Top 10 reads on health and fitness – 5/28/2010

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Here’s a round-up of the 10 best tips and articles we found this week on health, fitness, and martial arts.

If you’d like to receive info like this in real-time, follow us on Twitter. Happy reading!

What to do about a stinky judo partner?
What do you do if your grappling partner is smelly enough that it makes you want to tap, just to get away? Patrick Parker has some tips for how to handle it.

How to cheat on your diet and still lose weight
Budget for treats, plan 2 splurge meals a week, and other ways to “cheat” without derailing your eating healthy plan.

Dieters Underestimate What They’re Eating
According to a new survey, most doctors believe people aren’t realistic about the number of calories they are eating.

Work out at work
Use the bathroom on a different floor, and other ways to sneak in fitness during the workday. Read the full article →

The 5 Best Self Defense Tactics for the Untrained

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Learning how to defend yourself is a critical skill to develop, regardless of your age, gender, or physical ability. It would be ideal if every single person could receive formal training through a self defense class. However, since that’s not always possible, we’ve put together this list of the 5 best self defense tactics you can use today — right away — without having to take a self defense class.

Self defense tactic 1: Project confidence

The best self defense tactic is to avoid ever becoming a victim in the first place! Most attackers look for easy targets: people who seem weak, slow, or timid. So make it your business to come across as someone who’s going to put up a good fight. That’ll make it less likely that an attacker picks you as his victim.

How do you project confidence? It all comes down to your body language. Your shoulders should be back, your chin should be up, your back should be straight, and you should have a “don’t-even-think-of-messing-with-me” look on your face. If you’re walking, make sure you look like you know where you’re going. Walk briskly, with purpose, even if you’re lost.

Self defense tactic 2: Be aware of your surroundings

One of the biggest advantages an attacker can have over you is the element of surprise. If he can catch you off guard, it’s more likely you won’t react effectively from a self defense perspective.

Don’t give the attacker this advantage. Think ahead about all the different environments you frequent and the routes between these places. Are there certain areas where you could be vulnerable? Every time you enter a new location — a store, for example, or a subway car — visually scan your surroundings to look for signs of danger. Make it a habit to stay vigilant at all times. Read the full article →

Video and photos from Friday’s Free Female Self Defense Class

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Last Friday’s free female self defense class was excellent! One of our attendees, Andrea, loved it so much that she wrote this review about the class on our Yelp page:

What I found great about it was it taught me was 1) how much society teaches women to be disempowered and 2) how layered that teaching is, and 3) for me, how ready I was to shed it.

The class really teaches how to befriend that “fighting” energy that women in the US are systematically encouraged to disown but is very necessary for us to defend ourselves.

In fact, I loved the class so much I signed up for the studio’s Black Belt training program! …I cannot encourage women enough to take the course when it’s offered again. It helps to make you feel a little better walking in this world.

To Andrea and all the other women who came out on Friday: thank you so much! You did a terrific job, you brought great energy, and we look forward to seeing you again soon.

Here’s a video from the self defense class:

And click below to watch a slideshow of some photos from the self defense class:

Top 10 reads on health and fitness – 5/21/2010

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Here’s a round-up of the 10 best tips and articles we found this week on fitness, health, nutrition, martial arts, child safety, and childhood obesity prevention.

If you’d like to receive info like this in real-time, follow us on Twitter. Happy reading!

Grandmas Use Self Defense To Fight Rapists
Kenyan grandmothers are learning self defense to combat a spate of rape attacks targeting elderly women.

Here’s Your Burger and Your Change, and By the Way, That’s 1,213 Calories
Would you want to see the total calories of your order on your restaurant receipt? One burger chain is doing just that.

The 25 Most Common Cooking Mistakes
Are u making any of these 25 common cooking mistakes? I’ve definitely been guilty of oversoftening butter when baking!

Usain Bolt v.s. George St. Pierre Part Two:
Want to develop a fast takedown like GSP? You need to work on acceleration. This post has 3 great drills for you. Read the full article →

How our Combat Cardio class made one student feel “sexy, happy, and healthy”

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Cardio Kickboxing Class in Brooklyn Ditmas Park at Urban Martial ArtsWe just launched our Combat Cardio program in January of this year, and it’s already well on its way to becoming one of the top cardio kickboxing classes in Brooklyn!

But don’t just take it from us.

One of our students, Yanina, loved our Combat Cardio class so much that she rushed home after her first class to write about it on her blog! Here’s an excerpt:

I had my first Combat Cardio class last night. It’s taught at a place called Urban Martial Arts. It’s a martial arts/bootcamp/kickboxing type cardio class with loud blasting music and a male instructor with a ridiculous amount of energy. It’s filled with adults that are trying to stay in shape. I’m pretty impressed with them actually. I may be the youngest, but damn I was working hard to keep up.

It totally kicked my ass.

Which is great. It’s exactly what I wanted. It cheered me up despite the doom and gloom and wet weather. I am also on my period (and yes you all NEEDED to know that) and the day prior I was wallowing in my self-pity and awful mind-numbing pain. As the class went on, I totally forgot about my cramps because my entire body was starting to scream at me. My lungs were giving me that icy feeling with every breath. My legs were shaking.

But it felt so f***ing good!

Everything is completely sore, but I feel sexy, happy, and healthy.

We want to take this opportunity to give some props to Andrew, Jared, and Victoria, our awesome instructors-in-training. You three are doing a kick-ass job with the class. Keep it up, guys!

If you haven’t tried our Combat Cardio class yet, what are you waiting for? Fill out the form above to try 2 FREE weeks of cardio kickboxing classes in Brooklyn!

Video and photos from Friday’s Hyper Kicks Seminar

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Friday’s High-Performance Hyper Kicks Seminar was so much fun!

It was an intensive seminar focusing specifically on cool tornado kicks, spinning kicks, and jumping kicks. Not only did our students get a chance to work on these trick kicks, they even got a FREE Hyper T-shirt that they wore during the seminar!

Here’s a video from the seminar:

And click below to watch a slideshow of some photos from the seminar:

Are you new to Urban Martial Arts? We’re a karate school in Brooklyn NY that offers kids karate classes, MMA training, and cardio kickboxing.

Fill out the form above or below and you could try 2 weeks of classes for free!

Top 10 reads on health and fitness – 5/14/2010

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Here’s a round-up of the 10 best tips and articles we found this week on fitness, health, nutrition, martial arts, child safety, and childhood obesity prevention.

If you’d like to receive info like this in real-time, follow us on Twitter. Happy reading!

Healthy Eating: The Importance of Protein at Breakfast
Research shows protein at breakfast helps control hunger.

How to use your whole body to improve technique
Whether you’re throwing a punch, applying a joint lock, batting a baseball or throwing a football, there are three things you can do to help integrate your entire body.

Which Burns More Calories: Cardio vs. Strength Training
New study suggests weight training may offer more bang for your buck in the calorie-burning department than cardio.

5 Ways to Lighten Up Your Cooking
Tips on cooking light by making low-calorie substitutions and literally trimming the fat. Read the full article →

Video and photos from Baby Sean’s birthday party

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Thanks to everyone who came out to enjoy birthday cake with us last Saturday!

Since our daughter Sean practically grew up at Urban Martial Arts, it’s only appropriate that we’d want to celebrate her birthday with you — her extended family!

Here’s a video from the party:

And click below to watch a slideshow of some photos from the party:

Top 10 reads on health and fitness – 5/8/2010

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Here’s a round-up of the 10 best tips and articles we found this week on fitness, nutrition, health, child safety, and childhood obesity prevention.

If you’d like to receive info like this in real-time, follow us on Twitter. Happy reading!

Bullies Target Obese Kids
New study: being overweight increases the risk of kids being the target of bullying by 63 percent.

Mental MMA!
How to become a better martial artist by tapping into the power of visualization.

The Top 7 Kicks in Martial Arts Movie History
YouTube videos of the top 7 foot-smacks doled out in martial arts movie history, based on a combination of style, athleticism, and influence in pop culture.

Men get their own super-skinny mannequins – and a host of new body issues
Male mannequins with 27-inch waists are making their debut in Britain, as doctors report more male patients being treated for eating disorders. Read the full article →

Top 10 reads on health and fitness – 4/30/2010

By Sensei Serge Sognonvi and Carmen Sognonvi
Originally published at http://www.urbandojo.com/blog

Here’s a round-up of the 10 best tips and articles we found this week on fitness, nutrition, health, child safety, and childhood obesity prevention.

If you’d like to receive info like this in real-time, follow us on Twitter. Happy reading!

Your High-Protein, Low-Cal Snack Ideas
Having a snack attack? High-protein choices are the best for refueling your body and giving you energy, especially before an evening workout. Here are 9 snack ideas you can try.

What are the best breakfasts to tide me over until it’s time for lunch?
Do you get hungry midmorning? Breakfasts with protein and fiber satisfy the longest. Here are 4 breakfast ideas to try.

Bad habits: Poor diet, smoking, drinking, sloth can age you 12 years
Four common bad habits combined — smoking, drinking too much, inactivity and poor diet — can age you by 12 years, sobering new research suggests.

Schedule Your Life: the Best Time of Day to Schedule Anything
When it comes to good timing, all hours are not created equal. Here’s your cheat sheet for when to pencil everything in from a workout to a root canal. Read the full article →