Knife Throwing Seminar

We had a lot of fun on Saturday at the Renton Academy learning how to properly throw knives and throwing stars. Here are some pictures for those that couldn't make it.

Getting Ready. We put up boards, foam and targets to give something to aim at, and to protect the walls.

Mr. Ortiz in action.

Oooops, still need more practice!

Looking Intense....

Well, no one can hit the target EVERY time.......

What should you bring to class to drink?

Although the human body is composed of 55 to 60 percent water, we actually have very little to spare. Whether you train on a regular basis or not, fluid replacement is essential. In addition to regulating body temperature, fluids serve as solvents for minerals, vitamins and other nutrients; lubricate joints; act as shock absorbers around the eyes and other organs; carry nutrients around the body and fill cells and the spaces between the cells.

Because fluids are so vital to our well-being, it is absolutely essential to replenish any fluid lost during strenuous exercise. Everybody is probably aware that sports drinks are recommended after or before exercising because of the electrolytes that they replenish your body with. Electrolytes are minerals – sodium, potassium, chloride, magnesium and calcium – which, when dissolved in body water, help regulate some essential body processes. When we sweat during vigorous exercise the body loses electrolytes, that is the theory behind reaching for that sports drink after your workout. Research has shown that while it’s true that some electrolytes are lost in sweat, most short-term and or recreational activities do not require extra supplementation because the losses are easily replenished at the next meal or made up for by adequate mineral intake in the overall diet.

Sports drinks may give you an extra boost of energy and may be of value for athletes participating in events of long duration, such as a marathon, or for workouts lasting longer than two hours. However, if your workout is of shorter duration and your chief goal is to replace fluids lost through perspiration, and you don’t want the additional calories plain, cold water is still your best choice.

Get Unstuck

OK, I didn't write this article, but received it via text. It is about getting out of a "rut" so to speak. How many of us have found ourselves wanting to make a change of some kind and can't explain why it appears to be more difficult then it would seem? Here are some tips that may help.

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If you find yourself stuck, perhaps it’s time to explore the reasons why. With some simple self-exploration you can pinpoint the areas of your life that require change. It may require you to leave your comfort zone, but in the end you’ll likely find that it was all worth it!

It’s also important for you to build an action plan. If you stay organized and follow a simple plan of action step by step, there will be nothing that can stop you from achieving your goals.

Here are some ideas that can get you on your way to getting unstuck:

1. Set Up Accountability. When you hold yourself accountable and keep a close eye on your goals, you’ll be better able to identify when you’re stuck in a rut. The first step is to really figure out why you’re feeling stuck in the first place.

2. Set A Time Goal. You’re stuck and you’d like to be unstuck, but chances are you’ve been putting off working toward your goal. You’ve already decided to make yourself accountable and now it’s time to give yourself a time limit – so do it!

3. Be Not Afraid. Being afraid of change is one of the biggest reasons why you get stuck in the first place. Perhaps you’re feeling trapped in your job and, in order to get the job you’d like, you have to go back to college. You need to get over your fear and see what you need to do to apply. You’ll be happy you did when you land your dream job someday.

4. Look For Role Models. Find someone who has been through your situation or something similar and see how he or she was able to overcome obstacles. If possible, ask this person questions.

5. Change Your Thinking. It’s true: your actions first start as thoughts. When you think positive and brave thoughts, you’ll be motivated into action!

6. Take Time. Remember to take some time for yourself to collect your thoughts. You may discover some insight into how to solve your challenges. Make sure you’re completely alone with your thoughts without any distractions.

Taking Action

It’s easy to remain in your “stuck” situation because it’s familiar and you know what’s going to happen. You might even feel safe. However, eventually the dissatisfaction you feel will take over and you’ll realize that the only way to get “unstuck” is to take immediate action to change.

Make the Change

Once you choose your timetable, you’ll want to break down your changes into small steps. Track your progress and tweak your system to make sure your changes are making a difference.

For example, if you’re feeling stuck in a relationship, you’ll first evaluate where you think the concern lies. Perhaps you aren’t communicating effectively. If so, you can set a timetable of three months to overcome this challenge.

You can then break down the problem into smaller steps by reading a book on communication, talking about it with your partner, or attempting counseling sessions. As you go through these actions, you’re constantly keeping a close eye on how it affects your relationship.

In the end you have a firm decision about your relationship’s progress and you no longer feel stuck. If you hadn’t taken action, it’d be impossible to improve!

Repeat the Process

Once you’ve applied this system to one aspect of your life, you can use the same strategies whenever you’re feeling stuck. Whether large or small, there are always actions you can take to break through barriers!