Although some of the following is straight from the Desk of Ray Sarkine, much is taken from the e-mail newsletter which is distributed often.  If you would like to be on the newsletter list, please contact the school.   Thanks


Today’s Fitness Tip

Most people greatly underestimate how many calories they eat and overestimate how many they use up during exercise. This is easy to do even when you're keeping a food diary.

An easy way control your calories is the 50/50 rule. At least 1/2 of your plate should be vegetables and fruits. And… don’t skip meals.

According to, Dr. Arya Sharma, director of the Canadian Obesity Network, "The first thing you want to do is eat regularly. If you're starving, you're not going to make sensible choices." That doesn't mean snacking all the time, he added, but just making sure you don't arrive at your next meal hungry. Then, he tells patients to eat more fruits and vegetables, and fewer "empty calorie foods" such sugary drinks and processed snacks.

When a student begins to train regularly, oftentimes they’ll naturally eat more nutritious foods. Stress is clearly a big factor too. Our training is great at providing ‘active meditation’ and many students report they tend to overeat and binge-eat much less, once their stress is managed.

These small changes make ‘Big’ differences over time. Good Luck



The Warrior Mindset

How Stubbornness can work for you.

In Martial Arts we teach the virtue of dedication. Nothing of value can be obtained overnight. Anything that is truly important: Becoming healthy and fit, developing a good career, getting a quality education or maintaining a relationship will take time and consistency.

The difference between being stubborn and being dedicated is simply the choice of direction. Your stubborn and foolish if you refuse to change when all the evidence shows you’re heading for disaster. Your dedicated if you apply yourself consistently to a goal that you know will have a positive impact on your life. They are two sides of the same Coin!

Which are you? Are you stubbornly in denial? Or, Are you dedicated to improvement? The warrior mindset is to constantly be challenging yourself to become your best. At Sarkine’s Total Warrior we believe BE MORE LIVE MORE then GIVE MORE!



Today's Fitness Tip

Your body's signal for hunger and it's signal for thirst are often indistinguishable.  We teach our students to differentiate from true hunger or simple dehydration.  Quite often drinking a glass of water takes away the feeling that was mistakenly identified as 'I'm Hungry"
Staying hydrated will help you not overeat but is also good for your skin, organs, and your energy level. Drink ALL DAY long & always have your water bottle with you!





Mental Discipline is one of the most powerful qualities anyone can possess.  Self-Discipline and Self-Control can improve your entire life:  your relationships, your self-image and your career in so many ways it's hard to fathom.  The key is to stay focused on the benefits of discipline and try to develop a spirit of self-denial....this doesn't mean to beat yourself up...but simply to avoid spoiling yourself: Don't avoid hard training or difficult situations.  Face things (just like when you learn new techniques on the mat) with a never give up spirit.  Over time you'll see your Mental Strength will grow and you'll have a new sense of accomplishment.
Ray Sarkine




A central concept of Martial Arts is Balance.  An easy way for students to understand (what sometimes can seem to be contradictory ideas) is the yin/yang symbol.

Martial Arts training is a sole pursuit.  You're not competing with others. The training is all about you -  You develop and progress at your own pace.  You apply what you’ve learned in your own individual manner, and with the help of your instructors you develop your own personal style ..... and your achievements are yours forever.  Becoming YOUR personal best is what Matters.  This is the YIN.

But what's also true; you need qualified instructors who are committed to helping you, Instructors who will be patient and encouraging but will also push you.

You need LOTS of classmates: The fast guy helps you develop footwork and timing.  The 6’4 student teaches you about distancing, reach and helps you to not fear ‘size’.   You need the motivation by the 55 year old grandmother - she doesn’t let anything slow her down!  You need the inspiration of the more advanced students, who show they did it and so can you!  And you NEED the friendship and sense of humor which good students bring to their training. This is the Yang.

These seemingly contradictory concepts are all part of the whole.

I ‘ve noticed the students who are overly analytical, prone to be anal-retentive, and whom suffer a lot of stress and anxiety are the ones who benefit the MOST from our Training.  They develop mental balance. They become less tense, more cheerful, more patient and much more relaxed.

The same concept applies to children.  We see many kids with good physical abilities but whom have real problems learning self-control and focus. These problems affect them in school and at home.  Other Kids have good focus and discipline, but are couch potatoes!  Our training helps them develop balance too.  With kids the results are obvious!  Adults results sneak up on them. After training for a while they start to realize how much more fulfilled and happy they've become!

No matter how or when it occurs, obtaining a sense of inner confidence and peace is PRICELESS.  Every day that passes cannot be relived.... becoming peaceful, confident and proud of yourself both physically and mentally will absolutely transform your entire life!

Ray Sarkine