“500-Rep Challenge”

After warming up, complete each round twice for time:

Round 1
-25 Burpees
-25 Knee-Switch Knee Combos (in air or on bag)
-50 Alternating Lunges
-25 Leg Levers

Round 2
-25 Jab-Cross Combos (in air or on bag)
-25 Push-Ups
-25 Front Kicks (both legs/over a chair)
-25 Kayaks

When you finish, go to our Facebook page and post your time on the wall!

“Somewhere along the line you changed. You stopped being you. You let people stick a finger in your face and tell you you’re no good and things got hard, you started looking for things to blame. Like a big shadow.

Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place. And I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me or nobody is going to hit as hard as life.

But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forwards, how much you can take and keep moving forward. That’s how winning is done!

Now if you know what you’re worth, you gotta be out there willing to take the hits and not point fingers ‘cos of him or her or anybody if you aint’ where you wanna be. Cowards do that. That ain’t you. You’re better than that!“

If you didn’t know, that speech is from Rocky. You probably hear the passion in Sylvester Stallone’s voice as he delivers these words…. what you may not know is how deeply personal they really are to him. If you haven’t already heard the “real” story of Rocky, watch the video below…

H.L. Hunt, at one point one of the richest men in the world once explained his “Secret of Success”:

“I have started and built hundreds of companies. In 50 years of experience, I have found that there are only two things neccessary for success.

First, decide EXACTLY what you want. Most people never do this. Second, determine the price that you are going to have to pay to get what you want, and then resolve to PAY THAT PRICE.”

Never let anybody tell you what you CAN or CAN’T do. Always remember that YOU are ultimately responsible for your life… “If it’s to BE, it’s up to ME!”

Simply meaning, the clearer you are on our goals and objectives, the better your chances of success and achievement.

In your Martial Arts and any other endeavors you wish to excel at, it’s easy to figure out how to achieve something, once you’ve decided what it is that you truly want. That’s called CLARITY. Most people tend to have very foggy goals or wander through life daydreaming and often lack real direction.

This is why we encourage you to develop S.M.A.R.T. goals in all areas. Martial Arts training, and life, is so much more fun and exciting when we have exciting and specific goals that we are aiming for. Climbing the ranks in your journey to becoming a great Black Belt Champion is an extremely motivating process. Practicing your skills, training hard and getting yourself into your best shape ever, has a very positive impact on all areas of your life.

Once you have clarity with your goals and you have very specific targets to aim for, you must keep your goals in the forefront of your mind. It helps to write and re-write your goals on a regular basis. We must eat, live and breathe our goals until we are doing everything possible to move in direction of our dreams.

Imagine everytime you enter the dojo, you’re highly motivated and focused to train… ready to take action toward improving your mind, body and spirit.

CLARITY IS POWER!

Think about your goals as a Black belt Champion, develop and create a clear vision of your short term goals, set some targets for the next 30-60-90 days… then use them as stepping stones to your longer term goals and objectives.

Two weeks ago we held our first Adult Personal Safety Seminar for 2010.  Last night we held our Stick Self Defense Seminar at the Buffalo school and had a LOT of fun doing it!  2010 is going to be a year where we really stress the importance of Personal Safety training for you and your loved ones.  Hopefully, you or your loved ones are never the victim of a violent attack, but if that ever does happen we want you to be PREPARED!  Please keep an eye on our school schedule for upcoming safety events, like our Child Personal Safety Seminar on Saturday March 20th at 10am.

And don’t forget…. all of these seminars and workshops are FREE COMMUNITY SERVICE EVENTS!  So there is no charge to attend and they are open to the public!!

For more information on these safety events, email us at lancaster@masterkhechen.com or call us at 716-656-0965…

As a highly motivated, goal-oriented achiever, you’ve decided to succeed at a higher level than ever before. As you work toward your goals, it’s important to track your progress and results.

The better you measure – the better you manage!

When you measure your results and track your progress, you can also make needed adjustments in your actions to maximize your progress and overall success.

Here are some great questions to ask that may lead you in the right direction:

-Where are you seeing the best results so far?
-What MORE can you do to improve your results?
-What could YOU DO BETTER to accelerate progress?
-How will YOU BENEFIT from achieving your goals?

Most people go at their goals with a very a hit-or-miss approach. Often with poor follow through, or they simply procrastinate taking action.

Procrastination is known as the thief of time.

It robs you of valuable opportunity for positive growth and improvement. If you take the time now to do a progress update on yourself, by tracking your results for the year so far, you may decide to make a few adjustments in your Massive Action Plan.

“If you are not making the progress you’d like to make, and are capable of making, it’s simply because your goals are not clearly defined!” -Paul Meyer

GREAT JOB to everyone who attended last night’s Adult Personal Safety Seminar!  Everyone did an AWESOME job and we really got to cover a lot of good material.  I look forward to seeing everyone back in a few weeks for our next safety event!  In the meantime, here are some additional tips that can help to keep you and your loved ones safe in and around your vehicle.

Vehicle Safety Strategies and Tips:

Taking the relative safety of your vehicle for granted can give criminals the opportunity to attack. Practice these vehicle safety strategies to help keep you and your loved ones SAFE!

• If possible, park your car in an attended lot or in a well-lit, busy area.

• Walk to and from your vehicle calm and purposefully. Keep your keys in hand so you can quickly enter your vehicle. If you are attacked, your keys can be used as a weapon.

• Carefully scan the surrounding area before getting into or out of your vehicle.

• Keep your card doors locked at all times. Lock them as soon as you enter your car.

• Avoid being loaded down with too many bags. Use shopping carts of store employees to help you carry large packages. Maintain as much use of your hands and feet as possible.

• Prepare an emergency kit and keep it in your vehicle. Read the rest of this entry »

2010 is off to a great start and we have our sights on set on making this our best year ever. A while back you were asked to draft a Wish List, that was an exercise of VISUALIZATION. It’s when you create a mental picture, or a vision of your dreams and desires.

See It - Means you first create it in your mind. Close your eyes and see yourself as a well conditioned and highly skilled Black Belt Champion, in the best shape of your life.  By doing this, you are visualizing your success and achievement in advance. It’s a powerful exercise that is practiced by great achievers in sports, business and the Martial Arts as well.

Believe It – Means you truly believe that you are worthy of success.  You must have total belief in yourself and your ability to attain your most important goals.  You must believe in your Instructors and anyone else you would consider a mentor.  Belief is such a powerful tool for improving anything in your life.  It will boost your confidence to take the necessary actions for high levels of success and achievement.

Achieve It – Means you will stick to it until you do it. See things through until completion.  Becoming a well respected Black Belt Champion is all about being an “A+” rated version of your best self.  Set your sights on your goals and you will make this your best year ever.  By practicing these valuable exercises and life skills, you will sharpen and condition your mind – body and spirit!

“If your mind can conceive it and you truly believe it…you will achieve it!”