In today’s fast paced world sometimes you need to take a break and distance yourself from the stresses of everyday life. It is important to take a moment to breathe and center yourself. For this purpose, Martial Arts practice works well as a form of stress relief.

Martial Arts practice can prove to be a much needed personal sanctuary for stress relief by physically and mentally distancing yourself from the stresses of everyday life for awhile. Whether your practice takes place in the classroom and/or in your spare time during the week at home or work, simply practicing the art itself will force you to clear your mind and focus all your physical and mental attention on it.

In addition to focusing your mind and body, Martial Arts practice forces you to focus your breath. This serves to oxygenate the muscles making them more relaxed. Indeed, the more you advance in the art, the more apparent it becomes that relaxation of the body’s muscles is fundamental to performing well. The more relaxed you are, the more focused you will be.

When done to the fullest of your ability, Martial Arts practice can also be a very physically demanding workout. Though not a primary focus, there are many aspects of Martial Arts that when practiced with vigor can prove to be a great cardiovascular workout. In addition, the strength training incorporated into the art, found in punches, blocks, kicks and grappling, do wonders for relieving stress. Martial Arts practice will also help with flexibility. This, in turn, could also be helpful to other forms of meditation and stress relief you might practice such as yoga.

Practicing Martial Arts can provide many benefits such as improved strength, cardiovascular health, flexibility, relaxation and focus. These are all important parts of meditation and much needed stress relief in today’s world. The most important thing to remember is to practice whenever you get the chance. The more you practice, the more you will be able to work out your daily stress.

Learn more how our martial arts program exclusively for adults can help you reduce your stress.

In the martial arts, you often see someone in a belt test who absolutely owns the floor. They are precise, intense, and commanding with their mastery of the moves they perform.

The seems to exude an intangible quality that transcends their physical ability. Their physical performance has everything to do with how they perceive themselves and the confidence they have in themselves.

Do you wish you had that same confidence in the material?

Here are 5 tips to improve your self confidence so you too can own the floor come test time:

1. Recognize your accomplishments.
You have accomplished a lot in your martial arts training. Think about when you first started and compare that to what you know and can do now. You’ve come a long way! You now have greater balance, reflexes, flexibility, coordination, speed, power, and accuracy. It’s amazing just how far you’ve come!

2. Have faith and and believe in yourself.
This is something that my instructor Mr. Mills shared with me a long time ago that really helped me put things in perspective. Simply put, increasing your self confidence has more to do with what’s going on in your heard than anything. How you perceive yourself has everything to do with how confident a person and martial artist you become.

3. Face your fears.
Becoming a more confident person requires that you begin to overcome your fears. Start slow buy push yourself past your self imposed limits. Seize every opportunity to grow. I had trouble speaking in public until I started teaching martial arts. I went from teaching a handful of people to teaching and demonstrating in front of hundreds of people in a seminar.

4. Eye contact and body posture.
When you make regular eye contact and have an erect, upright carriage, you project confidence. It has long been known that posture can impact your mood which can lead to you feeling more confident. When you demonstrate the traits of a confident person, those around you start to take you more seriously. In a self defense situation, projecting confidence is paramount to projecting a strong, dominant vibe that makes attackers less likely to attack you.

5. Practice a little bit everyday.
To achieve self confidence it takes dedication and regular practice. Like any skill, it doesn’t happen overnight. However, you can chip away at this each and every day. Do you have a technique that you fumble all the time? Practice it at home… study it in your belt manuals… take notes on it … ask questions in class. Every little bit helps improve your confidence in the material.

Each step will bring you closer to having more confidence in the martial arts. And that confidence, in turn, will help you become a more confident martial artist.

Goal setting is a powerful process that gets you thinking about your future as it also motivates you to take action.

Goal setting is an important part of the martial arts and is used by Master black belts and high achievers in every field.

For some, it’s about getting their black belt. For others, it’s about loosing weight, getting into better shape while others do it for improved self confidence.

However, the secret is that you must properly set your goals in such a way so that you can realistically achieve them.

By setting distinct, clearly defined goals, you can easily measure your accomplishment of those goals and check them off your list.

If your goal is black belt in four years from the day you started, then each belt test is one step closer to that goal. It’s easy to build a timeline based around this goal as you know how many belts you are away from black belt.

Before you set any goal, be sure to answer the question “Why do I want to achieve this goal?” The more reasons you have motivating yourself besides “I just want it” the better you be to keep motivated and on track.

There are many types of goals you might set in your life including family, education, work, financial, physical, charity and more. The good news is the process is the same no matter what kind of goal you’ve set for yourself.

Goal Setting Tips

* Be precise.
* Set priorities.
* Write goals down.
* Set performance goals, not just outcome goals.
* Set realistic goals.

Further, a commonly adopted approach to goal setting, known as the SMART method, is as follows:

1. Specific – Goals must be specific.
2. Measurable – They must be quantifiable.
3. Attainable – Set goals that push you but are achievable.
4. Realistic – This means do-able, not necessarily easy.
5. Time-Bound – With no deadline, it is easy to put things off.

It’s amazing how setting the right goals and achieving them leads to increased self-confidence and feeling better about yourself. I am reminded of this every time I reach a new goal I’ve set for myself.

If you haven’t set a goal in your martial arts training, I challenge you to set, define then crush your goals!

Over the years I’ve taught many people and no matter what there always seems to be a few mistakes most everyone seems to make. So, I decided to give you a checklist so you can determine if you’re still making these classic mistakes and learn how you can being to correct them.

The good news is that the majority of these are a direct result of things being new and doesn’t take much to overcome these and do them correctly. And, as we all know, these will be easier to understand than to do, initially.

1. You’re looking at your feet or weapons
This is a tough one, especially in the beginning. Beginners tend to look at their stances… or at their hands… the oncoming punch… everywhere except eye level gazing straight ahead where they should be. If you can’t see a punch coming, how can you block it?

2. You’re holding your breath
Your body needs oxygen to power your muscle. Whenever you hold your breath, you’re robbing your body of the very energy you need to fuel it. Holding your breath also leads you to the next mistake.

3. You’re too tense!
You need to relax! I know that’s easier said that done but it makes responding efficiently and effectively that much more difficult. You also lose a lot of power.

4. You’re only moving your hands
This is where you ignore your stances and just hit using the force your arms and hands and not you’re entire body. This starts to make your motion more slappy than powerful.

5. You’re too high in your stance
Bend your knees more and put more weight on the balls of your feet. This will help you to be spring loaded so you can be quick and nimble.

6. Your stance is too wide
Do you like getting kicked in the groin? Then make sure you aren’t too wide in your stance. Be sure to work on your “Toe/Heel alignment.” This basically means that if you were to draw a line down the middle of your stance from the big toe of your lead foot and the heel of your rear foot would align right down your centerline.

7. You’re too shallow in your stance
By not stepping back far enough, you’re too top heavy. You only need to step where when you kneel down that your lead knee is aligned with the toes of your rear foot (Heel/Toe alignment).

8. You use too big of circles
As Mr. Parker said, “big circles lead to big problems.” As a beginner, you want to exaggerate your moves which means you will use larger circles than you really want to get the motion down. However, later in your training, you should begin to compress your circles and always keep within your “outer rim.”

9. You’re moving too fast
In an effort to really rip things, students often try to go too fast when they should be moving slower to get the moves and body mechanics down. By gong fast, many of the above stated mistakes could be avoided.

10. Your elbows are too far out
If your elbows are out, you are losing power, telegraphing and more. By keeping you elbows anchored you will block and hit with greater effect and not open yourself up to unwanted counter strikes.

Be mindful of these 10 common mistakes and work towards eliminating them.

Looking for self-defense tips to help keep you or your loved ones safer? Here are 10 self defense tips to help you become more adept at self-defense.

1. Trust Your Instincts

Learn to trust your instincts and listen to what your intuition tells you. Trust when something doesn’t feel right. Be ready to take swift action if necessary and get away as fast as you can.

2. Awareness

Awareness is the single most important ingredient to self defense. If you don’t see a possible attacker coming, how can you defend against them? Having peak awareness requires that you keep alert and that you always scan the environment you are in. Whether it’s daytime or nighttime, don’t look down as you walk, always look up and scan around you. Paying attention to what’s happening around you will help keep you safer.

3. Take a Bite Out of Crime

One thing that people forget is that there are no rules on the street. Anything goes. And, one overlooked – yet highly effective – self defense weapon is your ability to bite. That’s right, I said bite.

This is the last thing anyone expects and can create the opening you need to escape. Now I’m not saying run up to someone and bite them Mike Tyson style.

What I am saying is that if someone puts you in a headlock… gets on top of you… or whatever, bite anything and everything.

4. The Element of Surprise

The element of surprise in a self defense situation is a powerful tool. Striking when your opponent least expects it can help you get out of danger safely. When that moment comes, take massive action and strike targets that will get you the most effect.

5. The #1 Best Self Defense Technique

The number one self defense technique isn’t kicking an attacker in the groin… it’s not breaking their foot with a stomp… and it’s not breaking their nose with a palm heel strike.

So, what is it?

Your number one priority should be escape. The best thing you can do for yourself is get out of the situation as fast and as safely as you can.

“It’s not about who’s right or who’s wrong, it’s about who’s left that counts.” – Ed Parker

6. Take martial arts lessons

Reading self-defense tips online is on thing, training to physically respond is another. You are highly encouraged to take formal self-defense lessons from a martial arts school that focuses on modern self-defense. This way, you can learn the skills necessary to practically and effectively defend yourself if you are ever confronted. Not only that, but they are a lot of fun to take!

7. React Like Lightning

When an attack is eminent, you must be ready to respond immediately and be able to “flip the switch” from passive mode to self-defense mode. As Mr. Mills teaches, you should be like lightning where your strikes appear from nowhere, manifesting suddenly, striking it’s target with tremendous energy, then disappearing as quickly as it arrived.

8. Walk Tall

Predators often look to the weak. If you walk with confidence, you can avoid a lot of possible attacks. Keep your eyes up and scanning as you walk. This will deter most attackers as they want to surprise easy victims.

9. Don’t be a Smart Alec

While most of the tips we’ve covered assume you are being targeted, it’s good to remember that a self-defense situation may arise spontaneously. And, in certain settings, can easily be triggered by something you say to someone. Avoid making rude, offensive, tactless, stupid or hurtful comments in public settings. I’ve seen many a person punched in the face for making a wise crack so watch what you say!

10. Make the right call

Do not attempt to get in the middle of an argument between a man and a woman. Both will stop arguing or fighting with each other and will likely turn on you. If you really fear for the woman’s safety, simply call the police and let them handle it.

Did this post help you? Feel free to share with your friends and family! Send them this link: http://www.arrowheadkenpo.com/10-self-defense-tips

When you watch a black belt do a self-defense technique and then watch a yellow belt do that same technique you could be standing there wondering if they did the same thing.

The black belt moves with speed, power, accuracy and finesse while the beginner can seem slow, uncoordinated and a lot more rigid; often holding their breath.

One of the main differences is how that the black belt has repeated that technique hundreds if not thousands of times to get to the level of black belt.

And that process is commonly referred to as muscle memory training.

What is Muscle Memory?

Muscle memory is when you repeat movements over and over again until you build neural pathways to the brain until the neurons communicate with the muscles automatically. You’re developing the ability for muscles to record patterns of tension and relaxation so you can do them without thought.

The more you practice a certain self-defense technique the more it becomes easier to do without thought. Not only that, but you also eventually gain accuracy, speed, finesse and power while executing it the more you practice it.

Muscle Memory Takes Repetition

While there is no magic number to internalize a technique, it is safe to say it requires thousands of repetitions before your brain and body created the neural pathways to do it sub-consciously.

And, how you practice at home can be critical to your ability to quickly gain muscle memory.

If you’re struggling with your progress, it could be that you’re not leveraging the power of repetition for muscle memory correctly.

There are two ways people usually practice:

1. They work on a lot of self defense techniques only doing each one a couple of times.
2. They work on fewer self defense techniques doing each one several times.

Which is better?

My recommendations is the latter.

Repetition of an activity brings familiarity and habit. It can help you get more comfortable with things faster and improve your confidence. In fact, it will also increase your chances of survival in a self-defense situation.

If you’ve only done a technique 100 times, do you think you could use it on the street?

Chances are, no.

You swinging a golf club 100 times won’t make you play like Tiger Woods at the Masters any more than practicing a technique 100 times will be make you as capable as Mr. Mills at the Legal Tender on a Friday Night.

Each technique requires thousands of repetitions in order to wire your brain and body correctly in order to be able to use it (or parts of it) in self-defense situation. So, be sure you’re practicing with fewer techniques and increasing your repetition of them when you practice.

Some people get their black belts faster than others because they understand the importance of repetition and practice the right things the right way.

Muscle memory is only one part of the equation in order to be able to protect yourself in a self-defense situation. However, it is one of the most important.

Do you agree or disagree? Let me know in the form of a comment!

You might be surprised to learn you are the biggest barrier in your ability to become a great KENPO practitioner.

If you find yourself saying “I just don’t have time to practice at home” or “I’ll practice later” or even “I just don’t have the material down like I should” then this might be just the kick in the pants you need to straighten yourself out.

The Truth About Your Training

I hate to break it to you, but you’re the only one in the way of your personal success. I can’t make you practice outside of class. I can only help push you while you’re in class. You have to want to get better AND also have the dedication and desire to do something about it.

While coming to class is a good start, you might also need to work in some more training time in between classes.

How To Take Control of Your Training

Coming to class twice a week for some is all they need to get things down, however, for most, they need more time outside of class to get things down.

The simplest trick is to schedule one 30 minute practice session outside of class each week. As that becomes easier, schedule at least a second 30 minute training session or extend your workout to an hour.

Mark it on a calendar. Put a reminder in your outlook. Add a reminder to your cell phone. Whatever you got to do but just do it so you get into the habit of training at least one additional time per week.

And, if you’re letting other things get in the way and you’re constantly letting something else bump your training time, well, knock it off!

Think of it this way, you already come to class twice a week. Why? Because it’s scheduled. Now, do the same thing for yourself at least 30 minutes a week for personal training. If it’s not scheduled, it’s too easy to let it slide.

What to Practice In Your Training Session

If you’re struggling with a form, practice it as many times as you can in your 30 minute session. Have a hard time remembering the technique names? Read your quick reference journal for 30 minutes and quiz yourself on the names. Maybe even create flash cards to test yourself.

Whatever is getting in your way of feeling confident with the curriculum, start at those places and work your way out from yellow belt on up. Write down a checklist of things you want to get better at then use your time to chip away at those things. Once you feel confident with them, mark them off your list.

Be sure to also read 15 Tips to Help Your Martial Arts Workouts Outside of Class. This will help give you some additional ideas on working out at home.

It all starts with you taking responsibility for your training then doing something about it. Start now so you can benefit later!

I was flipping through some of my books and stumbled upon one of my favorite KENPO books called The Zen of Kenpo by Mr. Ed Parker.

So, I thought I would share some of my favorite memorable quotes from his book:

1. To beat action, meet it.
2. Whatever the attitude, so is the response.
3. Although the belt color shows, it doesn’t mean you know.
4. What you earn, you get.
5. To live is to change, and to obtain perfection is to change often.
6. Opportunity may come but once, so take every advantage when it does occur.
7. To hear is to doubt, to see is to be deceived, but to feel is to believe.
8. Big circles can lead to big trouble.
9. There are no pure styles of karate. Purity comes only when pure knuckles meet pure flesh, no matter who delivers or receives.
10. Flow first, power later.
11. One becomes great when he comes to the realization that what he knows is very little.
12. The man who knows how will always be the student, but the man who knows why will continue to be the instructor.
13. Condition and guts take over where knowledge and skill end.
14. Many look but few see.
15. Desire, perspire, acquire.
16. Quick to learn, quick to forget; Slow to learn, slow to forget.
17. Will-power is the hammer that drives action.
18. Principles of motion take precedence over sequence of motion.
19. He who hesitates meditates in a horizontal position.
20. Whether it is a big ship or small ship, the same size hole placed correctly in the hull can sink it.
21. Wasted inches are wasted time.

Which is your favorite Ed Parker Quote?

Here are 10 ways that can help you get the most out of your martial arts experience at Arrowhead Martial Arts in Salt Lake City, Utah.

1. Attend every class.
   This is obvious, but important. If you’re not here, you can’t learn and grow! Be sure to be on time, too.
2. Ask questions.
   All of our instructors pause no less than 8 times during class to make sure everyone gets their questions answered. Take advantage of this!
3. Leave comments.
   At the bottom of every post, leave your feedback and comments. Other students would love to read your input. I would, too.
4. Join our Facebook Fan Page.
   I leave supplemental tips from time to time that can help you with your training. I also write about some things we cover in class there. Become a fan of our Salt Lake City Utah Martial Arts School!
5. Listen in class.
   The tips that we offer in class are the same things everyone needs to be working on. If you’re looking for things you can be doing better, focus on those ideas.
6. Purchase the quick reference journals.
   Each belt has its own quick reference journal that covers all the material for each belt. These are available at the studio.
7. Follow me on Twitter.
   If you are familiar with Twitter, you can follow the studio where you can receive special updates not available on this website or even Facebook.  Follow Arrowhead Martial Arts on Twitter.
8. Attend all AKKI seminars and camps.
   This will absolutely help you grow like no ones business.  Attend as many as you can as often as you can! Camps are usually in March and September every year. Lately, they’ve been in Evanston, WY; which is only 80 miles away.
9. Subscribe to my monthly newsletter.
   My monthly newsletter includes email only articles and news. It’s a great way to supplement this website and the other information sources available.  Subscribe to my monthly newsletter!
10. Subscribe to my instant updates.
    You can receive instant email alerts every time I post on ArrowheadKenpo.com. This is a great way of keeping in the loop on things happening at the studio and on training ideas. Sign up to receive instant email alerts!

If you aren’t a student yet, you can learn about our martial arts trial program exclusively for adults. Class sizes are limited and aren’t offered very often. Sign up today to receive instant email alerts whenever a new trial program is about to start. In fact, it’s the only way you can learn about any openings.

What would you add to help others get the most out of their training here?

A long time ago Mr. Mills, my instructor, shared this personal story with me. I thought it was important and so I wanted to share it with you as I think it will help you.

Mr. Mills said, “Ryan, sometimes when I would train with Mr. Parker and other people were in the room, they would end up asking a lot of questions and it would take up a lot of time. I always had a lot of questions myself about how I was doing and how to do things better. However, many times, we would run out of time and I wouldn’t get all my questions answered. While it would’ve been easy for me to get upset and feel like I wasn’t getting the time and attention I wanted, I decided to look at it differently. I  listened to the feedback he was giving others and his answers to their questions. Chances are if he was telling them, it applied to me. It was like I was always getting a private lesson no matter how many people were in the room.”