Martial Arts Fitness Series 1, Episode 5

MAF Series 1, Episode 5

Our fifth episode of our CHANGE YOUR MIND, CHANGE YOUR BODY® Martial Arts Fitness by BUSHIDO KARATE  reviews techniques from past episodes, but now we’ll be alternating sides.  Great for brain training!

We’ll expand on front punch/back punch combos in this episode, too. It will require quick thinking and will produce a few giggles. Of course you’ll also be sculpting and defining your upper arms .

Introducing light hand weights

In our next series we’ll be using hand weights to increase the burn and get better results. In episode 5 we talk about what type weights you should start with.  Don’t knock yourself out (perhaps literally) by using heavy weights.  Watch this episode for our explanation of why we’re taking baby steps.

Watch past episodes

These series and episodes are meant to be watched in order. Since we are building on what we’ve learned previously,  view these past episodes first. Each link below will first take you to the blog post. Read a short description of the video and then click the link within the post to be taken to our YouTube channel.

Martial Arts Fitness, Series 1 Episode 1

Martial Arts Fitness Series 1, Episode 2

Martial Arts Fitness Series 1, Episode 3

Martial Arts Fitness Series 1, Episode 4

This week’s episode: Episode 5

Statistics: Sexual assault on campus

Bushido Karate self defense

Do statistics matter?

Only 1 in 700,000 people will be struck by lightning in a given year.  Not a high number but we all know what to do in a lightning storm! One of the reasons that statistic is so low  is because we learned what to do to avoid being struck in a lightning storm!

Are the statistics on campus sexual assault accurate?

There is a lot of dispute about the accurate number of sexual assaults on college campuses.  In a printed excerpt from the documentary film The Hunting Ground  ;

“… according to nearly every national study, an undergraduate woman has between a 1 in 10 and 1 in 6 chance that she will experience rape or attempted rape while in college.”

For argument’s sake, let’s say the accurate number is much different. We’ll move it so low that it’s only 1%, or 1 in 100. Isn’t that enough to want to learn how to protect yourself? You don’t wander in open fields during lightning storms wrapped in aluminum foil with a 50 foot antenna stuck in your head. How many times have you told your kids to stay outside when they see lightning?

Women’s Self-Defense Class

A good women’s self-defense class will educate and empower you. It is a real disservice for an instructor to move right into physical self-defense with participants. And it might be even worse if the teacher tells you to rely on pepper spray or some other purchased  weapon.

The Bushido School of Karate’s Women’s Self-Defense Class provides participants with the facts and fiction regarding self-protection.  Sensei Werdal offers these classes to the general public and small and large businesses .

We’ll be hosting a free Women’s Self Defense Class on May  10th at our karate school in White Plains, N.Y.  Registration begins in April and space will be limited. If you’d like to be notified when you can register online, just complete the field below! In the meantime be sure to checkout pictures of past classes on our Facebook page.


This week’s Student Spotlight

Bushido Karate student spotlight

Student Spotlight

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 Nyasia!

  • Nyasia is 25 years old, is a medical secretary and is a black belt at Bushido Karate. She started karate classes in November 2013.
  • Quote from Nyasia:  “My favorite thing about training at Bushido Karate is the ability to walk through the door and leave whatever may have happened at work or school at the door. As soon as I am on the mat whatever I may have been stressing about is no longer a factor. I leave Bushido Karate stress free, relieved and sweaty.”
Bushido Karate student spotlight

Student Spotlight on Nyasia! March 28, 2018

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Inspiration: Don’t look too far


Last Saturday we had the first of our biannual Black Belt Tests.  Testing for first degree black belt is a day the student will remember for the rest of his or life. Through all the belts I’ve earned in my 26 years of training, earning my first black belt was the most memorable. Every time I  witness a student earn black belt, I am inspired by them.

Find inspiration right in front of you

One student in particular has been training since 2007 when he was just 5 years old. You wouldn’t know it by watching his board breaking or sparring, but Daniel was born with cystic fibrosis. 

Recently Daniel also received news that he has CFRD, or cystic fibrosis related diabetes. He has spent many, many days and nights in the Maria Fareri Children’s Hospital in Valhalla, N.Y., but not last Saturday. Last Saturday Daniel earned his first degree black belt at The Bushido School of Karate.

Inspiration for today’s post was right there in front of me! All of our students whom make it to test day are inspiring, no doubt about that.  You can imagine though that Daniel’s story is over-the-top motivating! His parents always had hard decisions to make about his medical care, and his lifestyle.   Their never-ending support of his reaching his goal of black belt proved to be a power of example for Daniel.  When he was feeling disillusioned by poor health it would have been so easy to quit. His parents could have placated him and let him give-up. After all, karate classes were a lot tougher for him than healthier kids his age! But they remained encouraging, even when they were feeling just as discouraged as Daniel.

Daniel earned his first degree black belt last weekend but has always been a warrior at heart.  Let his story inspire you to move, start and finish a goal. Encourage your kids to stick with it when they want to quit, and be a power of example for them. Especially when it’s easier to give in!


Martial Arts Fitness Series 1, Episode 4

proper technique episode

Welcome to our fourth episode of our CHANGE YOUR MIND, CHANGE YOUR BODY® Martial Arts Fitness by BUSHIDO KARATE .  This episode provides instruction on proper technique from head to toe; front and back punch combinations, front kick, and a review of defensive stance.

In a front kick, using a very specific part of the foot will produce the most power  and muscle definition.  Our excerpt in our Martial Arts Fitness Series 1, Episode 2 post explains why having stronger legs actually helps in weight loss.

Defensive stance protects vulnerable body parts

In last week’s Martial Arts Fitness Series 1, Episode 3 post we explained what parts of the body you’re meant to protect while in defensive stance. That’s important to remember.  After a set of techniques you’ll usually want to go back to a defensive stance. You won’t have to defend yourself in Martial Arts Fitness but it’s in that type of training where you begin to change your body.

Stretching for flexibility and ROM

I’ll say it again and again and again and again…if you want to reach farther or higher with your kicks you need to stretch after training! Along with the cardiovascular and resistance components , stretching has to be a part of the plan. In addition to added flexibility, stretching will improve your ROM, or range of motion, which can improve functionality.

During a workout, muscles contract and small tears occur in muscle fibers. During the resting phase between workouts, muscles rebuild themselves stronger. Without stretching, muscles could shorten over time. – Livewell/Jillian Michaels

Click here for Martial Arts Fitness Series 1, Episode 4


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