Determined To Succeed

You all know I started taking martial arts classes about two months ago as a new way to workout given by the awesome sensei Doug Shaffer. It is awesome! I do things like shadowboxing, kicks, bag punches, leg and floor exercises and stretches and I do my best to try to repeat those exercises in a gym when I am not in my classes…

…but I never told you about how it FEELS to do it alone – without an instructor and to do these things in front of others.

When I am in my sensei’s training area, even though there is a huge clear window at the front which allows people to stare all they want (and sometimes they do) and the door is always open so they can come in I do not feel self-conscious about doing my shadowboxing, Turkish get-ups (my least favorite thing but only because by the time I do it my arms are really tired) and line kicks because my sensei is there with me. He is obviously guiding me. A casual passerby can look or drop in and say “O.K. the big guy’s the student and the other guy is telling him how to move…”

When I am alone in my gym it’s a different story. The gym I go to is of decent size but has machines and equipment throughout, enough to make line kicks hard because they are in the way and the space is way smaller. It’s also a challenge to find a good big space on the floor to do the get-ups and other floor stuff but I manage. Those things I can handle. The biggest problem I face is the problem we all face when we go to the gym…other people watching.

When people see you on an elliptical or using a treadmill or using free weights they can see something else physical, kind of like when people see an instructor in the room. It processes in the brain. Even if someone is on the floor doing crunches or push-ups you are familiar with those exercises so it doesn’t seem so, well, foreign. But when you are trying to walk the length of a gym back and forth kicking the air in front of you, or are trying to defeat Ivan Drago from “ROCKY IV” in your head as you punch air you can start to feel eyes on you. And even if they are not they FEEL like they are, because it’s not “normal,” like “what’s he doing?”

That’s when I focus and picture my sensei right next to me telling me “Give me two minutes of kicking legs and boxing arms…GO!” I put aside what I perceive as being looked at and focus on what I am doing. When I stand in the corner looking in the mirror practicing my punches or, better yet, my upward knee kicks, I imagine my sensei there telling me to “give him ten on each side, then go back to shadowboxing.”

Today when I hit the gym it’s going to be all about the abs, doing this rocking back and forth thing (kind of like a turtle on its back) which works out your abs like a sonofabitch. And I know that, to the untrained eye, I will look like a turtle. But I will look like a turtle doing his best not to get back on his feet but one trying to firm up his “flabs of steel.”

If you go to the gym and worry about how others look at you, don’t. That is a silly, silly waste of time and energy. Most people  go to a gym to do exactly what you are doing – get fit and exercise. I am sure there are some people who go to show off and/or to judge and those people can suck it. If you go to a gym or other public place to workout you have already taken that step. Don’t let perception drag you down.

Just imagine your own personal sensei (whatever/whoever that is) right by your side giving you the encouragement you need to keep going.

My friends, I have been honored.

Yesterday, Unbeknownst to me and on the same day I wrote part one of my blog post about him, martial arts and self defense expert Doug Shaffer, my sensei, wrote his blog post about me (WHICH YOU CAN READ BY CLICKING HERE) . It was very cool to read how my workouts could inspire a teacher who has been doing this for as long as he has, especially when just being in his class inspires me (and by the way I DID TWO HONEST-TO-GOODNESS PUSH-UPS YESTERDAY).

In my blog yesterday I began my Q&A with Sensei Doug about how mixed martial arts can be awesome for physical fitness. Today, I continue my conversation with Doug so grab your morning cup of coffee and jump into (or kick or punch) reading more about the benefits of using MMAs (mixed martial arts) to enhance a weight loss journey…

Sensei, what do you want people to learn when they come to you inquiring about MMAs as a way to improve fitness? Are your goals the same as theirs?

I guess the biggest thing I want people to understand is that everyone can do this at any point in their lives. It’s never too late to get yourself in shape and start moving. Everyone has reservations about embarking upon a life change such as this, but when you have good coaching, it’s a gradual, beneficial change that is much longer lasting. My goals as a teacher are the same as my students’. Most teachers might have a different opinion, but not me. I’m in the business of improving the quality of people’s lives through staying healthy, training, and learning. I still compete, and I still train everyday, just as my students do. The students tell me that they, too, are there in order to improve their lives through what I have to offer. We all treat each other as an extended family and every time a new student walks in the door, they are welcomed as a part of that family. We all have learned over time that this is not easy, but we also lean on each other for support along the way. I want everyone to know that they can do this! EVERYONE can practice.

What kind of diets do you suggest people follow to go along with MMA training?

This is a complicated question, and the answer is subject to the needs of the person training. Again, please ask your doctor first. If you’re not used to any kind of training at all, you’ll need to do some research as to what to eat to provide the correct nutrients and long lasting natural energy. Asking your health care professional is the best place to start.

What are the benefits of doing MMAs? Toning? Strength training? Etc?

MMA is a great way to not only improve your cardiovascular health, but increase your range of motion, and flexibility while toning and developing. It really is a complete system that calls on your whole body to perform. During an average session you’ll not only be burning calories, but you’ll be focusing on the development of your body and getting closer to the way you want to see yourself in the mirror. It’s a very rewarding feeling watching your arms, chest, back, and stomach begin to chisel out after just your first few weeks – yes, I said weeks – of training. There is no such thing as being too strong. This is your time to improve yourself and work on your own personal goals.

What is a good recommended workout regimen in terms of days per week, hours per day and time spent?

If you are just getting started with a new routine, I recommend training at least three times per week. If you are training in a studio or a gym with a trainer, they will have a program in place for you that will have you working anywhere from 45 minutes to and hour. When you are not at the gym, it’s important to stay lose and open by stretching at home, and making sure you’re staying on track with the proper diet as recommended by your doctor. Diet and exercise must work together in order to have any good results. If you’ve already been training for some time you might want to try bumping up to 4-5 days per week. Most importantly, it’s key to listen to your body. If you feel that you’re over doing it you need to take time to rest and prepare for the next session. Your body will tell you when it’s tired. Please take time to enjoy what you do.

Want to know the kicker (ha, I made a martial arts joke)? Even though I leave Sensei Doug’s class drained and tired I always go back and try to do something I’ve learned harder and faster, to test what I’ve learned and to build on that now that my body has warmed up a bit and isn’t so stiff.

So if you’re thinking about fitness, just like Daniel-san found out in “The Karate Kid,” it all starts with a great teacher. Thanks, Doug, for everything. See you again soon.

Recently, I had the incredible opportunity to begin my mixed martial arts workouts with martial arts and self defense expert Doug Shaffer. I knew this was going to be a series of down-and-dirty workouts. I knew I was going to sweat. I knew I was going to sleep until noon (well, 9:30 a.m.). I knew I was going to hurt…and I love every minute of it.

The martial arts I am learning are a mixture of Kempo karate, Jiu-Jitsu and American kickboxing, so I started my training by learning how to punch. I put on my MMA (mixed martial arts) gloves and I went to work learning how to throw a punch (something I am proud to say I have never done in my life in the real world) using the heavy bag. Next came kicks. Yep, no “Karate Kid”  “wax on, wax off,” “hang your jacket up” stuff. I went right into kicking and how to properly kick (with a flat foot against the target). Then into using my knees. Then into a combo of all three.

Can you imagine the sweat dripping from me after each class? Believe me, it’s in buckets. But that’s a good thing. That is what I signed up for. To give you all a little insight into what I’ve been talking about these past almost eight weeks I asked my sensei Doug a few questions about martial arts and why it seems more and more people are taking it to enhance a weight loss journey…

How many people come to you, like me, wanting to take MMAs as a way to lose weight/stay in shape?

“More then you’d think! Most people see UFC on television and say to themselves “I wish I could get that same type of workout, but I really don’t want to get elbowed in the jaw. Does such a workout exist?” Yes. Not all of us have an interest in competition on a professional level. Some of my students do, but my most popular adult programs are fitness based. These days people tell me that their two main reasons for training are stress relief and weight loss. What better way to combine the two worlds then hitting things? Out of all the adults I have in my studio, I’d say a good 85 percent are in it to stay in shape.”

What mixed martial arts do you teach? Why those particular ones?

“The styles of martial arts that I teach are the ones that I have had the most training in. I’ve been studying Kenpo karate for over 20 years now. I first started training in 1987. Kenpo’s main focus is on stand-up striking, and stand-up self defense. In the late 1980s, it was becoming very popular and is a very effective “street” art. I also teach Gracie Jiu Jitsu. Let’s face it, any good old street fight is going to end up on the ground. Although I did not get into my jiu jitsu training until 2006, this system of self defense from the ground, and the science of grappling has always held a special place in my heart. From the very first time I saw Royce Gracie in UFC 1, I knew that was a technique that I needed to learn. I discovered my teachers through a friend. I had no idea there was even a Gracie studio in or near Philadelphia until four years ago. I feel these two art forms offer something for everyone. I chose to teach them because I feel that it’s important to be ready for any type of situation on the street.”

What originally got you started and interested mixed martial arts?

“My interest in the martial arts started from the time I saw my first Bruce Lee movie. Like most kids my age, we all played around with the moves we saw on the silver screen. Bruce was the first person I’d ever seen that made things like that seem possible for a little guy like me. Add to that the fact I went to a VERY tough school growing up, and you’ve got the recipe for a kid that NEEDS to learn how to protect himself. At least two, maybe even three times per week, I’d get into a fight in the schoolyard because I did not like to take crap from anyone. I’d also have no trouble standing up to people twice my size if one of my friends was being bugged by some bully. It really got to the point where people knew I’d fight, so they’d look for me first.”

How can this type of training be good for weight loss and fitness?

“With the advent of programs such as cardio kickboxing, Tae Bo, and even the famous P90X, this training is becoming very easy for the public to get its hands on. A traditional martial arts workout will focus on only the areas that increase strength for standing positions. Growing up, we used to do countless amounts of stance drills. We’d practice kicking, punching, and blocking with partners, and we’d spar at the end of every class. This style of training is great for muscle tone and endurance, but it fails to activate and use every important muscle group needed. When you incorporate ground fighting and grappling, you are now able to target the rest of the body in a way that the stand-up skills lack. In order to have a complete workout, you need to be training your entire body every time you practice. Mixed martial arts does not give the body a chance to overlook a single movement.”

Does a person need to be in the “best physical shape” to begin taking MMAs?

“Absolutely not. A person can come to me in the worst shape they’ve ever been in, and still get the best training they’ve ever had. I was speaking to my class some months ago about this very same subject because this is the most common objection I hear. “I’m not strong enough to do that,” or, “I’d hurt myself if I tried that.”  One of my students said it better then I could have, and this has become a mantra for that particular class: “this is an evolution, not a revolution.” If you’re in bad shape to start with, and you make the personal commitment to change, you’ve already started your journey! The point in coming to class is so that you see the change happen in front of yourself over time and that you also enjoy the learning experience. Every exercise that we do can be altered or modified to fit any body type. As you get stronger, you work closer to your ideal body position. You don’t have to be in “perfect” shape at all. If you are in great shape, we take the training to the next level. I can always give a student more or less, depending on your needs. Any good coach should be in touch with the student’s needs.”

After my classes I am exhausted, sweaty (scratch that. I was mega-sweaty) and thirsty, but what incredible workouts they are. They’re the kind of workouts that should hurt. Sweat means you are burning fat and I am doing that. I am working muscles I never knew I had (like behind and under my shoulders) and I was getting my body into a new kind of workout to help trim off these pesky remaining pounds and, hopefully, firm up what’s left. And when you have an instructor like Sensei Doug, who wants to help people not just train-up for martial arts but get to their personal goals or weight loss, fitness or self-defense it turns a hard-as-hell workout into a partnership.

There is a saying in the studio in which we train which I have shared before and am going to share with you all again today, because it applies to all aspects of life…“A black belt is a white belt who didn’t quit.”

Damn right, and neither will I. Hell, if I can do it with my flabby arms, thighs and belly, anyone can.

About Doug Shaffer: Doug Shaffer, a seasoned martial arts and self-defense instructor with more than 20 years of personal training experience, is one of the most sought after mixed martial arts trainers in the region. Doug currently holds a third-degree black belt in kenpo karate, a second-degree black belt in Filipino Arnis, and a blue belt in Gracie Jiu Jitsu.  He is currently pursuing a purple belt in Gracie Jiu Jitsu from Balance Studios in Philadelphia, Pennsylvania.  He also studies Ashtanga Yoga with Phil Migliarese, a protégé of the late Sri K. Pattabhi Jois.  Doug currently trains people out of his studio in Lansdale, Pennsylvania. To contact him, please visit www.amerikicklansdale.com.

Good morning, everyone, and T.G.I.F.!

Excuse me for a moment while I streeeeeeeeeeeetch…

Ah, that first stretch (especially combined with a yaaaaaaaawn) always feels so good in the morning. Actually, there are so many times when stretching feels so good throughout the course of the day – like when you enjoy a great get up/stretch after sitting in your office chair for too long working on a project or before and after a great workout in the gym (like I do with my martial arts training).

Stretching is awesome yet stretching is so often neglected at the end of a training session because you’re too tired to do anything else. Or you rush through each stretch not getting the full benefit of each one. I have found stretching to be key in my workouts. Like I enjoy the steam room after a visit to my gym, I enjoy stretching. That has become my new steam room. It allows the muscles in my pudgy legs and arms to warm up, fending off strain, cramping, soreness, and other dangers that can occur when cold muscles are worked too quickly. Stretching also increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training (which is absolutely true. I’d hate to feel how sore I’d be if I didn’t stretch after my training sessions).

I did a bit more research. According to the Mayo Clinic, “Stretching your muscles helps you maximize the range of motion of your joints. This allows you to fully contract your muscles. Stretching can also prevent little tears in a muscle or tendon that occur when you force a joint to go through its full range of motion when the tissues are too tight.”

However, stretching itself can be dangerous if not performed properly.

Stretching without a small warm up can be dangerous as you could injure your muscles if stretching them when they are cold. At least 3 to 5 minutes of cardiovascular activity is recommended to warm up the muscles sufficiently. For example, a quick, easy, light-footed walk is sufficient to warm up the legs. Moving the arms in a slightly exaggerated motion during this walk will warm up the arms as well. Swaying slowly or shifting weight from side to side also eases the body into a stretch. If muscles have been at rest for a while, they are cold and harder to flex. Trying to stretch out a colder muscle is sometimes painful, feels too tight, and can lead to tearing, pulling, or straining.

Static stretches are the most beneficial stretches. These stretches isolate specific muscles for a few breaths. Each major muscle group should be stretched slowly and with control, holding each stretch for 1 to 3 sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain.  Static stretches work to lengthen muscles and lead to flexibility. When stretches are held, the involuntary reflex most likely will not be engaged.

Bouncing during stretching, called ballistic stretching, can be detrimental and does not lead to more permanent stretching. Instead of holding the muscle in a stretch position, the body bounces, stretching the muscle further with every bounce. This activity can be dangerous because it causes stress on the joints and can lead to hyper-extending a muscle by not being able to judge just how far a stretch is possible. It also may engage the natural reflex of the golgi tendon which takes over the bouncing and does not offer any benefits to flexibility.

He, he. I said golgi…it’s not often you get to work in a word like golgi in anything (but I digress).

The areas of the body more prone to injury are joints like the knees and the rotator cuff (shoulder). Sudden movements or twisting can cause tears in tendons or ligaments that take months to heal. Therefore, during a stretching session, focus on different stretches at each joint. Try stretching the arm across the chest and then behind the head to stretch out different muscles in and around the shoulder. Also, stretch the calves, hamstrings, and quads in the legs to support the knee joint.

When not to Stretch (heads up, my friends):

·         Following muscle strains or ligament sprains

·         When joints or muscles are infected, inflamed or hurt

·         After a recent fracture

·         When sharp pains are felt in the joints or muscles.

People with poor coordination are more likely to be injured because they may lose balance or not be able to stand in the proper position for a stretch. Also, people who do not lead active lifestyles or beginners are more likely to injure themselves than those familiar with physical fitness routines. Tight people are likely to injure muscles. Tight people are people whose muscle is tight all the time because of weight training. Finally, age plays a factor. Typically, an increased age equals an increased risk for injury simply because the body ages (ugh, so that’s another thing to look forward to in life. Great!).

As I said yesterday, to ensure safety, anyone(!) who wants to begin a fitness program should consult with a doctor. Then ask a medical or fitness professional for the best exercise regimen for you. I can’t say that enough.

So, as we begin the weekend just remember the importance of a good stretch. No matter what exercise you can/choose to do, a good streeeeeeeeeeeeetch is important to increase safety and overall flexibility…

…not to mention it feels damn good before and after.

I’ve loved (LOVED) the movies ever since I was a kid. But this is old news to you guys. Regular readers to my blog KNOW how much I love, quote and sometimes breathe movies. And with it being summertime I am in my element – lots of shoot-em-up, blow-em-up and fight-em-up action in theaters to keep me (hopefully) entertained for the two-hour stretches I invest (as well as the $10-plus dollars I spend).

In 1984 the original “The Karate Kid” came out and every kid on my block was hooked, including yours truly. That, plus reruns of movies like “Enter The Dragon” and other then-current movies like “The Last Dragon,” “Bloodsport” and “Cyborg” had us all doing the “hey-ya” sound followed by some awkward-as-hell kick/punch move that was supposed to be lightning but instead looked like, well, a kid TRYING to do a very-uncoordinated martial arts move. The heroes of the day were Jean-Claude Van Damme (before he started taking lots of drugs), Steven Segal (before we knew how weird that guy turned out to be) and the immortal Bruce Lee. Oh yeah, and Ralph Macchio.  Yes, Ralph Macchio, who will forever be doing that goofy crane move to win the tournament, the adoration of his mentor, Mr. Miyagi (the awesome Pat Morita), the girl and the respect of his enemies at the end of “The Karate Kid.”

Why am I waxing nostalgic on “The Karate Kid?” Today, I am taking a step into a larger world and am beginning martial arts training as part of a newer overall fitness regimen. That’s right, me, Bill Ivory Larson, is heading out to Lansdale, PA to begin martial arts training under the teachings of martial arts and self-defense expert Doug Shaffer. I met Doug (excuse me, Sensei) at a Tweet-up (a social media gathering of people who frequently use Twitter) and told him about my 175-pound weight loss and my journey so far. He asked me what kind of gym training I had had and I said “none really,” and he invited me to join him at his studio to begin working out using martial arts.

Whenever you lose a ton of weight, unless you are working out like a fiend every single day, you are going to have flab and skin issues. I am no exception. I have what I call “chicken arms,” flabby thighs and my tummy longs for the day it can have abs as ripped as Ryan Reynolds or Jason Statham. So part of why I am taking martial arts training is to do what I’ve always learned – change up my workouts to trick my body into burning more fat. I am also doing it to tone up those saggy bits and hopefully improve my overall fitness and health. My training will be two times a week (Wednesdays and Fridays) and will supplement the things I already do (cardio and weight training in my gym).

You know I have to say I am truly looking forward to this. I’ve never been afraid of a challenge – hell, I took scuba diving training and I was afraid of drowning – and this will certainly be one. One of the things I promised myself I’d do when I lost all that weight is do things I wasn’t ever able to do before. Being physical is one of them, whether it’s sports or activities. It doesn’t matter that I have less than half-a-year until I turn 40. Because I lost weight I feel like a new person who, knock on wood, has a new lease on life and will (hopefully) live a much longer and healthier one. And don’t worry, I will keep you all posted on how things go during my martial arts training. It will be interesting, to say the least, to see a guy whose greatest activity used to be sitting in a darkened movie theater watching movies like “The Karate Kid” actually learn to do this stuff.

It’s funny how life sometimes comes back around. We can see it every day with styles the kids are wearing (I can’t believe the long-haired look is back for boys), by the fact that 80s music is back and being embraced (only this time it’s retro) and by seeing old TV shows or movies like “The A-Team” or “The Karate Kid” remade into this summer’s blockbuster movies.  Well, while Jaden Smith learns Kung-Fu from Jackie Chan in this year’s remake (yes, it’s Kung-Fu not Karate but you don’t mess with cool movie name and franchise recognition) I will finally be living out a childhood movie fantasy of mine, too, while getting healthier and hopefully leaner in the process.

I just hope I don’t look as silly doing the crane move thing or learning “wax on, wax off.”