The Colour Blue

This week I had the pleasure of watching some students receive their Blue belt. They worked hard for it and I am happy for them.

The blue belt rank has and always will me something extra to me. For me, it is when I realized I was in a martial arts school.

Where was I before that...coasting. I admit it. I was telling a student last night how I admired this group because I could tell they practiced and put thought into their curriculum.

I, on the other hand, don't recall much before my Blue belt. I was good at memorizing and got by on just that. It was Blue belt when my eyes were opened to my own potential. I attended every class just to make up for lost time and lack of understanding of what I was really doing or even answer what I was trying to achieve.

Of course everyones journey through the coloured belts is different but for me,the Blue Belt was always the one where the rubber hit the pavement.

My only thoughts to offer, don't wait until your Blue belt to really apply yourself but if that's not the case then there is no time better than now.

JC Masterson, Silent River Kung Fu, Alberta, Canada

I have been reading a book about Zen. Actually it’s a comic book series, this one is called “Zen for Beginners” and I think this is my third attempt to read through the whole thing.(I would have never made it through University).

Anyways, one chapter had a piece in it that spoke to me. Essentially the message was as follows:
“Human Distortion of reality arise from 3 main habits

1.) Greed 2.) Anger 3.) Ignorance”
Further to that, “All beings are inherently enlightened, we just don’t know it. Only our own confusion veils us from our natural wisdom and goodness”
Pretty powerful stuff when you sit and think about it.

So why the “Zen”, at first it was just pure curiosity. Different religions and philosophies have always intrigued me but now I find I need a reminder and a source of stability to ground me and I need this everyday. I’m not saying a book on Zen is the answer but the more sources I have to keep me on the rails the better.
I find myself in a position of witnessing corruption both on a local level and a political federal level. Far more complex than I could have imagined. Truth and right conduct become mangled and distorted for the gain of a few while the perception of integrity is displayed to the majority.
Indifference and looking the other way is easy. Becoming desensitised is a way of coping with the stress of inaction or action.
I have faith in myself by way of keeping my mind, body and spirit in tact with that I can make the right decisions.

Sorry, if this resembles a babbling mess but it helps me deal with myself.
Where is a Zen Master when you need one!

JC Masterson, Silent River Kung Fu, Alberta, Canada

The Mighty Hamstring

My hamstrings have been giving me trouble for a few weeks now. Usually a tight muscle is worked out and back to normal for me in a short time. No doubt aging is a factor but should not be something that slows you down, you just need to approach things differently.

Preventative maintenance is key to keeping yourself off the injured list. Reality is, not many people take the time for muscle maintenance, ironically the older you get the more important this is but the older you get the less spare time you seem to have.

A muscle like the hamstring( which in fact is a combination of muscle groups that attach from the hip to the knee) is like an elastic band at the back of your leg. If its tight it will shorten the range or extension and prevent you from throwing high or effective kicks.

First, stretching. Don't skip the stretching. Not only does it warm up muscles but it tells you if something isn't quite right. You can have any injury and not know it for days until you make that one movement that says"ouch". You don't want to discover that in the middle of a full out committed kick..tends to be more than just "ouch" at that point!

Second, dynamic movement, kicks. Want to improve the height of the kick. After warming up and stretching the hamstring, start throwing the kicks that will stretch the hamstring further.(Cyclone, high roundhouse, dragons whip, etc.)

Third, try and fit in a massage session every 4 to 6 weeks.

Sadly, not enough people visit a massage therapist until something is bothering them or into the realm of injury. Time is always a factor for people and unfortunately so is our health care system.We seem to throw millions of dollars into reactive health care and little to no priority is given to preventive maintenance when it comes to our health.

Coverage for massage therapy ranges from none to a required doctors note to give you a token few visits for the year. I think we would be far better off to invest more of our dollars into the "before" instead of the "after".

In the meantime I have discovered the use of the foam roller to try and soften and work the knots out of my hamstring (see picture below). Another handy gadget that is not too expensive.

You can even watch a movie while spending some time on your muscles and not feel so guilty. Oh, and its really hard to eat popcorn while rolling on your hamstrings!

JC Masterson, Silent River Kung Fu, Alberta, Canada

We Don't Forget but Sometimes we Don't Reflect

Color Third Reich Photos LIFE

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These photos have been floating around lately. They were apparently lost for decades and just lately released. The photographer worked for the LIFE magazine at the time.The color photos make you feel like you are there, unlike the grainy black and whites we are used to viewing in documentaries and history books. I look at some of these photos and I am amazed by the power of one individual. I would think , at the time, the masses of people believed he was the hope and leadership they were looking for. Its fascinating yet quite disturbing, I ask the question to myself , do we learn from our past?

JC Masterson, Silent River Kung Fu, Alberta, Canada

A Righteous Warrior

Discipline is the greatest gift you can give yourself, with it, you can achieve anything..but what happens when life wont let you exercise your discipline as much as you had set out to. Are we not the masters of our own destiny, warriors of our own world and creators of our own path, striving for the pinnacle of perfection?
Tell that to your runny nosed, dirty pants 5 year old. You are Mom and you have to put that righteous stuff on hold until you get me a snack!
Its tough being a parent and trying to achieve anything in the day, never mind your life, community and globe.
We have many Moms at the school, both colored belts and black belts. I see the sacrifices they give of themselves both by attending class and practicing and by not attending class and not practicing.
As a mom, you are feeling guilty when you spend time on yourself(training) and when you don't train its usually because the family came first.
Now, I'm not saying Dads don't sacrifice, I'm only speaking from my experience and from the Moms I know in the kwoon. (Dads are another blog).

My thoughts over the years have come to this conclusion, you have to include the little ones. They wont leave you alone for very long, so don't fight it.
Kung Fu should be on your mind every day. Not just the curriculum but how do I do better at everything I do, say, feel and think.
But don't neglect your physical training just because you cant make it to class or you have no time to your self.
Get down and do push ups between reading books and crafts. Soon the little thing or things are intrigued by what you are doing and usually start to join in. Heck, get them to lay on your back and really get a good work out. Do your sit ups while they soak the bathroom walls during their bath time, its only water. Throw out some round house kicks while cooking supper and don't forget to sit in a horse stance while everyone brushes their teeth. It helps if you keep a daily log so it becomes a daily challenge for yourself and you start to feel the sense of accomplishment even if you couldn't get to class. The kids will begin to think this is all normal and then they start to expect it and sometimes tell you when you are cheating!
Don't stop training, be creative, find a way and make it to class when its possible.

So to the Moms, you are a righteous warrior!...Especially to little eyes.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Observations for the Week

Observation 1)
I have to make a definite effort to incorporate more stretching into my training. Both dynamic stretching(high kicks) and static stretching(floor work)Age is without a doubt a huge factor with the lose of flexibility. I lift weights on a regular basis as well, this strengthens the muscles but also contracts or shortens them ,if you will. This tends to work against the goal of increasing your flexibility but with the right balance you can have both.

Observation 2)
Surrounded by negative cranky people for a long duration without a daily break can make you miserable and cranky right back. The key is to recognize yourself falling into this state. Best way to fix it is be the opposite. Usually, and with a bit of luck others start to realize they are in a funk too.
Or, they find your pleasantness utterly annoying!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Center

I was reviewing the concept of "center" to the class a little while ago.
It occurred to me that sometimes these things can be a leap of faith. Once you describe where someones center is (and it is part of the Theory) you then ask them to feel and move with it.
Some people, understand but don't experience it, some people, experience it but wonder, whats the point.
I was that some people , not that long ago. As a coloured belt I would learn and memorize but not necessarily get why I had to move this way or that. It seemed silly sometimes. As I stuck with it and practiced anyways, the light would come on once in while.
The body is an easy thing to teach when the mind does not interfere. Consistent practice returns to you as automatic reaction. The mind, however, will judge, over-analyze and corrupt the drill or movements. The mind needs to allow the body to practice then ask questions.

Slowly but surely after years of practicing, I am starting to ask the right questions of myself and how I move.
Moving from your center was one of those"light comes on" moments. There are lots of reasons to move from your center but you can google those reasons or better yet ask during class.
The point is to trust a little, move, practice, self- analyze then ask a hundred questions of yourself and those around you.
That took me a long time to figure out as well.

Its coming, I'm starting to get it.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Time Commodity

I dont know where September went.

Everything seems to be building up and coming at me like an avalanche.

Work stuff, home stuff, family issues and commitments. I am sure everyone can relate. As a matter of fact, I dont think I know anyone who has told me they are bored or have nothing to do. Even my 5 year old asks when his next "day off" is. Kindergarten can be very demanding.

So why is it, we always put our own personal needs to the side first and think we will get back to them later or make up for it next week?

Im talking about daily physical activity, taking time to eat properly, taking the time to reset mentally and ensure we are not burning ourselves out.The reality is ...Later ..never comes. If you dont follow thru on promises to yourself and your well being it becomes too easy to put things off permanently that you need(not want) to do for yourself. If self improvement is not a promise and a process we commit to then we just "exist". Part of the challenge for me is to prioritize my day, delegate and ask for help when I need it.

It is once again, a matter of balance to fend off burn out and move forward as a human being.

JC Masterson, Silent River Kung Fu, Alberta Canada

Places to go and People to Meet

The two things I really enjoy working on are Grappling and Weapons.
These are the two areas I have been neglecting the most...very rusty.
So I asked myself why? If I enjoy them so much, why do they always sit on the back burner.
Comes down to a matter of convenience. Its sometimes hard to arrange extra training with someone else. Arranging schedules can be difficult. So the grappling is reviewed but not applied on a regular basis.
The weapons are all about finding the right place to train where I don't take out the ceiling lights or dent the hard wood flooring. Again, it is not something that can be conveniently done so it sits on the back burner.
This winter I want to change this habit and look at different resources.
Using the Kwoon more (a place to go) and finding some willing partners to grapple with(people to meet).
Commitment and a promise to myself will get me there.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Physiokinetics...is that even a real word?

I have been doing some reading up on Physiokinetics (essentially the science of how the human body works). Its quite interesting to analyze the human body structure and realize its true strengths and weakness. To me, its the very foundation of martial arts, all techniques should be based on the structure and mobility of the human body.
One chapter dealt only with breathing and correct posture. I almost skipped reading just because..well, I thought I had breathing and standing figured out.
Like anything you want to perfect, attention to detail is critical, not only that, sometimes we assume we have covered the basics enough to move on until you realize there is more detail in those basics.
Breathing , posture, strength and stability in your stance have far more to offer when you pick it apart from a geometrical, biological and physics point of view.
Don't get me wrong, I didn't wake up a scientist this morning, I have just begun to realize why I move the way I do and where I need to make changes to make my techniques more efficient and effective.
I have a feeling,however, correcting and perfecting this "older" body type will be a long uphill battle!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Like Minded People

You cannot always surround yourself with like-minded people. You can control most of whom you interact with by way of picking your friends, family members you choose to spend time with and even by way of the career you choose and the particular employer you work for.
I believe the people whom are on the same wave lenght as you are a source of stability,purpose and peace.
However...
it seems to me the real challenge is to interact and deal with people who are not of the like-minded category!
What better way is there to promote change then to be different and be an example from the normal flock.
Mediocrity and indifference can only be changed when the opposite is seen in a tangible form.
At work I am surrounded by lots(not all) of people who I would call the opposite of "like mindedness" (sorry for making up terms).
If you really want to make a change, this is where you need to be.. in the circle of people who you would find the most unlikely to bond with, agree with or share the same ethics and morals as.
Lead by example, care and empathize with calm and confidence. You may find more people are like minded once they are reminded of the things that really matter.

Jc masterson, Silent River Kung Fu, Alberta, Canada

Muscle Cramping

For the past year I have experienced a frequent amount of muscle cramping. It was never a problem before and I could not relate to others when they told me of their experiences.
This is no longer the case.
It is not the usual leg cramping, its an abdominal muscle cramp. The upper right muscle below the rib cage, to be exact.
I have done some research to try and resolve the problem but it appears it will not be an easy fix.
With any muscle cramp, it can be any where from mild to drop you to your knees pain.
Whats the solution?
Not sure...everyone is different and the cause and triggers vary.
Simple remedies can be proper rest periods between exertion, plenty of water and stretching before and after training, basic and good practice.
However, it can also be a sign of improper mineral balance. More specifically calcium, magnesium, sodium and potassium.
Some research claims, depending on the right or left side of the body can indicate which mineral is low or too high (not sure about that, requires more reading up on).

Upper abdominal muscle cramping seems to be rare or at least there is not the usual sports medicine articles that speak to the issue.
In the meantime I am paying attention to my diet to see if it has an effect and to watch for certain activities that trigger the muscle spasms.


JC Masterson, Silent River Kung Fu, Alberta, Canada

Yumm...me like food

I was checking out the new UBBT food tracking journals.

Wow!

I think I eat twice as much as all of them. It has definitely guilted me into looking at my eating habits.

I snack all day, for the most part its wholesome and healthy but I may need to revisit my portions.

And while I am reflecting on my eating habits, I have to confess, I also equate a really hot day with a really cold beer...or two.

So tomorrow, I will pack the same lunch box but keep the portions on the not so gluttonous side.

But with all due respect to the UBBT members, I am sure I would be a corpse in no time if I followed some of your daily diets!...eat something would ya ..I m feelin guilty.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Tough Guys and Skipping

I used to associate the skipping rope with little girls and school. Until the movie "Rocky", funny how movies can change your life, especially as a kid.
So now I skip on a regular basis. Its part of my conditioning training. I have not perfected some of the fancy drills and footwork yet but working on it.
So whats the advantages of the skipping rope, basically it builds your stamina, agility and endurance. All very important when in a sparring bout.
If you start working on complex drills it improves your foot work and coordination...plus you look really cool!

Pick up a skipping rope, try doing a minute in between your forms and kicks, etc.
The length of the rope should be right for your height. Stand on the centre of the rope, and lift the handles upward. The point where the handles meet the rope should be level with your armpits
May sure its light gauge rope for speed.
Best of all, it doesn't cost alot nor does skipping take up much room.
Work hard, train hard but have fun!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Dont forget about your Health

I thought this to be interesting.

Sometimes we take our health for granted, thinking it is like a rubber ball, as in the analogy above, but in fact it is fragile and if it shatters as described by Mr. Dyson, all other aspects of your life suffer.

Sleep well. eat well and move well.

JC Masterson, Silent River Kung Fu, Alberta Canada

Life is Good

We have been managing to get out with the 5th wheel alot so far this year. Last week we were out to the Lake where a friend of ours keeps his float plane. Raymond was grinning from ear to ear until he realized mom isn't really good at taking off on the water. (I'm a little rusty to say the least!)

Anyways, all is good but I would like to request an 8th day of the week, it seems like I cant find the time to work on my grappling and weapon forms enough, speaking of rusty.

Good to see Sifu Frietag back, although I cant understand a thing shes saying and once more thanks to Sifu Prince for the "Physout" site. Its kept me in check reasonably well.

So things are good and I am going to savour it unlike what I usually do, which is become suspicious that its just the calm before another storm!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Reality Check

My husband came home from a car wash fund raiser yesterday.
You see, his coworker 's wife just had a baby less than 2 months ago and things went from bad to worse for them.
His co-worker is from Sri Lanka. They have gone through many challenges just to get to where they are today.
But this is truly a sad story.
His wife had some complications during child birth, the babies legs required some surgery but even more tragic was the coma like state she went into and still has not recovered from to this day. She occasionally looks up at the ceiling but it is the only response she has given for 2 months , doctors do not know why and he fears they will give up. They have a little 3 year old girl already and no permanent family in the country to help out.
My husbands co-worker is now faced with the dilemma of sending his children back to Sri Lanka, he must stay here with his wife as there is no way to bring her back home as well.
My husband says he his distraught, exhausted and running out of options. Coming to work has been his only way of taking a break from everything.

As a group of guys working with this man, they have pulled together to try and help out in anyway they can. My husband says there is no grumbling or the usual complaining about anything from the group as a whole.
Its been a reality check for everyone and touched everyone in a way that they look at what is really important in life.

Its a sad story with yet no resolve as I write but I felt compelled to tell it just the same for you never know when your world can come crashing down around you. Be thankful for the important things in life and try not to get brought down by the petty issues.
If you are enjoying time off for the long weekend, keep this family in mind, spend the time with your family and hug yours that much more closely.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Between Chaos and Control

Sometimes, we as humans in this North American society become so task orientated we forget about the quality, care and attention that needs to be a part of life.

I have put so much on my plate its starting to be noticeable that things are slipping. Putting out little fires here and there on a daily basis and just trying to keep up.

I start each day with a "things to do' list, all the while wondering what day or night will I get to just sit down and relax for an hour.

Problem starts when the people around me become part of the list of tasks to deal with. They are no longer people but just another check mark in my head. "Good, done, talked to him or her, next".

It only took a disappointed look from someone to make me stop and realize I was not in control anymore. I am on the verge of chaos if I am not careful. Its one thing to forget to do something, you can go back and fix that but its an entirely different situation when you mess up dealing with another human being, no matter how small the issue may seem to you.

Its the time and sincerity we spend with one another that makes us who we are. Its the difference between superficial and substance.

Tasks can be delegated, goals may take a little longer but the people around us are the here and the now.

Taking control is my new goal, after all that is what martial arts training is really all about, gaining control over ourselves.

JC Masterson, Silent River Kung Fu, Alberta, Canada

I am in the fine town of Grande Prairie tonight, its not so bad of a stay, especially when I am dealing with a proactive and safety conscious company.
Aviation focuses alot on "root cause analysis" and that is always in the discussions when trying to solve problems. Trouble is, it can get very complicated and overwhelming if people are not reminded to keep it simple. But, enough about work...

It occurred to me, trying to figure out the "root cause" of any problem can be as simple as acting like a four year old. If your not familiar with the average four year old, one of their most endearing traits is the unrelenting successions of the question "Why?"

Now if one applies this to their own problems you can more effectively solve your issues. Get to the real reason why something is not working for you.
For instance...My running flying side heel thrust kick is not very good...Why? -because I don't practice it enough...Why...because I don't have enough time ...Why? ....because I don't come to class early or stay late to practice on my own...Why? ...because I did not think an extra ten minutes would make a difference...Why?....because I just assumed that and did not challenge myself to prove otherwise and make it a priority.

Pretty simplistic and some may even say a silly thought pattern that doesn't apply to everything, especially complicated matters but I would argue that you would be surprised when you find where some honest answers would bring you.

I like it when the "kids" can teach the grown ups!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Another Level

"It requires wisdom to understand wisdom: the music is nothing if the audience is deaf."
-Walter Lippman

The quote sums up how I feel lately about my training and philosophies that go hand in hand with it.For quite some time, principles have been presented to myself and the school as a whole. Phrases such as "orbital motion", "6 harmonies", "vocabulary of motion", etc.

All have been thought provoking and sometimes frustrating to apply.

In a quest to push myself to another level I have found myself, unsure and lacking confidence in what I thought I had nailed down.

As was said to us many times before, there is a difference between imitating and innovating.

I have not posted a blog for a while, I was pondering how there would be an enlightening resolve complete with fireworks and trumpets to which I would share but I sense this is going to be a continuing plight for myself and perhaps maybe I am not alone.



JC Masterson, Silent River Kung Fu, Alberta, Canada

Groceries...it shouldn't be this hard!

Here it comes ...the "organic and locally produced" tidal wave!

In the pursuit of trying to live a healthier lifestyle, one chooses accordingly. That wasn't a really hard change but now you can't seem to trust what you pick up anymore. Reading labels, trying to find the source of your food is becoming like smoke and mirrors, not to mention the 200% mark up that comes with these self proclaimed items.

Today's rant is towards the next marketing wave coming our way.

In the past couple of decades, food producers have cleverly marketed "low fat" and "high protein" , all the while the extra sugar and salt to disguise the flavour has only counter acted the intent.

There is no doubt the producers feel the surges and fears of the general populous.

They also know that convenience is the name of the game for the average family. Its like shooting fish in a barrel, especially when the general public feels there should be some trust within their governing bodies and some integrity to the producers of these products, after all food producers have families too, right...no one would ever imagine baby formula killing babies ..right!

Anyways, sorry, its frustrating and it does make me angry how much time I have to put into distinguishing the difference between whole healthy food and labelling that only proclaims as such.

I do appreciate the fact that awareness through the Internet and other sources of media can help force the governing bodies and producers to become more accountable.

Bottom line, truthful knowledge is the force by which we shape our globe.

Pretty deep, considering all I wanted was a nice head of broccoli!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Out of Town Blues

On the road again, first to Fort Mac then down to Calgary.

I don't mind travelling but sometimes it gets in the way and it can really derail your intended routine and lifestyle.

When I don't get some kind of workout in everyday I start to feel like a slug. When I start to feel like a slug it turns into cranky and spiral dives from there. Top that off with buffet eating(for some reason government aviation people really like to eat at buffets) and I just feel plain miserable and disgusted with myself.

So today, I woke up and gave my head a shake. Its important to adapt, find opportunities to train here and there but more important, keep your head in the right frame of mind.

If you let a change in routine or extra workload stress you out and get you down you are no longer a positive influence to others nor am I a positive influence to myself.

Lets face it, I talk to myself all the time. I have a choice of being optimistic, energetic, creative and spreading it around or I can dig myself into a hole and drag others down with me.
I might not be able to carry out my acts of physical training everyday but there is nothing, absolutely nothing, in the way of carrying out my acts of kindness every day.

Flexible and Versatile



JC Masterson, Silent River Kung Fu, Alberta, Canada

Consistency and Concentration

How do I get there from here?
I have a goal...it seems so far away, I want it now and I want it to be easy.

If it could be obtained fast and easy, it wouldn't really be much of a goal.
Pace yourself, small steps but be consistent and put quality into every step.

These are thoughts I try and repeat in my head and follow through on. Sometimes I listen to myself.
Sometimes I take quotes from other people who have been there done that....

"The pain of discipline is far less than the pain of regret" - Sarah Bombell

"The real glory is being knocked to your knees and then coming back. That's real glory." - Vince Lombardi

"The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda

..and my personal favorite...

"You can't get much done in life if you only work on the days when you feel good." - Jerry West

JC Masterson, Silent River Kung Fu, Alberta, Canada

Lunch Time

So I had the privilege of helping with the kindergarten field trip yesterday. We went to the marine exhibit and show at West Edmonton Mall. We had the behind the scenes tour of the animals. The trainers and caretakers were very good about telling the children the background of the animals there, some are abandoned exotic pets, others with problem history in other facilities. I was also impressed how they emphasised our global impact on the marine life ecosystem. Of course, that was translated into 6 year old dialect!

Lunch time came around and I was a little surprised to see what kids had in their lunches.

We periodically have letters sent home of acceptable lunch items. The school is sensitive to allergy and nutrition needs, however, I would have to guess 50% of the kids had junk food of all descriptions. Kids had a full size containers of pop as drinks. One little guy had a bag of chips and processed cheese on Wonder bread. Another had those "lunch thingys" (consists of a plastic container with circular ham pieces, crackers and a kit kat). Not to mention the variety of snacks passed off as healthy, such as , gummy bears made from 10 percent "real"fruit juice, so on and so forth.

Now, I am not trying to present myself as the perfect parent, I can empathise with days you are rushed, have a picky eater,didn't go grocery shopping and sadly enough the families who cannot afford to eat healthy. Its a disgusting shame that it costs more to choose healthy food over the processed food alternatives.

But..really, for the majority of us parents, there is no excuse, keep your child fuelled with healthy food options. Lead by example, it will do you good as well.

Take the time and make the effort.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Mental Fitness

Don't forget about your Mental Fitness.
I don't mean crossword puzzles, rubix cube and calculus. I am talking about stress management.
We have a tendency to load our day with more than the waking hours will allow. Demands, deadlines, schedules and things that just seem to get in our way or don't go our way can all add up to an overload condition and if it is a chronic way of life the result is anxiety and even depression.
Mental fitness should be a daily occurrence for everybody. A way of stopping what you are doing and assessing the state of mind you are in.
If its too much,take time to prioritize the important things. There is nothing wrong with asking for help or delegating when things start to get out of control.
More important, recognize what really are the important things. Your physical health should never be compromised because of too much stress.
Find ways to ground yourself, take time for yourself and enjoy what you have.
If you find coping is still a problem, don't ignore it and trudge through. Help is everywhere but its up to us to know when to look for it.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Short Intense Workout

Short on time?
silly question, who isn't.
Some days are better than others but on those days where you are trying to choose between exercising or practicing kung fu, how about incorporating them together for an intense half hour of sweat.
For me, it goes something like this.
15 pushups
15 abs
10 kicks
jump rope for 1 minute
1 form
repeat 8 - 10 times (alternate jump rope with power of the instep, squat thrusts, mountain climbers ,etc. and change the kicks up , thrust, roundhouse, spinning back kick, etc.)
finish off with a section of Tai Chi.
Take about half an hour out of your busy day, you will feel energized and engaged with your kung fu training on a daily basis. Its tough keeping your life balanced but you deserve a least a half hour to yourself, don't you?
I do.

JC Masterson, Silent River Kung Fu, Alberta , Canada

Electrolytes

"got to replace those electrolytes"
says the guy beside me as he slams down his sports drink.So just what are electrolytes and what good are they to us.

The human body is a complex sophisticated biological chemical machine. Nerve(neurons) and muscles cells carry electrical impulses across the membranes to operate correctly via electrolytes(fluids between cells) - brain thought patterns, heart and muscle contractions, etc. utilize electrolytes and your kidneys act as a regulator for these electrolyte concentrations.
When you exercise heavily you lose electrolytes through your sweat. The result is fatigue and a loss of performance.Sport drinks are designed to replace the electrolytes and they apparently work quite well according to studies on athletes.
However, in the name of profit, alot of sport drinks are marketed(sorry about the grammar!) to the general populous who are struggling to get into shape or maintain a fitness level far from the professional athlete.Many of the sports drinks have an excessive amount of sodium and sugar.You can find High Fructose Corn Syrup as an ingredient in some drinks as well, HFCS is under heavy scrutiny for causing obesity.
In actual fact, unless your workout is going to last over 2 hours and you plan on sweating buckets, pounding back a sports drink is doing you no good just adding empty calories with high sodium and bad sugar sources that set your metabolism into a spiral dive.
So a little research on what you ingest during your workout is worthwhile.

Not all sport drinks are created equal and don't get me started on the energy drinks(high dose sugar/caffeine that floods your system because you quaff it back as a cold beverage)...it amazes me that they are even allowed!

After all, if you go to that much work to find the time to train and commit to it on a regular basis, why would you want to sabotage all that hard work?
Stick to water.
Just my thoughts.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Kettle Bells

My philosophy has always been to try and keep my fitness level up the best I can and this lays the foundation for my martial arts training. Martial arts training is always challenging the mind, however, exercising on its own tends to put the mind in a state of boredom.Best thing I found for myself is to always look at different ways to keep in shape.

The gym purchased a whole set of kettle bells and they have been sitting there collecting dust for a while so I did a little research.

Kettle bells have been around for a long time but took a lot of attention after the release of the movie "300'.The movie introduced the "300" workout that incorporated alot of Kettle bell drills. That seems to have died off since then.

Anyways, I picked up the bells a couple of weeks ago and found their claim to fame stands true.

The Kettle bell incorporates weight training with core training and a cardio conditioning workout in the most time effective manner.

For example, kettle bell pushups, in the push up position holding on to the two bells with your hands, perform a push up and as you come up you bring one bell with you while supporting your upper body on the other bell. Then alternate one side to the other. Awesome drill!

Basic weight machines and free weights are meant to isolate the muscles but the Kettle bell drills are meant to integrate the muscle groups.

As always, changing up your workout routine is the best routine.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Forms Marathon..is she talking again!

This Sunday a really good opportunity will present itself to everyone. I know sometimes it feels like Silent River has one activity after another to get involved with and we may think to ourselves "this one I will sit out on".
Last year I almost did just that but then changed my mind.
When else can you really focus on your forms like this. Lower belts really have a golden opportunity because you don't have as many forms to source from.
Last year from 4am until 6am I concentrated on just forms. Middle of the night, no other distractions and too tired to think about anything else except the form. Once you get past the "I am bored of doing this over and over again"threshold you start to become very aware of the form and see it in a whole new light (or maybe that was sunrise). Just kidding!
Seriously, I will get off the soap box now but really, one should participate.
Its your form and it becomes more personal after the marathon.

My 2 cents.

JC Masterson, Silent River Kung Fu

If Only

If only I knew then what I know now.

I would have shown up to every class.

I would have practiced everyday.

I would have analyzed the basic fundamentals and mastering would have been so easy.

Every morsel of information would be savoured and written down.

Arrogance and Ego would never have entered the equation.

If only I knew then what I know now.

I seem to love torturing myself this way. I think to myself, if I could go back in time and start my white belt all over again, boy would I approach it differently!

Silly statement but its fun to imagine.

I find myself in an internal battle these days. Muscle strength versus skeletal technique.For a long time now I have relied on my muscle mass to deliver the power. So much so, that I have incorporated some bad habits that are incredibly hard to break.

What I thought was a wicked left punch (naturally left handed and nailing the heavy bag into next week!) will never meet its target. I telegraph too much, too much shoulder not enough hip and foot work.

Drats!! They see me coming a mile away.

Funny thing, I am not frustrated. For every 20 crappy punches I threw, I had one with proper technique. It went something like this.

Muscle mass + proper skeletal alignment = Shazam!

If only I knew then what I know now.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Tempo

I was reading an article about tempo while weight or strength training. Essentially the point the author was trying to get across , "tempo is important to increase your strength and ensure you focus on your muscle groups." This part of strength exercising is overlooked by the majority of people in the gym. Everyone knows to lift with control but what about tempo.

An example of tempo while doing a pushup could be a 4120 tempo.

(Tempo should be counted, one one-thousand, two one-thousand, etc.)

Lower yourself 4 seconds; pause 1 second at the bottom; take 2 seconds to raise yourself with no pause at the top. Continue until you cannot maintain the tempo count then rest and start another set.

This method takes the momentum and bounce out of the exercise and it forces the muscles to truly do the work.

We can carry over the concept of Tempo when we run. Our strides and breathing should fall in a close pattern to maintain a long endurance run.

Tempo is in our techniques.

Stop and analyze how you would execute a combination of punches and kicks. Is it a ... 1, 1-2 or a 1-2-3? What feels right for your body, what is the softening technique, are you using momentum for the next strike, is there abrupt change in direction or orbital motion, etc.

When doing our forms, Tempo is important for both grouping techniques in a logical sense but also for keeping our breathing in check. If your running out of gas while completing a long form, check your Tempo, check when you are inhaling and exhaling.

Its food for thought, I have been working out differently and its made me look at all of the curriculum with a new sense of application.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Fitness in a Bottle

Supplements.
Everything you could dream imaginable is out there regarding supplements. Walking into a health store or fitness shop, you could find yourself staring at walls and shelves of everything you ever wanted to add to your nutritional needs or your physical performance needs. All without a prescription. Sometimes a little scary.

I remember leaving a local health/holistic store feeling like I had to spend $250.00 a month just to fix, enhance and prevent a plethora of issues the owner was convinced I had.

I have pretty much dropped all of my supplement usage. I used to religiously consume Protein supplements and sport drinks(the expensive ones) and about 10 years ago I was also loading up on Creatine. All the supplements I used to purchase were for the purpose of increasing strength within the muscle groups. Fitness supplements, if you will.

Just a little story, about Creatine, I won't go into the chemistry, you can Wikipedia that for more detail. In a nutshell Creatine is produced in the body naturally and provides that instant energy for explosive power such as power lifting or short sprints. The idea with Creatine supplementing is it gives you that extra5 or 10 seconds more to push yourself over a threshold or plateau and then build on that to increase your strength.

Increase your Strength , that is what it is marketed as and further, you are told its safe since the body produces it anyways, oh yeah and all the athletes are using it (keep in mind this was about 10 years or more ago).

What a person needs to realize when considering supplement usage is the producers of these supplements do not fall under strict regulations and you really don't know what your getting in that container. Some producers have filler and contaminant allowances in their products and further with something like Creatine they give you a suggested loading criteria based on your weight, gender body fat etc.
Too many variables for my liking.

When I was taking Creatine , it was only for a month. I had to take 3 doses a day, what they called the loading phase and then tapper off according to their charts. I started to have a little stomach cramping but the circle of people I worked out with stated"that was normal"??!

My point is, if you are looking for physical performance enhancement, beware. These products are synthesised and poorly regulated. Do your research.

I believe, nothing beats homegrown natural foods, sleep and old fashion physical training to get you where you want to be.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Whats in Your Tool Box?

Part of developing your physical skills and fitness should include some way of measuring where you are and where you want to be. Not always an easy thing and definitely easier said then done.

I have come to realize I need tools and resources to get me where I want to be. Those tools can be anything from journaling to video taping and everything in between.

I have been using the Physout site quite diligently since it was first opened and I have to say it has become quite a useful tool for me. Last year I paper logged everything, this sometimes was a hassle or just tedious.

The Physout allows me to set any time line I want and more important, it keeps me accountable. A quick review of my goals lays out my workout routine for the week by simply looking at what I might be falling behind in.

If you have access to the Internet you can update your numbers and goals anywhere, anytime.

Too Easy.

Its been a great motivator for me.

This has definitely become one of my more useful tools to try and shake the plateau I have felt I have been in for a while.

I would encourage everyone to utilize the site while the opportunity is there...it is a great resource.

JC Masterson, Silent River Kung Fu, Alberta, Canada

The Bad Little Voice

You would think after this many years of working out and training it would just be automatic. No discipline required.

I found myself really struggling to get up this morning and go to the gym. I was actually late getting there because of the conversation I was having with myself....

"an extra hour of sleep would do you good...you really trained hard this week, why not take a break or be careful your not over training, you might induce an injury"

Actually, my favorite one is " I 'll take the day off and workout extra hard tomorrow!"

As I get to know myself, I recognize the bad little voice inside my head that can come up with 20 good reasons to not stick to my routine.

Instead of arguing with myself, whether to train or get some other things done, I simply have to Ignore.

The toughest part, is just getting to your place of training. It could be at a gym, your basement or the floor beside the bed. For the amount of time it takes to convince yourself to slack off is probably the amount of time it takes to get off your butt and get to your place of training and start working out!

As some unnamed large corporation says...Just Do It!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Whats in a Question

A student surprised me with an apology last night. After he explained further, he apparently felt bad about questioning a piece of a form.

Its funny, how differently people can perceive a situation.

I thought his question to be valid and took no offence, he on the other hand was concerned about challenging the Sifu.

Here is how I see it.

There are no bad questions. Its not what you ask but how you ask.

Before a question is asked, I think to myself, take the potential conflict or challenge out of the question and put in respect.

Some questions may need to be asked privately and some questions need to be asked publicly to benefit all. Judgement and discretion have to come into play.

This is not just proper conduct for the Kwoon but in everyday relationships.

So, to the individual, I say, no apology required, however, you bring up a good point regarding etiquette within the school.

Everyone we share our time with, students and Sifus alike are valuable training partners and mentors, we do not want to alienate ourselves with disrespectful tone of voice or asking questions in a challenging manner.
All questions are valid and quite frankly questions shake the complacency that can set in.

JC Masterson, Silent River Kung Fu, Alberta , Canada

Wheel of Pain!!

Last Christmas I received the ab roller or wheel(not sure what the official product name is ). I have to give this inexpensive but very effective little device two thumbs up.

It seems to take alot of crunches and leg raises to feel the abs working for me but when I use the wheel, as little as 60 reps, and I 'm sore the next day. (The good kind of sore).
I googled " ab wheel/roller" and found 20 different ways to torture and challenge yourself!

If you use proper form and deliberate slow movement you can definitely feel the core muscles working with this one.

Just thought I'd share.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Putting out the Fire with Gasoline(1982 version)

This week I find myself in Winnipeg. Besides the cold and horizontal winds, its quite nice (sarcasm).
I am here for a week, not a big deal, however, tomorrow is my son's 5th birthday.
That in itself is not a problem, we had a big party on the weekend for him and I will of course call tomorrow.
What is significant is the anxious tick of the time clock.
He turns 5, this is just another reminder, how fast time goes by and reminds me how imperative it is not to squander the years I have left. (I am not trying to be weird and/or awkward it just seems we wait until its almost too late to be the person we really want to be).
You may say this is undue stress and anxiety to think like this, however, its like a small fire burning inside... to catch up,accomplish goals, make a difference, do right by others and set a good example.
Too often it seems, people I know or know of, loose their health, their lust for life or life itself far too early. I figure you have to make hay while the sun shines and you can't slow down.
I'm putting this fire out with gasoline.

JC Masterson, Silent River Kung Fu, Alberta, Canada

Form, Focus and Frustration

One of my forms I have been doing for years seems to have gone really wrong.
We were given a couple of things to tweak on last week and for some reason it has derailed me completely. I analyzed the movements to the extent of forgetting the sequence of other portions of the form.
how could this happen?
Is my focus so narrow minded I cannot adjust other areas of the form without losing the basics of what I have already built upon.
Frustration set in, almost to the point of anger..at myself of course.
So now what?..start over..I think so.
I picked up some encouragement from Sesame Street the next day.
Seriously.
Check it out.


http://www.youtube.com/watch?v=IDgQYTPpsx4



JC Masterson, Silent River Kung Fu, Alberta, Canada

Coffee

On my latest quest to change my way of eating and drinking, I have been avoiding the coffee issue. I like coffee, especially a good latte. The thoughts of not enjoying a cup , well , I just don't want to deal with it.

There has been countless studies and research on caffeine and its effects. You could probably come up with enough backing either way to support drinking coffee or to quit drinking coffee. All reports and studies, however, do conclude that caffeine is a drug that effects the nervous system but for the good or for the bad?

Coffee, or caffeine, to be more accurate is known to increase anxiety, stress, food cravings, sleep disorders,stomach problems, etc.

On the other hand, some latest studies boast the health benefits, such as ,preventing cancers, Parkinson's disease, Alzheimer's disease etc.

I believe a person needs to listen to their own bodies. In moderation seems like a good rule here. I have managed to decrease my intake to one cup in the morning and I don't seem to be having trouble with that amount, although I admit when a frothy Latte is offered up in the afternoon, I don't turn it down!

So good or bad, I can't seem to make up my mind. I keep myself in tuned to my physical and mental reaction to ensure my intake of caffeine is under control. Maybe going a week without might help me decide.

Its funny, I was reading Sifu Shipaleskys blog thinking how easy it would be to go without tea but coffee, ... for three months, I think Sifu is going to shame me into trying!

JC Masterson, Silent River Kung Fu, Alberta, Canada

Healthy Food Headache

I have read enough books over the years concerning food, nutrition, diets that I think I have come full circle. There were fads on cabbage diets, grapefruit diets, carb loading, protein only, low cal, no fat and even diets based on your personality/body type classification. Definitely a multi-billion dollar industry. After all said and done we are still a society that lacks nutrious sources of food and have become overweight.

I've come to the conclusion as many of us have, that its not a secret diet we seek but a lifestyle of eating properly.

I have noticed a few published books and programs have an underlining common theme for maintaining a nutritious balance of food.

1.) approx. 6 small meals a day

2.) 2-3 liters of water a day

3.) combine a complex carb with a lean protein and a healthy fat at each meal

4.) keep your food as local and as whole(natural) as possible to ensure its nutritional value is optimum. (research the products origin).

Pretty simple rules to live with it would seem.

My problem is all in the planning.

Here it is Tuesday and I am out of boiled eggs, tuna, fruit and cut up veggies!

The real trick to this magical lifestyle change is all in the planning and preparing...rats!

My intentions last weekend included grocery shopping and preparing easy healthy snacks to pack for the week. Did not happen, again.

Another common philosophy is how much impact our food has on our overall health.

80% in fact.

Apparently a finely tuned body (athlete or novice) can attribute 10% of their results to genetics another 10% to their training and a whopping 80% to the food and drink they ingest on a regular basis.

I guess its worth the extra work and preparation, not to mention the long term health benefits.

So back to the drawing board or should I say the kitchen.

JC Masterson, Silent River Kung Fu, Alberta Canada