Ocala Karate and Fitness

Archive for November, 2009

  Hello everyone,

   I just wanted to go over some of our many different Programs that are available to everyone here at Ocala Karate & Fitness, along with just a few of the many benefits that are associated with each one.

   First off, with the Hollidays just around the corner everyone is going to have to start paying attention to what we are eating.  Unless your already actively exercising on a routine basis, this is something EVERYONE needs to pay close scrutiny too. 

Holliday Food

We’re soon to be getting bombarded by every diet plan on the market.  With the New Year around the corner, your going to begin hearing, and seeing on TV, radio, internet, or bookshop every diet plan on the planet.

   Now I know that your going to hear about all the success rates that these plans have, but what you have to ask yourself is this.  Do you really want to go on some extreme diet, even though they will all tell you that they are not, and half starve yourself not of only food, but of all the daily nutrients that your body really needs?

Do you really want to have to watch everything to the point that you can’t eat ANY Carbs, or ANY Protein, or ANY fat ! !  I don’t know about you but that sounds like a ton of work, and not very much fun either.

 The truth is this.  Exercising 3x per week for a min of 20 mins per session will provide better results than any of these diets.  Now this does require you to eat sensibly though.  But I when I say sensible, I mean to use common sense.  Try to cut down on your calorie intake.  Try to stay away from fried and fatty foods. 

   Or better yet, if you try to use a diet and combine it with exercise you will see results even quicker.  But the key here is you have to exercise.  Exercise not only burns more calorie’s, but it it makes you stronger.  It makes your heart healthier and will allow you to live longer.  It will help your joints, and range of motion.

You will notice big changes in almost every attribute with your body.  As you get stronger, you will feel better about yourself.  And this is no trick.  This is no fancy diet plan that “Researchers have developed”  This is something that we have always know.  The human body was designed to work.  When it does not, it literally begins to  fall apart.

Staying Healthy

  So we have to make up our minds now.  Do we want to spend our final days confined to a body that seems to be broken and only continues to get worse every year, or do we want to do something about it while we can?   And we’re only talking about 20 mins per day.  The amount of time it takes you to drive across town in traffic.

   Our future as a country and culture depends on us to make this change.  Through technology we have been granted things that our grandparents thought would never be available.  But the flip side to that is how much easier it has made our life style.  Too easy. 

  Our lifestyle has become so easy that it is now having negative effects on us.  So make the choice now ! !  Quit looking at those people that you call or stigmatize as health nuts as being crazy.  They have made the choice to live healthier and longer than all the others. 

Staying Fit

We all know now what smoking does to us.  It Kills ! ! Because of this people have dropped the habit, and it seems less and less people are smoking.  Well guess what.  Eating a horrible diet with no EXERCISE is killing us too ! !  It’s no different.  And do you know what the really crazy thing is?  It is way, way more difficult to stop smoking than it is to get into an exercise routine. 

  If people can quit smoking everyday, then EVERYONE can start exercising.  So make the choice now and live to see your grandchildren. Wait, don’t just plan on seeing your grandchildren.  Plan on enjoying them ! !

                                           More to come on this subject soon.

                                                                          Yours in health

                                                                           Robby & Jaime Bray

   Hello Everyone,

   Just wanted to give you guys / gals a little more information on Prograde Nutritions Pre/Post Workout shake.  First off I’d like to say that in the past I used several other drinks available through various places, but I have NEVER gotten even close to the results from previous drinks as to what I am getting from Prograde’s Workout.

Available at Ocala Karate & Fitness

   These delicious work out shakes provide a foundation for rapid muscle recovery and muscle growth.  The special formulation of High quality protein, rapidly digested carbohydrates, free form amino acids, vitamins, and essential minerals, are the key to promoting maximum post workout recovery. This Post workout shake is one of the HIGHEST quality drinks on the market.

    Prograde Workout Contains:

• a formulated 2:1 ratio of quick digesting carbohydrates to proteins.
• It is only 200 calories per serving when taken with water.
• The protein is made up of Whey Protein Isolate, which has a concentration of higher than 95% Protein.
• The Carbohydrate is a combination of Dextrose and Maltodextrine, which facilitates quick absorption and utilization by the muscles.
• Contains essential B vitamins that provides the energy to your cells to begin the recovery process.
• Has essentially 0 grams of fat to assure that you are not consuming any unwanted calories.

  Researchers have proven that the recovery of muscle nutrient stores can be enhanced by digesting a specific combination ratio of carbohydrates and protein.  Significant carbohydrate storage (glycogen) greatly reduces the recovery time from exercise.

    Furthermore, the consumption of Protein directly after workouts is also essential to repairing the muscle tissue that gets damaged during exercise or physical exertion.  It also provides the essential amino acids required to repair the muscle tissue for the next work out.

     These two key ingredients are VITAL to preparing your body for the next work out.  Athletes should consume a recovery drink as soon as possible after every workout or competition, and should wait no longer than 1 hour to do so.  This golden hour is the most critical time for the replenishment of muscle glycogen and amino acid absorption.

     What is Prograde Workout Formulated to do?

  Prograde Workout is formulated to maximize recovery for BOTH STRENGTH and ENDURANCE athletes for the anabolic phase of rebuilding phase that takes place immediately following exercise.  The longer you stay in an anabolic state, the greater the result in increasing muscle mass and strength for athletes, and the greater energy storage levels for endurance athletes. 

Recent research has shown that after engaging in near maximal exercise for short periods of time, the transient glycogen “super compensation” in ALL muscle fibers can be found.  So your performance WILL suffer the next training session and might even result in loss of muscle due to lack of glycogen and protein stores.

   For more information on this AWESOME Pre and Post Workout drink, visit us at www.http://ocalakaratefitness.getprograde.com/.  Or visit our school website at www.ocalakaratefitness.com.

                                                Thanks again and we look forward to seeing you on the training floor.

                                                                              Yours truly

                                                                                Robby and Jaime Bray

Hello everyone,

I just wanted to start out by saying how relieved I am that my shipment of Prograde Workout finally came in.  I really screwed up last week and forgot to reorder my Bottle of Prograde Workout and ran out over the week end.

First off, let me tell you that I have never really been a big nutritional supplement kind of guy.  However, teaching 8 Karate per week, and 5 Cardio Kickboxing/Fitness classes per at Ocala Karate & Fitness, I can was really starting to get worn down.

I had a buddy of mine, Mike Massie, recommend to me that I should get set up with Prograde and give their products a try.  Well let me tell everyone something.  Believe me or not, but literally the next day I noticed a difference.

I started out taking the VGF 25, a multi vitamin that provides you the nutrients from 25 WHOLE vegetables, Fruits, and Greens.  But also provides you with a whole slew of other benefits including: safe guarding your Heart and circulatory system, Maximizes fat burning potential through optimal nutritional foundation, safe guards the prostate and urinary system,and boosts your digestive system function.

VGF 25+ For men

But the biggest change I noticed was when I started taking the Prograde Workout recovery shake.  This is a research based recovery drink that mixes the exact ratio of carbs to proteins to maximize workout performance and recovery.

What does this mean?  It means no more guessing what to eat or drink before your workouts.  Especially if your on the fly like everyone else now a days.  It mixes up with water or, and I recommend skim milk, in less than 60 seconds.  It’s special formula is RAPIDLY absorbed so its in your system by the time your ready to hit the floor.

What else does it do?  This is the best part.  It not only promotes, but accelerates Lean Muscle Tissue Growth.  Now I know some people will say “but I don’t want to bulk up”.  Well this is not bulking you up.  What it’s doing is promoting Lean tissue replacement which in turn RAISES your Metabolism and will cause your body to BURN more calories at rest.

    So while you are increasing the amount of Lean Muscle Tissue in your body, you are also increasing your body’s metabolism.  This means that all day long, even at rest, your body will be burning more calories just doing your everyday routine.  We all know that by increasing your body’s caloric usage, and not increasing the amount of calories you take in, will result in weight loss and muscle toning.

   So log onto our website and check out what all we have to offer at www.ocalakaratefitness.com  Or go directly to Prograde and see for yourself how we can help you get back the body that you want.  Click here http://ocalakaratefitness.getprograde.com/

   Until next time

    Building a Better tomorrow . . . Today.

                 Robby Bray

Pro Grade Workout

   I just wanted to remind everyone of our upcoming events for the rest of the month.  First off, testing is scheduled for Friday, November 20th from 5:00-7:00.  All members that have met all their requirements, including class time, are eligible to test on Friday for their next rank. 

    Class time is a crucial element in training.  Karate is a very intricate and complicated system to learn, and putting in the hours on the dojo floor is a must !  In order to really get the most out of your Karate training, its essential that you put the class time in.  Its the only way that you will truly develop an understanding for the techniques. 

     Have you ever wondered how when watching a black belt move on the floor, they seem to generate so much power?  Or they just have that fluid movement that gives off the aura of total control over their body? 

   These are the foundations or Kihon that Okinawan Karate is built upon.  Proper foot placement leads to proper weight distribution, which in turn leads to proper balance and body control.  It’s a feeling that can only be appreciated by those that have achieved it.

     How is this learned?  Through hours of practice on the dojo floor. 

   Really want a challenge?  Schedule an appointment so we can get you on the floor, and show you all the benefits of learning how to properly control your body weight distribution.  Not only does it build balance and agility, but it gives you a new sense of confidence that can only be described as mastering yourself.  Click here to learn more. www.ocalakaratefitness.com

     Also the Dojo will be closed next week from the 26th through the 27th for Thanksgiving.  There will be no classes open on these two days.  Class schedule will resume on Monday.

  Well it was off to a new set of drills this morning.  We’ve just put in a new, fresh set of Cardio Circuit Stations here at Ocala Karate and Fitness’s morning and Evening Cardio Kickboxing and Circuit Fitness Class. 

    With 8 new members joining us over the last week, this morning class is really starting to fill up.  Available spots are limited, so if you are thinking about joining you really need to jump in.  Because of limited floor space once this class fills up, we’re going to be putting names on a waiting list.

    This class is guaranteed to help you keep those unwanted calories at bay over the upcoming holiday’s.  And that is what everyone needs through Thanksgiving and Christmas.  Don’t get caught up in the New Year’s resolution trap.  Join now and get a head start on the game. 

     All it takes is for you to decide that you want to make it happen.  Once you flip the switch and get started, your going to wish you had done it after summer.  This class is such an intense workout, but beginner friendly, anyone and everyone can jump in and be doing the drills.

    We are running classes every Mon, Wed, and Fri mornings at 9:30, and Tues and Thurs evenings at 6:15, so call now and reserve your place today.  So let’s get FIT, and get back the body and sense of wellness that we all had at one time.  All you have to do is CALL NOW.  694-6304

     Don’t forget we will be launching our Fighting Fit Boot Camp and Black Belt Self Defense classes the first of the year.  These classes are available here by our Licenced and Fully Certified Instructor’s, Jaime and Robby Bray, so call now to get more information on which one or both might generate the best results for what you are looking to achieve.

    Whether it be Physical Fitness, or Self Confidence by knowing you can defend yourself, Ocala Karate & Fitness is the solution.

     Well its official now.  Ocala Karate & Fitness will be kicking off the new year in 2010 with 2 new programs.  Both of these programs are guaranteed winners.  We’re excited to officially launch the Fighting Fit Boot Camp fitness program, and the Self Defense Black Belt Program.  Both of these programs are stand alone classes at Ocala Karate & Fitness, and will benefit a wide variety of members.

     Both programs are a fast paced action packed hour of explosive high calorie training.  Which ever one best fits you is up for you to decide.

Fighting Fit Boot Camp Logo

    Fighting Fit Boot Camp   This program is designed to get you back in shape quick.  By utilizing some of the best fat burning, muscle toning drills available, this program will help you lose weight and get back in shape fast.  Our program has two Licenced instructors, Jaime and Robby Bray, that will be leading the boot camp classes. Call Jaime for more information at 694-6304, or check out the national website at http://fightingfitbootcamp.com/

     Self Defense Black Belt Program  This program is geared towards anyone wanting to learn practical street self defense.  Intended for for every day people, this program will give you not only self confidence, but a fighting chance against a dangerous situation if it should ever occur.  Focusing techniques that really work against a wide variety of situations, this class is really something that you can not afford NOT to take.  Designed to work for Women and Men, this program will have you up on your feet and able to “Really” defend yourself in only a few months time.  Ocala Karate & Fitness is the ONLY Licensed Self Defense Black Belt Program in Marion County and 1 of only 3 in the state of Florida.  So call now to schedule an appointment and see for first hand why Ocala Karate & Fitness is becoming Ocala’s Premiere Self Defense Fitness Center. 

  http://selfdefenseblackbelt.com/

Self Defense Black Belt Program

     We’re finishing up another week and couldn’t be happier with all that happened.  First off, our New Karate Youth Class ages 11-14 was a smash hit.  This class is so much fun and the students are doing so well that all I can do is smile.  It made such an impact that the Ocala Star banner printed the opening of this class on Thursday November 10. 

     Secondly, the Cardio Kickboxing class is really running strong now too.  Everyone is getting ready for the hollidays by getting involved in our Cardio class BEFORE all the food for the hollidays hits everyone right where it counts.  This class is a total body workout, so if your looking to tone up and stay fit, or lose some of those unwanted pounds this class is for you. 

    With a perfect balance of core, legs, and arm exercises, this class will melt the pounds off.  And what makes it even better is that the class is really fun.  The drills change up so fast that the 50 minutes of scorching calories is over before you realize it.  So stop by and check the class out first hand or watch a video clip on the website. 

For everyone enjoying the class right now, hang on to your hats because tomorrow will by the last class with these drills that we’ve been doing for the last couple of weeks now.  Starting Monday we’ll have 17 brand new exercises hitting the circuit, so get ready.  This is what this class is all about.  Changing up the routine to keep it as exciting and fast paced as possible.  No one wants to do the same old drill over and over again.  That’s why this class is so much fun, and so effective at keeping its members coming back for more.  So call now and reserve a spot and see for yourself the benefits of becoming a member at Ocala Karate & Fitness. 

Kicking Those Calories

     Well tonight was the official start of Ocala Karate & Fitness’s Youth Karate Class.  This class has been designed specifically for young Karate students between the ages of 11 and 14 years of age. 

     I would like to tell everyone JUST HOW WELL THEY ALL DID !  Everyone ramped up and made this class awesome.  Between the more advanced techniques that were covered, and the extra time spent on their stances and body weight transitioning, the guys and gals are really going to be good.

     The primary focus in this new class is: 1.  To continue moving forward with harder more complex drills focusing on their balance.  2.  To ramp up the pace of the class creating much more of  a cardio workout.  This helps them to stay fitter during their teenage years when they are growing.  3.  Introduce them to more Self Defense type drills and applications building their confidence and awareness.  4.  Developing more CORE strength, which is such an important part to everyone, but seems to slip to the way side in most sports today.  5.  And most importantly, to help them all transform into HEALTHY, more AGILE, and FIT adults.

     Also I would like to mention that anyone interested in our morning Cardio Kickboxing/Circuit Fitness class, you really need to call now and reserve a spot.  With 12 people now attending, the available spots are filling up for this AWSOME, fast paced, Calorie Smoking class.  New drills will be coming in on Friday too as we rotate a new set of exercises in, so everyone rest up over the next day and get ready !

      Something I really want to stress to everyone that is involved in any martial art, but especially Okinawan Karate, is the importance of the basics.  The basics, or Kihon, is something that seems to get over looked in almost all western forms of martial arts today.  Whether it be the fast paced life style that we have grown accustomed to in this busy world that we live in, or just that we have really grown impatient as a society.

     With technology advances moving at the rate that they are, we as a society have really grown to be impatient.  When you think about how long it takes any of us at home to find information on line, its really no wonder.  We have access to just about everything  now at any time we want. 

     This is where Traditional Okinwan Karate can really benefit children, teenagers, and even adults.  The reason for this is that there is no fast way or ancient secret to learning Karate.  Only dedicated diligent study of the basics can produce the desired results that so many people come to Ocala Karate & Fitness in search of.  So many times I hear people say: How do yo move like that?  How did you get so fast?  How can you remember all that?  My answer is: It’s easy. 

      They always say Oh yeah, maybe for you.  But they can’t understand that years ago, I was just like them.  All I had to do was practice.  Really practice.  Not just wander in the dojo, put my Gi on and walk through the motions watching the clock and running out the door right when class was over.  No, I had to really practice.  I had to think everything through. I had to wait, and learn all the stuff that some might see as boring, or dull.  But what most don’t realize is that stuff that so many people think to be boring and dull is so very important to training your body and mind to see and come to realize all the key points and fundamentals in  karate.  

Yes these stances make strong legs!

     This is what develops those muscles.  This is what develops the balance and coordination.  It does not happen in a week, a month, even a year.   It’s something that we have to bring into our daily life and embrace it as a life long practice.  Do you notice changes in a month? Of course.  Do you notice huge changes in a year?  Absolutely.  If you don’t believe it, be sure to video yourself in class the first month you start and then after about a year.  You won’t believe the difference.

      This is what we’re about at Ocala Karate & Fitness.  We are about producing life long members.  We want to touch people’s lives and offer them such improvements in overall health and fitness.  Both mentally and physically.  All I have to do is watch my Sensei when they come to Ocala, or when I travel to Okinawa and I see what I hope I will have at 63 or 65 years old.  I hope I can move faster and look stronger than a healthy 35 year old when I’m that age.

Building Balance

Long days of training around the world

    These are only a few items off the long list of benefits that can be achieved by practicing Okinawan Karate.  So when ever anyone asks me what the secret is to learning Karate.  I simply answer this with a direct quote that one of my Sensei once told me.  He said the Secret to Okinawan Karate is in the EFFORT.  “EFFORT IS EVERYTHING.”

     Eight Street Elementary School’s annual Fall Festival is taking place again this Friday Nov 6 on the school grounds.  Ocala Karate & Fitness was honored to donate two light towers to provide adequate lighting to the event after the sun sets so the fun can continue on into the night.  With a large variety of class room booths, there will be plenty of activities and games for all the kids to play.

    Special thanks to all the home room moms that helped put together the class room booths so everyone can have a great time.  The weather should be nice as a cold front moves through tonight and over the weekend so we’re all looking  forward to having a great time.  Personally, this will be my 7th fall festival at Eighth Street Elementary as my second daughter now enters the school. 

     Fall is in the air, so we wish everyone a fun and safe time at the festival and over the weekend.  Ocala Karate & Fitness looks forward to working with Eighth Street Elementary closely in the future to help provide our community with the best services available to our future generations to come.  It is up to us to make our children a stronger, healthier generation, so feel free to contact us here for more information on our many programs that we have to offer.  From Little Dragons(4-6) all the way up to adult Self Defense classes.

     Come see what we can do for you!