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!

By Allie Alberigo

Normally the word “outbreak” brings on fear of diseases or viruses and causes panic.  In this article, “outbreak” means many things, both negative and positive.  In class, a virus outbreak could prove to be a negative force: on the other hand, an outbreak of energy, sincerity, humility and discipline could be life changing.  We need this latter kind of outbreak in our lives more often.

One negative person in your immediate circle can cause you to become negative. Words that are spoken, actions that are taken, and emotions that are voiced are easily adopted. So we need to be very careful not to allow a negative outbreak in our lives.  It is easy to sit back, listen to the news, and hear about the negative occurrences going on right around us.  It is very difficult to resist being affected by this input, to make the conscious decision to walk away when you are bombarded by this kind of negativity.  The mind is easily affected you need to take the necessary precautions so you can decide whether to be a part of the cotangent or not.  Just as in medicine, a placebo may either protect you from a sickness or not, depending on your belief system and the power of the mind.

Have you ever felt a cold coming on, and allowed yourself to fall ill by accepting the fact that you will get sick?  Other times you may tell yourself you are not going to get sick and then you don’t.  It’s the same with negative emotions and energy, and on the flip side, positive thoughts.

What is nature of the energy in the class, in your workout, or in your home? Can you be the catalyst to make a positive change? Can you create the environment to make it happen?  The answer is “Of course you can!”  You can either be positive or not, it is entirely your choice.  When working out at your school, all you need to do is tell yourself you are going to make this the best workout you ever had, and pass the positive energy on to others.  A simple loud Kiai (spirit shout) or an extra strong respectful “yes sir” can be very contagious.  Your emotions will bring on positive emotions in others, and before you know it the classroom, workplace, or home life will be changed.  You are what you believe, either negative or positive, so choose to make every day a positive.  Envision the positive energy and it will manifest right before your eyes.

By Jennifer Galea

The “Halo Effect” is a psychology term that means to see everything about something as “angelic” because of a single positive characteristic. This can apply to nutrition as well. A label of “healthful” (whether it is applied by the manufacturer or yourself) does not mean “calorie free,” “full of health benefits,” or “eat as much as you want.” Especially for health-conscious athletes, it is incredibly important not to fall into this psychological trap.

With the advent of food chains touting “healthier” fast food, people are likely to apply the Halo Effect while consuming their meals. A recent study conducted on people who go to fast food restaurants found astounding results: people eating at a restaurant with a reputation (or advertising) of being more healthful (specifically Subway in this study) may actually consume more calories than others at fast food restaurants with no such claims! How can this be?

The study found:

1. 1. People eating a “healthy” meal from Subway were more likely to add a side and dessert that were calorie-rich, not to mention having a larger drink. So the Halo Effect psychologically brought all these other items under the “halo” of the “healthy” sandwich.
2. 2. People significantly underestimate the calories they consume. This was true at McDonalds (in the study): understandably, it is hard to imagine such a small quantity of food could contain so many calories and fat. But, the underestimation was even greater at Subway, where the Halo Effect was minimizing the estimation of not only the sandwich, but of all the “add-ons” as well.

So what is the answer? Be aware of every item that you consume. It is fine to have a slice of cake occasionally as a special treat, but don’t undo all the good you have done by rewarding yourself with a “special treat” every time you make a calorie concession elsewhere in the meal. Also, focus on portion size; don’t eat twice as much of a lower calorie or lower fat choice. And finally, don’t believe the advertising. Stick to what you know, and if you don’t know, find out before you add an item to your diet. Being a health-conscious individual, you want to be just that: conscious. Fuel your body appropriately for optimal performance and health.

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!

Many students at Progressive Martial Arts list "Self Defense" as their primary reason for training, and the other top answer is "Health/Fitness." What some don't realize are the two are the same thing! Self Defense is not just defending against an assault, it is also fighting obesity, age, and fatigue! Check out this article by Jennifer Galea about self defense...for your body! With Thanksgiving right around the corner, it seems appropriate.

As Martial Artists we strive to nourish our bodies and our minds in the best possible ways.  And by optimizing our overall health, we optimize our athletic performance. In 2007, a panel of 21 international experts published the “Report on Food, Nutrition, Physical Activity, and the Prevention of Cancer.” They published recommendations for countries, to prevent cancer in their populations, and for individuals, to decrease their personal risks.

1. 1. Body Weight. The recommendation continues to be to maintain normal body weight, but the newest recommendation emphasizes being as lean as possible within the normal range for body weight. In addition, it stresses the importance of avoiding weight gain, especially with regard to the gain’s impact on increasing waist circumference, after age 21, as this type of weight gain is associated with increased body fat.
2. 2. Physical Activity. As with all current recommendations for physical activity, the panel found that daily physical activity is crucial in reducing cancer risk. In addition, the panel advised limiting sedentary behavior (such as TV watching).
3. 3. Empty Calories. Yet again, we are told to avoid foods and drinks that contain what are considered “empty” calories. In particular, the panel mentions calorie-dense foods (such as fast foods) and sugary beverages.
4. 4. Plant Foods. Fruits and vegetables continue to be emphasized, but the important role of whole grains also takes center stage.
5. 5. Animal Foods. Red meat is a culprit in some forms of cancer, and so should be limited to 18 ounces per week. Processed meats should be avoided.
6. 6. Preservation, Processing, Preparation. The panel recommends limiting consumption of processed foods, many of which are very high in sodium as well as other chemicals.
7. 7. Dietary Supplements. Although a vitamin/mineral supplement may be called for in other realms, when it comes to cancer prevention, diet is key. The panel does not advise taking a dietary supplement, but rather recommends meeting your nutritional needs through diet alone.

Although these recommendations are specific to reducing cancer risk, following each and every one of them is crucial to optimizing our health in general. Martial artists who can commit to these food consumption strategies are practicing self defense against a formidable opponent, disease!

By Allie Alberigo

Ancient principles with modern applications are what the Martial Arts is made of.  Even in a modern world where many Martial Arts systems have become eclectic and where words like “Mixed Martial Arts” have become synonymous with what the Martial Arts represents, there are age-old philosophies that still ring true in the 21^st century.

When I was a young boy, the Martial Arts was taught a bit more elusively.  The teacher may have disguised his lessons a bit more. Now we want to cut to the chase and demonstrate benefits quickly.  Is that good or bad?  Of course it is entirely up to the student: when the student is ready the teacher will appear.  How ready are you as the student?

Ten Philosophies of Greatness

1) Always be open minded – ready to learn from any experience.

2) Always work hard to achieve greatness – never settle for mediocrity.

3) Never expect – always strive to deserve.  Never assume results are owed to you.

4) If it is too easy – it is not always worth it.  Sometimes we want to take the easy way out. Today’s buzzwords are “work smart, not hard.”  But hard work always pays off in the end.

5) Don’t compare – everyone is different. Don’t fall into the trap of trying to do what the person next to you is doing.  You are your own person; you should work on you and you only.  It doesn’t matter what others think.

6) Be Patient – strive not to sweat the small stuff.  If you allow yourself to get distracted or upset over little matters, then other components of your life including family and friends will be affected by it.  Put everything in perspective.

7) Be Compassionate – Realizing that all people have their own agendas will certainly help you gain perspective on how you should react to others’ actions.  Try to always put yourself in their positions.

Be Loving – My teacher always told me to treat others as you would treat your mother, father, son or daughter.  We tend to be more patient with people we know rather then perfect strangers.

9) Be Strong – As the Navy S.E.A.L.S say, pain is weakness leaving the body.  Don’t shy away from hard work or tasks that are difficult.  Strengthen your spirit, your body, and your mind.

10) Be Healthy – Treat you body as your temple. The saying goes “Everything in moderation.”  Always be careful about what you eat and drink and how much rest you get.  The body is like an engine; if you do not put in the proper fuel it will fail.  Take care of your body; it is the only one you have.

By Jennifer Galea

Many people believe that ginkgo biloba boosts brain power, but recent scientific studies found that ginkgo does not offer any protection against mental decline. So what can you do to enhance your cognitive functioning without relying on supplements?

Start with an overall healthful diet that:

• Is high in fruits and vegetables

Some particularly “brain healthy” fruits and vegetables are those containing polyphenols, such as blueberries, grapes, broccoli, and onions.

• Emphasizes healthful (low fat, unprocessed) protein

Lean proteins include skinless chicken, pork tenderloin and beef sirloin. Avoid processed meat products which contain excess sodium as well as other excessive or unhealthy substances.

• Focuses on healthy (unsaturated, non-trans) fats

Foods high in omega-3 fatty acids such as sardines, salmon, walnuts, and flaxseed, are though to be brain protective. “Fatty fish” such as herring, mackerel, trout, and halibut are also particularly “brain healthy.”

• Incorporates whole grains (for most, if not all, grain products)

“Whole grains” does not only mean “whole wheat” bread and pasta, but also other grain products that are not excessively processed, such as brown rice, barley, oats, bulgur, and  even cornmeal.

• Avoids junk food with excess sugars and fats

Junk food is by definition high in sugar and/or fat, with significant calories but without any real nutritional value.

Other dietary habits to follow to promote brain power:

• Eat breakfast every day (don’t starve your brain all morning after “fasting” all night).
• Eat small, frequent meals to provide consistent energy sources to the brain.
• Eat balanced meals at each sitting (combining both protein and carbohydrate food sources, as well as foods from different food groups).
• Drink plenty of water throughout the day (to maintain proper hydration).

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!

A study was recently discussed on CNN's Anderson Cooper 360 that tries to explain the roots of the modern bully. Let's start by taking a look at this video -

http://mw.cnn.com/snarticle?c=cnnd_us&p=10&aId=20111010%3Aac-360-bullying-study%3A1

"This idea of the schoolyard bully beating you up and taking your lunch money is outdated."

To sum it up, they have found that there are still instances of bullies victimizing insecure kids at school because they (the bully) has some type of insecurity, psychological issue, or lack of confidence; More often, however, the "normal" kids in the middle of the social heirarchy are taking part in aggressive behaviors to climb higher up the social ladder. The most common type of bullying seems to be psychological as opposed to physical.

The root of the problem still comes down to confidence. When kids move into middle school and high school, we need to have instilled in them the confidence to know that they do not need to belittle and put down other kids to gain popularity. We need to teach them that the courage to resist the "norm" and stand up for what is right is far more valuable then the popularity gained by putting down those around them. This culture of bullying is prevalent not only in schools right now but in the workplace also.

This issue does not stop when we graduate high school. We continue the destructive path of putting down others to achieve our own objectives, and usually feel that we need to because "everyone else is doing it." WITHOUT A DOUBT, children that grow up in this environment will naturally pick up on these patterns adults display and will take it with them to school. What children need now are positive role models in their lives that are leading lives of confidence, respect, courage and discipline. If these people lead by example, children will follow. Parents, teachers and community leaders have to tell our children to not give in to the "norm."

At schools, this is the number one way to put an end to bullying - for EVERYONE to do their part. We not only need to instill change in the bullies and victims (1%) but the 99% of children that see it happen and either support it or just watch it. We have to build a foundation of confidence in every child.

I am currently looking into setting up a Bully Prevention tour for East Tennessee schools. If you know of a school that you would like included in the tour please pass along the information! My email address is dcorrigan@pmaoakridge.com.

The principles of the Martial Arts that include respect and courtesy have been around for thousands of years and have been virtually unchanged. These principles that have lasted lifetimes are still being taught freely at Martial Arts schools across the world. In most Martial Arts schools, you will witness many types of acts of respect and courtesy. Students can be heard saying “Yes sir” and “Yes ma’am” as a regular occurrence; you will see bowing, hand shaking, and raising of hands before a question is asked; you may also hear students’ grammar being corrected when they say “yeah,” to say “Yes.”  Yet outside of the Martial Arts schools, why is it a common discussion topic among friends that there is a lack of respect in society today?

The answer, I believe, is that with the advancement of society we are simply getting out of practice.

If we want to raise patient, caring, empathetic, respectful children in our society, we can’t expect for it to happen automatically. We all need to behave in that way, then teach it and expect it. It’s easy to want to point the finger at computer games, Hollywood movies and other people as being bad influences on children and on parents. Yet many children become a perfect representation of what parents and other influential people in their lives have modeled for them.

By teaching our children to stop and look someone in the eyes when they’re speaking to them or being spoken to, or even by holding the door open for the next person behind us, we’re showing our children how to be respectful.

At our Bully Buster seminar yesterday, we discussed the idea that there is only one reason for someone to bully another person – a lack of confidence (on both parties). This can start to change by also instilling respect in our children.