UTMA

Muscle Up Your Diet For Less

Fuel your muscles with nutritious food that won't break the bank.

By Matthew G. Kadey, M.Sc., RD

With a Sputtering economy, more of us are hunting for places to pinch pennies.  And that includes the grocery store.  Thankfully, there's no reason why you have to load up on Ramen noodles and toasted marshmallows to reduce the pain at the checkout.  With these smart shopping strategies, it's possible to fill your cart with plenty of muscle building foods while fattening up your wallet.  Embracing your inner cheapskate never tasted so good.

Join the dark side: You can save big by selecting underutilized dark meat chicken cuts like drumsticks, thighs and legs instead of chicken breast.  Believe it or not, with just 1 extra gram of saturated fat per 3 ounce serving but just as much muscle building protein and a bit more iron and immune-boosting zinc, these juicier options are just as healthy as ho-hum breasts.  A cavet though: make sure the skin ends up in the waste bin to avoid extra saturated fat calories.

Pass the tofu, s'il vous plait: Because meat is one of the most expensive items in the grocery store, it's a great idea to go meatless once or twice a week.  To keep your wallet flush, choose meat alternatives like tofu, lentils and beans more often.  Opt for a protein fix from 100 grams of lean ground beef and it'll cost you roughly 45 cents for what anounts to 20 grams of protein.  The same 100 grams of muscle affable protein.  Compared to boneless chicken breast, lentils are more than three times less expensive and, gram for gram, are also more protein dense.  The Meatless Monday Campaign (meatlessmonday.com) has plenty of useful information on thrifty proteins plus toothsome receips.

Catch of the day: Whole fish: heead, tail, and all, can cost half as much per pound as fillets or steaks and contrary to what many think, are a cinch to prepare.  Just season it and toss the whole swimmer on the grill or in the oven.  A perk is that the bones and skin add flavor during cooking.  Any fishmonger worth his fillet knife will gut and clean a whole fish for you, gratis.  Try reasonably priced whole rainbow trout for its boatloads of trickerfriendly omega-3 fats.

Reel in canned fish: Salmon, sardines, tuna and other canned seafoods are just as nutritious as fresh but with a much lower price tag.  As a perk, if you consume the softened bones found in tinned samon and sardines you get a healthy dose of calcium to build break-resistant bones.  Beyond sandwiches, use canned fish in pasta dishes, salads, casseroles, omelets, or try salmon burgers for a cheap, healthy dinner.

Go big: Though less convenient, juice, sport drinks and other beverages should be purchased in larger jugs and cartons instead of single-serving containers.  Not only is there cost savings here per unit, but often the size of these all-in-one-shot drinks is ono the high side meaning you could be guzzling too much sugar too keep on good terms with the scale.

Don't pay for (little) convenience: Slash your grocery bill big-time by chopping your own fruit, shredding your own chees, slicing your own bread, peeling your own carrots, shelling your own shrimp and washing your own spinach.  All of which involve only a very small time commitment.  Sometimes the savings can be humungous in the long run if you buy the ingredients to make your own trail  mix, sauces, salad dressings and diced tomatoes.

Go generic: Despite their lowbrow image, store brand versions of canned beans, peanut butter, pasta sauces and cereal are often just as nutritious and tasty as the name brands.  In fact, generic replicas are often made by the bame brand companies.  Still, it's best to investigate those labels to make sure you aren't sacrificing sound nutrition to cut costs.  Many major supermarket chains have even intoduced organic house brands, such as Safeway's O Organics and Whole Foods' 365 Organic Everyday Value, making it easier for you to spend less but still make Momma Earth proud.

Glass rocks: Products placed in those squeeze bottles tend to be pricier per unit and it can be a futile effort to get all the good stuff out of the container.

Get popping: Not only are those bags of oft-overlooked popcorn kernels half to a third the price per unit of other nutritionally corrupt snack foods like pretzels, chips and cookies, but popcorn, as long as it comes sans butter, is a low calorie, whole-grain snack that's a good source of appetite quelling dietary fiber.  To keep costs down even futher purchase to loose kernels and pop your own on the stovetop.  Simply heat a tablespoon of oil in a pan over medium heat, add 1/3 cup kernels and cook until the popping eases.  During cooking, keep the lid slightly ajar and shake the pan frequently.

Less is more: Hear that? That's the ka-ching sound the food industry makes every time you and I purchase those 100 calorie snack packs of chips, cookies, and crackers.  They are grossly over-priced, ounce for ounce costing two to three times more than their full-sized packaged version.  Besides, these items are usually nutritionally poor choices and some recent data suggests they don't even work to keep us from overeating.

Get cracking: Like tofu and lentils, eggs are a significantly cheaper source of protein than meat costing only about 25 cents an egg. 

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Rock Hard Core

By Master Pamela Justice

Have you ever woke up one morning experiencing lower back pain?  You sat up and wondered, "What did I do to pull a muscle?  Hmm, all I did was go to the store and play with the kids yesterday".  Well, you probably didn't even realize that all that carrying and lifting was the culprit.

You went to the grocery store and had to carry in several heavy bags of groceries.  Then after putting them away, your little one wanted to play.  If your core is weak, which is make up of major muscles in the abdomen and mid to lower back region, these activities can cause lower back pain.

Benefits

Why is core conditioning so crucial to martial artist and moms alike?  Regardless of what style you practice, martial arts require good balance, coordination and reaction time, which also comes in handy when running after a toodler.  But how does someone improve upon these areas?

Core conditioning has been the missing element from many fitness and martial programs and is an essential tool in achieving a healthy life.  Let's start with its function.  Although you cannot see your core muscles, they are very important.  Your core muscles stabilize your spine keeping your posture upright.  Strengthing your core also improves your balance, protects many of your internal organs, and if that isnt' enough to get your attention, it also aids in assisting your entire body to function more effectively.  The muscles of the core area include your abdominals, back, muscles in your pelvic floor and hips.

When your core muscles are weak, it creates an imbalance, increasing your risk for back pain.  The more stable your core is, the more powerful your extremities can become.  Strong core muscles transfer powerful movements to your arms and legs, giving you more formidable kicks, blocks and punches.  This improves your sports performance.  You will walk taller and look healthier.  Everyone should incorporate core conditioning into their present workout program.  A good program consists of strength training, aerobic training, core conditioning and flexibility training.  You can exercise anytime and anywhere.  Regardless of age or physical fitness level everyond can benefit from core conditioning.

Training

Any exercises that require balance force you to engage your core muscles.  Always use proper form as you're doing the exercises.  Improper form will diminish the effectiveness of the exercise.  Be sure to change your routine frequently to increase results.  It's always fun to train with a friend.

Stabilizing the core muscles has been used in many cultures for centuries.  Once coaches and atheltes realized the tremendous benefits from core conditioning they implemented it into their training programs.  Core conditioning can be accomplished with or without equipment.

The stability ball is great for balance and an excellent addition to your  current workout routine.  Physical therapists have been using the stability ball for rehibilitation form various injuries for many years.  The stability balls allow full range of motion.  They come in different sizes and colors depending on your height and preference.  These balls are used to increase flexibility, balance and agility as well as core strength.  Abdominal muscles as well as arms, glutes and back muscles can be worked and strengthened using balancing balls.

When strength training on the ball, use lighter weights and prop the ball against a wall or something sturdy for added stability if necessary.  Medicine balls and balance boards are also great tools to strengthen your core.

Fight Club

A strong core is essential requirement for any fighter.  A durable core protects your kidneys and liver.  Your whole body is a weapon and this requires harmonious movement between all parts of the body.

Few fighters will last the distance if they do not have a solid core.  As the fight progresses, your techniques will deteriorate.  The core dictates the ability to balance your body which enables you to use leverage and strike effectively.  Whether you're kicking, punching or throwing, you are shifting your body weight, thus bringing your core muscles into play.

Core for Kids

I remember as a child if I wasn't participating in an organized sport I was never in the house.  I would be outside climbing a tree, playing or probably just running around in circles.  Nowadays, childhood obesity and juvenile diabetes is on the rise.  This is because of the television, vidoe games and computer that are contributing to an unhealthy sedentary lifestyle.  Replace that computer chair and couch with a stability ball.  (If you have a desk job I suggest doing the same).  Teach kids how to use it.  If they are not having fun, it is less likely that they will stick with it.  Remember, if you don't start to get your children involved in the martial arts and fitness now, they may experience health problems at an early age.

Get Motivated!

It's time to make some changes in your life.  Start with healthier eating habits.  If you want to be lean, you gotta eat clean!  Food is your fuel.  Eat small meals every three to four hours.  Consistency is the key.  If you have a busy schedule, make sure to always carry healthy snacks with you like fruit, low fat yogurt, and energy bars-that way you won't feel tempted to stop for fast food.  Eat a well-balanced diet, including plenty of lean meats, complex carbohydrates, whole grains, vegetables and fresh fruits.  Drink plenty of water and be sure to get an average of eight hours of sleep each night to fully replenish your mind and body.  Always avoid alcohol, cigarettes and drugs.  The resutls?  You'll feel more energized, confident and strong, creating a healthier and better you!

Tighten Your Core

Hold each of these exercises for 5-10 seconds.  Gradually build up to five sets of 10-15 repetitions.  Breathe freely and deeply during each exercise, focusing on tightening your deepest abdominal muscles.

Butt Lift (Ball Bridge)

1. Sit on the stability ball with your feet flat on the floor, shoulder width apart.  Slowlyl walk your feet out, letting the ball roll up your back until your head and shoulders are resting on the ball and your glutes are a couple of inches off the ground. Repeat.

2. With your hand either on your hips or thighs, squeeze your glultes and lift your hips until your knees, hips, shoulders, and neck are in the same line parallel to the floor.  Hold, and then slowly lower your hips back to the starting position.  Repeat. 

Back Extension

1. Lie facedown positioning the stability ball under your hips and lower torso with the knees straight or bent with your body bent over the ball.

2. With your hands behind your head, slowly lift your chest off of the ball, bringing your shoulders up until your body is in a straight line.  Hold. (Make sure your head, neck, shoulders and back are aligned).  Slowly lower your body back to the starting position. Repeat.

Hip Lift

1. Lie on your back with your hands behind your head and hook the stability ball sith your legs.

2. Contract your abs and lift the ball off the floor, rolling your pelvis off the floor and bringing your knees towards your chest.  Keep your navel pulled towards your spine throughout the move.  Hold.  Slowly lower your legs back to the starting position. Repeat.

Bridge

1. Lie on your back with your knees bent.  Keep your back in a neutral position, not arched and not pressed into the floor.  Tighten your abdominal muscles.

2. Slowly riase your hips off the floor until your hips are aligned with your knees and shoulders.  Hold. (Avoid tilting your hips).  Slowly lower yourself to the starting position. Repeat.

Side Bridge

1. Lie on your side.  Bend your arm so your forearm is extended in front of you.

2. Slowly lift your torso off the floor.  Your upper body should be aligned from your hips to your shoulders. Hold.  Slowly lower your body back to the starting position.  Repeat.  Don't forget to do the other side. 

Before starting any exercise program, please consult your physician.  

 

 Increase Flexibility

By Master Pamela Justice, Owner of USA Tiger Maratial Arts & Sports Development Center, C.P.T. http://www.usatigerma.com/  Stretches modeled by Catherine McHugh, photos by Pamela Justice

When is a good time to stretch?  Anytime.  Where is a good place to stretch?  At home, at work, at the gym... anywhere!  Stretching is a tool to increase fitness levels and improve overall health throughout a lifetime.

Nowadays people face a workplace that require long hours, slow commutes, tight timelines, andd higher expectations.  The outcome... stress!  Stress causes muscles to tighten.  Stretching allows muscles to relax.

Caution

Stretching muscles before warming up can increase risk of injury. Warming up with light exercice makes it easier to stretch and reduces the risk of injury.  A low intensity exercise for 5-10 minutes provides an adequate warm-up.  Don't forget to also stretch at the end of your workout.  You're already warm and your muscles will be receptive to stretching.

Stretching increases the temperature of the muscle tissue, which allows more blood to flow to your muscles.  This will increase circulation, speed up the recovery time after a muscle injury and reduce muscle soreness.

Static stretching involves moving a joint to a point of mild discomfort.  If it jurts, you've stretched too much, ease up.  Hold for 10-30 seconds.  Breathe freely a you hold your stretch.  Visualize your muscles elongting.  For really tight muscles, hold up to 60 seconds.  This will eventually increase your flexibility.  It won't happen overnight so be patient.

Make sure not to bounce.  This is called ballistic stretching, which can cause small tears in the muscle.  This will tighten the muscle and decrease your flexibility.

How ofter you stretch is up to you.  However, to maintain your flexibility you should stretch at least three times a week.

If you have a strained muscle, stretching it may cause further harm.  If you have a physical condition or injury, consult your doctor or physical therapist to modify your stretching routine.

Stretch Examples:

Dancer's Pose: Stretches shoulders, chest, knees, quads, and low back and improves balance and focus.

Execution: Stand with your feet together and shift your weight to your left foot.  Turn your right palm facing out and extend your left arm overhead.  Hold the top of your right foot with your right hand, keeping the knee directly under the hip.  For a deeper stretch, press your right foot firmlly into your hand as you reach your chest forward, arching the spine slightly.  Hold for 10-30 seconds then repeat on the other side.

Tree: Stretches hips, knees and spine; improves balance and calms the mind.

Execution: Start with your feet hip width apart and shift your weight onto your left leg.  Draw your right ankle high onto your left hipbone.  For a less intense stretch, place the sole of your foot against your inner thigh.  Press your palms together at your chest and lengthen your spine.  Gaze at a spot on the floor for focus.  Hold for 10-30 seconds then repeat on the other side. 

Down Dog: Stretches the shoulders, hamstrings and calves and strengthens the wrists.

Execution: Start on all fours with your hands shoulder width apart and toes curled under.  Spread your fingers wide and make sure your whole palm is in contact with the floor.  Lift your hips and press your torso toward your thighs, keeping your knees slightly bent if needed.  Press your heels towards the floor.  Hold for 10-30 seconds.

Up Dog: Stretches the back, chest and shoulders.

Execution: Lie on your belly and place your hands under your shoulders.  Extend your arms without locking out your elbow and lift your chest.  Squeeze your shoulder blades together to open and stretch your chest.  Hold for 10-30 seconds.

Triangle: Stretches shoulders, spine, hips, and hamstrings.

Execution: Stand with your feet a couple feet apart in a comfortable stride.  Point your right foot straight ahead and your left foot at about 60 degrees.  Extend your arms and reach to the right as far as possible.  Keeping your chest and shoulders open to the side, reach your right hand toward your shin or ankle without collapsing in the waist.  Tuck your tailbone slightly to get a nice stretch at the top of our left hip.  Look up at your left hand, or to release your neck, look down at your right foot.  Hold for 10-30 seconds then repeat on the other side.

 

 

 

Strength Training Suggestions From Master Pamela Justice

Slow Kicks-Using gravity as resistance, these four-count side kicks target the quadriceps, hamstrings, glutes and torso.  You can also perform this exercise using front kicks, and round kicks. 

Start in a ready position. (Step back on a 45 degree angle, hands in a fighting stance).

1. Cock-pivot to a side kick position.  (The heel of your base foot should be pointing at the target.  Your kicking leg should be pulled up to the chest with your back facing the target).  Hold for five seconds.

2.  Shoot the leg out, kicking with your heel.  Make sure you don't fully extend the leg.  Hold for five seconds.

3.  Pull the leg back into the cock-pivot position.  Hold for five seconds.

4.  Return to ready position and repeat.

This will improve your technique and strengthen the legs.  Make sure you do not drop your hands during the entire exercise.  To help maintain balance, focus your eyes straight ahead on a stationary object.  Repeat steps 1-4 for a total of five times.  As your strength and balance improve, increase the number of repetitions.

Master Pamela Justice began her martial arts training 26 years ago.  She is a personal trainer, author, actress and filmmaker.  An amazing woman, she has recovered from being diagnosed a quadriplegic after a broken neck.  A forms and weapons specialist, she owns and operates USA Tiger Martial Arts & Sports Development Center in Richmond, Virginia, and is the creator of the "Taekwon Fun for Everyone," a program blending traditional and progressive martial arts to promote and create a healthier and happier lifestyle.

 

 

Pamela Justice: Martial Arts Master

I have always been athletic.  One day during my senior year of high chool while practicing gymnastics, I sustained a spinal  cord injury, crushing my fifth and sixth vertebrae and bruising my spinal cord.  
Fortunately, one week after my injury I had a surgical procedure and after only three months of rehab, I was walking again!

When I was discharged from the hospital after my inpatient therapy was over, I needed to continue with outpatient therapy.  Before my injury, I was involved in the martial arts. I credit my love for fighting, my self-discipline and the self-confidence I received from years of martial arts training for my recovery and my positive attitude in life.  The martial arts provided everything I needed to workout my body and my spirit.  I think it is very important for individuals to have a strong mind/body connection, especially people with spinal cord injuries. 

Martial arts provided me with aerobic and anaerobic workouts, including hand-eye coordination training.  In martial arts you are constantly stretching, which increases your flexibility and range of motion.  The martial arts are always fun and exciting. And unlike standard therapy, you always look forward to your next class!

Today I am 31 and I own and operate USA Tiger Martial Arts & Sports Development Center in Richmond, Virginia.  I am currently a martial arts master. At my martial arts school (http://www.usatigerma.com/), we teach our students how to set and achieve short-term and long- term goals.  For example, a short- term goal would be to execute your curriculum well enough to advance to the next belt.  A long-term goal would be to train consistently for a couple of years to test for your black belt and achieve it.  Our students receive a tremendous amount of self-confidence and self-esteem when these goals are met. How many other sports can you engage in with your entire family?  Everyone can participate in the martial arts regardless of ability. No one sits on the bench!

I have been featured in several international martial arts publications, such as the Tae Kwon Do Times and Inside Kung Fu. I recently started motivational speaking. Each seminar is created with a different focus, depending on the venue.  When speaking to people with disabilities, I focus on having courage and a positive attitude. All of this stems from the martial arts.

If you would like to get involved in the martial arts, start by researching the schools in your area.  Get on the internet and read about the different martial arts you may want to learn (see some website references below).  You can also look in your local yellow pages.

All areas of your life will be affected in a positive way because of your training.  Martial arts schools are like big families and don’t be surprised if you make friends for life there!   There is always a good vibe.  You will benefit physically, spiritually and socially from the whole package that martial arts has to offer.

I love everything about the martial arts.  I love the feeling of accomplishment, the encouragement from fellow students and the good sportsmanship. Anyone, regardless of physical ability, can excel at martial arts!

Published: 2007-08-23

 

Quadriplegic to Master

By Master Chuck Thornton

During gymnastics practice on February 2, 1993, 17-year-old Pamela Justice came face-to-face with a life threatening injury.  She broke her neck and was paralyzed.

"All I remember is looking up and seeing my reflection in my dad's glasses and thinking, I'm going to die," said Pam Justice as she recalls her first memories in the hospital emergency room.

She had crushed her fifth and sixth vertebrae and bruised her spinal cord: Pam was immediately paralyzed.  She was rushed to a local hospital where she was put in traction and x-rays were taken every hour to monitor her condition.  The doctors were unable to give her any medications until the horrendous diagnosis was give: Pamela Justice was a quadriplegic.

Pam was one of the lucky ones; the doctors told her and her family that surgery could return the use of her body-if it was successful.  A week later her doctors operated. "They took a piece of bone from a donor and put it in for support and fused it," reported her physician, Dr. Wilson.  She was than fitted with a plastic vest and a steel halo that was held around her head by four metal posts connected to four metal pins inserted into her skull to immobilize her neck.  She wore this for three months.

Hope on the Horizon
Pam's condition stabilized but she still was unable to move.  She had been an all-star athlete her entire life: martial arts, cheerleading, gymnastics, and softball-she was always on of the best.  Her family and friends knew that if anyone could overcome this catastrophic obstacle, it was Pam.

A Week after surgery, Pam was transferred to Children's Hospital to begin the often agonizing process of rehabilitation.  A 30 member team was there to assist in her difficult and intense fight to regain her mobility and her life.

Pam's progress was continuously covered in the local newspaper and on the news.  The enormous courage from this little athlete inspired everyone who heard her story.  Fortunately, the surgery was successful and she had a very rapid recovery.  In only three months Pam was applying her martial arts training to strengthen her body and her spirit.

Benefits of Martial Arts Training
Aside  from building a strong body as well as a sound mind, Pam was very healthy and fit from her training.  Pam credits her religious faith and the mental and physical strength from martial art training for saving her life.  However, the road to recovery was not easy.  She set short and long term goals for herself starting with sitting up straight without throwing up.  Her ultimate goal was to walk out of the hospital.  The confidence and self-discipline she developed from years of martial arts training made it easier for her to have a positive mental attitude and not get depressed even though she was as helpless as a newborn.  "I couldn't feed myself, use the restroom by myself or even change the TV channel with the remote," Pam remembers.

Everyday Pam endured rigorous therapy sessions.  "I would concentrate so hard on everything, I thought my head was going to explode," stated Pam.  Even today, although she is still faced with physical challenges, she does her best to inspire and motivate others.

The Little Master
Today, at 29 years of age, Master Pamela Justice owns two martial arts facilities in the Richmond, Virginia area. She has recently returned to gymnastics and cheerleading but don't tell her doctor.  Pam has a hole in her spine where the fusion was done. Although it hasn't gotten bigger, another accident could be fatal. Still, she chooses to live her life on her own terms and not live in fear of what might happen.

As as a instructor, Master Justice is positive and playful with her students.  Her sensitivity to children helps them feel safe as they learn how to feel confident.  She puts her acting skills to use to help keep kids focused as they learn martial arts techniques and life skills-all while having fun.  She enjoys working with children as "they always keep you on your toes."

The Future
With a bright future ahead, Pamela Justice continues to set her goals high.  She recently started her own stunt team. USA Tiger Action Stunt Team consists of a few of her committed students who would like to enter the entertainment industry.  Team Tiger focuses on martial arts choreography, weapons training, acrobatics and action directing. 

Whether or not Ms. Justice would have healed as well physically and mentally if she had not had practiced martial arts cannot be known.  What Master Justice does know is that she used her faith in God and her skills learned in the training hall to fight her way back to health, and ultimately, to a life of meaning, accomplishment and fulfillment.

 

 

Sparring With God

By Herb Borkland (Inside Kung Fu Writer of the Year)

How well would you handle being buried alive in your own body?
Someone who knows is petite, vibrant 22-year old Pam Justice, a blonde hung gar sifu from Richmond, VA. When I was 17 I broke my neck. And I was paralyzed, was quadriplegic.

On February 4, 1993, the Douglas Freeman High School gymnastic team was one week away from the regional championships. Pam, one of their gold-medal competitors, launched into a handspring front over the vaulting horse.

I don't know what happened. I don't know if I didn't block the horse or I didn't rotate-I have no idea what happened. I landed on the back of my head and crushed my fifth and sixth vertebrae.

At first, all that seemed to be hurt was her pride.  I remember I was laying there and I was like, Oh my God, I can't believe I just did that!(Rueful little laugh) Because everybody was watching me. And I tried to get up and I couldn't.

Before I knew it, I just got this feeling rushing over me. It was like when you hit your funny bone and your arm goes to sleep-it burns and tingles. That's how I felt. And I knew something's not right.

So I called my coach..and he thought I was kidding. He said, Come on, get up. We're a week away. And I said, I can't

Explains Dr. Carl Wilson, director of rehabilitation at Children's Hospital, What had happened is that the protective covering on her spinal chord was fractured and was pushed up against the spinal cord.

Dazed and in growing pain, Pam was taken to the intensive care unit at St. Mary's hospital. She remembers regretting that the staff was having to cut off a brand new pair of leotards. And she will never forget the arrival of her father, retired Henrico Police Lieutenant Robert Justice.

No Relief In Sight
X-rays were being taken from hour-to hour to monitor Pam's injury. She was in pain now but could be given no medical relief because the exact nature an extent of her injuries remained undiagnosed.

At this point, it was observed by the doctors that Pam had some limited movement of her upper body and nothing at all below the waist. Prudently, the worst-case scenario was assumed- that one side of her spinal cord has been crushed. But this would mean Pam could never walk again.

A week later Pam then fitted with a plastic vest and steel halo, which was held around her head by four metal posts, connected to four metal pins inserted in her skull to immobilize her neck. She would wear it for three months.

Her situation was stabilized. But Pam could not so much as scratch her own nose. She would try to move in bed and fail and be forced to constantly call for help.

Help came from all over. First, from her peers. When it happened, everybody for school skipped school and ended up at the hospital. The football players are supposed to be tough but they saw me and just couldn't handled it.

Varsity members of Freeman and other area high schools stopped by to cheer her up. The owner of a local Mazda dealership came because he had suffered a similar injury a decade before. The sports director of WTVR-TV brought her a snowball during a blizzard and, later some CD's and cassettes. Preachers came to pray.

I figured God was trying to get my attention, Pam told newspapers at the time. I didn't think he would hit me this hard.

Martial Arts To The Rescue
At 17 years of age, it's hard to realize that, metaphorically, people are always sparring with God. However, a man who understood hitting, Pam's hung gar sifu Ty Stayton, came and worked with her in the hospital putting aside training the body to deal directly with her spirit.

Most of all, he told me to keep my mind focused, Pam notes. Stayton already knew about the miracles his prize student could achieve when she put her mind to it.

A week after surgery, Pam was transferred to Children's Hospital to begin the arduous and often agonizing process of rehabilitation. A 30-member team was in place to assist. And just before she arrived, perhaps the happiest event of Pam Justice's life occurred: The day before I left St, Mary's, my big toe moved. It was on the news and everything!

By now Pam's progress was a continuing drama in the local newspaper and on television. What inspired audiences was the giant courage working within the athlete's small frame.

But not everyone Pam met was able to believe in the indomitable will. This led to a clash with a staff member, which left Pam, as a martial artist, especially frustrated. She later admitted that she had been unable to make her body do what, at that instant, Pam so very much wanted to do-kick-this particular doctor.

They rolled me into one of my psychologists at the hospital. And all I could do was lift my arms. And she said, What are you goals by the time you leave here? And I said, I'm going to walk out of here by myself. And she said, Pam, I hate to tell you this but you shouldn't set your goals so high because it's not going to happen.

And as soon as she said that, I don't know what came over me, but I said, Let me tell you something. You don't know who I am. I'm a strong person. I think God loves me. If He wants me to walk out of here, I will.

On Her Own Two Feet
Between tears and laughter: And sure as anything I walked out of there. And, after that day, I never spoke with her again. You cannot let somebody tell you you cannot do something. If you want to do it, you can.

After three months, her progress became pretty rapid. Dr. Wilson observes, (Pam's) chord wasn't severed but was very severely bruised. There was a lot of swelling Just like a bruise takes a long time to heal, it was a gradual process Pam has not only had a remarkable recovery in and of itself, but also a very rapid recovery.

To celebrate leaving the hospital- and to raise funds to help pay medical bills-Pam's friends threw her a benefit concert. Among those friends, believe it or not, happened to be Beavis and Butthead's favorite band (see the B & B video game).

Belying their bad-boys-of-shock-rock image, Richmond-based Gwar left the monster costumes and icky fluids at home, spelled their name backwards on the posters and, as Rawg, led a four-band all-star party. Pam could not yet dance but, just the same, she got an enormous ovation for showing up on her own two feet.

Pam credits kung fu with helping fine-tune her continuing recovery. She immediately went back to training but, at first, her equilibrium was dicey. She could walk but not run. My legs hurt. I couldn't do any push-ups. I could hardly do anything.. I'd get so frustrated! And Tyrone would say, Calm down. It'll come back. Pam pauses to laugh: And his favorite saying is:I don't feel your pain.

A Master At Work
Like most well taught martial artists, Pam feels compelled to excel in the presence of her master.

He'd push me even when I couldn't push myself. Every day for at least an hour, for two months. Tiger hand push-ups. Crane, horse stance. I'd just cry and he'd say, Hold it! Hold it! And I'd hold it. I don't want to let my sifu down, you know.

Pam zoned in on butterfly blocks for upper-body coordination, kicking drills for the lower body. Jumping was her biggest challenge. My legs were still really weak, so I could jump but I couldn't land. So every time I jumped I landed right on my  behind.

So it was that, with the help and inspiration of sifu Stayton-a protege of respected wing chun veteran Anthony Dandridge-Pam Justice tested and was herself promoted to sifu in 1996.

Recently, Pam has teamed up with another of sifu Stayton's student, big, high-spirited wing chun/hung gar sifu Chuck Thornton. One of kung fu legend Dennis Brown's spiritual children (I used to follow him around saying, Show me your rope dart), sifu Thornton became an adult division grand champion tournament fighter before his 14th birthday. His positivity chimes with Pam's.

I heard her doctor say how much kung-fu has helped her coordination, Thornton explains. Helping her hands open up- because (they) won't open sometimes. Tiger claw (practice) and tiger hand push-ups, that's the prescription.

Pam agrees. Right now I still have problems with my feelings. My touch is still awkward. I don't have it all back yet.Especially with the (cold) weather, (my hands) get really tight. I have a lot of pain still. But, you know, wing chun really helps my wrists!

Sifu Justice's favorite weapon is the chain whip. Runner up: broadsword. She has also taken up Sayoc kali for coordination and fun. And her ambition is to get back to gymnastics enough to someday combine a double daggers set with tumbling.

Sifu Justice's prayers go out to all the other quadriplegics whose recovery has not been able to be as spectacular as hers. Even so, she offers her example.

People who have been where I was they've got to have hope.