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This is my first article with Experts123.  Take a look and click “like” on their site if you have the time!

http://www.experts123.com/a/growing-into-the-martial-arts.html

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Minimalist Home Gym – Part One

I think I promised this a while back.  Here’s part one of a tour of my home gym (i.e. the back of my garage).  I’ve spent the last few years collecting, scrounging, building, and stealing a good amount of training equipment.  Here’s some of what I have so far and how I use it.

Home Gym--Front Wide Shot

A 10' x 15' Space

I took these shots with my iPhone, so I couldn’t get a wide enough angle to include everything.  I’ll break down some of the spaces.  One thing to note in this picture is the fitness flooring.  I used to work out on the concrete floor before I sprung for the 2′ x 2′ tiles.  They can be a bit slippery with sweat, but overall they’re a good investment to protect joints from impact and for light grappling practice.

Home Gym--Right Side

Right Side--Tower, Dumbbells, Jump Ropes, Gloves, Bands, Sweat Towel, Conditioning Bars, Bench, Clock, Sledgehammer, Bike, Snow Shoes, Wall of Fame (in progress)

In this picture you’ll see my #1 piece of equipment–the power tower.  This is for pull-ups, dips, pushups, and abs.  It’s also essential for hanging and airing out sweaty clothes.  Conditioning bars consist of a broken shovel handles.  I used them for body pounding before moving on to other exercises.

Home Gym--Left Side Front

Left Side--Free Standing Heavy Bag, Balance Ball, Cinderblocks, "Arnold" the Grappling Dummy, Mirror, Obligatory Video Game Movie Poster

A lot of this is self-explanatory, but here are a few details.  I love the freestanding bag because I can practice shooting on it too.  I built the dummy about a year ago out of industrial wire, stuffing, pool noodles, and LOTS of duct tape.  For a design, see: http://wtfe.net/dummy/.  The mirror cost $3 at Walmart and is awesome to spot check form for katas and lifts.  Cinderblocks are used for wall presses after clearing everything out of the way.

Home Gym -- "Shed"

A "shed" for miscellaneous equipment.

This picture serves as a reminder to make the most of available space.  Waste not, want not.

Writing this post is a nice retrospective for me.  A marriage, a move, and a career change brought me away from my home dojo and my gym.  Circumstances greatly changed my views of training and fitness.  Instead of lumbering around weight rooms and plodding through roadwork, I became much more self-sufficient and creative in my approaches.  I can get more done in less time than in the dojo or the gym, using way less space (10’x 15′).  I urge anyone interested in martial arts or fitness to design and implement a minimalist home gym of their own–for when you’re in a rush to work out at the very least.

There’s more to follow in part two where I’ll discuss additional equipment and specific exercises.  For now, do you have tools or tips for working out at home?  Advice and comments are always welcome.

Posted in Equipment, Fitness | Tagged , , , | 4 Comments

Minor Setbacks

All this for the littlest toe . . .

I dislocated and broke my pinkie toe yesterday while rolling.  No idea how I did it–this was totally a freak thing.  It definitely looked a lot worse than it felt.  Leaving your toe bent at a right angle tends to gross people out.  Anyhow the doctor took good care of me and set me up for another X-ray on Monday.  Right now, I’m icing and elevating and showering with a plastic bag on my foot because of the plaster splint.

Injuring my pinkie toe is probably one of the most minor sports injuries imaginable.  There are many famous stories of athletes who “fight through the pain,” and some are fairly drastic–like that of Trever Wikre.  I don’t compete, but I’ll still hate waiting the 3-6 weeks to completely heal.  I definitely feel silly wearing the hard shoe around.  I guess I can somewhat sympathize.

With a little extra time to think, I came to wonder how many minor setbacks are we responsible for when uninjured?  How many little things do we do, knowingly or unknowingly, that keep us from training as hard or as often as we’d really like?   When I sleep in and skip a workout, pig out on bad food, or fail to rest when my body’s telling me to, I realize it’s similar to suffering an injury.  I injure myself with each poor choice I make and hamper my own progress.

This probably sounds overly dramatic, but being hurt brings perspective, I guess.  You don’t realize some of your bad habits until you’re forced to stop and reflect on them.

On another note, does anyone have any advice on how to train around a foot injury?  I’m already getting antsy!

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First Harvest

In martial arts, patience and care lead to great gains.  The same goes for gardening!  I’ve been seeing some nice results from my first attempt at growing my own vegetables this summer.  Here are some  just picked today.

A nice variety.

A questions for fellow gardeners–how have your yields been?  I haven’t had to buy vegetables since the beginning of July.  If you’ve calculated the savings, I’d be curious to see your return on investment.  I probably spend about $20-$25 per week on fresh produce, so for July I’ve saved about $100!

Posted in Nutrition | 1 Comment

Finding a ‘good school’ – 3. Why Martial Arts?

Here’s part three of Curtis Winn’s series on how to chose a good martial arts school.  This post explores the deeper meanings behind the actual study of the arts.  His questions at the end should start a really good conversation here!

__________________

Why Martial Arts?

Before the decision is made to pursue martial arts for yourself or your child, it’s valuable to gain an understanding of what you’re buying, beyond just asking your neighbors or friends for their opinion of the school they belong to.  Too many people will say “it’s great!” to either hide any disappointment they may have or simply because they’ve bought into where they are at – both of which are normal responses…no one likes to feel like they’ve made the wrong choice.  We’ll cover cost considerations later – for now, let’s review the benefits of martial arts.

For the uninitiated, there are universal expectations of what martial arts will do for them or their children.  We’ll cover these first and then move on to more sophisticated topics and compelling reasons to take martial arts.

The Usual Benefits

For those interested in the “dim mak” death touch, please stop reading this blog – this isn’t for you.  There are a number of obvious and commonly understood benefits of martial arts that we’ll cover briefly.  The first of which in this post, is self-defense.  There are several approaches to explaining self-defense – from an offensive, drive-them-over-with-your-car approach to maiming the person with the precision of a trained professional.  I’ve tried to take on the perspective of ‘prevention’ in the following text.  I’ve benefited from speaking with several very qualified teachers, higher ranking students and trained fighters…interestingly, they all say pretty much the same thing.  “Avoid it (a fight) whenever you can.  Once you’re in a real fight, you should expect to get hurt.”

Self-Defense

Schools, styles and instructors will emphasize different approaches to self-defense.  Regardless of how or what you’re taught, knowing how and where to hit or block another person to prevent yourself from being harmed is valuable information. I’ve had somewhat lengthy conversations with two colleagues who were mugged many years prior.

The first is a devoted husband with three children, who felt a fear that no one should.  While he recounted the episode, the look on the face of this principally good-spirited person was solemn and shaken by an event which he unfortunately remembers every second down to the last detail.  I sat still, listened quietly, and never interrupting, after I had initially asked him, “So what made you think of having your sons take Kempo?” 

The other, a young woman returning from the gym one Sunday morning sprinted up the front steps of her condo, felt a tap on her shoulder while she reached into her bag to get her keys.  She turned to see a face she didn’t recognize and felt something pushing against her stomach.  All she heard, was “I need money.”  Intelligently, she gave the assailant her small purse and held her breath hoping for the best as she looked down to see a gun pointed at her mid-section.  The assailant, or shall I say “asshole,” turned and ran leaving her fumbling and unable to cry or speak as the rush of adrenaline hit her like a freight train.

I’ll forego additional details as I have tremendous respect for these individuals.  The point is that self-defense, while not something most of us will ever need to call upon in our daily life, may prevent you from being harmed unnecessarily or at least give you an awareness to escape potentially significant injury.  I’m not a recognized self-defense expert by any stretch.  The only advice I can provide is the advice that I’ve been given – avoid the potential for such confrontation wherever possible, and that should be 100% of the time.

So where could the benefit of martial arts / self-defense come into play?  An awareness of one’s surroundings, possibly preventing these individuals from being snuck up upon.  Martial arts or self-defense won’t make you faster than a bullet or allow you to manhandle multiple assailants with ease.  But it should help you recognize when a situation is materializing and how to best avoid it before it turns for the worst.

How do you recognize where things are going wrong?  Have you been in a situation where you were ‘stuck’ or had a close call?  How did you avoid the situation?

Posted in Instruction | Tagged , , , | 2 Comments

Finding a ‘good school’ – 2. The Usual Inquiry

Here is part two of a series of guest posts by Curtis Winn.  Leave a comment or questions, and he’ll be happy to respond.

________________________

The conversation usually starts out the same way…

“You take karate?”…..followed by….
“Do you teach?”…..and then it happens…
“How do I find a good school?”

Parents generally frame these questions for their kids and occasionally try their level-best to mask their intentions when it’s for their own interests.  I’ve been fortunate to be able to practice for several years and to provide instruction to children and adults.  Over the years, I’ve built the opinion that the questions prospective students should be asking and the respective answers can apply to everyone.

For those who train and possibly teach – how have you been asked about finding a school?
For those who were looking for a ‘good’ school – who did you ask?  what questions did you ask?

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Finding a ‘good school’ – 1. Intro Post

Here is an introduction to a series of guest posts by Curtis Winn.  Relying on many years of martial arts experience, he’ll discuss how to choose a good school for those who are just starting out.  He’ll also focus on how to choose a safe and fun place for your kids to begin training–hopefully for a lifetime!

________________________________________

There are lots of martial arts schools out there.

These posts are in response to comments and questions asked by parents, children and adults about karate or martial arts and how to find a ‘good school’.  We’ll attempt to explore practical perspectives that may influence, provide insight, and hopefully help you make the best personal choice.

The post(s) will not teach you any martial arts techniques or attempt to navigate you towards or away from any given style.  There are plenty of online videos, DVDs, books and magazine articles that will educate you on individual styles and their foundational movements.  There are an equal number of outlets claiming that a given system or style is the ‘best’.

The ‘best’ style and school is based on personal preferences and goals.   What are some of yours?

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A Self Defense Tip

This is adapted from an e-mail forward I received from a reader.  I’m not sure of its origin, and I can’t vouch for its veracity, but it sounds plausible.  Take a look and let us know what you think.  Do you have any practical self defense tips–especially for those without any martial arts training?

Better than pepper spray?

Better than pepper spray?

Wasp Spray

I know some of you own GUNS but this is something to think about…

If you don’t have a gun, here’s a more humane way to wreck someone’s evil plans for you. Did you know this? I didn’t. I never really thought of it before. I guess I can get rid of the baseball bat.

Wasp Spray.  A friend who is a receptionist in a church in a high risk area was concerned about someone coming into the office on Monday to rob them when they were counting the collection. She asked the local police department about using pepper spray and they recommended to her that she get a can of wasp spray instead.

The wasp spray, they told her, can shoot up to twenty feet away and is a lot more accurate, while with the pepper spray, they have to get too close to you and could overpower you. The wasp spray temporarily blinds an attacker until they get to the hospital for an antidote. She keeps a can on her desk in the office and it doesn’t attract attention from people like a can of pepper spray would. She also keeps one nearby at home for home protection. Thought this was interesting and might be of use.

On the heels of a break in and beating that left an elderly woman in Toledo dead, self defense experts have a tip that could save your life.

Val Glinka teaches self-defense to students at Sylvania Southview High School. For decades, he’s suggested putting a can of wasp and hornet spray near your door or bed.

Glinka says, “This is better than anything I can teach them.”

Glinka considers it inexpensive, easy to find, and more effective than mace or pepper spray. The cans typically shoot 20 to 30 feet; so if someone tries to break into your home, Glinka says “spray the culprit in the eyes.” It’s a tip he’s given to students for decades.

It’s also one he wants everyone to hear. If you’re looking for protection, Glinka says look to the spray. “That’s going to give you a chance to call the police; maybe get out.” Maybe even save a life.

Please share this with all the people who are precious to your life

Did you also know that wasp spray will kill a snake? And a mouse! It will! Good to know, huh? It will also kill a wasp!


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This is adapted from an e-mail forward I received from a reader.  I’m not sure of its origin, and I can’t vouch for its veracity, but it sounds plausible.  Take a look and let us know what you think.  Do you have any practical self-defense tips–especially for those without any martial arts training?

Wasp Spray

I know some of you own GUNS but this is something to think about…

If you don’t have a gun, here’s a more humane way to wreck someone’s evil plans for you. Did you know this? I didn’t. I never really thought of it before. I guess I can get rid of the baseball bat.

Wasp Spray.  A friend who is a receptionist in a church in a high risk area was concerned about someone coming into the office on Monday to rob them when they were counting the collection. She asked the local police department about using pepper spray and they recommended to her that she get a can of wasp spray instead.

The wasp spray, they told her, can shoot up to twenty feet away and is a lot more accurate, while with the pepper spray, they have to get too close to you and could overpower you. The wasp spray temporarily blinds an attacker until they get to the hospital for an antidote. She keeps a can on her desk in the office and it doesn’t attract attention from people like a can of pepper spray would. She also keeps one nearby at home for home protection. Thought this was interesting and might be of use.

On the heels of a break in and beating that left an elderly woman in Toledo dead, self defense experts have a tip that could save your life.

Val Glinka teaches self-defense to students at Sylvania Southview High School. For decades, he’s suggested putting a can of wasp and hornet spray near your door or bed.

Glinka says, “This is better than anything I can teach them.”

Glinka considers it inexpensive, easy to find, and more effective than mace or pepper spray. The cans typically shoot 20 to 30 feet; so if someone tries to break into your home, Glinka says “spray the culprit in the eyes.” It’s a tip he’s given to students for decades.

It’s also one he wants everyone to hear. If you’re looking for protection, Glinka says look to the spray. “That’s going to give you a chance to call the police; maybe get out.” Maybe even save a life.

Please share this with all the people who are precious to your life

Did you also know that wasp spray will kill a snake? And a mouse! It will! Good to know, huh? It will also kill a wasp!

Wasp Spray


I know some of you own GUNS but this is something to think about…—

If you don’t have a gun, here’s a more humane way to wreck someone’s evil plans for you. Did you know this? I didn’t. I never really thought of it before. I guess I can get rid of the baseball bat.

Wasp Spray A friend who is a receptionist in a church in a high risk area was concerned about someone coming into the office on Monday to rob them when they were counting the collection. She asked the local police department about using pepper spray and they recommended to her that she get a can of wasp spray instead.

The wasp spray, they told her, can shoot up to twenty feet away and is a lot more accurate, while with the pepper spray, they have to get too close to you and could overpower you. The wasp spray temporarily blinds an attacker until they get to the hospital for an antidote. She keeps a can on her desk in the office and it doesn’t attract attention from people like a can of pepper spray would. She also keeps one nearby at home for home protection. Thought this was interesting and might be of use.

On the heels of a break in and beating that left an elderly woman in Toledo dead, self defense experts have a tip that could save your life.

Val Glinka teaches self-defense to students at Sylvania Southview High School . For decades, he’s suggested putting a can of wasp and hornet spray near your door or bed.

Glinka says, “This is better than anything I can teach them.”

Glinka considers it inexpensive, easy to find, and more effective than mace or pepper spray. The cans typically shoot 20 to 30 feet; so if someone tries to break into your home, Glinka says “spray the culprit in the eyes”. It’s a tip he’s given to students for decades.

It’s also one he wants everyone to hear. If you’re looking for protection, Glinka says look to the spray. “That’s going to give you a chance to call the police; maybe get out.” Maybe even save a life.

Please share this with all the people who are precious to your life

Did you also know that wasp spray will kill a snake? And a mouse! It will! Good to know, huh? It will also kill a wasp.!!!!


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FiveFingers Update: Trail Running Tips?

This is a picture from the Wallingford Land Trust where I’ve gone out for a few trail runs since the spring.  I don’t have too much experience trail running–mostly hiking–but those of you who’ve tried it know it’s kinda like hopping through miles of agility ladders.

I tried the FiveFingers in the beginning of June, and it wasn’t exactly a pleasant experience.  My feet were battered by the time I finished the run, but at least I felt in control thanks to the grippy soles.  The loop I ran consists of some pretty rocky switchback, so maybe the FiveFingers would perform better on smoother trail.

Round two was this afternoon.  I tried my vintage ’05 Nike Free sneakers.  If you haven’t heard of them, they look like this and they were one of the first shoes for those who wanted to try barefoot-style running.

Nike Free

Mine used to look like this, but now they look like the were machine-gunned, then crapped on.  Needless to say, I was running a risk (sorry pun, I know) taking these out on the trail.  Even after tightening them and doing my best to compensate for how my heels leaked out of the slashed backs of my shoes I knew I was in for a challenge. My ankles pitched and rolled as the shoes barely stayed on my feet.  After slipping through a mud slick and startling dozens of poisonous dart frogs (ok, I know they’re not indigenous to New England, but they did scare me as much as I them) I then tripped as my feet squished up a hill and nearly impaled myself on a sharp birch stump.  At that moment I came to a decision . . .

I think I need to get some good trail shoes.  Any suggestions?

Posted in Equipment, Fitness, Reviews | Tagged , , , | 3 Comments

Film Review: Force of the Spirit

http://www.imdb.com/title/tt0800038/

“Fighting over 200 opponents is incredible. Fighting them with only 1 hand is impossible!”  From start to finish the tagline of this Jean Jacques Machado documentary pretty much sums it up.  The film is chock full of footage of his struggles and victories as a top jiu-jitsu competitor despite a birth defect that crippled his left hand.  The first twenty minutes or so provide explanation of his handicap and how he overcame it and are inspiring enough (no magic, just hard work and some ingenuity), but interviews with his students (several of whom are also disabled) show Machado’s strength and generosity as a teacher and as a friend.  The beginning of the documentary is a great story of how he has shared his success on the mat to inspire others to seek their dreams.

The rest of the movie builds on this theme and become rather repetitive.  Melodramatic traveling and training montages mix trippy videography with music that you’ll want to mute.  Still, there are some redeeming qualities: at one point, the narrator steps in to discuss slow-mo clips of Machado losing position and missing submissions due to his vestigial left hand.  I wanted to cheer when he recovered from moments in which his opponents capitalized on his weakness, often to sweep and quickly transition to a win.

While this movie is somewhat sappy, it does a great job depicting the drive and determination Machado used to win so many major BJJ and submission grappling championships.  If you catch yourself making excuses to take a day off from training, just watch this quick clip and you’ll haul your butt to the gym!

Thanks for reading.  Now that summer vacation has started, I hope to review more martial arts movies and training DVDs.  Let me know what you think of this one and if there are other films I should check out!

Posted in Jiu-jitsu, Reviews | Tagged , , , , | Leave a comment