Mindfulness & No-Mindedness (Mushin)

In recent years, mindfulness has become a hot topic in the United States with more people discussing the idea of “living in the moment” and seemingly fewer people than ever actually doing it. 

Mindfulness is the act of consciously directing your awareness to what you are doing at that moment. We have more distractions than ever in our lives today, and that has led to a society of people that seem to never be in the moment. 

Let’s take a look at eating as an example. Mindful eating is not the same as being aware you are eating. For the most part, I think all of us are aware of the fact that we are eating when we are eating. How many of us though are consciously directing our awareness towards eating while doing so? If you are watching TV or looking at your phone, then you are not mindful of eating, and that can lead to overeating, not sufficiently chewing your food, or eating too quickly. Not to mention you can enjoy and savor your meal much more if you are mindful!

This absent-minded behavior rampant in our society is partially due to our smartphones - we look at them at sporting events instead of watching the game. We look at them at the movie theater and restaurants, and, my least favorite, we pull out our phones while having a conversation with someone.  I know I am not the only one that has recognized this and pointed it out. There are many news articles, blog articles and YouTube videos about waking up, looking up and trying to cure the twitch of checking our phones. There are problems here that go even deeper, however. When we are not entirely conscious of our experiences and engagements, it can be detrimental to our mental health and the health of our relationships.

Let’s look at relationships for example. One of the top ways we hurt the people closest to us is by lashing out when we get frustrated. While many people will write this off as an anger management or stress issue, often it boils down to consciousness. We have to be acutely aware of every moment. 

When something is not going “our way,” if we are not conscious at that moment, then we will react negatively. The reaction that comes out is resistance to being triggered negatively and things not being the way we want them to be. In contrast, had we been conscious in that moment, we could have made the recognition that “it is what it is” and we can flow with it.

This idea was discussed in a recent article by Psychology Today, and when you have a few minutes I recommend you give the whole article a read - 

https://www.psychologytoday.com/articles/200811/the-art-now-six-steps-living-in-the-moment

Here is an excerpt:

“Perhaps the most complete way of living in the moment is the state of total absorption psychologists call flow. Flow occurs when you're so engrossed in a task that you lose track of everything else around you. Flow embodies an apparent paradox: How can you be living in the moment if you're not even aware of the moment? The depth of engagement absorbs you powerfully, keeping attention so focused that distractions cannot penetrate. You focus so intensely on what you're doing that you're unaware of the passage of time. Hours can pass without you noticing.”

Learning to flow can be tough, but as martial artists, we have a rare opportunity to master it. In martial arts, we have something called “mushin.” Short for “mushin no shin," it translates to "the mind without mind." This concept is critical in fighting. A martial artist will perform at his highest potential if he can enter into a state of mind where he is fully aware and mindful of the present moment he is in but does not have to think about how to perform his techniques consciously. In fact, some fighters reach a level in which they don’t even think of which techniques to execute. They are just reacting much like your eyelid closes when something moves towards your eye.

Brazilian Jiu Jitsu practitioners use this word “flow” all the time! We use it to discuss someone’s ability to smoothly transition from position to position but also their ability to flow with their opponent. In Jiu Jitsu, which translates to “the gentle art,” we try to use an opponent’s movements against him rather than resist his moves. 

So while reacting in an argument can be detrimental, in martial arts it is our ultimate goal to be able to just react - except we would like it to be with the proper reactions. You see, this only works when mastery of the skill set being deployed is attained to the point that the reflexes become the techniques he’d like to use. In a fight, if thought is necessary to choose a technique, then it is probably too late. By training ourselves to determine the correct reaction, eventually, this will become our instinctive reaction of dealing with that scenario.

While in a way “mushin” may seem like the opposite of mindfulness, this type of training may be one of the strongest tools in developing it. Mindfulness takes much practice. By training ourselves on the mat week in and week out to put ourselves into a calm state of mind, ready to “flow” with a situation and react with trained responses, we are also preparing to handle daily interactions mindfully.

Exercise: Throughout this week be mindful of each aspect of our daily lives from the mundane to the exciting. Be mindful while eating. Be mindful during conversations. For those of you training, put your focus while training this week on training towards mushin. Repetition, repetition, repetition. But remember “practice doesn’t make perfect,” “perfect practice makes perfect.” So practice mindfully and get the most out of each training session. If you are at a stage of your training that involves sparring, try to enter into that state of mushin while sparring this week, but only if the necessary groundwork has gone into your training first. This is why it’s important to not rush into sparring and to develop a strong foundation first.

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!

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!

So happy to be reunited with our friends!

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

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!

fullsizeoutput_61f6.jpeg

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!

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.

fullsizeoutput_6200.jpeg

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!

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!

Loyalty and the Martial Arts

When someone is committed to a cause, person, or thing, we call that loyalty. Loyalty is a feeling of devotion or faithfulness no matter what the current circumstance. 

Some of you reading may already have some people or things you feel loyalty towards coming to mind: your family, your nation, your faith, your friends, your partner, or a favorite sports team (Go Vols!). Loyalty is asked of us a lot, and some people are even uncomfortable about the idea of commitment. 

Let’s break loyalty down in a martial arts context and explore its application:  

Loyalty may be what leads you to start training. Perhaps loyalty to your health and fitness goals inspired you to research ways to stay active. Maybe you wanted to be sure you could protect yourself and those you love. You were committed enough to your values of bettering yourself that you took action. That is loyalty. 

From the second you take your first steps into an academy, your instructors should be loyal to you. They should be committed to giving you the best impression of martial arts possible. They shouldn't do this to “make a sale” or fill their class size, but rather because of their loyalty to martial arts in general. They should believe in its benefits and be committed to accurately portraying them. That way, even if this school is not the right fit for you, you keep looking for martial arts elsewhere. That is loyalty. 

If you do discover the school is right for you and decide to join, they should ask for some loyalty in return. You may be asked to uphold the academy rules. There are countless reasons for these rules, but it is also one of the small instances you are asked to show your commitment to the academy. Albeit small, that is loyalty. 

At some point in your training, you may hit a plateau. This plateau is well-known among martial artists but not talked about that often. It is when you start to feel stagnant (like you’re not progressing). Perhaps you haven’t gotten any new material lately and start to feel bored with your current techniques. You start wanting to skip class, but you don’t. You don’t because of your trust in your instructor’s plan for your journey in the martial arts. You don’t because of your commitment to bettering yourself and all the reasons you started training martial arts in the first place. That is loyalty. 

Fast-forward years and years down the road. You have demonstrated determination, commitment and an understanding of the core material. At this academy your brown belt is replaced with a white one, signifying you are now in preparation for your Black Belt test. For the next several months, you are asked to show humility, conviction, perseverance, grit, and most of all loyalty. You show commitment to your training by increasing your attendance and your time outside of class practicing material and getting in the best shape you can. You show this loyalty to prove that when the mentally and physically grueling test does come, you will not quit—no matter how hard it is. 

Really the Black Belt test at its core can be seen as an expression of your loyalty to your training and yourself. No matter how tough things get, no matter how you feel that day, loyalty stays constant and quitting is never an option. When the test is over, nothing changes. 

This allegiance to your training, training partners, and instructors stays—forever! 

If this level of devotion seems crazy to you now as a beginner student, don’t worry. By the time you’re at that level, just like you have practiced punching and kicking, you will have practiced loyalty so much throughout your training that it will feel natural. It will never be easy, but it will be natural. 

I’ll leave you with a poem written by PMA student and Black Belt, Jack Tuberville, that you can find hung up in our lobby:

Black Belt

The white belt learns to kick and punch
And take another down.
He trains in use of stick and knife
And grapples on the ground. 

The Black Belt still has much to learn, 
But nothing left to prove.
All fear he’s long since put aside;
He walks in different shoes.

He lives to serve both kith and kin,
And keep this pledge held true:

In time of trouble
If you call
I will stand by you. 

The 5 School Principles

Martial arts training is much more than the fighting techniques practiced on the mat. In an authentic martial arts curriculum, the students are developing themselves both on and off the mat. Below you will find five principles described in the FILKENJUTSU manual that we want our students at Progressive Martial Arts Academy to take to heart. 

We are not entirely sure where these began but suspect the origin is in Okinawa and they have been passed down from teacher to student over the years. 

Check out this 1971 "GI Joe Adventure Team Karate Manual" below that lists the "5 main rules of a karate student." The text for this manual was prepared by George Pesare, one of my father's teachers!

Effort

Practitioners of FILKENJUTSU should strive to work as hard as possible - not just some days, but throughout life.

Remember that consistency beats natural talent, so dedicate yourself to the art and show up repeatedly. You'll look back ten years from now and have acquired an incredible skillset due to your effort.

Sincerity

Train for real! If you train just for rank, you will never truly learn the art and philosophy of FILKENJUTSU.

Honestly give your best every class. Be honest first and foremost with yourself. Martial arts is about self-discovery. Then take this honesty into all aspects of your life. 

Character

Be honest and forthright - both in your training and to all with whom you com in contact. 

Develop character through your disciplined training. Show up to class day after day and perfect your technique - this builds the confidence needed to handle potentially threatening situations. You cannot imagine the inner strength and peace that you will gain from this trust in your technique. This confidence is one of the clearest examples of how something you do on the mat will affect your life off of the mat.

Etiquette

We help our fellow students learn. There is no pride in defeating your fellow student in the dojo - remember, we train for defense outside the dojo. Salute your partner before and after they help you in class.

A good martial arts class always begins and ends with etiquette. 

Perfect your character by treating others the way you would want to be treated. That is the true meaning of respect. Treat all you come into contact with this way - your training partners, your loved ones, complete strangers, law enforcement officers, and even rude individuals!

Self-control

The fist is like a treasure in the pocket. A kind demeanor can stop most conflicts. Don't take the initiative to start an argument or a fight. 

Self-control means controlling your actions, despite your emotions. Demonstrate self-control in all aspects of your life, so that you have strengthened that muscle for the most difficult situations.

The Importance of Martial Arts Training for Children

The following is an excerpt from a letter by Dwight D. Eisenhower, the 34th President of the United States, to the President's Conference on the Fitness of American Youth, June 16, 1956:

"We tend to overlook one important fundamental which you emphasized:

That national policies will be no more than words if our people are not healthy of body, as well as of mind, putting dynamism and leadership into the carrying out of major decisions. Our young people must be physically as well as mentally and spiritually prepared for American citizenship."

Well, I guess he made this blog post easy! 

Martial arts and hand to hand combat are some of the oldest forms of activity that we have on record. We are even pretty confident that athletic events like wrestling have existed since the stone age men. They had to figure out how to use strength and skill to provide for themselves, and thus physical combat was necessary for survival.

When you look back in history, you will see close range struggles from the Egyptians to the Greeks, and the Assyrians to the Japanese. Before warfare developed to include long range weaponry, victory came to the strongest people that knew how to fight. Things like courage, bravery, self-respect, strength, and athleticism were encouraged and often necessary. 

Fast forward hundreds and thousands of years to the United States of America (and many other developed countries) and you will find a country full of individuals who expect to be protected. We assume that nothing bad will happen to us. The police protect us from the bad guys. The military protects us from invading countries. Even those in the military have said that they feel protected from hand to hand combat because of their weapons, drones, and machinery.

While all of these things are partially correct, the world is still full of individuals who can cause harm to you or your family, and there will not always be someone or something there to protect you.

Martial arts training is an incredible way to prepare a child (or and adult!) for combat, as well as for life. Due to its rigorous nature, a child growing up in the martial arts must learn to overcome failure and develop coordination, poise, and efficient use of their body. The physical and psychological benefits are tremendous.

At our academy, we introduce a student to the difficulties they will face in the martial arts gradually so that even the shyest and most timid boy or girl has a chance to overcome their fears and benefit from the practice of the arts.

For example, a student will practice defending against a strike in the air before doing it with a partner. Then a student will learn to defend against strikes to their body, before dealing with strikes to their face or head. This training allows the confidence to build gradually, so they have the tools to overcome anything.

Learning to grapple against other kids develops physical attributes that you see many other species in the animal kingdom develop in their youth. Imagine a couple of bear cubs wrestling with each other. This training will produce mental preparedness for other challenges through youth and adulthood such as bullies, social hierarchy, joining the workforce, and handling themselves with confidence and patience in arguments. Most importantly this hones their self-discipline and self-reliance.

Competing in the martial arts, like Brazilian Jiu Jitsu, brings out essential qualities such as the drive to succeed and learn from failure, strong moral fiber, and courage.

We see children that may have been previously labeled as awkward, weak, or shy overcome their fears and develop their weaknesses. We don't change their personality, but allow them to highlight their positive attributes and strengthen their weaknesses.

Unfortunately, many children stop training martial arts during their teenage years due to other aspects of their lives competing for their attention, such as sports, extracurricular activities, friends, dating, driving, and even jobs. This timeframe is an ideal time to teach young men and women martial arts, especially competitive sports such as wrestling and jiu jitsu because this is such a formative period in their lives.

While team sports offer significant benefits as well, the individual nature of martial arts gives the student an opportunity for self-expression that may not be available in other activities. And while their training partners and teachers are vital components of their training, once they enter a match with another student or opponent, the outcome is entirely in their hands. 

In a fight, there are not any timeouts when it gets tough, and the battle must be won with a student's intelligence, skill, and pure determination. Martial arts training will teach your child to take the initiative in stressful situations and control their body in physically demanding situations. It will provide them with mental alertness, physical toughness, and the courage to get back up when they fall.

I remember Ryron Gracie stating once that there are two activities that his children will not have a choice in learning and practicing - swimming and martial arts. About 70% of the earth's surface is water-covered, and thus children should learn to swim. Over 7 billion people are living on this earth, and thus children should learn how to defend themselves.

The need stated by the president above is even more evident in today's world than it was in his time (although I wasn't around then to be sure). I'll leave you with our mission statement at Progressive Martial Arts Academy:

1. To enrich our students' lives through the study of martial arts.

2. To strengthen our community by developing the character of our young students.

3. To uphold and pass on the techniques, traditions, and philosophies of the martial arts as taught to us.

4. To present a progressive martial arts curriculum and fighting style in a safe manner, with respect for all individuals, resulting in a calm, confident, and courageous student.

Please share with someone who needs to get their kids into martial arts!

Maximize Your Repetitions - 5 Tips to Get the Most Out of Every Training Session

In January of this year, our Youth Brazilian Jiu Jitsu competition team began ramping up their training in preparation for their next tournament. We set our sights on NAGA Atlanta on April 29, 2017.

The team was now 19 members strong but all of the kids would either be competing for the first or second time. Thinking back to our last tournament in October however, I sat down to lay out the curriculum for the next few months by trying to do more of the things that led to success at the last tournament, and fix some of the errors our kids were making the most.

It's an interesting process because there are thousands of techniques and variations they will learn in the coming years.  I have to boil these thousands down to the most essential techniques to learn in the limited amount of training sessions between January and April.

So with this limited amount of time and practice, one of our themes at competition practice has been "Maximize your repetitions." The kids must have heard me say this 100 times over the last few months.

You only have a limited amount of time on the mat to practice the techniques being taught to you. Each repetition needs to be maximized, and I believe most of the time they aren't. 

What does it mean to maximize a repetition? 

It means to learn the most you possibly can from each repetition. 

Here are five tips to maximize every repetition on the mat:

1. Fully Engage Your Mind

Fully engage your mind to the smallest of details of the technique and analyzing them. We often just go through the steps without any thought as to why we are doing them, or what makes them work.

2. Learn Both Sides of the Fight

You can learn twice as fast if you also analyze what the person on the other end could do to stop this technique from happening. You can often learn to counter most techniques by just thinking about what makes the technique work.

Example: If you are learning a collar choke, and the first step is to open the collar with one hand and feed a deep collar grip to the other hand to keep the opponent close,  then we could deduce that if we are the other guy we should immediately establish posture and prevent our opponents from getting deep collar grips. Understand? 

You can do this with every technique and learn twice as fast. While most students are learning one side of the fight, you are learning both.

3. Practice Full Speed*

*Note: Full speed should be the fastest that you can do the technique smoothly without losing any of the details.

Try the technique at a faster pace to see what it will feel like when done in a live scenario. Often mistakes are disguised by speed (we'll talk about this more in another post), so be careful not to lose any of the details.

If you catch yourself leaving something out, figure out why, slow it down, and get that piece back in there. This will also help you realize which details are the most essential, and potentially find new details that make the technique work for you.

4. Don't Goof Off

Training is incredibly fun. Don't let yourself relax too much on the mat though and waste valuable practice time. It isn't good for you OR your partner.

5. Practice Kata & Randori at the Appropriate Times

In Japanese arts, training is divided into "Kata" and "Randori." 

Kata is the technique practice. This is where you learn a technique and practice it in the air or on a partner. At this time, no resistance should be included. The partner should set the technique up perfectly for you, and you execute it as close to perfect as possible.

Randori is the live practice or sparring. This is where you and your training partner have different objectives, and you are no longer just allowing your partners to practice the techniques.

Both of these are vital to success but do not confuse or blend the two. During technique training, do not try to stop your partner from being able to do the technique, and don't ask your partner to give you resistance either. That also means that you should strive to keep the technique refinement out of the randori practice. Don't stop a sparring session to ask about a technique, or correct your partner's technique. This can be done later and is not very beneficial. 


At both tournaments I have taken our kids to now, I have had referees, other coaches, and parents let me know how impressed they are with the PMA team. The kids act like total pros, and their technique is improving so quickly. I am unbelievably proud of them all and having more fun than I ever could have imagined coaching this team.

Check out a couple of matches from this past weekend's tournament:

Match #1 - Grady Fox

Grady was one of our most dominant competitors this weekend. You can always see the determination in his face, and he is focused from start to finish!

At eight years old and weighing in at a little over 40 pounds, he is usually fighting kids a little bigger than he is, and this match falls into that category. He went undefeated in his matches to win double gold in gi and no-gi!

Match #2 - Alex Torres

Two of our competitors, Alex Torres and Aiden Hemsley, did not have anyone in their division registered, so we chose to bump them up in skill level to the Intermediate division.

Alex's first match was a kid older than him with a couple of years of high school wrestling experience. The referee told me afterward that he thought Alex was going to get obliterated! Once the fight hit the mat, Alex's Jiu Jitsu took over, and he controlled the positions on his way to a 15-2 win. Alex went on to earn a silver medal in both gi and no-gi in the Intermediate division!

 

 

 

If at first you don't succeed, try again. And again. And again.

Full disclosure: I cannot do a pull-up.  Not one single, half-hearted, with a running start and a jump, legs swinging pull-up.  And it is the most frustrating thing.  Why?  Because I’m trying.  And I’m still not where I want to be.

It’s also okay.  Why?  Because I’m trying.  And that’s what matters.

Some days it doesn’t feel like that’s enough.  When my arms feel like jelly from the effort I’ve put into my upper body workout and my hands are blistered from gripping the pull-up bar and my abs are screaming from the exertion of trying and failing to pull my lanky, 6’, 180 lb. body up to a metal stick that I’m sure is about to rip from the ceiling despite assurances from professionals that it’s safely and solidly welded to the frame of the building, trying doesn’t feel like nearly enough.  But, as long as it’s my best, it is.

A year ago I couldn’t jump up and hang from the bar.  I’d leap up and my hands would smack the metal, but my upper body strength was so little that I couldn’t even grip the bar before falling.  So instead of focusing on pull-ups, I focused on improving my upper body strength in general.  I started doing body weight exercise, and wouldn’t you know it, six months later I still couldn’t do a pull-up.  But...I could jump up and grab the bar. 

Of course, I still wasn’t strong enough to dead hang.  I’d leap up and grab the bar and then as my weight came down, gravity would try to rip my shoulders from their sockets and I would come crashing back down to the ground and the harsh reality that I still had a long way to go before I’d achieve my goal.  So after eating my feelings, I increased my upper body workouts and added some additional core work.  Three months later...still no pull-ups.  But...I could jump up, grab the bar, and dead hang.

I could also do an assisted pull-up.  I was still not where I needed to be, but I was making progress - all because I never stopped trying.  If I’d let myself become defeated the first time I realized couldn’t do a pull-up, I would never have gained the strength to jump up and grab the bar.  If I’d given up the second time I tried to do a pull-up, then I wouldn’t be strong enough to dead hang.  If I’d given up the third or fourth or fifth time I tried, my push-ups/planks/sit-ups wouldn’t have improved.  If I’d quit after the tenth or twentieth try, I wouldn’t be able to do an assisted pull-up.  If I’d stopped trying the hundredth time, I would never have been able to do a flexed hang.

Some days, all we can see is what we can’t do or how far away we are from our goals.  But if you stop trying you’ll never discover what you can do or see how far you’ve come since you started.  So when you feel like you’re  facing an impossible goal, don’t give up and don’t get in your head.  Give it your best, every time, and never stop trying.  I can’t do a pull-up yet, but I’ll let you know when I get there.  What are some of the “impossible” goals you’re working toward now? 

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

Is Jiu Jitsu Dead?

This is an article I wrote seven years ago that was published on GracieMag.com. Let's revisit it, and at the end, I'll address if anything has changed since then!

With the results of the most recent UFC event, people are already starting to pop the question, “Is Jiu Jitsu dead?” 

We watched Renzo Gracie get obliterated on his feet, BJ Penn had his belt taken from him on his feet, and Damian Maia lost his title shot to what started as a very impressive performance but turned into three rounds of running around the ring by Anderson Silva. 

Renzo Gracie, BJ Penn, and Damian Maia – you would be hard-pressed to find three better men to represent the art of Brazilian Jiu Jitsu in the UFC. So is this the end of an era? 

Jiu Jitsu dominated the UFC in the early years, was it just a phase?

Let’s imagine for a second that football has been around since the beginning of time, but all anyone ever did was a passing game. Then, all of a sudden in 1993 a team came out with a running game, went undefeated and won the super bowl. 

For the next few years, other teams started implementing running games into their arsenal and before you knew it – EVERY team had at least some running game in their playbook. 

Now, this year in the playoffs all of the matches were running teams versus passing teams. All of the passing teams won. After so much success, should we stop using the running game? It seems ridiculous to even ask such a question. Of course not, on this night the passing teams had the running teams numbers, and nobody could do anything about it. They just came out with a better strategy and implementation.

Jiu Jitsu is not dead, not by any means. In fact, there were some aspects of those fights last night that proved how alive it truly is. 

Anderson Silva and Matt Hughes, arguably two of the best fighters in the history of the sport said that there was no way they were going to the ground. They trained to keep that fight on the feet, just as the jiu jitsu players trained to get it to the ground, the Jiu Jitsu players just couldn’t pull it off. 

If anything is to be taken from these fights, it is the evolution of all martial artists. Jiu Jitsu in the United States has evolved tremendously. Fighters are taking the words of Bruce Lee to heart and using no way as way. Matt Hughes' Jiu Jitsu includes more aspects of fighting than Royce Gracie’s. His wrestling skills combined with the training he has in Jiu Jitsu enabled him to take out some of the best of the Gracie Family.

So what will I train? I will continue to train my jiu jitsu skills, both the sportive aspect as well as the street. I will continue to train my standup skills, but I will not limit myself to Boxing or Muay Thai, my standup will include Kenpo, Kali, Wing Chun, Muay Thai, Western Boxing, Wrestling, Jiu Jitsu, Judo, and other martial arts that our family has incorporated into what we teach.

Where we believe some schools error is in calling their singular art “THE WAY.” There is no way, and once someone starts to tell you that this is the way, and no other martial arts are worth learning, be wary. 

However, don’t be fooled by the hype of the outcomes of these fights, on any night anything can happen. Watch them, appreciate their place as a competitive sport in which some aspects of the martial arts can be proven on the canvas battleground, and continue to train a very well-rounded program. 

Jiu Jitsu is not dead!

So 7 years after posting this article, has anything changed? If we look at that stats it seems that more fights (while still close) are being won by the strikers rather than the grapplers. 

Check out this post from my father:

No this does not mean Jiu Jitsu is dying but in fact the opposite. More and more fighters are learning it, which makes them much better at defending against it. Why are they learning it? Because the early success of Jiu Jitsu in this format proved it is a necessity.

However, every round starts standing up, and this plays into the hands of the striker - the fight starts where they want to be, so they just have to avoid letting the grappler get it to where he wants to be.

So, what are you training? Are all three sides of this triangle covered? If not, there could be a huge hole in your ability to fight in all scenarios.

Size Definitely Matters

When a new Jiu Jitsu prospect walks in, my favorite part of our interaction is watching their reaction when I tell them Jiu Jitsu allows a person to use momentum and leverage to control a much larger opponent.

The reactions are always a mixed bag, but my favorites are the faces of people who consider themselves at a physical disadvantage - whether it’s because of their gender, strength, or height - as they alight with hope or excitement.  On the other hand, my least favorite reaction, unfortunately, is probably the most common one: the non-believers or skeptics.
    
As a woman, sometimes they target their disbelief specifically at me. “There’s no way you can throw me!”  “You really think you can hold me down?!”  
    
Sometimes, their reaction is born from fear.  They want what I’m saying to be true, but whether from their imaginations or respective experiences, they can’t quite bring themselves to trust me - or, as a result, the technique.  “Are you sure this will work?  I don’t know.”  “Well, what if they do this? Then this? Or this? What about this?”

Whatever their reaction - excited or skeptical - every person eventually finds their way here: “They’re too big.”
    
Some prospective students acknowledge this right off the bat.  They see a room full of men and women of various sizes, but they zero in on the bodybuilder that looks like he could bench press a semi and, oh yeah, just happens to be seven feet tall.  They take one look at that guy, and think, There’s no way I can use leverage to control that guy.  He’s huge!

Some people have enough success with training partners similar in size to silence the worries in the back of their heads about bigger students.  These people usually start to doubt their abilities when techniques that have worked perfectly on smaller partners don’t work as well on larger opponents.

Their concerns are not without merit, and here’s why: size DOES matter.  Read that again if you need to, but don’t panic because while size absolutely matters, it CAN be overcome with technique. 

Here’s how I want you to think about this.  If an untrained person with the size and strength of a tank walks into a dojo and rolls with a smaller, well-trained opponent, the smaller man can win.  Take a look at this video to see this theory in action:

Now, if a trained person with the size and strength of a tank walks into a dojo and rolls with a smaller individual who is also well-trained, size is going to matter.  It can still be overcome with technique, but it will be harder.  The larger person has an advantage because they have size AND skill on their side.  
    
A perfect example of this is to watch one of the match ups between Mackenzie Dern, who is arguably the number one pound for pound female black belt in Jiu Jitsu, and Gabi Garcia, another talented BJJ black belt competitor who outweighs Mackenzie by nearly 100 pounds.
    
They’ve competed against each other multiple times with different outcomes.  When Gabi Garcia wins, Mackenzie Dern is still able to hold her own during the match.  Check out the video below to watch Mackenzie come up victorious in a match against Gabi at the 2015 Abu Dhabi World Professional Jiu Jitsu Championship.

Sometimes, size does matter, but it can be overcome.  So don’t let that discourage you; let it challenge you.  And don’t let it make you a skeptic; let it make you excited!