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Get Moving With Martial Arts

Get Moving With Martial Arts

According to the CDC, a staggering 25% of U.S. adults are considered physically inactive. The health repercussions of not getting enough physical activity can be severe: obesity, heart disease, type 2 diabetes, and even cancer. Of course, the benefits of physical activity are numerous including a decreased risk of chronic disease, improved mental health, and better sleep to name a few. Bottom line, as adults, we need to get moving.

There are several reasons adults don’t exercise. The most cited reason is a lack of time. Also noted are a lack of support or lack of desirable options. Let’s face it, the idea of spending half an hour on a treadmill isn’t exactly inspirational.

So, what can adults do to get moving that’s fast, effective, and includes a positive and supportive community?

Martial arts training is an ideal solution. Surprisingly, only 5% of adults have ever trained in a martial arts discipline. With so many benefits, we want to do our part to share our passion for mixed martial arts training and grow that number.

There are a variety of physical, social, and emotional benefits to training in martial arts. Need to loose weight? Want to feel stronger? Could you use a confidence boost? Is a lack of accountability crippling your progress? Regardless of what your fitness goals are, you can completely transform your life with martial arts training. We’ll show you how!

Get Moving With Martial Arts

 

Ready to become part of the 5% of adults that consider themselves martial artists? It’s time to get moving and start getting the results you deserve. At Invictus, we help you do just that! And it’s easy to GET STARTED.

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Make Any Workout More Effective

Make Your Workouts More Effective

We’ve all been there. We start out with the best intensions, come up with a goal, and a plan, and commit to getting in better shape. But then something happens. We get injured. We don’t see the results we expected. We get discouraged. Sometimes, we even quit.

So, how do you make sure to stay on track with your fitness goals?

We’ve come up with some simple tips to make your workout more effective, maximize your results, and minimize your chances of injury.

Always make sure you warm up first. According to Mayo Clinic, a warm-up should last around 5 minutes. Warming up helps prepare your body for aerobic activity and lowers your risk of injury.

Fueling your body before a workout is just as important. Protein is one of the most important nutrients. The recommended dietary allowance is 56 grams per day for men and 46 grams per day for women. While this may sound like a lot, and you may not be a fan of protein shakes or bars, there are several foods that are excellent sources of protein.

Some examples include:

  • 1/2 salmon fillet – 30g
  • half a chicken breast – 26g
  • 3 ounces of lean beef – 25g
  • 7 ounces of greek yogurt – 20g
  • 2 eggs – 12g
  • 2 ounces of almonds – 12g
  • 1/2 cup of lentils – 9g
  • 1 cup quinoa – 8g

Above all, always listen to your body while exercising. Pace yourself and be patient. You will continue to get stronger and more resilient over time. Prioritize cooling down after you workout. A cool down activity can take as little as 5 to 10 minutes. Walking, yoga, or static stretching are great options. This will speed up your muscle recovery and reduce soreness.

Check out the graphic below for more great tips.

Make Your Workout More Effective

Ready to put these tips into practice and start getting the results you deserve? At Invictus, we help you do just that! And it’s easy to GET STARTED.

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Top 5 Reasons Parents Love Martial Arts

Top 5 Reasons Parents Love Martial Arts

There is no shortage of benefits when it comes to training in the martial arts. But, as a concerned parent, you want to be confident in selecting a program that will be most beneficial to your child. Allow us to grant you the gift of going second.

We hear all the time how much parents love martial arts and we’re excited to share what they have experienced!

Here are the top 5 reasons parents LOVE the martial arts for their families:

1. It Keeps Kids Active

It’s easy to see that martial arts is great exercise and, unlike less engaging workouts, the process of training in martial arts is more exciting and fun for kids of all ages. We hear time and time again, “I never thought I’d get my kid off the couch and willingly attending a fitness class…but they LOVE martial arts!” That’s because every class is different and progress is easily measurable. Students love being able to learn new techniques and earn new belt ranks as they improve over time. Being able to consistently celebrate their progress keeps them engaged and excited to come to class keeping them active and fit.

2. It Teaches Discipline

Parents often notice the immediate focus on practicing good discipline habits during martial arts classes. From requiring students to use respectful responses like “yes, sir” or “yes, ma’am” when addressing their instructors and peers to practicing the martial bow, the importance of demonstrating good discipline during class is hard to miss. Perhaps even more important, an emphasis on self-control and self-discipline is also evident. Students learn to move on command, manage their emotions, and control their power when working with their peers.

3. It Teaches Confidence

Martial arts sets kids up for success by giving them a series of short-term goals that they can attain quickly while keeping them focused on the long-term goal of black belt. As parents, it’s so encouraging to see them develop stronger voices, carry themselves with more pride, and become advocates for themselves as they grow as martial artists. Through the course of their training, their confidence improves and they learn to believe that, with hard work and commitment, they can accomplish great things.

4. It Helps Them Avoid Dangerous Situations

Unfortunatly, parents today are no strangers to the idea that violence is a part of life. From bullying to child abduction, and even sex trafficking, keeping our kids safe is a major concern. One of the most important things martial arts teaches kids is how to be more aware of their surroundings and how to avoid putting themselves in potentially vulnerable situations. Clearly, the best way to avoid being a victim of violence is to not be there in the first place! Having said that, as responsible martial arts instructors, we also equip our students to be prepared to protect themselves from tricky people, if avoiding the situation is no longer an option. A solid martial arts program includes comprehensive self-protection training giving students the confidence they need to feel safe in everyday life.

5. It Creates Community

We’ve all heard that it takes a village to raise a child and any parent who’s ever struggled to find their tribe knows how true this can be. As parents, it feels great to see your kid quickly making friends during class. What is often unexpected is how quickly parents will befriend other parents within the academy community. Pretty soon, everyone is just as invested in seeing your kid succeed as you are. Imagine being part of a community of instructors, parents, and like-minded kids dedicated to helping your child become the best versions of themselves. It’s more than a village. It’s family.

Ready to see why so many parents chose Invictus Martial Arts for their families? We make it easy to GET STARTED.

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All rights reserved. Used with permission. This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.

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SMART Fitness Goals

SMART Fitness Goals Yield Big Results

When it comes to fitness goals, everyone knows how important setting goals is to staying on track and achieving lasting results. But, did you know that not all goals are created equal? In fact, setting SMART fitness goals can make all the difference. The acronym SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching your desired outcome.

Setting SMART goals will help you stay on track and remain committed to completing every planned workout and sticking to healthy meal options.

So, what’s the best way to start creating SMART fitness goals? Use the tool below to help you better understand what makes a SMART fitness goal so powerful.

SMART Goals

Now, let’s put our learning into action!

Clearly, we’ve all heard a fitness goal like “I will exercise more”. While that is a great place to start, it can be difficult to measure your progress with such a vague statement.

And let’s face it, it’s pretty challenging to keep chasing a goal when it just doesn’t feel like you’re making any progress.

So, how do we revise this goal statement to set us up for success?

Instead of saying “I will exercise more”, we can easily turn this into a SMART goal by saying “I will attend 45 minute kickboxing classes on Tuesdays and Thursdays for the next 6 months”. As you can see this goal is now specific (kickboxing), measurable (45 min classes, 2 times per week), attainable (challenging but realistic), relevant (pertains to fitness), and timely (6 months).

It’s important to note that fitness goals typically fall into three main categories: physical goals, health goals, and behavior goals. Creating SMART fitness goals in each of these categories will set you on course to creating lasting habits that will yield long-term success and have you living your best life yet.

Ready to set some SMART fitness goals and get the results you deserve? At Invictus, we help you do just that! And it’s easy to GET STARTED.

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Make Your Resolution Stick

One of the most important aspects of any goal-setting activity that you have is to make your resolution stick. Of course, most people would agree that while that’s easy to say it’s more challenging to actually do. So, here are a few quick tips and tricks you can quickly use to make your resolution stick:

Know What You Want

You must first know what it is you hope to accomplish. Whether it’s to fix some mistakes of the past or avoid some undesired future, knowing what it is you actually want to achieve is the first and most important step.

In fact, some of the most successful people agree that creating a vision board is key to actualizing your goals. There are several reasons that this is absolutely true but here are some key points to consider:

  1. You can SEE your goals daily
  2. You will FEEL like you’re making progress
  3. You have a greater SENSE of motivation

Of course, if making a vision board seems daunting to you, simply find some images that inspire you and keep them where you can see them daily.

Remember, this must be personal and doable… but most of all, what you ACTUALLY want. Because people who know what it is they truly want always get it.

Have A Plan

There’s a good reason that books like Discipline Equals Freedom and Atomic Habits are so popular: success only comes from consistent planning and daily execution.

Without a plan to achieve your goals, your resolutions simply become wishes. Having coaches and mentors to support you is crucial and key to accomplishing your goals.

In fact, one of the best examples of this is in mixed martial arts training at Invictus. Each new belt rank and level quickly support your wellness goals (whether physical, mental, etc) while keeping you challenged and growing. It’s easily one of the best ways to feel good and get a great workout while making tangible progress.

Daily Execution

Put simply: your goals won’t work unless you do.

Recently, during one of our small group classes, the coaches were having a conversation with members about small, daily actions and how quickly they can add up. The coaches asked the question: have any of you ever done more than 7,000 push-ups? Everybody agreed that they didn’t know.  The coaches then encouraged the members that if they committed to only 20 push-ups per day that they would accomplish having completed over 7,000 push-ups in a year.

Everyone was stunned.

No one had thought it was that simple.

Small, daily action creates big results. To do this, here are a few suggestions to leverage to turn your goals into results:

  1. Set a reminder on your phone
  2. Tell a friend to help keep you accountable
  3. Join a community of like-minded people
  4. Hire a coach to help you
  5. Schedule your actions

The most important lesson here is this: take consistent and intentional action daily.

Track Your Progress

You need to know where you are today and set up a system to review your progress. There are several great resources available via apps and web services today. But it’s usually the simple one that will help you the most.

For example, when it comes to nutrition goals, most people set big goals (which is good) with unrealistic time frames or caloric targets. This makes keeping your goals so challenging that the goal actually becomes a roadblock. The best nutrition goals are the ones that you can actually do consistently. Meaning, if you have the resolution to drink more water, start simply by drinking 500 ml in the morning and 500 ml in the evening. Then, as you feel thirsty throughout the day, you’re free to drink water as needed. To do this, you can buy a 1,000 ml (about 1 qt) water bottle and mark it halfway so that you can easily see your progress.

Whatever your goal, keep track of your progress to see what’s working and what isn’t. Think of it from a scientific perspective and that you need data to better understand what is effective at helping you achieve your goal and what is less effective.

Set A New Goal

Inevitably, if you’ve been following these success methods, you will need to set a new goal. Now, it could be that you’ve learned along the way that your initial goal needed adjusting. It could also be that you accomplished your goal and now you’re ready for a new challenge. Regardless, always remember that the goal isn’t the point… your transformation is.

It’s been said that the journey is often more important than the destination. But in fact, you can be confident in knowing that who you are becoming as a result of achieving your goals is the ultimate prize and best result you can accomplish.

Make Your Resolution Stick

See, when you become a healthier individual, then your family is better because of it. Because you become better, their lives are positively influenced.

Your health and wellness goals made you a better person…

…improving the quality of life for your whole family,

…which makes for a better community,

…and inspires others to take better care of themselves.

Realize that there are people right now in your life that need you to do this. They are waiting for you to take bold action to accomplish your goals and make your resolution stick.

At Invictus, we help you do just that! And it’s easy to GET STARTED.

 
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More veggies, less drama

Get Your Kids To Eat More Veggies

Parents, we’ve all been there. Despite our best efforts to encourage healthy eating, we still struggle to ensure our kids are getting enough vegetables in their diet. Most parents understand the importance of providing a wide variety of vegetables for their kids to enjoy; however, getting them to actually eat those vegetables is typically easier said than done.

According to the CDC, 90% of children (ages 2-18 years) aren’t eating enough vegetables. In fact, only 2% of teens are getting their recommended servings of daily veggies.

So, what’s a parent to do? When it feels like you’ve tried everything and the temptation to give up is stronger than the desire to stick it out, give these mealtime hacks a try instead:

Lead By Example

That’s right. As parents, we can’t just talk the talk, we have to walk the walk, too. We can offer our kids nutritious meals and encourage them to eat more veggies all we want, but if our behavior doesn’t match what we’re asking of them, they will notice.

In fact, a recent study out of the University of Michigan proved that it’s less about mealtime conversation and verbal encouragement and more about exhibiting the desired mealtime behavior. So, do the work, and lead by example.

Get Them Involved

Involving kids in meal-time decisions can help give them a sense of control. Meal planning and grocery shopping are great activities to invite your kids to participate in. This is also a great way to discover which vegetables they like best and even encourage trying something new. When it comes to meal prep, letting them pick how they want their vegetables prepared (raw or cooked) is also a simple way to get them involved.

Another great idea is planting a small vegetable garden. When kids are involved in where their vegetables come from, they’re more likely to be open to trying them.

Repeated Exposure

A recent study published in the American Journal of Clinical Nutrition suggests the getting kids to eat their veggies mostly comes down to repetition. This means that the more you expose your child to vegetables, the more likely they will eat them.

Be consistent. Offer at least a small serving of veggies at every meal. Even if they only take a few bites, that’s more than they would have eaten otherwise and they’ll be more likely to try again at their next meal.

It’s All About The Pairing

Let’s face it, if kids have the option of eating pizza or broccoli, they’re probably going to eat the pizza first. And once they fill up on their favorite foods, they won’t be hungry enough to eat their veggies.

Consider pairing the veggies with a less desirable main dish that the kids still enjoy but isn’t quite as popular. Get creative! veggies don’t just have to be a side to the main course. If pizza is the go-to dinner of choice, why not add some veggie toppings? Another great strategy is offering veggies before dinner is ready. When kids are hungry, they’ll eat more, even if that means eating foods they normally wouldn’t.

 

Ready to get your kids active and do something good for their health? Try a martial arts training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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Simple Tips To Encourage Healthy Eating

Simple Tips To Encourage Healthy Eating

November is Good Nutrition Month so we’re taking a look at some simple tips to encourage healthy eating. With the holidays quickly approaching it’s easy to feel overwhelmed when it comes to making smart nutrition choices.

Fortunately, establishing and practicing healthy eating habits now can pay off big in the long run and make navigating the food offerings at all those holiday parties less stressful.

There’s really no reason to wait until the new year to resolve to make your nutrition a top priority. As they say, the best time to start may have been yesterday, but the second best time to start is right now.

Here are our five simple tips to help you start eating healthier today:

1. It all starts at home

Create a home environment that makes it easier to make healthy food choices. That’s right, it all starts with cleaning out your pantry. To help you decide which foods can stay and which need to go, read the nutrition labels. Ingredients are listed in order of decreasing volume. So, if you see fat, sugar, or salt listed as one of the first ingredients, that’s not your healthiest option. Don’t get distracted by labels like “low-fat” or “light”. Despite being lower in fat, many times these foods are loaded with excess sugar or sodium. The good news is that anything you decided doesn’t belong in your pantry can easily be donated to a local food bank. Win-win.

Once your pantry (and fridge) are purged of the less than nutritious food choices, make sure you restock with plenty of healthy foods like fruits, nuts, vegetables, and good fats.

2. Meal plan for success

Believe it or not, according to a recent consumer survey, 53% of dinners are planned within an hour of eating them. Without a plan, you’re far more likely to end up in a drive-thru late at night eating foods high in trans fat. Planning ahead makes it easier to be healthy, especially on busy days. Start by planning your shopping list for the week. Pre-considering the health value of each item you add to your list will help you avoid impulse buys when you’re shopping.

In addition to making healthier food choices, you’ll also save a considerable amount of money. On average, it costs five times more to order a common meal from a restaurant than it does to cook the same meal at home.

3. Practice mindful eating

Mindful eating is a practice that encourages people to develop a deeper connection with food and begin to create lifelong, healthy habits. Connecting with the foods we eat can help us more easily recognize feelings of hunger and fullness and even help us experience better digestion.

To help keep the focus on the food, it is recommended to keep screens off during meal time. Whether it’s a snack or a meal, it’s so much easier to unintentionally over-eat if you’re distracted by your device. This is because when we’re distracted it becomes harder to listen to our body’s signals about food and other needs.

4. Know the difference between a snack and a treat

It’s common that people who are making an effort to make healthy eating choices often get the hang of eating healthier meals but struggle when it comes to how to handle the time between meals. Experts agree that aiming to eat every three hours or so can help us stay on track with our nutrition goals. But what we eat during those intervals is crucial to our success.

Remember, a snack is a small portion of food you eat between meals to satisfy your hunger and fuel your body. Some great choices are carrots, apple slices, or a handful of almonds. Alternatively, a treat is a less nutritious option that does not fuel your body and brain. So, that trip to the vending machine for a soda and a candy bar…you guessed it…that’s more of a treat and less of a snack after all.

5. Stay hydrated

It’s fairly common for people to confuse thirst for hunger. This is because the same part of your brain is responsible for interpreting hunger and thirst signals. So, how can you tell the difference? According to expert dietitians, signs of hunger can include feeling weak, irritable, or moody, or feeling your stomach rumble. Alternatively, signs of thirst may include dry-mouth, a mild headache, or feeling sluggish.

So, next time you think you’re hungry, test it out by drinking a glass of water and waiting 15 minutes. If you feel satisfied, you were probably just thirsty. If your stomach is still grumbling, try eating a nutritious snack.

As with most things in life, accountability is key. Get your family involved or recruit a friend to commit to healthier eating with you. Having a trusted ally can make all the difference when it comes to sticking to your healthy food choices. In no time at all, you’ll be eating better and feeling a whole lot better, too!

 

Ready to get active and do something good for your health? Try a martial arts training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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All rights reserved. Used with permission. This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.

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Staying Safe on Halloween

Stay Safe On Halloween

Halloween is right around the corner, which means it’s almost time for trick-or-treating fun! While Invictus helps people stay safe in everyday life, we’re also offering up some simple tips to stay safe on Halloween.

Believe it or not, only a third of parents talk to their kids annually about Halloween safety even though three quarters report having Halloween safety fears.

So, this year, as the kids get ready to dress up and head out for an evening of fun and candy, here are a few tips to chat with them about to ensure they stay safe on Halloween night.

staying safe on halloween

While children are typically the focus when discussing Halloween safety tips, several of these tips can easily apply to adults as well. While children are smaller and harder to see, pedestrian injuries and fatalities also occur for adults on Halloween. If you’re accompanying your kids, always be aware of your surroundings, especially when crossing the street. If you choose to drive during trick-or-treat hours, be very cautious in neighborhoods and keep an eye out for excited kids darting into the street unexpectedly.

Clearly, having a plan as well as a pre-Halloween chat with your kids before heading out to trick-or-treat will help everyone feel safe and confident. Remember: Be smart, be seen, be safe…and, or course, HAVE FUN!

 

Ready to feel safe and confident in everyday life? Try a FREE martial arts training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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5 tips to stop cyberbullying

5 Tips To Stop Cyberbullying

October is National Bully Prevention Month, so we’re taking a look at how we can prevent a persistent form of bullying: cyberbullying.

Recent statistics show that a staggering 59% of U.S. teens have been bullied or harassed online. Cyberbullying includes sending, posting, or sharing negative, harmful, false, or mean content about someone else. The most common places where cyberbullying occurs are social media, texting, online gaming communities, and email.

Effects of cyberbullying can include lower academic performance, poor concentration, increased stress and anxiety, depression, and even increased rate of suicide.

So, what can we do to stop cyberbullying? These 5 tips can help empower our youth to be part of the solution.

Stop Cyberbullying

 

While a majority of U.S. teens will experience some form of cyberbullying, only 1 in 6 parents are actually aware of the bullying. So, how can parents play an active role in preventing their kids from being cyberbullied? Here are a few great suggestions:

  • Ensure that they only friend and chat with people they know in real life
  • Verify that privacy settings are set on all of their accounts
  • Educate them on the importance of keeping their passwords private
  • Show them how to block, delete, or report cyberbullying
  • Limit their screen time. The less time they spend on their device, the less likely that they will be cyberbullied.
  • Get them involved in offline activities.

Ready to get your teens involved in a great activity in a supportive community? Try a FREE martial arts training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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All rights reserved. Used with permission. This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.

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dyslexia and martial arts

Managing Dyslexia Through Martial Arts

October is Dyslexia Awareness Month and we’re taking a look at how a brain-boosting activity like martial arts can help offer support.

While dyslexia is most known for challenges related to reading ability, it’s actually much more involved. Dyslexia is a specific learning disability that is neurobiological in origin. It is characterized by difficulties with accurate and/or fluent word recognition and by poor spelling and decoding abilities. These difficulties typically result from a deficit in the phonological component of language that is often unexpected in relation to other cognitive abilities and the provision of effective classroom instruction. (Lyon, Shaywitz, & Shaywitz, 2003, p. 2).

In fact, current research shows that over 2.8 million school-aged children struggle with dyslexia. Fortunately, martial arts offers a unique way to help!

Here are just a few of the benefits individuals with dyslexia can experience through martial arts training:

Develop Motor Skills

Individuals with dyslexia often have difficulties with fine motor skills which can make activities like writing more challenging. Additionally, kids with dyslexia are often challenged with crossing the midline of their body. Martial arts drills designed to encourage crossing the midline help fire up neural pathways between brain hemispheres making it easier to recall previously learned material. Such drills include common warm-up exercises like bicycle crunches or crab toe-touches as well as pad drills that incorporate strikes from opposite hands and feet. Additionally, martial arts drills like sparring often require the use of both sides of the brain which helps develop new neural pathways and increases processing speed and problem solving.

These martial arts drills gradually work with and improve motor skills through repetitive combos and movements. Each new strike or skill might initially come as a challenge for a child with dyslexia; however, through patient instruction and encouragement, they can experience tremendous success in the martial arts. And this success will have a lasting impact on their cognitive skill development as well.

Increase Focus

Kids with dyslexia often find it challenging to concentrate. Fortunately martial arts is great for practicing and encouraging self-control and focus. In fact, focus-oriented drills that require a student to hit a specific target with a specific strike can help focus their mind and body simultaneously.

Ultimately, developing self-discipline is crucial of kids with dyslexia. Working through learning challenges can be exhausting and discouraging. Strong character traits cultivated by martial arts training like discipline, focus, and perseverance, can make all the difference when academic challenges arise. Kids who train in the martial arts are well-equipped to tackle challenges head-on rather than giving in to distraction or giving up entirely.

Practice Sequencing

Another common challenge for individuals with dyslexia is sequencing. Sequencing refers to an individuals ability to perceive items in a specific order as wells as remember that sequence. Tasks like learning the days of the week, months of the year, a phone number, the letters of the alphabet, and even counting, can be significantly challenging. Being able to sequence effectively is of great importance.

Martial arts helps develop sequencing skills through the instruction, memorization, and practice of combos and long forms.  Remembering long series of movements that combine opposite hand-leg techniques help to develop critical brain skills required for being able to sequence effectively.

Boost Confidence

Typically, kids with dyslexia can struggle with self-confidence. Martial arts training boosts confidence and helps normalize their experience. While kids with dyslexia can struggle with academic performance, they often excel in extracurricular activities. Participating in martial arts training helps equal the playing field. They may experience being “slower” than other kids in their class when it comes to reading, writing, or even math, but in martial arts, everyone learns at the same pace by belt rank. Each new belt rank offers an opportunity to demonstrate what they’ve learned in an environment where they feel supported and celebrated. They’ll feel more confident and begin to see themselves as more than just dyslexic…they’ll see themselves as a strong and confident martial artist.

 

Ready to get your kid training in mixed martial arts? Try a FREE training session at Invictus!  Which class below are you most curious about?

Preschool ages 3-5 (CLICK HERE)

Kids ages 6-12 (CLICK HERE)

Adults ages 13+ (CLICK HERE)

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All rights reserved. Used with permission. This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.

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