Proper nutrition for young athletes

national nutrition month

Advice from a nutrition professional

Our first blog post, The Best Workout has these 4 Components , explained which workout is the best.  Equally important to your success is nutrition and your diet. Don’t be afraid of that 4-letter word; your diet is what you eat. We are lucky to know Marie Leonard MA, MS, RDN, CDN of Yonkers, N.Y. . She is a nutrition professional, and a member of the Bushido Karate family!

Marie explains in easy-to-understand terms about the calories and nutrients needed to improve performance and physically prepare for high-intensity activities, like Bushido Karate. Marie was kind enough to put together an insert for our student manual to guide parents, and adult students alike, about proper nutrition. She provides valuable links and suggestions for healthy snacks and meals that will make eating well tasty, too!. Here’s the link for Marie’s article:

Nutrition for athletes article, by Marie Leonard MA, MS, RDN, CDN

Healthy food that kids enjoy

We searched the web for menu ideas that are both healthy and tasty, and that provide important nutrients while being easy to prepare. Who doesn’t love a smoothie? Especially with warmer weather coming – we hope – it’s time to get those blenders buzzing. Want a great deal in the supermarket? Frozen fruit! You don’t have to wait for the fresh stuff. Just be sure you don’t buy the ones with added sugar. The ingredients should be fruit. And that’s it! Make this healthy and easy Peanut Butter and Banana smoothie that kids, and grown-ups, will enjoy!


Student Spotlight: Julia

We’ll spotlight a different student every week

The Bushido School of Karate is so appreciative of the students and families that are a part of our Bushido Karate family. We’ve had the pleasure of teaching for over 2 decades and in that time have been privileged to teach thousands of students. Everyone started at the beginning with no shortcuts, and we are so proud of their accomplishments.  Our weekly Student Spotlight will feature randomly chosen students that are on their own journey at The Bushido School of Karate.

This week’s spotlight is on Julia!

  • Julia is 7 years old, is in 1st grade and is a blue belt at Bushido Karate
  • She started karate classes in April 2017
  • Julia’s mom likes the discipline and focus that Julia has developed!

Q: ” Julia’s Mom, why did you choose The Bushido School of Karate for Julia?”

A: “Very good feedback from (other) parents and a good teaching technique”



SPOTLIGHT ON… Julia! March 7, 2018


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Who will be in the spotlight next week? Subscribe to receive e-mails about our blog posts and you’ll be among the first to know!  Plus you’ll receive weekly CHANGE YOUR MIND, CHANGE YOUR BODY® Martial Arts Fitness by BUSHIDO KARATE episodes, weekly inspiration to recharge your day and weekly posts on topics that matter to you! Read this to find out more!

Inspiration: Courage

Courage 1

Find your courage

Courage and confidence are not the same thing.  Confidence sounds like “I got this”, whereas courage sounds like “I’m gonna give it my best shot”.

It is no coincidence that we chose the name “Bushido” to represent our karate school and our style.  In fact it is probably why so many dojos have been inspired to include “Bushido” somewhere in their identity. It holds powerful meaning in the martial arts.

Translated to “The Way of the Warrior”  we felt even more strongly about using Bushido in our name when we learned of The Seven Principles of The Bushido. Note that if you search online you will find derivations of these principles, or virtues.  At The Bushido School of Karate, we use the following seven positive characteristics as the Bushido code:

Courage * Justice * Generosity * Politeness * Honor * Honesty * Loyalty

In this, our first week of blogging, inspiration and courage were at the forefront! It doesn’t take self-confidence to start something new – it takes courage.  You don’t need to lose weight to start working out – you need courage.  And you don’t need to keep making excuses before changing – you need courage to find the reasons to do it. 

It’s usually a lot easier to find excuses than to come up with reasons. We tend to sabotage ourselves into trying nothing and attempting even less. It is so hard to be truthful and honest with ourselves. When we choose to think we’re “too busy” that becomes our excuse. But when we find the courage to be honest with ourselves we usually find fear is the root of our excuses.  Fear of being embarrassed, or feeling inadequate…yeah, that all sounds like “I’m too busy”.  Find your courage and your reasons!


The Best Workout has these 4 Components

The Best Workout

In this first fitness blog we’ll give you the solid and true answer to the best workout. It’s something I get asked often as a certified personal trainer and I give the same answer every time!

Ten minutes is all it takes to watch the first video in our series of basics. Episode 1 covers a great technique to develop those coveted rounded shoulders and knee kicks taught with proper control and form.

You’ll also learn what type of stretches should follow these techniques and what we’ll cover in future episodes.

The 4 components of the best workout

Each of these is essential to fitness success, including cardiovascular training for  a stronger heart and increased stamina; resistance training to produce tone and fit muscles and stretching which is often overlooked but extremely important to avoid injury and increase flexibility. And the fourth component? We couldn’t make it that easy and just tell you! You’ll find the answer in the first video in our new series CHANGE YOUR MIND, CHANGE YOUR BODY® Martial Arts Fitness by BUSHIDO KARATE . Here it is!  (You will be taken to our YouTube channel in a new window)

Our F.I.S.T. blog!

Bushido Karate blog: Fitness, Inspiration, Students & Topics

It’s Bushido Karate’s first blog and we’re calling it F.I.S.T. !

We’ll post four times a week on the four points mentioned. Here’s a summary of what you can expect:

Fitness will be in the form of short videos posted to YouTube giving you tips and advice on how to incorporate martial arts techniques into a more interesting workout without the contact found in traditional martial arts. We’re calling the series Change Your Mind, Change Your Body®, Martial Arts Fitness by Bushido Karate

Inspiration may come from anywhere – video, links, quotes, books, etc.  The Seven Principles of the Bushido will play a big part in these posts as each plays an important role in our daily lives and we could all use a little inspiration!

Students deserve the spotlight! We’ll randomly choose a student at The Bushido School of Karate and feature him or her in our blog! Get to know the great people training together at Bushido Karate!

Topics will cover reviews on products used by the martial arts community, links to articles and news we’d like your opinion on, local and national events featuring the influencers in our industry, etc etc etc…

We hope you’ll subscribe, enjoy , comment on and even share our F.I.S.T. blog.  First post ( drumroll please )…..March 5th, 2018.

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