Matt's Martial Musings

Big Rocks

2012-01-18T11:56:00.005-06:00

I have been fortunate in my martial arts career to train with and be exposed to so many martial arts teachers, systems, and curricula. This truly is the information age of martial arts. In this time I've had an almost constant struggle of how to arrange my training (and now teaching) so that all the "important stuff" gets worked in and the "less important" stuff doesn't eat up valuable time. The irony is that I think this dilemma is as common with martial art monogamists (my term for those that have the attention span to devote themselves to a single art or style) as it is with those of us that prefer a cross-training approach. I'm sure there are great BJJ practitioners out there that have thought "Man, I need to work my guard, my half guard, my knee on belly, escapes...sheesh! There just isn't enough time." Add a supplemental strength and conditioning practice to any martial arts training regimen and this dilemma only gets bigger.

Let's face it. Unless you work a night job, sleep only 4 hours a night, and train at the Inosanto Academy, the Minnesota Kali Group, or any number of similar schools for the bulk of your day (and we do know people that have done this!), it's pretty darn tough to try and "fit it all in" day in and day out.

For some, the way to solve this issue is simply to eliminate certain aspects from your training altogether. This is akin to spring cleaning and going into the garage to throw out anything that's just taking up space, or throwing away clothes that you haven't worn in 6 months or more. While I don't encourage anyone to become a hoarder (literally or figuratively), the danger in this approach lies in the short-sighted thought that we will never have need of these training methods or arts. I think a healthier and more mature attitude is to "leave the cage door open so the bird can return." In other words, to file something away and say "there will be a time for me to get back to this, but I just don't have the time or energy for it right now."

For example, I've been on a bit of a BJJ hiatus as of late, not because I don't like BJJ or think it is important, but I've just come to the realization that I don't have the time or energy to devote to it right now in light of other goals I currently have. At times I regret this decision, as I see my friends and fellow training partners making progress while I myself am getting rustier by the day (or at least stagnating), but the fact is that life is about prioritizing.

I think an important lesson to take from this, and one it's taken me 30 plus years to learn is quite simply "you don't have to do it all right now." Sure, being in your 20's without a family certainly leaves you with an abundance of free time to train, and at several points while in my 20's I thought to myself "I'd better make the most of this time now, because when I'm married with 2.5 kids I won't have time to do this." That is not to say, however, that I'll "never have time." After all, I have several students that are in their 40's/50's just starting martial arts for the first time. I have a friend and training partner who started BJJ for the first time in his late 40's and is now an active and very successful BJJ competitor. If you have a passion for the martial arts, especially as vehicle(s) of self development, then it truly is never too late to start.

If there are areas that you do not want to eliminate from your training altogether, but which you prefer to "keep on the back burner" then it is important to make the most of the minimal time you are going to spend working in these areas. When it comes to managing your training time for your current goals as well as these "backburner" activities, I think we each need to do the best we can to find the activities/drills/training methods that give us the biggest bang for our buck. I also see this as my main objective as an instructor. If I have students that are training anywhere from 1 to 4 hours per week, it is crucial that I help them make the absolute most of that training time so that they are still able to progress and get results.

This is sometimes referred to as the "big rocks" method of time management. If you were asked to fill a jar with as many of the following items as you could, in what order would you place each in the jar?

-Sand
-Small Pebbles
-Big Rocks
-Water

The most successful approach to this is the put the big rocks in first, then the small pebbles, the sand, and finally the water. The big rocks are analogous to the "big bank for your buck" tasks-those things that are the most important to you and/or give you the most benefit.

In the area of kickboxing skills, the recently implemented North Shore Academy Pad Holding system is an attempt to satisfy this need. Are you going to work 100% of your kickboxing skills within these drills? Probably not. But these drills will give you the biggest bang for your buck and allow you to continuously maintain and refine your combinations, coordination, and conditioning for your kickboxing skillset. (Have no fear, NSA students, your instructors are hard at work trying to implement similar processes for your weaponry, trapping/close range tactics, and grappling/groundfighting needs as well).

In this approach, we are not so much focusing on eliminating anything or claiming certain skills are unnecessary or useless, rather we are attempting to focus our efforts on getting our students "most of the way there" with as streamlined a curriculum as possible.

You could of course use the same approach for your solo training or supplemental strength/conditioning practices. In the larger sense, this means figuring out what areas you need to work to get the biggest performance boost. Are you lacking strength, endurance, or flexibility? Which one of these areas is holding you back the most in your martial arts performance ability? Which of these areas could you get directly from your martial arts training, and which areas are truly in need of supplemental work?

For me, a great example is maximal strength development. Max strength is something I haven't developed fully, would have a great benefit for my overall athleticism, and is very hard to develop through martial arts training alone. Contrast that with endurance, something that I've tended to focus on for more of my training career, and something that is easily developed through martial arts specific training methods (thai pad drills, sparring, etc.) So now I've effectively streamlined my supplemental training needs, and can focus my time off the mat on getting the biggest bang for my buck. Since my intention is to use this as an example and not to give you a rundown of how I spend all my free time, I'll stop there.

To finish up, I really would like to revisit the idea of making the false assumption that certain training methods/arts are useless or not worth our time. One of the biggest influences on my martial arts career in this regard is Guro Rick Faye of the Minnesota Kali Group. I've often said that Guro Rick "came along" at just the right time in my training career (which is not to say that he wasn't there all along, it was just that we hadn't had the privilege of hosting him for a seminar yet). At the time, I was all about "functional martial arts," which is to say that I spent most or all of my training time focusing on the things that I thought were the most applicable in a fight.

In my mind, such things as sparring, hitting thai pads, grappling, and working on my conditioning were crucial to my training, whereas much of my Kali training, hubud, trapping drills, silat, etc. was all "just goofing around" or "just for fun." Well, like I said, that was before Guro Rick came to our school. That first seminar it felt as though he was reading my mind, and offered up numerous reasons as to why these training methods were just as important as anything my relatively immature 20-something mind deemed as "functional." More important than that, Guro Rick challenged each of us to examine the role that martial arts training played in our life, rather than just thinking of the martial arts as being all about fighting. It was amazing and disappointing that even after nearly a decade spent training in the martial arts, I still hadn't figured this out. Since that time, Guro Rick has become one of my absolute favorite instructors, and I always look forward to any opportunity to train with this great man. I've said on several occasions that I believe him to be arguably the best TEACHER of martial arts I've ever seen.

Here is a short video interview courtesy of MKG Seattle in which Guro Rick discusses his perspective on the often quoted Bruce Lee line of "Absorb what is useful, reject what is useless, add what is specifically your own." Enjoy.

Thoughts on Confidence

2011-01-07T16:22:00.002-06:00

Three Types of Confidence:

A. Physical Confidence – Belief in one’s own physical attributes, such as strength, speed, endurance, pain tolerance, etc.
A.K.A. – Conditioning, Being “in shape”, Athleticism, Work Capacity
Developed Through – General and Specific Physical Preparation, Strength and Conditioning, Nutrition

B. Technical Confidence – Belief in one’s knowledge and ability to problem-solve
A.K.A. – Knowledge, Skill, Technique
Developed Through – Learning, Memorization, Repetition, Practice

C. Stress Inoculation – Belief in one’s ability to manage their performance under pressure
A.K.A. – Timing, Game, Experience
Developed Through – Drilling (against progressive resistance), Sparring, Competing, or other Life Experience (ex. Military, Law Enforcement, or just getting into a lot of fights)

Examples:

A without B or C = Fitness buff, Gym Rat
B without A or C = Paper Tiger, Fat Black Belt
C without A or B = Tough Guy, Banged up ex-athlete
A+B without C = "Stage" Martial Artist
B+C without A = Banged up Martial Artist
A +C without B = Fighter who can’t teach

Relationships:

Nothing can replicate C, and no amount of C will ever be “enough.” The same cannot be said 100% for A and B. A can be developed to an extent through B and C. B can be developed to an extent through A and C. High degrees of A and C are necessary for peak performance, while B plays more of a permissive role (i.e. minimum level of proficiency).

Analogies:

You are the car. A is the engine (or fuel). C is the road. B is the map. Without B, you can still reach your destination, it just might take longer. Without A, you’ll break down before you get there. Without C, you’re a show car in a garage that goes nowhere.

You are the musician. A is the instrument. C is the playing. B is the sheet music. Without A, you have no means to make music. Without B, you'll make a lot of noise for a while, but eventually you'll make music. Without C, you have unfortunate silence.

Process vs. Outcome

2010-03-08T14:55:00.001-06:00

This is a message that has been spouted time and time again, and it can be found in Christianity, Buddhism, just about every level of Athletic Training, and of course in the New Agers of today. I believe that such a message bears repeating so often for two reasons:

1. It's true
2. It's the exact opposite of what we normally do when left to our own devices.

In this video, writer and life coach Srikumar Rao says we spend most of our lives learning to be unhappy, even as we strive for happiness. At Columbia University, he teaches us how to break free of the "I'd be happy if ..." mental model, and embrace our hard-wired happiness.

Check it out.

Srikumar Rao: Plug into your hard-wired happiness | Video on TED.com

On the Process of "Getting Good"

2009-12-17T12:55:00.002-06:00

Recently, I was honored by Sifu Marc and presented with my 4th degree black belt at NSA. While I certainly was not expecting it, I do take it as an important milestone in my martial arts career. At these times, I've been told it is important to take a look back and think about the lessons that have been learned along the way.

The interesting thing that has come to mind lately is that, while I have been promoted to a higher level of black belt, I'm more reminded of the number of times I've been a "white belt" in various martial arts or other areas of learning. If being a black belt gives you anything, I think it gives you perspective on the journey of training and improvement.

The first thing that I thought of when I received this honor is that it seems the more I learn, the more I realise how much I don't know. This brings to mind an interesting metaphor that I once heard regarding the process of moving from white belt to black belt and beyond. To paraphrase, the white belt represents innocence (or ignorance). A white belt is a "blank slate." Over time, and through repeated training, your white belt starts to get a little dirty. It starts to acquire some color, until eventually you make it to brown belt. Now you are a "seasoned" martial artist. You've put in a lot of training time, but by no means are you an expert. So you train even longer and harder, and the brown belt itself starts to get a little darker from the dirt, sweat, and occasional blood spent during hours of training, until eventually you make it to black belt. The belt, like you, is seemingly "saturated." You can't get any darker than black, after all. It seems you have been filled with all of the knowledge and skill you can contain. But then a very interesting thing happens. Over time, the black belt starts to shed. The edges fray and the black coating starts to come apart. Guess what color is underneath? White. And so the process in a sense begins again. You've gone from novice to veteran to expert, and now you begin again as a novice.

One thing I like about this story and how it pertains to my own martial art journey is that, after spending over half of my life training and achieving various ranks in various arts, I can tell you from personal experience that I LOVE BEING A WHITE BELT! Yes, you read that right.

For one, I find that the more you learn and the more ranks or black belts you achieve, the more you carry this persona or perception of an "expert." This can put a lot of pressure on you if you let it. Being able to start over and put on a white belt (literally and figuratively) takes that pressure away. I can say that this is one of the most enjoyable parts of starting over as a white belt in Brazilian Jiu-Jitsu. I get to make mistakes, tap out, learn, and just be that "blank slate" again. It rocks.

One other point that I think I have gained a great deal of perspective on is the process of learning and developing skill in a martial art. Ironically (given what I just talked about) I find that, particularly in sparring/performance based arts like Boxing, Crazy Monkey, Wrestling, or Jiu-Jitsu, it seems people are always looking for a shortcut to expertise. They want to know the "secret trick" to passing someone's guard, or escaping the mount or the arm bar. They want to know the best combination to throw, or the "trick" to hit without getting hit. I myself have fallen prey to this attitude MANY MANY MANY times! But lately, when I catch myself falling into this trap, I'm able to keep more perspective on the issue.

Ultimately, I think the issue is striking a balance between two ideas:

1. Putting in the Time
2. Finding the Secrets

I think of these ideas as being on separate ends of a seesaw or scale. If you tip too far in one direction, the balance is upset. Better yet, think of them as resting on the wings of a plane. Tilt too far in one direction and you won't fly straight.

Very often, people tend to tilt too far to the second point. They spend all their time analyzing, critiquing themselves, and dwelling on their mistakes. This often leads to frustration as the fun gets sucked out of the activity. Or it ends in paralysis by analysis, where you spend so much time thinking about the details or weighing different options that you actually don't get anywhere (such as on the mat, to train!). I also find that highly intellectual people are more likely to fall into this trap. Intellectuals are used to "figuring things out," and they think that all it takes is some problem solving and analysis to "figure out" why they aren't progressing. Sometimes there is nothing to be figured out, and often even if you do figure out the answer, it takes a long time to consistently implement the solution. For example, maybe you've figured out that you tend to drop your hands after you throw a punch, and that is why you continually get countered. Good for you. But understand that just because you "know" you're supposed to keep your hands up at all times, doesn't mean that you'll automatically do it from that day forward. Sometimes things just take more practice.

Anyone who's in this postion would be well served by realizing that training is a process, and you aren't going to "get good" overnight. Sometimes it's just a matter of putting in the time. You can have all the right ingredients to make a great cake, but at some point you just have to put it in the oven and wait if you want it to come out right.

But, it is possible to go too far in this direction as well. If all you do is mindlessly put in your time and never stop to analyze, it might take you far longer to correct your mistakes. Using the above example, if you never stop to analyze what you're doing, chances are you're just going to keep getting punched in the face (not good!). Which brings up another downfall of "just putting in the time." This attitude can often lead to injury and inadequate recovery, as people often overlook or ignore the aches and pains that might signal an injury. At that point, "putting in the time," seems more important than resting or recovering, when in actuality taking a day off might do you a lot better in the long term.

So in your own training, look at which of these traps you tend to fall into. Do you tend to overanalyze things to the point where you start to lose the enjoyment of training? Or do you just get out there and train without stopping to think about what you're trying to accomplish? If you tend to tilt the scale too far in one direction, think about what you can do to balance it out.

Internal vs. External Frame of Reference

2009-09-05T14:40:00.003-05:00

This is something that's come to mind quite a bit lately. It's a phenomenon that we see in every walk of life and in almost every area of knowledge, from nutrition to fitness, from martial arts training to self-help psychology and even religion. And that is the concept of an internal vs. external frame of reference.

To put a simple definition on it, your frame of reference has to do with what data and information you consider and take into account when making decisions. An internal frame of reference involves using your own beliefs, emotions, and knowledge to make a decision. An external frame of reference involves relying on external information, or on someone else's opinion, knowledge, and/or instincts.

The common "self help" mantra, for example, usually involves looking inside for answers and for validation, for example, not being overly concerned with the approval, praise, or opinions of others. This view exists because so many of us out there seem to get into trouble and cause ourselves unnecessary anguish when we heed the words of others (in particular, those with negative attitudes, or those with which we may have toxic relationships) instead of valuing our own judgement.

If anything, this is what I believe Bruce Lee was trying to combat when he penned the oft quoted, "Research your own experience. Absorb what is useful. Reject what is useless. Add what is essentially your own." Given the widespread evidence that it is seemingly human nature to rely so much on an external frame of reference, I believe he also had this in mind when he said that only one in one hundred people would truly be able to understand Jeet Kune Do.

The fact is that even today, with all of the knowledge available in martial arts, fitness, and nutrition, people still want to BE TOLD WHAT TO DO. What should I eat if I want to lose weight? What exercise program should I used to get back in shape? What system should I train in if I want to be a good fighter? What techniques should I use in this or that situation? I admit that I'm still prone to these type of questions from time to time.

Part of the reason for this behavior is that all of us, in one area or another, are beginners. And this is where it is not only valid but necessary to seek the council of people in the know. If I don't know anything about nutrition, but I know I want to lose weight, I'll probably get a lot further by asking questions and learning more about nutrition by going to the "experts" rather than by simple trial and error. Likewise, if I want to get better at grappling, I'll probably save myself some frustration by going out and training in Brazilian Jiu-Jitsu, Wrestling, or some other grappling art, rather than just trying things out on my own. This also brings up the question of whom to go to for this advice, which is a topic for another day.

The problem with relying on this external frame of reference is that eventually we are going to encounter setbacks and difficulties. If all we have is an external frame of reference, these setbacks might cause us to question the source of the information we'd been using or throw our hands up in frustration and quit. After all, we asked for advice because we wanted to know "what works." So if it's not working anymore, we might as well go ask someone else, right?

The fact of the matter is that individuality always plays a role in any kind of human development. No two people will get the exact same results from the same diet or exercise regimen, and no two people will progress the same in a martial art. So it behooves each of us to take some responsibility for our own development and take into account our individuality. This might mean taking into account individual physique, orthopedic concerns, lifestyle, emotional make-up, motivations, etc.

So how do we know when to get outside help and when to look inward for answers? Well, like I said, this is something that we all will probably struggle with at times, but I think having some basic guidelines or principles can go a long way:

1. Go to the "experts" to learn the basic principles/techniques, but rely on your own experience to teach you how to best apply those principles/techniques.

2. When you stumble, first check and see if you were actually following the principles/techniques the way they were taught. Chances are, you might have missed something. If not, then it's time to think outside the box.

3. Everybody has bad days. Know when to chalk it up to a bad day versus a real problem.

4. Always keep your mind open to possibilities, but make sure that you're still keeping your eye on the road (more about that in the next post)

5. After you have some experience under your belt, it makes it easier to know whom to listen to. Does what you're being told by an "expert" seem consistent with your own experience?

Trying something new here at the blog..

2009-08-19T16:20:00.002-05:00

Hey all-

I'm trying something a little different with the blog. This is more for my own accountability than it might be for you all, but I do get questions from people every now and then about what my training routine is. So, both to keep myself accountable and consistent, and to inform you all about what some of my routine looks like, I'm going to be posting some of my workouts on the blog. In future, we may get some video content going, so if there's stuff you guys want to see demonstrated, let me know!

Yesterday's workout was short and sweet due to the long seminar weekend combined with the 5K race that I, my girlfriend, and my cousin ran on Sunday morning (right before the JKD session..NICE!)

Warm Up - Z health mobility / Neural warm-up
plus some additional ankle, hip, and shoulder mobility, and some hip flexor stretches

Followed by movement prep circuit (repeat for total of 3 times)
Ankle closed-chained dorsiflexion
Face the wall squats
Bird Dogs
Fire Hydrants
Scap Pushups

Workout:

Kettlebell Clean and Squat Ladder (53lb kettlebell) 1-2-3 x 3
(for example, 1 clean and squat with the right, 1 with the left, 2 cleans 2 squats R/L, etc..)

Kettlebell Seated Press Ladder (44lb kettlebell) 1-2-3, followed by 6 dead hang pullups x 3

Kettlebell Snatches (44lb kettlebell) - 8 minutes of 5 reps right, 5 reps left, rest 60 seconds.

Finished the workout with more Zhealth mobility.

To anyone who ever accused me of being "certifiable"...

2009-08-04T14:36:00.003-05:00

Hey all,

I am absolutely ecstatic to report that one of my big goals for the year (ok, it was for last year, but who's counting?) has now become a reality. Earlier last month, I was given my Art of Strength Kettlebell Instructorship through the man himself, Anthony Diluglio. Despite being an avid reader and researcher of all things health, fitness, strength, and conditioning, oddly enough this is the first fitness related certification I've ever achieved (though there are many others that I've considered over the years).

Anthony is the creator of Punch Gym, the first commercial Kettlebell gym in the country, and he's now expanded the Punch family to 15 official Punch Gyms nationwide (plus one in Canada). There are a lot of qualified kettlebell instructors out there, and nowadays there are numerous kettlebell trainer certifications out there as well. One of the things I love about Anthony's work is that he is so generous with his time and knowledge. I've been following Anthony's work through his Minute of Strength newsletter and by watching his FREE instructional videos on his website. While there's no substitute for 1 on 1 professional instruction, I've learned so much from watching Anthony's instructional videos (did I mention that they're FREE?) and practicing on my own.

Another thing that I think sets Anthony apart from many other kettlebell instructors out there is that as good as he is at teaching proper technique for kettlebell training, he doesn't stop there. Some sources for kettlebell instruction will get you very far with your technique, but then they'll leave you wondering, "OK, now what do I do when I get to the gym to work out?" Anthony was way ahead of the curve on this and is also responsible for creating some of the first work-along Kettlebell workout DVD's on the market. He's now expanded his product line to include downloadable workouts, workbooks, and even more DVD's. (his website is linked to the right if you wanna check it out).

I had the pleasure of attending one of Anthony's workshops sponsored by Perform Better in September of last year. While I had long held the goal of becoming a certified Kettlebell instructor, my goal for attending the workshop was to get an honest critique of my form in all of the basic kettlebell exercises. In short, I wanted to make sure I was doing everything right, since I'd never had any in person isntruction. I was pleasantly surprised to find that the seminar was going to be taught in an Instructor Certification format. Meaning, not only would we be learning how to correctly perform all the basic moves (Kettlebell Essentials, as Anthony calls em), but we'd also get to learn how to teach these routines to others. I'm a firm believer in learning by teaching, so I had a great time helping my fellow attendees out with their form and having them help me with mine.

Anthony offered each one of us the opportunity to take his "Art of Strength Essentials" test within one year of attending the workshop, so that we'd have ample time to go home and practice what we learned. Here is a video of me performing the test...

If what you see here looks fun, or looks like something you'd want to incorporate into your training, let me know. Even if what you see here looks completely nuts and you want to know what the actual benefit or purpose of this type of training is, ASK ME!

I'm fairly flexible as far as setting up times to work with people one on one or even in small groups. Most of my kettlebell collection is currently living at the school, and we're not necessarily stocked with kettlebells, so group classes beyond 3 or 4 people probably are not an option. I hope to set up some small workshops at the school for people who are interested. Mike Adrowski at the school has also recently completed his kettelbell certification through CrossFit, and we have a few other budding kettlebell aficionados at the school, so between us we could probably pull together enough kettlebells to get a halfway decent size workshop going.

As far as one-on-one training, one option that I think would work both for myself and any of you who want some kettlebell training is for you to work with me once a week or so, and then if and when you purchase your own kettlebells, we can discuss training options for you to do at home the rest of the week. I truly believe in the benefit of this training for overall fitness. If I had to choose only one piece of equipment to keep in my home gym, this would be it. So come on and give it a try!

We are all Crazy Monkeys!

2009-06-16T16:48:00.002-05:00

Hey all-

I've made this announcement once or twice in the kickboxing class, and I figured I'd put it out here in case anyone wasn't around to hear it.

Effective immediately, our Muay Thai Kickboxing class at North Shore Academy will be re-branded as our CM (Crazy Monkey) Kickboxing Class.

First, a short list of reasons why the change is happening:

1. IT'S FUNCTIONAL - The more I train CM, the more I realize that this is the best training program I've ever seen for learning the stand-up fighting/kickboxing game. Whether you're looking to have more fun doing stand-up, to develop more real world skill at the boxing and kickboxing games (rather than just learning cool techniques and pad drills and leaving it at that), or get in better shape using kickboxing as your vehicle, this program delivers in a way that no other program I've ever experienced has. My personal sparring game has made some very large leaps since joining the program, and with each session I can feel my game becoming more solid. I know that everyone who immerses themselves in this program and believes in it will achieve the same degree of positive results.

2. IT'S FUN! - Representing the Crazy Monkey Defense program allows us to emphasize and develop an in-class culture that sets us apart from nearly every other Boxing, Kickboxing, and Muay Thai program out there. The truth is, most other programs out there either emphasize the competition element WAY TOO MUCH, or they focus exclusively on the fitness and "martial artsy" elements of kickboxing without allowing the client (you) to try things out for themselves, make mistakes, and PLAY THE GAME. We strive to embody the PLAY ETHIC in every session, and as a coach I strive to help all of you uncover your own strengths and develop an individualized game that FITS YOU.

3. IT'S NOT JUST ABOUT "FIGHTING" - Because we're no longer bound to a linear "Technique A-Z" curriculum, we can take the time that we normally spend working on "the list" of techniques for each level and shift that focus to playing the game, as well as talking about most important aspect of martial arts training, HOW WHAT WE DO HELPS US IN OUR DAILY LIVES. We get to talk about mental game, emotional regulation, stress management, focus, goal-setting, and all that cool stuff.

I have a lot of other reasons why I feel this program rocks, but I also wanted to give a brief summary of what will and will not be different with this shift in programs. Of course, if you have any questions or concerns that I'm not covering in this post, please shoot me an email or ask me any time.

WHAT WILL NOT CHANGE:
1. Conditioning Day - Technique Day - Sparring Day ---- This format has served us very well for several years, and since this ain't broke, I don't plan on fixing it. Our Tuesday-Thursday format will not change. We'll still have an optional Saturday class, and I'm leaving it up to those of you who attend Saturday class to define what you want the class to be (even if it changes from week to week).
2. Conditioning-Conditioning-Conditioning - Just cuz we want to have more fun in class, it certainly doesn't mean we won't be working HARD!! So don't worry, your old friends "Mr. 5X5" and "Ms. Burpee" aren't going anywhere, haha.

WHAT WILL CHANGE:
1. Narrowed focus/Quality over Quantity - Rather than listing out drill after drill, technique after technique, and counter after counter, we'll be shifting our focus to things that are high priority and high impact, so that we can develop true competence and confidence in our techniques.
2. RANKING - We will no longer be ranking in the WMTA Muay Thai Curriculum as part of our weekly classes. If you are still interested in ranking, we can work this into Saturday classes or you can set up a private with me.

CMD does have a phase evaluation similar to a ranking, however it is not the same linear approach that most of you are used to (i.e. learn techniques 1-12 and you qualify for rank X). It'll be a while before we can implement this, but I feel that it's a form of evaluation that makes more sense than what we'd been doing.

Again, I can't cover everything in one post, so if you have any questions or concerns about the changes, my door and ears are always open.

Everything you Wanted to Know about the Crazy Monkey Defense Program

2009-04-08T13:13:00.002-05:00

Hey all-

I've received a lot of positive remarks from you all on the aspects of the Crazy Monkey Defense Program that I've been integrating into the Muay Thai and JKD classes at the school.

Let me tell you all right now, however, that we've really only scratched the surface on this program. I'll be heading off to the CMD USA Trainer's Clinic at the end of May, and I fully expect to come back with a head full of new drills, tips, and training methods to help us all improve our stand-up, clinch, and ground sparring games, all while having a great time and learning to integrate those lessons into other areas of life. Rodney is even planning on doing a session at the clinic that focuses on his approach to self-defense/self-preservation training.

I know that some of you have taken the time to look at the Crazy Monkey Defense website and/or some of the clips on Rodney's YouTube channel. But, if you would still like more FREE information on the program, Rodney's just put up a new blog that answers just about any question you might have about the program.

Check out this link and you'll quickly realize why CM is much MUCH more than just "that hand defense thing.."

http://embodiedwarrior.typepad.com/cm_way/

P.S. Don't forget that, as clients of a licensed CM Trainer in Training (your's truly), you are all entitled to a HUGE DISCOUNT on a Pro-Membership to the Official CMPD Home Page - www.crazymonkeydefense.com. There are tons of resources available on this website that you won't find anywhere else!

On Intensity

2009-01-23T10:17:00.006-06:00

This is a word that has come up in numerous discussions I've had recently with my fellow instructors as well as with students. It's also a word we hear a lot in both the martial arts and fitness worlds. Every so often we as martial artists have a desire to "step up" our training. We often times feel as though our current training regimen is not intense enough, and, since we often assume (not necessarily correctly) that more intense training will provide better results more quickly, we decide that our training needs a change.

But how do you actually define intensity? More importantly, how does intensity find its way into your training? Who provides the intensity? Is the intensity built into the training methods and drills we do, or is it up to each of us to provide the intensity in our training?

Because this is a word that is used so often in fitness and martial arts, but it is not so clearly defined, there are a lot of differences of opinion and perspective when it comes to answering some of these questions.

To quote renowned martial arts and self-protection coach Tony Blauer, "The clarity with which you can define something determines how well you use it." So let's first look at defining intensity as it applies to our training.

Webster defines "intense" as:
1. a: existing in an extreme degree. b: having or showing a characteristic in extreme degree.
2. marked by or expressive of great zeal, energy, determination, or concentration.
3. a: exhibiting strong feeling or earnestness of purpose. b: deeply felt

The first thing I notice when I read these definitions is that the words used do not define "intense" as either a purely physical or a purely mental/emotional quality. For example, full contact sparring can certainly be described as intense, but couldn't a competitive chess match or a heated debate be described the same way?

Taking this into the context of training, ask yourself "What to me signifies an intense training session?" If the only times you think you have done intense training are when you ended up gasping for air and dripping sweat, you're selling yourself short. On the other hand, if you never break a sweat when training and never push yourself to and beyond the point of fatigue, you're selling yourself short there as well.

Many martial artists are guilty of only training and focusing on the physical aspects of martial arts, without tapping into the vast potential that comes from training the mind. Sports psychologists know all too well that if an athlete is not mentally prepared for a task, then all of the physical talent and state of the art training methods in the world mean very little.

Have you ever heard that your sub-conscious mind cannot tell the difference between a real experience and a vividly imagined one? Taking this one fact into our training means that not only can we train anywhere and almost any time using the "gym between our ears," but it also tells us that we can make all of our training much more meaningful and realistic using the power of visualization.

What do you think about when you shadowbox or do carrenza? Do you think about specific movements or techniques? Do you visualize yourself sparring or fighting an imaginary opponent? Are you focused on how your body feels in that moment? Are you thinking about anything at all?

Visualization can be very beneficial, especially when practicing or training alone. And, who's to say that you can't use visualizations when you're doing other forms of training other than martial arts?

Did you know that it's been clinically shown that a runner will run faster than their normal pace if they imagine that they are chasing someone, and faster still if they imagine that they themselves are being chased?

The second point that comes to mind when I read these definitions is that the words used here tend to describe intensity as something that is somewhat subjective to each individual. Such things as determination, concentration, and earnestness of purpose are not necessarily measured by how many push-ups your coach asks you to do, or by how long the rounds of hitting focus mitts are. These qualities are provided by the individual. This is one of the main reasons why martial arts is such a great physical activity for people of all ages and fitness levels. The advantage martial arts has over going out and running 3 miles or doing 250lb deadlifts in the weight room is that everyone can adjust the pace to make it challenging, but not overwhelming. Unfortunately, this can be a disadvantage as well, since it is up to the individual to challenge themselves.

So, if you've ever left class and thought, "that class wasn't intense enough for me," take a good look in the mirror and ask, "how much intensity did I bring to my training today?"

While a coach or instructor can certainly design a class that is physically challenging, just like a math teacher can give his students nothing but difficult calculus problems, in the end, the intensity of the effort is provided by the student.

As a coach, I can try to get you to hit harder, hit faster, and do it over and over again. But I can't make you hit harder, hit faster, or focus more intently on the job at hand. Ultimately, you as the student are the one who has to take responsibility for this aspect of your training.

The third and final point I'd like to make about intensity has to do with maintaining it. If we can use "focus" or "earnestness of purpose" as synonyms for intensity, then we should not look for intensity only between the time the round timer starts and stops. Ask yourself if you are guilty of any of these behaviors which may indicate a lack of intensity or focus. (Note that I've often used the example of hitting mitts or thai pads as the training scenario, but keep in mind that these behaviors can also apply just as easily to double stick drills, grappling practice, shadowboxing, or even practicing forms such as Ung Moon.)

1. I hit the pads as hard and as fast as I can, but when I get tired I drop my hands and walk around without using correct footwork.
2. I work hard during the rounds, but when it's time to switch pads with my partner, I use it as a time to take a break and get some water.
3. When going to get equipment needed for training or when putting it back (such as grabbing/putting away a jump rope, or going to my bag to grab sticks, focus mitts, etc.) I walk slowly and take my time, rather than moving "with a purpose."
4. When I'm shadowboxing or working with a partner, I'm physically working very hard, but I'm not mentally focused on what I am doing. If you asked me afterward, I wouldn't be able to tell you what it felt like or what techniques I was doing.
5. I try my best to remember the techniques and drills we practice in class, but I never write them down, take notes, or think about them after I leave.

What the heck is a Crazy Monkey?

2009-01-04T22:46:00.005-06:00

Hey all-

HAPPY NEW YEAR!!!

I'd like to introduce you to a new program that I'm excited to be a part of. As of this year, I have been accepted as a Trainer in Training in the Crazy Monkey Defense program (CMDP). Much more than simply another martial art "style" or "system," the CMDP represents a paradigm shift in martial arts training and, more importantly, teaching.

While I've been practicing and teaching some of the physical elements of the CMDP for some time in both the Muay Thai and JKD Classes, I've decided to go full steam ahead and join the CMDP team. While the CMDP can certainly be practiced as a stand-alone martial arts program, I feel that the physical and, more importantly, the mental benefits of this program will help martial artists of any style, and also translate into other areas of your life.

Many martial arts and martial artists preach the mental and emotional benefits of martial arts training, things such as increased confidence, focus under pressure, inner peace etc. I feel that many of them are simply paying lip service to these benefits. Where other programs stop short of their promise, the CMDP delivers.

Very soon we'll be introducing a CMD class at NSA!

To find out if the CMD is for you, take this quiz:

Are you a Crazy Monkey?
http://www.crazymonkeydefense.com/cmdp/content/view/687/332/

Being a "Model" Student

2008-12-15T22:48:00.003-06:00

Hope this finds everyone safe and happy during the holiday season. 2008 is coming to a close (NSA will be closed for the holidays beginning Friday, December 19th), and the year has been filled with ups and downs, new lessons and reminders of old ones. This'll probably be the last official post of the year, so I'll start by wishing everyone a safe and happy holiday season and New Year celebration.

While the pun in the title of this post is intended, I'm not going to run down a list of what I think makes someone a good student. I will, however, focus on one thing that I feel separates some martial artists or athletes from their peers, regardless of genetic gifts. One of the most useful things a student can have, and therefore one of the most important things I feel an instructor can provide for his/her students, is/are conceptual model(s).

Many of us cross-train in at least one or two different martial arts. And very often, those arts themselves (sunch as Jun Fan Gung Fu) are made up of combined tactics from several systems. The thing that ties these elements together, and also helps to classify and categorize them, is a conceptual model. You can think of the model as a map, so that even and especially if you find yourself exploring unfamiliar territory, you still have a guide to finding your way around.

One of the most common conceptual models that has been around in martial arts is the 4 Ranges model, that asserts that empty hand fights take place in kicking, punching, trapping, and grappling range. Many of those who subscribe to a sport/MMA type of training have shortened this to the Stand Up/Clinch/Ground model.

It is also helpful to have models within each area that you train. For example, on the ground, the positions commonly identified in most grappling systems, as well as the "position before submission" mantra are both examples of conceptual models.

Having trained with several different grappling instructors, I've found that while some instructors may be very talented and knowledgable in terms of technique or grappling ability, far fewer have a clear-cut conceptual model to hand over to their students. However, what distinguishes some of the more exceptional grappling coaches out there, like Roy Harris, Matt Thornton, Erik Paulson, John Will, and Nathan Leverton, is that they can teach their craft in the simplest of terms. One of the quotes I've heard recently that sums this up came from grappling great Rigan Machado, who said, "Jiu-Jitsu isn't complicated...it's the people that make it complicated."

One advantage of having a conceptual model is that you are able to tap into your own intelligence and problem-solving ability, rather than being a technique junky. What I mean by that is that you can use the models that you have, along with some personal exploration, to solve some of the problems you encounter on the mat, rather than always having to learn a new technique or run to your coach to get the answer. At a recent seminar with Guro Dan Inosanto, we were training some tie-up and clinch material, while Guro explained to us that the techniques themselves came from personal exploration on the part of himself and his Sifu (Bruce Lee), and not from formal grappling training. I was struck by this quote from him:

"People ask me, 'Did Bruce Lee teach you that?' and I say, 'No. He taught me the method I used to figure it out for myself." That is instruction at the highest level.

Some great examples of conceptual models are found within both Jeet Kune Do and Brazilian Jiu-Jitsu. For example, JKD has the 5 Ways of Attack, which are a great way of organizing your offensive tactics and helping to discover what your particular "style" is. Also in JKD, though slightly less well known, are the 6 modes of defense:

1. Defend using distance (i.e. footwork)
2. Defend using evasive tactics (ex. duck, slip, bob n weave)
3. Defend by covering/blocking
4. Defend by parrying or deflecting
5. Simultaneous attack and defense
6. Intercept or Stop Hit

In grappling, conceptual models help take some of the guesswork out of various positions or situations. For example, despite all of the different variations of guard passes, there are ultimately only 3 ways to pass the guard:

1. Under the legs
2. Over the legs
3. Around the legs

And, from the guard player's perspective, there are really only three attacking options as well (often referred to as the 3 S's):

1. Sweep
2. Submit
3. Stand up (or Sit out)

But, before I go crazy spouting all the different conceptual models I've accumulated in my training, let's get back to the general topic.

As I mature in the martial arts and as an instructor, I seem to find myself spending less time thinking about specific techniques, and more and more about conceptual models or ways of organizing those techniques in my mind. I do this both for personal reasons and because I feel it makes me a more effective instructor.

It's so easy to get lost in a sea of all these different tools, techniques, and tactics, and lose sight of what they are all for. It's like being in a kitchen stocked full of food, but not having any recipes.

So, both as a challenge to students and to myself, I highly encourage all of you to try and take a step back every now and then in your training, and look beyond the techniques. Try to see the conceptual structure behind what you're learning. And, if you don't think you have it figured out, feel free to ask your instructor. I know that in my case, if I don't have an answer on the spot, the question will challenge me enough to think about it and get my head around it in my own time, and eventually you WILL GET an answer. That way, we can all challenge ourselves and each other to become "model" students.

In my previous 30 years.....

2008-09-18T16:33:00.004-05:00

Some of you may know that, back in July of this year, I reached the not-quite-ripe age of 30. While I certainly do not consider myself "old," I am definitely not the same kid I used to be, and I do feel I've learned quite a bit up until this point in my life. To this end, I don't feel the least bit bad about not being in my 20's anymore. It's because of what I've learned about life and about myself (much of it in my 20's) that I love being 30. So, here is a short list of things I've learned up until this point. I'll no doubt be adding to this list, so even after you've read this post, you may wish to check back to see if I've added any updates. But I'll start with the ones that are the most obvious off the top of my head (in no particular order of importance):

1. Life's too short to spend with people who make you feel like crap.
2. It's fine to have goals, but it's so much better to enjoy the process without having an agenda or a place to "get to." Ask yourself, once you do get there, then what happens?
3. That whole "pain is temporary, glory is forever" thing....totally backwards.
4. It's far better to be a "good man" than it is to be a "nice guy."
5. An addendum to number 1: Technically, feelings are effects, and thoughts are causes. Therefore, to the degree with which you can control your thoughts (including which ones you "let in" from other people), you can also control your feelings, and thus no one ever really makes you feel like crap, you make yourself feel like crap. You can choose to not feel like crap if you don't want to.
6. Though I've voted in several elections, I still don't know how the Electoral College works...
7. Your body and your car are both machines. Both can be pushed to amazing lengths, but both require regular refueling, maintenance, rest, and occasional repair.
8. Eat whole foods and drink lots of water, rather than worrying so much about supplements and other "short cuts"....trust Mother Nature, she knew what she was doing.
9. Sleep is a precious commodity.
10. I'd rather hit pads than people.
11. I'd rather play than compete.
12. Greater strength, endurance, and skill are all valid training goals....but so is FUN.

On Sparring

2008-08-20T11:10:00.002-05:00

Hey all-

You may recall that, a couple months back, your instructors at NSA handed out surveys for you to fill out. Though you were the ones answering all the questions in the survey, our intentions with doing that were to answer a few questions for ourselves:

1. Why do our students come in to train with us? What are their primary goals?
2. What do our students want us to spend more time on? What do they want us to spend less time on?
3. What the heck are we going to do with Saturday classes?

After gathering and interpreting all the answers and comments, we summed up the responses as follows:

1. The majority of you train with the primary goals of fitness and personal development (eg. stress management, focus, confidence, etc.)
2. The majority of you would like to spend more time sparring and working belt rank requirements.
3. Not too many of you are interested in training on Saturdays, but those of you who are would like to focus on Thai Boxing, perhaps with some grappling/mma thrown in.

What I'd like to focus on today is how the first two responses relate. In particular, I would like to discuss the role of sparring in our training, and how we intend to go about including more sparring.

Sparring is an essential, and IMO misunderstood mode of training in the martial arts. Typically, there are two schools of thought on sparring. Traditional martial arts in today's world tend either to focus on safer and less realistic modes of sparring, such as point sparring, or eliminate it all together for the sake of safety. The more modern, combat sports approach to sparring is to make it the basis of all training. In short, if the techniques you're learning "don't work" in sparring, then they're no good.

I sense that martial arts instructors, and especially school owners, struggle with the sparring issue all the time. Particularly from a business perspective, doing anything that is likely to cause your students injury is BAD FOR BUSINESS. This is one of the reasons why, for liability reasons, schools will often eliminate sparring from their training.

With the combat sport approach, it seems as though the coaches/instructors in those scenarios are making the assumption that all of their students have the desire to become "fighters," whatever that means. Not wanting to eliminate sparring, as to them it would be the equivalent of coaching soccer without ever scrimaging or playing a game, they typically have a "sink or swim" attitude and, as a result, the toughest, most competitive and/or most athletic students thrive, while the more timid, laid back, or less athletic students at best encounter repeated discouragement, and at worst encounter injury and eventually quit.

Having been through both of these approaches, I can tell you that neither is an effective long-term strategy, especially when keeping in perspective the goals stated above. Eliminating sparring will eventually lead to self-doubt, insecurity, and/or just plain boredom. Overemphasizing competitive sparring only serves to feed the ego, and will inevitably lead to injury.

So what are we to do in order to gain the benefits of sparring while minimizing or avoiding the drawbacks? In an effort to facilitate clearer communication on this topic, I came up with a list of 4 basic "levels" or types of sparring. These can apply no matter what "game" we're talking about, whether it's kickboxing, grappling, mma, or even stick or knife sparring. They can also apply to sparring drills as well as actual sparring. Here they are, with brief definitions:

1. Ego-less - In Brazilian Jiu-Jitsu schools, "slow-rolling" is often used as a warm-up exercise, or when teaching beginners how to spar safely. Erik Paulson uses the term "Ego-less" sparring, to emphasize that there is no ego in this type of game. He also instructs grapplers using this method to "wrestle as if you had the flu." What this means is that no strength or explosiveness is used at all, submissions are never fully put on (that way your partner can practice escaping), and there is an equal exchange of offense and defense. (Note: A great explanation of slow-rolling in a grappling context can be found on Aesopian's Awesome Blog.) In short, ego-less training is more about just continuous, flowing movement and letting your body do what it naturally wants to do, but at a slow, completely non-competitive pace. Again, this is typically used as a warm-up.

2. Light Play - In this form of sparring, attributes such as speed and power are "put on the shelf". In other words, there is no use of speed, a reach advantage, or power or aggressiveness to compensate for lack of technique. Being up one notch on the intensity scale from Ego-less, Light Play involves working on technique and "trying things out," and is especially helpful when working on your weaknesses. For example, if you have very fast evasive footwork, you might choose instead to stay in range and work on your defense. If you are particularly good at throwing deceptive hand combinations, you might opt to just work on jabs and crosses. One mantra to use to emphasize what Light Play is about might be "do more with less."

3. Medium Game - In Savate, this form of sparring, which is also used as Savate's form of amateur competition, is known as Assaut. The emphasis in Assaut is not on trying to knock the opponent out, but rather to display technique and finesse while "scoring points" with controlled contact. You may still decide to work on weak points when training in this game, particularly when working with someone less experienced, smaller, or less athletic. But Medium Game is mainly about having a "style" or "game plan" that fits your attributes, body structure, and personality. Some examples of this in kickboxing might be a "runner" or "counter puncher" style. In Medium Game, you try to be as effective as possible with the game plan you've developed. This is where, in JKD terms, you are "expressing yourself" through movement. Medium game most likely will require a step up in the level of protective gear, but for our purposes, this is still not meant to be competition.

4. Full Contact, aka Competition Speed - This is where you put it all together, and your only objective is to "win." In boxing or kickboxing, it ultimately means doing what you can to knock the other guy out. In grappling, it's all about positional dominance and setting up your go-to submissions.

In my opinion, unless you have serious concerns about being able to defend yourself, or are interested in competition, Full Contact training is pretty much unneccessary. Even for those who do choose to engage in this type of training, it must be done sparingly if longevity is of any concern. That would mean no more than 1-2 times a month for recreational martial artists, and probably no more than once or twice a week for serious competitors. Anyone engaging in Full Contact training must also be very diligent about their conditioning, nutrition, and recovery in order to avoid repeated injury.

Medium Game sparring also has the liklihood to cause injury, as it's difficult to keep it from escalating into competitive mode. For non-competitors, this type of training should also be used sparingly (no more than once a week) or not at all. More athletic non-competitors, as long as they keep a postiive, non-competitive attitude, can do this more often and more productively without incurring repeated injury. For the average student who trains a couple hours a week, however, it's largely unnecessary, particularly at the beginner level.

For persons interested in training martial arts for general health, recreation, and personal development, it's my opinion that nearly all sparring time should be spent in the Ego-Less and Light Play modes. These can be done daily without incurring sufficient wear and tear on the body, and will go a long way toward developing your skills in the long term, when done with a positive attitude consistently over time. Essentially what it's about is long term goals rather than short term. If I had to get you ready to fight in a month, you'd need to do some full contact stuff, and take the consequent bumps, bruises, stress, and emotional discomfort as par for the course. But if your objective is long term health, personal development, and HAVING FUN, why do something that incurs more emotional stress and will almost inevitably lead to injury?

For me, this is a somewhat recent develoment in my approach to martial arts training, and I cannot take sole credit for what I've written here. Listening to coaches such as Erik Paulson, Ron Balicki, Rodney King (no, not that one), Dan Inosanto, Rick Faye, and Matt Thornton all talk about their experiences with all of the above methods of training and their benefits/drawbacks has influenced my own experimentation and thinking on the subject, and a large debt of gratitude is owed to all of the above.

I would be remiss if I didn't make specific mention of Rodney King. For those of you unfamiliar with him, he's the creator of the Crazy Monkey Defense Program (which is in my links section). It's safe for me to say that no other coach has had a greater influence on my approach to training within the last year. If you've noticed any recent change in my approach to coaching, particularly stand-up, it's due to him and his ideas. For anyone looking to improve their boxing/kickboxing skills as well as their mental game while having a great time doing it, I highly recommend checking out his website and his instructional DVD's. I especially recommend the Championship Series Vol 1: For the Everyday Guy as a great introduction into the fundamentals of the boxing/kickboxing game. If you're looking for cool new combinations and tricks, you'll be disappointed. But, if you're looking to get back to basics and polish up those fundamentals that you know you've neglected, give it a try. And, if you fall in love with this material as much as I have, I also would recommend purchasing a Pro online membership to his website. There are a ton of instructional videos, seminar footage, and a host of great people who train under Rodney (as well as Rodney himself) who are available to answer questions on the Pro Forum. Don't be surprised if you see CMDP added to my list of organizations with which I'm affiliated sometime within the next couple years.

The 23:1 Rule

2008-07-25T12:08:00.003-05:00

Hello all-

In keeping with the theme of simple lifestyle modifications we can all make to improve our health, this post focuses on what physical therapists, chiropractors, and strength and conditioning specialists, among others, refer to as the 23:1 Rule.

The basic premise of the 23:1 rule is that your body adapts and "gets better at" whatever you practice, whether it be running, martial arts, strength training, or sitting on your butt eating potato chips and surfing the web. These adaptations fall into many different categories, as some are physiological (ex. a lower resting heart rate, lower blood pressure), some are psychological (ex. increased confidence, calmness, or ability to focus), and some are structural (ex. larger muscle size, increased flexibility and range of motion, or changes in posture).

The 23:1 Rule states that, regardless of what you do in the gym for 1 hour each day (assuming you do some sort of training every day), it's the 23 hours out of the gym that have at least as great an impact on your overall health and performance. Now, if what you focus on in the gym is the same as what you focus on for the rest of your day, this isn't a problem, and the 23:1 Rule will work in your favor. But, for many of us, what we focus on in the gym is NOT what we focus on the rest of the day, and we unwittingly suffer the consequences. Here are some examples that may hit home for you:

1. In the gym, I move around a lot, but I spend the rest of the day sitting on my butt.
2. In class, I focus on moving correctly, staying in balance, and moving efficiently. The rest of the day, I'm tense, uncoordinated, and un-focused.
3. Before and after my workout, I make sure to drink plenty of water, but the rest of the day I chug coffee, energy drinks, soda, and beer.
4. During class, I focus on staying relaxed as I know this will make my movement better and I can concentrate much easier. The rest of the day, I'm tense and STRESSED OUT!
5. During my workout/class, I focus on proper breathing. I breath deeply between rounds or sets to recover and get ready for the next round or exercise. The rest of the day, I'm barely aware of my breathing.
6. When I'm doing strength exercises like squats and deadlifts, I make sure to keep good posture so I don't hurt my back. The rest of the day, I often find myself slouching in my chair.
7. (Here's one I'm guilty of). Before and after a workout, I try to eat as clean and healthy as possible so as to properly fuel my body and properly recover. On the days I don't workout, I'm tempted to eat stuff I know is not healthy.

Did any of these hit home for you? If you're like me, you may have read some of these and not even been aware of what you weren't aware of! Things like posture, breathing, hydration, nutrition, and just plain getting up and moving around are things we quickly lose awareness of as we scramble through our daily routine. But these are the foundations of health and wellness. So no matter how good your technique is when you practice, no matter how safe your lifting posture is, and no matter how effective your workout routine is, if you disregard these things outside of the gym, YOU'RE SABOTAGING ALL OF THOSE RESULTS!

All of this comes down to habit. Getting to class or to the gym each day to train is a habit. Keeping your hands up when you kickbox, or keeping your back in neutral alignment when you squat are both habits. If these are habits you've developed, good for you, but don't stop there! What we all need to do is take a look at our habits outside of the gym or school, and make those as effective as we can. Here are some habits that I've tried or am still trying to instill in myself that I can already see as having a positive impact on my health:

1. The first thing that goes in my mouth each morning and the last thing that goes in my mouth each night...WATER! I fill a water bottle each morning and don't take a sip of my morning coffee until I've finished it. Depending on the bottle, this may be anywhere from 20 to 32 oz of water. Given that we're supposed to consume at least 64 oz of water each day, I'm practically half way there before I get to work!

2. Ever notice how small children just can't keep still? Ever wonder why it is that we as a society discourage them from this practice? Basically, the idea is we want kids to sit still so they can listen and do well in school, eventually getting a good job where they can, you guessed it, sit still and be productive. That's all well and good for the company bottom line, except when you read the statistics of people missing work and heading to their doctor due to back pain.....Guess what the most significant cause of back pain is? SITTING TOO MUCH! Simply put, get up and move around as often as possible. Get up and walk to the drinking fountain, do a lap around the office to collect your thoughts. Go to the other end of the office and talk to that associate rather than calling or emailing them. Or, if you have the luxury of working from home on occasion, you might even try working STANDING UP. It'll be a little uncomfortable at first and you may want to take "sit breaks," but your back will thank you for it! Just get up and move around as much as possible. I like to take stretch breaks and do some joint mobility work (such as Z-Health) at several points during the day.

3. Eat before you get hungry. Keep some snacks in your desk at work or in the fridge, and eat them between meals. Apples, string cheese, nuts, carrots or celery sticks, and cottage cheese are all great options.

4. Also, make sure you put some protein in your mouth every time you eat. EVERY TIME! It'll keep you feeling full until your next meal and help rev up your metabolism so that you burn more calories, even when you're not working out.

5. GO TO BED! This is a tough one for me, but getting to sleep early enough each night does wonders for the quality of your sleep, and thus the quality of recovery that your body gets. It's been said that one hour of sleep before midnight is the equivalent of two hours of sleep after midnight.

6. Unless it's immediately before or immediately following your workout, stay away from them CARBS! By carbs, I'm not talking about all carbohydrates, as even chicken has carbohydrates in it. Conventional use of this term nowadays refers to breads, pasta, crackers, chips, cookies, and anything made with flour or grains. Every time I eat a low carb meal, like some chicken and a mixed green salad, or stuffed peppers with ground buffalo, I think of it as money in the bank. I'm filling my body with what it needs and what it can use at a later time. I love pasta as much as the next Italian-American, so this one is particularly tough for me...but I'm working on it!

Making the Decision to Leap

2008-06-03T12:07:00.007-05:00

OK, so I've definitely been lazy as of late with regard to keeping this blog up to date. It's already June, but some of you may know that my girlfriend and I took a trip back in early May to Riviera Maya in Mexico. Needless to say it was a much needed vacation for me, and the resort at which we stayed was nothing short of gorgeous.

Here are a few pics of the resort, the beautiful ocean view, and even some of the local "wildlife".

One of the highlights of the trip for both of us was getting the chance to visit a local Mayan community, where we went on a zipline tour. Needless to say, this was a bid of an adrenaline rush for all involved, as the ziplines get increasingly higher off the ground, with the highest one being well above the rainforest canopy!

Here are a couple pics from our first zipline experience.

You can't see it from the pics, but Nicole was quite a bit nervous about getting on the first zipline, as were many of the participants. I had no shortage of adrenaline pumping myself, but this experience made me reflect a bit about my training and how it has benefited me. The bottom line is that, physiologically speaking, there was no difference between me and the rest of the group at that moment, i.e. all of our hearts were pounding, hands were shaking, and we all had all manner of "don't do it!" type thoughts running through our brains.

My martial arts training and competition experiences have not in any way caused me to be less susceptible to this "fight or flight" response. After all, you can't counter act thousands of years of human evolution with a mere decade or two of training! So how has this training benefited me with regard to dealing with fear?

Quite simply, various experiences I've had within my martial arts training have made me somewhat familiar with the experience of encountering a "scary" situation, but still making the decision to move forward in spite of fear. That's really all it is, a decision to move forward rather than stand still or back away. The reward for moving forward is getting a little bit more experienced in dealing with fear, as well as the reward of whatever experience made you afraid in the first place. In our case, everyone made the decision to move forward despite being scared, and we all became better people and had a great time as a result!

One other chance we each had to deal with our fears and potentially reap the benefits came after the ziplines. We had the opportunity to swim in the underground caves, but not before getting a blessing from a Mayan shaman...

The water in the caves was as clean and clear as any I'd ever swam in. IT WAS ALSO COLD!!! But, after hiking around in the heat all morning, we all welcomed the chance to cool off.

We had the opportunity to swim in a couple different caves that day. For some, the experience of diving in to the water while not even knowing how deep the pools might be or where there might be rocks to avoid was a somewhat harrowing experience. But everyone jumped in and had a great swim.

The last of the caves we entered was only accessible by climbing at least 10 feet straight down a ladder into the ground. Upon entering the cave, we were standing on a man-made wooden platform about 20 some feet above the water. Those that wanted to go for a swim had two choices: a leisurely walk down the steps into the water, or a leap off the platform! Here was another chance for several people in the group to battle their fears. Not everyone chose to take the leap off the platform, and after doing it myself, I certainly don't blame them!

There were a couple of things I noticed about the decisions we made that day.

1. Very often, we leap because we have no other choice.
Unlike the leap off the cave platform, there really was no viable way to back out of the ziplines themselves. No separate path to walk to the other side. Hence, no one backed out of this.

2. The longer we wait to make the decision to leap, the harder the decision becomes.
I noticed one thing about several of the people who eventually decided not to leap off the platform. They waited way too long to make the decision. It seemed as though the longer they waited, the more their fear grew, and the more those thoughts of doubt were able to pile up on them. Eventually, they were able to come up with more reasons not to leap than reasons to go for it, and they chose not to.

3. The scariest part is always before we make the decision to leap.
As I stood on the platform waiting to jump, I definitely had plenty of "don't do it" thoughts bubbling up into my brain. And the fear itself seemed to grow more and more just up until the moment I stepped off. Given that the drop was a good 20 feet, I had a good couple of seconds to register what I was feeling on the way down. I noticed that once I started to fall, the fear itself was gone. Granted, there's still the sensation of a long freefall, which anyone who's stepped onto a roller coaster knows all to well. But at that moment, there were no thoughts going through my head, no fear, no hesitation.

I just made the decision, stepped off, and let gravity do the rest.

Nutrition and Rest

2008-04-23T13:29:00.002-05:00

Every now and then I have a conversation with friends or students, and the subject of diet comes up. As an active person who considers himself in reasonably good shape, I occasionally get questions as to what my workout routine is, my diet, etc.

To be perfectly honest, for the bulk of my life I've been one of those people lucky enough to be able to eat pretty much whatever I want and not gain weight (you may now feel free to scowl or throw tomatoes at the computer screen). Granted, as I near the big 3-0 I have already noticed that this is becoming less and less the case, but losing weight has never been a concern of mine. I'm usually more concerned with maintaining or gaining enough weight given the amount of activity I get between teaching and training.

However, this does not by any stretch of the imagination mean that I do not take nutrition seriously. It's a subject I've been interested in for a long time, and, just like fitness, I'm constantly in a process of learning and re-learning what works in this area.

Also, like fitness, given that it's a subject that I'm so passionate about and immersed in all the time, it's easy for me to take for granted that many other folks may not be as well-informed. Also, the amount of so-called nutrition advice we get bombarded with on a daily basis from magazines, television, and the internet is certainly enough to make anyone's head spin in confusion.

The more I read, research, and learn about nutrition from the sources that I trust the most, the more I realize that successfully eating right, just like anything else, is about sticking to the timeless fundamentals. Sure, there are lots of different diets out there, many of which have proven very successful with regard to folks losing weight, and there are a lot of small tweaks that we could try to make to improve our diets. But I find it's mostly about the fundamentals, and many of these principles are nothing different than what Mom drilled into us as kids.

1. Always start the day with a hearty breakfast.
2. Eat your veggies.
3. When you're full, stop eating.
4. Stay away from junk food.

Nothing earth-shattering here. Ok, now let's add to this a few concepts that, while not as common as Mom's advice above, have proven consistently true.

1. Eat multiple (5 or more) smaller meals and/or snacks throughout the day, rather than three big meals.
2. Get a balance of protein, fruits/vegetables, and healthy fats at each meal or snack.
3. Try to get the bulk of your calories toward the beginning of the day, and taper off as you get closer to bedtime. The only exception is making sure to eat enough calories 2 hours or so before a workout/training session, and eating a post-workout meal or snack.
4. Limit consumption of high carbohydrate foods late in the day, unless it's right after your workout.
5. Get at least 7 hours of sleep a night, and try to go to bed and wake up consistently around the same time. Generally, the earlier you get to bed the better (i.e. 11PM is better than Midnight, 10PM is MUCH better than Midnight).

Nowadays, especially in Western society, we've become obsessed with quick-fixes and new ideas. We want our abs in 8 minutes a day, we get our food in the amount of time it takes us to head through the drive through, we stay up way too late watching TV, and then we pound cup after cup of coffee to stay awake throughout the day, only to repeat the cycle day in and day out!

By sticking to the fundamentals and paying attention to such simple concepts as how much food you're eating, what kind of food you're eating, when you're eating it, and how much rest you're getting, the vast majority of us can achieve a healthy physique, more energy throughout the day, and avoid some of the major health problems that plague our nation (heart disease, cancer, diabetes, etc.).

Here are a few resources that I've found helpful in keeping tabs on my nutrition and health.

www.johnberardi.com Website of Dr. John Berardi, creator of the Precision Nutrition program.
www.chekinstitute.com Website of Paul Chek, author of the books

Another Quick Announcement about Saturday Classes

2008-04-23T13:26:00.003-05:00

OK, here's another update on Saturday classes.

Classes will resume starting Saturday, May 3rd. Since it's a new month, we'll be switching back to grappling for May. This month's topic will be the guard position.

We'll be focusing on basic attacks, as well as defending against the guard pass.

Those of you getting ready for NAGA, as well as anyone who wants to improve their guard game would benefit greatly from this topic!

On another note, given that summer is rapidly approaching (though the weather right now may not give any indication), I've been toying with the notion of moving up the Saturday class to 9:30 instead of 10:30. That way we're all out of there and ready to enjoy our summers a little earlier. Let me know if this is a time that works for you, and if we have enough agreement (as well as Sifu Marc's approval), we'll reschedule.

But for now, I'll see you at 10:30 sharp!

Blending Practice with Conditioning

2008-03-12T12:23:00.003-05:00

OK, so since my last few posts have been of the "Matt on a soapbox" variety, I figured it was about time I gave you some practical training advice.

I recently purchased a set of training DVDs by strength coach Dan John. Most people who are into heavy strength training, powerlifting, and/or Olympic Weightlifting have probably heard of Dan. Dan is a former competetive weightlifter and track and field athlete, and currently competes in the Highland Games (you know, that thing where the guys all wear kilts and see who can throw a heavy rock or log the farthest?). Those familiar with Dan John know him for his sense of humor, his salt of the earth personality, and his ability to very simply coach and convey seemingly complex skills like the Olympic lifts, particularly the barbell snatch.

Anyway, long story short, the DVD's were a steal at $39.95 for the set of three, and the content was excellent. I came away with a better understanding of lifting technique, learned some cool new exercises to play around with, and also some different ways to combine training methods into the same workout.

One such method that Dan talks about in one of these DVD's (can't remember which one) is something he stumbled upon when training for a competition. Wanting to both "practice" a certain throw (let's say, shotput for example), and also do some conditioning, Dan brought out his shotput and a kettlebell out to the field with him. He decided to alternate practice throws with sets of a kettlebell exercise. Throw...do a set...rest....throw again...do a set...rest...and so on. While the concept of mixing modes of training in the same workout (such as lifting and sprinting, or heavy bag work and calisthenics) was nothing new to me, the way Dan explained this concept definitely struck a chord.

As both a martial artist and someone who's passionate about working out, I often times am in a dilemma when it comes to making time for all of the things I want to practice or do for a workout. For example, here's a short list of the things I currently have on my list to practice:

(JKD) wooden dummmy sets, (Grappling) escapes from cross body, (Thai Boxing) clinching and kneeing, pistols a.k.a. one legged squats, handstands, muscle-ups on the gymnastic rings, kettlebell snatches, .........

Trying to prioritize and work all of these skills in to a training schedule is a difficult task. But, using Dan's idea of mixing skill training with conditioning work led me to come up with the idea of picking a few skills and exercises from my list and put them together into a circuit. Here's the one I did last Saturday after class:

5 Goblet Squats with a 70lb kettlebell (standing near the mirrors)
Shrimp down the mat (until I'm at the heavy bags)
5 curve knees each leg (on the teardrop bag)
5 round kicks each leg (on the 1st Thai heavy bag)
5 teebs each leg (on the 2nd Thai heavy bag)
fall down
1 Turkish get-up each arm with a 53lb kettlebell
jog back to start

REPEAT A TOTAL OF 5 TIMES

Here are a few ground rules/tips when trying this method of training out. The general idea here is to manage fatigue, not seek it. The point here is to practice, not to exhaust yourself:

1. Keep your reps low. You'll notice I kept the reps here at 5 or less per skill (even the "exercises"). The point is practice, not conditioning. That means, strive for perfect technique on every rep. Even strength exercises can be viewed as skills that need to be practiced, and you're more likely to do 5 perfect squats in a row than 10-20. Again, we're trying to manage fatigue, not seek it.

2. Take your time. As stated above, the more you hurry, the more your technique will suffer. The circuit above took me about 20 minutes to do 5 times. Given the number of reps of each exercise, that's not a very fast pace.

3. Limit (somewhat) the number of skills/exercises. The more skills you try to practice at once, the more confused your body/nervous system gets, and the less likely you'll make progress on all those skills. However, part of the idea here is to get practice on multiple skills in the same session in the interest of time. So, you might decide to pick skills that are simliar to each other (such as three different types of kicks, three ground movements, or three trapping combinations), or at least keep the number of skills low. I used 6 skills or stations in the above example, and I probably wouldn't want to go much beyond that. If the skills are particularly complex, I'd err on the side of practicing fewer of them in the same session. The above skills weren't all that complicated, so it's ok to do 6 different ones in one circuit.

I'm planning on instituting this type of training once a week and I'll let you know how it goes. Understand that this is not a replacement for training in class nor is it a replacement for my conditioning workouts. It's a great way to inject some variety in the training, recover from harder workouts, and get some worthwhile practice in a short time.

Give it a try.

What Size Fish Are You?

2008-03-03T14:15:00.004-06:00

There is a lot debate going on in the martial arts on the virtues of competition-type training versus "traditional" training methods. For clarity, let's define competition-type training as sparring, especially high speed and/or heavy contact sparring. Let's put everything else: hitting pads, double stick patterns, trapping drills, etc. in the other category.

One of the virtues stressed by proponents of sport/competition style training is that, by continually testing your abilities against various other opponents, whether in the gym or in competition, you become aware of "where you're really at," which has great benefits for your character. These same folks would argue that, since most traditional training is "cooperative," you don't get the same feedback, which will inevitably will lead you to believe that you're "better" than you really are.

I'm not going to argue the values of one type of training versus the other in this post. My perspective is, as long as it's fun and you're improving, why not do both? Also, remember that improvement and success are not always measured by the number of trophies on your shelf or whether you tapped this person or that person out on a given day!

What I'd like to discuss is the supposed connection between training hard in a sport-type environment and developing character. While some would argue that the two go hand in hand, I would disagree, and I'll give two reasons for this:

1. I've met just as many, if not more, competitive martial artists (read "fighters") that were complete @$$holes as I have traditional martial artists who were @$$holes. And for the purpose of this article, I'll define an @$$hole as someone who you actually feel worse for having been around, rather than being uplifted or happy to know them.
2. If competing automatically ensured you'd become a person of higher character, then every NBA and NFL star would by that rationale be a model citizen. And we know that ain't true!!!

That being said, I do think that sport training does have beneficial aspects to one's character, and develops real-world skills in a way that pretty much no other single type of training can ilicit. But these benefits, in my opinion, are subject to the following caveats:

1. Sports are beneficial to character only in an environment wherein coaches, high level competitors, and less-experienced competitors value each other more than they value "winning." I won't elaborate on that one, I'll just let you marinate on it a while.

2. Using the "Big Fish in a Small Pond" analogy, unless the training group/team/school holds to the first caveat, you can pretty much guarantee that only the "big fish", i.e. the most genetically gifted folks, will improve at a high rate. The "small fish," on the other hand, will at best suffer frustration and the occasional humiliation, and at worst, they'll get injured and/or give the training up completely.

Having been a "small fish" in some circles and a "big fish" in others, I think I can lend a little insight into the best practices for each. Think about which one you are, answer each of these questions, and consider whether your behavior inside the gym accurately reflects your answers.

Big Fish:
What matters to you more? Winning or having good friends and healthy training partners?
When it's time to spar, do you look at it as a competition or a learning experience?
Do you only feel good about your training if you're "winning" at sparring? (i.e. tapping other people out, taking them down, hitting them without getting hit)
Do you typically feel crappy about your training if you aren't "winning" at sparring?
How many people have been injured sparring with you?
How many times have you been injured during sparring?

Small Fish:
What matters to you more? Winning or having good friends and healthy training partners?
When it's time to spar, do you look at it as a competition or a learning experience?
Do you only feel good about your training if you're "winning" at sparring? (i.e. tapping other people out, taking them down, hitting them without getting hit)
Do you typically feel crappy about your training if you aren't "winning" at sparring?
How many people have been injured sparring with you?
How many times have you been injured during sparring?

Now, if you're particularly observant, you'll notice that the list of questions were the same for Big Fish and Small Fish. And there is a reason for that.

The fact of the matter is, we all swim in different ponds in life (not just including the martial arts school). We're guaranteed that in some we'll be Big Fish, and in others, we'll be Small Fish. Whether we're a Big Fish or Small Fish in the pond, for that reason, really doesn't matter at all.

What matters is the experiences we have, how we treat each other, and the lessons we learn along the way.

All Else Being Equal....

2008-01-16T12:12:00.000-06:00

Question: How many times have you read or heard something similar to the following statement, whether it be in a martial arts or fitness/sports related magazine, book, interview, etc.?

"All other things being equal, the fighter/athlete/martial artist with the best ____ will win."

I cannot count the number of times I've read and/or heard martial arts instructors, competitors, and coaches of various kinds make some type of comment like this. And I know that there are some of you out there who are like me in that, a long time ago, when I was inexperienced, I took every one of these statements to heart.

If a coach/instructor I respected said, "All else being equal, the fighter with the best cardio will win," I'd take it as a hint to really invest more time in developing my endurance. If another instructor said, "All else being equal, the person with the best technique will win out," I'd go back and really hammer my fundamentals and get my technique better. I think everybody can see where I'm going with this, but let me present you with a seemingly unrelated analogy just in case:

Let's say I have two dogs. They're the same breed, came from the same litter (same age), and they're the same sex. They both get walked and fed a full bowl of food twice a day, but one of them has a bowl that's 2x the size of the other's bowl. Is it any big revelation to ANYONE that over time, the one who eats out of the bigger bowl is going to get FATTER? I SHOULD HOPE NOT!

What is my point? My point is each one of these statements which various people spout off as a priceless nugget of wisdom that we should be thankful to receive is really no less a revelation than the statment, "All else being equal, the dog that eats more food is going to get fatter."

It's a simple mathematical fact, folks, so why don't we just generalize all this into one statement that covers ALL possibilities?

ALL ELSE BEING EQUAL, WHATEVER IS LEFT WILL DECIDE THE OUTCOME.

That means that, all else being equal, the candidate who receives the most votes will win the election; all else being equal, the person who uses their credit card the most will accumulate the most debt; and all else being equal, the person who trains the hardest and the smartest will get the best results.

So, the next time you hear such a statement, I hope you do the following:

1. Nod in agreement and acknowledge the importance of whatever particular attribute the person is trying to emphasize, whether it be endurance, technique, strength, strategy, whatever. They're all important, after all.
2. Double check to make sure they're not trying to sell you something.
3. Realize that in the REAL WORLD, ALL ELSE IS RARELY, IF EVER, EQUAL.

Happy New Year!

2008-01-07T15:48:00.000-06:00

Just wanted to take a moment to wish all my students, instructors, and friends a Happy New Year. 2008 is upon us and I hope this will be a year full of achievements, new lessons, and, most importantly, FUN!

One thing I hope to continue to do in this blog is give you a little insight into some of the authors and people that influence me and my training. For you students, you get a lot of this information on a daily basis from me, but know that very little (if any) of it is my own discovery. I'm simply filtering ideas and lessons that I get from other insightful people, be they martial artists or otherwise.

So, here are a couple books that I've recently finished or currently reading:

The Tipping Point: How Little Things Can Make a Big Difference by Malcolm Gladwell
Blink: The Power of Thinking without Thinking by Malcolm Gladwell
How to Eat, Move, and Be Healthy by Paul Chek
Pain Free: A Revolutionary Method for Stopping Chronic Pain by Pete Egoscue

(and, of course, a fun one)
Why Men Don't Listen and Women Can't Read Maps: How We're Different and What to Do About it by Barbara and Allan Pease

I may delve a little deeper into some of the insights and ideas I've learned from these authors in future blogs, but for now here's the list. If you ride a train to work or have a long commute (the two Gladwell books are available on CD or through iTunes), why not do something useful during those hours rather than spending them guzzling coffee and swearing in traffic?

OK, so the guzzling coffee thing is fine, but you get my point...

Last week of PT!

2007-12-12T14:53:00.000-06:00

I am very happy to be in my final week of physical therapy for my ankle. Most of you know I sprained my ankle pretty badly back in October. The darn thing rolled to the outside and when I tried to stand, it buckled again and got STUCK that way. I proceeded to pop it back into place by hand, wish everyone a lovely Saturday afternoon, and drove myself to the ER, LOL!

While I certainly don't look forward to seeing the medical bills, I have to say that the experiences I've had with the folks at Athletico PT in Grayslake have been awesome. Every serious martial artist knows that injuries happen whether we like it or not, and I've certainly had my fair share. With those injuries came numerous experiences with different orthopedists, chiropractors, and physical therapists.

Let me tell you that not all orthos, chiros, and therapists are created equal! IT may take a little trial and error (or referrals from friends you trust, hint hint) to find one(s) that will give you the kind of care/service you want.

Here are a couple interesting things that came out of the mouths of some of the professionals I've encountered over the years:

#1 My Favorite Orthopedist:
After setting an appointment due to low back pain, I was instructed to sit, shirt off, in a freezing cold exam room, where I waited for over 20 minutes before the doc showed up. After about 30 seconds of "consultation" I was told:

"Low back pain? You probably just have weak abdominals."

If I wasn't so pissed off, I'd have laughed in his face.

#2 My First Chiropractor:
After getting my neck crunched in grappling class, I went to the closest in-network chiropractor to my house. Regardless of the severe amount of pain I was in, this guy decided to try and adjust me right off the bat without taking any x-rays or testing my ROM (range of motion) at all. Needless to say, the neck did NOT want to move, to which he replied...

"Yeah, your neck definitely seems a little tight."

YA THINK SO, DO YA?!! I'm so glad that your 5+ years of chiropractic school enabled you to make that brilliant diagnosis...your parents must be so proud.

#3 What a Darling Physical Therapist this Girl Was: Proof that just because some one's a physical therapist doesn't mean they know jack about exercise.
I was having some knee pain and, while the diagnosis from the ortho was dead on (not the ortho mentioned in #1), this lady wasn't quite the sharpest tool in the shed. When asked what type of workout routine I use (always a loaded question with me...), I said, "Well, yesterday I hit the heavy bag for about 20 minutes straight and then did some calisthenics and stretching."

She replied, "So then, you don't do any cardio?"

In all fairness, she was a marathon runner, so to her cardio probably isn't cardio unless it involves $200 running shoes, giving up 4+ hours of a Saturday afternoon, and hallucinations brought on by severe dehydration....me, I'd rather hit stuff.

What I will say that is positive about these experiences is that they definitely inspired me to take accountability for my own injuries and condition and learn as much as possible about why injuries happen, how they heal, and how to prevent them from occurring again....knowledge that I someday hope to parlay into a new career for myself!

On the positive side, I've had nothing but the best experiences with the following people, so if you live in Lake County, and want professional help from people who know how to treat athletes/martial artists, give one of these folks a try, and tell em who sent ya:

Orthopedist: Dr. Christopher Amann - Non-Surgical Orthopedic Specialist, Libertyville/Lake Forest, IL.

Chiropractor(s): Dr. Stuart Yoss (team chiro for the Bears!), Bannockburn/Northfield
Dr. Bill Fager - Palatine

Physical Therapy: Ryan LeFever, MS in Physical Therapy and Performance Enhancement Specialist - Athletico PT in Grayslake.

It's Alive!

2007-12-12T14:52:00.000-06:00

Hello to all of my students, teachers, and friends!I'm very happy to finally launch this blog. I've been wanting to do something like this for a while. Here's a few things you can expect to find here going forward:

1. NSA Students - come here for tips, encouragement, and explanations for belt rank requirements, as well as announcements of upcoming school events and recaps of past events.
2. Reflections, observations, and "borrowed wisdom" on anything martial art related.
3. Recommendations and resources to help you improve your martial art practice, your health and fitness, and your life in general.
4. Whatever othernonsensical stuff is floating through my head at the moment.

Here's what you WON'T find:
1. Political statements
2. Bashing of other martial artists, their styles, or their schools.
3. Bragging about myself (I'll likely be too busy bragging about my students/friends and their accomplishments.)
4. Anything that will not in some way help you improve in some area of your life, even if it's just something to make you chuckle (laughter burns calories!)

Feel free to comment often and let me know if there's anything you want to see here!