my martial arts journey

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Fall, Stand, and Repeat: My Martial Arts Journey Paperback – February 21, 2018

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This book will not teach you how to fight physically, but mentally--how martial arts training can give you a powerful, mental edge and a strong mindset. It's a book about how martial arts helped me on my personal journey--how martial arts helped me realize the power of respect, discipline, and honor. It will show the importance of controlling your focus and not letting anger, frustration, or fear destroy you. This is a simple story of an ordinary man who deeply has enjoyed growing and training in the martial arts and how the martial arts training has been a beautiful distraction from the negative drama that life throws at times. In over 20 years, I've learned many valuable skills and life lessons. One of the most impactful skills I learned in all my martial arts training is the application of a simple formula: Fall, Stand, Repeat. If you can learn to habitually climb your way back up from the inevitable falls--both on the mat, and in the dojo of life--you will achieve and exceed your goals.

• Print length 150 pages
• Language English
• Publisher Ebookit.com
• Publication date February 21, 2018
• Dimensions 5.25 x 0.35 x 8 inches
• ISBN-10 1456630393
• ISBN-13 978-1456630393
• See all details

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• Publisher ‏ : ‎ Ebookit.com (February 21, 2018)
• Language ‏ : ‎ English
• Paperback ‏ : ‎ 150 pages
• ISBN-10 ‏ : ‎ 1456630393
• ISBN-13 ‏ : ‎ 978-1456630393
• Item Weight ‏ : ‎ 6.2 ounces
• Dimensions ‏ : ‎ 5.25 x 0.35 x 8 inches
• #1,066 in Martial Artist Biographies
• #12,990 in Martial Arts (Books)
• #70,684 in Exercise & Fitness (Books)

About the author

Anthony vano.

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Useful Tips for the Martial Arts Journey: A Personal Perspective from a BJJ Practitioner

A Journey of a Thousand Miles Starts with a Single Step

The journey of any martial artist begins with interest and curiosity: the proverbial single step that grows over time and drives him forward. With consistency and determination the novice student finds the way to enjoy every moment of the journey, not rushing to arrive to a single final endpoint, but understanding that it is okay to have multiple goals stretched over a never ending learning experience. The true martial artist realizes that accomplishment and happiness comes from studying the discipline(s), the skills and knowledge gains, the experiences, the friendships and, ultimately, the legacy we leave behind. Gracie Barra gave me a little bit of everything since I joined close to five years ago – and also the satisfaction to know that the journey continues.

At first I was a little apprehensive (already being in my 50’s.) I wasn’t sure if I was allowed to practice and train without restrictions – but to my surprise the GBO Family welcomed me with open arms, treated me like one of the team, and gave me the opportunity to learn from the best. Based on my personal experiences I believe I can provide a few words of advice to other BJJ students already practicing or looking to take that first step and start a BJJ training program:

• Define your goals early – you need to know what you’re after – and make sure your instructor knows your goals: he is your best partner and coach
• Start slow. It won’t be easy at first, but pace yourself and increase intensity gradually – your cardio will improve over time
• Increase your flexibility by stretching before and after your training sessions – this will reduce the risk of injuries
• Know your limitations and work within those limits – as we have learned from Master Carlos Gracie Jr., “everyone can learn and benefit from BJJ”
• Train with partners you can trust but don’t be afraid to try your game against heavier or more skilled partners – also, when rolling with junior students allow them to trust you as a partner
• It’s okay to tap out, even if you find yourself doing it often, in most cases you learn more when you lose a match – think about what you did wrong that led you to defeat – ask questions when in doubt
• Always maintain proper nutrition, high in protein and low in saturated fat, and consult a professional if you are following a strenuous training regimen
• Realize the benefits of cross-training – mix your exercise routine with running, cycling, swimming, weight training and other physical activities
• Give your body proper rest and sleep between workouts – don’t train 7 days a week
• Always consult your Doctor before starting an exercise program – especially if you have been sedentary for an extended period of time
• Take the time to teach junior students proper techniques – improve your own game by teaching others what you have learned
• And last but not least, involve your family in physical training and healthy lifestyle – there’s nothing better than sharing time with your family doing something love

These are just a few words of advice but the wisdom behind them comes from years of training. Congratulations to those who already took the first step and are well into their journey – I hope my perspective has provided you with a few ideas you can use to improve your training program. For those who are still thinking about it, I hope the tips I offered give you enough insight to chose a path forward and make an informed decision. To all BJJ practitioners, practice what you love – happiness will follow…

Contributing Writer: Hector ‘HXC’ Cordova, Sr. Blue Belt at GBO   marciosimas.com

99% of the time – Oldest Student on the Mat “Special thanks to my Teacher Marcio Simas , owner of GBO, and Congratulations on Achieving the GB Legacy Award” Also, Big Thanks to my Instructors ‘Gutty’ and Rodrigo

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The Martial Arts Journey

Action karate whitehall.

I’ve been silent on the website for a while, but there has been a really good reason. I’ve been working with my instructor to open a new Karate school.

The new school is “Action Karate Whitehall” and it is located at 3690 Lehigh St, Whitehall PA, 18052.

You can follow us on Facebook at https://www.facebook.com/actionkaratewhitehall/

Or you can check out our website at https://actionkaratewhitehall.com/

Martial Arts News – April 2017

1. If you don’t go to stupid places, 2. with stupid people, 3. doing stupid things, it is much harder to get involved with danger.  – Rory Miller, The Rule of 3.

What is Situational Awareness?

As martial artists we often talk about being aware of our surroundings, but what exactly does that mean.  For me, it means knowing where the exits are, recognizing who is in close proximity to me, and spotting what doesn’t belong.

When looking for exits, keep in mind that they aren’t always a doorway, and they don’t always lead outside. They are meant to get you from your current location to someplace safer.

It might seem a little paranoid, but when people are within arms reach of me or approaching to that distance, I become hypersensitive to them. That doesn’t mean I stare at strangers with an evil eye, but I do take note of their attitude, hand position, general posture and whether their proximity is appropriate for the context. I’m not as likely to raise a red flag if I’m waiting in line at Disney or squished into a crowded elevator. Where as if I am going to my car and someone is leaning on the car next to mine, I’m more likely to awesome the worst.

And that kind of leads into the next point, spotting what doesn’t belong. I’ve know people who will ask me what color eyes a stranger had to see if I was being “aware.” I’ll fail that test every time.  Ask me to point out the guy in dark sunglasses in a dimly lit room…. yeah, I got that.  You can’t be observe every detail, and the more you try to focus on one thing, like the color of someone’s eyes, the more likely you’ll miss something else.

Most of us already recognize when something is out of place. In the article linked to above the author talks about going to a dog park where there is 30 dogs running around and one that is growing and snapping its teeth.  You don’t have to know whether the dog has a collar or what breed it is to know that you might want to keep an eye on that one.

Teaching Situational Awareness to Kids

Speaking of Situational Awareness, one of the best ways to improve it is to make a game out of it.  The article talks about doing it with kids, but you could just as easily do it with a group of adults, or even by yourself.

It the article, the author talks about breaking the game into three sub-categories. One would focus on the place, the other on people and the third on things.

I like the places category, but I’m not a huge fan of the other two.  With places, the questions focus on “Where are the exits?”, “Where did we par?”, “Where would you go to be safe?”  Those are good questions to ask when you are in a new location.  I wouldn’t ask them an hour later because by then the information isn’t nearly as useful to have.

For people and things, the author asks specific questions about a person or object that was encountered. What color shirt did the cashier have on? What was the sign next to the door?  I think you are better asking “who doesn’t belong?” or “What’s out of place?” And,  I think it’s better to ask those questions in the moment.  After all, you want to train awareness not memory.

If you are working with kids, focus on a small scale such as a display where all the boxes are facing one way but one is facing the opposite.  Then, specifically ask,  “What is out of place in that display?”  Once they get the hang of it, turn it around. Have the child discover something out of place and challenge you to find it.

Keep in mind that young kids might (make that probably) say something embarrassing if you ask them about people. You don’t want to hear, “the fat one” as the answer when you ask  “Who doesn’t belong in that group?” A safer bet might be about an item of clothing. “Who has shoes not like the others?” or “Who’s not wearing a name tag?”  When you are specific you can always ask the follow up question. “What does it mean when someone is wearing a name tag?” “Why do you think the one man has on sneakers when everyone else is wearing boots?”

Keep it simple and make it fun. That’ll go a long way to helping kids (and adults) for a lasting habit.

Top 10 Pre-Incident Indicators

Recognizing a threat is the first step to avoiding it. Here is a list of ten things to be aware of.

• Inexplicable presence – Someone appears out of place.
• Target glancing – Someone watching you without trying to look like they are watching you.
• Sudden change in status – Someone changes their position when they see you.
• Correlation of movement – Someone falls into step with you, matching your pace or direction.
• Hidden hands causing unnatural movement(s) – Someone is hiding a hand (or both hands) as the move.
• Inappropriate clothing – Someone wearing a heavy trench coat on an sunny, summer day.
• Predatorial movement/actions that seek an advantage/dominant position – Two people approach and begin to flank you, or one cross the street to get in front of you while his friend continues past to get behind you.
• Unnatural impediments to free movement – Someone is blocking your way.
• Unsolicited attempts at conversation – Someone tries to strike up a conversation out of the blue. Especially if they get hostile if you try to avoid them.
• Baiting – Someone accuses you of something or implies you did something wrong.

None of these ten items are a sure fire test to say that someone is going to attack you, but all of them should put you on alert. If the situation doesn’t feel right, then it’s time to get out of there.

Recently I heard an instructor say something like “Your safety overrides their feelings.”  In other words, don’t be the nice person who doesn’t want to hurt someone’s feeling if you are even a little concerned for your safety. Your safety is always your number one priority.

PEAK HOW TO MASTER ANYTHING by Anders Ericsson | Animated Core Message

Simply doing something for hours and hours doesn’t mean you’ll improve.  In fact, once you reach a point of “acceptable performance” your actual skill level is likely to decrease even if you continue to practice.  Your practice must be deliberate with the intent to improve if you wish to get better doing something.

“Mental representations explain the difference between novices and experts.” – Anders Ericsson

The core components of Purposeful Practice are:

• Have a specific, small, incremental goal.
• Practice session are periods of intense focus.  Distraction are eliminated.
• Immediate feedback after each attempt that was easy to understand. Success or failure.
• Operate just at the edge of your ability. Push beyond your comfort zone.

Deliberate Practice is the combination of Purposeful Practice with Expert Coaching.  Sort of like what we do in a Karate class.

The Gift of Fear: Survival Signals that Protect us from Violence – I have only started reading this book, but I was blown away by the content in the first few chapters.  It was highly recommended to me by a fellow martial artists, and it is definitely worth the price.  If you are a Kindle Unlimited or Kindle Prime member, you can read it for free as one of your borrows.

Martial Arts News – March 2017

“In battle, do not think that you have to win. Think rather that you do not have to lose.” Gichin Funakoshi Founder of Shotokan Karate

Martial Artists Against Bullying

Unfortunately, bullies seem to be everywhere.  As martial arts instructors, helping children deal effectively with bullies seems like a no-brainer, but it’s important that we begin with a solid foundation. This is a free program that provides the foundation that any martial arts instructor can use to plan their own seminars to help kids deal with bullying.

Even if you’re an expert, its worth a glance.

• Session I – What is bullying? Why do people do it? Why is it bad to bully others?
• Session II – What should we/shouldn’t we do when we see others being bullied?
• Session III – How should you deal with bullying?
• Session IV – Buddying

10 Requirements for Teaching a Self-defense “Move”

Here are some things to consider when you are figuring out what drills to do during your next self-defense session.  There is no “one move” that will work in every situation, but there are lots of moves that won’t work in any.  These question will help to get the most out of the moves you practice.

• Is the Move significantly better than an instinctive response?
• Is the Move appropriate for the situation?
• Does the Move meet the standard for legal self-defense?
• Does the Move meet the criteria of attempting to create the results of the Rory Miller’s Golden Move? (Damage the attacker. Minimize the student from taking damage. Put the attacker in a worse position. Put the student in a better position)
• Is the Move consistent with the student’s goal of creating one of the following results given the student’s risk/occupation profile? (Escape for your student. Control of the attacker by your student. Disabling the attacker by your student.)
• Is the student capable of executing the Move in an actual conflict?
• Does the student have the prior training and experience to be able to execute the Move under stress?
• Is the student able to train this Move to become proficient?
• Will the Move NOT put the student in a worse position if the Move fails to work as intended?
• Is the Move consistent with increasing the student’s understanding of the context of his or her actual risk profile?

7 Tricks to Finally Nail the Whole Portion Control Thing

This is my struggle these days.  When I was young I could eat anything and get away with it, but now I need to be more selective.  A good workout and picking the right foods helps a lot, but it will only go so far if you aren’t also limiting the intake.

• Always aim for a 50/25/25 plate – 50% vegetables, 25% lean protein and 25% starch/carbs
• Eat off smaller plates – This will help to trick your mind, and it’s a good tool for those of us who always seem to be going back for seconds.
• Set aside leftovers before your meal – This can help with the “well, there isn’t enough to save, so I might as well finish it” mentality. (One I suffer from when chocolate cream pie is involved.)
• Go halvsies at restaurants – The portion sizes at restaurants are often way to big. You don’t have to split the meal with your partner. Take half of it home for later.
• Stop eating straight from the bag – Dump the chips into a bowl when you are snacking if you want to know how much you are eating and to prevent yourself from accidentally finding an empty bag in your hands.
• Survey the scene at the buffet – Do the walk and plan your meal before loading up your plate.
• Separate meal time from TV time – Focus on the meal so that your mind is fully aware that you ate something.

How to Practice Effectively

This video from TED Ed looks at what it means to practice, and how we can do it better. It’s not just about the hours we practice, but the quality and effectiveness that goes into that practice.  Practice needs to be consistent, it needs to be focused, and it needs to target our current weaknesses or current limits.

For example, if I can do twenty-five pushups with ease, then only practicing ten probably isn’t  going to do that much for me.  Also, when working on technique, try to find an area for that technique that you can improve. Can your kick be faster or more powerful? Does your chamber or balance need work?

Don’t just practice what you are good at. Work on improving each time that you practice.

When you practice, stay focused.  If you are watching TV while practicing your kata, you aren’t going to see much improvement on the kata, and you probably won’t remember what you watched on TV either.

Start out slowly to get the form correct. Practice is about repetition, and you want to repeat the right thing, so begin slowly (or in slow-motion) to make sure you are doing it correctly, then pick up speed as you become more comfortable.

Take breaks. Frequent repetition is good, but your body and mind needs to take breaks. Instead of going for one mega-long workout, try doing three smaller ones spread throughout the day.

And once you get proficient, visualize what you are practicing. Imagine yourself doing it as vividly as you can in your head. This last tip is great for right before testing or competition. It helps to reinforce what you have been practicing physically.

Karate-Do: My Way of Life by Gichin Funakoshi

Whenever I need a little inspiration for my own, personal martial arts journey, this is one of my go to books.  Considered by many to be the father of modern day karate, this book provides an excellent insight into the early days of karate.

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My Martial Arts Journey

Some people can spend their whole martial arts career focused on mastering one particular system. That is their journey and I have a great deal of respect for that. To me, nothing is more beautiful than seeing a traditional art performed by highly skilled practitioner that has spent their life striving for perfection. However that journey is not mine. Although I have never been diagnosed, but I am pretty sure that I have an extreme case of ADHD. I get bored pretty easy and if I was to practice just one art, I’m sure that I would get burned out and simply quit training all together.

Instead, I train in several systems. My journey has exposed me to a lot of different methodologies of martial arts with the result being that I’m not a master of any particular style, but I know a little about a lot of styles. I’m not saying that this is good, it is just where I find myself.

However, what my journey has shown me is, that once you get past many of the rituals and traditions, at the core, how similar many martial arts are to each other. After all, there are only so many ways that the elbow bends. Power is power. Speed is speed. Many styles might go about things differently at the beginning, but eventually they usually come to the same conclusions.

What I try to do in my training and in my teaching is to use my Kenpo as a base from which to blend techniques and theories form other systems. Is it perfect? No. I see plenty of holes in my methods. But over time, I believe they are getting smaller. I think with an open mind and a disciplined training regimen, a lot of progress can be made. In my videos, I try to share my concepts of blending techniques using basic universal attacks as a base. Hopefully the videos will help viewers stimulate their own creative juices.

For info on our program go to  http://www.kovarsystems.com/kovar-systems-products/dave-kovars-instructor-toolbox/

Happy Training

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MARTIAL ARTS JOURNEY

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Where to watch movies for free in Moscow this summer

People watching a movie in a Pioner 24-hour open-air cinema in Gorky Park.

Temporary cinemas will be popping up across Moscow very soon, starting from July 16. All of the spots are brilliant examples of either constructivist or avant-garde architecture, so expect striking settings. A selection of classic Soviet films will be aired using cinematic equipment from the last century. All the screenings are free although online registration is required beforehand, while there will also be guided tours of the spaces, organized by the “Moscow through the Engineer's Eyes” company.

Registration will be open soon at mos-kino.ru

Bread factory

Following the success of former factories transformed into art spaces (VinZavod, Arma, Trekhgornaya manufacture), Khlebzavod (“bread factory”) No 9 is one newly opened joint that is attracting creative types from all over the city. The movie Time! Forward! will be screened in the building’s boiler room on July 16. It follows workers from the Magnitogorsk Iron and Steel Works, one of the largest steel companies in Russia, and is based on a novel by Soviet writer Valentin Kataev.

What’s more, Khlebzavod is a monument to constructivist architecture. Where better to watch such a film?

Novodmitrovskaya St. 1

Roof of the Narkomfin Building

The Narkomfin Building was originally designed to house high ranking employees at the Commissariat of Finance. It was built by architects Moisei Ginsburg and Ignaty Milinis. Also a fine example of constructivism, it’s currently in a state of disrepair, locked down, and fairly difficult to get into - which is like a red flag to a bull for more adventurous types.

However, on July 30 the place will be opened up and people will be welcomed onto the roof to watch the film Faith and Truth.

Novinsky Blvrd . 25b1

Khrushchyovka courtyard

A courtyard located in the 9th experimental block of the Novye Cheremushki district will turn into an outdoor cinema this summer. Cheremushki is the first district where Soviet leader Nikita Khrushchyov decided to build the iconic Khrushchyovka apartment blocks in the 1950s. As a result, thousands of Russians were given their own pads after decades living huddled together in communal apartments known as kommunalka .

Cheremushki is the adapted film-version of Dmitry Shostakovich’s operetta and will be shown here on Aug. 6. The organizers of the multiple screenings - the Moskino cinema chain - say they will revive the Soviet tradition of neighbors meeting in courtyards for a good old tongue wag. There will also be a guided tour of the block.

Address to be confirmed at mos-kino.ru

Pioneers Palace

If you want a slice of the postwar Soviet avant-garde style, head to the Pioneers Palace at Vorobyevy Gory. Pioneers Palaces were youth centers for sport, creativity, and hobbies for Young Pioneers (a communist organization for children) during the Soviet Union. There were dance classes, martial arts, drawing, and many other activities.

To Love a Man , a movie about two young architects building a new town in Siberia, will be shown here on Aug. 22. There will also be a lecture about building experiments in the 20th century.

Kosygina St. 17b2

A secret place

The last cinema venue remains a secret. On Aug. 27 there will be a screening, but at the moment no one knows where. Information will appear on mos-kino.ru but those who attend all four screenings above will be able to guess the last location.

A talk about architecture and Soviet history also will be hosted here.

The Unique Burial of a Child of Early Scythian Time at the Cemetery of Saryg-Bulun (Tuva)

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Pages:  379-406

In 1988, the Tuvan Archaeological Expedition (led by M. E. Kilunovskaya and V. A. Semenov) discovered a unique burial of the early Iron Age at Saryg-Bulun in Central Tuva. There are two burial mounds of the Aldy-Bel culture dated by 7th century BC. Within the barrows, which adjoined one another, forming a figure-of-eight, there were discovered 7 burials, from which a representative collection of artifacts was recovered. Burial 5 was the most unique, it was found in a coffin made of a larch trunk, with a tightly closed lid. Due to the preservative properties of larch and lack of air access, the coffin contained a well-preserved mummy of a child with an accompanying set of grave goods. The interred individual retained the skin on his face and had a leather headdress painted with red pigment and a coat, sewn from jerboa fur. The coat was belted with a leather belt with bronze ornaments and buckles. Besides that, a leather quiver with arrows with the shafts decorated with painted ornaments, fully preserved battle pick and a bow were buried in the coffin. Unexpectedly, the full-genomic analysis, showed that the individual was female. This fact opens a new aspect in the study of the social history of the Scythian society and perhaps brings us back to the myth of the Amazons, discussed by Herodotus. Of course, this discovery is unique in its preservation for the Scythian culture of Tuva and requires careful study and conservation.

Keywords: Tuva, Early Iron Age, early Scythian period, Aldy-Bel culture, barrow, burial in the coffin, mummy, full genome sequencing, aDNA

Information about authors: Marina Kilunovskaya (Saint Petersburg, Russian Federation). Candidate of Historical Sciences. Institute for the History of Material Culture of the Russian Academy of Sciences. Dvortsovaya Emb., 18, Saint Petersburg, 191186, Russian Federation E-mail: [email protected] Vladimir Semenov (Saint Petersburg, Russian Federation). Candidate of Historical Sciences. Institute for the History of Material Culture of the Russian Academy of Sciences. Dvortsovaya Emb., 18, Saint Petersburg, 191186, Russian Federation E-mail: [email protected] Varvara Busova  (Moscow, Russian Federation).  (Saint Petersburg, Russian Federation). Institute for the History of Material Culture of the Russian Academy of Sciences.  Dvortsovaya Emb., 18, Saint Petersburg, 191186, Russian Federation E-mail:  [email protected] Kharis Mustafin  (Moscow, Russian Federation). Candidate of Technical Sciences. Moscow Institute of Physics and Technology.  Institutsky Lane, 9, Dolgoprudny, 141701, Moscow Oblast, Russian Federation E-mail:  [email protected] Irina Alborova  (Moscow, Russian Federation). Candidate of Biological Sciences. Moscow Institute of Physics and Technology.  Institutsky Lane, 9, Dolgoprudny, 141701, Moscow Oblast, Russian Federation E-mail:  [email protected] Alina Matzvai  (Moscow, Russian Federation). Moscow Institute of Physics and Technology.  Institutsky Lane, 9, Dolgoprudny, 141701, Moscow Oblast, Russian Federation E-mail:  [email protected]

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