort of portal that when the door shuts and reopens, the room is actually different, then being nervous that mommy would be trapped in another realm.

Needless to say, I did change Reese's perspective on how an elevator works and that it's just a ride that carries people up and down a building.

Of course, there is a lesson in all of this. For me it was one lesson compounded by another. Did you imagine what Reese was thinking? You walk in a small closet, the door closes then reopens, and ta da..! A new room appears. What if life were this easy? Not for the shear ability to travel from point A to point B, but to literally change our perspective on life.

There are so many negative things going on right now with the government bail outs, the unemployment rates, the housing market, Angelina Jolie & Jennifer Aniston, etc. If only we could change the circumstances with an elevator.

What if we could change things? I believe we can. I believe we can change our perspective on life. Take this for example... what would happen if you and your spouse lost your job? I'm going to come back to this question.

Recently, Rachel and I, and the whole family, met up with a long time friend and her daughter. We met at Ihop, for National Pancake Day. I tell you, it's like Christmas when the kiddos hear we're going for free pancakes!

That day, I learned another amazing life lesson. A lesson that came at the ultimate expense. Our friends husband is an engineer at Micron, and they used to wonder what the heck they would do should he ever get laid off. If you ask either one of them today, they would say, "Oh well, it's not the worst that has happened to us."

Her outlook on the future is positive. A few months back, our friend lost their baby boy to an unknown cause. I couldn't ever imagine losing a child. From where our friend stands now, her perspective is completely different.

So let me ask again, "What would happen if you and your spouse lost your job?" Could it be any worse than losing a child? Not in a million years! I try and live by certain principles. Principle that our found in our Taekwondo- Black Belt Creed. Modesty, Courtesy, Integrity, Perseverance, Self Control, and Indomitable Spirit. I am always moved when someone displays more of these principles than I ever have. Our friend, not only taught me a lesson about changing our perspective, but also taught me just how far Perseverance and Indomitable Spirit can be taken.

The economy can be in the tanks, people can be losing their jobs, but there is one thing that can never be taken from us and that's our perseverance and indomitable spirit. Now, just change your perspective... that's up to you.

Respectfully,

Duncan Richardson

3rd Day- Black Belt Test (Official Test)

2009-02-15T15:09:00.000-08:00

Day 3... The Test! Wow!!! What a journey it has been leading to this moment. Everybody, and I mean everybody has sore hamstrings, and back muscles from drilling for absolute perfection. The standard that was set for us was so amazingly high. I watched some of the officials basically tell some of the Black Belt candidates that there was no need for them to test. At least that was what was implied.

I must say that I have some new heroes in my life. One of them is Grandmaster Park Jeong-Beom (pictured), as well as those group of participants testing for 7th Degree. Last night, approaching midnight, there were only a handfull of people still drilling. No surprise, but the ones left in the room were the best out of about 300 people, and most of them were Korean. Their discipline, their focus, their conviction, and their confidence was absolutely amazing. Never in my entire life have I ever seen such a large collection of devoted martial artists. I've seen many martial artists who were outstanding fighters or excellent technicians, but these individuals were on a whole new level. And, the best part about it is... I was a part of it!

This morning, despite the fact that we were all sore, we warmed up, drilled, stretched, rested... warmed up, drilled, stretched, rested, etc. Unfortunately, we were all unsure of our exact moment we would go. Many of us had flexibility that was comprised by tight muscles, so it was important to remain very warm and loose. It would have been detrimental to allow the body to cool down.

We drilled our techniques and poomse over and over again. We critiqued each other and never settled for anything less than perfect. It was stressed to us that we should not hesitate or pause. If we do, our test will be comprimised. The panel of judges were the official Kukkiwon instructors, and didn't want to see anything that was less than perfect.

Waiting for my turn felt like an eternity. I quit watching the people before me since some were cracking under the pressure. The room was filled with high ranking officials from Kukkiwon, as well as The World Taekwondo Federation, let only a few hundred spectators. Some people testing completely froze and couldn't even begin their poomse.

I decided to spend the next 30 minutes visualizing every possible poomse I could do. In practice, I was not always happy with my techniques, but I decided that I must do my best at this point. Every other poomse I would do, in practice, had some small error. Over the next 30 minutes, I visualized myself executing perfect techniques. I self-talked and commanded nothing but excellence, power, and conviction from my subconscious.

My number was called... and I couldn't wait to take the floor. I face the judges with confidence and poise.

Charyut!
Kyung-nae!
Koryo Joonbi!

"Adapt, adapt, adapt...!!!", was what went through my head. The last 32 people started with Taegeuk Pal Jang! Those of you who are martial artists must be thinking, what's the big deal? The big deal is that these judges what to see a poomse beyond what you can ever imagine. Beyond anything that I could ever imagine, up until this weekend! Every starting position, ending position, feet position (to the inch), balance, power, fluidity, with the proper combination of slow and fast movements, etc., etc., etc. Even masters testing for 7th Degree took this very seriously.

Hardly anyone arrived to this Black Belt Test with 100% of the knowledge the judges wanted to see. Even within the past year, their have been HUGE changes in poomse! Changes that needed to be mastered in 2 days, and habits that needed to be broken from over 30 years of training. The alternative is to fail the test.

I am proud to say that I nailed every single poomse as perfect as I could possibly make it. It was as flawless as I could presently make it. I could not have been anymore proud of myself for ending such a challenging journey. Oh, I almost forgot to mention, the sparring was a breeze. Funny how things have changed for me. The amount of pefection being demanded by Kukkiwon actually made sparring a walk in the park!

I won't know if I have passed this test for a few weeks. I am not worried one bit, because, if I have failed, I will at least know that I have experienced from this journey. I know that I am strong, both physically and mentally. I know that I am a true master with devotion, and conviction. I know that next time, I will be better.

Respectfully,

Duncan Richardson

2nd Update- Black Belt Test

2009-02-15T02:32:00.001-08:00

The second day has ended up being a lot longer than the first day. I'm writing this blog post at 2:32 am, 20 minutes after leaving the Tropicana Hotel (site of testing). For the record, the official test is not until tomorrow. What is tomorrow? Is today, tomorrow?? I've been punching, blocking, and kicking for 16 hours straight, minus lunch, dinner, a few snacks, and restroom breaks. I'm a little delirious.

Believe it or not, there are 300 people testing for a different rank of Black Belt. Today, Grandmaster Park informed everyone that 10% of our group would pass the test if the test was right now. Well... I wish he hadn't told me that. I'm accustomed to long hours of teaching and training, and minimal sleep. Therefore, guess who was the last to leave tonight? You guessed it! Nery and I. Nery is my new hardcore training buddy from Los Angeles. I'm not sure what happened to Carston, my buddy from Germany. He called it a night after dinner.

I sure wish I could write more, but I'm thinking I need a few hours of sleep before I take the official test tomorrow.

Respectfully,

Duncan Richardson

1st Update- Black Belt Update

2009-02-13T22:22:00.000-08:00

As promised, I am making a blog post on my quest for 6th Degree Black Belt.

5:30 am - Wake up (Boise)
6:00 am - Cringe as the taxi driver rings the doorbell (3 sleeping kids!)
7:45 am - Land in Las Vegas. I did travel light. I checked in a bag, but carried my hogu (chest protector) with me. I have traveled to a lot of tournaments with this hogu, and never have I had so many people ask me what it was that I was carrying. Evidently, 3 people had a bet on what it was. Apparently, one gentleman thought it was a ping pong paddle case.
8:10 am - Picked up by the Hampton Inn shuttle (that I called for, by the way)
8:20 am - Arrive at the wrong Hampton Inn.
8:25 am - Get back on the shuttle I thought I called, but really didn't, and head for the airport. Mine was there waiting.
8:35 am - Get to the right hotel, check in, shower, eat breakfast, and head to the Tropicana hotel for the poomse seminar.

As some of you may know, I wasn't super excited to do 2 days of straight poomse training before the actual test. After spending about 8 hours on poomse, then an additional 2 hours working with some new friends, I'm actually kind of excited. I've been to a lot of seminars, but this one is different. The seminar leader is a 9th Degree Grandmaster. He started his training in the 60's, and has the agility of a cat! He doesn't speak a lick of English, and has a translator relaying his wealth of knowledge to the participants.

Many of the Black Belt participants have their school logo on the back of their dobok (uniform). Not the seminar leader and assistants! The back of their uniform has one word written in big bold letters... KUKKIWON. Let me explain- Kukkiwon is the heart and soul of the Black Belt curriculum. Kukkiwon is the headquarters for the development and processing of Black Belts and their certificates. Having KUKKIWON on the back of your dobok is about the equivalent to a room full of people with their state on their back, and a few people with the words- WHITE HOUSE.

Aside from having some very knowledgable big dogs, it was actually quite exciting to understand the development and changes of the particular techniques in a poomse. I understand that students aren't thrilled about change. It has actually occured to me that our students must simply understand that poomse changes, not because it was being down incorrectly, but because it must evolve. There are vast changes in poomse from just 5 years ago! It's no wonder there is so much controversy over the correct techniques. Let me back up. There is controversy amongst those that don't keep their knowledge updated. Don't misunderstand me, I still have my thoughts on the starting and stopping positions of a poomse:).

Alright, it's time for me to veg out and visualize Pyongwon, Sipjin, and Jitae.

Respectfully,

Duncan Richardson
The Academy of World Taekwondo

6th Degree Black Belt

2009-02-10T22:34:00.001-08:00

I am excited to announce that I have applied to participate in a historical Black Belt exam. It's the first Black Belt exam, of this nature, in history. So far, there is no other test like this foreseen in the future. The test is being conducted by a panel of high ranking Black Belts, including 9th Degree Grandmasters from the Kukkiwon headquarters in Seoul, Korea.

The test is being hosted by the United States Association of Taekwondo (USAT) at the US Taekwondo Open Championships in Las Vegas this weekend. This historical event can be best described as a make up test. It's for Black Belts who had errors in processing their applications, or for whatever reason, missed their opportunity to test when they were scheduled to.

11 years ago, I participated in a Black Belt test that was supposed to transfer my current rank, and move me up 1 degree as a Kukkiwon Certified Black Belt. Evidently, when my application was processed, I was actually 1 degree lower as a Kukkiwon Certified Black Belt. Four years ago, I opted to take my 4th degree Black Belt test from my sisters instructor in Los Angeles, Ca. No problems with processing there.

When I learned about this special Black Belt test, I contacted the CEO of the USAT, Mr. David Askinas, and we determined that I indeed qualify for a promotion. This year, I am technically up for my 5th degree Black Belt test. I had every intention of testing in Korea this year, until I learned about this historical test. Due to the circumstances 11 years ago, I was adviced to apply for a skip promotion, which would allow me to test for my 6th degree Black Belt. I prepared all the necessary documents, including a 10 page thesis on my philosophy of Taekwondo, plus my Taekwondo resume that began in 1978. My application, thesis, and resume was reviewed in Korea, and... ACCEPTED!

Although I am thrilled that I have this opportunity to test for my 6th degree Black Belt, I am more excited that I made contact with my original instructor from 1978 because of this event. I was documenting him in my resume and wanted to confirm that I was spelling his name correctly, so I Googled him. Surprisingly, I found him! I had actually sought him out a few times over the past 15 years with no luck, therefore, I assumed he was no longer involved in martial arts. His name is Master Steve Bettencourt, and he has 7 schools in his organization. http://www.worldmusadofederation.com. He is still very much involved with martial arts!

I sent him an email explaining who I was. I was hoping that he would at least remember my father, who was a Black Belt at the time. He responded within 12 hours and remembers exactly who I am, as well as my entire family, even affter 31 years! We've been in touch since I made contact with him, and I hope to visit him and his schools this year.

See you in class!

Respectfully,

Duncan Richardson

It Starts With YOU!

2008-12-11T08:18:00.000-08:00

On Monday, during our 5 week Fitness Bootcamp training, one of the participants had caught my attention. I wasn't teaching the class... my wife was. I was standing on the side holding our 10 month old daughter. I couldn't believe this girl. She was rotating through every station- mountain climbers, jump switch lunges, push ups, etc., and doing it 100%. Maybe you don't understand... some of these stations are very physically challenging and very enduring. While everyone was sweating and breathing hard, she was smokin' through the exercises. Perhaps I am amazed because it was my 3 year old daughter.

Granted, her petite, little, 30 pound frame (soaking wet) doesn't require much work to move around. There is a greater lesson here. About 90% of the things Rachel and I have said or done has been mimicked by our kids- Isaac and Reese, and even Zoey. Later that day, I pondered... "Are we good role models for Isaac, Reese, and Zoey? Are we setting the best example we can set?" I decided a long time ago, parenting is difficult, when it's done right. I also decided that it's easier than we all think, at the same exact time.

Let me explain when parenting is difficult. It's difficult when you teach your kids that smoking is bad, but you still smoke yourself. It's difficult when you teach your kids to not use foul language, but you continue to use foul language. It's difficult when you teach them not to fight with their siblings, when you are fighting with your spouse. It's difficult when you don't set and achieve goals, but you want your child to be successful at reaching their goals. It's difficult when you want your child to be healthy and active, but you aren't healthy and active yourself.

Get the picture? Much of what we want our children to learn can be taught simply by living the life we want our children to have. That is the simple part. Now, here is the caveat... if you are going to be a teacher, it's good that you show up to class. We have to be present to teach these life lessons. My wife and I have realized something over the past 2 weeks. We have become much closer as a family, and have had many great discussions about these very lessons. How? It's simple... dropped down to having only 1 car! Before you say, "Hold on a minute! We're not going down to one car, that's impossible!"

Let me explain. We got rid of our studio-apartment-on-wheels (H2 Hummer), and I bought a 1969 Ford Bronco to restore. Well, being that Rachel and I work in the same place and we're only 7 minutes from the Taekwondo school, we decided that 1 car will work, temporarily, for a week. 8 weeks later... and still driving 1 car, I'm still working on the Bronco. We decided that we are having a ball driving everyday as a family to and from the Taekwondo school. I decided that I would just keep the Bronco in the garage and continue to make greater headway in restoring it, instead of restoring and driving it simultaneously- which would slow the progress down immensely. I realize everyone is not in this same position, but that's not the point. Continue reading.

Several years ago, a parent in our program- Julie Oliver, who by the way, is still with us, told me something I will never forget. We were having a discussion about getting the kids to all of their activities. I told her, why don't you just hire a driver, then have just quality time elsewhere instead of just quantity time in the car. She said, "I actually cherish that time in the car, especially right after school, and from sports when the kids are the most chatty." She continued, and I won't forget this, "Quantity time = Quality time in my book."

Lesson #1
Overspend on time with your kids. I have a personal training client who is arguably the busiest person I know. He travels around the world frequently. He is the leader of a publicy traded company on the NASDAQ. When his time is limited, he does private Taekwondo lessons with his kids.

Other busy leaders I know do the following:
1. They volunteer on the playground.
2. They volunteer in the classroom.
3. They coach or assists with their child's sport team.
4. They join Taekwondo with their kids.
5. They take their kids to school or pick them up.
6. They teach them a hobby or a recreational sport on the weekends.

Lesson #2
The lessons start from you. Don't have a "Do what I say, not as I do" attitude. In our Taekwondo program, I have actually had parents cry to me, and thanking me for the guidance we have not only given their child, but have given them. It never occurred to them that things like Respect, Confidence, Self Esteem, and Goal Setting begins with them.

Over the years, I've actually grown to really love the UBC (Ultimate Body Challenge), because I've seen how it affects everyone's lives. Again, I've had participants become very emotional and thankful for the healthy lifestyle they have learned and adopted. More importantly, they are thankful that they now have the tools to pass on the same healthy lifestyle to their kids. More Info on The UBC.

It's amazing how many of us want to be healthy, and want to eat right, but we just don't know how to go about it. We really live in a culture that is unlike the rest of the world. Only in a America, is there a greater chance of dieing from obesity and heart disease, than from starvation.

My goal is to do everything I can to live long enough to enjoy Christmas with great grandchildren. Although, I am only 34 now, I intend to continue living a healthy lifestyle so that me and my family will be free from disease and happy for as long as possible.

Leading By Example

How to Teach Confidence

Allow your child to...
1. See you set goals.
2. See you struggle.
3. See you succeed.
4. Teach your child to follow 1,2 and 3.

How to Improve Your Child's Self Esteem

1. News Flash... Realize it has very little to do with your child.
2. Never use negative words that make a child feel defeated.
3. Allow them to take age appropriate risks. I find most parents would not allow a 3 year old to carry a carton of eggs because, "you might drop them." $1.99 is an age appropriate risk in my book. When you show a child that you believe in their ability, they will believe in themselves.
4. Ask your child about their opinion on something.
5. Take your child up on a recommendation. If their recommendation wasn't the best, make light of the situation and find something positive about it.

How to Teach Your Child to Not Give Up

1. Look in the mirror and ask yourself what project you started and never finished. Every project starts with enthusiasm. In the beginning you're excited, the spouse is excited, and the kids are excited. What happens down the road when nothing is ever brought to completion. NOTHING! A project should have a Beginning, a Journey, and a Destination. All three should be EXCITING, in their own way. Don't teach your child just the Beginning phase.
2. The Journey is the most difficult stage- encourage your child by pointing out small milestones and reminding them of the Destination.
3. Strive to achieve the Destination as much as possible.

How to Teach Your Child To Be Healthy and Active

1. What do your children see you doing for 1/3 of your life- eating, watching tv- sorry, you may call it "relaxing." We have 24 hours in a day- 8 hours for sleep, 8 hours for work, 8 hours for anything else. If you're like most, you're sedentary at work for 8 hours. Unless you sleep jog, you're sedentary for 8 hours in bed. Okay, what is going on for that other 1/3 of your day, or better yet, the other 1/3 of your life?
2. That's great that you go to the gym, but is it teaching your kids anything about the importance of exercise? Take them with you once a week.
3. Lose the cable TV! Between kids movies from the Library's weekly Bookmobile trip and Netflicks, we watch only what we sign up for. And, by the way, save like $90 a month.
4. Teach your child the components of food- Carbohydrates, Protein, and Fat, and what each of their purposes are. Don't know the purposes? Learn! Sign up for the UBC (Ultimate Body Challenge), and get the best education on exercise and eating to live a strong healthy lifestyle. Before long, your child will be asking you, "is this a carbohydrate or a protein?" What they really want to know is if they are feeding their organs or their muscles.
5. Join an activity where you move and sweat together. Hmmm... how about Taekwondo as a Family (big smile).

Hopefully, you've gathered that all the things I've mentioned above start from YOU. In fact, some start with you, and end with you. As for my 3 year daughter, don't expect to see her on the sidelines anytime soon, at least not as long as mom is setting the example.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Martial Art Lessons in Boise & Eagle

My Goal Setting Project

2008-11-03T22:15:00.000-08:00

As you may know, goal setting is a huge part of my life. In fact, I practically set goals for everything. I believe that it's such a powerful tool, that I pass it on to all our students. For the past few months, I've been looking at several students goal setting projects. Every year, I am sure to set a goal right along side everyone else.

This year, I'm setting a goal that has created a little bit of excitement. I'm going to share it with everyone. By the way, the format is the exact one that I expect all the students to follow. I've shorten this goal to just phase I of the Bronco Project for easier readability.

Goal-

Restore a 1969 Ford Bronco (302 V8)- Phase I: Rebuild and restore engine and compartment.

Deadline-

Oct. 15th (2 weeks behind schedule)

Benefits-

Always wanted to restore a Bronco
Big challenge
Will learn something new
Something to be proud of
The kids will have a blast riding in the Bronco
Hopes of passing this car onto Isaac and teaching him how to care for it
No monthly car payment
Although it's not meant to be an investment, the car will be worth over twice as much money as we put into it (hard costs).
The project creates an outlet to relieve stress (my therapy)
Occasionally, the family get's involved with helping me.
Develop a new appreciation for old engines and the mechanical masterpieces they really are.
Safe automobile (built like a tank)

Action Plan-

Purchase Ford overhaul manual
Create parts & price list in Excel
Create budget for different phases
Line up help
Line up tools
Schedule days with family to devote to Bronco
Determine which tools will be rented, borrowed, or purchased
Select machine shop
Create invoice folder
Create work log
Create schedule of work
Commence work!

I've double checked and my goal is indeed SMART- Specific, Measurable, Attainable, Realistic, and Tangible. I also think of the T as Time Driven.

Check out the video clip of the completion of Phase I.

Respectfully,

Duncan Richardson
Chief Master Instructor
http://www.freekaratelesson.com

The Secret to Goal Setting

2008-09-03T22:27:00.000-07:00

Over the past year, I've had many people ask me about The Secret. I've considered making a blog post about it earlier, but decided against it because it seemed that enough people were already talking about it. Well, right now, in our Taekwondo program, we will be discussing Goal Setting and Self Discipline. So, I thought, what the hay. Let's discuss it briefly, but more importantly I'd rather utilize the internet bandwidth more profoundly by talking about something with more substance.

First, the whole premise to The Secret is the law of attraction. If you believe in something passionately enough, you will achieve it or aqcuire it. The first thing we must understand is that The Secret is not some uncovered mystical magic ingredient we've all been searching for. In fact, there are a whole slew of authors that have been preaching this stuff for years, ie. Zig Ziglar, Harv T. Ecker, and Brian Tracy. Even further back, you'll find authors such as Dale Carnegie, Norman Vincent Peale and Napoleon Hill talking about these very same concepts.

Then you have 90% of all athletes who have used the concept of law of attraction for decades. Quite honestly, I am not a fan of The Secret, but I am a fan of all the authors I mentioned above and here is why. The Secret basically says, do no planning in achieving your goals, just think passionately enough and you'll get there or acquire it. In fact, The Secret says you just need to picture your perfect body and you can eat anything you want. Hmmm... Check this out for real results on the perfect body- http://www.freekaratelesson.com/weight-loss.html

In my opinion, The Secret did so well because it seemed be the missing ingredient in many peoples lives. To add to that, the book or dvd appealed to even more people because you don't have to work for it, but rather think passionately about it and hope that you manifest whatever it is you want. There is one major, major difference between the book/dvd of The Secret and all the time tested classics of the legendary authors and it is this- You Need a Plan!

You don't make it to the Olympics in Taekwondo because you just dreamed about it. Michael Phelps isn't the great swimmer he is because he just hoped. The self made millionaires of the world didn't just think about it. The dad that is involved in his childs development didn't just wish he had more time with his kids. The child that stands up to a bully didn't just pray he would go unnoticed at school. All these people got off their rear end and did something. They formulated a plan and went through with it.

Here is my secret- if it were easy, everyone would be doing it. Okay, enough about secrets. Let's chat about what makes people successful. When I say successful, I don't mean acquiring wealth. I mean accomplishing any goal you or any student might have. I believe 100%, if you teach your child how to accomplish goals now, they're going to be tackling monsterous things as an adult. But... here is the caveat. Goals start from mom and dad.

Suprisingly, I find many people that are content right where they are in life. As a former speaker, I also learned that people actually feared success. I've always heard about it, but never realized that I would meet people who were afraid to venture out and achieve something great.

Passenger airplanes fly 30,000 feet above the ground at 500 mph. When they land, they have all the weight that stresses the wheels, the gears, and the frame of the airplane. The airplanes have large maintenance costs because of the stress it receives from flying. There are literally hundreds of things that could go wrong with that plane while it is flying. All in all, it's dangerous for a plane to fly. Now, aeronautical engineers will tell you that it is significantly more dangerous for the plane to just sit on the runway. The static weight of the plane, and the rust that will form by sitting stagnant on the runway will ultimately wear out the plane faster than the one that ventures the skies.

It's dangerous for a ship to cross the ocean. It might not come back. It's more dangerous for the ship to ride an anchor in the harbor collecting barnacles.

It's dangerous for a farmer to plant crops. There might be a drought, there might be a flood. I think we all agree that it's more dangerous for the farmer to NOT plant the crops.

It's dangerous to set goals... we might not succeed. It might take too much effort. It might take too much time. Years ago, somebody said it would probably take him 5 years to get a Black Belt, and that he would be almost 50. I responded with, "...how old would you be in 5 years if you didn't go for your Black Belt?"

I encourage all parents and students to really take to heart the Goal Setting and Self Discipline homework assignments we will be distributing soon in the academy. I am going to be keeping my eyes peeled for some exciting goals out there. I am also excited to see the goals that our instructors will be setting for themselves.

I'd love to hear your comments on goal setting.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Martial Art Lessons in Boise & Eagle

Sunday Stroll...at 600 MPH in a Fighter Jet

2008-07-22T23:55:00.000-07:00

6:03 pm- I arrive with Rachel, Isaac, Reese, and Zoey to the Appleton Hanger, home of the Hawker Hunter fighter jet. Steve Appleton, one of my Taekwondo training clients, invited me to fly with him in his privately owned Hawker Hunter.

The Hawker Hunter is a British fighter jet originally used by the Royal Air Force. Later, it was exported and used by 19 other air forces. Two countries were known to have been the most enthusiastic about the fighter jet, Sweden and Singapore, and always improving the plane. Steve’s Hawker Hunter actually came from the Singapore Airforce.

6:05 pm- Steve’s wife, Dalynn, asks, “So are you ready?”
My response, “I think so.” As I think about the 20 ounce coffee I just had on the way to the hanger. Give me a break! I was camping all weekend and was exhausted. I wanted to ensure that I would be 100% alert for this experience.

Dalynn, gave me some tips, “Tighten your legs, push your feet into the floor, and if you feel sick, Steve will give you a bag to carry with you.”

6:10 pm- “Are you ready?” says a cheerful Steve.
Part of me felt like snapping to attention and saying sir, yes sir! Apparently, I prepared myself too much by envisioning every scene from Top Gun prior to this day. I settled for, “Yes, sir.”
“Have you eaten anything?”
“Only breakfast, then a bowl of cereal at 3 pm.”
“Good.”
“Oh, actually, I had an iced coffee on the way over here.”
“You should be fine.”
I left out the part that it was 20 ounces, and a white chocolate mocha. Remember, I’m going to be flying at around mach 1 in a fighter jet. I think I need to be alert, right?

6:20 pm- We’re waiting for the fuel guy to come gas up the jet. Steve is frustrated. I’m relieved. I can’t stop thinking about how dumb it was to drink a 20 ounce white chocolate mocha just before I’m about to fly. The more time that passes, the better.

6:25 pm- Dang! Fuel guy is here!

6:35 pm- We’re in the flight suit room. For the record, that’s the name I gave this room. Again, visions of Top Gun begin flashing through my brain. All I can think about are the funky helmets that sport the call signs like- Viper, Maverick, and Iceman.

After I suit up, Steve hands me a neatly folded vomit bag to place in a pocket, strategically placed, just 5 inches below my neck. Great. Dalynn must’ve told him what kind of coffee I had.

6:40 pm- The excitement is truly beginning. I climb up the ladder on the glossy black fighter jet. Sitting inside this extraordinary machine was exhilarating. Although, with my tall frame, it was much like sitting in a Miata.

Seated in the plane, Steve remained on the ladder to go over important information. Not your normal flight attendant, seat belts low across the hips, 2 exits, type of spiel either. I’m talking about if you think we’re going to die, eject- type of spiel.

“If you hear me say, ‘Eject, Eject, Eject’, don’t ask any questions because you’ll be talking to yourself.” Now, I know good and well the chances of this situation are slim, but it’s still a possibility, so I paid attention like I never did before. In fact, my Sophomore English teacher would have been proud. At this point, I knew how to eject myself from the plane, should the occasion arise. In fact, I was so intrigued by the ejection seat, I couldn’t help, but to think, “What if I ejected just for fun.” Note to self- Edit this last sentence of the Blog before allowing Steve to see it.

I’m not sure if you’re familiar with G forces, it’s the amount of force one experiences when accelerating. 3 G’s refers to your body experiencing a force 3 times that of gravity. In some cases, pilots can actually pass out during flight.

“In the event that I pass out, and we’re at a high enough altitude that time is not too critical, I would appreciate it if you would eject my seat. If we’re going down fast, then take care of yourself.”

Quite frankly, I could only nod my head. My only thoughts, at that moment, was Steve’s wonderful family. I’m willing to bet, Steve made this request because he too had only one thought, his wonderful family. Steve reassured me that he'll do the same for me.

6:45 pm- Steve climbs in and begins flipping all sorts of switches and pushing buttons. All of a sudden, two screens light up with Window XP booting up. I mean this next statement no harm to PC users, in fact I am a proud PC user with MS Windows. Honestly, I couldn’t stop thinking about how my laptop seems to be having problems with viruses and spyware. I couldn’t bring myself to ask Steve if he had Norton Antivirus loaded on his plane. Note to self- delete this, too.

I’m sure it didn’t have Norton Antivirus, nor did it need it. Steve had this plane 100% equipped with the most amazing, cutting edge, modern technology, built specifically for this plane.

6:50 pm- We’re up in the air. So far, so good! And, the take off was amazing. It didn’t take long before we were really high and going really fast. Really high and really fast is highly technical aviation speak.

6:55 pm- We’re heading into the Owyhee Canyon. Did you notice the time difference? It was about 5 minutes! I believe it takes about 2 hours to drive to this particular part of the canyon.

Literally, before I know it, we are down inside the canyon... the canyon with recreational boaters, jet skiers, etc. I have know I idea how close we were to the water, but I can tell you, I was looking at the canyon walls, and we were below the tops of them. I’ll have to admit, I was mildly scared as we were tearing through there at 500 to 600 mph. At the same time, I was absolutely amazed at how Steve flew this plane so effortlessly and gracefully, carving from right to left. I couldn’t help imagining the awe we must have struck in the boaters below.

The end of the canyon was approaching, and Steve says, “When I tell you to, squeeze your legs tightly.” My response, “I haven’t stopped squeezing since we took off.” Thanks for the tip, Dalynn!

We shoot out of the canyon like a bullet, straight up in the air. Straight up… like towards outer space straight up! Just before we both were about to become astronauts, Steve did a “half loop”. I’m still replaying it in my mind, trying to figure out exactly what we did. All I know is that all of a sudden, the earth reappeared from the wrong direction. Perhaps, I need to go on a second ride just to make sure I know what we did. Note to self- bold last sentence so Steve reads it.

Sometime pm- It’s time for me to fly the jet. The Hawker Hunter is equipped with two “sticks” to fly the plane. Steve says, “Go ahead, take the stick.” Nervously, I grab the stick right in front of me and begin taking the plane up and up and up. “Okay, go ahead and bring it back down.” So I push the stick forward to level us out. I’m trying to get us to 10,000 feet. The slightest push forward makes me feel like an elevator dropping from the 50th floor to 0 in 1 second.

Steve takes control of the plane and introduces me to the “barrel role”. I believe the barrel role is a defensive maneuver used in air to air combat, aka- “dog fighting.” It’s when the plane completely roles sideways 360 degrees and returning to a rightside up position.

“Here, you give it a try.”
“What??? You’re kidding me!”
“Just take the stick and push it all the way to the left.”
Hesitantly, I took the stick and pushed it to one side and sure enough, the plane obeyed the movement from the stick, with what seemed like the grace of a ballerina.
“Can I go the other way?”, but this time, with much enthusiasm.
“Sure!”
I’m hooked! In fact, you can just start calling me Maverick. Wait, I hear Tom Cruise is a little crazy… how about Iceman. (Knowledge of Top Gun required for last statement)

Sometime later pm- I absolutely enjoyed the flight immensely. I am slightly disappointed in the stimulation overload my body experienced. The exhilaration was like drinking from a fire hose. Things happened so fast, I literally had to come home, lay down, and close my eyes to replay the entire flight in my mind. When you experience that much stimulation, it truly is very difficult to take in all at once. Two words sum up the experience- Truly Amazing!

8:15 pm- I handed back the same neatly folded vomit bag back to Steve.

Currently, I have been training Steve in Taekwondo. We've been training pretty intensely since he is determined to get his Black Belt. I could be mistaken, but I believe just as Rachel was snapping this picture, he was muttering, "You're in my world now, buddy!"

Moments before we begin taxing.

The helmet is gray, and it doesn't say Maverick or Iceman on it, but you can clearly see, I'm still happy to be here!

This picture was taken just after a bogey shot out our fuel tanks. Fortunately, the onboard Windows XP is capable of crash recovery!

Thanks for the ride, Steve!

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
http://www.FreeKarateLesson.com

Taekwondo Master Gone Economist

2008-07-16T22:39:00.000-07:00

Not a single day goes by that I don't think about writing in my blog. I'll have a profound thought, a wonderful life lesson, something ironic, you name it and I'll forget to write. Well... I had a profound thought tonight and said to myself, "go bust out the laptop and blog about it."

Now, I don't claim to be very knowledgable about the economy, but I think I can hold my own in a 3 round, 2 minute conversation with someone. I'll admit I don't know too much about how Bush and our next president affects the economy. I mean, I kind of thought I knew, but then I read something that doesn't make sense, or it contradicts itself.

I'm a thinker, actually... more like a dweller. I dwell on things until I can come up with an answer that makes perfect sense. Perhaps, it's my engineering background. Anyhow, let's begin with what I know and what I don't know.

I know that when you're dead broke, you don't go and buy stock on your credit card, just because the company is going to report outstanding earnings.

I don't know why there are so many business coaches that have never created a successful business for themselves.

I know that if you're thinking about selling some investment property, you should do it before Obama gets elected since we'll probably never see taxes this low for awhile (currently 15%, Obama will raise it to 25%). Note: I wish I knew enough about the candidates to be able to bash one or the other. Unfortunately, I don't. So please don't interpret this as a pro McCain statement.

I don't know why people say they don't have time for things. We all have the same number of minutes in a day, including the busiest people in the world.

I know you don't buy United Airlines stock right after terrorist use the planes as weapons of mass destruction. Do you recall when Jack in the Box served burgers with the Salmonella bacteria in it? People made a fortune on Jack in the Box stock from their recovery. Well, United Airlines never recovered. In fact, they were delisted from the New York Stock Exchange.

I don't know as much as I'd like about history. Therefore, I checked out a book on Julius Caesar. Did you know it has been theorized that his namesake was derived from an ancestor who was believed to have been born by a caesarian section? Seriously, I got the book to study the leadership skills of this historical figure.

I know it's possible to buy a 20 year, high yielding bond at 8% interest right now.

I don't know why more people don't enrich their lives with books, exercise, good nutrition, and martial arts (The Academy of World Taekwondo- 381-0587, ask for Kendal). ;)

I know the ancient chinese philosophy of Yin & Yang very well. I know that it can be applied in every situation of life. I dare you to try and stump me:). Taekwondo is a huge part of many of our students lives. For me, Taekwondo is my life. I can't help to naturally think about everything in terms of Yin & Yang, which basically boils down to balance.

Remember when the bottom fell out the stock market in 99'? Or was it 2000? What came next? The real estate market? What happened immediately after that? The economy! Let's look back at history. Do all three things always correct themselves? Of course! The reason why they correct themselves is because we, as in you and me and everyone else driving the market, make the needed adjustments.

I was just watching something on TV about an hour ago. They were basically talking about how to survive in a recession. The financial expert was talking about saving a penny here and a penny there and eventually you'll save quite a bit. She also discussed down sizing and becoming more economical with things.

Remember, I'm a dweller. While she was talking, I couldn't stop thinking about the economic stimulus checks we all received. We all know what those checks are for, right? We're supposed to be buying plasma TV's, stereo's, and clothes with that money. Okay, now we have two very oppossing philosophies. Or, do we??? You see, one is simply Yin (conservative spending) and the other is Yang (liberal spending). The bottom line is, you can't have one without the other. Too much Yang will have to result in an abundance of Yin in order to correct itself.

The US economy will not collapse, because businesses that were Yang yesterday will become Yin tomorrow. The trend will eventually trickle all the way down to the everyday consumer. Once the larger corporations, businesses, and consumers begin adjusting their Yang ways to a more Yin approach will we find everything back in balance, which is essentially the meaning of Yin and Yang- balance.

Remember, I love making lessons out of everything. Here it is. If you're feeling the affects of a down economy, perhaps you have not adjusted your Yang ways. Maybe it's time to throw a little Yin into the mix. Make a list of your Yang and another list of your Yin. Is your Yang bigger than your Yin? I guarantee if you make adjustments to balance the two, you'll still have the means to enjoy those family vacations to Disney Land.

Respectfully,

Duncan Richardson
Chief Master Instructor
http://www.FreeKarateLesson.com

Motivation & Taekwondo Training... Let's Get it Going!!!

2008-07-13T11:16:00.000-07:00

The human body is a miraculous creation capable of many great things. Next year at this time, you will be a new person. Literally! All the cells of our bodies are replaced every 12 months. How come we look the same year after year? Maybe even worse as time goes on. It's because our minds get in the way! We start a new regimen with high hopes of achieving our vision. We hit the workouts and the diets hard making it our number one priority. Time goes by with little improvements, but we're determined to finally make a change. More time goes by and we see even less improvements so we begin to slow down a little bit. We start missing workouts and slipping up on our diets. We start saying, "Monday, I'm going to hit it hard again." Somehow Monday seems to have come and gone and now it's Thursday and you haven't trained once. So you settle for mediocrity.

Imagine that you have a vision in your right hand. Hold it up high. In your left hand you have reality. Hold it down low. Connecting your two hands is a rubber band. Peter M. Senge, author of The Fifth Discipline, calls this your creative tension. Your goal is to bring your left hand, reality, to your right hand, vision. The vision hand is up high for a reason. It symbolizes the top, a mountain peak so to speak. The reality hand is symbolic of your present state, at the bottom of the mountain preparing for your journey. Too many times in life do we strive to bring the reality hand to the vision hand, but rather give up, letting the vision hand come to the reality hand. When we do this, we're quitting. We're settling for mediocrity. Mr. Senge says, "Most people's lives are like the food in my freezer. Not quite bad enough to throw out and not quite good enough to eat."

We live in a life controlled by the dynamics of cause and effect. Why do people smoke? Because they're not going to die the moment the cigarette touches their lips. Why do people eat those Krispy Kreme donuts, even though they're so high in fat and partially hydrogenated oils? Because they don't see the effects at that exact moment. I guarantee that if at the moment you swallow that delicious donut your pant buttons pop open with each bite, you'd reconsider. Since that doesn't happen, we continue our eating habits, waiting for Monday to come.

Okay, so how do we get out of this viscous cycle? It's easy! I hope that puts you at ease a little bit. And it's hard at the same time. Unfortunately, there is no potion that will transform you or make you workout. I read a book recently, called Good to Great by Jim Collins. It's about the qualities of a company that make it successful. Many times during the book I kept finding myself thinking about these companies like our bodies. Basically Mr. Collins research shows that great companies are not built overnight, but rather over time. They also experience many setbacks that help make them the great company that they are. When this crawl, walk, run approach is taken, a great company becomes "Built to Last." Our bodies are no different. If your mindset is to transform your body with ease, and be sent on your way, you'll be sadly mistaken.

You must make a new lifestyle for yourself. Not a diet. Not a workout. A lifestyle. Have you ever heard a person in great shape say they're out of shape? Does it make you sick? This person probably hasn't been training in Taekwondo as often as they like or maybe they're in an off season, but an athletic person is never really out of shape because being conditioned and healthy is a lifestyle for them.

You may have made a committment to your Taekwondo training. Make this a priority like you make brushing your teeth a priority. You brush your teeth probably because you know and have experienced the effects of cavities.

You need to supply the personal commitment to start leading a new lifestyle. Diligent Taekwondo training can be a big commitment. It's easy to do if we cancel all of our daily appointments, miss out on family time, etc. Usually, when we do this we're bombarded after several weeks of neglecting the important things in our life. Do not make Taekwondo training a hiatus from the rest of your life. Just like eating steak, cut the fat out. Your day should consist of what matters most. Try using a planner or some other time management system.

Good luck to you!

Respectfully,

Master Richardson
Chief Master Instructor
The Academy of World Taekwondo
http://www.FreeKarateLesson.com

Mia St. John wins WBC Title

2008-06-15T21:21:00.000-07:00

We Won!!! Well, actually Mia won, but for the record she couldn't have done it without her "seconds". Seconds, or better put- 2nds, refer to the boxer's team. The team consists of the Trainer- Charles, Assistant Trainer- me, and the Cut Man- Sergio.

Next time you watch a boxing match, pay attention to the coordinated effort that goes into taking care of the fighter. It's absolutely amazing. I'm used to Taekwondo matches where our player (as we call them in Taekwondo), comes back and it's the coach and the athlete. On the other hand, a Taekwondo player is not taking the same facial beating that boxers endure.

If you watched the match on TV, you probably missed my job. No worries... I'll cover it right now.

Click, Click, Click. That is the 10 second warning. At this point, I pick up the stool, double check that I have the jar of vasoline in my pocket. The Cut Man has the ice pack and the trainer has got the water.

DING... In one consorted effort, three men are in the corner, 1 in the ring, and we're prepared to cool the fighter down, temporarily close cuts, bring swelling down, stop bleeding, hydrate, add vasoline, and oh yeah... offer some good boxing advice. It takes about 3 seconds to have all three of us in place.

DING... Mia stands up and we need to be gone! If we're not out of the ring within a few seconds, Mia could be penalized. Prior to giving a penalty, the referee gives us the command, "2nd's out!" At that point, we MOVE and the fight continues.

As I mentioned yesterday, we were a little nervous about the crowd of 20,000 people. Quite honestly, seeing the crowd last night, there was no reason to be worried at all. Mia esta muy famosa aqui. She is a national celebrity. Mia's face appeared in every newspaper and news channel in Mexico. As a matter of fact, the governer of Zacatecas, a state in Mexico, sent her an enormous bouquet of flowers. If that wasn't enough, the governer had her representative- Juan Carlos, make sure we were well taken care of.

Today, Juan Carlos and his chauffeur took us on an amazing tour of the Azteca Pyramids. I took some fun and exciting video while racing my sister to the top. Unfortunately, I haven't converted the video to put in this blog.

After the pyramids, they treated us to an amazing dinner in the historical district of Mexico City, right next to el Capitale. The restaurant itself, Cafe de Tacuba has an amazing history. Once originally a monestary for monks, then converted to a cafe'. It became a famous cafe' in the early ninteen hundreds where many political figures once ate. In fact, some of them were even gunned down in this cafe' because of the corruption in the government in the 1920's and 30's. I'm sure that corruption is all better now.

Tomorrow, I will be heading back to Boise. I really do enjoy the culture and musica de Mexico. I also enjoy walking or riding my bike alone in Boise and not worrying about a thing. There was actually nothing to worry about on this trip, mainly because we were treated like royalty by the state of Zacatecas. It does look as if we will be returning in November, but this time to Zacatecas itself, for one more fight. I do plan on bringing my entire family this time so they can learn more about the culture of my mother. My mother actually grew up in Zacatecas, and her entire family still resides there. It's going to be quite the cultural experience for us.

See you soon!

Respectfully,

Duncan Richardson

Chief Master Instructor

The Academy of World Taekwondo

Ph: 208.381.0587

http://www.FreeKarateLesson.com

Hola, from the La Ciudad de Mexico!

2008-06-14T14:16:00.000-07:00

Hola! Que esta' pasando, estudiante's y amigo's? What is happening, students and friends? I am in the Mexican spirit. I have arrived safely en la Ciudad de Mexico. I promised a blog post last night, but had difficulty tracking down some internet service. Esta bien, ahora!

If you haven't heard, I am here for my sister's retirement boxing match. Por que Mexico City? Well, we are half Mexican. Hence, the reason I write half espanol:). Seriously, she chose to accept this fight in Mexico City because she has an enormous fan base here. In fact, they are literally insane for her. The weigh in was like a concert with thousands of raving fans.

Learn more about Mia at http://www.MiaStJohn.com

A little about la Ciudad De Mexico. I wouldn't recommend traveling here for vacation. Stick to Cabo, Cancun, or mi favorito mejor- Puerto Vallarta. Honestly, I'm not into Cabo or Cancun, since it's hardly leaving the United States. Puerto Vallarta still has quite a bit of Mexican culture. Don't get me wrong, it's still for turista's. However, it's also a city that the Mexican people vacation to as well.

Anyhow, we are not here for vacation, so it doesn't matter. My job is to protect my sister and get her from point A to point B safely. A task I'm very familiar with given all her fights in Vegas during her days fighting on Oscar De La Hoya's cards. The big difference is that the population of Mexico City is nearly 9 million people, crime ridden, horrible infrastructure, corupt policia's, and to top it all off... the event tonight is free. 19,000 fans that don't have to pay a dime. Very different from a Las Vegas crowd where tickets are no cheaper than $250 for the nose bleed section and go up to $5,000 for ringside.

Watch for the piratas! That's pirates, in case you were wondering. Have you ever wondered what it would be like to go back in time to see things in history like Christopher Columbus, Magellan, and the pirates. The past is a world that can seem so fairy taleish. Actually, many things of the past are alive and well today. You just have to travel to the right part of the world to see it.

In Mexico City, there are 110,000 taxi's. Of that 110,000, 30,000 of them are not registered. You have no idea which ones are registered and which are not. A common practice in Mexico City is for a friendly taxi cab driver to pick up a tourist from the airport, drive for 15 minutes or so, then at a specific stop light 2 armed piratas will jump into the taxi and the driver will continue driving, usually at high speeds. During this time, the piratas will thoroughly go through the turista's belongings and will rob them of all their valuables, then be dropped off in a remote area.

I'd like to think I fended off a possible attack. When I arrived, a taxi driver was trying to get me to come with him. I tried making it clear to him that I first need to see if I am being picked up by the hotel. He told me to meet him at puerto ocho, door 8. He walked off, briskly. About a minute later, an armed officer told me the taxi's are not for turista's. He made it very clear not to accept a ride from anyone, but rather to buy a shuttle ticket.

My sister's trainer, Charles, had a very different experience. He arrived at around midnight, and therefore, had no driver from the hotel to pick him up. He took the taxi. About 10 minutes into the drive, the taxi had taken, what he thought was an unsual turn into an alley. The taxi quickly came to a stop, and before he could question the stop, 2 people got into the taxi and demanded 500 pesos for the taxi to keep moving. Charles is a large man, who has boxed professional, and trains many top ranked professional fighters. This dude is tough, and he looks tough too! I wish I could say he took on all 3 men with his boxing skills, that would've made a great story. Instead, he did what an intelligent martial artist would have done. He lowered his shoulder, and barrelled into one of the men, bursting the door wide open before the pirata could close it, and ran screaming "policia, help... policia, help".

One thing that surpises me is the amount of policia here. Something that always boggled me was that they always have their lights on. After this incident with Charles, I now have a theory on why they drive with their lights on. The number one crime in Mexico City is robbery, and it mostly takes place in Taxi's and while walking. Fortunately, Charles saw the lights of a Policia and knew if he could get out of the taxi he would be safe.

Here is the hilarious part. The policia had trapped the taxi with it's car and questioned the taxi driver and his "amigo's." The taxi driver explained to the policia that the passenger misunderstood and there is no problemo. The policia then assured Charles that it was okay to ride with them. WHAT??? Well, it turned out alright since the policia followed the taxi all the way to the hotel. Talk about an uncomfortable ride!

That's all for now. I'm going to hit the gym, then we're off to the event. The fight is tonight on TV Azteca. In an email, I announced that the fight will be on TeleVisa, which is actually the station that is in Mexico. El estation en La Estados Unidos (USA) es TV Azteca's.

Stay tuned for more!

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587

Your Life's Wobble Board

2008-05-05T21:21:00.000-07:00

Last week, I offered a friend some help in building a jungle gym. Not your normal jungle gym from Costco or Home Depot, but rather a custom built one. The wife of my friend said, "Yeah right, when are you going to find the time to do that?

I'm not sure if I'll ever be able to explain to this person why I have time to not only build a jungle gym, but build a jungle gym for someone else. On top of all that, what on earth does this have to do with Taekwondo? Ahhhhh... but, it has everything to do with it.

Take for instance a middle punch. You don't have to understand martial arts to understand what I'm going to describe. With your middle punch, one fist thrusts outward toward the target, and at the exact same time, the opposite fist comes back in toward the body. It's a push/pull sort of motion.

You'd be surprised, the mechanics of this super simple motion become very complex, very fast. In fact, it becomes so complex that in college I actually studied the middle punch with a 2D motion simulation program. Without boring you with all the details of my findings, let me tell you what factors contributed to a stronger punch and which contributed to a weaker punch.

Force from a punch is generated by the acceleration from several muscles working in sequence with each other. At the exact same time, it is possible to have your muscles working against you while you're punching. Even the most experienced martial artists are still developing the mechanics of their punch. If I could sum up the solution to a powerful punch in 3 words, it would be Yin & Yang.

Yin & Yang is about balance and harmony. When your body is physically in balance, executing a middle punch, you become very powerful. The same goes for other techniques, like the roundhouse kick.

Yin is considered the passive side and Yang is the aggressive side. As you raise your leg for a roundhouse kick, your contracting muscles accelerating your foot from the floor toward your target is considered Yang. Now, in order for your leg to travel smoothly, without resistance, you must have elastic muscles that are not pulling your leg back to the floor. In other words, flexibility- Yin. Students will often be attracted to the power of a technique, disregarding the Yin aspect. The same goes for when a student longs to kick way over their head, and focuses on stretching, but neglects building the strength to bring the leg that high.

The ancient philosophy of Yin & Yang is all about balance. Balance is something that not only takes place in the Taekwondo classroom, but also in life. In our school, we have a piece of exercise equipment called a wobble board. It's a round disc with a half dome on the bottom, located in the middle. This round board requires you to stand on it while maintaining balance. The neat thing about this board is that you're constantly applying Yin & Yang to remain as static as possible.

Don't worry, I'm making my way back to the jungle gym...

Imagine standing on that wobble board, immediately you're rocking in an infinite amount of directions trying to maintain a static position. Now, imagine on one side of the board it says FAMILY, the opposite side says CAREER. Also, imagine that another side says FRIENDS and the opposite side says HEALTH. Let's keep going... HOBBIES and opposite is PERSONAL GROWTH. Should we do one more? How about MONEY and opposite is SPIRITUAL.

Now that you're on your imaginary wobble board, you'll find yourself constantly wobbling. In fact, it's impossible to remain 100% static on a solid surface. We're constantly applying too much Yang to one side, then having to come back with some Yin to balance it out.

How do I, personally, balance on the Yin & Yang wobble board of life? Well, it's simple, and it's not because I train everyday. I make sure that everything I do in a day fits into one of those categories listed above. I make sure that I don't get involved with activities that don't contribute to any of my categories, like watching TV. If you've read some of my earlier posts, you know Rachel and I are proud of our rabbit ears. Every now and then I do tune into Leno or Conan while I change gears before I begin reading.

I happen to love construction. I love building and I love the tools to do it. I enjoy friends and I enjoy making new friends. Let's take a look at the wobble board. The two things I mentioned above are HOBBIES and FRIENDS. When I have the opportunity to do both, it's a no brainer. This past weekend was a double no brainer. My whole family spent the afternoon at this FRIENDS house. The kids played together, we hung out as FAMILES, and I fullfilled a HOBBY.

Here's the lesson-

1. Determine your categories that are important to you or use mine.
2. Choose your daily activities that fit in those categories.
3. Avoid doing activities that prevent you from getting closer to your category goals or have nothing to do with it.
4. Then apply the ancient Chinese philosophy of Yin & Yang and constantly work at keeping your balance with all of them.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Web: http://www.FreeKarateLesson.com

Eat to Live

2008-04-23T00:04:00.000-07:00

Many students, Taekwondo or Thai-Robics, always ask me about nutrition. I love it! I love when someone is interested in making a change. Tonight, I'd like to blog about a way of eating that will help you look your best and perform at your best.
The last thing I'm going to do is write down how many calories you're supposed to consume or the amount of protein, carbs, or fat, you need in a day. That's absurd- soley because I need to know your body composition. By the way, we do those for free in the Ultimate Body Challenge (UBC).
More importantly, I'm going to try and expand your context. If you've read books on nutrition, you've expanded your content. Think of context as the bowl that holds the content. Get it? :)
First of all, if you want to be successful at the nutrition game, you must decide right now why you eat. Of course, when asked, everyone says they, "eat to live." Why do you eat dessert? Most desserts have very little nutrtional value. Still, people treat themselves to some sort of dessert every single day, be it a grande white chocolate mocha, or some sort of ritual bedtime treat.
If you treat yourself to a dessert on a daily basis, you are living to eat. When you live to eat, you get fat! I'm not going to sugar coat this (pun intended). This is the truth, and hopefully I can shift your thinking.
Life is an amazing experience. In fact, for me, it gets even more amazing everyday I wake up. Everyday, I learn something new. Tony Robbins often says, "If you're not growing, then you're rotting." One of the most amazing things about life is that we have choices. We are blessed with the ability to choose. Everyday, I see people that have chosen to be obese. I see people who have chosen to be poor. I see people who have chosen mediocrity.
Whoa! How did get on this subject from nutrition? Let me explain... I am attempting to live my life to the fullest. I am teaching Taekwondo students how to defend themselves, compete in tournaments, or how to use their skills in other areas of life to help them become successful. I teach Thai-Robics and Sport Fusion to help people get more out of life. I plan on conducting workshops on a global scale someday. I plan on building another jungle gym for my kids, when we move, like I did this past weekend.
Life is too great to devote it to eating. This is what I call "living to eat." If you want the most out of life, "eat to live." Decide right now that the foods you eat are not for pleasure, but for endurance, strength, and stamina. Life has many pleasures and there is no reason to get that pleasure from food. So... I leave you with this- why do you eat?

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Web: http://www.FreeKarateLesson.com

Families That Kick Together, Stick Together!

2008-03-19T22:48:00.000-07:00

Families that kick together stick together. I've been teaching Taekwondo in Boise for 16 years and have had the opportunity to teach hundreds upon hundreds of families.

I'm also happy to say that it's the most rewarding feeling to know that we are helping brothers and sisters, mother and fathers bond together in our program. In some cases, mom is doing Thai-Robics, and dad and the kids are in Taekwondo. Or mom and dad are doing our Ultimate Body Challenge and the kids are in Taekwondo. Nonetheless, the families have a common experience that they share together, and the enthusiasm continues long after class ends and while they're at home.

Remember that movie with Robin Williams, Mrs. Doubtfire? I don't remember the line verbatim, but Mrs. Doubtfire (Robin Williams) made a comment about keeping a marriage together. She was asked how do you re-light the flame in your marriage. Mrs. Doubtfire said, "...the key is to not let it go out."

It's my belief if we share experiences as a family, and as couples, we will keep that flame in our marriages and in our family, going strong. You don't have to sign the family up for Taekwondo, Thai-Robics, or The Ultimate Body Challenge to get this experience, although that would be a surefire way (hint, hint).

All you need to do is find an activity that allows everyone to grow, either mentally, physically, or even spiritually. I've been doing rock climbing lately with my son, Isaac. Talk about a bonding experience! I'm holding him with a rope that's attached to a harness around my waist. I'm known as the "balayer." Rock climbing is like trying to solve a puzzle. I'm at the bottom watching Isaac trying to solve the puzzle of how to make it to the top of the wall. When he gets stuck, we work together to try and find the best "hold" to put his foot or hand on to solve this puzzle. When he fatigues or slips, he trusts that I will prevent him from falling to the ground. It's really a neat experience that helps us grow together. I see many families in our program that share the same enthusiasum with each other, and it always gives me a wonderful feeling watching it.

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
Web: http://www.FreeKarateLesson.com

Indomitable Spirit

2008-02-24T22:14:00.000-08:00

It was Bryce's second class. His enthusiasm for his martial arts training was absolutely stunning. Bryce is 7 years old. I have been teaching Taekwondo in Boise for 16 years, and have had the opportunity to see martial arts touch people's lives in such positive ways.

I'm happy to say, that I have been touched by Bryce's positive energy, and enthusiasm to learn. In fact, his enthusiasm is so radiant, I believe we can all benefit from it. You should see Bryce punch, and kick, or even just bow. Even if you've been in martial arts for several years, you'll be astonished at how he puts his heart into every detail of what I am teaching him.

I can't actually remember the last time I've seen a student be so intense and excited to learn Taekwondo, especially at the age of 7. I'm 100% convinced, if you saw Bryce kick, you'd be completely amazed by his focus and determination to hit his targets. You see, Bryce has Spina Bifida, a birth defect involving the neural tube. He trains, temporarily, in private sessions with his walker, that I call "hotrod", until he is able to join the regular group.

I believe Bryce has a story... a story that will reveal, with years to come, many chapters of perseverance and indomitable spirit. Bryce reminds me that there are no such things as limitations, just excuses. John Foppe, motivational speakers, who was born without arms says, "Even if I had the longest, strongest arms, there's only so high I would be able to reach..."

Although I am a teacher for Bryce, I believe he too is a teacher for us all.

Respectfully,

Duncan Richardson

"Come On... One Drink Is Not Gonna Kill Ya"

2008-02-13T23:48:00.000-08:00

For the past few years I've been doing a lot of pondering on a particular question. In my opinion, it's the most important question parents need to be concerned with. How do we teach our kids to make good decisions?

We can provide positive activities for our children, we can raise them in a healthy environment, monitor who their friends are, and ensure they're receiving a good education, but there are factors that will be thrusted upon them whether we like it or not. Every single day, somewhere a teenager is given the opportunity to make a decision on whether or not they're going to try smoking, drinking, sex, etc. Kids will also attend basketball games and football games, then pile into cars and head over to a friend of a friend of a friend who's parents are out of town. The bottom line is this- no matter how we raise our children, we will never be able to protect them from the tough decisions they'll have to make. At the same time, nor do we want to protect them, as hard as it may seem. It's these lessons that will make our kids stronger, so long as we give them the tools to succeed.

I believe we must arm our kids with the ability to make good decisions and with the confidence to follow through with those decisions. I'd like to do this blog a little differently. I'd like to hear your comments on methods you feel we could use as parents to arm our kids with the ability to make good decisions. Simply click on the comments button below this post. You can either put your name or post a comment anonymously.

I can't wait to hear from you!

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

Help! My Child Wants To Quit!

2008-02-10T21:05:00.000-08:00

A parent asked me the other day what she should do about her son who said he doesn't want to come to Taekwondo. The comment by her son really surprised her. It surprised me, too, because this particular boy is doing really well in Taekwondo and has made terrific progress in terms of self discipline, focus, and self control. In the past 16 years of teaching martial arts, I've gotten this question many times.

First, it's tough for me to answer this question without a parent feeling like I have a vested interested in them staying in the program. So let me start by saying this. Not all students or parents want to be in our program. I will also say this, I don't try and stop all people from quitting our program.

Second, I now have kids in our program and can understand more accurately what parents deal with on a regular basis when their children say they don't want to go to Taekwondo. Several years ago I had a student in our program who was doing very well. All of sudden he didn't want to go anymore. Dad came in and told me that they were quitting. I asked him if he thought the program was valuable to his son, and he said yes (as if he would say "no" to my face). By the way, I'm much wiser now and I realize if a parent allows their children to quit something, it's because they DON'T see the value in it- bottom line. I asked him if he would let his son quit the 3rd grade. I don't think I've made a lot of parents made at me, but this was one of those times when I most definately did.

I don't care what your child is involved with, be it- church, soccer, basketball, Taekwondo, the 3rd grade, if you let them quit, you don't see value in it. And, there is nothing wrong with that- I'll explain. My son, Isaac, doesn't want to play soccer this season. He wants to play t-ball. My immediate thought was "huh?" I've been playing soccer since I was in the 1st grade. I am still playing, which reminds me- I need to pay my registration fee. There are three things I want him to get when playing soccer, 1) a sense of teamwork 2) learn commitment to a team 3) develop a skill through discipline and practice. Other than that, I cannot think of any good reason why Isaac needs to continue playing soccer. Can he get these things in t-ball? You bet! He can also get them in football, basketball or practically any other team sport. Sticking with the sport for the entire season goes without question also.

When I say, there is nothing wrong with not seeing value in something, I mean there is nothing wrong with it if there is truly no value in it or the value can be replaced with another activity. So would you let your child quit the 3rd grade? Most likely not. Hopefully because you see too much value in it. For some parents, they don't see enough value in it, so they homeschool. My point is, school is a crucial part of a child's development.

I also believe that our program is a crucial part of a child's development. Taekwondo is not in the same category as a team sport or even an individual sport. I've played sports my entire life and know for a fact that the skills we teach in our program are not the same that are taught in sports. These skills aren't even really taught in school. That's why we exist. The things we teach-focus, self discipline, goal setting, leadership and respect are not taught in school, they're expected. Also, many parents don't know how to instill confidence in their children, that's why help. A confident child will: stand up to bullies, get better grades, and achieve more in life. I know because I've seen students who teared up everytime I spoke to them and then grow up to be a highly confident & successful individual. Do I believe we had something to do with that? You bet! Mom and dad think so also.

I remember the day when Isaac said he didn't want to go to Taekwondo. Rachel and I looked at each other and we knew exactly what the other was thinking. I can't remember my exact words that day, but I can tell you that I made sure not to bat an eye. I responded the exact same way when he said he didn't want to go to pre-school. I value both things... differently, but nonetheless equally. Once Isaac realized that pre-school and Taekwondo was a way of life, he has never asked to stop again. My children will participate in various sports and will be involved with many activitities, but the one constant they'll have is the education they receive from our martial arts program.

To be completely honest, I believe our martial arts program should be required for every child. We're working on getting our program to as many students as possible. Imagine, a community with youth that are more focused, disciplined, respectful, goal oriented, and confident.

How to Handle a Child That Wants to Quit an Activity

1. Do you value the activity? Take a good hard look at what your child is involved with and determine if this activity will enhance your child's future.

2. Don't force your child to do something. ReinFORCE them. Continue to talk about the benefits of an activity and the progress your child is making. If you reinforce these positive attributes, you won't have to force the activity on them.

3. Have discipline. Your child only stays home from school when they're sick, right? It's the only time they should miss their activity as well. If you're wishy washy on your child's activities, they'll be wishy washy on their commitment level as well.

4. Lead by example. This is a classic example of walking the walk. Either get involved with your child or show them that you value a very similar activity for yourself.

What things do you do to help keep your child motivated for an activity?

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

Zoey Addilyn Richardson

2008-02-10T20:34:00.000-08:00

Well... some people have asked how come I wasn't in my uniform in the last picture of my blog. Here it is. As a matter of fact, it's the only picture I could find with me, Rachel, and Zoey, in my uniform at the hospital.

By the way, her name is Zoey Addilyn Richardson. If you like the name, I'm proud to say that I came up with it.

The other photo is of Rachel being taken out of the ambulance at St. Al's. Nonetheless, I'm thankful everything went smoothly. To this day, I still don't know why I never called pulled over. The funny thing is, I got pulled over today... at Bogus Basin... for going 25 in a 15. The police officer wasn't even in his car when he pulled me over. He was on foot and ran after me waving his hands. I thought he needed help, until he asked for my drivers license and registration. I didn't get a ticket because he was "in a good mood." Anyhow, if you're ever driving from the lower lodge to the upper lodge be aware that the speed limit is 15 mph.

Duncan Richardson

Who Said Uneventful Births Are The Best?

2008-02-04T20:43:00.000-08:00

When it comes to delivering babies, Rachel can get them out fast! Isaac came within 6 hours, and Reese came within 4 hours. So we're thinking, the moment there are contractions, we're loading up and heading to the hospital... no if, ands, or buts!

Rachel's due date was January 30th, according to the doctor. Her own calculations said the baby should be here Feb. 5th. Sure enough, January 3th rolled around and Rachel started to have contractions. Excited as all get out... we get our instructors lined up for that day and head to the hospital- just to be told that we need to go home and wait for contractions to pick up again. The nurses said, "you're close... I wouldn't be surprised to see you later tonight."

Well, nothing happened later that night, nor the next night... or the one after that. Really, we just wanted to avoid Groundhog's Day. You know... the whole mole being scared by it's shadow and going back inside for 6 more weeks thing.

We escaped Groundhog's Day and the contractions began again, this time at 1 am Sunday. This was it!!! So we thought... Really, it was the same thing as before. As soon as we got to the hospital room, all contractions subsided. We head home, again, but this time with clear instructions to come back only when contractions are 4 minutes apart and stronger.

Okay, a few hours later, the contractions are stronger, but they're definately more than 4 minutes apart. Following the clear instructions, we go about our day. I met with instructors, I head out to Eagle to teach an after school program at Eagle Hills when I got the call that I better come home. No need to worry though... contractions are still erratic.

It's about 4:45 pm, and Rachel is at home, in our downstairs bathroom having pretty strong contractions. I'm halfway down Eagle Rd. talking to Rachel on the cell phone when we're in the middle of determining whether this is the real labor or not. Suddenly, I'm no longer talking to Rachel, but rather her mother. She promptly told me that they're going to load her up right now and take her to the hospital and to meet them at St. Al's.

There I was, on Eagle Rd. in rush hour traffic, at least 30 minutes away (technically the illegal lane changes I made and the speed I was going- 20 minutes). I'm literally helpless. So, I did what any calm father would do, I called 911.

911 Dispatcher: 911, please state your emergency.
Me: Yes, hello. My wife is going into labor...
911 Dispatcher: Let me transfer you to paramedics
Paramedics: Paramedics, what is your emergency.
Me [frantic]: My wife is going into labor. She is with my mother-in-law who is driving her to the hospital.
Paramedics: Are you with them now?
Me: No, I just got off the phone with my mother-in-law and she is getting her in the car and I'm worried they'll need an escort to the hospital or possibly an ambulance to meet them halfway.
Paramedics: Okay... I'm not sure how we can help at this point. Is there anyway we can get in contact with your mother-in-law so we can guide her through this process should anything happen on the way to the hospital?
Me [frantic again]: No, because I don't have her cell phone number. I do know the route they're taking to the hospital, though.
Paramedics: Okay... Actually... we just received a 911 call from 2618 Shoshone. Does that happen to be your address?
Me [hysterical]: Yes, yes! Oh crap!
Paramedics: We've got units on the way already. It looks like they weren't able to get loaded up.
Me: Okay.
Paramedics: You can help us. How old is your wife?
Me: 29
Paramedics: Were there any complications with this pregnancy?
Me: No
Paramedics: Is this her first child?
Me: No, third.

The questions went on and I finally made it to the freeway. I felt like a caged cheetah being released into the wild the moment I hit that open interstate. I remember being thankful for the fact I was going inbound when the 5 o'clock traffic was literally stopped bumper to bumper going outbound. I was thankful for many things at this moment. I was thankful that we had wonderful neighbors that were helping watching over Isaac and Reese upstairs. I was thankful for my sister who sent my brother-in-law up to the house because he was only a few minutes away (I beat him there from Eagle). I was thankful for Bob, Mr. Walton, Mrs. Krake, Mr. Dinko, Kendal, Mr. Gus, Jill and Wendy who kept the academy open and running smoothly in my absence.

The sand on the road didn't help as I rounded the turn onto Shoshone. I could see the firetruck and the ambulance parked out front. The medics and firemen also saw me as I came fishtailing around the corner. As I zoomed up, they all had dirty looks telling me to slow down. "I'M THE FATHER!!!" "Oooooh!", they said. They proceeded to tell me that mom is okay and...

IT'S A GIRL!

Luckily, I got there when I did. 10 seconds later and I would have missed the ambulance ride to the hospital. I got the rest of the story in the ambulance on the way to the hospital. Evidently, Rachel never left the bathroom, but rather found a cozy spot right on the floor. It's your typical downstairs bathroom with limited space. Although, we found out, it's capable of holding a laboring mother, a mother-in-law, 2 firemen, and 1 medic in the doorway.

The fire department was the first to arrive. Zach, a young fire fighter who has never delivered a baby, came in as our baby girl was crowning. At that point, the paramedics arrived and coached Zach through the rest of the process. It was a perfect birth!

Nonetheless, the experience was absolutely priceless. Even more priceless were the looks on everyone's faces as we made our way from the ambulance to the delivery room. It was Rachel on a gurny, our baby girl on her chest, and her entourage of paramedics, firefighters, and some guy in "Karate suit." Let me tell you... our baby girl created quite an entrance (pun intended).

Baby Girl (we have plenty of boy names picked out since we were certain that's what we were having)
Weight: 7 lbs 1 ounce
Height: 19 Inches
And, healthy!

Respectfully,

Duncan Richardson

Sharpen That Ax

2008-01-29T23:30:00.000-08:00

Today is a little different blog post. Many people have asked what I do in a day and I'm not really sure where to begin, so I thought I would blog about it. Today is an interested day. I wouldn't say it's a 100% typical because of some unexpected events. Also, I had sort of a mental collapse where I became too saturated with tasks that needed to get taken care of. Nonetheless, it was an outstanding day! See the bottom for the moral lesson.

Tuesday

1:47 am

Closed the laptop, crawled into bed, and practically melted into my pillow.

7:00 am

The alarm is very similar to that of fly at a barbeque that just won't stay away from your burger. You can swat at it, but it just doesn't go away.

7:15 am

The alarm clock won! I remember a statement that Zig Ziglar always used to say, "I can't understand why people call it an alarm clock. Alarm is when there is a fire or some sort of an emergency. I call it an opportunity clock. If you can hear it, you've got an opportunity." Anyhow, the 'opportunity clock' got me up!

7:30 am

Showered up and pumped!

7:45 am

6 scrambled eggs
1 bowl of Shredded Wheat
1 cup of coffee

8:00 am

Cooked another 2 eggs for Rachel and left the coffee on for her

Chased Reese around the kitchen

Chatted with Isaac, Reese & Rachel over breakfast

8:15 am

Kissed everyone then jetted out the door

8:17 am

Popped in a little Eric Clapton
(really I was listening to a business CD, Clapton sounds much cooler though)

8:25 am

Arrived at The Academy of World Taekwondo

8:30 am

Private training client (Amy) arrives

9:00 am

Rachel and her two private training clients arrive (Betsy & Mandy)

9:30 am

Private training client (Pete) arrives
Recall thinking how cool it is working and watching Isaac & Reese play

10:11 am

Pete makes a remark, "I'm not sure you understand what you're getting into by having 3 kids."
Note: Pete has 2 kids

10:30 am

Meet with Bob our Student Relations Manager (that's the person that enables myself and other instructors the ability to communicate with new students, old students, and potential students)

11:00 am

My world collapses-
Stephen Covey, author of 7 Habits of Highly Effective People (a good book, but very boring) says to spend your time in 1 of 4 areas of the Time Matrix- The Not Urgent, but Important category. There is also the Urgent/Important, Not Urgent/Not Important, and Urgent/Not Important. With good planning, and self discipline it is easy to stay in the Not Urgent/Important category.

Sometimes... things get away from you and when it rains, it pours! I don't consider myself superman by any means, but I do consider myself mentally tough and a hard egg to crack. Given the right circumstances, even superman breaks down.

I'm not sure what happened between 11:00 am and 1:30 pm, nor do I feel like trying to recollect it. To others, I know I seemed relatively normally, perhaps mildly disconnected.

1:30 pm

I arrive at home and have lunch with my family
Deli style turkey sandwich with mozzarella cheese
Grapes & blueberries
Pulled myself mentally together to manage the rest of the day

1:45 pm

Calls and emails start coming in regarding whether we will have class tonight
I got on the phone and consulted with Mr. Walton, Mrs Krake, and of course Rachel. We decided to cancel all classes.

2:17 pm

Email goes out for cancelled classes
Called Bob to cancel work at Eagle location

2:30 pm-3:30 pm

Voice broadcast recorded, uploaded, and sent to 230 students by the click of a button, a 5 minute task (unfortunately my computer kept crashing and didn't get out until 3:30 pm)

3:30 pm

Head to Boise school to put up sign

4:00 pm

Taught class for students that didn't receive voice broadcast on time (3 students)

6:00 pm

Got home, got hit by a snow ball, then walked straight through the kitchen, up the stairs and right into another hot shower. I refused to think about anything OTHER than waterfalls, jungles, forests, flowers, blue skies and sunshine.

6:15 pm

I'm in my ski git' up and Isaac and I are plowing the driveway in an attempt to collect as much snow as possible to build the biggest snow fort. My batteries are recharged!!!

Isaac and I played outside until Rachel called us in for dinner.

8:00 pm

Isaac and I take out the garbage and recycling

8:15 pm

Eat dinner- Chicken, red beans & rice
Rachel and I chat at the dinner table

9:00 pm

Isaac is in bed
Reese fell asleep while we were outside playing

9:00 pm - 11:00 pm

Rachel and I work in the office in tandem on our computers. Oddly, she worked on my laptop and I worked on her desktop. I'm still confused about this.

11:00 pm-1:30 pm

Rachel calls it a night
I touch base with Nitesh in India regarding our Online Training Academy
I purchased an email response system and setup a merchant service account and gateway (credit card system) so Nitesh can begin integrating this.

1:30-2:18 pm

Trying to recall my day for this Blog post

2:10 pm

Reese has a bad dream

When looking back at my day, the one thing that it was lacking was my therapy sessions (see other blog post) and exercise. Stephen Covey (wow, 2 times in one blog post- he is the time management guru you know) always discusses sharpening the ax. He tells this story- The lumberjack is out in the forest just hacking a way at a tree with his dull ax. The boss comes up to him and says, you ought to sharpen that ax. The lumberjack says, I don't have time. What a predicament we find ourselves in sometimes. We get so easily engrossed in what we're doing, we sometimes forget about the very obvious- the need to sharpen the ax.

People say to me all the time, "I don't know how you do it... Do you ever sleep..? etc., etc.," The answer is quite simple, I keep my ax sharp. I found out today how hard I'm swinging that thing and if I miss one ax sharpening session, I'm toast!

So how do I sharpen my ax?

Exercise-with my classes or on my own
Teaching class- In the right frame of my mind, teaching rejuvenates you when you consider the knowledge you're empowering students with
Therapy- Shoveling the driveway, then playing in the snow
Meditation- In the form of an evening shower
Reading nightly- Nonfiction & fiction
Writing chapters for my first book
Calling a friend everyday

How do you sharpen your ax?

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwond0
Ph: (208) 381-0587
http://www.freekaratelesson.com/

The Power of Words

2008-01-24T22:36:00.000-08:00

Tonight, one of our junior students who is preparing for Black Belt was in class. His Black Belt test is in February and he does not have one of his physical requirements satisfied. This requirement is to hold on the pull up bar for 45 seconds. For a while, he has been stuck at 24 seconds while training on his own. In fact, when he came in tonight, he held for exactly 24 seconds when I watched him.

This young gentleman and I had a quick conversation. He then held for 31 seconds. We spoke just a little bit more, and he held for 38 seconds. Now he is only 7 seconds away from achieving this goal. What changed?

The conversation we had was simple. I taught him to believe. The words were simple, but the change was profound. If words can change someone's determination for success in less than a minute, how would 18 years of this sort of dialogue impact a child.

My point is, words are the most powerful things we own. You can use them to build yourself up or tear yourself down. You can use them the same way on a child, too. Think about the things you say to yourself and decide if they are really productive. Now think about how you are programing your child. Are you programing your child to be insecure or secure, shy or outgoing, etc?

Really, this can be a chapter in a book, but here are some basic things to think about when talking to your children. Always speak to your child in a manner that builds confidence. Use encouraging words and always let them know they can accomplish anything they want. Would you like that to be even more profound? Then get out there and show them you practice what you preach. Go out there and accomplish things and let your kids see your enthusiasm, your drive, and your confidence!

In addition to that, don't deny kids the opportunity to succeed just because they might fail. If they fail, they learn. I've told my competitors for years, "When you win, you get a medal. When you lose, you learn."

Take a look at these common phrases from parents that absolutely drive me nuts:

She doesn't talk much... she's shy.
Don't carry that... you'll drop it.
Don't climb up there... you'll fall.
He's uncoordinated...
She's the athlete and he's the bookworm. (translation in their minds: she's dumb and he's smart)

Shad Helmstetter, author of What to Say When You Talk to Yourself, says a child hears the word "No" and "Can't" 16,000 times. I had a friend over one day and he said, "You're going to let your daughter (2 years old) carry the carton of eggs?" My response was simple, "There's no way I'm going lead her into believing she can't. Besides, those eggs were on sale for 99 cents with my Albertson's preferred card:)."

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

Mr. Richardson in Therapy

2008-01-20T20:33:00.000-08:00

Boy did it dump snow last night... I told our Ultimate Body Challenge students a week ago to hit the driveway with their shovels the moment it snows. Even if it melts the same day. During a typical year, I'm just trying to finish shoveling before it melts, but this year the snow has been hanging around a few days. Okay, I just spent several bytes of information talking about shoveling the snow... better make it a kilobyte, cause I ain't stoppin'.

When I told everyone a week ago to shovel their driveways, I was hoping to stimulate a change in daily activity. I try really hard to avoid just hanging out on a cold January Sunday. Isaac and I have a goal and it's to shovel enough snow to the front of our driveway to last until April. Actually, that's my goal, his is just for daddy to build the tallest possible snow mound. Our driveway leads to a garage that's behind our house, so it's one heck of a shoveling job. In fact, I'll even shovel our neighbors driveway. He thanks me, but really... I just wanted his snow.

I believe there are certain things in life that we need as therapy. For me, shoveling the driveway is therapeutic. In the summer, it's mowing the lawn, building or remodeling something. The funny thing is, the more I work, the more I need my therapy sessions. A buddy asked me a while ago, "don't you ever sit down and watch TV?" I really don't know how much TV people watch, but my response was, "Yes, I watch Jay Leno and Conan." I can't stand Carson Daly. His response was, "No... cable, ESPN, etc." Hmmm... I wasn't sure how to answer this.

You see, there was a point in our life when I was embarassed that Rachel and I didn't have cable. Actually, we had rabbit ears, but we hid them behind the entertainment center so nobody would see them when they came over. Finally, we thought, okay... why don't we get cable. The cable guy came out and hooked up all this wicked gadgetries. Rachel and I were so excited. We were so excited, our therapy sessions went right out the window. We had cable for 25 days and called Cableone to come get this stuff out of our house. I no longer watched the only 2 shows I enjoyed, but rather 150 other channels that I felt obligated to watch. Rachel and I hardly talked and we sure as heck didn't read a thing for those 25 days.

Today our trusty rabbit ears still sit behind the entertainment center, but not out of shame, but rather because it's the only place they'll fit at full extension. Here are a list of some of my favorite therapy sessions.

Therapy Suggestions:
Stain the fence, Mow the lawn, Shovel the driveway, Paint a room, Add organizing shelves, Building a bike ramp for Isaac (the old fashioned way- with wood), Stain concrete, Build stuff from a craftsman magazine.

For Rachel, she likes burying things and then waiting 6 months to see them grow. I personally need some instant gratification. Rachel's therapy sessions also include focusing on her business, Fireweed Baby, which is designing and creating baby & toddler belts.

What's your therapy?

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
Ph: 208.381.0587
http://www.FreeKarateLesson.com

It's Time to Head to the Family Bank!

2008-01-15T21:59:00.000-08:00

Hopefully you're having a wonderful 2008! I know many of you are enjoying the slopes, because I've seen you on the hill. Rachel and I have been heading up to the mountain every weekend with Isaac and Reese. Now that Rachel is due at the end of January, she is not skiing... she's jogging! Jogging down the hill following Reese, on the bunny hill of course. As of last week, Reese has actually graduated from the magic carpet to the chairlift with Isaac and myself. That's exciting loading the chairlift, let me tell you. Isaac, almost 5, and Reese 2 1/2, then a teenage lift operator flirting with the girls in front of us. For you parents on skis, you know the anxiety I speak of.

At the moment, I've been extremely busy in my life. In fact, I haven't been this busy in over 6 years. We're working on some exciting projects including a new endevour on the web where we will be able to provide our curriculum to the most remote places of the world, so long as they have internet:). We are putting our curriculum online for people around the globe to learn. In fact, our team of developers and vendors come from around the world as well. Currently, I'm working with a man named Nitesh in India, who is doing all the programming for the site. Fortunately, we get to communicate when my daytime work finishes. Unfortunately, those hours are between 12 am and 6 am.

During this time of abundent workloads and projects, I haven't forgotten what matters most- my family. How easy is it to neglect those closest to us? Tony Robbins gives a great example of a marriage. He describes it like a bank account. In order to keep your account open, you've got to continue making deposits. Sure, you can make some withdrawals, but... you can't withdraw more than you deposit. It's important that I think of every moment with Rachel, Isaac, and Reese as a deposit in the family bank account. If I need to put in some super long hours, no problem, the family bank account is full:).

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
www.FreeKarateLesson.com

Like Father, Like Son

2007-12-28T00:30:00.000-08:00

Like father, like son- it's a saying that's as old as the hills. Hopefully, it's no news for you if I say it's the same for like mother, like daughter, or like mother, like son, etc. Several years ago, Rachel and I took our first child to classes. Rachel and I were fed up with her- we couldn't potty train her, couldn't keep her in the back yard, and she would only drink out of the toilet! Of course, she was already 6 months old when we picked her from the pound, so she had some tough habits that needed to be broken. Jazz is her name and she is a Lab/Pointer, and yes, she is our oldest child.

Our first day of dog training was pretty basic. The instructor made it very clear that the dog is not the student... we are the students, and it's not dog training, it's people training. You see, the dog can only be taught so much, it's the human that needs to be taught how to lead. Hmmm, from that day forth, it occured to me- you don't change people, you change yourself.

Raise your hand if you want your child to grow up to be happy, healthy, and successful. Hey, I'm with you. There are some key elements that are going to lead to your child's development and I am going to challenge you in this upcoming new year to focus on them. I want you to take a good look at yourself and ask yourself if you are proud of you. Is it a painful question? Whether it is or isn't, your child is watching, mimicing, emulating, hearing, breathing every word, action, and emotion you utter. Do you have low self-esteem? You know what...? So will your child. Do you start projects and rarely finish them? You guessed it... so will your child.

Your child loves you to pieces. What an opportunity! Do you understand what that means? It means you are your child's superhero. It's not too late to do great things in life, as a matter fact, it's one of the best times to do it. You've got the most tentative audience rooting you on.

If you want your child to be a winner, don't start by working on them, start by working on you. In 2008, I challenge you to set goals for yourself. Set some goals that you can be proud of. Your child will grow up like you whether you like it or not. Here are some goals I recommend making in 2008:

Personal Goals
Goal- To lose 5% bodyfat in 10 weeks
Benefit- Live longer, look better, feel better, more stamina

Family Goals
Goal- Weekly date night with spouse only
Benefit- Reconnect with the most important person your life

Social Goals
Goal- Have dinner with another couple once a month
Benefit- Maintain old relationships

Financial Goals
Goal- To earn $XXXX a month
(In debt? Here is your surefire way to stay in debt- focus on getting out of debt. Trust me, I was once $87,000 in credit card debt. I didn't get out until I created a goals program that was focused on earning a certain income as opposed to "just getting out of debt." I'll be happy to teach you this in our Goals workshop in January.)
Benefit- Can contribute to society more, provide for family, travel

Respectfully,

Duncan Richardson
Chief Master Instructor
The Academy of World Taekwondo
www.FreeKarateLesson.com