My Trip to Rio

On May 19, I took off with my wife, Brittany, and oldest son, Charlie, on what would be the trip of a lifetime. We spent 10 days in Rio de Janeiro, Brazil visiting my close friend and teacher, Felipe Costa, his wife, Ana, and his son, Bento. Charlie and Bento were born just 2 weeks apart and despite living almost 5,000 miles away are great friends!

I thought for the blog this week I'd share some of the posts and memories that we shared on Facebook throughout the week, all collected in one place!

Taking off from McGhee Tyson Airport in Knoxville, TN!

Day 1:

It's only been one day in Brazil, but we are having an incredible trip! 

We came back to Felipe's house and unloaded/rested then took a long walk down Copacabana beach and Ipanema beach to Ana's parents' house where they cooked us a wonderful traditional Brazilian meal - feijoada.

So happy to be reunited with our friends!

Ana's parents were so welcoming, and cooked us a wonderful meal!

Day Two: Today we visited the botanical garden, the lagoon where the Olympics were held, and ate at a really nice Brazilian steakhouse. Bento and Charlie's friendship is really cute (as you'll see!).

We love this family so much! And are enjoying every second of time with them in their home, on the other half of the earth!

So today while visiting the Rio de Janeiro Botanical Garden we got to see a variety of wild monkeys! That by itself is really cool.

Now, while watching the monkeys, one of them snuck up on us, jumped in the stroller, and stole our unopened bag of snacks. He then took it up into the tree, shared with his friends, and later they all came down to retrieve the ones that they had dropped - even taking them from our hands!

 It's crazy how you can be in one of the largest cities in the world and just a short walk away from the jungle.

DISCLAIMER: you should not normally feed animals in the wild or in a zoo, both for your safety and their health!

Day 3: This morning we took Felipe's son, Bento, to school and then spent the day exploring downtown Rio de Janeiro. We also went by Felipe's academy, Brazilian Black Belt, Terere's academy, and watched Professor Ricardo De La Riva teach De La Riva at De La Riva Jiu-jitsu!

Visiting Professor Ricardo De La Riva's academy!

On the way home tonight, we were picking up some Acai for dinner and ran into a group of kids walking home from Jiu Jitsu class. Felipe stopped them and asked them some questions about their training and then "fought" one of them in the street. 😊

P.S. - Authentic Acai is much different than the frozen bricks sold in the United States! Charlie still enjoyed it, and Bento LOVES it! Charlie is also a big fan of the subway we have discovered.

Day 4: Today we visited the top of Sugarloaf Mountain. It has an amazing view over Rio de Janeiro. This was one of our favorite moments so far.

Then Charlie and Bento went to Jiu Jitsu class! This was Charlie's first official Jiu Jitsu class and how cool is it that it was in Brazil?! 

Afterward, Brittany and I stayed to train too. Felipe's academy, Brazilian Black Belt, is awesome and has a great group of people of all ranks to train with. You can tell who their teacher is because their technique was great, and the culture was good too!

Our Portuguese is improving little by little!

Day 5: We woke up early this morning and hiked to one of the Horto waterfalls! The water was freezing but we had to jump in!

Then later in the day, we visited the Christ the Redeemer statue which was voted one of the seven wonders of the modern world in 2012! Another unbelievable view of the city of Rio.

Then we packed up to spend the weekend in the beach town of Armação de Búzios (another city in the state of Rio de Janeiro).

Day 6:

This morning we visited Felipe's grandmother and her good friend Lola (who was Felipe's nanny)! Afterward, we spent the afternoon on the beach in Leblon before picking up Ana, Fernanda (Ana's sister), and Michelle (Felipe's long time friend, and Jiu Jitsu Black Belt) and driving to Buzios!

The classic drink on the beach in Rio - Matte!

We arrived to find out Felipe and Ana had surprised us with a house that was actually on the beach. We woke up each morning and opened the back door to a beautiful view of the beach and could step right off the patio and walk onto the sand.

After grabbing some dinner and lemon pie (Lemon pie is Felipe's favorite dessert and he swears this place has the best Lemon pie in the world - we all agreed!) in downtown Buzios, Felipe and I decided to jump in the COLD ocean, you only live once! 

Day 7:

On our first morning in Buzios we took a walk on Geriba beach before heading out for some breakfast at a delicious local bakery. Brazilian breakfasts typically have lots of bread and cheese. Delicious!

We then went back to the house for naps. That afternoon we walked to Ana and Fernanda's cousins' place for some Acai.

We went out again Friday night for some bruschetta and pizza and of course, more lemon pie!

Day 8:

Today we woke up, went out for breakfast, and walked down to a different beach in Buzios where we spent the afternoon swimming, playing and relaxing. The water felt great and Charlie really loved it!

At the end of the day, we walked down to another beach in Buzios to eat dinner watching the sunset on our last night in Brazil. That was followed up by some lemon pie downtown of course!

Day 9:

This is our last day in Brazil! Brittany and I woke up to see the sunrise over our beach and I spent the morning reading.

Once everyone was awake, we ate a wonderful breakfast at our house and walked down to one more beach to say goodbye to Buzios. And grab one more bowl of Acai!

We then drove back to Rio and packed up to come home. Saying goodbye brought tears to everyone, and we can't wait until we see each other again!

This was a trip we will never forget. Our friends live in a beautiful place, but it was them that made it so special. ❤️

All pictures from this trip were taken on my iPhone. It's so fun to be able to capture these amazing pictures with something we take with us everywhere and that fits in your pocket!

You Are Normal

Do you ever get home from work or school and not feel like going to class?

So do I.

Do you struggle to follow healthy nutrition guidelines and find yourself tempted by junk food at every waking second?

So do I.

Are you nervous about starting martial arts because you're afraid you'll make yourself look like a fool?

So was every martial artist out there, excluding maybe those who began training when they were too young to care!

Do you get nervous about sparring because you are afraid of performing poorly and getting hurt or embarrassed?

So do I.

Do you look in the mirror and think negatively about your image?

So do I.

All of these things are just part of being human. And we all have people that we think are superhuman that we put up on a pedestal but guess what - they are just like you too.

Now it is true that some people seem to have everything figured out in areas of life that you are struggling in. They are just further along in that aspect of the journey, but they were where you are at some point. And in other areas of their lives, they won't be quite as far along.

Plenty of highly successful business people are overweight.

Many famous people have unstable lives.

Tons of professional athletes and musicians struggle with addiction to drugs or alcohol.

Many people that make millions of dollars go broke.

Lots of incredibly fit people have poor relationships with their friends and family.

In many cases, high levels of success in one area of life leads to other facets being neglected. We act surprised when we see someone that seems to have "had it all" fall apart, but it's because we forget to see that they are just human beings. 

We are quick to judge and criticize others because it makes us feel better.

When we talk about how much weight someone has put on, we feel better about our fitness journey. When we gossip about someone's personal life, it comforts us.

So next time you catch yourself rationalizing why you shouldn't go to class tonight, get up within 5 seconds and go. Even if it isn't time yet! Go early and practice or update your notebook. 

When you start convincing yourself why you shouldn't start your martial arts training, fitness program, nutrition plan, etc. yet, get up within 5 seconds and start. Don't wait for Monday. Take the next small action you can take towards beginning.

When you find yourself putting someone down, thinking you are better than someone, or participating in gossip, stop right away and intentionally do something positive for that person instead.

All of these thoughts and actions are human things, but our goal should be to strive every day to be a better human. That is the "Martial Arts Way of Life." Don't let the fact that it's "normal" help you rationalize staying where you are.

The fact that you are normal is comforting. Realize you aren't alone. It feels good, doesn't it? Be kind to yourself. Now, since all of these things are normal - strive to be weird!

For more on this, check out one of my favorite pieces from Precision Nutrition - 

http://www.precisionnutrition.com/that-fit-person-whos-got-it-all-together-doesnt

Who Should Train Martial Arts?

“I wish I could train martial arts.”  

“I would train, I just have this __________ problem.” 

“There is no way that I could fit training into my schedule.” 

“I want my kids to train but…” 

Tonight, I thought back through my day and realized there are very few things that should keep someone from learning martial arts. Usually, the excuse given is out of fear or stubbornness but rarely should prevent them from training.

Here was my teaching schedule today:

10 AM - Beginner's Jiu Jitsu Class - Average Age of 40 with a myriad of joint issues, back problems, tight schedules, etc.

11 AM - 33-Year-Old Female - Takes time off from work to learn self-defense and relieve stress.

12 PM - 56-Year-Old Male - Private Lesson - This individual also uses his lunch break from a stressful 60-80 hour work-week career to learn the martial arts. Often wears a knee brace or pads to support his knees after having a surgery years ago.

12:30 PM - 67-year-old Male - Private Lesson - Trains martial arts to learn self-defense as he is sometimes involved in physical altercations with unruly patients at the hospital he works at and wants to be able to defend himself while controlling a patient without bringing them harm. Thus, he trains in Jiu Jitsu - The Gentle Art.

5:15 PM - Juniors Class (Ages 8-12) - These kids range from very athletic and outgoing to shy and physically weaker. Their parents come from all walks of life, and for some, the tuition for their children is but a small dent in their monthly income, and others work very hard to scrape together the money to get their child in the martial arts. For all - it is life changing.

6:30 PM - Adult Kenpo Class - The youngest in this class currently is 16 years old, and our oldest is 71. Some have issues jogging, jumping, kicking, etc. due to various health problems or injury, but all find a way to push their limitations and enjoy their training. 

These were just the classes I taught yesterday, but other instructors at PMA taught others. We have students with autism, cerebral palsy, asthma, chronic injuries, and many learning disabilities. We have moms, dads, teachers, doctors, lawyers, mechanics, engineers, scientists (it is Oak Ridge!), butchers, veterinarians, salespeople, mail carriers, college students, police officers, entrepreneurs, pharmacists, military personnel, security guards, retirees, children, and everything in between.

Anyone can train martial arts.

Everyone that trains martial arts will run into obstacles and limitations, but part of the journey is the ability to overcome these perceived barriers. 

Martial arts empowers people of all ages to live their lives to the fullest and enables them to conquer the same obstacles and stress of their daily life that we all face. 

The intent of this article is to motivate those that have hesitated to begin their martial arts journey due to certain limitations and motivate those that may have quit training for one reason or the other. 

Check out this video published by Ryron and Rener Gracie last week emphasizing a critical point:

If you are training now, keep it up! When obstacles present themselves,  handle them accordingly but never let them stop you from training for the long haul.

See you on the mat!

Using the “10,000-Hour Rule” and the “20-Hour Rule" to Your Advantage

Malcolm Gladwell, the author of “Outliers,” proposed years ago after studying experts in many different fields that on average it takes a person 10,000 hours to achieve excellence at his job or hobby.

This concept is so important for us to remember as martial artists. It helps to prevent frustration along the journey when we are not improving as fast as we think we should be. It’s a long process, and it takes a ton of practice, but time is going to pass anyway so why not be a talented black belt in a martial art ten years from now?

It helps to remember the five steps to learning martial arts (or anything!): 

1. Learn
2. Practice
3. Master (Mushin)
4. Functionalize
5. Maintain

If we have adopted the martial arts way of life, and plan on continuing to train martial arts after receiving our Black Belts (maintain), then what is the rush?

Every practice will be focused on improving your skill and technique, regardless of the color belt that is around your waist. So take your time, enjoy the process, and keep chugging along towards your 10,000 hours.

Now, this past week I’ve been talking about a concept from this video I recently watched about learning anything in 20 hours. The concept is that the 10,000-hour rule came from looking at the elite performers in a given area, but if you are a white belt walking into your first martial arts class the situation is entirely different.

While it may take you 10,000 hours to become an Olympic Gold Medalist like Helen Maroulis, within 20 hours, you could learn to wrestle really well compared to where you are right now. I have seen it happen so many times with new students.

Without a doubt, a new Jiu Jitsu student after 20 classes would demolish their former selves in a grappling match. After just 20 lessons! But they won’t often see it that way because they are too busy comparing themselves to the other people around them who are also improving every class, and many of whom are farther along the journey then they are.

So I propose that you keep both the 10,000-hour rule and the 20-hour rule in mind, and use them to your advantage. Remember that it will take 10,000 hours to reach excellence, but 20 hours of solid practice can make a huge impact on your skill level. 

Since you are likely already 20 hours into your martial arts training, you should use this rule for more specific skill-sets within the martial arts.

Want to get better at kicking? Spend 20 solid hours working on your kicks this month, and I bet there will be a huge improvement.

How about guard passing? Spend 20 hours this month practicing your guard passing with a partner, and starting every roll inside your partner’s guard. There will be a massive improvement.

Want to improve your forms? I think you get the idea…

It is normal to get frustrated with your progress, but when was the last time you spent 20 committed hours to developing or improving one skill? Next time you see an area in your life that could use some improvement, don’t whine about it. Fix it!

You don’t need the perfect workout plan or a magic diet. There usually aren’t any secrets behind the curtain, just many hours of hard work and discipline. Sometimes 20, and sometimes 10,000.

And if you haven't started your martial arts journey yet? What are you waiting for!?

Self Perfection: The Key to Enjoying the Journey

My dad always says that there are two main components in martial arts training:

1. Self-Preservation (Self-Defense)

2. Self-Perfection

Number one is by far the easier of the two. Self-preservation is relatively straightforward:

Avoid the fight.

Use verbal Jiu Jitsu (see video).

Control the distance.

Hit first, hit hard, and don't stop until your opponent is no longer a threat.

Survive!

Some key components must be mastered, and of course, there will always be room for improvement, but you can learn to defend yourself fairly quickly. 

Self-Perfection is a much longer journey, and self-perfection in our everyday lives is what martial arts is all about.

Peace, Serenity, Balance, Strength, Control, Determination, Discipline, Coordination, Patience, Humility, all of these and many more are to be taught through martial arts. There is so much more to it than punches, kicks, chokes, and armbars. Through the training, we find a means to perfecting ourselves and go back into the world better spouses, parents, coworkers, friends. 

Better people!

If you are not receiving these things through your training, then you need to re-evaluate immediately.

I have been on the mat my entire life but am still and will always be “self-perfecting” on and off the mat. The key to “perfection” is to break everything down into smaller easier steps. If you can figure out how to do this, then you will work more efficiently, and enjoy the journey, no matter how long it takes.

Let's take a look at an example of how we can do this on the mat.

In Brazilian Jiu Jitsu, I consider one of the most important concepts being to get to the top position (sweep or escape). So if I wake up tomorrow and set a goal that when I train with Joe (who has been kicking my butt every time we roll), I am going to put him in my guard, sweep him, and get the mount, then I most likely will fail. I will be frustrated, miss out on the benefits of training, and leave the mat with stress, anger, and disappointment. 

Instead, I should set the goal just to put Joe in my guard. 

Once I am successful, take it another level - this week I am going to put Joe in my guard and break his posture. 

Then, put Joe in my guard, break his posture, and sweep. 

Then, put Joe in my guard, break his posture, sweep, and control him in the mount.  

If I take this baby-step approach, I will be much more successful, enjoy my training and receive the full benefits of martial arts while always perfecting myself.

A good example of this approach off the mat is Dave Ramsey's 7 Baby Steps for taking control of your money. I learned about these in a personal finance class in high school and they truly helped shape my approach to personal finance and budgeting as I went into adulthood.

Precision Nutrition also takes this approach with nutrition and lifestyle coaching. My students that go through this 1-year program with me as their coach are slowly introduced to one habit at a time to introduce into their lifestyle and change their approach to nutrition and fitness for long-term success. It is not a diet or sudden workout plan that is put into action. It's baby steps.

Break your goals down, evaluate your training, and make the adjustments needed to ensure you are working towards self-perfection. Many times these adjustments are in our attitudes and mindsets. 

Most importantly, enjoy the journey!

Zen and the Martial Arts Way of Life

*On February 19, 2017, Linda received her Black Belt in FILKENJUTSU Kenpo at Progressive Martial Arts Academy. This was written by Linda in the preparation process.

Most people would probably agree that being in good health ranks high in things that can contribute to a happier and longer life.  So in general people may seek to adapt an exercise and or nutrition regimen to achieve this goal.  

On my personal path to becoming healthier, I began training in martial arts. The more I train, the better physically conditioned I become, my self-confidence is improved, and I feel empowered as I continue to build my self-defense skills.  

Linda performing a push up exercise with cinderblocks.

But what else can I add to achieve overall well-being? 

A few years ago, I was given a book by my instructor, my Sifu, entitled “Zen in the Martial Arts,” (Hyams, 1979).  The only thing I knew about Zen was that it included some kind of meditation and peace. Meditation was not something I incorporated into my daily life.  

After reading this book, I found that Zen is not easy to define, so it was something that intrigued me to explore further.  I can now see that employing tools and methods of Zen can enhance someone’s life in general or as part of the martial arts way of life.  

Linda receiving a promotion from her SiFu, David Corrigan.

Originally Zen was just one way, of many, that Buddhists incorporated in their religion to attain liberation from delusion and suffering and ultimately find enlightenment.   According to “The Zen Way of Life,” (ZenBegin, 2014), Zen Buddhism originated from India in the 6th century.  It began with the Prince, Siddhartha Gautama, who left his riches and his life at the palace to embark on a spiritual journey.  He became a monk on a quest to find the real nature of all things through thought, meditation, and fasting.  He was regarded as the enlightened one, otherwise known as Buddha.  

Bodhidharma, who was one of Buddha’s successors, traveled to China to spread Buddha’s teachings, “the Dharma,” which they named Chan.  The teachings of Buddhism and even Zen already existed in China but the idea that Zen pointed directly to the mind to reveal one’s true nature was introduced.  

Bodhidharma was trying to portray the nature of emptiness, the absence of self, and the truth in everything as well as other Zen teachings to find enlightenment.  As noted in “Everything Zen Book,” (Sach & Faust, 2004), Bodhidharma was credited with being the first Zen patriarch to China and also credited with being the founder of martial arts because of the physical and spiritual training he provided to the Shaolin monks.   

In the twelfth century, Bodhidharma’s teachings on Zen spread to Japan and the Samurai Warriors.  The Japanese knew Bodhidharma as Daruma. 

After receiving her Black Belt, Linda presented a gift to her teacher and academy featuring Daruma/Bodhidharma's famous words, "To Fall Seven Times. To Rise Eight Times. Life Begins Now."

The Samurai class used Zen to become aware of the nature of things to be able to move without hesitation in battle.  According to the “Everything Zen Book,” (Sach & Faust, 2004), there were two schools of Zen in Japan.  The Rinzai and the Soto schools which are still very prominent in Japan today.  The difference in them is the view of approaching the mind of enlightenment.  

The school of Rinzai believes Zen happens at one great moment and the Soto school believes Zen occurs in little flashes.  In Japan, Chan was pronounced Zen, and this is the name we know of today.  Although Zen meditation and its beliefs were used by Buddhists to achieve the liberation of truth, today it has evolved into so much more.  

Three Asian immigrants, Zen masters Roshi,  Harada, and Roshi Yasutani, introduced Zen Buddhism to the West.  And although there are many Americans that practice Zen Buddhism as a religion, there are also many Americans that have just adapted the principles of Zen in their everyday living to live more wisely and more fully.   

Linda with two of her training partners, Brittany and Kristie, at the Secret City Half Marathon.

To the latter group, the Zen practice is more methods and tools to change a mindset and behavior to achieve enlightenment rather than a religion.  

As stated in “Zen in the Martial Arts,” (Hyams, 1979), it is interesting to see that methods and principles of Zen have become part of the martial arts way of life.  Several styles of the martial arts have the ending of “do” which means “the way” or more fully “the way to enlightenment, self- realization, or understanding.”  For example, Aikido, Judo, Taekwondo, Jeet Kune Do, etc. Zen can be thought of as a state of mind or attitude when confronting circumstances in any situation.  

So how does Zen relate to martial arts, when a martial artist is viewed as a warrior, but Zen portrays tranquility and peace?  

In actuality, the martial arts places lots of emphasis on discipline, awareness, and unity, over fighting.  The connection in the Zen and the martial arts is in the mental training. Therefore, Zen can become an invaluable tool for any martial artist.  

Linda served 6 years in the United States Navy.

Detailed below from “The Four States of Mind,” (Roadtoepic, 2012) are just a few of the many methods and states of mind or consciousness one can practice to achieve Zen in a martial arts way of life.  Although one can read about countless ways to achieve Zen, ultimately Zen is something only one can experience intuitively.  It is not about thinking but about telling your mind to be still to attain insight.

 In Japan, the word Shoshin is referred to as “beginners mind.”  This is described as entering a situation without a preconceived notion or expectations of how the situation is going to play out.   This helps us from over thinking or over analyzing the situation. It also helps us to think outside the box and therefore be open to learning and new ideas. 

According to “Zen in the Martial Arts,” (Hyams, 1979), Bruce Lee was a student of Zen, and one of the lessons he mastered was to always approach a situation or a training session with an “empty cup” or a beginners mind.  He studied many forms of martial arts and took from each the techniques that he found useful. He was always learning because he approached things in the Shoshin state of mind.  

Linda and her son, Jared, at a PMA Christmas Party.

Zanshin is the state of mind where one is aware of their surroundings and their emotions to have more freedom in the way they choose to respond.  This translates to “remaining mind.”  One application of Zanshin in martial arts can be when you are fighting an opponent you are focused on them, but not so much that your focus takes you away from also being aware of an attacker that may be coming up from behind.  It is about achieving a focus while keeping a mental awareness with unity and flow.  

Linda and her sister, Tanairi, after running in the Ninja 5K.

Another state of mind in Zen is referred to as Mushin.  Mushin can be described as having “no mind.”  One can think of it as getting to the point of doing something effortless.  A way to achieve Mushin is by practicing something to the point that it becomes automatic or second nature.   

A lot of athletes are said to experience Mushin when they are “in the zone.” When one becomes what it is they are doing, then it is thought to be in the zone, “Everything Zen Book,” (Sach & Faust, 2004).  I believe I have experienced Mushin when running but I didn’t know that is what it was. Often my mind quiets and frees itself of wandering thoughts during running, so I can embrace nature and travel for miles and miles without realizing the distance I have gone.  It is my desire that I will ultimately experience Mushin in martial arts as I spend more time in the discipline.

Linda with her husband, John, and two sons.

 One state of mind that can be beneficial in any walk of life is referred to by the Japanese as Fudoshin.  Fudoshin is described as having an immovable mind.  One is said to experience this state of mind when they can easily control themselves under the most stressful situations.    Fudoshin is attaining the ability to remain calm and collective when it seems like the world is falling apart around you. 

 I can see where being in this state of mind can also be critical when your actions can determine your survival.  For example, if there is a house fire, if one has Fudoshin they can remain in control, access the situation and act appropriately to remain unharmed.  

On February 19, 2017, Linda became the 5th female FILKENJUTSU Black Belt. Pictured from left to right: Olivia Cannon, Gracie Hall, Meg Corrigan, Madelyn Fowler, and Linda Davis.

According to “Zen Living,” (Burk, 2014), “The central Zen method is Zazen or seated meditation."  Za means seated, and Zen means meditation. Zazen, when practiced regularly even daily, can be very beneficial. The mind will start to settle the longer one sits.  Beginners may start with 5 to 10 minutes but a normal classic Zazen period is 30 to 40 minutes.  Zazen can be done anywhere, but it is recommended to find a place with minimal distraction to you. It is recommended that you keep your eyes open to avoid daydreaming or drowsiness. Thoughts will come as you meditate, but it is important to let them be passing thoughts and not mull over them.  

Practicing Zazen increases the awareness of mind, building its attention muscles.  Zazen teaches you to declutter your mind and achieve serenity.  With Zazen we try to see things purely, letting go of discrimination and the subjective.  

Linda with her Black Belt Test partner, Gary Hall.

In the Western culture, there are other ways people meditate that are different to Zazen.  For example, one might focus on a passage from the Bible and how we can apply the concept to our life.  Some concentrate on repeating a mantra, or some might try to set aside distractions as they focus on visualizing something. 

According to “Zen Living,” (Burk, 2014) “mindfulness is the practice of Zazen except it is done while engaging your daily activities.”  “In contrast, mindfulness is cultivating awareness during an activity; you don’t do Zazen while washing the dishes, you wash the dishes.”  It is being in the present and focusing your awareness on the action you are performing. 

Most people have trouble remembering to be mindful.  Our minds tend to wander to the past or the future and find it difficult to stay in the present.  If we are actively doing something with our body, our mind becomes active as well.  But with mindfulness, one is always taking care of everything around them, whether it be a person or a situation.   

The best way to keep in the present while meditating is to focus on your breathing.  As noted in “Zen in the Martial Arts,” (Hyams, 1979), Zen breathing is a method of controlled or focused breathing that can restore calmness, confidence, and strength.  Visualizing the air entering your body through your nose and entering the lower part of your lungs as it completely fills to the top.  Then imagine the air traveling through your body as it fills every inch of your body and before it leaves your body, you take the next breath.  One cannot force the breathing so that it is unnatural.  This type of breathing has proven to relieve anxiety, fear and even to heal our minds, bodies, and spirits.  Breathing can also be used to manage pain and provide insight into the way your body responds to different situations.  

Doing something with focus and concentration, in other words, being in the present, is a practice of Zen referred to as Kime.  It is the process of tightening the mind. Bruce Lee was quoted in “Zen in the Martial Arts,” (Hyams, 1979) with saying “A good martial artist puts his mind on one thing at a time.”   

Linda learning a Jiu Jitsu technique from her teacher.

Many times I would arrive at martial arts training, and my mind would be drifting elsewhere.  This would interfere with my mental state.  I could not give my all to the technique I was learning because my mind was not in the present.  This hindered my training because I could not retain the information when the class was over.  

I train a lot better now as I leave whatever it is at the door.  I can tell from my experience that practicing Kime helps me retain information and train with enthusiasm.  The same thing can be applied to life in general by staying in the moment of whatever task you are doing from the most mundane to spending time with the family.   
 
Practicing Zen methods and tools to adjust your attitude and find yourself in any of the Zen states of mind mentioned above can attribute to a healthier quality of life.   It is my desire that these principles that I have reflected on in regards to Zen will make their way into my daily martial arts way of life.   

Linda and SiFu David.

Works Cited

Hyams, Joe.  Zen in the Martial Arts.  New York:  Bantam, 1979.  Print.

“The Zen Way of Life, Buddhism.” ZenBegin. 2014. Web. Feb 2017

Sach, Jacky and Jessica Faust. The Everything Zen Book. Massachusetts: F&W Publications Company, 2004. Print

Wik, Adam. “The Four States of Mind.” Roadtoepic. 22 May 2012. Web. Feb 2017

Burk, Domyo Sater. Zen Living. New York: Penguin Group, 2014. Print

Meet the Candidates

In May of 2016, two of PMA's Filkenjutsu students, Gary Hall and Linda Davis, were selected as Black Belt candidates and have since been preparing for their Black Belt Test. The date is set for Friday, February 17 - Sunday, February 19, 2017.

Check out these videos from earlier in their training to meet the candidates and learn a little more about their stories.

Gary Hall - https://www.youtube.com/watch?v=-nuDqrrH3fU

Linda Davis - https://www.youtube.com/watch?v=JpjDjKoHeNk&t=35s

These Black Belt Candidates hope to have their friends and family on Sunday, February 19th witness their ceremony and take part in a luau to celebrate this tremendous achievement.

The final day of the test is a public demonstration of their acquired skills, and all of those in attendance will serve as witnesses to the promotion. Students are encouraged to attend with their friends and family members (adults and children) to observe the final day of this incredible journey.

Details and Reserve Your Seats - https://goo.gl/eeabvN

Look Up

We believe part of what makes our Academy so unique is the people that train here on a day-to-day basis. PMA is one place that, for at least a couple of hours per week, we have a real human connection and are building strong relationships that will last a lifetime.

It starts with the instructor/student relationship. From the first time you walk into PMA, you are greeted by an instructor that is genuinely happy to see you. We firmly believe that the martial arts way of life is for everyone. Therefore, when a new face walks into the academy, we can’t wait to get them on the mat and help them start their journey.

Then, you also have the student/student relationship. You grow very close to the students that are on the martial arts journey with you, but you also develop relationships with the advanced students that guide you and give you tips along the way. Training with like-minded individuals is an experience unlike any other.

With technology creeping deeper and deeper into our lives, relationships are falling to the wayside. When we are on the mat, we are not on our phones, so we establish relationships here built on a phone-free foundation. Are there any other areas in your life that you can make “phone free?”

We love technology and use it a ton! We just think that there should be times of our lives that we “look up.” Check out this video, and let us know what you think!

The Real Octagon

One book that should be on every martial artist’s bookshelf is “In Search of Kenpo” by James Mitose. Even if you have never trained Kenpo and don’t plan on it, this is a collection of Japanese stories that teach many great martial arts lessons. Many of our readers however are Kenpo students and will value these stories even more!

I just finished reading this book to my Junior Leadership team and they loved the whole thing. I personally enjoyed re-reading “Appendix II” at the back of the book. If you’re like most readers, the stuff at the back of the book often gets skipped, but in this instance, it is worth the time - kind of like the end of a Marvel movie.

“Appendix II” is a detailed explanation of the Kosho Family Crest. This crest is the symbol of the Kosho Kenpo system, the system that James Mitose (and therefore most Kenpo students in the United States) will trace back to. The crest is fairly involved and the appendix breaks down every symbol within it, but I’m going to focus on one piece - the octagon found inside the circle.

The author writes that “the octagon represents the eight aspects of the Kosho Kenpo system:

1. Energy Collection
2. Meditation
3. Philosophy
4. Japanese Yoga
5. Proper Nutrition, consisting of proper diet, healing arts and herbs
6. Kenpo arts of punching, kicking and self defense techniques
7. Push-Pull arts (Judo and Jiu Jitsu)
8. Jumping patterns which permit escape from danger with no physical contact (evasions)”

I think this view of martial arts should be taken on by all teachers, no matter the style. This is a holistic approach that will develop a true martial artist. This is the “Martial Arts Way of Life.” How sad to think that at many dojos only number 6 (striking arts) is taught. Then due to the popularity of Jiu Jitsu, in some schools only number 7 is taught. And in the rare instance that the two are taught together, the other 6 may be missing. As you can see, Kenpo was intended to be taught alongside Jiu Jitsu and the other 6 items outlined above!

Another one of Grandmaster Mitose’s books is titled “What is Self Defense? (Kenpo Jiu Jitsu).” Again notice that Kenpo and Jiu Jitsu are together and presented as one method - Kenpo Jiu Jitsu, not Kenpo and Jiu Jitsu. This was taught along with developing a healthy lifestyle and striving to be the best possible version of yourself. We love this concept and have reorganized the categories above with some slight modifications:

1. Health/Fitness
2. Meditation
3. Philosophy/Mindset
4. Yoga/Stretching
5. Nutrition and Health
6. The Stand Up Arts
7. The Grappling Arts
8. Self Defense

If you want to pick up “In Search of Kenpo,” the back of the book lists a price of $6.95, but my last Amazon search listed a used copy for $75! And “What is Self Defense? (Kenpo Jiu Jitsu)” will be well over $100. But worth it!

We’ve had a logo drawn up for this blog that integrates the octagon with the red and black color scheme on the cover of "In Search of Kenpo." While most people will make the UFC connection, our readers will now know the real meaning. Do you like it?

Why I Train Martial Arts

I don't remember ever making conscious choices to train martial arts when I was growing up. It was just something that my family did. I cannot remember a time that I was not training martial arts, or that my older brother Nick wasn't training, or that either of my parents weren't training. I come from a family of martial artists. When it is something you have always known, it is part of who you are, and to not train makes you feel like something is missing. And it is! It wasn't until high school that I started to really ask myself why I was training. Questions about my future led me more and more to meditate on my motive to keep training.

What are you going to do when you graduate high school? What are you going to major in? What are you going to do when you graduate college? What do you want to do? Who do you want to be?

Thousands and thousands of kids just graduated high school last month and are being asked the above questions over and over again. The worst part is that most of them don't know and this will stress them out. I didn't know either.

But one of the first times I remember realizing how important training and teaching martial arts were to me was when I was a sophomore in high school. My brother and I were both on the wrestling team and there were many nights that I had to miss training at the dojo for wrestling practice or meets. This really used to bother me. I hated the feeling of not being around the academy when things were going on. So at the beginning of my Junior year of high school, I did one of the hardest things I have ever had to do. I told my wrestling coach that I wasn't going to wrestle for the high school anymore so that I could dedicate my time to the academy.

Over the next couple of years of high school (and throughout college), I came to the realization that I really enjoyed teaching martial arts. I realized that I was making an impact on people's lives. All sorts of people! From the 4 year old Lil' Dragons up to the grown men and women with successful careers. I knew that this is what I wanted to do for the rest of my life. And I've never looked back.