Martial Arts Athlete

Week 1 -Learn and GrowObesity, childhood and otherwise, is an imbalance between energy intake and expenditure, calories in and calories out. While several factors affect this equation, the ones we have the most control over are what we eat and how much we exercise. During this month we will learn what we can eat to stay healthy. Remember that the goal for overweight children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider.One part of balancing calories is to eat foods that provide adequate nutrition and an appropriate number of calories.You can help children learn to be aware of what they eat by helping them develop healthy eating habits, look for ways to make their favorite dishes healthier, and reduce calorie-rich temptations.

Week 2 -Fuel the Body - DifferentlyThey say the definition of insanity is “doing the same thing over and over again and expecting different results’’We can apply this saying to the way we eat. Humans are creatures of habit, and many of us have bad (lazy) habits when it comes to eating. This week try something different, use these good examples of easy-to-prepare, low-fat, low-sugar treats that are 100 calories or less: A medium-size apple, a medium-size banana, 1 cup blueberries, 1 cup grapes, 1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus. Although everything can be enjoyed in moderation, reducing the calorie-rich temptations of high-fat and high-sugar, or salty snacks to just ONCE per week will also help your children (&you) develop healthy eating habits. Drizzle on the healthy oils. Healthy fats like olive oil, a staple of the Mediterranean diet, make vegetables tastier so you're likely to eat more of them. People who eat the most olive oil also consumed more vegetables than those who consume the least olive oil. Eating a diet rich in produce is key to maintaining a healthy weight.

Week 3 – Exercise Yourself SmarterWe have an invention that can help cure obesity. It's playful, fun and easy to learn, and the only side effects are goodones. It's called exercise. A study by the California Department of Education of more than 350,000 fifth-grade students found a direct correlation between physical fitness and SAT scores, with the most fit in the 71st percentile and the least fit in the 36th percentile—almost half as much. With the rise in video games and the lack of exercise in schools, fitness is going down and fatness is going up. Did you know?—only 15 percent of schools in America have physical education! Ironically, studies have shown that physical education in schools improves academic performance as well as physical fitness. That’s why it’s so important to have at least an hour of physical activity each day and at least three times per week, especially since exercise improves academic performance.

Week 4- Strength and ConditionDid you know?-For every pound of muscle you build, you lose a pound of fat. The stronger you get, the more calories you burn and the leaner you become! Here is a cool tip for getting stronger and leaner, brought to us by The KICKNFIT training program. Instead of regular jumping Jacks try: “Power Jacks” here’s how: start a regular jumping jack and when your feet come together hit your stomach with your hands instead of placing them at your sides. Do four in a row then do four front kicks with one leg, do four more and repeat with the other leg. Repeat this sequence twice and that is one set. Your goal; do three sets in less than one minute. For advanced students repeat above but do a single leg squat before each front kick. THE PUSHUP CHALLENGE: Set a timer for 60 seconds and do as many as you can. Write that number down. Then every day challenge yourself to get a bigger number than the day before. Try it at least 4 times each week, for the entire month!

RED DRAGON’S S.T.A.R.S. Report

Martial Arts Athlete Week 1-Learn and grow

1. Learn about yourself- find out how much you weigh _________________________ 2. Learn about yourself- find out how tall you are ____________________________ 3. Learn about yourself- find out what is your waist size _______________________ 4. Try the pushup challenge: in 60 seconds do as many as you can- write the number __________

Week 2- Fuel the Body- Differently

1. List three healthy foods and List three unhealthy foods Healthy: _________________, _____________, ______________. Unhealthy: _________________, _______________________, _____________________.

2. Try something different eat fruit with every meal for one day. Yes, I did [ ] No, I did not [ ] 3. Try olive oil on a vegetable you like. Yes, I did [ ] No, I did not [ ] 4. Go one whole day with no candy or sweets. Yes, I did [ ] No, I did not [ ] 5.

Week 3 – Exercise Yourself Smarter

1. Try the pushup challenge: in 60 seconds do as many as you can- write the number __________ 2. Get outside and ride your bike/skateboard/ skates/ scooter. Yes, I did [ ] No, I did not [ ] 3. As soon as you finish your homework/or job/ get to the dojo and practice. Yes, I did [ ] not [ ] 4. Go one whole day with NO Video games. Yes, I did [ ] No, I did not [ ]

Week 4- Strength and Condition

1. Set your goal weight, write it down on paper ___________________ 2. Do a Power Jack set from the KICKNFIT program. Yes, I did [ ] No, I did not [ ] 3. Jump rope for 1 minute, rest 1 minute- repeat three times. Yes, I did [ ] No, I did not [ ] 4. Try and do more pushups than you did last week in 60 seconds- write the number here________

Bonus- place 50 points on each line as you complete these missions. Get all 250 points and earn a BONUS stripe for your belt- BUT BE HONEST!

Put olive oil on and eat a vegetable you DO NOT like _______________

Do 3 of the Power Jack set from the KICKNFIT program _______________

Go a whole week (7 days) with no candy, sweets or soda _____________

Jump rope for three minutes straight with no rest ___________________

Try and lose 1-2 pounds of weight in a week (have mom or dad help with scale)______________ Student Name (first & last) ___________________________________

By signing below I certify that my child has completed the Red Dragon life skills homework. They are ready for Stripe testing!

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RED DRAGON’S S.T.A.R.S. Report

Try the pushup challenge: in 60 seconds do as many as you can- write the number __________

Parent Name: