Category: Fitness & Well Being

I don’t know how to do yoga. I know, shocking right? Can’t do it. I know it involves specific poses, stretches and stock ownership in LuluLemon apparel, but if you asked me to stand in front of a group of folks and try and teach them yoga, three things would happen: my pants would likely split from the attempt, all my joints would create a sound likely to frighten all those who hear it and last but not least… You wouldn’t learn yoga! Plus, picturing me doing downward dog is likely causing all the angels in heaven to simultaneously throw up…

Learning a new skill or art can be fun and exciting, but there are certain steps to acquiring that knowledge. If I walked into a yoga class today, I wouldn’t expect exclusive lessons and mentorship from the instructor. After all, he or she would have a classroom full of people to take care of. One would be inclined to assume that one would have to simply follow along and gleam what learning they can as they go along until they acquire the basics they need to start advancing. Some classes are like this. Another option is that you would perhaps need to accept coaching from someone not too far above your skill level. This is more likely.

And the case would be the same for the martial arts. If you walked into a karate class on your first night of training, you could hardly expect that the lead instructor would be the one showing you the basics. Maybe they would; it depends on the school you train in. But unless the school you’re starting with is overrun with black belts (in which case, you should run from that school as fast as possible and find a different one) the safe bet is that you’ll likely be learning from a junior belt, perhaps even a white belt. And not everyone is okay with that.

I’m reminded of a class from just a little over twenty-five years ago… I was stretching and shadow boxing, preparing for the gruelling two hours that awaited me. I was early, as usual, and I noticed a new guy in class. He was wearing a loose t-shirt and sweatpants, looking awkward against the backdrop of students in crisp, white karate uniforms.

Sensei walked up to me and introduced me to the new student (I honestly don’t remember his name. It’s been over twenty-five years, give me a break!) He asked me to show the new student our ten basic exercises and aiding movements as well as the opening of our first form. I gladly agreed and introduced myself as Sensei walked away.

I noticed that the new guy seemed a bit distracted as I spoke to him and I asked him what was wrong. The exchange went a little something like this:

ME: Is everything okay? You seem distracted…

New Guy: No, no, it’s fine. It’s just that… Shouldn’t I be learning this stuff from him? (points to Sensei)

ME: Well, Sensei usually takes the first fifteen minutes before class to stretch and has one of us teach basics to new students. Is that a problem?

New Guy: Honestly? No offence, but I didn’t join karate to learn from a white belt! I want to learn from a black belt… (walks away and starts stretching in imitation of what Sensei was doing)

Now in this guy’s defence, I WAS wearing a white belt! At the time, I had a white belt with a solid green bar, meaning I was ready to test for green belt. I was far from new and was more than capable of teaching what was asked of me. But from this guy’s perspective, I was a white belt and unfit to be showing him the ropes. Ah, that lovely perspective…

Once class was in full swing and we started doing the actual form I was supposed to show the new guy, his confused look and the fact he was looking around in a vain attempt to mimic the other students did NOT go unnoticed. Sensei stepped up behind him and asked what the problem was, since I had shown him these steps. The new student replied that I had shown him nothing.

Once we closed and students started filing out, Sensei approached me and asked what I had shown to the new student. “Nothing,” I replied. “He decided he didn’t want to learn from a white belt. Sensei shrugged and instructed that no one provide guidance to the new student until he asked for it.The guy attended another two or three classes then dropped out. Seems that karate isn’t all that easy to learn when you aren’t willing to listen.

Was it a harsh elimination of an unwanted student? Perhaps. But the lesson here is that if you truly wish to learn a new art or skill, you’ll take the knowledge from wherever you can. If that student had followed my guidance on the first night, he likely would have been able to follow along and progress. Instead, he allowed his preconceived notions about the belt around my waist to negate any possibility of his ever training in the martial arts. A great loss. For him, not for us.

Be willing to accept knowledge from whomever is willing to share it. Sometimes you may lose nothing. Sometimes you may lose a great deal. But unless you’re willing to accept it, you’ll never know. It’s like Sensei used to say, “You’ve got two ears and one mouth, so you should listen TWICE as much as you talk!” ☯

One of the things that my Sensei used to tell me back in the day, when I was still living on his side of the country is that when you reach a certain level of experience in the martial arts, “once a Sensei, always a Sensei.” I never paid that much heed except that when I take the time to look back over the past decade since closing my dojo, I recognize a number of times where I’ve fallen into the instructor’s role without trying.

Even in my current role of training with my local school of Kempo, I often find myself providing a certain level of coaching and instruction to some of the younger and lower-ranked students. It’s almost a pull or an instinct. But like anyone else who passes on information they may have, I’m not always as clear as I should be.

I’ve written a number of times about how it’s important to stop doing the same thing over and over and to change it up, challenge yourself and go outside your comfort zone in order to progress. The problem is, some folks have taken that message as a meaning that performing repetitive actions such as forms and drills have no value and should be avoided. Not only is this false, but there is an important discernment to be made between repeating specific actions in order to build one’s muscle memory or learn something, and always staying at the same level by repeating the exact same actions. Allow me to explain…

Let’s say that you want to learn a new type of kick… Chances are that the person teaching you will start by having you observe him or her do this kick before having you join in and practice it a number of times before letting you practice the kick on your own. Even once you’re on your own, you’ll need to continue repeating the technique until it becomes comfortable, familiar and you can claim at least some level of proficiency with it. This is a called “muscle memory” and not only is it a good thing, it’s a vital part of the martial arts. And the only way to achieve it, is through repetition.

Muscle memory is an integral part of the martial arts because, let’s be honest, an attack generally won’t come with a warning. So setting yourself up, stretching and being ready to respond never happens. Ever. Sure, we stretch and get ready before a class, but that’s a controlled environment intended for your learning. Your body needs to be able to respond to a potential attack on it’s own without you needing time to put thought into what you’re going to do. If you take time to think about it, chances are the attack has already happened. So repetition for muscle memory is good.

Now, let’s once again assume that you intend on doing… let’s say a light dumbbell workout. You line up a pair of 25-pound dumbbells, because they’re the ones you’ve always used. You take a few moments to stretch, followed by 25 jumping jacks to get your heart rate going. Then you fall into 3 sets of 10 reps of bicep curls, butterfly curls, shoulder presses and weighted squats. You do this exact same workout, every Saturday morning at 9 am. You never increase the weights, never change up the exercises and always repeat the exact same workout. Any exercise is better than no exercise of course, and I’m only using this as an example but this is the bad kind of repetition.

Do you see the difference? The problem is that if you repeat this exact same workout EVERY time you do it, there will be no growth, no progression and no advancement in your fitness. Muscle memory holds no value for fitness workouts, so you need to be able to change it up. Maybe the following week sees you increase your weight. Perhaps you’ll lighten the weights and do sets of a cardio-style dumbbell circuit. Maybe you’ll do that same workout but add 30 minutes of jogging or cycling in the mix. Whatever. As long as you’re building on the base you’ve already established.

In case my explanation was a little too long in the tooth (as it often is), the point of today’s post can be summarized as follows… Long-term repetition for the purposes of learning and/or improving a technique and develop muscle memory: GOOD. Remaining stagnant by constantly repeating the exact same workout without ever challenging yourself or allowing growth: BAD.

Martial arts is actually a very slow-moving creature and it takes years to properly learn techniques. I’ve been doing karate for 31 years and I’m still learning, so that should give you an idea. But while you’re busy learning all the good stuff, keep pushing your body to grow and progress, increase your weights (safely) and keep your fitness fresh and fun by trying new workouts! You’re more likely to stick with it, that way.☯

I think we can unanimously agree that no matter what structure you try to build, it’ll never stand on its own without a solid foundation. One of the most famous examples of this, is the Leaning Tower of Pisa. Constructed in the 12th century, the tower was constructed using a too-thin foundation set upon weak sub-soil. Once builders began adding the second floor, the foundation began to sink, leading to the well-known angle of today.

This is why a proper foundation is so important. And this applies to anything one does in life, not least of which is the martial arts. Every style has its own type of foundation. And for karate, that foundation is form.

In karate, forms are called kata, which literally translates from Japanese as “form”. Katas are a combination of specific movements and techniques that are combined in order to develop them. Although katas are meant to be used as a means of training alone, they can be performed in unison in a class setting as well. Katas mostly refer to Japanese and Okinawan martial arts, such as karate, judo and aikido.

Katas are often poorly received by students because they are so structured and fixed. Students obviously prefer the more exciting and “fun” aspects of karate, such as sparring and using punching bags. But katas are what allow a student to develop the skills required to properly do all the fun stuff like sparring and using punching bags.

When doing katas, one should perform a minimum of three repetitions of each form. Some systems only have the one form or kata, and add sub-parts to the one. Other styles, such as mine, have almost a dozen different forms and katas and are all necessary to master the techniques and fighting methods used in combat. The three repetitions are as follows:

1. First speed: You’re doing the kata at the slowest possible speed. The point to this one is to perform the kata with as much precision as possible. This slower speed allows the student to focus on their stance and proper technique, lending emphasis to form over power. It also allows the student to balance their breathing in time with the striking aspects of whatever kata they may be performing;
2. Second speed: This is only slightly faster than the previous one, and the student should begin adding a certain element of power and strength behind all strikes and blocks. Emphasis should still remain on proper breathing, control and stance;
3. Third speed: This repetition is basically an unhindered version of your kata. You basically let yourself off the rails and do the kata as fast and as strong as possible while maintaining proper form and stance. This speed is as close as one can come to shadow boxing while still maintaining the pre-arrange format of a kata.

Every workout should include form or kata, without exception. After all, if you don’t maintain your foundation, the entire structure of your training may start leaning like a failed bell tower! The best martial arts workouts often begin and end with form. Either way, depending on what style you train in, remember to maintain your foundation and keep it strong. ☯

One of the biggest issues people have when trying to focus on their fitness is worrying that they’re not set up for it. Most people are concerned about paying high prices for gym memberships, and the difficulties often associated with quitting when necessary. Take it from me, some gyms almost require an offer of a first-born in order to get out of a training “contract”, and I use that term lightly.

But fitness doesn’t have to be that complicated. And you definitely don’t need a bunch of fitness equipment in order to be effective. Considering I study Karate, which translates to “empty hand”, I think I can speak to that, just a bit (hint of sarcasm sprinkled on).

All you really need is a clear, open space of about 10 by 10 feet. That’s it. A small corner of your basement, bedroom or living room will do. If you don’t have access to dumbbells or other weight equipment, you can easily workout your entire body using body-weight exercises within your designated corner.

Sit-ups, crunches and leg raises are great for the abdominals. I enjoy planks, myself. Lunges, squats and “climbers” are fantastic for the legs. The rest of the upper body can be done using a variety of all the classic push-ups, chin-ups and tricep dips. If you study the martial arts, that 10×10 space should be all you need for forms, shadow boxing and practicing techniques.

Don’t get me wrong, training in a gym environment can be great fun and provides a number of benefits. You get to meet people, get out of the house and use some equipment that you wouldn’t have access to otherwise. But if you’re looking to keep it inexpensive, it’s a pretty simple to do so.

You can easily go on the internet and search for “body weight exercises” and find hundreds of different exercises that you can do in the comfort of your home. Then, start doing a number of sets and increase your intensity, reps and variety as you go along.

It’s one of those things where saying that you can’t afford a gym membership or don’t have the space at home is no longer a viable excuse. So as my brother-in-law would say, why put off to tomorrow what you can do today? Get up, get started and get fit! ☯

I’ve written a number of posts that outline the importance of knowing why you’ve joined the martial arts. These reasons can include improving one’s health, learning to defend oneself or simply the curiosity that many have relating to the martial arts.

There really aren’t any BAD reasons to join, unless your goal is to become a bully or beat the crap out of people. Barring that, a subject that anyone rarely covers is when to step away and quit! Seriously, how do you know when your time in a dojo has run its course and it’s time to walk away? Here are some thoughts…

1. The school doesn’t meet your specific needs. This is a pretty common one, and it happens much more than we think. Each martial arts school is unique and their rituals, protocols and rules may not suit you. Some people try to “tough it out” because they’re paying tuition, but it’s better to lose a month’s worth of payment than stay with a school that doesn’t;t fit your needs;
2. You spend more time yawning than sweating. Most new things take a certain amount of effort. But karate requires focus and concentration, as well as a certain amount of precision and speed training. Combining all those aspects can be a touch overwhelming and take some time. If you’re getting bored with what you’re being taught, perhaps it isn’t for you;
3. You’re in conflict with the instructor’s teachings. Oh boy, where to start on this one! Having been a Sensei myself, I can attest that there’s always the occasional student who decides to “test” the instructor… Either they question the knowledge being quoted or they doubt whether a technique genuinely works or not. This leaves the instructor in the awkward position of either trying to prove his or her point or losing face in front of their students. Losing face shouldn’t matter, but it’s very difficult to teach a fighting art to a group of people who question your skills and abilities. If you feel that you might not be buying what your instructor is teaching, don’t create conflict; just get the hell out!
4. You’re being forced to be there. I’ve had a lot of students who have come to class because their parents are “making” them. That royally sucks, because most of the time the student drags on the overall mojo of the class because he or she genuinely doesn’t want to be there. I’ve had to have some heart-to-heart conversation with some parents over the years where I’ve gently “suggested” that their kid shouldn’t be back! If you’re being forced to be there, do yourself a favour and talk to your Sensei about it;
5. You’re “surviving” the class rather than training. I’ve saved this one for last, although it certainly isn’t least. It’s one thing to push yourself and work through a session even on days when you don’t feel like it or during times when you may be feeling a little off. But if you’re checking clock every ten minutes, if you’re loathe to leave the house, knowing you’re going to class and the interest simply isn’t there anymore, it may be time to re-evaluate why you’re going.

The martial arts is like everything else: it should suit your needs and fit your lifestyle. There’s no shame in trying it out and walking away if you discover that it isn’t for you.

I’ve had periods in my training where I felt as though I wasn’t learning anything, or I simply wasn’t advancing the way I thought I should. Sometimes a break is needed, but it shouldn’t be permanent. The idea is that remaining part of a martial arts club that doesn’t;t suit you may take away from the club as a whole. A kind of “only as strong as your weakest link” kind of deal. ☯