Strong Self vs. Weak Self Argument

Do you have a Weak Self and a Strong Self?  Here's a FACT... we all have an argument that
takes place on a daily basis and it's with our weak self and our strong self!

For adults, the argument may sound like this-

Strong Self: C'mon, let's get to the gym.
Weak Self: But, you're already home, you're comfy, dinner needs to be prepared.  Besides, you can go tomorrow.

Who is going to win this argument?

Here's what a kids argument sounds like-

Strong Self: I've got to do my math assignment so I don't get a bad grade.

Weak Self: Ugh math! I wonder how my Clash of Clans colony is going? Do you think my buddy is
on Minecraft right now? Is The Voice on? My math isn't due until Thursday, we can do it later?

I listed a bunch of arguments that we have in our minds between our Strong Self and Weak Self.
The kids were eating it up.  In fact, in our adult class, the adults were eating it up as well.  I could tell, they were relating.

Everyone was surprised when I told them, "It's okay if the Weak Self wins the argument."  They were like, "Huh?  Did Mr. Richardson just say that?"  I continued to say, "...Just as long as the Strong Self wins more often."

The lesson is, we need to realize we have these internal arguments and it's okay.  EVERYBODY has
them.  Is it possible for the Strong Self to win every time?  Yes!  It's called burn out!  Kids get burned out, adults get burned out.

I continued to teach my students that when you are in class, you are probably having an argument.  The  Strong Self wants to punch hard, kick high, and train until your muscles become fatigue.  The Strong Self also says, "C'mon, class is only 60 minutes!  Let's bust it to the end!"

The Weak Self says, "Ah man!  Let's save our energy. Besides, this burning in my quads from kicking and squatting stinks."

The Strong Self says, "We want to get a Black Belt, right?  We want to be fit, be strong, and be able to defend ourselves!"

The Weak Self says, "Let's explain to Mr. Richardson that we have this knee thing and that's why we're resting so much."

The things I was saying was completely resonating with students.  I could tell they knew exactly what I was talking about.  The conversation happens every night eating dinner.  The Strong Self knows that vegetables are king.  The Weak Self just wants to gobble down the yummy stuff.

The moral of the story is to bring awareness to this internal argument.  When it's happening, we can say, "I know what's going on here, and I'm going to make sure the Strong Self wins."

Then, we're going to make sure the Weak Self gets its way every now and then.  Occasionally, the Weak Self makes a good suggestion.  It's typically called a vacation, a rest day, or a cheat meal.

Strong Totz

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!

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?

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

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-

1. Read more here- http://www.bodiesinmotionidaho.com/body_challenge.html

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?

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

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?

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

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?

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

"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

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

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

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

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...

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

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

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

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?

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