Become fitter, healthier and happier with Taekwondo

Become fitter, healthier and happier with Taekwondo
Become fitter, healthier and happier with Taekwondo!

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 is also known to benefit 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, and eventually, the bad eating habits will translate into your health.

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 exercise in a while, it is better to start with smaller steps. 2-3 times a week for 20 minutes is a good way to start. According to the Health Education Authority HEA, it is suggested to engage 5-7 times in moderate exercise. 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. If you haven’t participated in any physical exercise before, get some professional advice. 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 a day 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.

About Us


Taekwondo4Fitness is a family-friendly martial arts school based in Košice in Slovakia, offering martial arts classes, fitness, discipline, 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.

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 and are expected to continuously maintain the Five Tenets of Taekwondo which are etiquette, modesty, perseverance, self-control and indomitable spirit.

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

A strong Team specialized in Fitness, Martial Arts and Nutrition

My wife and I are very 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. For the past 30 years, I was practising Taekwondo in different schools across Europe. I trained in countries like Germany, Austria, Slovakia and the United Kingdom and had great mentors who taught me the various aspects of Taekwondo.

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 each and 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 here to clarify what challenges you have been facing right now and what you are trying to achieve. I look forward to hearing from you soon.

The Lead Instructor at Taekwondo4Fitness