Can you beat my score? Try this Black Belt Workout

I believe part of living the Black Belt Way is to maintain a high level of health. This requires you to do something consistently to UPlevel some aspect of your body. I like challenges and here is one I would like to share with you.

Do this fitness test and let me know what your score is. If you beat me, I have a very special gift for you. Go for it!

Here is how it goes.

1 minute of burpees – your must jump off the ground for each one.

1 minute rest

1 minute of super planks – 6 step process = 1. Elbow, elbow, knee, knee, hand, hand – see the video.

1 minute rest

1 minute of sit ups – your hands must touch the floor and then your heel

1 minute rest

1 minute of push ups

1 minute rest

1 minute squats – must touch chair

Take your total score and add it to your age and that is your total score.

This video is sped up to 2x. Enjoy!


Live the Black Belt Way



US Marine Shares his story and struggles

22 veterans commit suicide everyday!
I was in a Super Kicks Karate staff class the other day and someone asked me if I had been tagged in the 22 pushup challenge yet. I hadn’t been tagged but I began to think about how I could help bring awareness to the fact that 22 veterans commit suicide every day.
In my mind, 22 is just too many – one would be too many.
I wanted to find out how we could help so I interviewed Sergeant Dolly of the United States Marines who is a two time purple heart recipient.
The purple heart award is given in the name of the President of the United States and is awarded for anyone wounded or killed in battle.
Sergeant Dolley has an incredible story. He has found over a dozen land mines (including stepping on one himself) during his time overseas. He has also personally dealt with the struggles of having four friends who were veterans commit suicide.
Matthew Vinny Dolley credits the organization Charlotte Bridge Home for helping him get settled back into civilian life. You can see the work they do and get involved at
Everytime you share this video Super Kicks Karate Ballantyne will donate $5 per share up to $1000 to Charlotte Bridge Home.
Share this and let’s get the word out on how we can all help veterans who are struggling.
To black belt and beyond!
Sam Wegert
Living the Black Belt Way




When was the last time you created a magic moment?

At the end of your life you won’t remember everything. What you will remember are magic moments.

About a week ago, I went with a friend to visit the grandmother of my best friend. She is 94 years old. We brought her flowers for no reason and just wanted to make her day and break the monotony of life in a nursing home. We asked about her life, husband, kids, etc. She talked to us for hours about the moments of her life. She smiled as she recounted specific times when she met her husband at the movie theater or when her grandson jumped over her head and freaked her out. For hours, she recounted the moments.

In the busyness of your life, when was the last time you stopped to create a magic moment consciously?

Join me in being a magic moments magician. Here are 10 ways you can create a moment that will not forgotten easily.

1. Sip a cup of tea as you take a stroll as someone encouraged me to do today.

2. Stop by a park on your way to work or on your way home and just listen

3. Open up a new browser tab and send someone an email or facebook message that you haven’t heard from in a year

4. Call someone you love and say these words, “I don’t have much time. I’m right in the middle of something but I just wanted to call you and tell you I love you. That’s all! I love you. Goodbye.”

5. Go through the drive through and pay for the person behind you in addition to yourself

6. Go through a toll booth and pay for someone behind you. Drive away slowly and you will receive looks of gratitude for this one. 🙂

7. Go look at some old pictures of yourself and reminisce even if just for a minute about all that you have learned and how far you have come in your life.

8. Send a text message to someone with these words, “I’m proud and blessed to know you. Thank you for being in my life.”

9. Go to or and ship something to someone randomly for no reason other than you just decided it would be cool. This is one of my favorite and I can do it in less than 2 minutes if I know their address. Credit card on file-add the address-ship. Done!

10. Model something that someone does in the video above.

Remember, at the end of your life you will remember magic moments and that is all. Create some today!

A touching moment…

There is much to glean and learn from the letter below. I decided to share this because, I believe, if we all adopted the the mindset that is presented below we would be better people because of it. This student really gets what it is all about. Thank you ma’am!

Dear Mr. Wegert and Ms. Alley,

Call me sentimental, but I have to say that watching graduation tonight was very powerful for me. I really got to see that it doesn’t always look neat and organized (ok, so maybe one student was hanging out on “this spot” instead of “that spot!” LOL!) But in the end, I could tell that people were trying their darndest to set the bar high and that they were proud of themselves. It was great to get to witness such a wonderful snap shot of humanity. The school you have created is a wonderful place where all age groups can come together and use their bodies and minds (and leave technology behind!) to grow as people. You are making a difference in the lives of these families.

One neat thing for me tonight was that I got to watch everyone warming up instead of being focused on my own readiness. At one point, after you had cranked up the music, I noticed a two year old little boy rocking it out dancing as if his life depended on it! What a hoot! I loved all the little pockets of energy everywhere! I love that this is a place where all kids, adults and teens can come together and respect each other and learn from each other. Many teenagers blow off adults in our culture and it is wonderful to see the kind of intergenerational respect that is being fostered in your school.

There was a moment tonight that I don’t think I will soon forget. Maybe it’s because I lost my dad this year, but I was so incredibly touched by Jonathan quietly coming alongside his dad as he finished his long set of universals. He reminded me of the friend who comes to run alongside the tired marathoner in the 25th mile, helping him to pace himself toward the finish line. What a lovely move for a young son to make to show love and respect for his dad. Jonathan displayed true black belt character in my opinion tonight. What a privilege for me to be “taught” by this young man. And of course I have to say that both Samantha and Jonathan looked super sharp tonight.

Sometimes I get frustrated because I feel as though EVERYONE is better than I am, but tonight I was inspired to remember that it’s not just about physical ability, but maybe more so about who you are being in relationship to yourself and to others. Maybe I can learn to be content with trying to raise my own bar and not compare myself to others so much.

I had fun routing for everyone tonight and truly am enjoying the friendships I am forming through karate. I absolutely LOVE the intergenerational aspect of your school. There is no other organization that I know of where people are so “for others.” I am blessed to be a part of this journey and would like to thank you for your continued commitment. Your continued support really encourages me, especially when I am feeling particularly inept! As someone said this week, there will always be someone better than you.

I was proud of both of you tonight. Mr. Wegert, you could tell that you had fun tonight engaging with your students. Ms. Alley, you did an awesome job on your performance tonight. It was great to watch you and Mr. Webber. Congratulations on your new rank!!!! I loved the story you told about your journey!! Thanks for allowing me to graduate with the class even though I wasn’t out there. Perhaps I learned more in the stands tonight than I might have on the floor.

I am proud to be a part of Super Kicks.


Mrs. Hinton

(Mr. and Mrs. Hinton train with their two sons in our Black Belt Leadership Program in Charlottesville, VA)