Gyo ~ Naturalistic Whole Body Physical Health & Conditioning Consistent Exercise as an early morning Ritual

I awake with a start “did I oversleep”. I fumble around the nightstand and find my watch. I press the Indiglo button and its only 4:56am; the alarm is not set to go off for another 4 minutes.

I roll out of bed taking care not to wake anyone. I pull on sweat pants, t-shirt, pullover fleece, and wool socks. I lace up my cross trainers and say hi to my morning exercise partner, Libby. She waits patiently at the back door for me. I grab her leash, and away we go into the cold dark January morning. The moon and stars are still out and my neighborhood is so quiet I swear I can here the stars twinkling.

I turn right out of my driveway, thinking this morning I will head for some open space. It’s about a mile so Libby and I begin to walk quickly.

The cold is biting this morning and ice crystals begin to form in my beard and mustache. Libby knows where we are and runs ahead. She has much more energy than I do.

I reach the end of the road and cross over a stream and into a clearing. This part of the land used to be a sand pit, so it is open and flat. I perform some Jumping and Agility Jacks, and then some alternating toe touches. I drop down for a quick set of pushups and some light stretching. I then go through the Sanshin Kata, ten repetitions for each of the five pieces, and a brisk run down and around the clump of Fir Trees and back. The crusty snow and sand underneath my feet makes running real challenging. I finish up with some deep breathing and energy generating exercises and head for home.

Back home, I feed Libby and the cats and put the coffee on. I have a big glass of water with a pinch of Sea Salt dissolved into it. I break fast with humble Miso Soup, yogurt with granola, and some black coffee.

After breakfast it’s off for a quick cold shower and make ready for the day.

This has been my morning routine/ ritual for more or less the last five years. I feel that consistent routines lend themselves to successful outcomes. I cannot remember when I first herd this statement, but it’s a rule I try to live by.

“Consistency is the measure of success!”

In my opinion, the two most important factors in any physical health & conditioning program is first consistency and second early morning ~ every morning.

Without consistency you cannot achieve your health and skill related conditioning goals in an efficient and timely manner. As a corollary to this consistency, is exercising early morning ~ every morning. Some mornings may just be ten minutes of walking, stretching, or deep breathing. But a little consistent exercise every morning will pay dividends in your overall physical health and conditioning régime.

So why in the morning? Lets look at some facts.

Over 85% of people whom exercise consistently, exercise in the early morning. Consistency is the measure of success.
Just 30 minutes of consistent moderate early morning exercise “jump starts” your metabolism and can keep it elevated for 4-6 hours.

The general consensus of early morning exercisers is that you’ll feel energized throughout the day.

Research has suggested that consistent early morning exercise “regulates” the appetite. Subjects indicate they are not as hungry and overall make better food choices. Consistency builds results and results increase motivation to achieve health & skill related conditioning objectives and goals.

Research suggests that with consistent early morning exercise you should exercise the same time every morning and ideally wake-up at about the same time on a regular basis, your bodies endocrine system and natural circadian rhythms will begin to adjust. This takes about six to eight weeks. Oddly enough, a couple of hours before you awaken, your body will begin to prepare for wake up and exercise because it has been conditioned to intuitively “know” what is about to happen. It is much easier to awake, when the body is “prepared” to awaken.

How does this happen?

The short answer is your body’s metabolism and all the hormones involved in the activity of exercise begin to elevate while you still sleep. Thus, you feel more alert, aware, energized, and ready to exercise when you do wake up. These hormones prepare your body for exercise by regulating blood pressure and blood flow, heart rate, and respiration rate [O2 or Oxygen use].

For many people, that “time”, every early morning becomes something they look forward to, a time to think clearly & concisely, pray, meditate, plan the day ahead, or just relax mentally.

Research has proven that consistent early morning exercise increases ones overall mental acuity with a lasting effect of four to six hours.

Taking exercise early first thing in the morning is really the only way to insure that something else will not displace exercise out of your busy daily schedule.

If finding time is difficult, it is suggested that anyone can get up 30 to 60 minutes earlier to exercise if you in fact make physical health and conditioning a real priority in your life.

Research has also demonstrated that that people who exercise on a regular basis have a higher quality of sleep and therefore require less of it.

Most of this information is based on sound scientific research in the field of Exercise Physiology. The ancients have known it intuitively for centuries.

But don’t take my word for it, give it a real honest try and the rewards will be great. It may not add years to your life, but it will surely add life to your years.

Be well and Gassho!
Ken Savage

Ideas for gifts for martial artists

This time of year, there’s no shortage of people in your life that you’re thinking of, that you’d like to do something nice for. That said, there’s also no shortage of stress about finding gift ideas. We’ve got some recommendations below for the martial artists in your life (or treat yourself!) to help you find exactly the right holiday gifts no matter what you celebrate.

Recommended for Everyone

• Training gift certificates: call the dojo or contact us online to ask about training gift certificates. We’ll help you customize exactly the right certificate to fit your budget and the recipient. Call us at 617-789-5524 or use this form now.

Books

• Enlightened Self Protection by Stephen K. Hayes. Our top recommended book for beginners in the dojo, introducing you to basic techniques, ideas, and Japanese language phrases commonly used.
• Action Meditation by Stephen K. Hayes. If you’re looking for an in-depth introduction to meditation practices, this is the definitive book to have and give.
• See all other recommended books here…

DVDs

• The Complete To-Shin Do Black Belt Course by Stephen K. Hayes. This 12 disc collection is the ultimate gift for martial artists, covering all of the material in the To-Shin Do curriculum up to black belt. Hours of training and ideas for both practitioners and teachers!
• Togakure Ryu Ninpo Taijutsu Kihon by Stephen K. Hayes. If you’re interested in classical training, taught exactly in “textbook” form from the Togakure ninja family lineage, this DVD will give you a solid foundation.
• Active Meditation for Martial Artists by Stephen K. Hayes. Want to get started with meditation but need a guide? This DVD includes all the basics of meditation plus a 20 minute guided meditation you can use over and over again.
• Ninja Kuji Kiri by Stephen K. Hayes. At the pinnacle of the Togakure ninja family method is the kuji kiri spirit protection power method. Learn the prerequisites and rich lore of this once-secret method, including practical modern-day exercises.
• See all other recommended DVDs here…

Martial Arts and Habits

We live in a great system which provides us with several layers of structure and security. For example we have fresh water, stores for food and police to keep us safe. Very early in life we begin to form habits and ways of living that fit into these structures. Our very intuition, habits and reactions change to fit into these norms. Some martial arts systems teach students to break these old habits and replace them with something that may be helpful in situations which involve a great deal of stress. For example when I was training with Mr. Hayes at his dojo we were working on old school Jujutsu “Takagi Yoshin Ryu Jutaijutsu”. Mr. Hayes mentioned using the attacker’s energy against them to keep them from using your energy. When I went to see how this worked I noticed that each time I tried to grab Mr. Hayes my center was off and he was in a very good position to counter my attack.

In learning how to break free from old habits and structure we are also learning how to address new situations. When somebody attacks us they may have an expectation of how we will respond to that attack, based on their own self interest of getting what they want, even if it involves using force. Our system of martial arts deals with the redirection of that expectation. Something as simple as a technique that shifts our centerline out of the attackers path is enough to create a rupture in the reality of the attacker, just as if they tried to grab a ghost.

Break free from personal limitations

Martial arts helps people break free from personal imitations. Over the years of studying martial arts I have come across many different systems. At first I was learning the basics of martial arts: punching, kicking, sparring, ground fighting and so forth. I felt, at the time, that this was the highest level of freedom. Then I started to think about applications outside the Dojo (school) and at that point I felt that I had achieved the next level of freedom. My next step in the exploration of martial arts was to see how they worked in a new environment – again an application outside the Dojo. I realized that nature, the ground the earth and sidewalk were not like the mats we had at the dojo or the sparring that was made possible by the ring. At this point in my training I started sparring in rivers on hills or deep in the snow. However, I still did not feel like I had achieved what I wanted and I began to think that this was occurring because martial arts was very limiting but instead what created a limit was my own way of thinking.

Some martial arts systems like Ninjutsu and Toshindo are there to help people break free from self imposed limitations. This is why it is called a martial arts school (Ryu). The school provides you with the tools to break free from your own limitations. Initially when I was a young student I thought that martial tools (sparring, jumping rope, ground fighting and bag work) were the end or highest level of martial skill. I even made fun of other people who were not training in the same way, however, only later did I realize how limiting this way of thinking was. You see, what I failed to understand at that time was that this method of training – the set of tools I had acquired – were only there to help me break through my own limitations. An old teacher of mine used to say “Don’t eat the menu because you think it’s your lunch but choose your food carefully so it gives you energy to live and create.”

Mr. Hayes has helped me along the path of self discovery as a martial artist but I am constantly aware that it is up to me to search for the next personal break through.

Martial Arts and Self-Defense Part 3

When you are studying martial arts for self defense, it is important to make sure that you are using the correct technique with respect to the type of attack that is happening. This also includes your state of mind, since it is responding to the attack as well. Mr. Hayes has discussed the five states of the mind during an attack, they are; (Godai no kata five element form – earth, wind, fire, water and void).

These particular states of mind manifest themselves when we are under pressure. For example when we are surprised or caught off guard we could freeze (or) pull away from danger. The later being the best reaction. With correct study and training of the interaction between the mind and body we can close the gap between martial art technique and self defense techniques. The other day a student from our school was walking home from work when a person tried to grab them. The student’s reaction was to pull away and escape and avoid engaging the attacker. The student indicated that the training helped them to react in a manner than was fitting to what was needed at that particular moment.

The correct type of training for the student is very important. The best thing to do is to learn with an instructor who is qualified to teach. Training should always help a student reach their goals. If you want to learn how to defend yourself then study self defense and how the mind and body can work together.

My Teacher (Stephen K. Hayes) blog post talks about this subject : www.skhquest.com/2009/08/18/what-you-resist-may-save-you/

My First Lesson In Martial Arts

I received my first and most significant lesson in martial arts from my father. This lesson had to do with correct behavior. He taught me respect for myself, my country and people. He also taught me how to be fair, even handed and yet at the same time not to put up with any foolishness. When I was a child I learned how to box, how to sweep somebody’s leg and I began my studies in martial arts which progressed to Judo, Hapkido, boxing, Jujutsu, Arnis,

Ninjutsu as well as free sparring and knife work.

As I became older I also studied (in a correct and safe way) how to work with weapons including guns. However, an increase in power is always accompanied by an increase in responsibility. The correct role of a martial arts teacher or (system of study) is to function as a mentor to a student. This is not dissimilar from the role a parent would take with a child, which is one of great dedication and protection. I cannot imagine any parent either hurting or teaching their children to hurt others and yet unfortunately many students today are injured as a result of incorrect training.

Imagine, if you will, what it must have been like in feudal Japan for a Great Master to train a Young Samurai. The Master would spend years training and guiding his student, in such a way that the student would one day be able to carry on the lineage he was learning. It was understood that a Samurai could die in battle or for the person he was protecting – but never from foolishness, or because they engaged in childish quarrels. Today, the martial arts we study at this school are very much the same in style and they should also be applied the same way towards ourselves and others. Our skills and knowledge are there to help and protect people and not to hurt or subjugate others.

Please keep that in mind as you advance in your training, as others have done before you for many centuries.

Martial Arts and Self-Defense Part 2

Self defense is the process by which we avoid danger. This is done by using a combination of our intellect and our physical bodies. First and foremost it is important to recognize fear. Fear itself can be utilized, however, it can also make us overreact or it can impede us from evading a situation. Making correct judgments under pressure is a very difficult process and this is where training is particularly important. When training for self defense it is very important to recognize that this is not only about kicking, punching and choking. It is about your mind and how focused you are on addressing the particular situation at hand.

How will your mind affect your ability to keep safe? Will you escalate out of anger and start punching the attacker only to find that they are hiding a knife? Alternatively will your mind respond to fear by freezing you in place? Last week our class addressed this issue since we worked on drills and skills that make the mind stay centered under pressure. A member of the dojo commented on this the following week. He mentioned that he was able to foresee a situation escalating at work and was able to redirect the energy in a positive manner, since he was able to focus his intentions correctly.

Martial Arts and Self-Defense Part 1

After a seminar in Boston    Mr. Hayes and I were discussing Martial Arts and self-defense. Mr. Hayes was commenting on the fact that moving in a reckless manner was very dangerous in Martial Arts and self-defense. This was a subject which was discussed recently in one of our leadership classes at the Boston Martial Arts Center. One of my students asked how one can move in an environment in which weapons were being used, since this is often the case in situations/attacks which occur outside the dojo. The most important thing to consider is to move in a way that would greatly reduce the chance of getting hurt. By moving in a non-reckless way and by not ‘just’ using speed and power a person can greatly improve their chances of survival. (It is very important to use techniques that are made for self-defense if one is going to defend oneself – see part 2 to this post). This lesson was made very clear to me when I was working as a doorman and was asked to walk a very impaired customer to the street. The customer bumped into the hallway and I noticed that he had a broken beer bottle cupped in his hand. I took care of the client appropriately, but had I rushed into the situation with reckless intent I could have become seriously injured and lacerated.

Boston Martial Arts Center

Seminar at Boston Martial Arts Center June 27,28 2009

Boston Martial Arts Center June 27,28 2009 Kenjutsu,Yarijutsu and Taijutsu Seminar (Sword Arts, Spear Arts and Unarmed Martial Arts)

This seminar will cover how to use the Ninpo Taijutsu (Self-Protection and Fighting Method). We will be working on developing intelligent responses that originate from a deep examination of the older Japanese fighting systems in relationship to changing modern environments. Please bring MMA style gloves, training sword and mouth guards and a 6 foot stick.  Students are also encouraged to bring a healthy lunch although local restaurants are also available.

Special Optional Evening Training for seminar attendees:    (Awareness, Meditation, Taijutsu section)

To register please call the Boston Martial Arts Center at (617) 789-5524 or Mail Payment to : New England Ninpo 161 Harvard Ave #4e Boston, Mass 02134
DATE: 6/27-28/2009
TIME: Sat. 12:30 p.m. till 4:00 p.m. Sun 10:00 am till 3:30 p.m.
LOCATION: 161 Harvard Ave. #4e
Make Registration Check Out To:(New England Ninpo)
Cost is $ 175 for two days.

* at this seminar ask about upcoming invitation only events this year.

Dojo and Martial Etiquette

During the old days of feudal Japan, the way a person acted and carried themselves could mean the difference between life and death. For example placing the sword in an incorrect fashion while sitting with fellow warriors could send the wrong signal or using an incorrect word could send the wrong intention. Comportment was an essential expectation of society, and trained warriors had very high standards of behavior – learning from the very first day of training how they should act.

In today’s dojo it is still important to maintain correct etiquette and respect not only for yourself but also for your training partner. In order to train effectively your mind needs to be at ease and proper etiquette facilitates a structure which helps students learn and feel safe at the same time. Please remember that in choosing to study martial arts you are also choosing to learn from history, including all of those who preceded you as well as all of those who used what you are studying to protect others.

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