When it comes to fitness and improving one’s health, it can be daunting and almost feel impossible at times. Like climbing a mountain! I need to exercise, learn how to exercise, find a place to exercise, count my calories, eat better, shop for healthier food, cook healthier food, set goals, track my progress, resist eating unhealthy foods, resist falling back into old habits… The list can go on and on. How can we take this mountain of tasks down to a more manageable mole hill of items? When it gets overwhelming, take a step back and focus on one or two things instead of everything all at the same time.

Here’s an example. Instead of going cold turkey on all of the unhealthy things you eat, cut out a couple items that you eat on a regular basis and replace them with healthier options. Once you do that for a bit, then work on a eliminating a couple more. Start off working out days a week. Do this consistently for a couple of weeks then add in another day. Ease into things, and that mountain you are trying to climb will seem more manageable. Small steps in the right direction are still steps in the right direction, remember that! Not everyone can make the huge, dramatic transition and handle it all at once. For most, when they attempt to do so, they eventually are overwhelmed and give up altogether or resort back to yo-yo diets and the search for mystical, magic pills for a quick fix. But as we all know, those magical pills don’t exist, and those fad diets work until we are not doing them any longer. Let those old habits die out along with your weakness for twinkies!

When we focus on a couple of things from that large, seemingly never ending list, we are more likely to actually start and make progress. And that’s the whole point isn’t it? So make your list, set your realistic goals, plan them out and then pick the two or three things you are going to start with. As you get more comfortable with those two or three things, start to add in one or two more items from your list. Continue that trend, and soon you will find yourself closer to the summit and accomplishing things you never thought you could.

Let’s recap. Create your mountain. Set your goals, plan them out and then take action. If you can handle the entire load, great! Keep going. If you cannot, you are not alone. Take on a couple of things at a time and keep moving forward to a healthier and happier you!



Theme of the month this month is determination. The instructors will be talking about determination in the classes. Determined people make things happen. They will give their 100% no matter what. They strive to succeed in what their goal is. We have a lot of determined people here at Tri-City Taekwondo.

Summer camps

The dates for our super awesome Summer camps are July 11-15 and July 25-29th. In the next few days the sign up sheets and more info will be available at the front desk. The BC Open tournament is on May 7th. Information and sign up sheet is at the front desk. New Schedule is here at Tri-City Taekwondo. It will be in affect starting May 15. Please pick a copy up at the front.


We have increased our sparring training time. We are thrilled that those of you in sparring will have extra time to train. If any of you are interested in sparring come out and watch a training session or even feel free to join in for one. Try it out!! Nothing to lose and lots of skill to gain! We are extremely proud of our sparring team and what they have accomplished. Come and be a part of it! School closure we will be closed on May 21-23rd to celebrate Victoria Day.

Movie Night

The Movie night will be held on Saturday May the 28th from 5-9pm. $20 per child and that will include pizza, games, movie and a ton of fun. The sign up sheet will be at the front desk in the next few days. Please be sure to sign up early as spaces are limited. The kids love it and also give Mom and Dad an evening out. Friends and siblings are also welcome :)

Self Defense Week

Self defense week is the of the 16th through the 20th. Leadership we are looking to add a few new members to our leadership team. This is an awesome way to help some of the younger students and enhance your skill. Build solid new friendships and skill.

Are you one of our next leaders? If you are determined, focused and LOVE Taekwondo along with being age 12 or over and are a current green belt or above please see either Heather or Master Phan. This is an exciting opportunity that does not come along often. It is also a lot of FUN!



For many parents, chores represent the most stressful and consistent battle between their children and themselves. While the individual tasks vary by age and by family, by the time children are leaving their toddler years, they are typically given a set of “chores” to do.

Teaching children to help out around the home has many benefits, including:

  •  Building self-esteem as children see they are capable, competent and able to contribute to the family
  • Instilling good work habits
  • Teaching skills and abilities

As you build a chore list for your child, set up a system that works for everyone by: Starting with age-appropriate chores your child can easily accomplish

  • Keeping the amount of time needed to complete chores small (in the beginning, match your child’s age – chores for a two-year-old should take about two minutes)
  • Keeping the list small
  • Giving your child enough time to complete chores without feeling rushed or stressed

Being patient as children learn new skills and work habits One of the best ways to help your child adjust to new chores and feel good about the work he or she is accomplishing is to make the work cooperative. Work with your child by:

  • Soliciting his or her input
  • Allowing your child to choose one or two chores for him or herself
  • Demonstrating the correct way to do the chore before asking your child to complete it alone
  • Making sure your expectations are clear

Finally, you can set a positive tone for chore time by:

  • Confidently implementing a chore plan and sticking to it
  • Modeling a positive attitude when doing your own “chores”
  • Celebrating your child’s accomplishments
  • Keeping the mood light with humor, music, or games.




In a hurry? Here is a quick, healthy smoothie to whip up that’ll be a hit with just about everyone.

2 cups fresh strawberries
1 frozen banana, chopped
2 teaspoons peanut butter
4 ounces fat-free plain Greek yogurt or fat-free milk
1/2 cup ice cubes

Toss all the ingredients into a blender and mix until smooth.

With the heat upon us remember to stay hydrated, wear sunscreen when outside and seek shade when possible Burns can happen in a matter of 10 minutes and childrens skin is already so sensitive. Floppy hats always make a cute statement and protect those cute little faces!

Change your home address, your email or your phone number? Please keep us in the loop so as that we can communicate with you. Receive our emails etc. Please either email Heather or stop by to see her in the office. 

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