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Become fitter, healthier and happier with Taekwondo

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  • Post last modified:May 31, 2024

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Health Benefits

How to become fitter, healthier and happier with Taekwondo – You do not just pay for Taekwondo! You invest in the fitness, health and opportunities that this sport provides to help you develop the attributes that will serve you throughout your life and allow you to endow others’ lives.

Taekwondo is an excellent form of exercise and fantastic martial art to practise, bringing health improvements such as balance, flexibility, stamina, strength and posture.

It reduces the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. In addition to the physical health improvements, Taekwondo benefits mental health through increased confidence, improved self-esteem, focus, concentration levels and self-discipline.

If you want to get fit and lose weight, you need to fix your diet! You can’t overtrain a lousy diet; eventually, bad eating habits will translate into your health.

About Us


Taekwondo4Fitness is a family-friendly martial arts school based in Košice in Slovakia, offering martial arts classes, fitness, discipline, and self-defence, online and venue-based for kids and adults. Students and their parents can be confident of being professionally trained to the highest standards and in a fun and controlled environment.

Taekwondo4Fitness was founded in May 2019 with British Taekwondo, the largest governing body in the United Kingdom. In March 2021, it became a member of the Independent Taekwondo Organisation. The ITO runs as an independent free community.

A strong Team specialized in Fitness, Martial Arts and Nutrition

It is not affiliated with any association or alliance and works with Korean Combat Martial Arts, ITF HQ and WT Kukkiwon HQ. It is not bound to any instructions of higher institutions and can decide in a free and well-being way to its members.

All good martial artists and Taekwondo practitioners live by the code of ethics. They are expected to continuously maintain the Five Tenets of Taekwondo: etiquette, modesty, perseverance, self-control and indomitable spirit.

The five tenets guide a student’s behaviour – inside and outside the dojang. As a Taekwondo Instructor, it is my commitment to preserve these principles.

My wife and I are passionate about fitness, nutrition and a healthy, active lifestyle. We work hard to achieve our health and fitness goals. Continued professional development (CPD) and further training are crucial for staying up-to-date with our knowledge and skillset.


My martial arts journey started in 1989 when I was 13 years old. I trained in countries like Germany, Austria, Slovakia and the United Kingdom and had great mentors who taught me the various aspects of Taekwondo. For the past 30 years, I have been practising Taekwondo in different European schools.

My goal is to inspire and motivate the youth and adults to become more active, make healthier choices, and share the experience of shaping oneself into a better person every day. I became a Taekwondo Instructor to help my students achieve their health and fitness goals with martial arts.

I deliver fun and engaging martial arts classes for all ages and abilities online and venue-based in Košice, Slovakia. I also offer 1:1 Coaching to work with you on specific areas to help you achieve your goals, for example, improving the required skills to pass a belt promotion exam. This is also an excellent opportunity for beginners to enable them to get started more quickly.

Specific areas are, for example

  • Taekwondo basics (stances, hand and foot techniques)
  • Taegeuk Poomsae
  • One-Step-Sparring
  • Self-Defence
  • Korean Terminology 
  • Fitness and flexibility
  • etc.

Book a free strategy call with me to clarify what challenges you have been facing and what you are trying to achieve. I look forward to hearing from you soon.

The Lead Instructor at Taekwondo4Fitness


How to earn a black belt in Taekwondo

Earning a black belt in taekwondo typically involves a significant time commitment and a dedication to training and personal development. Here are some steps you can take to work towards earning a black belt in taekwondo:

  1. Find a reputable taekwondo school or instructor: It is essential to find a taekwondo school or instructor that is recognized by a reputable organization and has a good reputation for providing high-quality instruction.

  2. Begin training: Start training regularly at your chosen taekwondo school, attending classes and participating in drills and other training activities.

  3. Progress through the ranks: As you progress through taekwondo, you will learn new techniques and skills and be required to demonstrate your knowledge and proficiency to advance.

  4. Train consistently: To earn a black belt, it is essential to train consistently and regularly and to make progress in your training.

  5. Demonstrate dedication and commitment: Earning a black belt in taekwondo involves not just physical training but also a dedication to personal development and a commitment to the principles and values of taekwondo.

The length of time it takes to earn a black belt in taekwondo can vary depending on various factors, such as age, physical fitness, and dedication to training. On average, earning a black belt in taekwondo can take 3-5 years of consistent training. However, some students may progress faster or slower, depending on their circumstances.

How do I lose weight and get fit?

Become fitter - A strong Team specialized in Fitness, Martial Arts and Nutrition who can help you to get fit

Losing weight and getting into shape can be challenging, but it is possible with dedication and consistency. Here are some tips to help you get started:

  1. Create a calorie deficit: To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. One way to do this is to reduce your intake of calories by eating a healthy, balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein sources. You can also increase the number of calories you burn by engaging in regular physical activity.

  2. Incorporate physical activity into your routine: Regular physical activity is essential for losing weight and getting into shape. Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity activity. This can include walking, running, cycling, swimming, or participating in a structured exercise program.

  3. Stay hydrated: Adequate hydration is essential for weight loss, as it can help you feel full and satisfied and help your body function properly. Aim for at least 8-8 ounces of water daily, and more if you engage in physical activity.

  4. Find a support system: It can be helpful to enlist the support of friends, family, or a professional coach or trainer to help you stay motivated and on track with your weight loss and fitness goals.

  5. Be patient: Losing weight and getting into shape takes time and dedication. Being patient and focusing on making healthy lifestyle changes rather than quick fixes or fad diets is essential.

Remember, it is essential to consult with a healthcare provider before starting any new exercise or diet program. They can help you determine a safe and effective plan tailored to your individual needs and goals.

Promote Healthy Lifestyle Choices

Making healthier choices is essential in leading a happier and more fulfilling life. A straightforward way to start is by incorporating more physical activity into your daily routine. Instead of driving or taking the bus to work, try walking instead. Not only will this help you get some exercise, but it will also help you save money on gas and reduce your carbon footprint.

Another easy way to make healthier choices is by paying attention to your food. Instead of reaching for processed snacks and fast food, try to eat more fruits and vegetables. These foods are packed with vitamins and minerals your body needs to function correctly. They are also low in calories, making them an excellent choice for losing or maintaining a healthy weight.

Another critical aspect of making healthier choices is getting enough sleep. Aim for at least 7-8 hours of sleep per night and maintain a consistent sleep schedule. This will help you feel more alert and focused during the day and can also help improve your overall mood.
Finally, try to reduce stress in your life as much as possible. Stress can take a toll on your body and mind, so finding ways to relax and unwind is crucial. This can include yoga, meditation, or simply taking a walk outside.

In conclusion, making healthier choices is a simple yet effective way to improve your overall well-being. Incorporating physical activity, paying attention to your diet, getting enough sleep and reducing stress can help you feel better and enjoy a happier and more fulfilling life.

10 ways to be physically fit

How do I start being fitter? How long does it take to become fitter? Can you become fitter in a month? What is the best exercise to get fitter? If you haven’t done any activity in a while, it is better to start with smaller steps. 2-3 times a week for 20 minutes is an excellent way to start. According to the Health Education Authority HEA, engaging 5-7 times in moderate exercise is suggested. Anyhow, if you progress and want to increase and maintain your cardio-respiratory fitness, 20 – 60 minutes at 55-96% of your Maximum Heart Rate (MHR) 3-5 times per week will be necessary.

  1. Ensure your calorie intake is sufficient and you are eating enough. Cutting calories is not a longterm-fix!
  2.  Ensure you are eating healthily and regularly by making better choices. Watch out that you fuel your body after physical activity!
  3. Get some professional advice if you haven’t participated in any physical exercise before. Many fitness practitioners are offering free strategy calls to help you clarify what challenges you have been facing right now and what you are trying to achieve. There are also tons of tutorials available on the internet to get yourself started and stay motivated.
  4.  Add strength training to your routine to build muscle.
  5. High-Intensity Interval Training (HIIT) is very effective for weight loss by burning fat and gaining lean muscle. This type of workout forces your body to use its energy from fats instead of carbs.
  6.  Stand up more regularly at home than just sitting on the couch to get closer to your exercise goal.
  7. Stand up more at work. Since more people are working from home during these times of the pandemic, it may be helpful to get a standing desk, especially when working long hours in front of a computer. Do extra walks around your flat during your breaks.
  8.  Go for a 20-minute walk at least once daily, as it contributes to your mental well-being. It can also be done during your lunch break while working from home or at the office: the more steps, the better.
  9. Eat less meat and dairy and change to a vegetarian or vegan diet.
  10. Take the stairs rather than the lift or escalator.
Become fitter, healthier and happier with Taekwondo
Become fitter, healthier and happier with Taekwondo!

Five ways to keep yourself healthy

A healthy, active lifestyle involves making choices that support physical, mental, and emotional well-being. This includes maintaining a nutritious diet, regular physical activity, and taking care of your overall health and well-being. Here are some tips for living a healthy, active lifestyle:

  1. Eat a balanced diet: A healthy diet should include a variety of nutrient-rich foods, such as fruits, vegetables, whole grains, and lean protein sources. It is also essential to stay hydrated by drinking plenty of water throughout the day.

  2. Stay active: Regular physical activity is essential for maintaining a healthy weight, improving cardiovascular health, and boosting mood and energy levels—Aim for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity activity.

  3. Get enough sleep: Adequate sleep is essential for overall health and well-being. Aim for 7-9 hours of sleep per night to help your body recover and repair itself.

  4. Manage stress: Chronic stress can affect your physical and mental health. Practice stress-management techniques, such as deep breathing, meditation, or yoga, to help reduce stress and improve overall well-being.

  5. Take care of your mental health: Besides physical health, it is essential to take care of your mental health. This may involve seeking support from friends and loved ones, engaging in activities that bring you joy and relaxation, or seeking professional help if needed.

By making healthy choices and incorporating physical activity and self-care into your daily routine, you can live a healthy, active lifestyle that supports overall well-being.

What is LIIFT4?

Besides martial arts, LIIFT4 is one of our favourite workout programs created by Joel Freeman. It combines weightlifting and cardio with a 4-day split workout program designed to help individuals build strength and lose weight in just 28 minutes daily. The program emphasizes progressive overload and includes a combination of resistance and high-intensity interval training (HIIT). The program is intended for individuals of all fitness levels and can be modified as needed. It focuses on different muscle groups each day.

8-Week Fitness Planner

Please check out our LIIFT4 8-Week Fitness Planner.

This LIIFT4 Fitness Planner helps you plan and track your fitness goals and progress over time. It typically includes information such as your target fitness level, the specific exercises and activities you will do to achieve that level, and a schedule of when you will do them. It may also include other information, such as the number of calories you will eat, your current weight and measurements, and your progress over time.

The purpose of a fitness planner is to help you stay motivated and on track with your fitness goals by providing a clear and actionable plan for reaching them. It allows you to set specific, measurable goals and track your progress over time. This can help you stay focused on your goals and adjust your plan as needed. Additionally, by keeping track of your progress, you can celebrate your successes and identify areas where you might need more effort.

Overall, having a fitness planner is a great way to stay on top of your fitness goals and to stay accountable to yourself. It can help you stay motivated and focused on achieving your goals and make it easier to see your progress over time.

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