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Jan 02
2005
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January 2005 NewsletterPosted by KMSF in newsletter |
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Happy New Year from All of Us
What a year we had in 2004! Thanks to the help of our Krav Maga family of students and instructors, we continued to grow into our new, larger studio. We added classes, joined new members, trained instructors, celebrated successes and kept our sense of humor along the way. We even hosted our first annual Friends & Family Day in November that turned out to be a big hit. Eric, Gail and I truly thank you all.
Looking ahead into the New Year, we have many exciting things lined up for the studio, including more seminars, kids' classes and community outreach efforts, among others.
As a special offer for you, we are holding an after Christmas sale by keeping our 2004 membership prices valid through the end of January, so if anyone you know has been thinking about coming in tell them "Now is the Time" before our registration fee and membership rates increase. We want to help everyone keep his or her New Year's resolution to get fit, have fun and learn self-defense,
Please enjoy reading our updated newsletter, which got a new look and fresh format for the New Year. We hope to see you more often in the coming year, and look forward to a healthy and prosperous 2005.
From the big office - Barny
Congratulations to Zee and the medal winning "Krav Maga Anacondas" our new grappling team that just entered their first tournament in Half Moon Bay.
Yoga Seminar
Refuse to live with pain, stiffness or discomfort in your neck and back. Come to a special yoga workshop on January 29 from 1:00 - 3:30 pm at the studio. The personalized program is designed by Kathleen Finnerty to teach you: * Spine-strengthening poses * Increased flexibility * Calming relief for pain
The 2 1/2 hour seminar cost just $40.for members and $60 for non members. Class size is limited, so register now by calling 415.921.0612. Kathleen specializes in yoga for athletes, and has trained in Forrest, Hatha, Ashtanga and Sivananda Yoga disciplines. She is a student of martial arts including Lau Gar, Jeet Kun Do, Muay Thai, Jujitsu and now Krav Maga.
Gabe's Got New Game
Starting in just two weeks, longtime Krav Maga student extraordinaire and first degree Black Belt Gabe Khorranain will be our official liaison to the corporate community. As the studio's first Corporate Sales Manager, Gabe will be responsible for making sales contacts, presentations and developing partnerships with area businesses. If you know anyone he should speak with at a local corporation, small business or service firm, please let him know by emailing This e-mail address is being protected from spam bots, you need JavaScript enabled to view it . Let's all join in welcoming Gabe to his new position and wishing him much success as he hits the pavement to spread the word about the benefits of Krav Maga.
Free Seminars For Corporations and Groups
Hey all you downtown business types, we need your help too. To kick-off the New Year we have launched an exciting program designed specifically for area businesses and groups. We are offering a free, one-hour safety seminar. We'll set it up here or at your business or meeting place. All we need from you is a foot in the door and an introduction to the decision-maker at your business or professional organization. We have three tailor-made seminars for businesses and groups to choose from, depending on the needs and culture of the organization. They are Self Defense Essentials for the Street, Rape Prevention and Defense against armed assailants. To be part of our growth, help us out by sending This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or This e-mail address is being protected from spam bots, you need JavaScript enabled to view it your company name, a key contact person and the best way to reach them, whether it's phone, email, fax or snail mail. We'll take it from there. We want everyone to learn the skills to get empowered and build the self confidence needed to survive in today's world.
Share Your Stories
Everyone's got a story. How has your Krav Maga training helped you out of a sticky situation or improved your life? We're looking for personal success stories from our students and instructors. Let us know about you by sending an email to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or stop at the front counter next time you're at the studio and write it down in our "story book," the black tabbed binder. Be sure to include your name and contact information. Your story may be selected for inclusion in our ongoing public relations activities. Thanks for your help.
Knife 1 Seminar
February 5 2pm - 6pm
Defense against common attacks with an edged weapon
NO experience required
Cost Members $60 Non Members $90
Got Favorites? Seminars - Newspapers - Radio Stations
Barny is putting together the Seminar schedule for 2005 and would like to know which seminars have you liked and want more of? And are there any subjects that you would like that we haven't covered yet.
Also when you're not at the studio working out getting fit and fabulous, what are you listening to and reading for news and entertainment? We'd like to know which local radio stations you prefer and the newspapers and magazines you rely on. This informal survey will help us make wise advertising decisions in the coming year. Please take a minute and let us know by sending an email to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .
This teacher's New Year's Resolutions:
stretch more
drink more water
drink less coffee
drink more water
get more sleep
get more done
drink more coffee
survive Phase C
train more
teach better
spend more time with family
Core Training 3
The last two months of 2004 we discussed training the abdomen and the back muscles to create a strong functional basis for movement and fighting. The foundation of these areas are your legs, obviously for movement and footwork, but also leverage for striking and grappling. In any self defense scenario you might think of, whether its getting out of a headlock, getting off the ground or kicking, strong legs will help carry you through. You will kick harder, move faster, and have more endurance.
Legs should be trained for an even combination of strength and endurance. Leg training for martial artists should include exercises that simulate fighting postures, and generally do not involve a lot of heavy weight but more of a focus on supporting and moving your own body. Use of stability balls and Yoga movements and positions, even tai chi would fall into this domain. Lunges or stepping up on a bench are good for balance and strength and more closely simulate a position your legs will be in while fighting. It also ensures that each leg is trained evenly, whereas squats or leg presses might allow you to favor your strong side.
For endurance, train with weights that allow you to do 15 - 30 repetitions. For strength, use weights that exhaust you in 12 or less. When training the legs with heavy weight and low repetitions, it is safer to use equipment that provides some back support. More advanced lifters and athletes may wish to do exercises for the legs with heavy weights knowing that they may also work the back as well. An example would be squats or lunges with free weights.
Along with the leg pressing movements, a well rounded leg workout will always include some kind of leg curl for the hamstrings, and some kind of calf exercise. Hamstrings are commonly neglected, to the dismay of lower backs everywhere. They need to be stretched, and strong. Hamstring muscles are what stop you from hyperextending your knee when you throw a kick. The calves provide explosive power, and stability in the ankles and feet.
If you have any knee pain or other physical limitations that could be aggravated by some of the more intensive leg exercises it may be advisable to check with your doctor, a chiropractor, or a trainer before starting a new regimen. Do some research, experiment, and stick with it. One good thing about leg training is that your legs should adapt fairly quickly, and you will feel stronger in a few weeks. Leg training should be done once or twice a week at the most. Be careful to allow time for recovery before your Krav Maga classes. This is true of any resistance training activity, but particularly with legs, an equal amount of attention should be paid to stretching and flexibility.
What a year we had in 2004! Thanks to the help of our Krav Maga family of students and instructors, we continued to grow into our new, larger studio. We added classes, joined new members, trained instructors, celebrated successes and kept our sense of humor along the way. We even hosted our first annual Friends & Family Day in November that turned out to be a big hit. Eric, Gail and I truly thank you all.
Looking ahead into the New Year, we have many exciting things lined up for the studio, including more seminars, kids' classes and community outreach efforts, among others.
As a special offer for you, we are holding an after Christmas sale by keeping our 2004 membership prices valid through the end of January, so if anyone you know has been thinking about coming in tell them "Now is the Time" before our registration fee and membership rates increase. We want to help everyone keep his or her New Year's resolution to get fit, have fun and learn self-defense,
Please enjoy reading our updated newsletter, which got a new look and fresh format for the New Year. We hope to see you more often in the coming year, and look forward to a healthy and prosperous 2005.
From the big office - Barny
Congratulations to Zee and the medal winning "Krav Maga Anacondas" our new grappling team that just entered their first tournament in Half Moon Bay.
Yoga Seminar
Refuse to live with pain, stiffness or discomfort in your neck and back. Come to a special yoga workshop on January 29 from 1:00 - 3:30 pm at the studio. The personalized program is designed by Kathleen Finnerty to teach you: * Spine-strengthening poses * Increased flexibility * Calming relief for pain
The 2 1/2 hour seminar cost just $40.for members and $60 for non members. Class size is limited, so register now by calling 415.921.0612. Kathleen specializes in yoga for athletes, and has trained in Forrest, Hatha, Ashtanga and Sivananda Yoga disciplines. She is a student of martial arts including Lau Gar, Jeet Kun Do, Muay Thai, Jujitsu and now Krav Maga.
Gabe's Got New Game
Starting in just two weeks, longtime Krav Maga student extraordinaire and first degree Black Belt Gabe Khorranain will be our official liaison to the corporate community. As the studio's first Corporate Sales Manager, Gabe will be responsible for making sales contacts, presentations and developing partnerships with area businesses. If you know anyone he should speak with at a local corporation, small business or service firm, please let him know by emailing This e-mail address is being protected from spam bots, you need JavaScript enabled to view it . Let's all join in welcoming Gabe to his new position and wishing him much success as he hits the pavement to spread the word about the benefits of Krav Maga.
Free Seminars For Corporations and Groups
Hey all you downtown business types, we need your help too. To kick-off the New Year we have launched an exciting program designed specifically for area businesses and groups. We are offering a free, one-hour safety seminar. We'll set it up here or at your business or meeting place. All we need from you is a foot in the door and an introduction to the decision-maker at your business or professional organization. We have three tailor-made seminars for businesses and groups to choose from, depending on the needs and culture of the organization. They are Self Defense Essentials for the Street, Rape Prevention and Defense against armed assailants. To be part of our growth, help us out by sending This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or This e-mail address is being protected from spam bots, you need JavaScript enabled to view it your company name, a key contact person and the best way to reach them, whether it's phone, email, fax or snail mail. We'll take it from there. We want everyone to learn the skills to get empowered and build the self confidence needed to survive in today's world.
Share Your Stories
Everyone's got a story. How has your Krav Maga training helped you out of a sticky situation or improved your life? We're looking for personal success stories from our students and instructors. Let us know about you by sending an email to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or stop at the front counter next time you're at the studio and write it down in our "story book," the black tabbed binder. Be sure to include your name and contact information. Your story may be selected for inclusion in our ongoing public relations activities. Thanks for your help.
Knife 1 Seminar
February 5 2pm - 6pm
Defense against common attacks with an edged weapon
NO experience required
Cost Members $60 Non Members $90
Got Favorites? Seminars - Newspapers - Radio Stations
Barny is putting together the Seminar schedule for 2005 and would like to know which seminars have you liked and want more of? And are there any subjects that you would like that we haven't covered yet.
Also when you're not at the studio working out getting fit and fabulous, what are you listening to and reading for news and entertainment? We'd like to know which local radio stations you prefer and the newspapers and magazines you rely on. This informal survey will help us make wise advertising decisions in the coming year. Please take a minute and let us know by sending an email to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it .
This teacher's New Year's Resolutions:
stretch more
drink more water
drink less coffee
drink more water
get more sleep
get more done
drink more coffee
survive Phase C
train more
teach better
spend more time with family
Core Training 3
The last two months of 2004 we discussed training the abdomen and the back muscles to create a strong functional basis for movement and fighting. The foundation of these areas are your legs, obviously for movement and footwork, but also leverage for striking and grappling. In any self defense scenario you might think of, whether its getting out of a headlock, getting off the ground or kicking, strong legs will help carry you through. You will kick harder, move faster, and have more endurance.
Legs should be trained for an even combination of strength and endurance. Leg training for martial artists should include exercises that simulate fighting postures, and generally do not involve a lot of heavy weight but more of a focus on supporting and moving your own body. Use of stability balls and Yoga movements and positions, even tai chi would fall into this domain. Lunges or stepping up on a bench are good for balance and strength and more closely simulate a position your legs will be in while fighting. It also ensures that each leg is trained evenly, whereas squats or leg presses might allow you to favor your strong side.
For endurance, train with weights that allow you to do 15 - 30 repetitions. For strength, use weights that exhaust you in 12 or less. When training the legs with heavy weight and low repetitions, it is safer to use equipment that provides some back support. More advanced lifters and athletes may wish to do exercises for the legs with heavy weights knowing that they may also work the back as well. An example would be squats or lunges with free weights.
Along with the leg pressing movements, a well rounded leg workout will always include some kind of leg curl for the hamstrings, and some kind of calf exercise. Hamstrings are commonly neglected, to the dismay of lower backs everywhere. They need to be stretched, and strong. Hamstring muscles are what stop you from hyperextending your knee when you throw a kick. The calves provide explosive power, and stability in the ankles and feet.
If you have any knee pain or other physical limitations that could be aggravated by some of the more intensive leg exercises it may be advisable to check with your doctor, a chiropractor, or a trainer before starting a new regimen. Do some research, experiment, and stick with it. One good thing about leg training is that your legs should adapt fairly quickly, and you will feel stronger in a few weeks. Leg training should be done once or twice a week at the most. Be careful to allow time for recovery before your Krav Maga classes. This is true of any resistance training activity, but particularly with legs, an equal amount of attention should be paid to stretching and flexibility.
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