No matter what television channel you watch or magazine or newsletter or newspaper you read, you will be constantly bombarded with reports about the benefits of regular physical activity. To begin, there is the benefit that exercise offers in relation to achieving and maintaining healthy weight levels, which holds its own health benefits. In addition, it is widely accepted that exercise in general helps reduce stress through a myriad of avenues. And now, consistent physical activity is strongly recommended in the treatment of a wide variety of ailments, ranging from immune disorders (and disorders where the immune system could use a good boost) to Parkinson’s disease and osteoporosis.

And what could be better exercise than the Martial Arts? Martial Arts training is aerobic, the kind of exercise that is recommended for many areas of health maintenance and optimization such as heart and lung fitness, as well as achieving proper weight goals. Martial Arts training is also what is considered a “weight-bearing exercise,” which is the type of exercise recommended specifically for the health benefit of maintaining or improving bone density to prevent osteoporosis or reverse osteopenia. Weight-bearing exercise is actually crucial for anyone and everyone to maintain bone health, especially as they age.  Many recent reports also focus on the benefits of “core strengthening” or types of training that are “core” focused. Yes, Martial Arts does that, too. Studying and practicing the Martial Arts gives you a complete mind and body work-out, resulting in all the benefits, including those that contribute to stress reduction.

So commit to your Martial Arts training. You’ll be committing to being healthier in every way possible: less illness, fewer chronic conditions, healthier lungs and heart and bones, less stress and resultant illnesses, more flexibility, and amore toned body that is less prone to injury. And that’s not to mention that you will feel great and have fun.

The New Year is right around the corner, start making your commitment now!

Ah . . . the art of listening. Even though you claim to be listening and you respond at the right moment with the typical ahs, uh-huhs, and yups, you may still find yourself in a daze. Just because the auditory process is working and the sound is going into your ears it doesn’t mean you have clear understanding.

Maybe even right now you’ve scanned this article up to this point and really haven’t given it your 100% undivided attention. Let’s stop and start again, this time with 100% intent. Okay, are you with me? I hope you went back to the drawing board and started from the top and now you are intent on getting everything possible out of this.

I have some rules for listening and they can apply to you. The very lessons I am speaking of can help you in your Martial Arts, with relationships, at school and at work.  If you become a better listener you will become a better person.

Four Tips for Better Listening!

1. Make sure you are not distracted. Eliminate any outside factors that may take away your concentration.

2. When you listen, really listen. Do not let anything interfere, such as background noise, music etc. Stay focused on the topic at hand.

3. Look directly at the person you are listening to; do not shuffle through papers and do not engage in any other activity: eye contact or at least face contact is important.

4. Feed back what you have heard. “So this is what I understand that you’re saying. Is this correct?” Make sure you are on the same page.

Becoming an effective listener takes practice. I notice in my classes that only a portion of what goes into a person’s head is retained. And especially when I’m teaching young students, only a part of the information is learned. Even parents don’t always give their undivided attention to their children when they are talking.  But it doesn’t need to be this way.  Although this may be the case now, the best place to start to fix the problem is with you. Follow rules one through four and you will be well on your way to becoming a better listener.  I assure you that this is something that will improve your relationships and communication with others making you a better Martial Artist, student, and friend. Just listen!

You may have seen products on grocery store shelves claiming “immunity boost”  or “immunity blend,” items that claim to increase your immunity in one way or another. This is all due to the Food and Drug Administration allowing manufacturers to use the terms “supports/enhances/boosts” regarding the “immune system” in marketing and on food labels. These kinds of “structure-or-function” claims require very little scientific evidence. Because so many nutrients have been linked to some kind of role in immune function, this claim can be put on just about any food item. This prompted me to research the effects of diet on immunity.

I was shocked when I reviewed the scientific literature on the effects of diet on immunity. I had always thought that eating healthfully and/or boosting my vitamin and mineral intake would bolster my immune system. But studies show that diet has very little effect on your immune response. Unless you are elderly or your nutritional status is severely compromised in some other way, improving your diet isn’t going to boost your immune system.

Despite these findings, it is still very important to eat a well-balanced diet, high in fiber, low in saturated and trans fats, high in whole grains. These aspects of a healthy diet all aid in disease prevention. A healthy diet is crucial for avoiding heart disease, cancer, high blood pressure, and obesity.

Exercise, on the other hand, is the complete opposite as far as the immune system is concerned: exercise has a significant, immediately measurable impact on immune function. Researchers found that when they had sedentary (non-active) individuals walk briskly for 45 minutes per day most days of the week, the number of days they were sick was cut in half! The researchers linked this to the increased levels of “natural killer cells” and neutrophils (a kind of “immunity cell”) found during exercise. These levels actually remain elevated for about three hours after exercise, continuing to “clean house” long after you’ve stopped your activity.

So skip the special “immunity boosting” foods. Eat a consistently healthful, well balanced diet. And exercise moderately most days of the week. An improved immune system is just one of the many benefits that you’ll reap!

By David Corrigan

In 1993 the Ultimate Fighting Championship was used to showcase to the world which martial art was the most effective. The Gracie family came in and dominated the first few events, turning away fighters from virtually all martial arts backgrounds. There have now been 129 official UFC events and countless other MMA events around the world.

Over this time, the backgrounds of the fighters has shifted. Now, all fighters virtually are training the same techniques. As Muay Thai, Boxing, Wrestling, and Jiu Jitsu proved their effectiveness in the cage and ring, every fight gym around the world incorporated the most effective techniques from these arts into their arsenals. With that said, as a MMA fan, is there anything that we can take away from these events besides entertainment? Are their any lessons of self defense still being taught in the cage?

The answer is YES but they are not as obvious as they were 15 years ago.

Last night at UFC 129 in Toronto, there were some great fights from legends such as Georges Saint Pierre, Randy Couture and Lyoto Machida. GSP defended his title against Jake Shields, BUT many were disappointed. Why? GSP's performance was far from exciting as he was hit in the eye during the second period. GSP is arguably the most trained athlete in the world and the 21st century Bruce Lee, but a scratch to his eye turned him into a very cautious and timid fighter.

Self defense lesson : there is a reason eye gouging is illegal in MMA! This is not a commentary on Jake Shields, as it looks like the eye scratch might have come from a legal punch. The moral of the story is that all of us have been driving down the highway and all of a sudden a piece of dust or lent gets trapped in your eye, and we may almost cause a wreck from the sudden irritation. It is very painful and distracting. Now imagine intentionally striking, scratching, or gouging at an untrained attacker's eye. This is a VERY effective weapon.

Now while this eye shot tremendously hindered GSP, he showed his true champion spirit and continued to maintain control of the fight. Why wasn't Shields able to capitalize on this obviously hurt Saint Pierre? GSP is a very well rounded fighter. He has not closed his mind to thinking that being dominant in one aspect of the fight is good enough.

Self defense lesson: you do not have to be a St. Pierre, but you need to learn to defend yourself in all ranges of a fight, including striking, grappling and weapons defense. GSP has the ability to neutralize his opponents' strengths, thus going home with a decision victory, and he occasionally might finish the opponent. A fight is not about winning as it is in MMA, it is about surviving. Therefore you should train to be able to take the fight wherever needed to neutralize your opponents strengths and survive the fight. You don't have to be great at anything, but rather decent at everything.

Bruce Lee taught us to use no way as way. Maybe the 21st century Bruce Lee has taught us to use all ways as way.

A recent Consumer Reports article presented the latest research on keeping our minds sharp, especially as we age. As I read the article, I couldn’t help but notice that each of the five areas discussed could be addressed by being actively involved in a Martial Arts program!

1.    Reducing Stress. Exercise is well known for its ability to aid in the reduction of stress. Add to that the myriad of stress-reducing benefits of the Martial Arts in particular and you have a true stress buster.
2.    Staying Connected. By this the authors meant staying connected socially with others. The social aspects of a training class such as a Martial Arts class cannot be underestimated, not to mention Martial Arts classes are fun and engaging, helping you to commit to the long term benefits.
3.    Feeding the Brain. Consuming a nutritionally-balanced diet is key to any Martial Arts program and to your overall healthy lifestyle. The recommendations for maintaining healthy brain function are much the same as for maintaining overall healthy body function: minimizing trans-fat intake, reducing saturated fat intake, and consuming more fish and other foods that contain healthy fats.
4.    Staying Fit. Physical activity is the best known way of protecting your brain against aging. The recommendation here is the same as for general health and well-being: at least 30 minutes of exercise on most days. Martial Arts training incorporates daily exercise into your routine in a fun and exciting way, so you can stick to it.
5.    Flexing Brain Muscles. Use it or lose it. The mental aspect of Martial Arts training provides this type of mental stimulation along with a great physical work-out.

Keep in mind that “aging” doesn’t mean you’re heading toward your 90s. Depending on your lifestyle, aging-related changes to your mind such as memory loss can begin as early as your 20s or 30s. So stay committed to your Martial Arts training. Your mind will thank you for it.

What are the benefits of martial arts? This is a great question parents often ask when they enroll their children in martial arts. Of course, there are many obvious benefits such as stress relief, self-defense, and social and sports aspects, but did you know martial arts training is also a great form of fitness?

Martial arts training is not only great for toning your body, but it also offers a great cardio workout. The best part is you get all the other values while getting into shape.

Another benefit over the typical gym, is we have professional instructors to motivate you and keep you on track to meet your fitness goals. Keep in mind, results don’t happen overnight but you will start feeling the benefits right away. Combine martial arts with a balanced diet and you will be on your way to a healthy lifestyle.

If one of your New Year’s resolutions is to work out and get in shape, then give martial arts classes a try. If you aren’t enrolled in classes, or you know someone looking for a place to get in shape, talk to an instructor today to meet and exceed one of the most common and difficult resolutions. This is your year!

p.s. Check out our FREE Friday Night Bag Workouts for the month of January 2011 at Progressive Martial Arts - pmaoakridge.eventbrite.com.

This is a must watch! Pay attention to 1:10 (Near Broken Neck), 1:21 (the comment "this is martial arts.") and 3:14 (Pediatrician says "This is not normal child development.").

In our opinion, this is the number one problem with Mixed Martial Arts - very entertaining sport for adults to watch, but certain people are convincing the public that this is martial arts...UNBELIEVABLE!

ESPN Report on MMA for Kids

(Click link above to watch video, if the video does not load the first time refresh the page to try again.)

Please share this post on all your social media pages and send to all of your friends, it is VERY IMPORTANT that the community does not believe this is martial arts.

The problem is that martial artists gave birth to MMA and many martial artists are still contributing to the belief that MMA is martial arts. MMA is a sport that is based on martial arts techniques but more importantly on athletic ability. In fact, the argument that MMA prepares one for a fight cannot even be used because of the weight classes, time limits, rules and regulations that are involved in MMA.

As you all know, real martial arts training involves much more than kickboxing, wrestling and submission grappling. Martial arts should be a way of life that emphasizes not only the "martial" but also the "art". Martial arts should involve self-defense and self-perfection for people of all ages.

The way we feel about ourselves has a huge effect on the way we treat ourselves and others, and on the kinds of choices we make. If we are not confident about our own abilities then we tend to not take chances, which mean we limit our success. At the same time, if we are not satisfied with who we are then we often assume we will not be satisfied with others, and that means we do not treat them fairly. To make life even more challenging, when we do not have self-esteem we often choose the paths that are easiest, and that can lead to breaking rules to get what we want.

It makes sense to seek out ways to enhance our self-esteem in order to ensure that we are the best that we can be, and that we treat others well.. As martial artists, we must avoid “giving in” and allowing ourselves to take a lesser path. Martial artists look at high self-esteem as a duty, a call to action that is necessary to carry on at a higher level. Martial artists consistently strive to accomplish this task, and persevere when situations become challenging.

Here are ways that you can enhance your self-esteem in the true tradition of the Martial Arts:

ü  Develop your talents.  Seek out activities that you are good at and then strive to excel in those activities.

ü  Be your own best friend.  Treat yourself well mentally, physically and emotionally, and act in ways that are good for you.

ü  Make good choices for yourself; don’t let others make choices for you.

ü  Take responsibility for yourself, your choices, and your actions.

ü  Always do what you know is right.  Don’t even consider cheating, lying, or stealing.

ü  Set goals and work to achieve them.  Your goals are your road map; without that map, you will get lost.

ü  Treat other people with respect.  Avoid greed, anger, and jealousy.

ü  Practice forgiveness, even if the other person is in the wrong.

Enhancing your self-esteem will enable you to increase your success, enhance your social competence, and improve your overall life. This is not an easy task to accomplish, but a task that is well worth the effort. Martial artists know the importance of self-esteem and the effects it has on life. As you work to increase your confidence and positive attitude, you’ll reap the benefits of high self-esteem each and every day.

Advertising for “Super Foods” can be found everywhere. Numerous companies, not to mention friends and family, tell you to eat this food or that, promising improved health or more. But do you really need to drink only “antioxidant-rich” grape juice or make tofu your primary protein? The current age of “Super Foods” has the potential of making people restrict their diets to encompass only these foods. Is this good or bad?

Leading researchers strongly recommend that you not focus your diet solely on these “Super Foods.” Instead researchers recommend steering clear of such restrictive behaviors. What specifically do they recommend? Instead of focusing on individual foods, you are advised to eat a wide variety of foods.  Emphasis should be placed on fruits and vegetables, and whole grains.  The less “processed” the foods, the better. While the “Super Foods” may be incorporated into your overall diet, it is important to ensure that you eat a variety of foods. The “powers” of “Super Foods” are realized only when they are part of a healthful, balanced diet. In fact, focusing on a single nutrient (or food or food group) will probably create nutritional imbalances and that will do you more harm than good.

Following is a list of “Super Foods” that you can incorporate into your well-rounded, balanced diet. Notice that most of them are food types and not specific foods. Try to select a wide variety of foods within each group, so that you can obtain the myriad benefits of the complete food. Experiment with some foods that you may not have sampled otherwise! Don’t worry if you don’t like some of the foods on the list; there are sure to be other foods within the “group” that will offer the same nutrients. The key is to eat a balanced diet, composed of real foods (unprocessed foods and whole grains). Don’t think that eating any “Super Food” is going to compensate for a day’s worth of junk food, any more than taking a multi-vitamin does. You are what you eat…so eat healthy foods and be healthy…eat whole foods and be a whole person!

Try these “Super Foods” as part of your balanced diet:  fish; soy milk, tofu, and other soy foods; nuts; whole grains; dark-green, leafy vegetables; cruciferous vegetables (broccoli, brussel sprouts, cabbage, cauliflower, kale); garlic, onions, and shallots; apricots, guavas, pink grapefruit, tomatoes, watermelon; blueberries and other berries; green or black tea; olive oil (as substitute for other more saturated fats).

Do you know what your true talents are? Many people do not. The reason is that they do not let their imaginations soar. The key to great talent is having a powerful imagination.

Many of the world’s greatest artists began with mediocre talents. It was their consistent effort in utilizing their imaginations that made them great.  Over time, they were able to make their imaginations stronger and stronger. A great example is the White Belt who dreams of being a Black Belt.

Having a powerful imagination does not come naturally for everyone. However, all of us can build our imaginations.   It takes practice, just like anything else one masters. The more you practice using your imagination, the more powerful it will become.

Here are a few tips to help you build a powerful imagination:

1. Think big- Have a great vision of something spectacular.
2. Make time- Set aside time each week, or better yet, each day, to create and let your imagination run wild.
3. Get to work- Write, draw, paint, train, play music; whatever your mind enjoys.  Let your imagination do the rest.
4. Do not judge or criticize yourself right away- When you first begin to write, paint, play music, or do whatever your heart desires, do not criticize your beginning work.  Just patiently let your imagination grow.  Over time you will naturally become better.
5. Pat yourself on the back- Each time you complete a poem, a piece of art, a song, or whatever your imagination creates, take a moment to pat yourself on the back for giving your imagination the time to soar.

Remember, great things begin with a vision. You will not have the perfect answer or a polished creation right away. If you allow your imagination the time to develop, it will become more and more powerful. Great achievements will result from your soaring imagination, if only you give it a chance.