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Kan-geiko. The holidays are over and a new year has begun.

Kan-geiko has become a tradition for our dojo, encompassing the entire month of January.  Emphasis on the development of the student’s fundamentals and martial spirit.

For this month we put a special focus upon our training, at every level.  Many of our families look forward to this month of special training, as there are many benefits aside from the obvious.  As we improve our diet, get plenty of rest, exercise harder, and stay focused we find that we feel much better and have more energy.

Training sessions will be held on normal training days during regularly scheduled class time.  Additionally, efforts independent of normal class training are expected of each student.  For many of our student’s the greatest challenge is the improvement of their diet (no soft drinks, limited refined sugar, etc.).

Every student is expected to comply with the spirit of Kan-geiko.  Since most of the Kan-geiko training period will be conducted outside the dojo, each student will be on their honor.  Honor is one of the most highly regarded virtues of a true martial artist.

For this month we will focus upon the mind, body, and spirit.  Challenge yourself, set your goals, and achieve them.  Train hard and enjoy this special month.

Please Note:
Kan-geiko is simply a period be intense training and better treatment of your body (through exercise, diet, and rest).  Kan-geiko should not interfere with social, family or religious functions.  For example, if your family is having a celebration and there is cake, it is perfectly acceptable to partake in moderation (and still be in compliance with the spirit of Kan-geiko).

Physical TrainingIf the mind controls the body, then the body is a reflection of the mind.

  1. Attend your regularly scheduled classes each week; train with positive and intentional attitude at all times.
  2. Cardio:  Each week run at least 3 miles or walk 6 miles or bicycle 15 miles or jump rope 30 minutes.  Can be broken up across the week.
  3. Get plenty of rest and sleep.  Many people do not get enough sleep!

Training Diet
You really are what you eat.

  1. Eat at least five servings of fruits/vegetables each day.  Add color to your diet.
  2. Drink plenty of water, low-fat milk, and unsweetened fruit and vegetable juices.
  3. No alcohol, smoking of any type, no added table salt, no soft drinks, no candy or ice cream, no foods with high fructose corn syrup, no trans fats, no artificial sweeteners.
  4. Reduce red meat intake to 8 oz. per week; fish, poultry, and vegetable protein are recommended substitutions.
  5. Limit refined sugar use wherever possible.  Avoid foods where sugar or corn syrup is listed as one of the first 3 ingredients.
  6. Limit saturated fat and fried foods.
  7. Limit refined carbohydrates, replace with whole grains, fruits and vegetables.
  8. Refrain from non-prescription drugs (including aspirin) and stimulants (including caffeine).
  9. Adults only: lose 3 to 7 lbs. if you are over your ideal weight target.

Martial Spirit Training
Take time to put balance back into your life.

  1. Meditate as often as you can, before and after training.
  2. A personal 24 hour training day is recommended (not required).  Choose one weekend day and focus continuously on your training.  Juniors training day may be 6 hours total time, with parents’ permission.
  3. Practice kata at least 10 times per day.  Standardized drills may be substituted for a portion of the kata.
  4. Set at least one personal goal for yourself, such as refining a karate technique, learn new Japanese terms, improve physical conditioning, read a book on martial arts, etc.
  5. Perform at least one act of kindness per week.  Volunteer, give a helping hand, ask someone how they are doing…
  6. Read at least one book during the month that makes you think.
  7. Required:  Keep daily notes on your Kan-geiko training progress.  Keep notes on regular daily classes.

Diet restrictions should not interfere with respect and honor.  Kan-Geiko is an endeavor in health and character enhancement/growth. Do not partake with the mindset that a soft drink “costs” 20 push-ups.  There is no sale of indulgences. Partake in the spirit of self-improvement, not compromise.  Train hard!


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