Category: Martial Arts

It’s Toe-tally Painful…

I know that it seems as though I’m often posting about negative shit but trust me when I say, it’s about the journey and the pitfalls we face, not the negative aspect. That being said, it can be easy to fill an entire book with the negative aspects of Diabetes, considering the side effects and secondary issues it causes within the human body. One of them happens to be that wounds are much more difficult to heal for someone with type-1 Diabetes. This if for a variety of reasons including but not limited to, poor blood circulation and nerve damage.

One of the nastiest and most annoying wounds that one can get, is when a toe splits open. Believe it or not, this can happen a great deal when doing karate by virtue of some of the stepping, stomping and movement performed repetitively on a hard floor over hours of class time. I recently discovered this when I noticed last Thursday night after class that my right foot stung every time I took a step. When I got my phone out to snap a pic of what was happening underneath (I’m sure as hell not flexible enough anymore to bring my foot up to my face) I found a fine cut, right the seam where the toe meets the foot.

Calloused but clean…

These types of wounds are worse than paper cuts, because they continue to constantly move and flex with every step one takes. This means that it’s all the more difficult for these kinds of cuts to heal in a timely manner because the wound can’t sit long enough for it to close up quickly (or as quickly as a Diabetic foot will permit). And of course, all the usual Diabetes-related issues will apply; poor circulation in the extremities and neurological damage will contribute to the overall length of time it takes to heal.

That being said, there are things you can do to ensure this type of wound DOES heal up, whether it takes a bit longer or not. Keeping your feet warm and dry are the first lines of defence. Moist feet will breed bacteria (yes, I used the word “moist,” get over it), which is the last thing you want when you have an open wound in an enclosed area like the bottom of a toe. Although most and covered wounds may be more likely to let regeneration happen faster in most wounds, you need to consider the totality of where the injury is, coupled with the fact that the cut I’m showing you in the photo above won’t scab. No one likes scabs, but they do serve an important role in the healing process.

Since a cut like this won’t easily accommodate a band-aid or bandages, keeping the wound site clean can be problematic, especially if you’re stubborn and will keep going to class and training with bare feet. As much as it pains me to recommend it, taking the next class or two off, to allow the cut to heal is preferable to walking and training on a floor where several parties are all bare-footed as well. Luckily, I discovered this cut on Thursday night and no longer have class until Monday night, so I should be able to let it heal.

When you’ve showered/bathed, be sure to dry the area properly and don’t be afraid to let your feet air out well before slipping on socks. If you wear slippers, remember that those bastards contain everything your feet come into contact with. So if you’ve got a pair of old faithfuls that you’ve been wearing for years and you slip them on your freshly-showered feet, you’re mashing light-knows-what into your wound that’s been collected inside them bastards when your feet maybe weren’t as clean as you’d like to think. Moving on…

Antibiotic creams or gels CAN be helpful, although the jury is out on whether they genuinely provide faster healing or not. The consensus I’ve found is that they can help to reduce the risk of infection in simple cuts and wounds but may not do a great deal for the length of time it takes to heal. The other thing to consider is if you smear antibiotic cream into the crook of your toe, as with the cut in the picture above, you’re likely going to rub it all off as soon as you start walking, barefooted or not.

This is the part where I explain that proper diet and exercise and strict management of your blood sugars level will all help with the proper healing of cuts and wounds on your feet. As with any injury, you should seek medical attention if you start to notice that it’s becoming red and angry, turning strange colours, spreading or oozing pus or fluid. Or if it’s been an extended period of time without healing. That’s kind of important, as well.

Limb amputation is the last point I’ll touch on in this post, as morbid as it may be. It’s a harsh reality that’s people will Diabetes often need to face, especially in cases where their condition is poorly controlled and monitored. When a wound in the extremities becomes aggravated or infected, there’s a greater chance that it can lead to amputation, which is why it’s so important to take good care of your feet. You only get one set, so you need to pay attention. Check your feet for wounds and sores you may not feel or be aware you have. Keep that circulation going and keep your blood sugars controlled. ☯️

You’re Not A Rattle-Snake…

“Empty Your Mind, Be Formless, Shapeless, Like Water. Put Water Into A Cup, It Becomes The Cup. Put Water Into A Bottle, It Becomes The Bottle. Put Water Into A Teapot, it Becomes The Teapot. Water Can Flow, Or It Can Crash. Be Water, My Friend.”

– Bruce Lee

I usually take “famous” quotes with grain of salt. In these modern days of the internet and misinformation, you never know when someone may be misquoting. But the above quote from Bruce Lee is Pretty safe, considering I recently acquired his daughter’s book that basically focuses on Bruce Lee’s concepts behind being like water. It’s a pretty decent read, although i haven’t quite finished it yet. But it got me to thinking… One of the bigger obstacles one faces when practicing the martial arts, is the tension people hold in their bodies while training.

In some ways, many ways, one can’t be blamed for tensing up when training in a fighting art. Regardless of one’s experience level, knowing that someone is coming at you with a fist or a foot usually has that effect. But in order to learn properly and develop one’s technique, it’s important to remain flexible and relaxed as you learn. The dojo and/or class environment is a safe space where you can take advantage of developing that POSITIVE muscle memory in a controlled environment. This is hard to achieve when one is all tensed up and inhibiting one’s movements.

Lee’s quote is basically telling you that you need to maintain the flexibility to ensure adaptability in any situation. Issues you can face from this lack of flexibility can include a number of nasty results that you really don’t want to experience in a real-fight scenario. For example, tension may cause one to hesitate. You hesitate in a true fight, you get hit. Period. Tension will aggravate and worsen your “tells,” or your telegraphing. Lack of fluidity and flexibility will cause a hindrance to the free-flow of one’s movement. this isn’t just bad in the dojo; it can be dangerous on the street.

I guess there may be some styles that differ in this view but I haven’t encountered one yet that encourages being tight and tense when training or even fighting. Unlike the rattlesnake that tenses before striking, a karateka must remain fluid and relaxed, allowing muscle memory and skill to take control as opposed to getting into one’s own head. Food for thought… ☯️

Take A Knee…

Nobody likes feeling pain and if you do, you likely run in circles that won’t have you reading a Buddhist blog. But I’m not here to judge. GENERALLY, people don’t like to feel pain and it’s no secret that there are many sources of pain outside of accidental or intentional. I’ve recently written posts about injuries and how they can be aggravated by Diabetes as well as how one shouldn’t ignore injuries or pain if they persist for long periods of time.

One of the body parts that can relate to ALL of those aspects are one’s joints. I don’t know about you but as the years have dragged on, I’ve started to notice an increased amount of joint paint. Not consistent and certainly not debilitating but just enough that it draws my notice.

Now, just to be clear because sometimes I’m not, a joint as it relates to the body is where two bones meet. Joints allow the free movement of the body, which we would be unable to do otherwise. These meetings of bones are held together by ligaments, which are strong elastic bands of tissue and movement is achieved by tendons, which are also a connective tissue that connect to the muscles that create movement.

All caught up? Good. People tend to take their joints and the respective movement they provide for granted and assume that muscles are solely responsible for proper movement. But there are many moving pieces to the process (pun fully intended). The last piece of the puzzle is cartilage. This is another type of connective tissue that serves a number of different functions throughout the body. One of the most important among these functions is coating the bones in a joint to cushion them against friction and impact.

Over time and extensive use, such as one might see from decades of martial arts training, the cartilage in one’s joints can become worn. This wear and tear can eventually cause loss of motion in the joint and pain as the bare surfaces of the bones start to rub together. This grinding of bones is called osteoarthritis, or the “wear-and-tear” disease.

It’s not always as bad as bare bones rubbing against each other. Even mild conditions can have you feeling aches and pains in the joints, especially when moving. It’s important to pay attention to these aches and pains as they can be treated in various ways but it’s obviously easier to do so before it becomes worse. Any joint pain you feel that’s sharp or acute can mean something more serious, like a torn ligament or tendon, muscle damage of bone fractures. None of those should be left untreated and you should have them checked by your medical practitioner.

Why am I writing about this? Well, the reality is that when one studies a contact art like karate, one’s joints take a terrific beating, figuratively and literally. I know that after the many decades of training hard, my joints certainly aren’t what they used to be and I would be lying if I said my knees don’t swell up like balloons on rainy days. The important thing is to keep stretching, warming up the body and ensuring that you don’t ignore consistent, chronic pain when it becomes known. Your body will thank you. ☯️

It’s Not All In The Dojo…

Yesterday, I wrote a post about dojo code of conduct and the etiquette that should be observed, regardless of what school you’re in or visiting. It’s a post I’ve written a few times over the past few years, because the concept never changes for me and merits being revisited. Plus, it’s always a good idea to provide information to potential new readers who may not have the time or motivation to read through almost 1,100 of my posts. yes, I may be bragging just a wee bit. I may be full of myself but honestly, who else would I be full of? But I digress…

When I covered a point related to not wasting your instructor’s time, I explained the concept that one shouldn’t JUST be training in the dojo. Although I kept it short (short by MY standards, of course), I think the concept merits further examination. When it comes to something like karate, it’s important to remember that it takes a greater commitment than attending a few classes a week. Although you MAY progress by doing this, the speed and level of your progress would be greatly improved by taking the time to train by yourself, outside the dojo.

When I joined karate, we had three, two-hour classes scheduled every week on Monday, Wednesday and Friday. It was a good spread and I almost always consistently attended all three classes. Over the years, I began to notice a trend where most students would only attend two out of three classes each week, with Friday being the most popular class to miss by virtue of the weekend arriving. For me, Friday was an easier night to train since I didn’t have the burden of homework to concern me before bed. But these absences eventually led to Sensei cancelling out the Friday classes, much to my dismay. I was lucky enough that one of Sensei’s black belts had opened a school of her own nearby and one of her classes happened to be on a Friday.

One of my many quirks (others call them quirks, I call it commitment) that made me somewhat unpopular among my friends, especially when I started dating, was the fact that I would attend class NO MATTER WHAT. This would often be a pain to others, especially during the warmer seasons when we’d be out swimming or sitting around a fire. “Oh, you can miss one class… We’re chillin’ here…” Chill away, lazy folks! Imma go build on my foundation. It sounds like I’m bragging and maybe on some level I am. The point is that I understood, even at a young age that I wouldn’t get to where I wanted to be or have the level of health I wanted to achieve by skipping out on class every time something fun presented itself.

The other problem is that I’d constantly be referencing karate or practicing outside the dojo. Again, others called it a problem; I called it commitment. If we hung out at the beach, I’d soon find myself doing forms on the sand. If we were on a road trip, I’d be using a hand grip strengthener to work my fingers and my grip. That used to drive my friends crazy, especially since I was usually the one driving. If homework was light and it WASN’T a karate night, I was still putting in a couple of hours in my bedroom or I’d go jogging or speed cycling. Anything and everything I could do to improve and increase my overall health and karate development.

It wasn’t always easy. In some ways, a lot of ways, I missed out on a lot of experiences that are considered a right of passage to some. I didn’t go to my prom. I never partied or drank alcohol as a teenager. I never travelled or participated in extra-curricular activities. I just never had the time. I always doing karate. It took me a little over ten years to achieve my black belt, even with that level of intensity and commitment. Of course, there were a number of differences between Sensei’s dojo and many of the ones you see now. Asking to be tested was not permitted; it was up to Sensei to deem when you’d be ready and to test accordingly. And a decade is pretty average in terms of obtaining a black belt in a traditional form of martial arts.

The lesson here is that there really isn’t a bad reason for joining karate, unless your reason is to beat the shit out of someone. So ultimately, if you attend your few classes every week, get a solid sweat in and learn anything, you’ll have still accomplished something. And anything is always something more than nothing. But if you truly want to learn the art, progress and grow into a proficient martial artist, it’ll take more than that. Time is one of the world’s most precious commodities. It the only one we can’t artificially produce or created more of. Giving of your own time is the greatest commitment you can make towards your martial arts journey. And it will eventually yield the best rewards. ☯️

Dojo Code Of Conduct


All the way back in December of 2019, I wrote a post outlining the proper guidelines a prospective student should follow when attending ANY martial arts school. Some of these are simply a matter of tradition, some of them are necessary to ensure that a dojo runs smoothly. Some, mostly all of them, are also a show of respect for the school you’ve chosen to attend. I think we can all agree that even if you’ve studied in a different style or have a different set of core beliefs, you should still show respect when inside someone else’s dojo. ESPECIALLY if your goal is to have it become your dojo, as well. Of course, if your core beliefs don’t align with the school you’re visiting, you likely shouldn’t be joining. But that’s a concept for a different post.

In recent months, I’ve returned to the dojo environment after a significant hiatus. My absence from any martial arts school was equal parts circumstance and COVID-19. But I’ve had the opportunity to observe some students, visitors and outsiders in the dojo I currently train with. Taking into consideration some of the things I’ve observed, I thought it would be ideal to once again share some of the basic principles of conduct within the dojo. This is never an exhaustive list and is often subjective to what’s been seen in the dojo but it’s all good stuff. Here we go:

  1. Bow when entering or exiting the dojo: This seems like a bit of a tiny detail, but it is an important one. It provides a show of respect; respect towards the instructors, respect towards the ones who trained before you, and respect towards the school. It also evokes a sense of discipline. Even though you may not realize it now, that tiny detail begins to lay the foundational discipline that should become the cornerstone of your training;
  2. Ensure your Gi, or karate uniform, is clean and pressed: This one is important not only for protocol and etiquette, but for hygiene reasons as well. And you would be surprised how many people overlook it. There’s nothing worse than someone who assumes that their last workout wasn’t intense enough to warrant laundering their uniform. Make sure it’s clean. Not only does that ensure a more “pleasant” environment for yourself and the other students, it shows proper respect for the uniform you wear on your journey. Keep an eye on the condition of your uniform. If it’s become yellowed and stained, regardless of washing, it’s time to replace it. If there are tears and/or holes, have them repaired (unless they’re unsightly even once fixed). You shouldn’t have to iron your gi but if you do, for the love of ALL that’s good and holy, don’t iron a crease down the center of your pants. Your going to karate class, not a business meeting;
  3. Stand straight and pay attention: When not executing a movement in the immediate moment, it is imperative that you stand straight and tall, heels together and thumbs tucked into the front of your belt. Keep your gaze towards the front and pay close attention to what the head instructor is saying. Try to avoid looking around and fidgeting. A big part of discipline is being able to focus long enough to build an attention span beyond that of a goldfish and if you fidget and spend your time, you may miss an integral piece of information you needed for what you’re working on;
  4. Acknowledge every instruction given: Different styles will have different ways of doing this. Some will choose a shallow bow when the head instructor provides instruction, some will answer in the affirmative by saying Hai (Japanese for “yes”) or something of the like… The method of acknowledgment will depend on the style and school you’re in. But once it’s clear that the instructor has completed providing instruction, this small acknowledgment is not only a sign of respect but provide the instructor with some cursory way of knowing that you’ve understood what’s been said;
  5. No food or drink within the dojo: You would think this one would be common sense, but a martial arts school is no place for you to sip your mocha-choca latte while your kid trains. Since the average martial arts class only lasts about an hour and a half to two hours, you can manage this easily without having food and drink within the confines of a training environment. In recent years, I’ve noticed that it’s become a bit more of a common thing for the practitioners to carry water bottles into the dojo and take water breaks throughout training. I’m pretty divided on this, considering Sensei always use to tell us to use the washroom and grab our drink BEFORE class started, because once you bowed in, you were in until you bowed out. But from a health perspective, I understand better than most that proper hydration is important. That being said, my current classes are only an hour in length and the average person should be able to make it through that short period without necessarily sucking back on a bottle;
  6. Get out of the way: If you become injured or over-tired, bow, step back and sit in seiza (on your knees) at the rear of the class. Stay out of the way and remove yourself from the flow of the class until your fatigue passes or your injury allows you to continue. Of course, if your injury is severe or serious enough to think you need to remove yourself, you likely shouldn’t continue as you could aggravate the injury further. The point is, there’s nothing to be served by standing in the way while others continue and you shouldn’t expect that everyone will stop and wait. After all, this is their time, too;
  7. Don’t show up late: This one is and always has been, a personal pet peeve of mine. Some instructors will say that if you show up late, it’s better to get “some of the workout” in rather than none at all. Although that is a great concept, showing up late can be disruptive to a class and shows great disrespect to your class and instructors. We all have busy lives. It falls to you to plan ahead and schedule things so that you may attend class. Whether or not showing up late is appropriate will be up to your head instructor, but true respect dictates that if you aren’t fifteen minutes early for class, you’re already late. A good example is a recent evening where I had to fight off a bout of low blood sugar and didn’t make it to class. I’m sure that if I really pushed it fought my way down there, I would have been able to make it only a short period after start of class. But such disrespect for the flow of a dojo’s operations shouldn’t be encouraged;
  8. Don’t waste your instructor’s time: Although you’ve likely paid a fee for your presence, the instructor(s) within the school are there to impart their knowledge and skills to you and others. If you aren’t going to put in your full effort, then you’re wasting your instructors time. Effectively, you’re also wasting your time AND the fee you paid. You’re also affecting the other student’s ability to learn properly. Karate isn’t something you can walk into a few 1-hour classes and expect to progress. You need to put in some supplementary time training outside the dojo, on your own. This is the only way you’ll truly progress and make any headway. Otherwise, you may as well join a knitting circle;
  9. Respect and train based on your partner: You will sometimes be paired with someone of lower or higher rank than yourself. If you’re paired with someone of lower rank, you become the example of what is to be taught. If you inflict injury upon your partner, you may discourage them from further learning and you will have gained nothing yourself. If training with someone of higher rank, respect should be given and you should take every advantage to learn from this person as they are in the same position you would be if training with a lower ranked belt. Granted, time has proven that there is just as much you can learn from a lower rank. It depends on how positive your perspective may be…

I’ve seen everything from kids running around, coffee, students fidgeting and looking around… In a school I no longer train with, there was even one guy who showed up forty minutes late for class with a bag of cheeseburgers and ate while the rest of us did calisthenics! Besides the fact that the smell of burgers was killing me, a karate dojo is definitely NOT the place to eating, much less junk food. Even though some of these points could be viewed simply as one’s person’s opinion, it stands to reason that tradition and respect are things that should never be ignored in the dojo.

Folks, no matter what sport or art you study, there will always be guidelines to follow. The martial arts simply have more, and that’s part of the charm. Although the above guidelines are only basic, they apply to any martial arts school you attend. Your specific dojo may have more, and this is one of those moments where it’s important to take the initiative and ask. After all, respect is a primary aspect of karate and all martial arts. Food for thought… ☯

It’s Never Too Late, Until It Is…

“It’s never too late…” How often have you heard that saying throughout the course of your life? It’s a well-known utterance, usually accompanying someone who is doing something said to be beyond the social or physiological limits of their current state. I’ve often read inspirational stories of people in their 70’s getting their PhD’s or parent and child graduating from the same college at the same time, together. Imagine how awkward THOSE frat parties would be? But to some, age is just a number and time seems infinite. I recently read a story about how Willie Nelson earned his fifth degree black belt at the age of 81. You can read that article here.

The big problem with this concept, and trust me when I say that I’m not TRYING to be negative, is that eventually it DOES become too late. Exceptional accomplishments much later in life are the exception, not the rule. This doesn’t make them impossible, simply improbable. And doing so is extremely subjective. Perhaps one person’s specific factors won’t allow for the same level of accomplishment as another. This is true of any point in life, not just the latter part. But eventually, the rigours and responsibilities of life start to accumulate one can find themselves at the mercy of responsibility instead of enjoying the freedom of their own potential. What’s possible becomes a fevered dream, to be dwelt upon during fleeting moments drowned in a cloud of reminiscent drunkenness.

I know that some of this likely sounds negative as hell and once again, it’s totally not meant to be. But since I’m throwing out sayings and utterances, another important one to keep in mind would be, “life is short.” And it is. None of us have any idea when life will take a turn towards that dark tunnel with the light at the end of it, so we should take full advantage. If you spend your life saying that it’s never too late, eventually, time will run out and it WILL be. Although one can always try their best to shoot for the stars, it’s important not to wait on the things that matter to you. Want to train for your black belt? Today is the day you should get started. Want to get on a diet and start losing weight? Don’t wait, get at it. Tomorrow is one more day that you haven’t done what you need to do. “It’s never too late?” Sure, until it is…

Never forget that life should be a pleasant experience. But that takes effort. Happiness should be the first and last thing on every person’s mind in a day but we cause our own suffering, and feeling a sense of loss over the “what if’s” only contribute to that suffering. Despite the pleasantness, life also wasn’t meant to be easy. And one shouldn’t mistake an easy life with happiness. One is not synonymous with the other. One can easily find happiness while still navigating the difficulties of life. What one should never do, is put off the things they want to accomplish. Because eventually, inevitably, the time will come when it WILL be too late. Food for thought… ☯️

A Prime Example…

I made reference in my post yesterday, during my not-so-subtle jab at the current state of the world, how this past week has been a bit of a rough one. There are a number of reasons for this and most of them are the result of compounding effect by virtue of medical issues, scheduling issues, triggering issues as a result of PTSD and just plain old life not caring about my plan.

By the time Monday had rolled around, the weight of the previous week had already caused me to sit in a dark corner holding my knees and rocking like a injured school girl, so I tried to find balance by setting some clear goals for myself. One of these goals included making it to all three scheduled karate classes for the week. Monday night would have been the first, which was scheduled from 8 to 9 pm.

This is a bit of a later class than I’ve ever been used to, with the majority of dojos and schools I’ve trained in ENDING their classes around the time that this one is slated to begin. I got home from work last Monday in reasonable mood and hellbent on making it to this class. I helped with dishes and my wife made a wonderful supper of pizza rolls made with crescent roll dough. They were delicious. They were also difficult to carb-count for…

I took what i thought was a reasonable dose of insulin for the amount of pizza rolls I ate. Although I prefer to err on the side of being slightly above normal than below with my blood sugars before engaging in exercise, I’m also aware that there’s a significant level of grogginess that can accompany high blood sugar (not to mention the damage I’m causing to m self) so it’s often a bit of a balancing act. I often fall off the high wire in these balancing acts, and the results usually fuck my night like a bad prom date.

Since I had arrived home a bit late to start with, my window of time was reasonably shortened from what i would usually enjoy but I partook of a dose of caffeine to give me a boost and ate appropriately to prevent an over-filled or bloating tummy. Within an hour, I noticed I had dropped to about 4.5 mmol/L, which isn’t BAD per se, but I knew I would have to wolf down some fast-acting carbs to compensate so I could make karate class.

Within fifteen minutes, my blood sugars had dropped into the 3’s, leaving me dizzy, groggy and sweating like Peter Griffin during a heavy meal. Bear in mind that this was WHILE I was hungrily downing jelly beans like they were going out of style. I hadn’t actually taken enough insulin to prompt this sort of a reaction, especially in light of the fact that I had basically eaten dough with a bit of meat in it for supper.

I had an hour. I worked towards ensuring my gear bag was packed and ready to go, including a book on techniques I had borrowed from the dojo that I intended to return. I worked through that hour in trying to get my blood sugars to level out. Needless to say, they didn’t. Ten minutes prior to the start of class, I was still sitting in my home office with my head in my hands, munching away and trying to bring my levels up. I had barely grazed the 4.0 mmol/L mark.

My wife came to checks on me and I explained what was happening. She passively suggested that given these things tended to happen on karate nights when i was trying to make my way out the door, maybe my body was trying to tell me something. Maybe it is. Who knows? Once I had successfully made my peace with missing Monday night’S class, I changed into some sleepwear and sprawled on my couch to recover and cuddle my toddler. Within the next hour, just long enough to have completely missed class, my blood sugar levels boomeranged in the other direction.

A part of me acknowledges that this is a prime example of life not caring about one’s plan. I may have planned and intended on getting to class that night, but fate and my body had different plans, effectively destroying the goal I had set for the week before I even had a chance to attempt it. Such is life. But like waking up in a bad mood, this somewhat set the tone for my whole week. Luckily, I did make it so some classes.

Long gone are the days where i could rush off to a fitness class, train like a man possessed and throw caution to the wind as I would neglect to worry about my blood sugar levels until AFTER class was done. As I’m getting older, I need to acknowledge that life has changed. And as I’ve written before, one needs to change with it in order to ensure the proper progression of life. My solution will effectively be to have a light snack in the mid-afternoons on karate days and have supper AFTER class. This will help ensure that my blood sugar levels accommodate what I’m trying to accomplish. I’ve only just started returning to karate. It’s not time for me to stop, as much as my Diabetic body is telling me I should. ☯️

Some Winter Supplementation…

Most of this material was part of a post I wrote in June of 2019. It was one of my favourite posts and one of the most researched. This is one of those posts where I should point out that I’m not a medical practitioner, dietitian or health professional. So, consult your physician or medical practitioner before starting any supplementation. That being said, this is my third time posting this material in the past three years, and for good reason. I haven’t met a doctor yet who hasn’t recommended using a daily multivitamin to supplement my meals. And since any given doctor has no way of knowing which vitamin I’ll purchase and it isn’t a prescribed item, the conspiracy theorists can’t even spit out their usual bullshit about “big pharma” trying to coerce us into buying them. It’s one of the few things where one needs to acknowledge that it can be helpful. And since the winter weather causes everyone to catch every little bug that comes about, I thought it would be a good idea to remind people of the importance of vitamins and minerals in the everyday diet.

One of the key reasons behind the consumption of food is to obtain carbohydrates for energy. The human body requires energy to carry on normal functions and, well… stay alive! But what else do we get from the food we eat? A proper diet will also include a number of vitamins and minerals that we require to maintain proper health, growth and energy levels within the body. We’ve all heard about getting enough vitamins from a young age. I remember getting my Flintstones vitamin everyday as a kid.

But if you’re like most people, you’re likely wondering what these vitamins are for and what they do. My goal is to cover off the main ones here:

Vitamin A: This is an all-around vitamin that provides a number of functions including but not limited to the proper health of various bodily functions, tissues and helps to fight chronic disease and is known to be good for the eyes.

Vitamin B: This one is a bit complicated, as there is a large grouping of enzymes, vitamins and minerals that fall under the “B” category. In general, B-vitamins are used for energy production, immune function and absorbing iron. Some them include B2 (riboflavin), B3 (niacin), B9 (folate) and B12. There are a few more that I can’t recall, but B12 is considered amongst one of the most important of vitamins overall because it helps you turn food into energy.

Vitamin C: At some points, this one has been referred to as the sunshine vitamin. I’m thinking that’s mostly because people’s main source of Vitamin C is from citrus fruits. But this vitamin also helps with iron absorption, immune function and is a natural antioxidant that helps with the elimination of free radicals. Eating citrus fruits are also what sailors used to eat on long voyages to prevent scurvy.

Vitamin D: This vitamin helps with the strengthening of bones and teeth. Our bodies are designed to self-generate this vitamin naturally through exposure to sunlight, but obviously that needs to be done in small doses. Modern life has created an environment where more people spend their time indoors, away from the sun. So supplementation becomes important.

Vitamin E: A pretty straight forward vitamin, this one helps with proper blood circulation and clear skin.

Vitamin K: This vitamin is essential for blood-clotting. In order words, if you’re deficient in this vitamin, small cuts or injuries can cause excessive bleeding that can become dangerous.

Folic Acid: We hear people speak about this one as being necessary during pregnancy. And they would be correct! Folic Acid helps to prevent certain complications during childbirth but is important to everyone for proper cell renewal. This one is also known as Folate, or Vitamin B9 (as listed above).

Calcium: Most people should be familiar with this one. Teeth and bones, people! Teeth and bones! Good calcium levels are required to keep those body parts healthy.

Iron: This helps to build muscle tissue naturally and helps with proper health of the blood. As an interesting sidebar, it’s also what makes your blood red through the reflection of light!

Zinc: Immunity and Fertility. I’m a little unfamiliar with this one and haven’t had the opportunity to research it a great deal.

Chromium: This one is near and dear to my heart. Because it helps to control blood sugar levels. Chromium is what helps all the systems of your body to get the energy they need when they need it. Some traditional medicine practitioners will suggest Chromium supplements for Type 1 Diabetics who may have difficulty in maintaining proper levels.

Magnesium: This one helps your body to absorb all the other vitamins and minerals. It also acts as something of a relaxant to muscle tissue and play a role in proper muscle contraction.

Potassium: This mineral helps with the proper hydration of your body and helps to control blood pressure.

There are many others of course, but I’ve tried to cover off the main vitamins and minerals required for a proper diet. We get most of what we need by eating regularly and including a variety of healthy foods. A lot of people take a daily multi-vitamin, which is fine. But unless you are experiencing symptoms or unexplained illnesses, there shouldn’t be a need to actively try and take added amounts of anything. Your medical practitioner should be able to advise you if further supplementation is required. For example, patients who are recommended to take Folic Acid and Iron during pregnancy.

Obviously, all of this is extremely important; not only for proper health and fitness, which is important to me, but to help with Type 1 Diabetes as well. Taking a daily multivitamin can help to ensure that your body gets everything it needs, in combination with carbohydrates, lean proteins and fibre. My wife Laura originally gave me the idea for this post in 2019 when she asked about B-vitamins. So, I should once again extend a shout out to her for keeping me inspired and constantly feeding me ideas. ☯

A Little Something To Help The Journey…

As I’ve written in previous posts, I recently started practicing Shotokan karate. I was lucky enough to find a school in Regina and it’s quite traditional and shares many of the same values I was raised on, from a karate perspective. I officially registered with their school this month, making it the first time in over a decade that I’ve been a registered student in any dojo. I missed the majority of classes last week due to other obligations, a problem I didn’t have in my teens and 20’s, and I’ll be missing today by virtue of it being my eye injection appointment.

But it’s been fun and exciting. I’ve already learned some new forms and ways of doing techniques I’ve been using for decades. Learning something new is always a good thing and for me, the stagnation that’s come from training by myself for the past ten years has made me realize I have a long road ahead of me if I expect to regain some of the lost skill I used to have. Recent classes have shown that I lack muscle tone, flexibility and skill in certain areas where I used to shine. Ali used to say that it isn’t the mountains ahead that wear you out, it’s the little pebble in your shoe. Well, I have a lot of little pebbles…

One of the biggest things about karate is that it isn’t a “one and done” where you go to your scheduled classes every week then call it a day. A practitioner needs to focus on lessons outside the class, practicing what they’ve learned and honing it on their own, using class time as a means of obtaining correction and guidance to keep growing further. Otherwise, a 10-year journey will easily turn into a 20-year one. That’s why it’s important to have some tools to help you along your training. For most modern, western dojos, students won’t have access to their instructors outside of class hours. Depending on the style you’re studying, you can be lucky enough to find videos on YouTube that will demonstrate your techniques and katas so that you can practice them and obtain correction. In my day, we had do something different; we used books.

The first book on Shotokan karate I purchased years ago…

I can hear Mr. Miyagi’s voice in my head from the original Karate Kid movie, when he walks into Daniel Larusso’s apartment to fix the sink. “Learn karate from book?” The heavy accent and curiosity made the question seem as though he couldn’t believe what he was seeing. And with good reason. Book are a fantastic way to supplement one’s training and can contain material that’s valuable to a student’s progression in karate. But it’s important to note that a supplement is all that it is, and that nothing substitutes being in class learning from your counterparts and instructors. But I digress…

The book pictured above is one that I purchased almost five years ago. I was out at a book store and even though I am primarily a Uechi-Ryu practitioner, I was drawn by the book and chose to buy it. In all honesty, I never understood why and with all the material I read in the course of a year, combined with work, my kids and writing, I never gave it more than a cursory glance. Fast forward to this year, where bI’ve coincidentally joined a school of Shotokan. Most people are divided on the concept of all things happening for a reason but there’s something to be said for the fact I purchased a book on a different style of karate, years before I would consider joining one of their schools.

In an effort to try and get a leg up (karate pun fully intended) in my new learnings, I cracked this bad boy open and started using it to learn my first form. Learning from a book can be difficult if you’ve never seen the form done in person, since even if the illustrations are clear you could potentially err in such aspects as what direction to turn and how to place your footing. That’s one of the reasons that I suggest that being in-class and learning first is important, even if you’re practicing at home.

My most recent purchase…

Since I’d been training with Shotokan for a couple of weeks, I decided to get pro-active and look into whether they had some sort of primer of book that would relate directly to the founder of the style. This is where I came across the book pictured above. Some years ago, I came across the book entitled “Uechi Ryu Karate,” by George Mattson. Although written by an American, this book contained all the materials of my style from start to finish and all the illustrations included Master Uechi himself. It’s been an incredible aid in maintaining my katas and techniques, especially since I don’t have Sensei here to correct me.

“Karate-Do Kyohan” is similar in its content in that as far as I can tell, it contains all the pertinent material for Shotokan that covers all levels of training. I was pretty pleased to have found a second-hand edition of the book that someone was wiling to part with. The amount of material is immense and the illustrations clear in such a way that I will be able to get ahead of the curve on learning this new-to-me style of karate.Considering some of the differences in how they stand and their approaches to certain techniques, it will also help me to acclimate to this new environment as I learn one of the more popular styles of karate.

Karate is a life-long commitment. Unless you’ve completely given up on yourself it never goes away, even if you haven’t been in the dojo in years. And with that commitment comes the requirement to work hard and practice OUTSIDE THE DOJO. If all you do is attend class two or three times a week, do your hour then head home… Sure, you may get some fitness and some cardio in. As long as you pay attention and participate, you’ll even learn a thing or two. But if you want to become proficient, you have train outside of class. Take a couple of evenings to contribute an hour to your training. It’ll make all the difference and will help with your proficiency and overall karate journey. ☯️

One Foot In Front Of The Other…

People aren’t usually thinking about their feet. Other than having one’s partner or one’s children tell them that their feet smell bad, we don’t give them much thought, other than to ensure their properly covered when going outdoors or giving them a cursory wash while showering or bathing. But for a Type-1 Diabetic, the care and attention of one’s feet is critically important; all the more so when one is a martial artist.

Over the course of my life, I’ve trained on a variety of different surface including but not limited to, polished hardwood, concrete, tile, sand and rocks. And let me tell you that not all surfaces are created equal. What even funnier, is that your feet will tend to callous in a very specific way that accommodates the surface you’re training on, so that training on a different floor that’s still made of wood will affect your feet.

So why do Diabetics have such a difficult time with their feet? The short answer is that Diabetes causes a bunch of secondary conditions that relate to the limbs, including arterial disease and neuropathy. This will decrease circulation and make one more susceptible to sores and infections. Left unchecked, it can lead to serious complications that often result in amputation. This is why you hear of so many people with Diabetes losing a foot.

Besides being one’s main method of moving around, the feet are what support us. We use them to walk, run, maintain balance and, oh yeah… KICK! Pretty much every martial art I’ve come across uses kicks in some given way, shape or form, so maintaining the health of my legs and feet is definitely important to me in several ways. But there’s no denying that training in karate normally involves training bare-footed, which can present its own set of challenges, depending on the floor’s cleanliness and soundness.

There’s plenty you can do from the Diabetes standpoint to ensure the proper health of your feet. This includes the usual laundry list of things I mention in almost every second post, like consistently working out, monitoring your blood sugars and blood pressure and eating a healthy diet. Reducing your stress can be a big one too, since increased stress will affect al the other things I just mentioned as well as cause other issues.

The reason Diabetic feet are prone to easier injury and infection is mainly because the decreased blood flow and neuropathy will cause a loss of sensation. This means that if you get a cut, bruise or sore on your foot, you’ll be less likely to feel it and you’ll keep walking on it, ignoring it and putting pressure on it, which can cause certain injuries to aggravate. And THAT’s exactly what you want to prevent.

We discussed what can be done from the medical side. What about the practical side? First and foremost, wash your feet daily. That should probably be obvious. But also CHECK your feet. Visually look at the soles, between the toes, at your heels… Watch for injuries, cuts, scrapes and sores to ensure an injury doesn’t go unnoticed and gets infected. Perform self-checks on your feet to ensure you still feel light sensations, pressures and different temperatures.

One good thing to remember is something that seems minor or menial to the average person can pose some serious risk to someone with Diabetes. If you DO have any injuries on your feet, make sure you aren’t picking at them or removing scabs. Keep your toenails trimmed and avoid going barefoot unless absolutely necessary (like during karate class). ☯️