Coronavirus … What Team Endeavour are Doing…

Dear Endeavour Family,

We understand that you may be feeling concerned about Coronavirus, also known as COVID-19.

In light of the rise across Europe and the confirmed cases in Yorkshire, we wanted to share with you how we are proactively working to ensure the academy is as safe as possible for you, your family and our team.

Here are some of the measures we are taking:

- We have ramped up our cleaning throughout Endeavour, to include more regular sanitising of furniture, equipment and the mats.

-The team will work together to perform extra cleaning tasks in high-traffic areas, especially between classes, including wiping door handles, sinks, taps and door locks.

- We encourage anyone who comes to the studio to wash their hands before and after classes.

- Disinfecting wipes will be conveniently located throughout for you to wipe down your phones, tablets, computers, sparring gear, and whatever else you need.

We all have a role to play in protecting those most vulnerable in our society from Coronavirus, and all other illnesses and being part of the Endeavour Family gives us an amazing opportunity to help everyone understand the need to remain calm, have a positive outlook and be supportive towards others.

If you, or your child is ill, however mildly, we ask that you take some time out and rest at home until you are all well. Of course, if you have recently travelled to any of the high risk areas we ask that you stay at home and follow the NHS and government guidelines regarding self-isolation.

Remember, that we actively encourage everyone to make up missed classes once they are feeling better, and we as a team will support you in all ways possible to get you back on track.

As an extra precaution, we would encourage our grandparents and the elderly to be extra careful and to consider whether their visit to Endeavour is absolutely necessary for their own wellbeing.

Practising good hygiene is always important for everyone, so good hand washing routines are great skills that everyone can benefit from. Remember to use hand soap and thoroughly wash your hands while singing happy birthday to yourself twice.

Alcohol hand sanitisers can be effective when hand washing facilities aren’t available, so feel free to use your own during class if you have one to hand. Research however suggests that hand washing properly is more effective, hence why we will ensure that all toilets have plenty of soap for you.

The NHS also advise to avoid touching your eyes, nose and mouth with unwashed hands, and should you cough or sneeze please catch It with a tissue, put it in the bin and then wash your hands.

To ensure the health of everyone in class we will be replacing high-5s, or handshakes with elbow 5’s and air high 5’s.

We will be adding discussions during our mat chats that will support our efforts to keep everyone focused and healthy. We will be reminding students to wash their hands frequently and to stay home if they feel even a little bit ill. We will also be discussing the need to be compassionate and not to seek to single anyone out who appear to be ill.

At such a time we feel it’s important to show support to those who need it most. You could call an elderly relative, isolation can be lonely and distressing for some, or offer to fetch shopping for them and leave it by their door.

We understand that the situation may develop further over the coming days, weeks and months and we want to assure everyone that the team have a comprehensive plan in place to ensure everyone is supported.

By working together we can overcome this challenge and continue to be empowered by the martial arts.

Thank you for all your support.

Team Endeavour.

7 tips on how stay hydrated when training in Martial Arts

With the weather hitting the 30’s it is even more important than ever to be keeping hydrated whilst training. Not drinking enough water, especially on hot weather and when you are training can have a really bad effect on your body. Staying hydrated whilst training is really important due to the added sweat loss (compared to everyday activities like working at a desk or watching TV). Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

There are numerous articles and calculators about the correct amount of water you should be drinking, which we will cover later in the article. But first, here are 7 essential tips to keeping hydrated when training.

01. DRINK

Good old water is crucial for keeping hydrated when our body loses water through sweating. But it isn’t just drinking during exercise that matters.

Drink Before You Train

You need to be drinking 500 ml an hour or two before training and 250 ml within 30 minutes of starting your training. This prepares your body with fluid and means that you have enough water to release through sweat, right from the off.

Drink During Training

During training, try and drink 250 ml every 10-20 minutes, depending on the temperature on the day and the exertion you do. For most people, water is the best fluid to take, but be aware that if you sweat profusely, you may lose sodium and need to replace that quickly. A tell tale sign is that you training gear has salt stains on them. In this case a sports drink is advised (think Lucozade Sport soft drink – not the fizzy kind) and to also increase the amount of salt in their diet. If you don’t do this, you may start to suffer from hyponatremia (water intoxication).
Drink After Training

Within 30 minutes of finishing training, you should aim to drink 250 ml to 400 ml of water – again, depending on the heat and exertion.

02. MORE THAN WATER

fruit

As mentioned above, sweating rids the body of more than water – you can lose other essential things like electrolytes (minerals found in the blood that help to regulate (amongst other things) the amount of water in the body). Replacing them with sports drinks is one way to help keeping hydrated, but fruits and other foods are also a healthy option for you.

Magnesium Foods

Magnesium supports bone and teeth development, nerve and muscle function and enzyme activation as well as reducing high blood pressure. It is found in leafy green vegetables, nuts, cereals, beans and tomato paste.

Calcium Foods

The body uses calcium for a lot of things in our body – such as bone and teeth formation, blood clotting, muscle and enzyme function and normal heart rhythms. Calcium is most commonly found in milk and milk products, but is also found in meat, fish with bones such as sardines, eggs, beans and certain fruits such as dried apricots and figs, and vegetables such as asparagus and collard greens.

Sodium and Chloride Foods

Sodium and chloride — are two electrolytes that make up table salt. These can be found in foods such as beef, pork, sardines, cheese and olives.

Potassium Foods

Potassium is found in a lot of fruits and vegetables such as leafy green vegetables (spinach, turnip greens, collard greens and kale), bananas, tomatoes, oranges, melons, potatoes and sweet potatoes, prunes, raisins, peas and beans.replace electrolytes

03. WEIGH YOURSELF

scales

Pop onto the scales before and after training. For each pound lost during training, drink an extra 400 ml of water. Be aware that if you lose more than 3% of your body weight, you may be suffering from significant dehydration – address this immediately. Losing a few pounds in weight during training can result in dizziness, fatigue and cramps.

04. CHECK YOUR URINE

urine chart

Not the most pleasant of tasks but an easy indication as to the state of your hydration. Follow this chart for an idea on how well you are keeping hydrated :

1 & 2 – Target
3 & 4 – Dehydrated
5 & 6 – Serious Dehydration

The Effect Of Body Water Loss On Performance

2% – Impaired performance
4% – Capacity for muscular work declines
6% – Heat exhaustion
8% – Hallucination
10% – Circulatory collapse and heat stroke

05. PINCH YOURSELF

pinch

Skin turgor is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity). Pinching yourself is a simple way to check your hydration (though not 100 percent reliable for everyone).

Use your pointer finger and thumb and simply pinch the skin on the back of your hand (not too hard!) and hold it for a couple of seconds. When you let go, if the skin returns to its normal position almost straight away – the you would appear to be hydrated. If however it takes a while to return to its normal position, you may be dehydrated.

06. DIZZINESS

If you feel dizzy during your training then it is a sign that you may be dehydrated. Moving from a position on the floor to standing may also result in a lightheaded and dizzy feeling.

When you are dehydrated, there is a decrease in your plasma volume, resulting in the heart working harder to get blood to the working muscles.

When there isn’t enough water in your blood, both blood volume and blood pressure drop, resulting in dizziness.

07. DON’T LET YOUR MOUTH GET DRY

water

One of the first signs of dehydration is when you get a dry mouth. If your mouth starts feeling like a sand pit, grab a drink from your water bottle!). A quick water break during your training can help stave off exercise-induced dehydration.

SUMMARY

In summary, you need to be keeping hydrated before during and after training, eat foods that will help your body replace lost minerals, listen to your body and watch out for the tell tale signs.

So keep on training, stay hydrated and stay safe.

It’s all about the journey … enjoy it

It’s been said many times that a BLACKBELT and the achievement of BLACKBELT is not so much about the destination but the journey.

This is true. The journey to BLACKBELT is one full of challenges, obstacles, pain, sweat, highs and lows. But that journey is what makes a BLACKBELT, a persons ability to use the highs and lows as motivation as a driver towards that goal, is what sets a BLACKBELT human being a part from the crowd.

Any BLACKBELT will tell you the journey towards the clinching of that sacred belt is one that is worth it.

But the journey will never be complete, a true martial artist’s growth and improvement starts at BLACKBELT. The journey continues and a person’s BLACKBELT skill, will & mindset will always be tested both on and off the mats.

At Endeavour Martial Arts we continue to support and guide all our students on their journeys and develop them into the best possible BLACKBELTS in martial arts and in life.

Like this blog? Why not share with friends. Or check out or website and bring your journey today ….

endeavourmartialarts.co.uk

By Tom Thorpe
Endeavour Martial Arts Chief Instructor
4th Degree Blackbelt.

Blackbelt Mindset

Being a Blackbelt is as much about mindset as it is about kicking and punching.

A martial arts journey much like life can be full of challenges and obstacles. In order to take on any challenge put in your way it takes a mindset of a BLACKBELT.

What is a Blackbelt mindset? …. if you have a Blackbelt mindset you come back from a set back and be stronger. You can see an obstacle as an opportunity rather than an excuse. You thrive most when a goal is there to be achieved through hard work and determination.

It takes a lot to become a Blackbelt, but the biggest attribute needed is the correct mindset. Kicking and punching is the easy bit, the biggest challenge is having your mind set on becoming the best Blackbelt you can be!

Endeavour Martial Arts develops the Blackbelt mindset in every student.

But it’s down to students to use and utilise that mindset in order to reach their goals and targets both on the mats and in life.

Why not recommend an Endeavour class to a friend today, and help them achieve their goals too!!

Tom Thorpe, 4th Degree Blackbelt

 

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Martial Arts … an individual team sport

As a martial artist it is often believed that YOU put in the hard work YOU pass the gradings & YOU turn up for training … so surely that means to be the best YOU can be it’s all down to YOU???

WRONG!!! 

As a sport/hobbie/lifestyle martial arts cannot be done with out a huge team effort and support. 

So who is in your TEAM…

PARENTS/FAMILY 

Without the love, support and encouragement from your parents & family you wouldn’t be the person you are today, and it is that person you are today which makes you the martial artist you are today!! Your parents raised you, fed you, clothed you and set you on your way towards your goals and dreams in life. Martial Arts helps to add life skills into your makeup, such as; focus, discipline, drive, determination & confidence. With the support of a strong, loving family a martial artist has the best chance possible to smash life’s challenges and obstacles. 

INSTRUCTORS

An instuctor helps you build the door, they open it but it’s down to you to stride through it! Your instructor doesn’t just teach you to defend yourself, keep fit, pass grading or kick higher. They also give you goals to aspire too. They inspire you to become the best you can be, both on and off the mats. Your instructor shouldn’t be just seen as the person at the front of class, they should be seen as a role model, someone who can help you improve, achieve & succeed every time you step on the mat. They have their own martial arts journeys and they want to make sure yours is as successful & fulfilling as theirs. Want to know how your instructor became the martial artist they are today??? They had an awesome team!! 


Class mates/Training buddies 

You’re not on the mat on your own, there are people training with you who are on the same journey as you. You cant possibly reach Blackbelt and beyond without the friendship, support, competition & togetherness your class mates give you. Imagine training your Sparring technique without a partner. Imagine having a pad workout without a pad holder? … it just wouldn’t work!! Whether it be physically or mentally your class mates support you and your journey each day, just like by being on the mats and being yourself you are helping and inpsiring others around you too!! 

Martial Arts the best Individual Team Sport there is!! 


Tom Thorpe – 4th Degree Blackbelt & Chief Instuctor at Endeavour Martial Arts. 

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KNOW SOMEONE WHO DOES??
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