Parents trust MAFA Summer Camp because…

All activities–both daily and weekly–are age-appropriate for children from 3 – 13 years and will vary by age group. Instructors are specially trained and qualified to work with your child’s age group.  In addition to physical activity, creative arts, academic enrichment, and field trips, MAFA kids develop confidence and skills in conflict avoidance, self-defense, and personal discipline.

All MAFA staff are trained and certified in First Aid and CPR, and have successfully passed rigorous criminal and child treatment background checks.

Kids love MAFA Summer Camp because it includes…

• 2 Martial Arts classes per day (a $199.00/week value)
• Stop, Drop, and Read (academic enrichment)
• Theme specific crafts
• Weekly field trip
• Park time
• Bully proofing workshops
• 2 healthy snacks (MAFA is a peanut and shellfish-free zone!)
• Nap time (for 3-4 year olds)

Included in your weekly MAFA summer camp fee:

All of the above, plus…

• Transportation
• MAFA Camp T-shirt
• MMA shorts
• MMA gloves
• Camp bag
• Crafts
• 2 daily snacks
• Gi (martial arts garment)
• NEW THIS YEAR! FREE 30-day trial MAFA membership* for Mom or Dad!

We can hardly wait to see the kids who will return for a second or third season, and all the new ones who will join us for the first time in 2013. Space is limited, though, so enroll early** and secure it all for your child this summer!

Coach Rita

*Good for Foundations (introductory level) classes in Martial Arts (women-only) and/or CrossFit (men and women).

** Online Summer Camp enrollment is here! Sign up today.

Martial arts training for kids goes a long way toward ensuring both–for a lifetime!

In addition to the things that go under the tree this season, consider giving the gift of a MAFA membership to your child or grand children.

Children as young as 3 years old love their MAFA Tiny Ninja classes each week, where they tumble, and stretch and grow strong while learning self-control and respect for all.

Five to seven year olds at MAFA  are LIttle Dragons. At this age their boundless energy is given a healthy outlet and begins to be trained into more managed behavior and movement. As they learn the moves, they develop confidence, focus, and a sense of positive self-reliance that helps with learning and other daily activities.

Jr. MAFA is for 8-13 year olds. Kids in this age group are much more socially aware and their confidence–or lack of it–in their physical abilities and coordination has a lot to do with self-image. Poor self-image and lack of confidence make it hard–or impossible–to take care of  and defend themselves in challenging social or  even bullying situations.

To learn how to give your child the gift of strength and confidence-building this holiday season, fill in the form on this page and mark it “Kids”. We’ll follow right up with you in time for the best Christmas ever.

Here at MAFA we’ve added CrossFit to our schedule of fitness classes.  We think that it is a great compliment to all our other programs and we encourage members to try it out.  Here are  three options for exploring the CrossFit program:

MMA Fit: Not for sissies but definitely “beginner-friendly”, MMA Fit at MAFA follows all the standards and rigors of the trending Cross Fit movement combining them into a Mixed Martial Arts workout called MMA Fit. You get the best of both worlds–and you get it in the company of other women!

CrossFit:   You’re hooked on MMA Fit and are interested in joining a regular MAFA CrossFit class…but you want to know what you are getting into.     Here’s what you can expect:

A regular CrossFit class is open to men and women and takes anywhere from 45 minutes to an hour to complete the following four segments.

• Dynamic warm up – Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
• Skill/Strength work - If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts).  If it’s not a strength day, then you’ll work on improving a skill.
• WOD - The workout of the day.   This is where you’ll try to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible. Your WOD will be scaled to challenge your personal level.  As you get stronger and more experienced you’ll work your way towards eventually doing the workouts as prescribed.
• Cool down and stretching – Can be in group as individual.

Mix it Up: Add a CrossFit workout to your schedule of MAFA classes. Consider the benefits:

• Increased functional strength and flexibility
• Greater control of breathing
• Improved heart rate and circulation
• Mental clarity and focus
• Better overall fitness
• Enhanced self confidence

Contact any of the MAFA and CrossFit coaches for information about the new CrossFit classes.  We want you to explore the possibilities of this new program and are eager to hear from you.

Finally, here’s a resource for those of you who want a comprehensive (more than you’ll ever need to know) overview of CrossFit.

“What is ‘CrossFit’ anyway? Everyone seems to be talking about it….”

… and there is a good reason for that. It works, it’s fun and people of all stripes are shaping up and getting stronger with it!

The aim of CrossFit is broad, general and inclusive fitness.

Even if you are a beginner to fitness – someone who hasn’t done much in the way of physically challenging activities for a while, or ever –  you can have fun with a CrossFit workout.  The workouts are scaled to fit each individual’s ability, regardless of experience.   This “universal scalability” means that CrossFit programs are accessible by nearly everyone–women, men, senior citizens and children.

CrossFit, Inc. was incorporated as a fitness company by Greg and Lauren Glassman in 2000, and today there are more than 4,400 affiliated CrossFit gyms.   CrossFit training is based on a philosophy that people of all shapes and sizes can improve their physical well-being and cardiovascular fitness. CrossFit coaches and workout partners help to make it happen.

The success of CrossFit training programs results from the unique approach to workouts:

Functional movement.  CrossFit itself is a strength and conditioning program in which functional movements are performed at relatively high intensity. Warm ups are dynamic -  no treadmills. Exercises use movements like jumps, squats, lunges, pushups, pull ups, and jumping rope to prepare for the daily strength or skill CrossFit training workout.

Sport of fitness.  CrossFit harnesses what people like about sports and games–things like natural camaraderie, competition, and FUN–in a way that encourages participants to strive for a personal best.  In the CrossFit gym, athletes enjoy the difficulty and challenge of CrossFit training routines.

“Less fit people begin to feel like athletes in the beginner CrossFit workouts. Really! Everyone likes the individual and group levels of competition. You work at your own ability.”

The workouts.  Rather than having a CrossFit workout for older women and another for hardcore athletes – there’s ONE workout each day that is completely scalable based on each individual’s skill.  The CrossFit workouts of the day (WOD’s) are published online, with directions for scaling to specific groups. Most workouts can be done with minimum equipment.

CrossFit community.   When people do CrossFit workouts together–like here at MAFA–a positive, supportive and good natured community develops.  In fact, the communal aspect of CrossFit is a key component of why it’s so effective.  Unlike most commercial gyms, the MAFA CrossFit studio is full of team members who cheer progress and check up on absences.

Give it a try! Just fill out the form at the right to learn more about CrossFit for Adults and even our new CrossFit Kids class.

See you on the mats!

Coach Rita and Patrick Johnson, Director of CrossFit at MAFA

When Capitol Hill DC resident and MAFA member Betsy shared her Before and After photos with us, we couldn’t resist asking her some more questions! Thanks, Betsy, for your enthusiastic responses, and giving us permission to share this interview with others.

What prompted you to get involved at MAFA, Betsy?

I saw an ad in the Hill Rag.  I had been a consistent exerciser prior to joining but I was not doing the right stuff – too much non-impact cardio.  Although I run, I realized that won’t make you stronger.  I wanted something that was not 45 minutes on the elliptical followed by three sets of 10 bicep curls.

When did you join MAFA?

November 2011 – the week before Thanksgiving.  Best time to start a new exercise routine…

What kinds of classes did you join at MAFA?

MMA Fit, Thai boxing and BJJ.

Did you set particular goals when you joined MAFA?

When I first went to MAFA and saw Rita and Kim, I thought that if working out there could make me look a tenth as awesome as them, that would be enough for me.  After a few weeks, I started tracking my calories with an app and just decided to see how far I could take it.  So, no I did not come in and want to lose x number of pounds, I really just wanted to get stronger.

What was the hardest thing?

I am not a night exerciser and sometimes it is really hard when I get home from work to go to class.  But, about 2 minutes into class, I am really glad I did.

What is your favorite thing about martial arts as exercise?

My favorite thing is every time Rita has us do a new, twisted, demented exercise.  I am amazed that there are so many ways to do, well… take your pick– push ups, sit ups, squats, name your exercise–Rita has limitless ways to do them all!  Then you do it and are pretty pleased with yourself for accomplishing it.

How do you feel about yourself today, and how does MAFA factor into that?

I feel awesome about myself! This is the best shape I have ever been in.  I have MAFA to thank for that.  Training with MAFA has really changed my whole outlook on life.

Any particular shout-outs for instructors or favorite classes or workouts?

Come on, they are all great!  But seriously, motivating people to push themselves is a talent and a skill.  I have no idea how Rita comes up with a different workout every time she is on the mats but she does.  Not only does she do that, but she is so good at pushing people without intimidating them or making them feel weak.  She is the opposite.  Coach Rita believes that everyone can do it and uses that to motivate us.

Kim is great too, she has a lot of energy and what can only be described as a twisted enjoyment of terrible ab exercises.  They are both great people who appear to have unlimited energy to motivate us even after a full day of kids’ summer camp.  You would never know going to class if they have had a hard day because they are always ready to give it their all.  One of the reasons I keep coming back is that it is a great environment to train in.

What are your next big MAFA goals or personal fitness challenges?

I am running the Boston Half Marathon in October.  I ran it 2 years ago.  I plan to go under 2 hours for the first time (I think it will be my 8th half marathon).  A MAFA goal?  Finally getting a 30-second push up.

What would you say to other women about joining MAFA, or getting involved in martial arts?

Try MAFA for a week and you will be hooked.  MAFA is a secret that should not be secret.  You can get into amazing shape right here on the Hill.  When I joined, I did not know anybody and had never done martial arts in my life.  Now I have learned a ton about BJJ and Thai boxing and know everybody who goes to class.  All the women are amazing and friendly.  This is not an intimidating place.  It is not competitive; everyone is supportive and all are welcome. I love it.

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If you have a MAFA story to tell, let us know! We are out to spread the word about the power of martial arts for women, and we’d love to make YOU our next featured MAFA member.

Here at MAFA, we borrow from the Cross Fit “approach” to fitness training and apply it to mixed martial arts.

This post will help explain the method and how we designed MMA Fit  to “fit” any women, regardless of prior fitness level, strength, age, weight, etc. This is what makes it possible for the less fit newcomer to join and succeed among a group of women with widely different levels of background and (in)experience.

“It is important to us that each and every individual that participates in MAFA training have a great experience, enjoy a sense of accomplishment, and want to come back for more!”–Coach Rita

MMA Fit, like Cross Fit training,  is based on the concept of “universal scalability,” making it the perfect fitness solution for any committed individual regardless of experience. The same routines have been used successfully with women who have not been working out at all prior to joining MAFA, as well as with those who are mastering the martial arts and even preparing for competition.

“We scale load and intensity; we don’t change programs.” –www.crossfit.com

This idea of scalability is what makes MAFA’s MMA Fit program (and all of our MAFA programs!) so “beginner-friendly.” Beginners and those with lots more experience (often in the same class) get the same program and regimen; they just get it scaled to their own level and ability.

The way we can be sure that you aren’t going to get in over your head (or intimidated by others who’ve been at it longer), is by conducting a fitness evaluation with every single MAFA class attendee, before anyone steps onto the mats. This is a safety precaution that we take seriously at MAFA, as well as a demonstration of our total respect for you and your needs.

“The needs of Olympic athletes and our grandparents differ by degree not kind. … terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.”–www.crossfit.com

MAFA’s MMA Fit is all about martial arts as a path to one or more of the following:

• Fitness and weight loss
• Physical strength-building
• Personal safety and self-defense
• Competition in martial arts as sport
• Advantage in overcoming a larger, stronger adversary
• Confidence and personal empowerment

These things require only commitment and follow-through; not prior experience or prior conditioning. By allowing you to start your program where you are and still be doing the same program as someone more experienced, we are able to apply the Cross Fit approach to Mixed Martial Arts, and all of our women’s classes, at MAFA.

Take our 30-Days-Free Challenge when you fill out the form to the right. Come and find out for yourself, if MMA Fit is the right Fit for you.

See you on the mats!

Coach Rita

If you are in the DC area, or better yet on Capitol Hill, and haven’t yet checked out MAFA, you are in for a one-of-a-kind treat! Women can request 30 days of free classes as a way to see what MAFA is all about.

Not for sissies but definitely “beginner-friendly”, MMA Fit at MAFA follows all the standards and rigors of the trending Cross Fit movement combining them into a Mixed Martial Arts workout called MMA Fit. You get the best of both worlds–and you get it in the company of other women!

Since opening on Capitol Hill in 2010, MAFA has carved out a unique and popular niche in the world of martial arts, as the world’s first women-and-children-only martial arts training facility. MAFA maintains that distinction today, and has gained the attention and appreciation of a region-wide community.

“Do you have to already be in good shape to start this program?”–FAQ

It is always a good idea to get your physician’s approval before starting a fitness program, but newcomers are always welcome at any stage of fitness or un-fitness. Everyone must complete a fitness evaluation at MAFA, before taking any classes–free trial or as a member. That will ensure that we start you out at the right place for your  needs.

And of course, we are in the business of women helping women…
•    Get active,
•    Lose weight,
•    Firm up,
•    Become fit,
•    Gain strength,
•    Build confidence,
•    Feel better and
•    Learn the art and skills of self-defense.

At MAFA, you get it all AND have a great time!

For more information,  just fill in the box to the right. Easy! And please explore the website where we have a lot more great information, videos, and resources about martial arts for women and kids, as well as fitness, weight loss, yoga and more.

We look forward to getting to know you!

…kids…fighting…aggression…”Aren’t Martial Arts for Children just asking for trouble?”

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We’re actually glad when this question comes up for a couple of reasons:

1) We love the answer (we’ll get right to that…)
2) It is probably the biggest fear and UN-asked question by many parents. This brings it out in the light!

So, the answer we love…

Quite the opposite is true.Children who learn and practice the martial arts become responsible in their behavior and understand better than many of their peers that it isn’t about aggression or becoming a menace to society. Martial arts teach respect–for self and others. They learn the Student Creed, and we help them live by it.

MAFA Kids Training On The Mats

And with a foundation of mutual respect, kids in martial arts also:

• Increase self-discipline
• Build self-confidence
• Practice persistence
• Develop greater ability to focus
• Learn to follow directions
• Establish lifelong exercise and nutritional skills
• Make new friends (not just at MAFA, but everywhere)
• And appreciate the rewards of accomplishment that follows hard work

Young martial artists are among some of the healthiest, most engaging, self-reliant and well-adjusted kids around. They are proud of themselves and each other and this carries over into all areas of their lives.

MAFA Kids On Spring Break Excursion

You’ll feel good knowing that they can take care of themselves in life–not so much by fighting as by knowing how to avoid conflict and handle difficult situations non-physically, non-aggressively.

To learn more about MAFA’s programs for children and youth, just fill in the form on the right and we’ll be in touch! We can arrange a time for you and your child to come by our training studios at Hill Center, for a visit and even participate in a free class.

Martial Arts Summer Camp 2012 is filling up fast! Limited spaces still available for Tiny Ninjas (3-5), Little Dragons (5-8), and Jr. MAFA (9-13). Register now!!

It is a scary thought for any of us, but all the worse if we have no skills, reflexes, or confidence for handling such an encounter.

It’s more important than ever for women to be aware of their surroundings.  Especially during the warm-weather months when we may get lulled into a false sense of security about being outdoors, even after dark.

Would you know how to defend yourself should such an unfortunate situation present itself? If not it could mean life or death.

MAFA’s Self-Defense Program for Women is grounded in mixed martial arts (MMA) classes for women, including Brazilian Jiu Jitsu and Thai Boxing training. We will help you put together a combination of classes to meet your personal goals.

Learn real life techniques that you can use right away to defend yourself and your family.

Learn to stop a man twice your size!  Just FILL OUT THE FORM TO THE RIGHT and we’ll help you get started!

At MAFA, we are all about kids’ health–in body, mind, and spirit. Our aim with kids, as with MAFA students of all ages, is Fit. Confident. Empowered.

Want that for your kids? We sure do. Sign up on the right, to learn more about all the ways that MAFA can help.