Mind & Spirit

Winning Attitude
A winning attitude can spell success for a person with mediocre talent. Lack of it can doom an extremely talented person to failure. Mental attitude is crucial because it is the obstacle that causes the most difficulty. Most people fail to succeed in their goals due to a faulty attitude. Often, we see somebody with tremendous talent and a lot of natural ability, but if they have a poor attitude, they'll never realize their fullest potential. Attitude is a "habit of thinking." A winning attitude is comprised of thoughts that lead one to victory. Through practice and repetition, you can develop proper habits of thinking just as you can develop proper habits of acting. You can control what you think; therefore, it is possible for you to make yourself have a proper frame of mind that makes a winning attitude. Good mental habits are caused and you must cause them for yourself. Your mental attitude will be the strongest factor in your eventual success or failure. Your mental habits will make the difference between victory and defeat. The foundation on which you build a proper mental attitude is the habit of positive thinking. You must believe in yourself and your ability -- never doubt yourself. You have to take an "I CAN" rather than "I CAN'T" approach to your Martial Arts and life in general. It isn't possible to have a winning attitude if you have the habit of negative thinking. You will have to work hard to develop and maintain the custom of positive thinking. Bad habits are easy to come by and sneak up on you almost unnoticed. It's easy to say, "1,MCAN'T" or "I DON'T HAVE THE TIME" or "I'M TOO TIRED," when you're presented with a challenge. Anyone can find excuses; only a champion can find the courage, desire and determination to work toward challenging goals. So practice

"Attitude is a little thing that  makes a BIG difference.
Tim's goal was to have the trophy for first place in his hand at the end of the day. He had worked a long time to get to his current level of competition, and he was determined to have the trophy to prove it. The only problem was, it seemed that everyone in the whole competition had the same goal in mind, and a few of them had already beaten him in the early rounds. He was still in a good position to make it into the finals, but his spirits were starting to slump and lie was getting very tired. Just then, his instructor appeared from the crowd of onlookers and said, "Tim, you're looking good! Just keep up your focus and you should be in good position for the finals." Then his instructor noticed Tim's forlorn look. what's up?" he asked." I don't know," said Tim, "Maybe I shouldn't expect to win today. There are a lot of great competitors here. I thought for sure I would win all the early rounds and I didn't. It's tougher than I thought." "You know, Tim," replied his instructor, "If you concentrate on accepting less than the best, that's what you'll get. Instead, if you concentrate on winning, and try your very best, and then don't succeed, at least you will know that you did everything you could to win." 'Tim thought about that for a minute. Then he looked over to the award table where the first place trophy stood. Me wanted to feel the cool metal of the trophy in his hand. The coach had a point. Tim could concentrate on his goal or settle for something less. Out loud, he said, 'I'm ready to win!"

Check Your Self-Tall;
How we verbalize our thoughts is imperative to our attitude. Loser's wi11 say that specific language isn't important, but the winners in the know that it's one of the most important aspects of day to day success. When someone gives you the customary "Hi, how are you doing"". what is your response? "Fine", "Okay", "Could be better",  "Getting By"?!!! - What a terrible way to spend your precious  Time! Now you may not realize it, but each little comment said over each day is like the snowflakes building the avalanche. Those "Okay's" imprint themselves on your mind and attitude. and eventually determine how you go through your days. Your vocabulary is important to your success. 'the next time someone asks you how you're doing, give them a "Great", or "Excellent". r really blow them away with a "Super, Fantastic! How we verbalize things to our children is super important too. You are most often the first person your child comes in contact with each day. Do you start them off with a healthy dose of vitamin "A" positive attitude, or do you send them off with a negative and a frown. You must teach your children how to face each day like a winner  expecting to win - expecting good to happen  Teach your children to ask themselves these two questions each What am I happy about today? What am I  excited about today? It's our responsibility to give our children not only a healthy body. but a  healthy and positive mind!

THOUGHTS ON ATTITUDE
These are some "one-liners" that I keep on a list to remind me to do a periodic attitude check:

1. If you see sickness, you will manifest sickness: if you see health, you will manifest health.
2.Affirm for others what you affirm for yourself.
3.I am the sum total of my thoughts.
4.I become what I think about.
5.Affinn the good and the bad will vanish.
6.I am whole, happy, harmonious and strong.
7.I am healthy, wealthy, and wise.
8.Use positive phrases and vocabulary.
9.People want to be around winners. not losers.
IO. My daily attitude is my most important daily choice.

"This story is my very favorite on ATTITUDE. It is by Earl Nightingale, and I hope you enjoy it." 1 ** ... THE SMELL OF HORSES" There is nothing in the world that is perfect, and it's our job to eliminate as many defects as we can. But pity the poor people who go through life seeing only the flyspecks on the window of the world. I have long made it a habit to make notes of things I find interesting. I make them on scraps of paper and stuff them into my pockets for future reference. And today I found one that brought back, as though it were yesterday, an amusing, but at the same time rather sad incident. I was staying at a resort hotel - The Grand Hotel on Mackinac Island in northern Michigan. One evening after dinner, I settled myself comfortably in a chair on the porch that runs the entire length of the old frame hotel supposedly, it's the longest porch in the world - just to relax and enjoy the delightful evening. There was a light breeze and a good moon. The lake was beautiful, and the lights of the passing ships could be seen. The evergreens stood out clearly in the moonlight, and it was altogether one of those really great times you remember. Before long, a young couple came strolling down the long porch. They were walking arm in arm, and I thought that they were all that was needed to make the picture complete. They walked slowly by me and then took seats not far away. They were silent for a moment, and I naturally thought that they were enjoying the remarkable beauty of the scene and the night as much as I was, when the young woman spoke. I know these were her exact words, because I wrote them down as soon as I could stop laughing. She said, "I hate the smell of horses." There are no automobiles on Mackinac Island. All the transportation is done with horses, and they naturally lend their own unique flavoring to the Island's atmosphere. I found it charming and a lot less irritating than the noise and b e s of cars, taxis and trucks. But what made me laugh, of course, was that in the midst of all the beauty, on one of the most beautiful evenings of the year, in so romantic and charming a setting, the only thing the young woman noticed that was worth mentioning was the faint odor of horses. They looked at me in surprise when I laughed, so I had to explain why - which neither of them found to be amusing at all. In fact, the young woman seemed somehow offended, and they soon moved away from the strange character who not only eavesdropped but also laughed at them. The sad thing about it all was that the attractive young woman belongs to that vast a n y whose members make it their business to spend their lives focusing on the wrong things. I'll bet if the young man gave her a string of pearls, she'd busy herself with a minute inspection of the clasp. On a beautiful day, such people can spot that tiny cloud on the horizon. They don't appreciate the good qualities hi people but complain about their defects. If their children bring home report cards with five A's and one B, it's the B that will get the comments and the attention. They do not look for what's right but what's wrong. In a world of miracles and beauty, they see only horse droppings. If you mention this to them, they will usually say you have your head in the sand and you have it all backwards. the poor people who go through life seeing only the flyspecks on the window of the world. There is nothing in the world that is perfect, and it's our job to eliminate as many defects as we can. But pity

LIFE'S GREATEST ABILITY
John could hear his mother as she yelled good-bye to his sister, Caroline, from the back door. He looked out his bedroom window and watched as Caroline walked the short distance down the sidewalk toward her babysitting job next door. John h e w that, this evening, Caroline would come home, waving dollar bills in her hand, excited about being one step closer to paying for her school trip. He remembered how he had teased Caroline when she said that she was going to Washington, D.C. with her class. John was convinced that she would never earn the large amount of money it was going to take to get there. That was six months ago. Now, it looked like Caroline just might make it. When his sister fist mentioned the trip, their parents said that they would like for her to go, but were unable to afford it. John knew that Caroline had been disappointed. It wasn't long before she announced that she was going to pay for the trip herself. That was when John had told her she was crazy to think she could do it. Caroline had said, "John, I really want to go on this trip. I understand that mom and dad can't afford to send me. The only person who will be responsible if1 don't go is myself. I know there is a way for me to pay for myself. I'm going to figure it out. and go on the trip." Caroline had spent the next week making flyers advertising her babysitting services and other odd jobs she was willing to do. Her mom had gone with her to distribute them to people they knew in the neighborhood. With  in  the next few days, the phone started ringing for Caroline and now, six months later, the trip was going to be a reality. John remembered what Caroline said about it being her responsibility if she didn't go on the trip. He realized it would have been easy for Caroline to be angry at their parents for not being able to send her on the trip. Instead, she had made it her responsibility to earn it. John was glad she was going. He looked at his watch and realized that they better get moving if he was going to be at the Martial Arts school in time for his lesson. His mom noticed him looking and said, "Don't worry, son, we'll get you there." As they drove toward the school, John watched his parents from the back seat. They were laughing and talking and seemed very happy. John knew that the past year had been hard for them. His dad had lost his job. He found another one, but for a lot less money. As a result, his mom had been working long hours. Still, they had been able to come up with the extra money that Caroline needed for her trip. And here John was, on his way to the Martial Arts lessons that they were also paying for. John wanted to talk to them about his Black Belt training, but he hew it would cost more. John thought about how Caroline had taken on her Washington trip as her responsibility. She hadn't depended on her parents to get her what she wanted. What could he do to earn  money for his lessons? His dad pulled the car into the parking lot of the Martial Arts school and John got out and waved good-bye. John walked into the school and stood for a moment looking around. This place was where he wanted to be. Black Belt was where he wanted to go. John thought of Caroline as he walked into the school office. He was going to talk to his instructor about Black Belt training. He would find a way!

 "Children's Learn what They Live".

It's wonderful isn't it? And it applies to adults as well as children. Sometimes We are quick to criticize others who cannot do something as well as we can even though it might have taken us years to learn it. All too often we get impatient and condemn others not as bright or skilled or competent or ... whatever. o their parents for guidance. That's an enormous responsibility. If we can remember to treat our children with patience and tolerance and praise, then ideally  they will grow to be tolerant and kind to others. "If a child lives with approval, he learns to like himself; If a child lives with acceptance and friendship. he learns to find love in the world." What I great lesson to pass on to our children

TEACH YOUR CHILDREN
Each second we live is a new and unique moment of the universe, a moment that will never be again.. . And what do we teach our children? We teach them that two and two equals four. We teach them that Paris is the capital of France. We teach them to say "Please and "Thank you". We teach them, "i before e, except after c." We teach them to eat all of their vegetables. But, when will be teach them what they are? We need to say to each of our children: Do you know who you are? You are a marvel! You  are unique! In all the years that have passed and in all the years to come there has never, nor will there ever be another child just like you! Your 'legs, your arms, your clever fingers, your bright 1 eyes, your colorful hair, the way you move, no one will be exactly like you!" You may become a famous writer, an artist, a composer, an architect, a scientist, an astronaut. You have the capacity for anything! Yes, you are truly a marvel of the world!

It's Difficult to turn on RESPONSIBILITY the television or radio and not hear something about "family values." Politicians use that term to sway voters to their side. New shows do documentaries about how the nation has lost its "family values." What very few people are saying, but what is a fundamental fact, is that the notion of family values requires individuals to take their personal values and responsibilities seriously. Once individual responsibility is learned and reinforced, responsible people will be able to take their roles within their families seriously, and everyone will benefit. If we have responsible actions, we are armed with one of life's greatest abilities, to know what needs to be done in order to be successful, and be willing to work toward OUT goals. Once we decide to commit to Martial A r t s training, or to any life goal, we have a responsibility to be the best we can be. For many, that means the path to Black Belt. We must learn the importance of accepting the responsibility to be serious in the pursuit of our goals. It is the Ability to respond in the right way to a variety of situations. The correct response would be what is right and fair in any given circumstance. Is the correct response What is responsibility? always easy? NO! That is what makes it so important to be sure of one's personal value system, and to be able to act according to it. A winner's responsibility is to remain true to the convictions and ideals that lead them down the path to success. Too often, successful people forget how they got to a successful point in their lives. Instead of acting responsibly, they act as if they do not have to play by the same rules as others, due to their success. A true winner remembers that what makes them a winner is how they handle themselves outside of their realm of expertise. The fulfillment of your dreams lies within you and you alone. When you understand and accept this, then nothing or no one can deny you greatness. The power to succeed or fail is yours. Some people have thousands of reasons why they cannot do what they need to do, when all they really need is one reason why they can

Sydney J. Harris once wrote: "It is not an act of intellect that makes people change themselves for the better - not a matter of insight - but an act of will." If we are going to improve ourselves then must first understand that we alone are totally responsible for changing our bad habits to good ones. We alone are responsible for our self-improvement. Yes, we can seek the wisdom of others, but only we can change that wisdom into results by accepting responsibility for our actions and making no excuses for our failures. Accepting responsibility for our failures and using them as life lessons to help us grow will ultimately lead us to success. When you break a bad habit or better yet develop a good one, you do so by an act of intellect combined with an act of will. You take responsibility for your actions. You make a conscious choice of will to change. You decide to act a certain way. But, what keeps you on track is a sense of responsibility to yourself. We are responsible to many people and many situations in our lives. We are responsible to family, friends, coworkers. We are responsible to our employers, patrons, and creditors. But what makes us responsible is an act of Will. A sense of self and a sense of pride. We decide to be responsible. We commit. We give our word. The dictionary gives several definitions of responsibility 1) to be ethically or legally accountable; 2) to act without guidance or superior authority; 3) to be the source or cause of something. Are you accountable for your actions? Are you your own superior authority? Do you understand and agree that you alone are accountable for your actions? When we accept responsibility for ourselves - for both good and bad - then we begin to control our destiny. We no longer make excuses. Then we profit from our actions

"DAILY DOZEN"
1. If you lose it, find it.
2. If you dirty it, clean it.
3. If you get it out, put it away.
4. If you drop it, pick it up.
5. If you open it, close it.
'6. If you turn it on, turn it off. get permission to use it.
7. If you borrow it, return it.
8. If you value it, take care of it.
9. If you move it, put it back
10. If you break it, replace it.
11. If it belongs to someone else,
12. If you did it, admit it.
learn from our mistakes. Only when we truly take responsibility for ourselves do we truly become the masters of our fate

10 STEPS TO SUCCESS
1. GIVE - Give and you shall receive.
2. EXCLUSION - Get rid of what you don't want to make room for what you do want
3. CREATION - Decide what you want. Define what you want. Write it down.
4. VISUALIZATION - Get a clear picture of what you want -infuse it with emotion and hold on to it.
5. COMMAND - Thou shall decree a thing out of thy mouth and it shall come to thee- Whatever you say to others will happen to you.
6. ACTION - Do it now!!
7. ENTHUSIASM - Give everything you have to everything you do. Play the game full out.
8. FAITH - Faith is the substance of things hoped for - the evidence
9. SELF-DISCIPLINE - Do what needs to be done when it needs to be done whether you like it or not. of things unseen.
10. PERSISTENCE - I will - until.

the basic mechanics of success like desires, plans, action, focus, and determination. We discussed the emotional fuel to success - enthusiasm, attitude, integrity, and self-control. We've even talked about those special qualities that all successful people seem to possess like leadership, loyalty, and friendship. But, what does it all mean? What is success, really? Who is really successful? How do we measure, quantify or define success? the simple truth is that success is different for each of us, and that is truly one of life's wonders-that each of us has the capacity in ourselves to be successful in the ways that are real and meaningful to us. As Bruce Lee stated, "My truth is not necessarily your truth. Each of us must seek our own path. Dan Inosanto says, "We are all given the notes but each of us must sing our own song.

SUCCESS
How do you measure success?
To laugh often and much;
To win the respect of intelligent people and the affection of children;
To earn the appreciation of honest critics and
To endure the betrayal of false friends;
To appreciate beauty;
To find the best in others;
To leave the world a bit better, whether by a healthy child, a garden patch, a redeemed social condition, or a job well done;
To know that even one other life has breathed easier because you have bed.
This is to have succeeded!
-R. W. Emerson

My Own Story, by Chuck Norris. I thought it was worthwhile to pass on to you. If we can teach our children these values, then we need not worry about them for they will do well in life and will make right decision when faced with
-I will develop myself to the maximum of my potential in all ways.
-I will forget the mistakes of the past and press on to greater achievements.
-I will always be in a positive frame of mind and convey this feeling to every person I meet
-I will continually work at developing love, happiness, and loyalty in my family and acknowledge that no other success can compensate for failure in the home.
-I will look for the good in all people and make them feel worthwhile.
-If1 have nothing good to say about a person, I will say nothing.
-I will give so much time to the improvement of myself that I will have no time to criticize others.
-I will always be as enthusiastic about the success of others as 1 am about my own.
-I will maintain an attitude of open mindedness toward another person’s viewpoint while still holding fast to what I h o w to be true and honest.
-I will maintain respect for those in authority and demonstrate this respect at all times.
-I will always remain loyal to my country and obey the laws of the land.-I will remain highly goal-oriented throughout my life because that positive
attitude helps myself, my family, and my country.

"Quality
is never an  accident; it always the result of High intention, sincere effort, intelligent direction and Skillful execution; it represents the wise choice of many alternatives.

The smallest things that you do each day are just as important as the big ones. Each one will forever be a Reflection on yourself and your commitment to personal excellence. It is important when we talk about excellence that we also talk about pride. When you have done your very best, step back for a moment and feel proud knowing you have done your best. It is also important to remember when we talk about excellence we are NEVER comparing ourselves to others but to OURSELVES. You can only get a true measurement of excellence when you measure yourself against yourself. "People forget how fast you did a job, but they remember forever how well you did it!" BUT WHAT IS "BLACK BELT EXCELLENCE?" It is striving to do and be the best that you can at whatever you are doing. It is striving to reach your true potential. Black Belt Excellence is different for each and every person. That is why it is important not to try to compare yourself to other people or Black Belts. They can be role models but do not use them to measure yourself against. Use their behavior as a motivator for you to challenge yourself. "The difference between ordinary and extraordinary is that little extra " "The difference between white Belt and Black Belt is a little extra effort and a commitment to excellence. '' Often, people spend all their time striving to do something perfectly and they always fall short and therefore they feel like a failure. When you continuously strive for perfection, after falling short enough times, you will quit trying. A more positive goal is to strive for excellence (doing the best that you can with what you have at that moment). Your performance at this time might not be the best that you have ever done but it may be the best effort that you could give at that moment given the present conditions and situation. Striving for excellence in your life allows you to have pride in everything that you do. You may have done better at another time in your life, but that was your best effort at that moment. As you set your goals in the future, be sure that they are achievable. Setting your goal at perfection means you will never get there. You will always fall short. Setting your goal on excellence (doing your very best, going a little further than ever before), that is achievable. You will feel much more successful in life and in class when you set excellence goals. The truth is there is always any number of ways to look at every situation and to solve every problem. Mistakes are one of the best and quickest ways to learn in class and in life. If you ever go through a class or day without making a mistake, you probably didn't learn very much. The greatest amount of learning comes from analyzing your mistakes. Examine why something didn't work and what you can do differently to be successful.

"Excellence means when you ask of yourself more than others do." Beyond the call of duty, doing the very best that you can each moment in life. Excellence is.. . Maintaining the highest standards, looking after the smallest detail and going the extra mile. Challenging yourself to do and become that which you are capable. Doing your very best, in everything, in every way! Doing the best you can, where you are, with what you have! Excellence is.. . When you choose to do your very best! Excellence doesn't happen by accident. It is the direct result of the choices that you make every day. Every job (act) is a self-portrait of the person who did it. Autograph everything you do with

Body

Food Facts Peanut butter & jelly again?

Here are some ideas to beat those lunchbox blues before they even get started.
To some kids, Starburst candy, Pringles and a Capri Sun drink would be the perfect lunch. To others, a cooler full of ice cream wit11 All the toppings is the ideal. Still others would insist that a Happy Meal is it. Let's face it, kids are kids. They may like carrots sometimes, and even finish all the roast, veggies and potatoes before it turns to ice. but when the lunch bell rings and lunchboxes and bags are opened. they would like to see what you'd rather not pack than vice-versa. There has to be some middle ground between the sugar water drinks,  fatty snacks and a well balanced lunchtime meal. Peanut Butter Again!?!

Whether it's peanut butter & jelly or jelly & peanut butter, it's easy to get into a rut. Peanut butter, which keeps well and keeps kids fed, isn't a lunch time mainstay. Some easy variations on this theme could be: Make it better & different: Consider buying a reduced-fat version available at most grocery stores. Use only half the amount you normally do and substitute the other with a half of a ripe banana.  Include the kids: Have your youngsters come up with combinations. You'll have to monitor them at first, but you might be surprised what they'll come up with. Sandwiches & Easy on the 'Weird Stuff' sometimes the simple sandwich, celery sticks and carrots make it through the lunchbox scrutiny. However, if your kids are complaining and they receive giggles because their lunches are too 'weird", try these approaches ... Launch your own Quenchable: Buy crackers such as low salt, whole wheat Tricots and build little sandwiches. Because of their small size, you can create a variety of filling combinations that will delight your kids without filling them up too much. Slices of cheese, meat, egg salad or even good old peanut butter work well. Exotic sandwiches: Try using pita bread halves, tortillas or bagels instead of the traditional two slices of white bread. experiment with different types of cheese and meat combinations, like turkey and cranberry or feta cheese on roast beef, Italian-style turkey sausage with provolone. (Be sure you have a taste testing at home before any of these are used in a lunch) work together to insure that the lunch is not only healthy, but will certainly be eaten! the main thing to remember is what  you and your child needs to Eat Healthy & Stay Happy!

STRETCHING FOR FLEXIBILITY
Muscular performance - strength and endurance - is only half of total muscular fitness. The other half is flexibility. Flexibility is the ability of a body segment lo move freely over a wide range of motion without stiffness  or resistance. Flexible muscles are less prone to soreness and injuries and can help improve overall muscular  performance since they are longer less  likely to "tear" or strain than tight, inflexible ones.
STATIC STRETCHING
perhaps the best means of keeping your muscles and joints flexible. Stretching for 5 to 10 minutes before vigorous activity  help reduce your risk of injury. And stretching for an equal amount of time after vigorous activity can prevent muscle soreness. A consistent stretching help improve your overall level of flexibility. slowly and gently. When you reach your  maximum  pain-free stretch. don't bounce. lust hold the stretch until your muscle relaxes, usually 10 - 20 seconds.  These types of stretches are called "static" stretches. Static stretches safely elongate your muscles as well as the tendons that attach them to the bone, there by   improving joint mobility.
Joint MOBILITY
Joint mobility is improved by flexible muscles, but there are also specific exercises that can work your joints through their range  of motion  without  necessarily stretching surrounding muscles. These exercises or movements generally use back -and-forth or circular motion to improve  joint  mobility. they should always be  with a controlled  motion to avoid pushing it past its limits jerking cause injury to the joint. Gentle static stretching exercises are The best way to stretch a muscle
 

"CHARLEY HORSES "
A "Charley Horse'' or cramp is experienced by almost everyone at some time or another. A cramp is a muscle spasm in which the tissue contracts suddenly, tightly and spontaneously, producing intense pain. For most people they are only a minor inconvenience and go away after a brief time.
Cases & Cures Muscle cramps can be caused by many things including: * Low Levels of potassium, magnesium, or calcium* Dehydration * Fatigue * Lack of oxygen to a muscle * Poor circulation * Overuse of a cramping muscle. When a cramp occurs, it's best to extend the affected limb while gently massaging the area of pain. Immersing it in warm water or applying a heating pad may also provide relief
Preventing Charley Horses In order to avoid muscle spasms,  * Eat a balanced diet rich in vitamins and minerals or take a supplement. * Drink plenty of fluids to prevent dehydration. * Keep limber with a regular program of stretching exercises. * Always stretch immediately before and especially after a workout. * Don't over fatigue muscles by exercising them to the point of complete exhaustion Charley horses are avoidable and treatable, so you don't have to give up your workout routine just because of the occasional muscle spasm. It's your body's way of telling you to 'Wait a minute - warm up first!' or 'Don't over do it!' Listen to your body and you'll enjoy your fitness program without interruption. 

SALAD POWER!
As summer rolls on, the consistently good menu choice is salad. There are salads named after a famous Roman (Caesar), a Los Angeles restaurateur (Cobb), and the East meets West blend (Chinese Chicken). Whether you are eating out with your family, or preparing a simple meal for yourself, any way you toss it, Summer is the season for trendy or traditional renditions of mixed greens. Top Choices. A salad is a wonderful creation: You can have one with sprouts, nuts, veggies, egg, or tuna salad, potato or macaroni or with no greens at all ... your choices are limited only by your imagination! Salads are very popular, when the weather becomes warmer, as a lightweight alternative to heavier meals in the middle of the day. No matter where you order them, from a fast-food chain to a white table-clothed restaurant, as an appetizer or the mahi meal, salads remain a cooling choice on a hot summer day. Current guidelines indicate that everyone should eat a minimum of three servings of vegetables a day. Even with these small amounts, most people don't meet that requirement. Also, a salad is only as nutritious as what goes into it. As a rule, darker, deeper colored vegetables are higher in vitamins and minerals. For example, choose Romaine or Green Leaf lettuce over Iceberg, which has very little nutritional value.

IO WAYS TO BEAT THE HEAT
In the high heat of the summer, especially when you are exercising, your body temperature starts to climb. Your body has its own way of dealing with this problem. It sweats! Depending on how high your temperature is threatening to go, you may sweat a little, or be soaked in it When the sweat evaporates, it takes some of your body's heat into the air along with it, and your body cools down When your body temperature begins to rise again, the sweating returns. This sweat-evaporate-sweat cycle can happen many times a day. But watch out! If you push yourself too hard on really hot days, you can become very sick. You may have: -cool. clammy, pale skin-a dry mouth -a weak, tired feeling -a headache -dizzy spells -muscle cramps -nausea, and sometimes vomiting. AI1 of these signs may mean that you are suffering from a problem known as heat exhaustion. Heat exhaustion happens when your body loses an unusual amount of water and salt, mostly through sweating. (Ever noticed how sweat tastes salty?) If you notice the signs of heat exhaustion, get out of the heat, sip some cool liquids, and let an adult know You should probably be seen by a doctor. Luckily, it takes time for heat exhaustion to develop. and it can be prevented. Learn to: 1. Get out of the sun light right away if you show any signs of heat exhaustion. 2. Avoid exercising at the hottest times of the day, usually between 11 AM and 4 PM in summer. 3. Shorten your exercise periods in temperatures higher than 82 degrees Fahrenheit. 4. Drink water. or sports drinks if you are sweating a lot 5. Drink lots of liquids, even before you are actually thirsty Don't gulp, sip! 6. Avoid staying in closed, hot places. 7. Avoid caffeine; it speeds up fluid loss 8. Take time to cool off if you are feeling very hot. then resume your activity. 9. Wear loose-fitting clothing in natural fabrics, like cotton. so sweat can evaporate Wear a shady hat with vents. Remember, the sun is a powerful thing. Use sunscreen. drink lots of fluids, and watch out for your fiends and family! Stay cool!

If you are truly serious about being successful the Martial Arts and in life, you must always act with honor. Being honorable or having honor means many things, but boils down to three basic points: Obligation, Justice and integrity  It is important for each of you to know your personal code of honor. Your cod of honor is your knowledge of the difference between right and wrong, and choosing to do what is right no matter what. If you know what is honorable and strive to follow the honorable path, you will be a winner! Because you have chosen to study the Martial Arts, you already have an advantage as a winner. You have a valuable tool to help you to find success in your life. How you use your Martial Arts training to become a better person is what’s important. Are you approaching your Martial Arts training as a student with honor? Honor is looking for the right thing to do in every situation The “right  thing” is what will bring goodness and resolution to the situation. We know that by fulfilling our obligations and basing our. decisions 0n what is just, we will be able to show ourselves and others that we act with honor. We know that decisions are sometimes difficult and that in order to have honor, you must be able to face these decisions regardless of fear. THIS IS HAVING HONOR. Sometimes doing the right thing and having honor results in the situation not turning out the way we want. We must act honorably with integrity no matter what.

 FOOD FACTS HALF THE EQUATION. .
HEALTHY JUNK FOOD
Although this might sound like an oxymoron, junk food can be part of a well-balanced diet. Junk food has been defined as any food that's packed with empty calories, an abundance of fat, sugar and sodium with little or no nutritional value. Additionally, a steady diet of junk food will lead to nutritional deficiencies, high cholesterol levels and heart problems. That's the bad news. However, many nutritionists are saying that an occasional junk food snack can be part of a healthy eating pattern. The trick is to choose wisely (moderation). Nutritional labeling offers the consumer a closer look at what's in their favorite junk food. Here are some of the things to watch out for: * FAT - This is the main ingredient in most junk food. A bag of potato chips - 10 to 11 grams of fat per ounce. Typically, nearly half of fast food items' calories are derived from fat. * SALT - The majority of junk food contains an abundance of sodium, which can aggravate high blood pressure, trigger strokes and cause hart failure. 2,400 mg (about one teaspoon of salt) of sodium is added during the cooking process. French fries for example are relatively low in sodium, until you pick up the salt shaker. *TOO MUCH PROTEIN, TOO LITTLE FIBER - As a country, we consume far more protein than our bodies need, and too little fiber. Some junk food provides almost half the daily protein we need, but with the extra fat and calories we don't need. Additionally, junk food has almost no fiber. A diet low in fiber can increase the odds of heart disease and cancer. We consume about 10 grams of fiber daily  we should be eating two to three times that amount. *DIET STRATEGIES - Choose smaller portions and Healthier ingredients. Limit the number of times you indulge In junk food or the amount. A fist fill of cookies once a week or one a day. Compensate for snacking. Exercise will work off those extra calories your snacking adds, and at the same time, will help you keep fit. Use the 80/20 split when you plan your diet. 80% healthy, well-balanced food, 20% empty calories is a good start to maintain control. However, he healthiest junk food is no substitute for truly nutrition. By sticking to an overall low-fat eating plan, while satisfying the occasional sweet tooth cravings, you won't feel  deprived and you'll be healthier for it!
OVERWEIGHT OR OVER-FAT?
You may not be overweight, but you could be over-fat and vice versa. Where health is concerned, "fat", not "weight", is the key issue. Excess fat is a factor in high blood pressure, heart disease, diabetes and cancer. Excess fat stresses the cardiovascular system and reduces the body's ability to work efficiently. So when assessing your ideal weight, it's the percentage of your body that is composed of fat, and not your weight in itself, that makes the difference.
Ideal Fat Percentages
When we talk about body fat we mean the percentage of your body weight that is made up of fat. This percentage varies for men and for women. For men, the ideal percentage of body fat is 12 percent to 17 percent. For women, the ideal percentage of body fat is 15 percent to 23 percent. All of us require some stored body fat for fueling energy. If the body has too little fat, it will begin to break down muscle tissue for energy requirements. The minimum essential fat requirement for women is 12 percent, and for men 5 percent. Measuring Body Fat under-water weight mg is the most accurate measurement of body fat and is available at some fitness centers, hospitals and clinics. Since fat is more buoyant than lean muscle, an over-fat person will actually weigh less underwater than a trimmer person. Another instrument for measuring body fat is skin-fold calipers, which measure the fat below the dun's surface. Although they are less accurate, for many people skin-fold tests may be more convenient than underwater weigh mg, since they are usually less expensive and may be more ready available in some areas than underwater weigh mg. If you are interested in obtaining a skin-fold assessment, try contacting your local hospital, a certified nutritionist or dietitian, your local health club or your family physician. Many college or university physical education departments perform skin-fold tests as a community service. You can also contact your community Health Department for information and referrals.
The Essential Facts
For optimum health and fitness, it pays to maintain your body 'at within the accepted norms. Exercise and diet go hand-inland in helping to reduce excess body fat. Aerobic exercise the kind that uses large muscles for an extended period of time - uses oxygen to "bum" fat for energy. Also, a &et low n fat and sugar can improve your body's ability to run efficiently.

FOOT INJURIES
Injuries to your body during exercise or in your normal day-to-day routine should not be ignored. We will be addressing some of the more common injuries, their treatment and prevention over the next few months. Foot injuries are common in running and other athletic events that involve impact to the feet. Many of these injuries may be caused by a combination of over-training, improper shoes or foot supports. Other causes could be foot imbalances, such as pro-nated feet (the tendency of the feet to roll inward excessively) or rigid high arches.
Common Running Injuries & Treatments
'Runners are particularly prone to the following injuries of the foot or ankle: Achilles tendonitis, plantar fasciitis or strains of the tendons of the midfoot and forefoot. These injuries are usually treated with ice packs, anti-inflammatory medications and rest. In some mild cases, decreased training or proper taping of the foot solves the problem.

Other Foot Problems
Bursitis, blisters and calluses usually occur over bony areas of the foot that press against the shoe. Relief can be often found by changing to shoes that don’t press or rub the affected area. Blisters can be avoided by wearing two pairs of socks, applying moleskin (a type of cotton twill fabric) to blister-prone areas, or by using Vaseline, powders, or other coatings designed to prevent blisters. Opened blisters should be protected from infection by applying an antiseptic or antibiotic ointment and then taping a sterile dressing over the affected area.
Stress Fractures Stress fractures are also common injuries in athletes, especially those who are overtraining. Stress fractures normally do not require a cast and usually respond to rest and reduced training. Athletes recovering from stress fractures or other foot injuries can keep in shape with low-impact exercises such as swimming, cycling and/or walking. Remember to have all suspect stress fractures checked by your doctor or healthcare provider.
Getting to the Bottom of Foot Injuries Ideally, the best cure for foot injuries is prevention. Wear properly fitted shoes. Exercise on soft surfaces and avoid rapid increases in training. See your doctor or healthcare provider for any persistent foot pain. With proper prevention and immediate attention, foot injuries should not keep you sidelined for long.

The young males watched as the great ones executed seemingly perfect flight patterns overhead. They could see the graceful arching and turnings that were done so well that they looked almost easy. The majority of the young males were anxious and nervous to think that they would ever be that good at it. One among them spoke up and said, "You guys are a bunch of scaredy cats. It can't be that hard! We all have the same equipment. We all will be under the same conditions. We'll be up there in no time looking just like them. A second one spoke in response, "I don't think we'll get to be that good just because we are all built the same. If that was the case, why do they come out every day to practice and work?'' "I'm sure they're just showing off," replied the first one. "I think we better be quiet," said a third, "Here comes the Master. 'I The group watched as the Master executed an awesome landing and approached them. He looked so impressive that the group just stared in silence. "Well, little ones,'' he said, "Are you ready to begin training?" After a moment of the group looking back and forth from the Master to the outspoken one of them, he finally stepped forward to answer the Master. "Master, with all due respect, I don't feel that all of this formal training will be necessary. We all were born with what it takes to be good at flying." The Master listened intently to the student then turned to the whole group as he spoke. "Every act we perform can be done by all, but the quality of the act is what counts. Yes, we all were born to fly. But it is through practice and dedication to excellence that few will soar." With that, the group of young eagles gathered closer to learn from the wise Master.  Questions for Students: 1. Like the young eagles, are you choosing to strive for excellence, or are you expecting to be able to succeed without effort? 2. Will you 'fly' in your Martial Arts training, or 'soar' toward your Black Belt? 3. Was the outspoken young eagle willing to work to his potential or just get by? Are you?

EVERYDAY EXCELLENCE
The following two excerpts are examples of how two people's lives were influenced by excellence. She was old in years but young in spirit. Although she got around in a wheelchair, she was a dynamo. She was responsible for running a highly successful real estate business, served on the town council and regularly helped in charitable causes. One day, a new friend asked what had put her in the wheelchair. "Infantile Paralysis, 'I she replied. "In the beginning, when I was very young, I was almost completely paralyzed." It's obviously still a serious disability," said the friend. "How do you cope, how do you do all the things you do?" "Ah!" she said with a smile, "the paralysis never touched my heart or my mind." ~ ~ ~ . ~ ~ If you happen to wander into one of those huge discount toy stores these days, you'll find a bewildering array of playthings. You can literally spend a great deal of time and money in such places, and often, whatever you buy is usually discarded after a short period of use. People who wish to give their children - or anyone for that matter - something special should consider this story by a successful attorney. "As a small child, the greatest gift I ever received was a Christmas gift from my father. It was a small box, with a note inside saying, 'Son, this year I will give you 365 hours, an hour a day every day after dinner. It's yours. We'll talk about anything you want to talk about, go anywhere you want to go, play anything you want to play. It will be your hour." "My father not only kept his promise that year," the attorney said, "but every year afterward, here renewed it. I am the result of his time.