Back to School means back to routine!! Fun Fun, right?! (yea...not so much) For some, routine, schedule and planning ahead comes pretty natural, for others, it can be pretty tricky. Lucky for you, I have put together a "Back to Routine" checklist that may make the transition to organization and a successful school year an easier one. Easing your kids back into a routine will help both parents and children avoid the anxiety that comes along with a new school year. 

NIGHT TIME ROUTINE

The key to a stress free transition is making sure you start early. Do not wait until the first day of school to start a routine. If you start early, this will give your family time to acclimate to the new schedule for both you and your child.

As school time starts to rear its ugly head, it is important to start the kids on a bedtime a week or so before the big day, with a "wind down" period about an hour or so before bed. This time is the perfect time to pack book bags, make lunches, turn off ALL, yes I mean all, electronics and start to settle in for the night. (This also helps to avoid a hectic morning, rushing trying to get it all together last minute.) Keeping your house quiet and calm during "wind down" time will also ease the transition into bedtime.

Making sure your kids get enough sleep is an essential part of their behavior, concentration and overall performance throughout the day. SCHOOL AGED CHILDREN NEED AT LEAST 9 HOURS OF SLEEP EVERY NIGHT. Any less than this will have a dramatic effect on their learning and retention, making it nearly impossible. Here is a bedtime chart that was put together by Parenting Magazine, it is a great guide to follow...

0 – 2 years of age: 7:00pm 

3 – 5 years of age: 8:00pm 

6 – 8 years of age: 8:30pm 

9 – 12 years of age: 9:00 pm 

12- 15 years of age: 9:30pm 

15+ years of age: (Your child, by this age, should be able to decide when they need to go to sleep and prioritize their after school responsibilities accordingly.) 

Obviously, you adjust the schedule for what works best for you and your family, but nevertheless, it is a good guideline to follow. 

MORNING TIME ROUTINE

Morning time should be used for only getting ready for the day. You should not use this time to pack lunches, finish homework etc. This will only get the day started off to a chaotic start and leave you and your child feeling "funky", for a lack of a better term, for the day. Once your kids are a little bit older and more responsible, try giving them their own alarm clock to set with you the night before. This will give them the opportunity to prove to you that they can wake up, get dressed and ready to start the day all by themselves without the help of mom or dad.

Eating a healthy, well balanced breakfast will help energize and focus your kids throughout the first half of their crazy day. Many parents resort to something quick and easy, such as cereal or a sugary waffle. With a little bit of planning you can get them to start the day off right. Click me for some healthy breakfast ideas 

AFTER SCHOOL ROUTINE

Most of your children will, unfortunately, have homework to do on a daily basis after school. Encouraging them to finish their homework right after a snack when they arrive home from school will benefit their focus and make it a little easier to complete the task at hand.  Plus it leaves late afternoon or early evening to focus on family time, or other activities that your child might enjoy better than homework before bedtime ;)

After school activities are also a fun way to get your child to expel some extra energy and meet some new friends outside of their classroom! First, discuss with your kids what they would enjoy doing, karate, tae kwon do, gymnastics, jiu jitsu, or whatever they are most interested in. Then you can find some classes that are 1 or 2 days a week to switch up the normal day to day montany. Martial Arts is a perfect way to teach your kids confidence, discipline and a goal to work towards that can help them in life many ways. There are many options out there for your child in the Martial Arts world. Why not give it a try and see how they like it? You never know, it can be life changing for some children. Click here to read how Martial Arts improves child behavior.

The new school year is a great way to help introduce your kids to new activities, new routines and a new way of life essentially! Creating a school schedule that everyone can follow and feel at ease with, will make this school year a more successful one than in years past, I promise!!

Are you looking for a family vacation this summer that doesn't involve standing in long lines and eating tons of junk food? Then why not opt for an active one instead! Lucky for you, our beautiful state of Georgia offers MANY options for you to take this opportunity to enjoy your family. Best of all, most of them are just a short driving distance away!! There is no reason that you and your family can not get out this summer, enjoy the outdoors and incorporate some sort of exercise while having fun. Whether it is taking a day trip somewhere, packing a lunch, picnicking and hiking, or taking off for the weekend and enjoy a little camping trip and reconnecting with one another and with nature.

Our family at Honor Athletics is the most important thing to us, and we love nothing more than getting outdoors and being active. So, I have put together a MUST DO LIST for this summer to get you and your family excited about spending time together, moving and getting some fresh air! Leave those Blackberries, IPhones, IPads and all your other devices at home and reconnect with the ones who matter most to you, that is my challenge to you this summer! 

*First is the one that we have done the most, and that is STONE MOUNTAIN NATIONAL PARK. Stone Mountain offers everything for the outdoorsman! You have the option to take a walking trail or a hiking trail up to the top of the mountain that is approximately 1 mile each way. We love to pack a lunch and eat at the top of the mountain that overlooks the amazing city of Atlanta with breathtaking views. It is not a very difficult hike (our 2 1/2yo daughter does it with us) and has an extremely rewarding finishing view. The park also offers things like a laser light show at night, canoeing, playgrounds, fishing, golfing and much more. A must do for any family, you can just spend the day or spend the weekend, either way, you need to come and see this big granite mountain!

*Take a Full Moon Bridge Hike at TALLULAH GORGE STATE PARK. This is so cool! It is about a mile and a half hike that will take you down the stairs, across a suspended bridge that is 80 ft in the air and around the rim of the gorge, all while underneath an amazingly huge full moon! You do need to register in advance and its $5 per person and $5 to park, but HIGHLY worth it! Just click the link for more details and exact dates. That is not all that this gorgeous park has to offer, you can also mountain bike, kayak, whitewater raft and view pristine waterfalls, just to name a few activities that go on here.

*Go fishing in the picture perfect JEKYLL ISLAND. We have had the pleasure of visiting Jekyll Island for a very close friends wedding last year and I have to say, it was perfection. I have never seen such beautiful trees, beaches and landscaping in my life. The fishing at Jekyll alone is something that must be experienced at least once in your life. You can rent a charter boat and go deep at sea or stay close to the shore. Either way I know that you will not be disappointed. You can also go on some amazing dolphin tours or rent kayaks and have your own tour! They also offer dinner cruises and plenty of of fun filled outdoor family activities. Whether you want to just pick shells on the beach and have a picnic or be adventurous, Jekyll has something for everyone! 

*Enjoy a wonderful night under the stars camping at AMICALOLA STATE PARK  in Dawsonville, Georgia. Here you can hike to the highest cascading waterfall east of the Mississippi! You can rent a cabin, camp or stay at the Lodge, whatever you decide, I can promise that you and your family will have a vacation that they will remember for years to come. You can enjoy whitewater rafting, hiking, trout fishing and horseback riding making this an ideal location for any outdoor enthusiast and their family. 

 *Take a nature walk thru PHINZY SWAMP in Augusta, Georgia. This park offer over 1,100 acres of nature at its finest. It is located just minutes from downtown Augusta! Here you have the opportunity to see Alligators, Red-Shouldered Hawks, Blue Herons, and if you're lucky, Bobcats! What is so cool about this park is they offer what is called Swamp Saturdays. This is where they provide a guided, introductory 2.5 mile walk thru the swamp. They are free and no reservation is required. They do this the first Saturday of every month and starts at 9:30am. The volunteers that guide the tour are able to provide you with information that you might not know about the swamp the the animals that run thru it. Something that you and your family are sure to be amazed by!

*Learn a new skill with your children and take an Archery Class at PANOLA MOUNTAIN STATE PARK.  At the nature center of this beautiful park they offer an indoor archery class with a certified instructor!  All equipment can be provided for you or you can bring your own. The cost includes an all-day archery range pass and is for ages 9 and up. You do need to register in advance for this and the cost is $10 per person and $5 for parking. Just click the link for more details. What a fun way to learn something new and enjoy the outdoors with the people who mean the most to you. 

Well there you have it folks! 6 trips that you can do to get out of the house and enjoy this beautiful state that we are lucky enough to call home. I hope that you are able to try at least one of these this summer. You really have no excuse not to!! We love to hear from our customers and if you or your family tries any of these fun activities this summer than please comment your experience and post pictures below!! Thanks for reading and hope you enjoy your beautiful families this summer! 

xoxo, Kristyn 

If you are going to learn the art of Brazilian Jiu Jitsu then it is extremely important that you have the right Gi to last you throughout your most intense training sessions. Here is a quick guide with some simple pointers to follow to make sure that you get the right Gi that fits you, your budget and your training needs. I have also included some instructions on how to properly care for your Gi and make sure that it lasts as long as possible.

First lets talk WEAVES (no not the kind that you see on the Real Housewives of Atlanta) Jiu Jitsu Gi's are commonly classified to as the type of fabric "weave" that they are composed of. The weave of the Gi is normally only referred to the construction of the jacket, not the pants. However, buying a more durable Gi jacket will usually always come with more durable gi pants.

SINGLE WEAVE 

Single Weave Gi's are the most basic type of Jiu Jitsu Gi. They are thinner and lighter, but that also makes it easier for your opponent to grab and hold onto you for dear life, making it much tougher for you. Single weave Gi's use the same fabric twisting pattern that is found in double weaves, but because of how lightweight they are, it is often a good choice for extreme heats during the summer. A single weave is much less durable than other heavier weaves, but if you are just starting out in BJJ a single weave might be a good idea because of the lower cost. Here are our top selling Single Weave Gis... Honor Jiu Jitsu Gi, Tiger Claw BJJ Gi, Cahill Black BJJ Gi

PEARL WEAVE

If your Gi is not labeled Single Weave or Double Weave chances are it is a Pearl Weave Gi. This type of weave got its name because the "bumpy" texture that it has resembles small pearls. Typically pearl weaves are a little heavier than the Single Weave Gi making it more durable and harder for your opponent to grip.  The Pearl Weave Gi is typically about as strong as you can get, it resists stretching making it tougher to grip compared to the Ultra lightweight Gi's as well. Here is a list of our Top Selling Pearl Weaves...Gameness Female Pearl Weave, and our Honor Pearl Weave Gi is also available for $99.99 (contact us for ordering)

 DOUBLE WEAVE 

Double Weave Gi's are a little more expensive and heavier than Single Weave but recently they have fallen a little short for most BJJ practitioners due to their weight and stiffness. They just are not as comfortable if they do not fit exactly right. However, for a competition a Double Weave Gi is usually a better option than a single weave because their thickness and stiffness will make it more difficult for your opponent to hold onto. A drawback for double weaves is that they are usually very heavy and if you’re having trouble making weight for a jiu jitsu tournament, a double weave gi will make it that much harder for you to weigh in since most tournaments require you to weigh in with your Gi on. Some of our top selling double and triple weave...Bad Boy BJJ Uniform, Hayabusa Triple Weave Gi

SIZING

Sizing can be difficult sometimes when it comes to BJJ Gi's. It literally varies from manufacturer to manufacturer. Typically they are sized with "A" for adult and usually size between 0-6 with and A2 or A3 being the most popular size. It is easiest to determine your size base on your weight. We have size charts supplied on all of our Jiu Jitsu Gi descriptions.

TAKING CARE OF YOUR GI 

~ Always hang your Gi up immediately after you get home from training. This will help from mildew and mold to form. Never leave your Gi in your gym bag wet and sweaty.

~ Wash your Gi, rash guard, knee guards and compression shorts separately from your other clothes to prevent your clothes smelling like your lovely gym bag.

~ MOST GI'S DO NOT COME PRE SHRUNK!!! If you take anything from this article, take this tip with you! It is very important that you know if your Gi is preshrunk or not. If it is NOT pre shrunk and you put it in the dryer, it will shrink significantly! Instead hang it dry or put in dryer on low for 10 min then hang dry. NO MORE THAN 10 MIN IN DRYER.

~ If you put a colored patch on a white Gi, make sure you wash the patch first! The ink from the patch will bleed and you will end up with a destroyed BJJ Gi.

~ Stronger detergents can wear your Gi out a little faster than you would like. If possible buy Woolite for your Gi. If their is a blood stain on your Gi treat it with a stain remover like Shout to remove the blood. 

~Do not Bleach your Jiu Jitsu Gi!! Over time the bleach will wear out your Gi very quickly and eat holes into your Gi. NEVER BLEACH YOUR GI.

~ Never wash your BJJ belt in the washing machine, or any other way for that matter. The belts were not meant to be washed and can cause damage to your BJJ belt. (Plus it looks way better when its all beat up and not brand new and clean.)

Hope these tips help you find the Gi of your dreams! Good luck and call us if you have any questions or want a specific Gi that you do not see on our website and we will be more than happy to help you out! Thank you!

Meditation is not something that comes easily to many people (myself included), others it comes with practice (my husband) and others and can come pretty natural and organically. It takes some concentration to train your mind to get to a certain type of consciousness, but like everything else in life, practice makes perfect! There is no better time than today to start practicing your meditation to help you throughout your daily life, ESPECIALLY if you practice Martial Arts or any combat sport for that matter. I hope that this article helps you to learn the art of meditation and realize how it can help everyone achieve their goals in life.

ENERGY OR CHI MEDITATION

Tai Chi master Shi Ming says that "the process of refining one's consciousness is the absolute basis of higher training in martial arts." By consciousness Shi Ming did not mean ordinary everyday consciousness, but "to a condition in which body and mind are fused, spirit and matter are united." All martial arts practice some sort of meditation. They require deep abdominal breathing with an exhalation that is longer than the inhalation. That breath is designed to circulate chi or energy throughout your body.That energy is meant to flow in a circular motion from the top of your head down the cocyx and soles of the feet and back up to the head. This is the perfect meditation to do before your training. It is best performed in the morning or late in the afternoon for at least 15-20 minutes a day.

DISCIPLINE AND CONTROL MEDITATION

Martial Arts also uses meditation to clear your mind of negative thoughts or weakness that you may have before sparring, training or combat. By clearing your mind you are more aware of any insecurities, anger or anything else that you have hidden in your subconscious that can prevent you from achieving your martial arts goals. This type of meditation is meant to sharpen your focus as well. By sitting still and clearing your mind you will create yourself to be a very focused and disciplined martial arts practitioner. Breathing deeply and deliberately while standing or sitting and concentrating on immovable thoughts of empowerment is one way practitioners teach this technique.

In my journey to reach a deeper level of meditation, I came across this amazing "how to" video that I would like to share with you. Deepak Chopra has some great tips for achieving that next level of meditation. Here he discusses how important the little things are that you do to interrupt your meditation. Hope you enjoy and Happy Meditating! 

Many Martial Artists around the world have simple "must follow" rules to improve their performance and enhance their training abilities. Some are more strict than others, and some, in my opinion, are a little superstitious if you will. Here are 5 simple rules to follow, before and after your training. These simple rules will help you in the long run with things like recovery, performance and cardio.

RULE 1: DIET, DIET, DIET

There is no question about it, your diet is the number one thing that can prevent you from having the most incredible training or sparring session of your life. What you put in your body is a direct correlation to how your body feels, performs and recovers. In turn, that takes a toll on your mental state. Which can make or break you in a fight! The rules for your diet are simple...

~Fuel up before training! Never train on an empty stomach. Eat about an hour or so before training to improve your energy, focus and intensity during your training sessions

~Eat protein. Protein contains amino acids that are useful in building your muscles and spiking your metabolism. 

~Avoid empty calories. Stay away from foods that don't serve a purpose. We all like a little biscuits and gravy every now and then, but the nutritional value is almost nothing...hence the term "empty" calories. 

~Eat several small meals a day. Dont skip meals, this will cause you to get hungry and crave those unwanted foods that will deter you from staying on track with your diet!

RULE 2: DRINK WATER LIKE THERE IS NO TOMORROW!!

Water is essential to good health, that is no secret. But are you drinking enough water daily to support what you are sweating out?  The general rule of thumb that everyone has heard before is 8 glasses of water a day. But is that appropriate for someone who trains hard in Martial Arts? The simple answer is no. If you engage in any activity, especially Martial Arts, that includes any intense exercise for more than an hour, you need to drink at least 1.5 to 2.5 more cups of water per day. During long bouts of intense training, it is best to consume a sports drink that contains sodium. This will help replace all of the sodium lost in sweat and can drastically reduce the chances of developing a life threatening condition called hyponatremia. Also, continue to replace fluids after you're finished training to help your recovery the next day.

RULE 3: FOCUS ON A POSITIVE MENTAL STATE

I am sure you have at least heard the term "mental defeat" and in some cases, even experienced it first hand. This can be something that gets better with experience over the years of fighting or training. It is important that you are infinitely confident with your abilities and actually see the outcome going in your favor. This can usually be helped with meditation or some form of getting your mind "empty" before your fight or training session. It is also very important that you do not let your emotions take over in any situation. When you fight or train angry and let that emotion take over you are now not as in control of your mental state as you should be. It is important that you calm yourself down and refocus that energy into a positive mental state to get you through what it is that you are doing at that moment. This is something that does not come as naturally to some people, so it is imperative that you practice meditation to clear your mind and refocus yourself.

RULE 4: WORK ON YOUR FLEXIBILITY DAILY

It is important to stretch not only before and after your Martial Arts training, but EVERY SINGLE DAY. Even on your off days of training. Morning time, when you wake up, is the best time to get in your first stretch of the day. This will get the blood flowing and increase suppleness to the muscles. It is important to stretch slowly and consistently to avoid injury. It is also very important not to bounce while stretching because this will actually cause the muscles to tighten up and could cause serious injury. If you overstretch and injure the muscle, you have to go back to a lower level of flexibility and start over. So set your stretching goals over a period of weeks or months, not days, for best results. A stretch machine is a perfect way to do this and reach your stretching goal safely and easily.

Purchase your stretch machine here... http://honor-athletics.com/pro-leg-stretcher/

RULE 5: TRAIN LIKE YOU WANT IT

This seems like an obvious one, but it sometimes is the hardest one to follow. Those days when you feel like you just don't have it in you and it's just so tempting to go home, sit on the couch and eat a gallon of your favorite Blue Bell ice cream......GO AND TRAIN!!! It is usually the best training session that you will have on nights like that! It is so much more rewarding to go and kick someones a** then it is to think "Dammit, I wish I went to class tonight" We have all been there and it is hard to snap yourself out of it sometimes. But just remember, whatever your goal is with your Martial Arts training, you can get there as long as you are willing to do the work!!

With an alarming scream, your 5 year old soars off the couch and karate kicks the air, raising your hair and your blood pressure simultaneously. Before you panic and bubble wrap the living room, try channeling this new urge and enroll your child into Martial arts classes.

I know what you are thinking, "I don't want to make them even more violent or aggressive, I don't think Martial arts will help my child." Well actually you couldn't be any more wrong my friend. Martial Arts such a Brazilian Jiu Jitsu, Tae Kwon Do and Kung Fu are a fun way to teach children focus and discipline all while keeping them active and fit! In fact, many parents who's children have been diagnosed with Attention Deficit Disorder (ADD) or Attention Deficit Hyperactive Disorder (ADHD)  have had great success with these type of programs because it teaches self control and helps concentration, exactly what those diagnosed with ADD or ADHD are lacking. 

Want to take it a step further? Here's a thought....Take some classes with your child! It is a great way to bond as a family and shows your child that you are interested in their new hobby. Additionally, joining in on the fun will allow you and your child to spend some quality time together and learn self defense all at the same time! This can provide your child with an extra layer of encouragement and a feeling that you are a part of her learning experience. 

If the physical benefits alone like, weight loss, improved flexibility and muscle tone, aren't incentive enough to start training with your little one, think of all of the psychological benefits Martial Arts has to offer as well. It helps relieve stress, maintain your mental focus and lowers your blood pressure! Who dosn't need a little of that in their life?! 

So if you thought Martial arts classes were just for kids, I hope I opened your eyes to how it can benefit your ENTIRE family. Take that first step and get your family started today! After all, a family that trains together, stays together! 

Let me start off by introducing everyone on the Honor team.... 

First, and in my opinion the "big man on campus", we have Phil Burney Sr. Phil started martial arts when he was just a teenager in West Palm Beach, Fl. He quickly fell in love with the sport and didn't waste anytime achieving his goals of becoming a black belt in Kickboxing and Uechi Ryu Karate. At 61 years old, he is the toughest SOB that I have ever met, and yet the most humble and respectful man you will ever encounter. He is the backbone of this business and his family.   

Second, we have the sweetest and most kind-hearted human being on the planet Mrs. Cynthia Burney. Cynthia and Phil met when they were 20 years old and have been inseparable ever since. They have managed to raise 2 amazing children together (Phil Jr who is 34 and Brea who is 31) start and run a successful business for 35 plus years now and still remain best friends after all these years. Cynthia is also an amazing grandmother to Sadie, our little sweet pea. She is the person who knows ABSOLUTELY everyone in the martial arts business in the entire state of Florida. If you don't know Cynthia from Pro Karate in the state of Florida, you have been living under a rock!

Third, is my husband and the best man and father I have ever known, Phil Jr. Phil has been working for his parents at the karate store since he was 15. (don't get me wrong, he has been in the store running around in diapers, but officially on the pay roll since 15) Phil grew up watching his dad at many amateur fights with his mom and sister Brea. He says that one of his first memories as a child was his dad kicking a palm tree over and over and over again to condition his shins....I know sounds crazy, but its the truth! Ask any of his friends growing up, they will tell you.  Phil Jr. now trains in Brazilian Jiu Jitsu and is currently a purple belt. He is a wonderful father to our beautiful daughter Sadie Grace who is 2 years old.

Last but not least there is me! Kristyn. I became a part of this wonderful family 10 years ago. I immediately fell in love with everyone in the family, and I think they did me too (at least I hope so) :) If they didn't at first, they sure did after we gave them Sadie!! She has 100% of grandma and pop pops heart! I have absolutely no background in martial arts, but after being apart of this family for the last decade I'm sure I know more than the "average Joe". Hopefully soon I will be able to say that I train in Jiu Jitsu, that is my next goal...just to start! 

So there you have it folks, that is the Honor Athletics Martial Art Supply family. We currently own a beautiful retail store in Atlanta, Georgia. We have been open there for almost 7 months. We had 3 retail stores in South Florida for 35 years and decided to relocate the business to Atlanta about 1 1/2 years ago. Business has been great and the people of Georgia are just incredible!! I truly mean that! We say it almost every single day, the people here are the nicest and most welcoming people you will ever meet. We hope to have another 35 years in business!!

Thank you to all of our loyal customers, new and old. We love each and every single one of you!! 

Sincerely, 

The Honor Athletics Family