Four Lessons I Have Learned From Karate

Here are some bits of wisdom I've gained from karate:

1. Always Get Up-  You will get knocked down.  Or you'll fall down.  No matter what, get up.  It's always difficult to get back up, but if you are ready to accept that fact, it's actually easier.  Nowhere is this more important than when you must fight an opponent. You cannot defend yourself or even change positions if you are defeated.  Always get up, however you must.  DO NOT GIVE UP!  In real life, when crap knocks you over, you have to keep going.  This can be painful, but it's a reality that you will never get past whatever it is that is trying to beat the snot out of you.  I've seen this reality played out over and over in the dojo and in real life.   Although friends and loved ones can give you a helping hand, they can't do it for you.  You have to stand up.
2. Never Turn Your Back-  Just today, I was reminded of this lesson.  I was practicing weapons with another woman at a Shorin-Ryu dojo.  This particular exercise actually involved hitting and blocking with a bo staff.  She saw that I was having a problem and, in the context of helping me, she asked me to physically switch sides with her, as there would then be a mirror facing me and I could see what I was doing incorrectly.  So, okay, I walked straight over to the other side, giving her my back, thus exposing myself to a possible attack.  Her point was never to show my back to my enemy. (She was kind enough not to actually attack me!)  While this is a survival truth, I also took to heart the fact that I should never show my back to my friends either.  I should never turn on them or turn away.  Facing my friends (and my enemies) gives me an awareness.  If I "turn away" by ignoring what my friends are going through, how can I possibly help them when they need me.  Fortunately, I do not have any true enemies (thank goodness!), but I am aware there are individuals who are not my biggest fans.  By facing them, I show them my true self and, who knows, perhaps they will change their minds about their negative feelings toward me.  If not, I can only be who I am and nothing more.
3. There Will Always Be Mysteries- In karate, as in most martial arts, there are many, many scores of things I do not know and I may never know.  In learning kata, it is important to study the applications of the movements.  As a colored belt, I would often be frustrated by the fact that I just couldn't figure out what my movements meant.  As a black belt, I STILL don't know some of the interpretations, but I know way more than I did.  There will always be things I don't know; some things won't be revealed until I attain a higher rank; some things I may never know.  This does not mean that once you reach black belt, that a "veil" is lifted and you just know stuff.  You learn things gradually just as you do when you are progressing through the colored belt ranks.  Plus, the less you know, the more things you have yet to learn and that's exciting!  Secondly, there should always be mysteries.  One of the coolest things in the world is that there are things that even with all of our advanced technology, we still don't know!  When I was young, I would sometimes look in the sky and see little smudged-looking rainbows during the day.  I thought that was so awesome!  I had no idea what they were, but they were my "rainbow thingies" and they always made me feel good when I saw them.  When I got older, I found out that my "rainbow thingies" were actually something called sun dogs that occur when sunlight is reflected off of ice crystals formed in high cirrus clouds.  And while that is really nifty, I believe I would have been a bit disappointed when I was younger to have had that explanation for what I believe were my own special "rainbow thingies" (and yes, that is what I called them!)  So enjoy the mysteries of life...if there is a mystery that is solved then it is usually solved for you when you need it and not beforehand.  It's just part of the magic!
4. Things Are Always Hard, Then Easy- When you learn new techniques in karate or a new kata, it's almost always difficult, then easier.  Once something is mastered, it may get changed slightly ("now do it this way") to reflect your growing understanding.  What you are taught as a white belt may look a little different as a brown belt.  Then it gets hard again...and then easy.  Well, real life is like that too.  Sometimes life is just freaking hard...and then it eases up.  But yes, it will get hard again and then easy.  I would just say that when things are easy, enjoy it and be happy.  Just because things get hard does not mean that it will be sad or devastating (though we must realize that sometimes life does get that way), but it does mean that things will eventually get better and easier.  It's all part of a cycle. Embrace it!

DO Drink the Water

First off, unless you live in the Southern Hemisphere, it's summer and unless you are a camel, you need to worry about hydration before, during, and after exercise or any strenuous activity.  Not to put too fine a point on it, but actually, you should worry about hydration year round, but I'll save that post for this winter! 

I'm one of those people who carries a water bottle just about everywhere.  I enjoy water (except the kind out of the water fountains at work- NASTY!) and so, I drink it regularly.  When it's super-hot, as it has been in my neck of the woods lately (high 90s, 100s), hydration is even more important.  A rule of thumb is to drink around 8-10 oz of water approximately 10-15 minutes before you exercise, the same amount every 15 minutes or so during exercise, and be sure to drink around 20 oz of water after exercise.  This is just ONE rule.  My own personal preference is to drink water shortly before exercising, but in actuality, I try to drink water throughout the day.   In addition, and I'm sure you ladies can back me up on this...too much water beforehand can make you want to pee and any high impact activity combined with a need to pee...well, you get what I'm saying and it ain't funny.  If I am exercising for longer than an hour, I will sometimes mix a sports drink, like Gatorade, with water...I personally don't care for straight Gatorade, to replenish those electrolytes.  If it's super-hot or I am sweating a great deal, then I might mix a bit of Gatorade into my water anyway.  After exercising is also the time to replace electrolytes, but I also want to eat a little something, preferably carbs and protein, as just a sports drink is not advisable. 

Okay, so those are some tips, but the reality is that there have been cases of people drinking too much water and dying.  Who'd a'thought you could do that?  The problem lies in the fact that the sodium in the blood is not being replaced and the balance is disrupted...hence, the need to sometimes drink a sports drink or eat a salty snack, to ensure that you don't totally deplete your sodium.  Oddly enough, the symptoms of drinking too much water (hyponatremia) are very similar to dehydration, so it's extremely important to monitor your own responses to heat, urine output, etc., to avoid such a thing happening to you.  Granted, hyponatremia is rare and is more often seen during endurance events, such as marathons, etc.

The really awesome thing is how portable water has become (again).  Back in the olden days, people had to carry their own water with canteens, waterbags, or barrels.  Fast forward to the modern times and with things like convenience stores and water fountains everywhere, unless you were going on a hike, you didn't really consider toting your own water bottle.  Now that hydration has become more popular and with nifty things like backpacks that include its own water reservoir, and water bottles (BPA free), and even these really nice collapsible water bottles (for pets, too!), there really is no excuse for not drinking water.  If you don't like the taste of water (which I can't imagine unless it's that nasty "work" water at my office), there are very low-calorie additives that will give you different flavors.  Just make certain that the sugar content doesn't override the benefits of your exercise!  In other words, don't add Cheerwine to your water, as that would kind of defeat the purpose!  And yes, I knew someone who did that!  In fact, the ratio of Cheerwine to water was about 20:1!

Living the Way of Truth

A very important tenet in my study of wado ryu karate has been the principle- "Live the way of truth."  I have given this principle a great deal of thought, as something that sounds so simple generally isn't.

This principle sounds the most obvious of the dojo precepts, right?  Boiled down to the basics, it means "don't lie."  Right?

Haha!  Wrong!  I think this principle, next to the one about patience, is the most difficult.  I decided to write about this principle because I personally know an individual who demonstrated this concept.

One of my fellow martial artists (I'm keeping his name confidential), recently had a situation in his workplace in which another individual (who is subordinate to my friend) was placed at risk of great harm by one of my friend's colleagues.  His colleague physically attacked the subordinate and was quite literally choking the subordinate.  My friend was forced to intervene to ensure that the subordinate did not get any more seriously hurt.  In addition, once he was asked by his superiors what happened, there was an assumption by his colleagues, at large, that he would take his colleague's side.  He didn't do so...as his own integrity required him to "live the way of truth."  He experienced some grief for his decision, at least through the grapevine, as he heard grumblings that he "should have" backed up his colleague, even though his colleague was clearly in the wrong.  His superiors did the right thing in ending his colleague's employment.  My friend never even considered lying for his colleague, though clearly his peers felt he should have done so. 

As a martial artist (especially the super hero kind!), we are, again, held to a higher standard.  Now, I happen to know that my friend is a very spiritual individual and is very open about his faith.  Needless to say, while this quite likely influences his decisions, my friend had to deal with a very difficult, very physical situation in which a life could have been lost.  He chose to "live the way of truth" in a way that reflects not only his Christianity, but also, I believe, the embodiment of his belief in the dojo principles. While I believe that I would have chosen the same path that he did, we don't really know until we are tested. 

So, living the way of truth isn't just about what we SAY, but is also about what we DO.  It reminds me that if I cut someone off in traffic, or get upset because something doesn't go my way, or I yell at my waitress because my food isn't just right, that I am demonstrating my integrity (or rather the lack, thereof).  My friend, who I have always admired because he's an awesome guy, just increased my respect for him tenfold.  I can only hope to live out the same example he gives me.

Don't Get Angry?

Yet another tenet of my karate training involves the idea is "Do not lose self-control or act in a violent manner."   Being that my work involves dealing with people, generally those in crisis, and just like everyone else, my outside-of-work-life is just chock full of stress, this is yet another difficult principle.  Taken literally, one could assume that you shouldn't get angry and "go off" on people, in the manner of a Jerry Springer guest.  While you should never pattern your actions after people on tabloid style talk shows, (and yes, people actually do take their cues from pop culture and act that way...even in court or the middle of Walmart), the root of this principle has little to do with BEING angry.

Violence is never a good idea.  (Well, duh...)  I have never seen a violent act turn out well for anyone.  Karate training means that one is learning techniques that could injure someone (or yes, even kill someone) using just our own hands, feet, elbows, etc.  We train, not be violent, but to learn to protect ourselves from the potentiality of violence.  We can only be responsible for ourselves, therefore, if someone else chooses to act violently, then we must counter their violence in order to avoid injury to ourselves.  Ok, that explains the second part of the principle, but what about the first part?

People have the general idea that being angry is a negative reaction.  Well, naturally if you are Dr. Bruce Banner, anger is always a bad thing, but for us individuals who don't have enormous green guys living inside of us who pop out after provocation, ripping up our clothes (Man, I really liked that shirt!), and smashing cars with our bare fists, anger does not have to be horrible.  Anger can actually serve as an impetus for change.  If I am angry enough at a situation or event, then maybe that is what spurs me to action in order to make things different.  Many successful protests against unfairness have resulted in changes in society, whether initiated at a sit-in or a peaceful protest.  Anger can also be "righteous indignation."  Now, the important part of this is that anger can be used to promote positive change.  If, indeed, positive change is not being promoted, then perhaps this anger is heading toward negative reaction.

Alright, so anger is okay, when used positively.  Even Jesus got angry at the money changers in the temple.  Self-control is an integral part of avoiding falling off the edge of the precipice.  If you are angry, you lose self control, and you, the karateka, knowing a great many, or even one or two, self defense or karate techniques, react REALLY negatively and harm someone, then you are wrong.  Self control is imposing the will on oneself, as opposed to imposing your will on someone else.  If you lose self control, then your reaction is likely to be violent.  As students of a martial art, we must be held to a higher standard.   To quote Stan Lee, "with great power comes great responsibility."  While we aren't Spiderman, knowing things that could hurt, or even kill, another human being imposes a responsibility to see that we do not use what we know against someone, particularly in anger.

So, number one, if you get angry, keep a lid on it.  Number two, don't be violent, even when you want to be.  And finally, number three, you aren't a super-hero, but you can still have a super-hero attitude.  (Just don't jump off any buildings because you think you can fly.)

Waiting for Patience

One of the foundations of studying karate in our dojo is "Perfecting the mind of patience."  This is very likely the most difficult of the five principles for me.  I have never been a particularly patient person, although age and maturity do tend to go a long way toward mitigating patience in general.

Patience is a much more Eastern concept, as we in the modern Western world tend to want things to happen NOW, not later.  This makes martial arts a somewhat difficult endeavor for many.   Some of the techniques that we learn, while simple to do, can take years to master.  So, for us Westerners who need to see results immediately, the thought of spending that much time attaining a goal can be a chore.

Patience is more than a concept in martial arts; it is a cornerstone.  Patience means taking the time to really learn a skill or technique before moving on to the next.   I confess to being in a hurry sometimes when I'm learning something new.  I want to "get to the good part."  Realistically, when learning, what part ISN'T the good part?  In our competitive world, however, we always push ourselves to be better or THE best.  Perhaps this will sound a bit mean, but honestly, giving trophies to children who participate in a sport just because they participated I believe can eliminate the drive or determination to work toward anything.  I can see the reason for the trophy-giving...it is powerfully important to ensure that children grow up with self-esteem and self-worth, but if everything one does is just GREAT and THE BEST EVER, then why try to improve?  One of the most difficult parts of being a leader in my karate school is sometimes telling a student that he or she did not do well enough to promote to the next belt rank.  I do this not to hurt them, but because we expect all students to earn their belts.  Patience is a great teacher; I have personally witnessed students that we have held to the same rank be promoted at the next test because they had patience and did not quit!


I am the world's worst example sometimes of patience.  I've noticed that many of my training partners are the same way, even in other areas of our lives.  I attempt to play the bass guitar and have for a couple years.  Well, darn it, I should be really, really good at it by now, surely!  Unfortunately, I have a long way to go...it doesn't help that I know many incredible musicians and am constantly comparing my skills to theirs!  I also am training to swim, bike, and run (all in one day) and, gosh, I just KNOW that I should be a better swimmer/biker/runner  than I am. After all, I've been training since January, for crying out loud!  I've recently learned the kata, Chinto, and I should definitely have those crane stances perfectly balanced, right?  That'd be a big, fat, hairy "Nope!"

Fortunately for me, the concept of perfecting the mind of patience is the only perfection I need to worry about.  If I am patient, progress will be made.  I can say that I'm already a better cyclist now than I was a few months ago.  This concept is the one also that makes me willing to take a few risks and learn new things at my advanced age of 40+!  While learning patience has been a life-long endeavor for me, and I dare say that I will never fully reach the pinnacle, martial arts as a path to patience has helped me get further along the road than I would have otherwise. 

Run, Rabbit, Run!

Although running is not my favorite activity (Ok, I mostly hate running), it serves me in so many ways and helps keep my fitness levels up.  I'm a bit more focused on running at the moment due to the Ramblin' Rose Women's Only Triathlon in August.  I used to have a better relationship with running, as I took off about a year and a half from martial arts and used running as a way to stay somewhat in shape.  During that time, I trained for three half-marathons and before that, I dipped a toe in the waters by doing a full marathon (walking) in Alaska.  Moving oneself for a really large distance through only the use of one's feet is possibly one of the coolest things ever!

Although I am far from an expert, I learned several things about running. First off, unless you are running for competition or running, literally, for your life, running can be just as slow as you want.  If you would rather train for speed, there are a plethora of training plans involving speed work and assisting you with completing a certain distance within a certain time-frame.  For those like myself who just need to cover the certain distance without worrying about winning, the best way to train is to start out sloooowly.  Instead of training for distance, train for time.  In other words, plan to move your body for, say, twenty minutes and then increase the time over successive weeks (not days!) until you are doing a set amount of time.  A good goal for a slower runner is to aim for running for 40 minutes at a time.  In general, if you can run for 40 minutes, you can cover a 5k (3.1 miles).

A second concept I finally got through my thick, mostly over-comptetive skull, is that you don't have to run the entire time.  In fact, it is thought now that mixing running and walking, particularly for beginners, but even for more experienced runners, can actually assist in a better quality workout.  There are a multitude of training plans for running/walking also.  The most popular and the one for which there are several really decent apps is the Couch to 5k program.  Generally, most of the apps now will let you have your own music, but I started using Robert Ullrey's plan several years ago, and that served me well.  (Admittedly, I would rather run to my own music!)  There are cues for when to walk, when to run, as well as time at the beginning for the warm-up and cool-down.

One other tip that I got after many years is that you really, really should invest in some actual running shoes, preferably at a running specialty store.  I discovered, after much pain, that my arches are really high (who knew?  I thought everyone's arches were high! Isn't that why they are called ARCHES??).  This resulted in a horrid case of plantar faciitis that pretty much made running and martial arts extremely painful.  In addition, I tend to wear my running shoes only when I'm working out or when I feel I need some extra cushioning for my poor little arches and I'm going to be walking a great deal.  You don't NEED the tech t-shirts or fancy running shorts, but it is true that these items offer benefits that your old cotton clothing doesn't.  That being said, if you can afford it, go for it.  If not, you can add items like this slowly (maybe as a reward for completing a couple weeks of running!).

Finally, running supplements martial arts and vice versa.  Cardio training is an important aspect of martial arts training, and if you don't think so, let your kumite go to the mat and try to get out of a hold while flat on your back.  Trust me!  You need your cardio!  In addition, from a purely practical standpoint, it is better to have at least gotten your body used to actually running before you really have to run from an attacker.  Adrenaline can take you farther than normal, but always assume that your attacker knows how to run.  If they don't and you do, all the better for you, but if they do, you want to be able to use your adrenaline and your training.

Here are some really good books about running:

Mina Samuels- Run Like a Girl

Claire Kowalchik- The Complete Book of Running for Women

And for you guys...

Bob Glover- The Runner's Handbook


Finally, Runner's World magazine is perhaps the seminal publication on all things running for beginners to experts.

Why are you still sitting here reading this?  Go run!!

My Love-Hate Relationship with Technology

I have not posted in nearly TWO months!  Not the way to keep a blog going, for sure!  Unfortunately, technology was against me and my computer motherboard decided to up and die on me.  Hey, guess what?  Computers don't run without a motherboard!  (Well, duh...)

So, between one repair and another (not just my motherboard decided to fail me!), I finally was able to get all the pieces and parts and components, and memory, and cables, and video cards, and power supplies to operate at the same time and I am back amongst the land of computer-dom!

I actually love technology...except when I don't, which is when it fails me when I need it most.  Similarly, I love working out and exercising, but my body sometimes fails me too if I don't give it enough rest or TLC.  Fortunately, I don't hate my body, but at the same time, occasionally, I will try to do something that I SHOULD be able to do, or that I USED to be able to do and, I can't (a jump spinning side kick, for example).  Even with all the technological and medicinal advances in the world, sometimes, you just aren't able to do something even when you feel that you have to do it. 

My cousin and I are in the middle of training for a Ramblin' Rose Women's Only Triathlon.  We're making slow but steady progress, yet even with all the high tech arch supports in our cushioned shoes and our tech-shirts and our special wicking bike shorts, we still sometimes end up with sore feet, soggy, smelly shirts, and chapped rear ends.  While I can't say that part is FUN, it's all a part of the process.  Of having to struggle through a sucky workout or push through when you don't really wanna.  Come race day, I expect that there will be pitfalls, but I fully 100% expect to finish.  Over-confident I am not.  But I do believe in the process of training and working towards a goal.  The bottom line is that technology can make things easier in some ways, but if you've never gotten a blister on a long run, then you haven't really experienced training!

In karate, the same is also true.  I can honestly say that not much has changed for our karate school and technology is often only outside the dojo.   Research and better methods of doing things- fueling our bodies, for example- has helped us, but not much has changed in terms of the uniforms we train in (white gi and pants) and the fact that we train in bare feet.  I admit to wearing a pair of tech UnderArmor shorts or a tech t-shirt under my gi, but if I don't, I don't really notice it that much.  (Ladies, you'll understand when I say that the shorts help a lot with modesty....drawstring karate pants have a tendency to gape open and show too much on the side for my comfort!)

While I have not been happy about my enforced "computer vacation," I do realize that for every good thing that we rely on, there is a negative aspect when you have to be without it!  Will I have abandon technology?  Heck, no!  I wouldn't be able to post my thoughts and share with so many people about some of my passions!  Not only that, but my friends would probably get a bit annoyed with me if I wrote down my thoughts long-hand and then passed out copies for them to read!  This way seems a lot less intrusive!

Life inevitably involves change.  As human beings, we resist change even those that we know are good for us.  Exercising, like any other facet of our lives, must involve change.  If you lift weights, for example, how much progress would you make if you only ever lifted those little pink 2 lb dumbbells.  Granted, you would get really awesome at lifting the two pounders, but what fun would that be?   Giving up the nice cushy couch in the evenings after work for a three mile run involves a sacrifice also.  That couch looks mighty good after a long hard day at work!

When you first start an exercise program, it is very likely that you were sore afterward.  A week or two later, however, you realized that the soreness was not as bad and you felt like one bad mother!  But, as with anything, you gradually added more distance or time and realized that the soreness came back as strong as before...until your body adapted.  Thus, the challenge of change involves pain.

Change without some pain or loss isn't really change at all.  Not that the change is not good (for example, switching out a favorite pair of running shoes for new ones with more cushioning....your feet may feel better, but it can be difficult to part with equipment that you really love!)  Going up in rank in martial arts is an awesome accomplishment, but now the challenge is that you have to get out of your comfort zone, learning more challenging techniques or kata that may be more difficult than anything encountered before.  With higher rank also comes more responsibility....a brown belt can't get by with making the same mistakes that a white belt can!  Change can be positive even though it may not feel that way at the beginning.

Change is everyday life.  Embrace change; don't reject it.  Pain that comes with change can be overcome.  As change is inevitable, so too is progress.

"Life is a series of natural and spontaneous changes. Don't resist them - that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like. "
Lao Tzu

Competition in Karate

Competition season in karate, with the change in weather, is upon us and many of the students in my karate school are planning to participate this coming weekend at an AAU qualifier for the Karate Nationals.  The students are working very diligently to perfect their skills in kata and kumite and it's a true pleasure to see so many of our dojo principles put in to action.  My favorite, especially, for this time of year is: Seriousness, Try Hard, and Never Give Up!  With that attitude, I expect every one of our participants to do extremely well.

Competition in karate is a unique concept.  As many people probably know, I am a huge Karate Kid movie fan (the first one!) and an enormous plot line is the main character's training for a tournament to once and for all keep those mean ol' Kobra Kai's from continuing to beat him up.  In the end, Daniel-San wins the tournament against his arch-nemesis with the infamous "crane stance" kick.  The good thing about this movie is that winning the tournament was not the important point; conquering one's fears and not other people IS the whole idea.  Yet another concept that we train by in our dojo is that our purpose is "Not to conquer others, but to conquer the weaknesses in oneself."  We have this precept painted on the wall above the mirrors in our dojo, so that it is literally right in front of your face.  Many is the time that I have been struggling through a drill or kata and looked up and taken those words to heart.

Competition is a worthwhile endeavor in any karate school, particularly if entered into with the attitude that you are competing against your own weaknesses.  It seems almost antithetical since you are often in the ring with another competitor.  Rather than wanting to "beat up" your opponent, the goal is to do YOUR best.  Can you be just a bit faster?  Can you get over your feelings of nervousness to perform a kata as flawlessly as you can?  Yes, you want to "defeat" your opponent, but do you really want to hurt your opponent?  Karate is for the purpose of defending oneself; not causing pain and torment in a tournament setting.  Yes, we train to hurt others, but only under the threat of serious harm coming to us from someone else.  Tournaments teach you how to be better at your sport...and karate in this context IS a sport. 

Now I am all for tournaments.  It is not my main purpose, but it is fun to train for a specific event.  I have had a great time at tournaments, particularly at Nationals when it was held here in Winston-Salem.  Every year, I had to convince myself to get back in the ring, as I was always matched up in the finals with a student of Sensei Doug Perry's.  This lady was amazing!  She was at least 5 inches taller than me and was tough as nails, particularly in the ring.  Off the mat, she was very kind and sweet.  She always beat me for the gold medal, but one year, I came much closer than ever because I worked on my weaknesses to prepare, instead of training against her strengths.  The year before, she fought me in a left handed stance, which totally threw me for a loop.  She was an excellent puncher and she would always managed to get inside on me.  The next time we matched up the following year, I had trained, not for her southpaw stance, but instead, I worked more on my kicks.  I worked on my weakness with my kicks, which was mainly my timing.  That way, it didn't matter what stance she was in.  I managed to score on her twice before she ever scored on me once.  I think it actually surprised us both when I got ahead...the look on her face was priceless!  Unfortunately, she was still much faster and she won.  I still felt victorious because I had worked on something to make me better, not to make her weaker.  My goal for the next year was to work on my speed, but unfortunately, she broke her ankle very badly while riding a motorcycle and did not return to karate.  I was very sad for that, as she taught me a lot, likely without even realizing it.

So, best wishes to all the competitors out there!  Remember what your karate means to you and you will come out on top with or without a medal!

Weekend Awesomeness

This weekend has been a blast for myself and several others in my dojo.  First off, we were honored to have our instructor's instructor, Shihan ("a teacher of teachers"), Dale Coker, visit us from Charleston via Thailand, where he lives most of the time.  He taught several seminars, as well as helped us learn some of the black belt kata in more depth.  While this was a physical pursuit, my brain is crammed full of new information and insight, so it may take me several days to get back to my "normal" self!  Oh yeah, wait...I'm not normal.  Well, I can certainly get back to what passes for normality before Monday morning.  Maybe.

One of the best parts of the weekend was participating in a shodan rank test for one of our students.  Happily, and not unexpectedly, he passed and showed a great deal of black belt spirit and fortitude.  For every shodan test I witness or participate in I am reminded all over again of my own test waaay back many years ago.  While reaching black belt is a tremendous milestone, it does serve to remind me that it's not the end goal of a martial arts career, but actually, a beginning of a beginning.  At black belt level, you are finally ready to BEGIN studying the martial arts.  Yep, that's right.  Black belt is not the end.  For some, perhaps, this is the goal, but honestly, having a black belt does not make someone a super hero.  I'm sure my family and friends can attest to that!  I can't imagine stopping just when the journey has only just started!  Could you imagine someone being drafted for the NBA and attaining a starting spot on the team, and when it's time to play, just...stopping?   That would be like stopping work on the skyscraper when only the first floor has been finished.  You'll never know what the view looks like from 100 stories up! 

Incidentally, when someone hears I have a black belt, I get the usual questions/comments:  "Do you really have to register your hands with the government?"  "I'd better not make you angry!", or "Wow, can you really beat up anyone?"  I generally let people know that I only use my powers for good, so they have nothing to fear from me, and I am still waiting for Tony Stark to invite me to be a member of the Avengers.

Okay, maybe not.


But...you never know!

Symbol for Wado Ryu karate

One of the aspects of martial arts, as I have mentioned several times before, has to do with connecting the mental, the physical, and the spiritual.  Visitors to our dojo are likely intrigued when we open and close every class with a period of seiza, in which we sit quietly in a kneeling position (those over 18 get to sit cross legged).  This time is either a period in which one can prepare the mind to train, or reflect on what has been learned.  Either way, this is perhaps a uniqueness that sets martial arts apart from many other sports activities.

During seiza, which is generally as short or as long as the instructor wishes, we sit with our eyes closed (mukuso) and often, the instructor asks someone to recite the dojo kun, or dojo principles.  These consist of the following:

• Uphold the principles of propriety and courtesy.
• Cultivate the spirit of effort
• Perfect the mind of patience.
• Live the way of truth.
• Do not lose self control or act in a violent manner. 

While our purpose is to train physically, the additional emphasis on living our life by means of the dojo principles, hopefully ensures that the individuals we train are developing ideals that persist long past the sweat and effort put forth trying to attain a belt color.

Over the next few posts, I hope to give my own perspective on each of these principles.  I will try to do them justice!

Ok, so you have considered taking martial arts classes and being one who prefers to research something before jumping in with both feet, you start clicking away with your mouse and searching on the Internet for information about martial arts and, maybe even more specifically, about martial arts and women.  In the process, you see LOTS of sites pertaining to women in karate, jiujitsu, MMA, whatever.  You click on pictures and, if you are like me, you think, "Those women don't look anything like me!  I'm too (short, tall, overweight, skinny, stiff, awkward, etc.) to ever do THAT!"  Not only that, but when you look at some of the pictures, especially the "posed" ones, you may notice that the women are all doing really, really high kicks...I mean, way high, often over their own heads.  Or gymnastic type splits.  Naturally, you also think, "well, I could never do martial arts because I could never kick that high or do that split, or crouch down that low!"

So, first of all, while I do respect most of those women we see on the Internet and yes, they have all worked very hard to get where they are, head high kicks are not necessary in martial arts.  Most of these women have trained for years and have developed the agility and ability to kick high and that's super.  Keep in mind that this is mostly the "Hollywood" version of martial arts.  Myself?  Well, I quit kicking head high long ago.  Although some styles, tae kwon do, for example, emphasize beautiful, high kicks, that for me, are just not realistic.  Also, common sense tells me that if I am defending myself, if I get my leg THAT high, that just makes it all the easier for an attacker to grab my leg or sweep my supporting leg and plant me on my behind!  The first rule of self defense is that you never kick above the waist.  A well placed kick to the knee can disable an attacker and you, being wise, perform "kata number one," also known as "RUN."  

Now, as far as the "weight" issue...well, I look at it this way... I would much rather be the weight I am (not that I couldn't lose some poundage!) and participate in martial arts, rather than be extremely skinny and try to do the same things I do.  One of the techniques to avoid getting knocked down is to get lower than your attacker.  That takes muscle in the legs to support your weight.  To be perfectly honest, I'm built (relatively speaking) more like a brick wall than a split rail fence.  And that's perfectly okay!  You work with what you have.  Not only that, but martial arts (or any full body sports activity) can help you lose weight in a healthy way or even gain (with added muscle you can develop) weight. Muscle weighs more than fat and you will never look like the Incredible Hulk unless you began taking steroids.  Muscle weighs more, but makes you look smaller and helps you burn more calories.  Don't misunderstand! For individuals who are slender, martial arts is an excellent sport!  One thing you learn regardless of weight is how to distribute your weight or balance to your benefit.  

If you want to see women doing martial arts check out this video of a woman performing a kata at the ISKF Nationals here.  This lady is average height and weight, but she performs with power, precision, and grace.  Here is yet another woman at a Shotokan Tournament performing a kata known as Passai or Bassai.  I really like this!  And finally, this kata, a different version of Bassai, is performed by a woman who is not at all like me in body type, but wow!  Her speed and precision is something I aspire to.  Also note by how worn her black belt is...it's nearly white which indicates that she has studied for a very long time.  So much so, that she has nearly come full circle back to white belt!  (As an aside, she would be in MY division if I were to ever compete in that particular tournament!)

The final point is that, whatever your activity (running, biking, martial arts, fencing...) use that wonderful tool known as the Internet if you must, but find individuals who do what you are interested in and emulate them!  If it doesn't inspire you, then it's not worthwhile! 

Martial Arts and "Arts"

One thing that I have noticed, and this was incidentally pointed out to me not long ago, is that people I know who study martial arts, a) tend to be involved in another facet of "art," be it music, dance, or art, and b) also tend to be accomplished in other areas.  For instance, Hanshi Doug Perry from Hendersonville, NC is the first non-Okinawan promoted to ninth degree black belt in shorin-ryu karate.  For those who know how long the journey to receive a shodan (1st degree) rank in martial arts is, to have attained a ninth degree belt is incredible! Unsurprisingly, he was distinguished in the military as well. What few people know, however,  is that Hanshi (or Sensei, as most still refer to him) Perry is also national champion in the art of shagging!  Having met Sensei Perry several times over many years, he is also one of the most humble individuals I have had the pleasure to know. 

In my own small dojo, we have six individuals at nidan (2nd degree) rank.  Of those six people, two are accomplished artists in painting and one is an experienced flute player.  I have some musical aspirations, as well, in that I play bass guitar, bass steel drums, and baritone horn (hmm...notice a theme here?).  While this is small evidence to "prove" my theory, the reality is that martial arts can enhance other endeavors, particularly those involving creativity and diligence.  I know for a fact that musicians spend HOURS practicing their instruments, not unlike the HOURS we spend practicing kata and technique.  Actually, kata, as a series of set movements or patterns, can equate to songs or performance pieces, and basic techniques in karate can be compared to scales, music theory, or rhythm.  I would imagine that there are similar comparisons to the mediums of painting, sculpting, or drawing as well.  Kata, in fact, actually were "dances" meant to disguise the fighting arts in ways that the conquerors of Okinawa (for example) could not understand.  Thus, the linkage between karate and the arts are perhaps irretrievably linked. 

As far as how studying the martial arts (no matter what your age!) can help one achieve in other areas of life...well, first and foremost, karate requires discipline, dedication, determination, diligence, and any other "D" words I may have forgotten.  Any goal requires the same.  Having recently signed up to do a triathlon, I have several times stopped myself and thought, "what the heck am I doing?  I'm not good at swimming, biking, or running!"  But, I am pretty good at karate, or at least what it takes to get better at karate.  So, while I won't "wow" anyone with my times, set any PRs, or finish the race looking as if I just went for a stroll in the woods, I do intend to finish.   I also am very aware that it will take...guess what?  HOURS of training! 

The bottom line for anyone is not that if you want to be a better musician, artist, or dancer that you HAVE to study martial arts.  However, the awareness of one's body and mind (zanshin) and the dedication and determination to do a thing and do it to the best of your ability can certainly enhance your art!  

Zanshin

How To Get Over Yourself...or How To Get Moving Again

I have been in a bit of a workout slump lately.  I've been working out, but not as intensively or as mindfully as in previous weeks.  Honestly, I'm not very motivated at the moment.  Normally, I would resolve this by setting a goal.  Well, I actually have a training goal in the form of a triathlon in August (super-sprint).  Since I've not ever done a triathlon, I have been very enthusiastic about my new goal and have been trying to build up an aerobic and strength base  in order to begin training more specifically in the coming months.  But lately, I just haven't been real into much of anything, not even martial arts. 

In order to solve my little dilemma, I decided to search for inspiration and as a woman of the 21st century,  I began surfing the Internet for some type of help.  Needless to say, I didn't get very far initially.  Most of the websites or self-help advice I encountered was more along the lines of how to get motivation to exercise for weight loss.  That wasn't really the help I was looking for...I haven't stopped working out.  I have just felt flat.  Finally, after sifting through a great deal of information and trying different keywords, I finally came across a very minimalist looking blog called Zenhabits (Breathe). 

The author of the website, Leo Babauta, had some good advice for me and for anyone else who has been feeling a bit blah in their workouts lately.  For one thing, the very first point he makes is that if you have lost motivation, maybe it's because you have too much going on in your life.  Maybe you have too many goals.  Maybe you have unavoidable responsibilities that must be attended to first before you can commit wholeheartedly to your workout goals.  Or, as is frequently my case, you have not yet learned to say "no" and have gotten over-committed.  Obviously, we cannot be responsibility-free.  For me, it seems that my best bet is to "compartmentalize" a little more.  It's difficult to focus on my workouts when I am still in "work mode" and worrying about all I have to do.  As I mentioned in a previous post, before we enter the dojo to train, we stop at the door, bow, and say "Osu".  This symbolically allows me to "let go" of the outside world for a bit.  When I am in the dojo, I am there to train, to teach, and to be a karateka or a sensei.  Sometimes, we have to be a little selfish in order to do this.  Once you train, you bow at the door again and say "Osu," then you can symbolically pick up those outside responsibilities and, very likely, do so in a much better frame of mind.  So while I can't necessarily lose my responsibilities and commitments, I can use my workouts to drop the anxious, work-mode world and be a much happier human.

Another point that the Zenhabits blog makes is that there is an "ebb and flow."  As with anything else, there are ups and downs and motivation will not always be a constant.  I'm willing to bet that even David Beckham or Michael Phelps suffer from a "low motivation" day.  The ebb and flow could be related to outside sources.  If you have a really big project at work, more of your energy will likely be absorbed by that out of necessity and not because you don't have interest in working out.   Everyone has an off period and the advice here is just keep moving and, eventually, it will pass.  For me, I am trying to keep in mind that daylight's savings isn't far away, nor is spring.  Both of these events tend to make me look forward to my workouts, particularly those outdoor activities.  As I will be training for a triathlon, my running and biking training will take me outdoors more and I am seriously excited about that.

Yet another point, especially for those of us Internet-addicted folks, is to read about your sport or activity.  I've been reading several triathlon training websites, as well as some martial arts-related sites.  I also saw a copy of Runner's World at my doctor's office and began reading about running.  That helped give me a bit more enthusiasm for the running training I will be doing in a few short weeks (the first week of March is the beginning of my triathlon training, so yet another thing to look forward to!)

Ultimately, just like anything else that you truly care about, exercise, working out or training for a specific sport takes mental energy just as it takes physical energy.  While I am not happy to be in the midst of a slump, I am gradually crawling out of it and am beginning to be excited about my new training goals.  I also highly recommend checking out the Zenhabits website!

Cinnamon Chicken

I don't like coconut, but since coconut milk pops up in Thai food (which I love!), I thought I'd try making Cinnamon Chicken that I got originally from this excellent clean eating website . I made a few changes to suit my tastes.

I don't really measure stuff exactly so the following measurements are fairly close. The original measurements can be found on the above website if you like being more precise.

1-2 large sweet potatoes, peeled and diced (the original recipe uses carrots)
4-5 boneless chicken breasts
1- 15 oz can of light coconut milk
1- 15 oz can of tomato sauce, no salt added
1 tsp of cinnamon
1/4-1/2 tsp of allspice
1/4 - 1/2 tsp of nutmeg
1/4 - 1/2 tsp of cloves

Put everything in the crockpot and cook on high for 4-5 hours or low for 8-9.
Once the chicken is cooked and the potatoes are tender, shred the chicken with two forks and mix it all up in the sauce. Add cooked brown rice (about 1 1/2 cups) and a bag of microwaved frozen broccoli. Mix it all up and heat through and then EAT!

It really tastes even better the second day for leftovers!

The Physical, the Mental, and the Spritual of Martial Arts

I was speaking to a female friend the other day and was speaking (of course) excitedly about karate and attempting to encourage her to come out to my karate school. She responded that she really doesn't care for "that MMA stuff." Now, MMA (aka, Mixed Martial Arts), is neither "mixed" nor an "art." It is mixed in the sense that a competitor has to be well versed in wrestling, ju-jitsu, striking, kicking and take downs. And granted, one must be good at all of these things. For me, however, a mixed art would have the kicks of tae kwon do, the angled counters of wado ryu karate, the gracefulness of kung fu, and the power and evasion skills of aikido. This is not an exhaustive list of my personal criteria, but I think the name of the current hottest sport is misleading. As difficult as it was for me to keep my sometimes opinionated mouth shut, I did not try to convince my friend that MMA is NOT what we teach at my school. I had once again encountered the "iron curtain" of gender assumptions in the martial arts.

One of the most difficult things I deal with seemingly daily (aside from my tendency to talk a lot about things I am passionate about!) is the attitude of many women about martial arts. Women, understandably, picture brutish, bloody contests in which people purposefully attempt to harm one another and will consider taking martial arts, or self defense classes, only for protection. While this is an admirable goal, the martial arts is a lifelong, multi-layered activity encompassing the physical, the mental, and even the spiritual. As for why I believe women should take up the martial arts, I have yammered on about that subject in a previous post.

The physical part of martial arts is self evident, particularly in an activity that works the entire body. Honestly, I can't count the number of times I have worked on a new technique or refined an old one and come home later and realized that I had one of those aches in muscles I forgot I had.

The mental aspect of martial arts is embodied most often in the opening and closing of formal classes in which the instructor leads the class in mukuso in which everyone sits in seiza (kneeling position) and prepares the mind for training or afterward, reflects on what has been learned. In addition, the dojo kun (or dojo principles) are recited and thought on. The instructor will often ask students what they feel a particular principle means or how they can apply those principles outside the dojo. The closing portion involves humbly and respectfully bowing to one another and paying homage to those instructors who have come before.

Finally, the spiritual aspect is important, but is not, as is sometimes assumed, a religious activity. Instead, it is a continuation of the mental exercise combined with the physical. For example, hearing stories of people who get a "runner's high" in which everything seems to be going great, the body is doing what it is supposed to be doing and the runner feels as if that workout is the most perfect one in which everything just...gels, is often how I think of the spiritual aspect of the martial arts. This is often where a practitioner begins to understand that violence is actually NOT a part of karate, that the practice of karate itself is all encompassing and means much more than just getting in a good workout. Unfortunately, there are many who practice martial arts who never really understand this and while this may be an extreme example, think of the Cobra Kai in the Karate Kid movie (the FIRST one!). This attitude is the "win at all costs no matter who you hurt" mentality. Those who think this way are missing an integral part of the martial arts. One of our school's training mottos is "Not to conquer others, but to conquer the weakness within oneself."

So, if I (or another martial arts practitioner) invites you to a karate class, don't think UFC mixed martial arts mayhem. Think about how you can participate in something that will impact three distinct areas of your life and maybe, just maybe, consider taking the plunge!

Breakfast Time!

For those who know me personally, you know I am the antithesis of a morning person who just so happened to have the misfortune to grow up in a family of morning people. I remember being awakened by my aunt Virginia every morning, not clattering pots and pans in the kitchen, but BANGING them. With her radio blasting the local gospel station and her singing, I was eventually coerced out of bed whether I wanted to be or not. Her daughter carried on this tradition in our dorm room as she clomped around in our teeny room with heels (or something equally as loud!). As a supervisor for a unit for three years, my workers learned not to ask me anything important before 10:30am and we all got along better for it!

Despite my non-sunny dispostion, however, one of the habits I have tried diligently to maintain is that of eating breakfast every morning. My usual staple is oatmeal made with skim milk, blueberries, a squirt of honey and a generous dash of cinnamon. This is the kind of breakfast that sticks to my ribs! I have been known to throw a scrambled egg on top if I feel I need more protein. If I am running late, I usually grab half of a whole wheat bagel and glob some natural peanut butter on top. I chase this with a cup of skim milk with just a smidge of chocolate syrup (cause I have to have SOMETHING fun).

An informal poll among some of my friends revealed that breakfast is often given the short shrift, especially among busy parents. (They make sure the kids eat, but not themselves!) That's unfortunate because those busy parents need more energy than I do! Everyone hears all the time about how breakfast is the most important meal of the day. Unfortunately, many adults get their first calories from their morning cup of coffee or the sausage biscuit they picked up at the drive-through on the way in. Now, lest I sound preachy, I have certainly been known to a) skip breakfast and b) go through the drive-through myself. I always seem to regret this later, though not necessarily right away.

If you workout in the mornings, there are many differing opinions about whether you should eat before the workout or after. Though clearly, morning workouts will likely never be a part of my daily routine, my sense is that you should eat just a little bit (a banana) and drink a cup of coffee to get yourself going. (Hmmm.....I don't drink coffee. I wonder if that might be the connection between me and my aversion to sunrises...). After your workout, eating a more complete meal, particularly with protein and complex carbs should do the trick.

As I am primarily an evening workout junkie, something I realized was that if I did not eat breakfast in the morning, my workouts were horrible. I always seemed to feel less energetic and less "with it" than if I had eaten. Although conducted in a very unscientific way, it seems that eating a good solid meal about twelve hours before my evening workout seems to do more good for me than skipping breakfast, regardless of how well I eat the rest of the day. I still try to eat some type of protein and complex carb before the workout itself and I drink water all day long.

So, the bottom line is that breakfast should be the most important meal, but as it is so easy to prepare, it can also be the one meal that requires the least thought. Protein smoothies that you can drink on the way to work are a good idea. Greek yogurt with any type of dark berry is also easy. Although I love my oatmeal (for dozens of good ways to make oatmeal click here), my bagel or English muffin with peanut butter is a favorite and is totally easy.

Black Belt Spirit

Nothing pleases me more than seeing someone overcome adversity and be successful. This is especially true when it comes to individuals in my karate school!

We gave a belt test today to our queue (colored belt) ranks. Overall, all the students excelled and did fantastic, but one student in particular really stood out. This student is an 11 year old girl I will call "Amy." "Amy" has had many challenges and when the people she has been staying with asked her what types of activities she was interested in, since she had recently seen "Karate Kid" (with Jaden Smith and Jackie Chan), she decided she wanted to do karate. So eventually they brought Amy in. She did very well from the start. Her first true challenge, however, came during her first belt test from white belt to yellow belt. That morning, she literally refused to step out on the mat. In fact, it was hard to even get her to enter the dojo. She was so anxious and upset that she eventually ended up watching the testing. Of course, you know, her very wise and somewhat sneaky instructors decided that we would "test" her without her knowledge at her next class. Unsurprisingly, she did quite well and was thrilled to receive her yellow belt. So, now she is used to the testing process, right? Nope. Every single test she has had has been a battle for her to walk out on the mat.

Fast forward to nearly a year later...she is a green belt going to her blue belt, which represents a huge step, as if she passes, she will be an "upper belt." Now, Amy, being a fairly gentle kid, is not all that thrilled about sparring. Unfortunately, this is a requirement for blue belt. In the past, she has sparred either myself or one of the other instructors. Today, she was asked to step out on the mat and spar another colored belt like herself. Initially, we were concerned that this would be the show stopper for her. She swallowed hard, put on her gloves, put in her mouthpiece, and...went for it! She sparred her little heart out! Afterward, despite the relief she must have felt, she had tears in her eyes. Not tears of joy, but tears of the kind where you put it all out there and do something you never thought you could do. Needless to say, she was promoted to blue belt!

I, for one, am humbled, as it is so easy to fall back into how difficult something is and then not even really try. A friend's blog recently had a quote from one of the "Rocky" movies about getting hit (by life) and continuing to move forward anyway(Thanks, Kevin!). That is the indomitable spirit. The refusal to accept defeat and the intestinal fortitude to not be overcome defines what it means to me to be a black belt, not just in karate, but in life. I think "Amy" earned her "black belt" of the spirit today and I can't wait for this to be a physical reality for her. I plan to be there to tie that belt around her waist.

Putting the Positive Spin on the "Blah Blah"

It's been pretty gray and rainy here off and on for the past several weeks. It's also been oddly spring-like warm, followed by more seasonal temperatures that tend to take me off guard. As a result, I've been feeling rather blah, despite maintaining my fairly regular training schedule. Since my exercise routine is what keeps me fairly sane, when it doesn't work as well as usual, I tend to get a bit....(insert appropriately descriptive word here...you know the one I mean...). Anyway, motivation has been lagging a bit and when I don't find myself enjoying my workouts, well, darn it, that just makes everything else seem just a smidge more difficult all around.

So what do I do to get over this phase (because I do know it is just a phase)? Good question. Even though my workouts have not been very inspirational lately, I have managed to just "stick to it" although I didn't really want to. I'm not patting myself on the back. Actually, since my workouts have become such a significant part of my life, honestly, it's gotten to be more the "path of least resistance" type of action. Needless to say, I am well aware that the (appropriately descriptive word) would be multiplied by a factor of 10 if I skipped them and did what my mood suggested and drive straight home after work and lie around like a slug.

There is a positive spin to having stuck to my routine that I discovered last night and tonight at the dojo. For the past several months, I have not participated in kobudo (Okinawan weapons) because using the different types of weapons caused me to develop "tennis elbow" (kobudo elbow?). Instead, I have been primarily working at the gym on strengthening my upper body, particularly my shoulders and upper back. I finally returned to kobudo class after this layoff and discovered that even with a layoff, the increased strength in my upper body has made the weapon manipulations easier! In fact, the lifting has also helped strengthen my forearms, as well, and for the first time in months, my elbow does not hurt after class! I noticed this especially after working with the sai (looks like a miniature metal sword with prongs) since this is what initially caused my elbow to begin hurting. While they are not especially heavy, after working with them for 30-45 minutes straight, they feel as if they weigh a ton! Tonight was the first time that my arms weren't shaky afterward!

Last night, I also went to the dojo for my workout to simply participate in one of the regular classes. As I was doing my kata, I noticed that the extra strength training has added a new dimension to my movements. I don't feel as if I am "forcing" the movements, but rather, my body is gaining more flow. And flow is exactly what I am aiming for! My stances seem more solid and my body, as a whole, seems to be more in sync with itself. It sounds weird, I know! But last night, despite my crappy mood, was much better than I had anticipated. Perhaps it is akin to the sometimes elusive "runner's high" or the "sweet spot" where everything just clicks. While I am not positive this is due to my work in the weight room, until proven otherwise, it is what I claim!