PC All-Americans:

Grand Master Paul J. Kim is a martial arts instructor and Certified Taekwondo Master at the National Council for Taekwondo Masters Certification (NCTMC) in Glendale, Calif. NCTMC is a nonprofit organization that started in 1996.

His use of the President's Challenge program and ideas are evident through the achievements of his students. 

"By chance I found the President's Challenge Program on the Internet three to four years ago," Kim said. "My certified Taekwondo masters/instructors and I thought of ways for our youth to keep up their training...after getting the first Black Belt degree. The  (President's Challenge) programs are a great fit to challenge them to keep up their training - not only martial arts but also other sports such as swimming, hiking and other favorites."  

Due to the nature of the sport and the intensity of the training, Grand Master Kim has found that some students become "problem makers" at school as a result of fighting or begin to involve themselves with drugs or other forms of harmful behavior. However, by sticking to the President's Challenge program, he created an ultimate purpose.  

"Our ultimate purpose is to keep our students working-out every day and to balance both their physical and mental health," Kim said. "For that reason our certified masters/instructors, youth ministers, chiropractors and I started using your programs to (is he trying to say "set an example"  if that's not what is intended, then just end the statement after the word "programs...") exemplify our action for our youth students." 

NCTMC sponsors its members by providing free medals, caps and other items in order to encourage more members to participate in the program.  Several of Grand Master Kim's students have earned a Platinum Award. The organization especially focuses on preventing harmful behavior among youth, as well as educating them on ways to overcome those behaviors.  

Grand Master Kim keeps active as part of the DEA Citizens Academy Alumni Association volunteering for the DEA in his community, as well as participating in daily training and workouts.   Kim noted that he wants his students and instructors to make exercise and physical activity a party of their everyday lives.
 

HEALTH AND WELLNESS WITH MARJIE:

 

Marjie Gilliam is a Corporate Advocate and columnist for the President's Challenge. Marjie is an internationally syndicated fitness columnist and freelance journalist, and has authored thousands of articles devoted to health and wellness. Each month we will be featuring one of her articles.

Wardrobe Tips for Winter Weather Exercise

Failing to dress properly for cold weather conditions can have serious consequences. Here are some things to consider:

Dress in layers, steering clear of fabrics that absorb water and don't provide a layer of dry air near the skin. The first layer of clothing should be an undergarment made from a fabric that takes moisture away from the body, such as Thinsulate, polypropylene, polyester or wool. The next layer should provide insulation. Fleece, down, polyester and wool are common materials used for mid-layers. The outer protective layer should be one that allows moisture to escape but is also water- and wind-resistant. Depending on the temperature and type of activity, the number of layers worn might vary.

While staying warm is important, try not to overdress, which may cause you to overheat. A good rule of thumb: If you are already feeling warm when you first step out to exercise, it is likely you are overdressed.

In the cold, blood flows away from the hands and feet to the center of the body in an effort to keep the internal organs warm and protected. To prevent tissue damage, keep these areas covered. Unless the temperature of the torso is normal or slightly higher, blood flow will not return to these areas. Choose mittens instead of gloves, which will allow the fingers to remain close together and warmer.

Sporting goods stores sell special garments made for cold weather activity, such as socks for winter exercisers. Thick socks made of acrylic fibers that take perspiration away from the skin are a good choice. Choose footwear with adequate shock absorption that is well-insulated and waterproof.

A simple tip that has saved many lives: Wear reflective strips on shoes, hats and clothing whenever you exercise outdoors, especially after dark.

Sunlight may not be as intense in the winter, but it is still important to protect yourself against ultraviolet rays, which can put you at risk for sunburn, prematurely wrinkled skin and skin cancer. Wind can wreak havoc on the skin. For protection, wear a hat, scarf, a coat with a hood, or other protective covering.

Before heading out, check the temperature and wind-chill factor. Winter winds cause significant heat loss from the body. To help avoid exposure to extreme wind chill, try to head out facing the wind and return with your back against it. Activities that involve fast movements such as running, skiing, biking or skating increase wind chill as the air moves past your body. If the temperature dips to zero or below - or the wind-chill is below minus 20 - choose an indoor activity instead.

The elderly, young children and those with injuries or chronic illnesses are at greater risk of problems when they exert themselves in cold temperatures. For kids, a significantly larger surface area-to-weight ratio exists, making it more difficult for them to maintain a safe body temperature in the cold. As we age, it becomes more difficult for our bodies to adapt to extremes of heat and cold.

If you have medical conditions you should talk with your healthcare provider before you begin an exercise program. Carry identification with you and take along any medications that you may need.