Shape Up with Rondy

Master Rondy has almost 30 years of experience and has earned dozens of black belts in various martial arts. She was the only non-Asian member to join the Korean Tigers — Asia’s professional martial Arts Team — and owns White Tiger Takewondo & Martial Arts.

Take a class:

Most people do not lack education on fitness and nutrition; they lack motivation and time management. Martial arts instructors are motivation specialists. Their high rank degrees are tied into the success of their students. They cannot reach their goals unless they can motivate their students to achieve theirs.

The arts are designed for fitness — a balanced mix of cardiovascular exercise, muscle conditioning and stress release.

  • Taekwondo – As it is literally translated from the Korean, taekwondo means “the art of kicking and punching.” The prominent use of leg and kicking techniques sets taekwondo apart from all other martial arts. Taekwondo is far more than simply a system concerned with physical prowess, it is also an art directed toward the moral development of its practitioners. Ideal for ages 5 and up.
  • Hapkido – Means the “art of power coordination.” This coordination of power is manifested in two ways: first and most important is the harmony between mind and body. To be able to function most effectively in a combat situation, to have good judgment and the confidence to use self-defense when you need it, one must have total control of both mind and body. Ideal for teenagers and older, and law enforcement.
  • Tiger tots – A martial art program designed specifically for preschoolers. The goal is to have fun and develop skills that will make the transition into kindergarten comfortable and exciting. Ideal for 3- to 5-year-olds.
  • Cardio Kickboxing – Classes are taught by certified martial arts instructors and include an aerobic flair. The movements are simple but the kicks and punches are highly effective self-defense techniques. The high-energy music and enthusiastic instructors keep you going while this total-body workout burns 800 calories per hour. Some schools teach “club style” in a dimmed room with disco lights. Ideal for teen girls and women.

Martial Arts myths:

  • You should know some martial arts before you join a class.

Truth: Instructors actually prefer a clean slate — no bad habits to break. Your instructors will teach you everything you need to know from the ground up.

  • You must compete in fights to advance.

Truth: Classes with contact and competitions are completely optional. If you choose to compete someday, there are categories without any contact at all, such as forms.

  • You will be embarrassed because you don’t know what to do in class.

Truth: As a beginner, you will be issued a white belt. This is a reminder to everyone that you are just starting out, and need to be shown what to do.


Everyone needs a healthy balance of carbohydrates, protein, fat, fiber, vitamins and minerals to sustain a healthy body. Martial arts keep you highly in tune with your body, being able to distinguish when and what the body needs as opposed to cravings that you want.

Tech Support:

Many practitioners will start their day practicing “poomsay” — a choreographed sequence of movements simulating defense and counterattacks from various compass angles. Practicing and perfecting of the movements creates fluidity, timing, power, coordination, inner strength, develops a peaceful mood, and focuses and clears the mind. Nowadays, a tablet or smart phone can be a great teaching aid for martial artists. Downloaded poomsay videos with teaching aids and cues can assist when learning or remembering new techniques.

For an orientation or for a free class, contact Master Rondy

White Tiger Taekwondo & Martial Arts
1605 NW Maynard Road
Cary, NC 27513
(919) 469-3553

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