The 90-10 Food Rule

Daily Nutrition

To feed the growing body, teens need to eat from all the food groups: Fruits, Vegetables, Grains, Protein, and Dairy. Encourage your teen to consume 3-4 meals each day with plenty of fluids. Having a power snack once or twice a day that includes a protein source is also recommended. This way the teen is eating about every 3-4 hours. The 90:10 rule may be helpful, as it allows 10% of daily intake from “fun” foods, but the rest of the 90% from healthy choices.

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Losing Weight With Vegetable

The best vegetables for weight loss are broccoli, Brussels sprouts, cabbage, spinach, collard greens, leeks, beans, and carrots, according to experts. All are low in calories, high in fiber, and rich in minerals, vitamins, and antioxidants.

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Carbs Are Good!

Carbohydrates

The biggest problem with low-carb diets is they restrict your body's preferred energy source. If you want to cut back on calories from

carbohydrates, focus on reducing your intake of soft drinks, candy, and other foods with added sugars. To maximize your energy level and your long-term health, look to nutrient-rich carbohydrates. Enjoy the great taste of whole and fortified grains (6 to 7 servings per day, at least half of them fiber-rich whole grains). Also, eat fruits (2 cups) and vegetables (2 ½ cups) every day.

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Red Grapes as an Effective Antioxidant

Red Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including

esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

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An Apple a Day

The long list of health benefits attributed to apples is due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, vitamin K, vitamin B6, and riboflavin, as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. The real value of apples lies in their organic compounds. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds. 

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The Amount of Exercise Needed Each Day

HOW MUCH EXERCISE DO I NEED?

According to the U.S. Centers for Disease Control and Prevention, everyone needs two types of physical activity each week: aerobics and muscle-strengthening activities. Adults need at least 150 minutes of moderate-intensity physical activity each week, in addition to muscle-strengthening activities. If activity is more vigorous in intensity, 75 minutes a week may be enough. For even greater health benefits, though, more activity is better: 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity, or a mix of the two.

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Time for Spring Mix!

All lettuce, spinach, and other salad greens are low in calories. They only have about seven calories per cup. The calories in salads

typically come not from the greens but rather from dressings. Because they are high in volume and low in calories, salad greens help you to satisfy your appetite by beginning the digestive process so you tend to consume fewer calories for the remainder of your meal.

Greens also have no cholesterol and very little sodium so they are considered heart-healthy.

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A Little About Melons

Melons such as cantaloupe, honeydew, and watermelon aren’t just bursting with energizing vitamins and minerals. With 90 percent of their weight coming from water, they fight fatigue by keeping you hydrated. That’s good news according to a 2012 Journal of Nutrition study, which found that even mild dehydration can sap your energy and mood. Pick up a cup of diced cantaloupe or watermelon on your way to work for a hydrating midmorning snack or prepare a melon-packed salad to pack for lunches.

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Go Bananas!

Compared with many foods, bananas are relatively low in calories, but they are rich in antioxidants and healthy carbohydrates, which break down into blood sugar for fuel. Bananas happen to be low in fiber and are easily digestible, which means their sugar enters your body quickly for a rapid energy boost. Because bananas tend to break down quickly by themselves, their energy benefits might dwindle faster if you don’t include them with a protein or healthy fat. Dip your banana in peanut butter for an extra boost of protein. ctmartialarts.com thedojonewtown.com

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Talent is no guarantee of success

Millions of gifted people have lived their whole lives having never achieved their full potential. Having ability alone is no guarantee of success. The most important factors to achieving dreams are focus, discipline, perseverance, and ability, whether “God-given” or manufactured through hard work. This message teaches us to set goals, work hard and never give up. Gifted talent is not the determining factor for success! ctmartialarts.com

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Steel-Cut Oats

Steel-cut oats or Irish oatmeal are groats (the inner kernel with the inedible hull removed) of whole oats which have been chopped into two or three pieces. The pieces can then be processed further to make rolled oat flakes of smaller size than flakes of whole groats. Steel-cut oats are traditionally used to make porridge, as well as oatcakes, etc. However, they take longer to cook than instant, ground,

or rolled oats, typically 15–30 minutes for porridge. Steel-cut oats are described as being nuttier-flavored and chewier than other types of oats. Steel-cut oats derive their name from the process by which they are produced -large steel blades chop the groats into two or three pieces, resulting in a texture chewier and coarser than other oats. Nutrition; Steel-cut oats have been portrayed as healthier than other more processed forms of oatmeal. This is based on having a lower glycemic index. However, the difference is negligible and other nutritional measures are very similar. thedojonewtown.com ctmartialarts.com

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Grapes are delicious antioxidants

Red Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including

esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon. The resveratrol found in red wine famous for heart health is a type of polyphenol found in the skins of red grapes.

ctmartialarts.com thedojonewtown.com

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Add Raspberries!

Raspberries are not only low in calories, sugar, and carbohydrates, they are also one of the highest sources of fiber among all fruits.

With 8 grams of fiber per cup, raspberries will help you satisfy your sweet tooth while filling you up. In addition, raspberries are very high in antioxidants, a family of compounds that have been shown to help with cancer prevention, according to a study published in 2004 in the "Journal of Nutrition."

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Benefits of Electrolyte Water

Importance of Electrolytes. The electrolytes -- sodium, potassium, calcium, magnesium, and phosphate -- carry electrical charges that are responsible for stimulating muscles and nerves. They also regulate the number of fluids throughout your body, which affects cellular function, blood volume, and blood pressure. The electrolytes also help your body absorb water better, so it aids in re-hydration after a hard workout. ctmartialarts.com thedojonewtown.com

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Fueling your Body for a Workout

Your body needs fuel to function, so it is recommended not to skip your breakfast or exercise on an empty stomach (a fasting state). Experts have shown eating before exercise, as opposed to a fasting state, will improve exercise performance. Make sure your meal contains carbohydrates and protein, such as a smoothie or liquid supplement.  And it is key to hydrate before, during, and after your exercise, as well. ctmartialarts.com 

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More About Protein

Why You Need Protein in Your Diet

Protein is an essential nutrient found in animal products, nuts, and beans. The name protein name comes from the Greek word protos, which means “first.” Your body uses proteins in your diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions. Your ability to see, think, hear, and move — in fact, to do just about everything that you consider part of a healthy life — requires your nerve cells to send messages back and forth to each other and to other specialized kinds of cells, such as muscle cells. Sending these messages requires chemicals called neurotransmitters. Making neurotransmitters requires — guess what — proteins.

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Danbury Training Center


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Vibrantly Colored Vegetables are BEST!

Like flashy male birds, brightly colored vegetables lure you in with their visual appeal. The pretty colors are a signal that the vegetables are loaded with essential nutrients. Succumbing to the attraction offers many health benefits, including help in lowering cholesterol

levels, keeping eyes and bones healthy, and the possibility of the prevention of a host of health issues, from heart disease to diabetes.

Aim for at least 2 1/2 cups of vegetables per day, recommends the Harvard School of Public Health.

ctmartialarts.com Connecticut Martial Arts Institute

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Failure is not a Person but an Event!

This is one of the most important lessons you can ever learn in Martial Arts. Failure at tasks, at school, at sports or even at work are natural events. Making mistakes is part of learning. Get used to making mistakes, they will happen. But also, get used to learning from them, making changes, and trying again. A person should never label themselves as a failure because they have previously been unsuccessful.

Every attempt brings you one step closer to success. Keeping a positive mental attitude in the face of adversity is a huge part of attracting good things. Be a person who never gives up and understands that, “Failure is not a Person... it’s an Event!”

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Always check if you have had your dose of green beans

Fresh green beans are very low in calories (31 calories per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean

pod vegetables are a very good source of vitamins, minerals, and plant-derived micronutrients. Green beans contain excellent levels of vitamin A, and health-promoting flavonoid polyphenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.

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Add Nuts to Your Daily Diet

Cashews, Almonds, and Hazelnuts. These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into

energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.

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The perfect workout and recovery food...

APPLES;

One medium-sized apple is a filling, ready-to-eat snack that is packed with four grams of soluble fiber—17% of the Daily Value (DV), or the

amount you need each day. This is important for colon health and controlling blood sugar levels. It’s also a good source of immune-boosting vitamin C. Apples also contain quercetin, which has antihistamine and antiallergy properties. An average apple has approximately 100 calories. An apple is the PERFECT pre-workout food and post-workout food. Plus, it comes in its own wrapper.

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Practice Makes Perfect

“An ounce of practice is worth more than a thousand pounds of theory”


The most important aspect of Martial Arts is Practice. Your instructor will introduce you to techniques, stances, combinations, kata, and concepts. He or she will also watch you to confirm that you understand the fundamentals. Now that's when you get to work. Go home, warm up and begin drilling the skills. Your body needs to physically do something over and over in order to become fluid. Karate requires that the practitioner be committed to consistent practice. You benefit from the repetition. Even a small amount of practice will benefit you so long as you do that regularly. Set aside time daily to practice. It doesn't take much space to stretch, to work on balance, or to drill a part of kata. The feeling you'll get after you've practiced will make it worthwhile. 

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Fuel Your Workouts With Oatmeal

Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. A 2006 study published in the International

Journal of Sport Nutrition and Exercise Metabolism found consuming a low glycemic meal, like oatmeal, three hours prior to a run gives

you better endurance than a high glycemic meal. Foods like oatmeal tend to cause a slow rise in glycemic levels, which is ideal for

increasing fat-burning during exercise.

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Basics of Burning Calories

To lose one pound, you must burn 3,500 calories more than you consume. When comparing exercise options, cardiovascular exercise

burns the greatest number of calories in the shortest amount of time. But not all cardio is the same. For a 150-pound person, one hour of

walking at 4 miles per hour burns about 420 calories, while the same person running at 6 miles per hour burns 750 in the same amount of

time. Increasing the intensity of the activity by moving faster or increasing resistance burns more calories. In the case of walking, it takes nearly nine hours to burn one pound. For running, it would take about 4 hours 40 minutes. Your Kickboxing classes at CMA can burn

between 600 and 1200 calories per hour depending on several factors including the intensity that you train with. The harder you go, the more you burn! ctmartialarts.com

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Martial Arts is not just fun but also rewarding

Going to the movies is fun. Going out with friends is fun. Hanging out at home and watching TV is fun. However, none of these things are rewarding. Whether you train in Karate or Kickboxing, either way, you’re on a journey towards self-perfection of your mind, body and spirit. During tougher times, it’s important to realize that achieving great things often requires great effort. 

The next time you’re in class, focus on the rewards you receive from training. Focus on what you get for being disciplined and following through on your goals. There’s nothing more rewarding than not giving up.

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Thai test February 2017

Here's a picture of our testers from last night. We test our students every month and yes, you are invited. Talk to Master Steve for details.

Having goals for your future gives you power in your present. Set your goal to be a black belt!

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CMA Blackbelts and Competition Team can train at the DOJO

CMA Black Belts and Competition Team Members are permitted to train at the DOJO. Please see Master Steve for a copy of the schedule and available class times. We're so happy to have our new facility open now!

thedojonewtown.com The Dojo Karate Training Center 224 South Main St. Newtown, Ct., 203-917-6668

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Reviews for The Dojo Karate Training Center

Dear CMA Student, we just opened our new school, The Dojo Karate Training Center in Newtown. We are in desperate need of reviews on Google or Facebook or the website. Please give us a 5-star review. We would truly appreciate your help in growing the school! thedojonewtown.com

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Jacob Ellis Seminar

This will be our First Seminar ever held at our Newtown Location thedojonewtown.com The DOJO Karate Training Center. Jacob Ellis is a World Champion Martial Artist, Choreographer, Team AKA Member. Sign up at the front desk before space is gone! ctmartialarts.com Talk to Master Steve! Take your skills to the next level! All Connecticut Martial Arts Students are eligible!

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Kids Karate and Teen Karate Classes in Newtown

Check out our new website for The Dojo Karate Training Center!

We proudly serve the Newtown, Monroe, and Sandy Hook areas! Come see the programs and deals we have to offer. Kids Karate, Teen Karate, Adult Karate and SO MUCH MORE!

Fill out the "Request Information" form on the side of the page and stop in for a visit today!

thedojonewtown.com The Dojo Karate Training Center 224 South Main St. Newtown, Ct., 203-917-6668

ctmartialarts.com Connecticut Martial Arts 61 Newtown Rd Danbury Ct 203-792-1544

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Kids Safety and Stranger Danger

Learn more today!



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Master Roxanne To Compete In Mrs International In Florida!

Our very own Master Roxanne will be competing in the "Mrs International" pageant in Jacksonville Florida the week of July 18-24. Be sure to support her and wish her luck!


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Master Roxanne is Mrs. Connecticut

Master Roxanne Doyon, is now officially Mrs Connecticut for 2016. Master Roxanne is a 5th Degree Black Belt and Co-Owner of our school. As Mrs Connecticut, Roxanne has chosen a platform focused on the support of Victims of Domestic Abuse. She regularly collects donations of toiletries and non-perishable food items which she personally delivers to local shelters. In addition to her work with charities, she also teaches one "heck" of a Kickboxing Workout! Make sure to congratulate her and take one of her AMAZING classes!

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Cardio Brunch July 2015

Master Roxanne taught and AMAZING, FUN, INTENSE AND TOTALLY ENJOYABLE CLASS ON SUNDAY! A sincere thank you to everyone who came in and supported her. Not only was the workout fantastic, it was also so nice to see all the friendships that our program has enabled. CMA is so much more than a gym. It's a place where we all practice what we preach! We train, we sweat, we work on improving ourselves mentally, physically and philosophically! If you haven't tried it, you have no idea what you're missing!

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Karate is so good for kids

Why Martial Arts is so good for kids;

Activities like tae kwon do, are a fun way for both boys and girls to achieve fitness and focus. Some parents may think they also promote violence, but that's proven to be a myth, according to experts. The martial arts actually help teach self-discipline and socialization skills. In fact, many parents whose children have attention-deficit/hyperactivity disorder (ADHD) report great success with these programs because self-control and concentration are 

exactly the skills underdeveloped in ADHD kids.

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Ladies Cardio Brunch

These Cardio Brunches combine an AMAZING workout with Master Roxanne and a social hour to mingle with old friends and make some new ones too! Best of all... It's FREE! Please bring a co-worker or neighbor, sister, cousin or friend. This is a great opportunity to sweat out the bad stuff and recharge your body! See you there!

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June 2015 Muay Thai Test

We had such an awesome workout last night in the Thai Test. Each month we cover new material with the purpose of learning the practical use of all those punches and kicks. Anyone and everyone can attend the test. It's completely non-intimidating. Even the shyest, most novice of students can attend and enjoy. Mark your calendar so you can attend the July 14th test ;-)


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Amazing Health Benefits of Kickboxing

Amazing Health Benefits of Kickboxing;

The cardio-vascular conditioning element of kickboxing is one of the most effective ways to burn fat—especially that stubborn belly fat that's associated with an increased risk of heart disease, diabetes, and some types of cancer. A study published in the American Journal 

of Physiology found aerobic exercise to be better at reducing belly fat than resistance training, by burning an average of 67 percent more 

calories.

No other Workout Compares!

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Fathers Day Gift Certificate

Please give a Gift Certificate to a Dad! We have beautiful, one month Gift Certificates complete in an envelope ready to gift. These are good for a full month of Kickboxing Lessons! Please visit the front desk for yours! $149 Value!


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May 29 2015 Newsletter

There are several new products and announcements in this week's Newsletter!

Tonight is the start of the new BBC Muay Thai Sparring Class. If you're in the Black Belt Club, come to Muay Thai TONIGHT and bring your sparring gear!

We're also offering Ankle Supports on sale for only $12 per pair! These are great for support and to prevent scratches and bruising. (All pro fighters wear these in Thailand).

Train Hard!

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Here are Test Dates For June and information about the Ankle Supports

Please see our poster for more details.

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Kids Martial Arts and Muay Thai Kickboxing Classes for the Danbury and Bethel Areas

Check out our new website for Connecticut Martial Arts!

We proudly serve the Danbury, Bethel, Brookfield and surrounding areas! Come see the programs and deals we have to offer. Kids Martial Arts, Muay Thai Kickboxing, Ladies Only Cardio Kickboxing and SO MUCH MORE!

Fill out the "Request Information" form on the side of the page and stop in for a visit today!

Don't forget to click here to Like us on Facebook and leave a review on Google+!!

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