Dear Karate Family,
It’s never too late to restart — and Jeannie just proved it.
Please join us in celebrating an incredible milestone:
Jeannie Sheeks has just been promoted to Ikyu Brown Belt — the highest brown belt rank in our system and just one step away from her black belt!
Jeannie first started training with us at the Broadmoor Dojo in 2006. Life happened, she stepped away for a while, but the fire never went out. She made the decision to return, picked up right where she left off, and just earned one of the most respected ranks in karate.
(Photo: Jeannie on the left with her instructor, Sensei Jennie Tate)
This is more than a promotion — it’s living proof of the never-give-up attitude we teach every single day.
If you’re a former student who stepped away and keeps thinking “maybe I should go back…” — Jeannie’s story is your sign. The dojo door is still open. Your black belt is still waiting.
If you’re a current student or parent, let this fire you up. Every class, every repetition, every time you push through when it’s hard — this is what it builds toward.
And if you’re an adult wondering if it’s “too late” for you — Jeannie’s journey says loud and clear: It’s never too late. Age, busy schedules, or time off do not get to write the final chapter of your story.
At United States Karate Academy, we don’t just teach karate.
* We teach resilience.
* We teach comebacks.
* We teach that the only way you truly fail is by staying away.
Ready to write (or rewrite) your own success story?
Visit www.unitedstateskarateacademy.com right now and see how easy it is to get started again — or start for the very first time.
Whether you’re 8 or 80, beginner or returning champion, your next chapter is waiting.
Let’s make it a great one — together.
With pride and excitement,
The United States Karate Academy Team
www.unitedstateskarateacademy.com
Let’s enjoy a little bit of chocolate, shall we? Dark chocolate that is sweetened with zero-calorie stevia (rather than refined sugar) is an innocent way to get your chocolate fix without throwing your fitness results away. If you’re a chocolate lover then give this low sugar chocolate a try, and swap it out for sugar-loaded chocolate whenever possible.
While fresh figs are surely sweet enough on their own, dipping them in dark chocolate makes an elegant, pretty dessert. And it’s a wonderful way to enjoy a bite of chocolate!
What you need
Servings: 18
9 oz stevia-sweetened dark chocolate chips, 55% cocoa (Lily’s brand)
2 Tablespoons coconut oil
18 fresh, ripe figs
Instructions
1. Place the chocolate and coconut oil in a small saucepan and place in a skillet with an inch of water. Heat over medium, stirring often until smooth. Remove from heat and cool to room temperature.
2. Wash the figs and cut off the tough stems. Prepare a large plate or tray by covering with parchment paper. Dip the figs in the chocolate and place on the prepared plate. Chill in the fridge for 10 minutes.
3. Dip a fork into the remaining melted chocolate and make drizzle lines across the chocolate covered figs. Return to the fridge to harden. Eat within a day or two. Enjoy!
Nutrition
One chocolate fig equals: 116 calories, 5g fat, 19g carbohydrate, 9g sugar, 1mg sodium, 4g fiber, and 2g protein.
Miguel Serrano
719-388-2020
United States Karate Academy
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To all our amazing members, friends, and families:
As we step into 2025, we want to take a moment to thank you for being part of our dojo family. This past year has been incredible because of the dedication, hard work, and positive energy you brought to every class, every challenge, and every triumph.
A new year is a chance to set new goals, embrace fresh opportunities, and become the best version of yourself—both on and off the mat. Whether it's earning that next belt, mastering a new kata, or simply finding balance in your life, remember that every small step forward is a victory.
To kickstart the year, we’ll be sharing exciting announcements, events, and opportunities to grow together. Stay tuned—it’s going to be an amazing ride!
Thank you for your trust, commitment, and spirit. Let’s make 2025 a year of strength, success, and unity.
Happy New Year! Let’s break boards and break barriers in 2025!
Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.
If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leave you feeling hungry a short time later.
However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy. Enjoy!
What you need
Servings: 1
2 slices of Sprouted grain bread
1 Tablespoon pure peanut butter (no added sugar or corn syrup)
1 Tablespoon natural fruit spread (no added sugar or corn syrup)
½ of a banana, sliced
Instructions
1.Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.
Nutrition
One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.
I hope that you get a chance to give this recipe a try this week. Remember that if you need help in anything fitness or martial arts related, I’m only a call or email away to assist you. And if you are not yet one of our members then call or email me now to set up your first class – I’d love to help you achieve your goals, even if you are not in the local area, I can help recommend someone who is.
Talk Soon,
Miguel Serrano
United States Karate Academy
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Oh My Goodness! These dark chocolate coconut cups are the perfect recipe for your new sweet tooth obsession! It’s super easy to make and tastes like candy without the guilt. Keep you freezer loaded with these tasty treats! Enjoy!
½ cup Unsweetened Coconut Flakes
¼ cup coconut oil
½ teaspoon vanilla extract
⅛ teaspoon sea salt
Liquid Stevia to taste
Instructions
1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.
2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat.
3. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.
4. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.
5. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.
Nutrition
One serving equals: 102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.
Miguel Serrano
719-388-2020
United States Karate Academy
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Moving Filipinos Sustainably: A Suppressed Right to Public Transportation
Authored by:
Dominica Emanuelle Peña, Ezekiel Joshua Pante, and Geo Paulo Tambalo
In 2021, Jude Esguerra, an Economics Advisor for Senator Risa Hontiveros, noted in his publication, called 'Revert or readjust? Metro Manila,' that one of the most crowded road systems globally exists in the Philippines’ largest metropolitan area [1]. Almost a year later, the city of Manila, which constitutes a fraction of the greater Metro Manila, was ranked 9th most beset by traffic congestion out of 389 cities worldwide [2]. In a rather convenient manner, redemption from these critical reviews was seemingly found by successive administrations in the grandiose of lofty skyways and sweeping expressways. But, with prioritizing the implementation of more infrastructure projects for vehicles, the constant pressure from dissatisfied road users appears to have blinded the government to every scientific call for transforming the existing car-centric transport system into something more mass-oriented.
From a health and environmental perspective, a transport system designed to fit more engines burning gasoline and diesel is the last thing Filipinos need. In 2023, air quality monitoring data revealed that certain areas in Metro Manila had excessive pollutants, which the Department of Environment and Natural Resources primarily linked to emissions from heavy traffic [3]. As such, many road users, pedestrians, and nearby residents are at risk from increasing hazardous byproducts of vehicular combustion, like carbon monoxide, nitrogen dioxide, hydrocarbons, benzene, and formaldehyde, which are all associated with malignant health conditions. Not just that, vehicle emissions also reduce the quality of living conditions as they are significant sources of greenhouse gas—the main contributor to another damaging phenomenon called global warming [4]. As the government and their corporate partners push for more roads to be built, the worst scenario is yet to come since a growing number of people want to buy their own private vehicle [5].
Organizations, such as the Move As One Coalition, have been advocating for ecologically sound modes of transportation and changing the norm—the dependency on private cars [6]. Much like the food pyramid, which primarily models healthy eating habits, the Mobility Pyramid above illustrates who and what to prioritize in creating a healthier transport system and relatively more “breathable” community. Evidently from the top half, people and public transportation must be the primary considerations, assuring their utmost safety and accessibility. If the destination is only a short distance away, walking must be the first undisputed option of Filipinos, implying the need for convenient walkways, pedestrian lanes, and green spaces. Without hesitation, one must also be able to choose to safely ride a bicycle or commute using a readily available, systematic network of jeepneys, buses, and trains. The lower half of the reverse pyramid, which presents the predominant figures of the current transport system, encapsulates the small significance of cars, which carry less people, and planes, which have significant emissions [7].
Though all positive outcomes are rooted in a mass-oriented transport system, the deciding power remains to believe otherwise. In fact, the building, widening, and maintenance of roads accounted for 99% of the P2.8 trillion road-based infrastructure budget between 2010 and 2021, leaving only 1% or Php 40 billion for the improvement of public transportation. This choice of allocation can be argued as a misrepresentation of the majority since, according to the Move as One Coalition, 70% of Metro Manila residents depend on public transportation, which occupy only 22% of the available road space. Meanwhile, the remaining 30% of residents in Metro Manila who rely on private vehicles occupy approximately 78% of the road space [8].
The people constitute the success of a nation. With all this knowledge at the government’s disposal, any act of delaying or botching public transportation projects for self-vested interests can be construed as a willful disregard of the environment and the majority of Filipinos. No longer must commuters experience dealing with lengthy queue lines, crammed public transport vehicles, lack of proper walkways, difficult ramps, and polluted environmental conditions. May the deciding power heed the call of tired students, struggling workers, the physically disabled, and honorable senior citizens for a right and just transition to a mass-oriented transport system in the Philippines,
REFERENCES
[1] J. Esguerra, “MANILA Revert or readjust? Designing mobility for liveable and social cities.” Available: https://library.fes.de/pdf-files/bueros/vietnam/18791.pdf
[3] G. K. Cabico, “Advocates urge prioritization of active mobility to combat air pollution,” Philstar.com, Sep. 26, 2023. https://www.philstar.com/.../advocates-urge... (accessed Jan. 21, 2024).
[4] Department of Ecology: State of Washington, “Reducing car pollution - Washington State Department of Ecology,” Wa.gov, 2019. https://ecology.wa.gov/.../what.../reducing-car-pollution.... (accessed Jan. 21, 2024).
[8] K. Dela Peña, “Sensible public transport: A post-pandemic dream,” INQUIRER.net, Oct. 28, 2021. https://newsinfo.inquirer.net/.../sensible-public.... (accessed Jan. 21, 2024).
Here’s a refreshing Citrus Slaw that pairs perfectly with whatever you’ve got sizzling on the grill! Fresh orange and lime juices give this side a tangy kick.
Too often slaws are overloaded with creamy dressing that contains more fat and calories than is really necessary. This recipe provides the colorful flavor that you love in a slaw without any extra fat or calories to weigh you down. Enjoy!
What you need
Servings: 6
For the Slaw
1 small head green cabbage, thinly sliced
½ small head purple cabbage, thinly sliced
1 cup of cilantro, chopped
For the Citrus Dressing
3 Tablespoons orange juice
2 Tablespoons lime juice
1 Tablespoon olive oil
1 Tablespoon apple cider vinegar
1/4 teaspoon sea salt
1/8 teaspoon pepper
pinch of ground cayenne
Instructions
1. In a large bowl combine the green and purple cabbage with the cilantro.
2. In a small bowl whisk the dressing ingredients.
3. Pour the citrus dressing over top of the slaw just before serving and toss to combine. Enjoy!
Nutrition
One serving equals: 56 calories, 2g fat, 8g carbohydrate, 4g sugar, 100mg sodium, 4g fiber, and 2g protein.
Miguel Serrano
719-388-2020
United States Karate Academy
