Now that the school year has officially begun, many families are grappling with the challenge of getting back into a good routine after the long summer holidays. The excitement of new classes and friends can quickly be overshadowed by the struggle to adjust to early mornings, homework, and structured days. This adjustment period can be particularly tough for children who have become used to the relaxed nature of the holidays, making it all the more important to re-establish healthy routines.
For many children, the shift from the laid-back schedule of summer to the structured demands of school can be overwhelming. Late bedtimes, unstructured days, and plenty of screen time during the holidays can leave them feeling out of sync with the new school routine. This sudden change often results in tiredness, irritability, and difficulty concentrating in class.
Adding to this, the start of a new academic year brings fresh challenges—whether it’s moving to a higher year group, meeting new teachers, or even starting at a completely new school. These changes can lead to heightened anxiety, as children worry about making friends, coping with schoolwork, or adjusting to new expectations.
Whilst your child may often enjoy and love certain activities, like martial arts, the anxiety of getting back into a routine may mean they display challenging behaviours. Anxiety or upset about getting back into a routine, may lead children to choose avoidance. Similar to quitting, avoidance occurs when a child refuses to engage in a task altogether. Unlike quitting, where the child starts but gives up when faced with challenges, avoidance is the act of not even attempting the task.
It’s important to remember that it’s completely normal for children to take a little time to readjust to their school routine. However, the quicker they can get back into a solid routine, the more comfortable and confident they’ll feel as they navigate these new experiences.
Here are some practical tips to help your child settle back into a healthy school routine now that term has started:
If your child is still struggling with early wake-ups, aim to gradually bring their bedtime forward. This adjustment may take time, but ensuring they get enough sleep is key to keeping their energy levels and mood stable throughout the school day.
Having a structured start and end to each day can provide children with a sense of control and predictability. This might include setting out clothes and packing school bags the night before or having a consistent morning routine to help them feel ready for the day.
Your child may be feeling anxious about certain aspects of school—whether it’s meeting new classmates or keeping up with lessons. Encourage open conversations about these concerns, letting them know that it’s perfectly normal to feel this way, and offer reassurance where you can.
Physical activity is a great way to manage stress and regulate sleep. Consider enrolling your child in after-school activities like martial arts, which can help them burn off energy, improve focus, and boost confidence.
With the return of school comes the return of homework. Help your child establish a dedicated time and place for homework each day, which will support their concentration and productivity. Breaking tasks down into manageable chunks can also help prevent overwhelm.
Having a visual schedule that outlines school, activities, homework, and free time can give your child a clearer sense of what to expect each week. This can reduce anxiety and help them regain a sense of order in their day-to-day life.
Whether it’s successfully completing their first week back, making a new friend, or mastering a tricky subject, make sure to celebrate your child’s achievements. Acknowledging their efforts will not only boost their confidence but also reinforce positive behaviour.
As the new school year gets into full swing, it’s natural for children to take time to readjust to the structure and demands of school life. By being proactive and supportive, you can help them settle into a routine that promotes both academic success and emotional well-being. Remember, every small step towards re-establishing routine helps your child feel more in control, confident, and ready to face the challenges of the year ahead.
When you think of martial arts, you might picture young, athletic people flying across the mats. The truth is very different. At Excel Martial Arts, our community is filled with women of all ages, including those over 40 who are peri‑menopausal or menopausal. Far from being a barrier, this stage of life can be the perfect time to start something new that builds strength, confidence and community.
Definitely not. Many of our students begin their martial arts journey in their 40s, 50s and beyond. Martial arts is about personal growth, not competing with anyone else. You start at your own pace and progress step by step. The focus is on moving better, feeling stronger and enjoying the experience.
Yes. Regular martial arts training can ease many of the challenges that come with menopause.
For many women martial arts becomes a powerful tool to feel more in control of both body and mind during peri‑menopause and menopause.
Absolutely not. This is one of the biggest myths that holds women back. You do not need to get fit before you join. Martial arts training itself will improve your fitness, strength and flexibility. Our coaches are here to guide you safely and support you at every stage.
Not at all. At Excel Martial Arts, community is at the heart of everything we do. Our members include women of all ages and backgrounds. You will find a welcoming, encouraging environment where you are never judged and always supported. Many women over 50 say training alongside others gives them a new sense of belonging.
The benefits go far beyond physical fitness. Martial arts for women over 50 offers:
Menopause can often feel like a time when your body is working against you. Starting martial arts is a way to reclaim your strength, energy and confidence. It is fitness with purpose – helping you feel fitter, healthier and happier while learning a valuable life skill.
At Excel Martial Arts, we believe it is never too late to begin. Menopause and age are not barriers to progress. They are reasons to take action, invest in yourself and enjoy the journey to Black Belt and beyond.
Mental health matters more than ever and at Excel, we believe martial arts is one of the most powerful tools for a healthier mind.
Training offers a safe space to release tension, focus your energy and leave your worries behind. Our breathing techniques, movement patterns and life skills talks work like therapy with purpose.
We teach our students to show up, try hard, and do their best whether they’re aged 4 or 64. That structure brings a sense of stability and achievement that positively impacts your life outside the academy too.
We don’t just say “be confident”, we teach it. Using our 3 pillars: Voice, Body and Mind, we help every student grow belief in themselves and speak up, stand tall, and think positively.
Loneliness is a real challenge for many. At Excel, you’ll be surrounded by friendly teachers, team-mates and mentors who want to see you thrive. We lift each other up and that’s something special.
Martial arts brings you back to the present moment. You can’t worry about emails or tomorrow’s to-do list when you’re in the middle of a pad drill. That mindfulness leads to clarity, joy and improved well-being.
🧡 Mental health isn’t a bonus of martial arts—it’s at the core of what we do. At Excel, we care about you as a whole person, and we’re here to help you Excel in Life—physically, mentally and emotionally.
Let’s face it… lifting weights can build muscle, but it doesn’t always translate to the real world. At Excel Martial Arts, we believe in strength that serves you in life, not just the mirror.
Martial arts movements are dynamic. Punches, kicks, dodges and takedowns build real-world power, coordination, and agility. You’re not just lifting, you’re moving with purpose.
In martial arts, no two moments are ever the same. You train your mind and body to react, adapt and respond under pressure. That means you’re more capable in everyday life, from handling stress to avoiding injury.
Forget machines, at Excel you’ll strengthen your core, stabilisers, and posture with every movement. It’s strength that keeps you moving better and living stronger.
Our classes combine bursts of cardio, strength, and skill. So you’re not just getting stronger, you’re building lasting stamina, focus and confidence.
💥 Want a workout that challenges your whole self and gives you something to work towards? It’s time to train with purpose. It’s time to Excel.
Martial arts is far more than a physical practice, it’s a workout for your body and your brain. At Excel Martial Arts, we see incredible mental shifts in our students of all ages, and science agrees.
From our Ministrike students to adult black belts, we train memory, focus and coordination. Learning complex movements stimulates brain regions responsible for decision-making, problem-solving, and muscle memory. Your brain loves learning and martial arts gives it the perfect challenge.
You’ll often hear students say: “I forget everything else when I’m training.” That’s called a flow state, where you’re fully immersed and mentally ‘in the zone’. It’s similar to meditation and helps lower anxiety, sharpen focus and improve emotional regulation.
Sparring, pad work and drills constantly challenge your ability to respond to changing situations. Over time, this boosts your reaction speed, awareness and adaptability, valuable skills not just in sport, but in daily life.
Neuroplasticity, your brain’s ability to rewire and grow, doesn’t stop after childhood. Training martial arts supports healthy ageing, improves memory and reduces the risk of cognitive decline.
🧠 Every time you train at Excel, you’re becoming sharper, stronger, and more resilient, inside and out.
We know that starting something new can be nerve-racking. Whether you’re an adult looking for a new way to get fit, or a parent wondering how your child will take to training, that first step often feels like the hardest one.
That’s exactly why your journey at Excel Martial Arts starts with something personal, supportive and confidence-building: a private 1-to-1 introductory assessment with one of our friendly teachers.
Here’s exactly what to expect when you join us for your very first session:
At Excel, we don’t believe in throwing you in at the deep end. Instead, we begin with a 1-to-1 session where you or your child get the undivided attention of one of our experienced teachers. This is your moment to feel seen, heard and supported from the start. We take time to understand your goals, answer your questions and make sure you feel comfortable before stepping into group classes.
During your private assessment, we’ll introduce you to how we do things differently here. You’ll get a feel for the energy of the academy, our unique blend of martial arts and life skills, and how we help our students build confidence, focus and resilience.
We’ll explain how our belts work, how progress is tracked, and how we incorporate life skill education like discipline, perseverance and self-belief, into every lesson. This is where you’ll start to see why we’re not just a martial arts academy, we’re a place to Excel in Life.
Don’t worry, this isn’t a fitness test! The movement part of your assessment is designed to be accessible and enjoyable for all ages and abilities. We’ll introduce you to some of the basic martial arts stances, techniques and drills we use in class, tailored to your level.
This helps you (or your child) build early confidence, get used to the space, and have a little fun while learning something new.
Our teachers will take time to discuss your goals, whether they’re around confidence, fitness, self-defence, discipline or something else entirely. Your goals matter to us, and we’ll work together to map out a path that helps you achieve them through our structured training and ongoing support.
After your assessment, we’ll talk you through your next steps, which include joining your first group class. But now that you know what to expect and have a familiar face waiting for you, it will feel much easier.
We’ll also explain how our class schedule works, how parents can stay involved in their child’s journey, and what makes Excel such a special place to be a part of.
✅ Top tip: You don’t need to be fit, flexible or fearless to get started. All you need is an open mind and a willingness to give it a go. We’ll take care of the rest.
At Excel, you’re never just another number in the room. From day one, we treat you like family and this first 1-to-1 session is where it all begins.
🎯 Your journey to confidence, strength and self-belief starts with a single step. Book your private assessment today and let’s take that step together.
At Excel Martial Arts, we believe that every child can Excel in Life. But we also understand that for some children — particularly neurodivergent children, those with additional needs, or children who may simply benefit from a gentler start — stepping into a busy martial arts class can feel overwhelming.
That’s why we’ve created our brand-new Sensory-Friendly Class here in Sheffield: a calm, structured space designed to help children build confidence, trust, and routine — and prepare for success in our full martial arts programme.
Why choose a Sensory-Friendly Martial Arts class?
Our Sensory-Friendly Class is designed specifically for:
✅ Neurodivergent children (including autistic children, ADHD, sensory processing differences)
✅ Children with additional needs or EHCPs
✅ Children who would benefit from a low-sensory environment
✅ Children who need a gentler introduction to martial arts
✅ Families seeking a supportive, flexible pathway into mainstream classes
We know that some children thrive with a smaller group, reduced sensory input, and a clear routine. Our Sensory-Friendly Class provides just that — while helping your child gain the skills and confidence they need to take the next step.
What can children expect in the Sensory-Friendly Class?
This is a calm, supportive space where children can:
This class isn’t designed as a long-term programme — it’s a stepping stone. A halfway point for new or returning students who need a little more support at the beginning of their martial arts journey. Some children also use this class temporarily as a reset space, if the main class feels too overwhelming at certain times.
How does the Sensory-Friendly Class help children transition to mainstream classes?
Our aim is to help children become comfortable and confident with the flow and routine of our martial arts programme — so that moving into the main curriculum feels exciting, not daunting.
We gently support this by:
Step by step, at a pace that’s right for them, children can build the resilience and readiness to fully participate in the main classes.
Designed with families in mind
We know how important it is for parents and carers to feel involved and supported too. That’s why this is a parent-participation class — parents stay with their child throughout, helping with pad work, providing encouragement, and offering any emotional or behavioural support needed.
We also understand that clothing and equipment can sometimes be a sensory challenge. We are happy to:
Your child’s comfort and confidence are always our priority.
Why Excel Martial Arts?
As a Community Interest Company (CIC) based in Sheffield, Excel Martial Arts is passionate about inclusion, community impact, and helping every child thrive. We are applying for additional funding to grow our Sensory-Friendly provision and to further train our Teaching Team in neurodiversity awareness and inclusive coaching.
We are already seeing incredible progress from the children attending this class — and we are committed to building a more inclusive martial arts community where every child feels welcome and valued.
How to get started
If you’re looking for martial arts for neurodivergent children in Sheffield, or a calmer way to introduce your child to martial arts, we would love to welcome you to our Sensory-Friendly Class.
To find out more or book a place click here. We’re always happy to answer any questions and help you take the first step.
Watching your child work hard for something and then fall short — whether it’s a school test, a sports trial, or a martial arts stripe — can be heart-breaking. As parents, we naturally want to protect them from disappointment. But these moments, as tough as they are, offer some of the most powerful opportunities for growth.
At Excel Martial Arts, we often see children striving towards big goals. Sometimes they succeed. Other times, they don’t quite get there. And that’s okay.
Because growth doesn’t always look like a win. Sometimes, growth looks like not giving up.
Whether it’s not passing a school exam, not making the team, or not earning that martial arts stripe — the key message we share is this:
Not achieving the goal doesn’t mean failure — it means feedback.
It’s a chance to reflect on the journey, learn from what happened, and develop resilience. This is how children build confidence that lasts — not by getting everything right first time, but by learning how to handle the moments they don’t.
As a parent, your response to your child’s setback is more important than the setback itself. Here are a few tips to support them positively:
To help guide these conversations at home, we’ve created a downloadable handout:
‘Setbacks – A Message for When It Feels Tough’
It’s a short, thoughtful read designed to help children and families build resilience, self-reflection and a positive mindset during challenging times.
📥 [Download the free handout here]
Disappointment is part of life — but it doesn’t have to define the journey. With encouragement, reflection, and the right mindset, your child can turn this moment into a powerful stepping stone towards future success.
At Excel, we believe in progress, not perfection.
And we’re here for you — every step of the way.
It’s easy to jump from one goal to the next without stopping to ask, “How far have I come?” But at Excel Martial Arts, we believe progress isn’t just about moving forward—it’s about understanding what you’ve learned, how you’ve grown, and who you’re becoming.
As we move into a new quarter, now is the ideal time to pause, reflect and reset. This isn’t about being hard on yourself or ticking boxes—it’s about celebrating your journey and refocusing with purpose.
We often associate progress with outcomes—belts earned, weight lost, goals hit. But at Excel, we teach that progress is also about mindset. It’s found in the way you show up to class when you don’t feel like it. It’s the moment you support someone else through a challenge. It’s the quiet confidence that builds every time you push through discomfort.
Growth happens when we slow down and ask:
What did I learn from this? What do I want to take forward with me?
Here are three powerful lessons reflection brings to light:
Students often overlook their own progress. You might think, “I’m not where I want to be yet.” But have you noticed how your focus has improved? That your kicks are cleaner? Or that you’ve started believing in yourself more? That’s real progress.
Confidence grows not from being perfect—but from recognising how far you’ve come.
Every struggle on the mat—every time you felt frustrated or thought of quitting—is part of building mental resilience. These moments aren’t setbacks. They’re strength training for your mindset.
We don’t just train the body at Excel. We train the mind.
Reflection also reminds us of the people, opportunities, and moments that helped us. Practising gratitude keeps you grounded, especially when things get tough. It’s why we encourage our students to acknowledge their progress—and the support around them.
To get the most out of reflection, make it something you practise regularly—not just once a quarter. Here’s how:
✅ Take 5 minutes after class – Write down one thing you learned, one thing that challenged you, and one thing you’re proud of.
✅ Set a weekly check-in – Sunday evenings are a great time to check in with your goals.
✅ Share your reflections – Talk to a teacher, parent, or training partner. Growth happens faster when we talk about it.
At Excel, reflection is built into everything we do. From our Life Talks and Creeds, to the way we celebrate milestones, we help students of all ages learn how to grow on and off the mat.
So whether you’re a parent supporting your child’s journey, a teen learning to believe in yourself, or an adult working towards your black belt—know that we’re here, every step of the way.
Because when we reflect together, we grow together.
And when we grow, we Excel in Life.
At Excel Martial Arts, we know that the first 90 days of starting anything new, is not just about learning new skills—it’s about setting the foundation for becoming Black Belts in life. These important first few months will be dedicated to forming powerful habits and life skills, both on and off the mats.
The first 90 days at Excel Martial Arts are crucial to set yourself up for success, setting the stage for developing strong, enduring habits that extend both off and on the mats to transform into all areas of life.
These first few months is the focus of our 90 Day Challenge, designed to embed behaviours that transform into automatic actions. Drawing inspiration from James Clear’s Atomic Habits, we encourage you to make small, consistent changes that significantly impact personal growth and discipline over time.
To help form these habits, we recommend structuring your training to occur on the same days each week. This consistency helps turn practice into a non-negotiable part of your weekly routine, making it easier to maintain over the long term. Additionally, pairing up with a training partner can greatly enhance your commitment. Having someone to share the journey with not only makes the process more enjoyable but also introduces a level of accountability that is hard to achieve alone. Together, you and your partner can keep each other focused on your goals, stay dedicated to your training, and ensure that you show up even on days when motivation is low. This disciplined approach ensures that the principles of consistency, discipline, and accountability learned in the first 90 days become ingrained, providing a foundation for success in both your martial arts journey and in life.
When it comes to long-term success in anything, discipline often proves more reliable than motivation. Motivation is a feeling that can come and go, influenced by external factors and internal moods, making it a shaky foundation for consistent action. Discipline, on the other hand, is about commitment and habit—it doesn’t rely on feeling ready or inspired. We encourage our students to “show up” even when they don’t feel like it, reinforcing the idea that discipline is about doing what needs to be done, even when it’s not easy. This is particularly important in training at Excel Martial Arts, where consistent effort is key to making progress. Learning and practicing the life skill of being disciplined is essential in school, at work, and in our personal life’s. Training even on tough days builds resilience and strength, qualities that will help students to Excel in all areas of life.
The disciplines and habits formed in these initial months at Excel Martial Arts are powerful tools that our students carry with them into all areas of life. They learn that success is a product of regular effort, resilience in the face of challenges, and the courage to push through discomfort. These lessons prepare them not only in their journey to Black Belt & beyond, but also to excel in personal, academic, and professional endeavours.
Our academy is more than a place to train—it’s a community that thrives on support and encouragement. The energy and commitment of our teachers and fellow students create an environment where everyone is motivated to excel. This community aspect is vital for maintaining consistency and enthusiasm through the sometimes challenging first 90 days and beyond. If you need any support, don’t hesitate to reach out. Remember, every teacher at Excel Martial Arts started as a white belt, just like you. We’re here to support you at every step of your journey.
The first 90 days at Excel Martial Arts are just the beginning of a journey toward excellence. They are about much more than martial arts; they are about cultivating a mindset and a set of habits that prepare our students for lifelong success. Here, we don’t just train martial artists; we develop disciplined, resilient, and successful individuals ready to tackle any challenge and achieve greatness in every aspect of their lives.
To EXCEL IN LIFE you have to know where you are going and what you want to achieve to stay motivated, learn and grow.
Secure your spot with a £20 investment & get started today with our EXCLUSIVE online offer!
Excel Academy, Longacre Way, Sothall, Sheffield
S20 3FS