Functional Exercise

I have just started following this Functional Patterns channel and have found this man to be very knowledgeable. I like his exercises as they don't conflict with natural movement- rather, they encourage better strength and mobility around the joints which is imperative for gaining more overall strength and flexibility and avoiding chronic injuries. More importantly for me, it's not about building bulky muscles which conflict with karate practice

Try this routine

Take The Pledge

This week is Bullying Awareness Week. Take the pledge this week and every week.

London Shido-kan Karate Dojo supports anti-bullying strategies and practises.

Friendship - Cooperation -Fitness and RESPECT

Parkour, Free-running, and other cool stuff

More inspiration to get more fit!


http://youtu.be/aIzBhJTdrJg

Unfortunately I couldn't embed the video into this post, but just click the link

Playground Workouts

This is the video that originally got me interested in focusing more bodyweight training- the guy is still the original in my books. Many have come along after him.


At London Shido-kan Karate Dojo we employ  bodyweight training as well as traditional weight training for improving strength and function.

Everything In Moderation? Or just some things..

Often when we say those words "everything in moderation" we are justifying indulging in something that we know we shouldn't. Ok not always - let's say sometimes to be safe.

The first things to come to mind are certain foods-  junk foods. There is a huge list. Then there are other vices like alcohol, cigarettes, and for some - illicit drugs. Hopefully anyone reading this will agree that "a moderate amount of meth" isn't acceptable ever. lol Most doctors will say that 2 or 3 alcoholic beverages a day is acceptable for the general population of adults. Barring of course those with health conditions or medication that would make it contraindicative to consume alcohol. 

Then there are those things that everyone agrees are good for us. Healthy food, water, exercise, love, karate, work, friends, etc.  (did I mention karate?) Can an excess of any of these things be bad for you? (no argument about work here)

As a former Canada Post letter-carrier I constantly heard comments from people about how great my job must be- all the wonderful exercise that I got walking everyday. I still laugh at something one fellow said  - a guy who worked at a computer terminal. He said " I'd love to have your job, just walking around to offices with mail saying - here you go...here you go" He doesn't realize how long and how far some carriers walk everyday- and that's with carrying weight. But from his perspective, stuck at a desk all day, it looked pretty attractive. The truth is, all that walking day after day for over 22 years can take a toll on one's feet and knees. Especially for someone like myself who spends a lot of time in bare feet doing karate. My wife Joanne is still a letter-carrier with 26 years of service and she- on the other hand -doesn't suffer from foot pain...with Jo it's her hips. The smart thing to do in this situation - where repetitive stress can cause chronic pain and injuries - is to start on an exercise program to combat the effect of that repetitive motion. This is what Jo and I practice.

Of course I went one step further and left the post office at the end of July in favour of operating my karate dojo full time and embarking on a personal training business.  Within just a few weeks I noticed an improvement in how I felt in the feet and knees and I proceeded to increase the weight in my squats and other leg exercises. So now I am in pain again! I have increased the attention that I'm giving to my quadriceps (thighs) and as a result, I allowed my hamstrings to suffer. This created an imbalance that I am addressing with varying exercises and increasing flexibility training.

I was so happy with the new-found freedom of movement in my knees that I overdid things. It was too much of a good thing. 

I think that the message here is that it doesn't have to be all or nothing. It's mentally healthy to treat ourselves occasionally and give ourselves a break from being disciplined in some small way. Have a few potato chips once in a while- just don't eat the whole bag and run out to buy another. Similarly if we become too obsessed with our goals, fitness or career - wise, we can create other types of imbalance with our mental health, or with family and friends. It's important to be tuned in to the warning signs whether it's pain somewhere in your body, your clothes are getting too tight,or there is a strained relationship with someone close to you. Don't ignore the signs- make adjustments.

And remember to go to karate class

Cheers,

Larry

Stop Stressing...enjoy!

Good Morning

What I am referring to in the title of this post is our tendency as individuals, and as a society, to be goal-driven to the point that we can become so focused and driven in our activities, that we forget to enjoy the process of "getting there"- or we forget why we even started a particular activity in the first place.

Karate Belts

Obviously my first point of reference would be in karate training, but is certainly not limited to one particular martial art, sport or activity. Anyone who endeavours to learn a martial art, may do so for a number of reasons - to get in shape, learn self-defence, or even to appreciate the art. The potential for set-backs starts when one compares themself to others and begins focusing on one's shortcomings rather than feeling positive about learning new things and experiencing positive, measurable results (even small ones). In karate training-as in many martial arts- it's the pursuit of that next belt or black belt level that can cloud one's perspective- especially when someone who started at the same time as you seems to be progressing faster. ie getting a belt before you. When a student obsesses about belt testing, he or she may try to rush through material quickly to try to meet requirements and as a result lose focus on proper execution of technique -which is a more important  point of practising in the first place. It's self-defeating in the long run.

Gauging Progress

There are so many factors that can govern so-called progress including attendance in class, natural athletic ability, learning disabilities, short-term memory, pre-existing injuries, and of course attitude. With children it's the same as adults. There are kids that take to karate or other sports like a fish to water- while others struggle to assimilate. As an instructor, although it's rewarding and enjoyable to teach a "phenom", we can't be so focused on them that we forsake the rest of the class. The sharp kids make us look good as instructors, but we need to take responsibility for each member's progress. As an instructor I want to hear how a child may have improved in areas such as being more confident among his or her peers, or an improvement in concentrating in school, or a general improvement in over-all health and physical coordination. This is why I don't practice and teach a competition oriented style of karate - a child does not need to win a medal in a tournament to grow, and by avoiding these situations as much as possible, we avoid the confusion for  those young people who never make the podium.
I want to be clear here- I am not criticizing competition and those who enjoy it. I simply prefer to be more inclusive in my focus.

Intrinsic Value

So whether one is learning to play a musical instrument, practice yoga or tai-chi, to dance or learn a martial art -it's my belief that we need to stop and appreciate the activity for what it is- something that can bring joy to our lives and add value to our leisure time. Our activities should be a mental vacation from those daily stress triggers that we deal with like work, finances and family responsibilities. From time to time, remind yourself why you started the activity in the first place,and try to come back to that initial excitement of just doing something for yourself that you enjoy. Something that makes your life better.

Have a fantastic weekend!

Larry

Another Great Exercise

Good Morning

Today's body weight exercise- the inverted row- is an alternative to the seated row, which requires some kind of machine or pulley system to perform- and also the bent-over row which is a traditional barbell lift used to develop the large back muscles called the latissimus dorsi (lats). The seated row and bent-over row are demonstrated all over the internet so I won't spend any time describing them here.

The inverted row is an exercise that develops many muscles including lats, rhomboids, trapezius, biceps, rear deltoid, and the rotator cuff muscles. There is also focus on the core abdominal and lower lumbar areas used to stabilize the upper body during repetitions.

The exercise is performed by laying under a supported bar and doing a "pull up". The bar can be raised or lowered to adjust for the angle that the body is held in during the repetition - thus changing the emphasis on certain muscle groups accordingly. Be sure to retract (squeeze together) the shoulder blades to engage the back muscles prior to pulling yourself upward with your arms.
It's important to transfer the load properly by using your muscles in the correct sequence. This is true for any exercise.

Please view the links below to view two versions on the inverted row and give them a try. If you don't have the equipment available you just may need to join our dojo London Shido-kan Karate

Larry

*if you any doubts about your ability to perform this or any other exercise- or if you have sustained any type of injury- particularly in the back or neck region- contact your physician or qualified physio-therapist to receive medical clearance before attempting this exercise.

Karate in London Ontario for Adults, Kids, and custom programs!

London Shido-kan Karate Dojo

Watch for news of big changes to London Shido-kan in the coming months. Additional classes and programs coming - including personal fitness training.

For more information about the Beikoku Shido-kan Karate Do Organization, please visit:

http://www.ihadojo.com
http://www.shidokancanada.com

Please call Sensei Larry Bowlby at 519-495-7039 to arrange to visit and/or try a free class.