#uskadojo

[kodokan]

NEVER GIVE UP!

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

[kodokan]

Chocolate Figs

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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[kodokan]

HAPPY NEW YEAR

FROM THE UNITED STATES KARATE ACADEMY

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! 

Yours in Karate,

Miguel Serrano and the USKA Team

[kodokan]

Citrus Slaw

I hope you enjoy this...

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

[kodokan]

Asian Marinated Grilled Chicken Breast

Many marinades are filled with sweeteners, infusing your healthy dinner with unwanted simple sugars. This recipe removes all worry by using a small amount of liquid stevia along with other fresh and wholesome flavors to liven up this tender, grilled chicken breast.

Enjoy with a side of veggies!

What you need Servings: 4

For the Asian Marinade:

¼ cup coconut aminos ¼ cup Balsamic Vinegar 1 tablespoon olive oil 1 teaspoon Liquid Stevia 1 tablespoon Garlic, minced 2 tablespoons fresh ginger, minced 3 fresh scallions, thinly sliced

For the Chicken:

4 boneless, skinless chicken breasts

Instructions

1. Combine all of the marinade ingredients in a large ziplock bag. Add the chicken breasts and marinade in the fridge for 2 hours or overnight.

2. Preheat grill for medium-high heat. Oil the grill grate.

3. Place chicken breast on the grill and discard the marinade. Grill for 5-7 minutes on each side, until cooked through with no pink remaining. Enjoy!

Nutrition One serving equals: 245 calories, 7g fat, 2g carbohydrate, 0g sugar, 362mg sodium, 0g fiber, and 46g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your fitness and martial arts goals!

Talk Soon,

Miguel Serrano 719-388-2020 United States Karate Academy