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About Nathan J. Nowak
(Top Expert on this page)

Expertise
We can answer any questions pertaining to Olympic Tae Kwon Do sparring. Questions about fitness and nutrition as relating to TKD training and preparation for tournaments and competition. Specific techniques and tactics while training, weight training and agility, mental toughness and visualization exercises and "day of" preparation.

Experience
I have been in martial arts for over 23 years. I'm a master instructor (4th Dan) in TKD. I also have a black belt in karate. I've competed in Olympic TKD since '91. As and athlete:(highlights) Winning a silver medal at Jr. Olympic nationals ('92), AATU National champion ('94), over 10 GA State Championship and GA Games medals. Won a bronze medal at the U.S. Open (2000). With drew from the Olympic Qualifier in 2004 from a torn ACL. As a coach: (highlights) I've coached a women's TKD team since '99. With over 30 members spanning the eight year history of the team, we have 7 National Championship Gold medals, 2 Silver and 1 Bronze. The team medals at every state and regional tournament they attend. Several members have been undefeated for several years. Our training covers strength and endurance workouts, tactics and strategy, nutrition and supplementation, mental toughness and visualization, and maintaining weight while leading up to competition. I've been a certified personal trainer since "98 and have worked in the fitness and nutrition arena since '94. The team has their own training center that they share with the gym that I own. Trinity Fitness in Atlanta, GA

Organizations
USAT AAU USSSA NSCA

Publications
Atlanta Sports and Fitness Magazine, CBS46 News Atlanta, FOX's Good Day Atlanta, Atlanta Journal and Constitution and in newspapers across the United States.

Education/Credentials
Personal Training Certificate (School of Fitness and Nutrition) 4th Dan Black Belt (Kukkiwon) USAT Certified Level 2 Coach AAU Certified Coach Former USSSA Certified Coach Member of NSCA

Awards and Honors
Coach of 2001 AS&FM Athlete's of the Year "P.T.S. TKD Team" First runner up 2001 AS&FM Fittest Male of the Year

   

You are here:  Experts > Recreation/Outdoors > Martial Arts > Tae Kwon Do

SubjectDate AskedExpert

Olimpics10/24/2009Nathan J. Nowak
  Q: Hey! Hope you are well?! I have a huge interest in competing for the 2012 Olympics however I have ...
  A: Mo: Thanks for the email. In order to compete in the Olympics for TKD you will need to be a black ...
strength training10/20/2009Hani McToom
  Q: I'm a black belt in taekwondo and just turned 16 years old, I want to know if I do strength training ...
  A: Good to hear that you reached this level in the age of 16. As for the strength, you can always go ...
Training10/20/2009Nathan J. Nowak
  Q: I'm beginning my extensive training for the 2016 Olympics in Tae Kwon Do. I'm doing very extensive ...
  A: Shawn: Thanks for the question. I need to get a little more information from you before I answer ...
Returning to TKD after an injury10/15/2009Nathan J. Nowak
  Q: I had acl surgery May 1st and Ive been wondering day and night if It will be the same when I return ...
  A: Marlene: I know having to sit on the sidelines is a challenge when you feel impatience and desire ...
taekwondo10/12/2009Nathan J. Nowak
  Q: my name is Fanaka. Like many others I am looking forward to participating in the 2012 taekwondo ...
  A: Fanaka: Thanks for the question! Congratulations on making it this far in TKD. The Olympic ...
my participation10/7/2009Nathan J. Nowak
  Q: You state i had no involvement in Taekwondo olympicly. I was an Elite Athlete my instructor Master ...
  A: First of all, this is not a question. Second, the questioner asked if I had heard of you. "We" ...
Hey Hani , i need some advice here please.10/6/2009Hani McToom
  Q: right now i have a month training tae kwon do at home .. well let's take the matter from the ...
  A: Well, stretching is a process that goes all the way till we pass away if we want to keep our muscles ...
TaeKwonDo Improvements9/30/2009Hani McToom
  Q: I've been in TKD for about three months and I'm going on to my yellow belt on monday. I was wanting ...
  A: All you need is patience and hard work. Things will come along. However, if you're willing to go ...
stamina9/29/2009Nathan J. Nowak
  Q: I was wondering what else i can do to improve my stamina besides running and shadow boxing? are ...
  A: Robert: Thanks for the question. If you're looking to compete and want to increase stamina, ...
TKD arms strength9/5/2009Nathan J. Nowak
  Q: i have been doing TKD almost for 3 and half years , but i have observed that my arms are weaker than ...
  A: Khalid: Thanks for the questions. First, Karate vs. Tae Kwon Do. Both martial arts styles have ...
Tae Kwon Do8/31/2009Nathan J. Nowak
  Q: I have a basic question regarding appropriate behavior practiced by schools and instructors. I have ...
  A: Jen: Please keep me posted. I'd like to know how this turns out for you. I think it's a clear sign ...
self defense8/24/2009Julee Peck
  Q: Is it true a girl could grab just one testicle on a man and squeeze and that would hurt em enough to ...
  A: It all depends on the situation. There is not one foolproof way to get away from an attacker. If ...
Tae Kwon Do8/19/2009Nathan J. Nowak
  Q: I have a basic question regarding appropriate behavior practiced by schools and instructors. I have ...
  A: Jen: Thanks for the question. It's unfortunate that your son experienced this kind of behavior and ...
Beginner TKD7/28/2009Nathan J. Nowak
  Q: I am a 43-year-old woman who started TKD in May 2009 because I got tired of just sitting on the ...
  A: Kristi: Congratulations! I think it's wonderful that you are training in Tae Kwon Do! You have a ...
energy7/24/2009Nathan J. Nowak
  Q: Ive been doin tkd for 13 years 4th degree been training almost every day. i had to take a break for ...
  A: William: I apologize for the delay in response. I wanted to check around before giving you an ...
TaeKwonDo Black Belt Rank Question7/18/2009Hani McToom
  Q: I earned my Black Belt in TaeKwonDo about ten years ago. I have since stopped training, and left the ...
  A: If you've earned you're black belt then you've earned it and nothing will change that fact. However, ...
Stretching for higher kicks6/28/2009Hani McToom
  Q: I'm Scott pleased to meet you! I've been doing karate (GKR International) for just over 3 months ...
  A: Answering the first part of the question, yes. Light stretching should relax your muscles after all ...
Stretching for higher kicks6/26/2009Hani McToom
  Q: I'm Scott pleased to meet you! I've been doing karate (GKR International) for just over 3 months ...
  A: You're doing fine.. 3 months can is not enough to measure the progress of your stretching. you need ...
TaeKwon-Do -6/17/2009Nathan J. Nowak
  Q: My name is Cathy and my seven year old daughter, Alexandra has just passed her 1st Kup - Black Tag ...
  A: Cathy: Thanks for the question and congratulations on your daughters belt test. It's a great honor ...
tkd dvds6/15/2009Saleem A.
  Q: Do you have any dvds that you have done. If so I am VERY interested in getting one. Thanks in ...
  A: I have to say I feel like quite the superstar knowing that somebody out there would like to see what ...
step heel kick & spinning heel6/5/2009Saleem A.
  Q: i have trouble getting those heel kicks up to head height and cant get any power behind the kick. ...
  A: hey Jacob, sorry that the questions taken so long to answer but unfortunately I've been away on ...
Training and Qualifying for the Olympics in Taekwondo5/23/2009Nathan J. Nowak
  Q: Nowak, My name is Bill Cardon and my son Chase is getting ready to take his Junior Black Belt test. ...
  A: Bill: Thanks for the question! Congratulations to you and your son for making it this far in TKD. ...
Power train for Tkd5/17/2009Nathan J. Nowak
  Q: 16 years of age, and trying hard. However, i want to expand my strength as well as knowledge. The ...
  A: Josh: This is a great start! In addition to the sit ups and push ups, add pull ups, squats and ...
Olympics5/7/2009Nathan J. Nowak
  Q: when i was 4 years old i did American style TKD, but when i turned 15 I started doing Olympic style ...
  A: TKDchick: Thanks for the question! No! It's not too late. If you listen to your coaches and ...
Power train for Tkd5/6/2009Nathan J. Nowak
  Q: 16 years of age, and trying hard. However, i want to expand my strength as well as knowledge. The ...
  A: Josh: Thanks for the question! I need to get a little more information from you. What are you ...
olympic sparring5/5/2009Nathan J. Nowak
  Q: I go to a small martial arts school in sacromento. I have been attending for 7 years. I have seen ...
  A: Thomas: Thanks for the question. First, Olympic TKD is primarily a kicking sport. Which I hope ...
white belt yellow tip5/3/2009Julee Peck
  Q: My 6 year old whos got a white belt has been told shes to attempt her yellow tip/white belt in a few ...
  A: Grainne- Thank you for your question. Unfortunately, each school and organization has different ...
Olympic Qualification (options)5/1/2009Nathan J. Nowak
  Q: I know this is far off, but I have a very young child who is picking TKD up rather quickly. She is ...
  A: CMC: That's great and congratulations on your child's achievements! I don't know what country ...
training4/16/2009Nathan J. Nowak
  Q: my name is Sam and I'm a 17 yr/o 1st degree black belt I am recently looking to get back into ...
  A: Here is some basic guidelines we give for a beginning a training program. First, start off slow ...
training4/9/2009Nathan J. Nowak
  Q: my name is Sam and I'm a 17 yr/o 1st degree black belt I am recently looking to get back into ...
  A: Sam: Thanks for the question. I need more information from you before I can assist you. What ...
TKD Training3/31/2009Hani McToom
  Q: My daughter is 9 years old, she takes "Pil-Sung"(traditional) TKD. What training or drills can I do ...
  A: Well for sparring at this age, the best thing to do is to teach her how to make a combination of ...
Tournaments3/31/2009Julee Peck
  Q: What can I learn from competing at tournaments (win or lose)?
  A: Tournaments are a great way to add another dimension to your training. It is a way to gauge your ...
Traditional TKD History3/31/2009Saleem A.
  Q: In traditional "Pil-Sung" TKD what does SaBum-Nim mean? What is the literal translation of "Chongi"? ...
  A: Hey Steven, Judging by the questions i would suspect you already know the answer to these questions ...
anaerobic/plyometric3/26/2009Saleem A.
  Q: I am a 40 year old greenbelt that competes in the veterns grade of tae kwon do,i am pretty fit as i ...
  A: Hey Tim, thanks for your question. Tournament fights can differ and vary. You can have tournament ...
TKD3/8/2009Nathan J. Nowak
  Q: I did a some martial art in and off for the last 15 years nothing serious always been labeled as ...
  A: Louis: Thanks for the question. I would say that "YES" you will need more than 2 times per week to ...
Tae Kwon Do credentials3/7/2009Nathan J. Nowak
  Q: Nowak, I am hoping that you will be able to assist me in a “non-technical” question. I am a member ...
  A: Franci: It took a little while to respond because I had to ask several people if they had heard of ...
Leg Socket Popping?2/22/2009Nathan J. Nowak
  Q: Upon reading some of your fantastic answers for others i thought i'd ask you a question of my own. ...
  A: Peter: I need a little more information about what you are experiencing. Is it your knee or hip ...
endurance2/19/2009Saleem A.
  Q: YOU HELPED WITH A QUESTION BACK IN NOVEMBER SO I NEED YOU EXPERTISE ONCE AGAIN. I WANT TO WORK ON MY ...
  A: its good to hear your keen to train again. Endurance is a vital part in Taekwondo. In order to ...
My upcoming first competition2/18/2009Nathan J. Nowak
  Q: It's a honor to have you online and ask you some questions according to Taekwondo.i really ...
  A: Hamidreza: I'm real excited about your competition. I'm glad your enjoying training and are ready ...
diet for competition1/29/2009Nathan J. Nowak
  Q: I am a 1st Dan black belt and is trying to get into form for competitions. I am 45 years old and is ...
  A: David: I'm not a dietitian and therefore do not prescribe diets to our athletes. I assist with ...

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Questions by
Active Experts:
Julee PeckHani McToomNathan J. Nowak
Saleem A.Gerard Robbins 

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