k i c k s R u s
Volume 3,
Issue 04
April
2012
A PAMA Journal
How do you get to be a Black Belt?
The REAL Test
This 16 week process includes:
While April 28 will be impressive, these
candidates have actually been testing for 16
weeks. They have experienced a rigorous
program proving they have earned the rank they
will achieve on that day.
Welcome
To the PAMA Family
Henry Bae
Jason BerglundReese
Isaac Bledsoe
Carter Branscome
Alec Chevalier
Adah Chung 0 CL
Brian Fitzsimons
Tanner Fitzsimons
Preston Holt
Daniel Huber
Zach Jacobson
Kameron Meyer
Benjamin Vitale
Matthew Vitale
Happy April Birthday
Harrison Bull
John Dalessandro
Lanette Seifert
Max Zahringer
Palmer Danko
Gabi Daley
Steven Johnson
Aodhan Kyne
Debbie Pearn
April Lyndon
Victor Gonzalez
Luke Perusse
Aiden Varnak
Brenda Gaughan
Trajan Fullmer
Brigitte Becko
Pedro Pereira
Rebecca Bleile
Tyler Seifert
Adam Lynch
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Todd Magnusen
Erik Stecker
Devon Connoy
Lorna Rogers
Ted Click
Kara Penrod
Eric Peters
Ethan Wilson
Hunter Stewart
Jade Brownjohn
Lucas DiPalma
Travis Citkovic
Alex Robertson
Calib Lennon
Chris Turnquist
Tristan Rose
W. Fahlenkamp
Becky Hoeck
Madisyn Ransom
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Physical Requirements:
 4,000 Crunches/Push Ups
 400
Forms
 4,000 Kicks
 2,000 Traditional Basics
 120
Rounds of Sparring/Grappling
 80
10 minute sessions of
Flexibility Training
 40
Miles of Running
 12
Black Belt Classes (Minimum)
 1
CAMA Tournament
Self-Development Requirements
Acts of Kindness & Compassion/Home
Help - Adults, 400 - Juniors 300 +
100 Home Chores
Reading/Writing - Read 4 books, Write 1
Book Report and 10 letters
Perseverance Training 1,000
repetition of technique of choice (not
necessarily Martial Arts related)
Healthy Habits
Eating clean
for 5 days (no caffeine, sugar or
alcohol)
Righting Wrongs - Mending 3
relationships
www.kicksRus.com  303 841 0515
Leadership/Mentoring - Mentor someone
for 10 sessions
Meditation/Quiet Time
Minimum of 5
minutes per day
Weekly Journal
Day of Empathy - Choice of Blind, Deaf/
Mute, or Wheelchair for a 24 hour
period
Team Community Service Project (Past
groups have raised over $40,000 for
Downs Syndrome, Red Cross Japan
and Breast Cancer)
FAST Defense Self Defense Training
Anger Management for 2nd and 3rd degrees
This group of candidates shows the
perseverance, dedication and physical
toughness that defines the Black Belt ethic.
They have earned the respect and
congratulations they are receiving along
with that coveted Black Belt.
For archived Newsletters and more
information
GO TO
http://www.parkermartialarts.com/
newsletter.html
Page 2
THE
PAMA JOURNAL
If you’re looking for the perfect graduation / dorm gift or
a “congratulations for achieving your Black Belt” gift,
here it is!
I can testify to the quality of these blankets. They are
more than just incredibly warm, they are an heirloom to
be cherished for generations.
Be sure to sign up for photographs in
your new belt when the photo days come to
PAMA.
Watch This Space for the dates.
Or call Paul for your private sitting.
Message of the Month
MESSAGE OF
THE
MONTH:
Co
Courtesy is a small act but it
packs a mighty wallop.
Kind words can be short and easy to speak but
their echoes are truly endless.
Mother Teresa
If a man be gracious and courteous to
strangers, it shows he is a citizen of the world,
and that his heart is no island cut off from
other lands, but a continent that joins to them.
Those who bring sunshine into the lives of
others, cannot keep it from themselves.
James M. Barrie
In Courtesy, rather pay a penny too much than
too little.
ur
tes
y
from Master Turnquist
Gratitude is the most exquisite form of
courtesy.
Remember there's no such thing as a small act
of kindness. Every act creates a ripple with no
logical end.
Scott Adams
Your mission is to meet one new person at
Parker Academy of Martial Arts. This should
be someone that you do NOT already know.
VOLUME 3, ISSUE 04
Kicking it Around
Bring the entire family for a good
time and a healthy workout.
Page 3
by Sheila Klados
having a great time doing it. I am
referring to our kickboxing and
strength training programs.
Children will follow your model. Therefore it is important to
show them your commitment to your own health and physical
well-being. Three certified trainers upstairs at PAMA will
help you to achieve your own fitness goals, as well as those of
your older children. What a great thing to have in common
with the whole family! We have cardio kickboxing available,
Exercise is important all year long, as part of your normal
strength programs and personal designs for whatever it is that
routine. We all seem to find ways in the spring and summer to you wish to achieve. We can take you through a fast paced
exercise outdoors, this is true. Consider this though; the
class, we can custom create for you or be available to guide
President’s Council on Physical Fitness and Sports says that you with modifications for any specific issues that you are
of kids in grades 9 to 12, perhaps 25 percent are not getting having, providing modifications higher or lower, based on
enough exercise. This study also mentions , that the ones
your specific fitness goals. Some simple self- defense
involved in sports, spend an
techniques are included in most
average of 30 minutes
classes and a good time is
standing or sitting while at
enjoyed by all.
their sports practices. This
Make friends, come up where
may be news to many, as we
everybody knows your name!
don’t think about the “wait”
We have all supplies available
time involved in these
to loan you, what are you
activities for ourselves or for
waiting for? Oh and did I
the children.
mention that the first class is
Happy Spring to everyone! Here come the flowers, grass, rain,
snow? This is Colorado after all! If Spring is here once again,
that means summer is right around the corner. Outdoor
activities galore, picnics, travel, long days of sunshine and
bright mornings.
Fitness becomes you!
Or
Fitness can…. become YOU!
Here upstairs at PAMA, you
free? What do you have to lose?
have the unique whole family opportunity, to take part in
Better yet, what do you have to gain? Everything for you and
active exercise activities. One hour of a complete program,
your family to ensure the best you possible!
will be a full hour of movement, including all muscle groups
Please remember to check with your physician before
and cardio as well. You can burn 600 or more calories, while
beginning any new program for you or your children.
Trouble Tying Your Belt?
It seems that the most difficult
thing about Taekwondo isn’t the
training, but the belt tying. Here is
a little help.
1.
Start with the middle of the
belt over your navel.
2.
Wrap both ends around your back and then bring both
ends back to the front.
3.
Bring the right side underneath the middle section and
pull out above the wrap. (Make sure to keep holding
the left side so you are coming underneath both parts
of the belt).
4.
Cross the right side underneath the left side (makes and
“x”) and pull the end of the right side through the
middle of the “x” and tighten.
News from our favorite
Marathoner- Kris Minne
“As far as my race schedule, I'm
training for the Colfax Marathon on
May 20th and am also running the
Boulder Half on April 1. I'd be happy
to share the outcome of those races
for the PAMA newsletter, as long as
I don't run an embarrassing time!”
(As if! Her embarrassing time would
be my most amazing time ever! Oh,
wait - I’ve never attempted a
marathon.)
Page 4
THE
From a
Child’s
Viewpoint
Since we don’t have a column from a young
child this month, I’ll ad my own words to this
spot.
Taekwondo has enriched the members of my
family in so many ways. I won’t embarrass
them by giving specifics, but it has imparted
self-confidence, restored self-respect, helped
them to manage anger issues, enhanced health
and their athleticism, and given all of us an
extended family to love.
Many of you may not know Alli Luft (the
‘middle’ Luft child) since she is a level 9
competitive gymnast and spends most of her
spare time training at the gym. But she also
PAMA JOURNAL
has achieved her Black Belt in Taekwondo.
When on a retreat a few years ago the
counselor teased her that “you could probably
kill me with your skills.” Without missing a
beat she replied “Yes, but I’m not supposed
to.” This is a classic Taekwondo attitude.
Having the confidence to know you can and
the wisdom to know you shouldn’t.
I love Taekwondo. Even though I don’t
practice the physical aspects, the Zen side is a
huge part of my life. Thank you PAMA for
allowing me to be part of this marvelous craft.
Trish Warner McCall, writer
Age 65
The Highjack continues
Since I seem to be pirating this newsletter with my writing,
here I go continuing the trend.
This will teach you not to submit articles for me to print.

I teach a writing class. Actually I
coach a group of writers.
more by Trish
into religious topics.
All skill levels are welcome. Each class is individual so
anyone may join at any time. We have writers working on a
memoir, a Viet Nam memoir, a novel, an inspirational/poetry
book, and a devotional. While there is some homework, it is
suggested, not required or graded.
My own work runs to fiction, but I am working on a series of
Our problem: We would like to have mental health guides as well. We are a diverse group and
more participants to keep the
interesting.
discussion more lively. Currently I
have far too much time to talk.

We meet at the Parker United Methodist Church on Parker
So come join us - I post the discussion synopsis on my
road just south of the Village Inn. We meet on the 1st & 3rd
website at
Mondays at 10 AM and on the 1st & 3rd Thursdays at 6:30
PM. You do not need to be a member of the church to attend
www.gypsy2008.com
our group. We love the diversity of discussion and seldom get Check it out and come join us in room 139. It’s fun!
Tenets of Taekwondo
Self-control (Guk-Gi)
Self Control is the most crucial of the five tenets. Think
before you act, and do no harm to others. Do not act out of
anger or revenge, and always do what is in the best interests
of others. The Taekwondo practitioners new found confidence
and self-respect acquired through training helps the student to
have the confidence to walk away from a fight, be it physical
or not.
"It is a man's own mind,
not his enemy or foe,
that lures him to evil ways."
-Buddha
5 Tenets of Taekwondo
1.
2.
3.
4.
5.
Courtesy (Ye Ui)
Integrity (Yom Chi)
Perseverance (In Nae)
Self-control (Guk-Gi)
Indomitable Spirit (Baekjul Boolgool)
VOLUME 3, ISSUE 04
Page 5
From the Editor’s Desk
Healthy Eating
EASY TIPS FOR PLANNING A
HEALTHY DIET AND STICKING TO IT
Well, we haven’t had our
usual snowy March as of the
21st when I’m writing this.
(Happy Spring, by the way.)
Authors: Maya W. Paul, Melinda Smith, M.A.
and Jeanne Segal Ph. D.
I hope the beautiful sunny
days hold and we don’t get
slammed in April.
Change - gotta love it. I’m in the middle of producing the
Black Belt Book, ramping up my Writer’s Workshop
classes, getting moving on the ADD/ADHD guide and I
decided to move my office back home. Well, I think I can
find MOST of the stuff and it sure is nice to be able to
work at all hours and in my jammies.
Good news came in the mail this morning - my grandson
Andy has been accepted at CU Boulder. That’s the first of
the family off to college. It’s a bit hard to grasp. My
daughter has been looking at baby pictures today and
sending them to my phone. I suspect there are a few tears
on those pictures. My babies babies are growing up!
Check out my blatant advertisement for the Writer’s
Workshop elsewhere in this newsletter. I have so much
fun with this and would really enjoy having more people
participate. Please join us or tell other people who would
like to write about the group.
For those of you who know about my brother’s heart
attack (all of you, I’m sure - I haven’t been shy about it):
He’s doing much better. He got the ‘go back to work’
news from his doctor last week, but since he’s an Over the
Road Trucker, DOT says he must be off 60 days, so he’s
cooling his heels until April 10. I think he’s a bit bored. I
suggested he write a country song about anything at all
and he said … well, I can’t print what he said, but I
wouldn’t look for any song in the near future.
Stay warm, enjoy the sunshine, get your fishing pole in
shape - the ponds are already ice
Namaste,
free and the fish are getting
hungry!
Trish
Eat breakfast, and eat smaller meals
throughout the day.
A healthy breakfast can jumpstart your metabolism,
and eating small, healthy meals throughout the day
(rather than the standard three large meals) keeps
your energy up and your metabolism going.
Healthy eating tip 2:
Moderation is key
People often think of healthy eating as an all or nothing
proposition, but a key foundation for any healthy diet is
moderation. Despite what certain fad diets would have you
believe, we all need a balance of carbohydrates, protein, fat,
fiber, vitamins, and minerals to sustain a healthy body.
Try not to think of certain foods as “off-limits.” When you
ban certain foods or food groups, it is natural to want those
foods more, and then feel like a failure if you give in to
temptation. If you are drawn towards sweet, salty, or unhealthy
foods, start by reducing portion sizes and not eating them as
often. Later you may find yourself craving them less or thinking
of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently,
particularly in restaurants. When dining out, choose a starter
instead of an entrée, split a dish with a friend, and don’t order
supersized anything. At home, use smaller plates, think about
serving sizes in realistic terms, and start small. Visual cues can
help with portion sizes—your serving of meat, fish, or chicken
should be the size of a deck of cards. A teaspoon of oil or salad
dressing is about the size of a matchbook and your slice of
bread should be the size of a CD case.
Healthy eating tip 3:
It's not just what you eat, it's how you eat
Healthy eating is about more than the food on your plate—it is
also about how you think about food. Healthy eating habits can
be learned and it is important to slow down and think about
food as nourishment rather than just something to gulp down in
between meetings or on the way to pick up the kids.
Eat with others whenever possible. Eating with other people
has numerous social and emotional benefits—particularly for
children—and allows you to model healthy eating habits. Eating
in front of the TV or computer often leads to mindless
overeating.
Take time to chew your food and enjoy mealtimes. Chew
your food slowly, savoring every bite. We tend to rush though
our meals, forgetting to actually taste the flavors and feel the
textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or
have a glass of water to see if you are thirsty instead of hungry.
During a meal, stop eating before you feel full. It actually takes
a few minutes for your brain to tell your body that it has had
enough food, so eat slowly.
Arm yourself with Confidence, Self Defense, Respect, Fitness and FUN!
April 2012
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Be sure to check with the front desk to verify times and dates.
For the most recent Calendar updates go to: http://www.parkermartialarts.com/calendar.html
1
2
3
4
5
6
FULL MOON
8
9
10
11
12
13
7
Color Belt
Testing
14
Make up Testing
for Color Belts
15
16
17
18
19
20
5PM
Black Belt
Rehearsal @
FMAC
22
23
24
25
26
Bo Stripe Testing
7 PM
29
27
21
S. Platte River
clean - up
8-Noon
Elite Team
Training
28
BLACK
BELT
TESTING
30
Black Belt Club Focus Creative Forms
Coming in May:
5/4
5/5
5/11
5/12
5/19
5/26-28
Parent’s Night Out
Forms and Board Break Tournament
Black Belt Celebration
Ninja Tournament @UMAC
CAMA Leadership Training
Closed for Memorial Day
Black Belt Club
Focus for
May
Escrima