October 2015 Newsletter

Wise Words from Sifu Rick!

Life can’t give me joy and peace; it’s up to me to will it. Life just gives me time and space; it’s up to me to fill it!


  • Next Belt Test for those eligible Friday October 16th at 6:30pm
  • Next BLACK BELT EXAM Saturday 17th from 9:00am till 3:00pm.
  • Kenpo Tournament Saturday Oct 3rd, Fillmore!

Black Belt Pride

thousand oaks karateOctober 2015 Student of the Month

Nataliya Kulyk

Nataliya, brings many years of Martial arts experience and training to our school. Not only a student of the arts, Nataliya is a staff member eager and willing to help. Joined by her daughter Julia in class, the two provide excitement and enthusiasm to every class. Sifu Rick and staff are very proud to have Nataliya as a part of our Black Belt school, and look forward to many years of great fellowship and training!

Oral Hygiene Care – The Mouth & Beyond!

There are many advantages to maintaining a healthy smile with regular brushing and flossing. Healthy gums, cavity prevention, fresh breath and whiter teeth are a few of these advantages, but did you know there are many other surprising benefits that don’t have anything to do with your teeth?

  • A study in the American Journal of Medicine found that regular brushing decreases the chance of stroke.
  • Poor oral health increases your risk of developing dementia by a third.
  • Tooth loss and poor dental health is also a risk factor for early stage Alzheimer’s disease. One study, published in Behavioral and Brain Functions, found that infections in the gums release inflammatory substances which, in turn, increase brain inflammation that can cause neuronal (brain cell) death.
  • 95 percent of US adults with diabetes also have periodontal disease. The cause is likely because people with diabetes are more susceptible to contracting infections. In addition to having a higher risk of gum disease due to diabetes, periodontal disease may also make it more difficult to control blood sugar, putting the patient at risk for even more diabetic complications.
  • Brushing your teeth also indicates to your brain that mealtime is over. Brushing your teeth after a meal can help ward off mindless eating, preventing you from consuming more calories than you need.
  • According to study published in the Journal of Periodontology: Because bacteria that form on the teeth make their way into the lungs and respiratory tract, wreaking havoc along the way. Increased brushing decreases the risk of respiratory diseases such as pneumonia and COPD.
  • Reduce your chance of a heart attack. Bacteria from your mouth can make its way into your bloodstream and increase your chance of a heart attack.

Getting a regular professional cleaning removes plaque, tartar buildup and staining from your teeth. Also, a dental professional will check for tooth decay and catch any early stages of gum disease or other oral health problems before they become bigger health issues.

Increasing Your Heartrate

Benefits of increasing your heart rate

  • Burn calories and speed up metabolism, which can help prevent excess weight gain or help maintain weight loss.
  • Lower your blood pressure
  • Reduce LDL “bad” cholesterol
  • Boost your HDL “good” cholesterol
  • Increase the strength of your heart and lung muscles
  • Increases blood circulation
  • Releases the “feel good” hormones that help reduce symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.
  • Increased bone density
  • Reduced risk of heart disease and some types of cancer
  • Reduce stress
  • Pumps extra blood to your brain, delivering the oxygen and nutrients it needs to perform at max efficiency.
  • Increase your confidence about how you feel and look
  • Promotes better sleep — regular physical activity can help you fall asleep faster and deepen your sleep.
  • Connect with family or friends. Organize a bike ride or walk with your family or a friend.
  • Have fun! Enjoy the outdoors and unwind or just engage heart pumping activities that make you happy.

How long to increase your heart rate?

For a person who is not obese or very out of shape, the American Heart Association (AHA) guidelines call for a minimum of 30 minutes of aerobic physical activity performed at moderate
intensity (60-80 percent maximum heart rate) either in one continuous period or in intervals of at least 20-minute durations on most days of the week.

How to calculate your target heart rate?

You want to stay between 50-85 percent of your maximum heart rate. This range is your target heart rate.

  1. Take your pulse on the inside of your wrist, on the thumb side.
  2. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
  3. Count your pulse for 10 seconds and multiply by six to find your beats per minute.

The basic way to calculate your maximum heart rate is to subtract your age from 220.

What types of exercises will raise your heart rate?

Aerobic exercise: Running, jogging, fast paced walking and biking are all great examples of heart pumping exercises. You want to move fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you’re doing it. If you have any injuries or joint problems (always consult a health professional before starting any fitness activities), choose a low-impact activity like swimming, or anaerobic activities such as yoga or strength training.

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