Health/Fitness Blog Entries
Injuries can be some of the most frustrating obstacles a Martial Artist, or anyone for that matter, can come across.
Given that most reality based or combat sports Martial Arts training involve explosive, high energy activities that involve hitting and getting hit, it's no wonder that physical damage of all sorts are common place. Ranging from sprained fingers to bruises to pulled muscles and countless others.
Furthermore, injuries have effects on all levels. Physically, injuries hurt, limit range of motion, reduce speed, strength and quickness, they might even hamper stamina etc. Mentally, they affect concentration and create seeds of doubt which fester into over thinking, uncertainty and hesitation. On a spiritual/emotional level, injuries summon fear, depression, frustration, anger and even hopelessness.
If an acute injury becomes chronic, the long term effects are even worse as they become rooted and set. Overall behavior, temperament, and physiology changes to accommodate the new burden which also becomes mental and emotional weight, in turn, leading to new injuries and a vicious cycle.
"Again! Again! We don't quit!" -Detective Clouseau (from The Pink Panther)
All too often, Martial Artists buckle under the stress and throw in the towel on their training.
Frankly, this is a cop-out.
I'll be the first to admit that knowing when to stop has it's place, but running away from challenging issues does not eliminate the source of difficulty -- you. Moving on because something no longer has value for you is one thing, but quitting is saying no to life.
It's a hard pill to swallow, but it's an empowering one. It's kinda like taking the red pill in The Matrix in that the reality might not seem pretty at first, but the freedom, potential, and ultimate fulfillment that it offers is unlimited.
"If life gives you lemons, make a margarita" -Chris Howard
In 1970, Bruce Lee hurt his back during an overzealous strength training session and was bedridden for months. He was told that Martial Arts training would be difficult at best and that he would never be able to kick again. Rather than accept the prognosis of failure, Bruce Lee took the opportunity to train his mind and spirit, delving deeply into Martial Art through writing.
It was during this period of convalescence that he filled multiple volumes with notes and diagrams explaining and exploring his art of Jeet Kune Do. The end result -- a Martial Arts legacy that has inspired millions and lives on to this day.
So then, assuming you're willing to take the red pill and claim your power, what can you do when injury strikes? Here are three key strategies that can quickly resolve your Martial Arts injuries and get you back to training.
1. Rest
Pain is your body telling you that it doesn't like what you're doing. That's all. It's simply a signal for you to stop doing whatever it is that caused the pain and injury.
Barring emergencies and severe trauma, rest is the first and most important treatment to any injury.
The "No pain, no gain" maxim, does not hold water here. Pushing your limits beyond your threshold without proper guidance and support will only lead to chronic injury and burnout.
If it hurts, stop and your body will take care of the rest.
2. Listen
That nagging pain in your knee, or the tightness in your back probably didn't appear suddenly and without warning. Listen to your body.
Allow enough stillness within your mind and spirit to really feel yourself.
The noise caused by the usual hustle and stress of  modern life is like a mute button on your internal systems diagnostic, so make it point to take a moment and listen.
In the case that the injury did suddenly manifest due to an accident or other event that seems outside of your control, keep in mind that there are always other issues that directly or indirectly relate to the injury that are within your control. These issues could be emotional, mental, physical, or any combination thereof.
Did anger or frustration at work leading to tension and strain during practice? Is preoccupation about a relationship sapping your focus and causing carelessness? Either way, just relax and be still. Reflect on your condition and performance on all levels.
Remember that all injuries involve physical and non-physical elements. Be honest with yourself and take a step back to have a "conversation" with your body.
3. Adapt
Be like water. The concept is simple but the practice can be very challenging.
The idea here is to try something different. Physically, this gives your body a chance to heal in one way and develop in others, given the adapted action is not aggravating the injury. On a mental level, you now have the opportunity to acquire new skills and expand your horizons. Emotionally, you'll be stepping outside your comfort zone and growing as a conscious being.
For example, if you hurt your primary defensive hand, start working on your other defenses like evasions and footwork, or simply use your other hand. This simple change will deepen your understanding, improve awareness and sharpen your skills in unexpected ways.
Injuries and illness happen to the best of us, but they don't have to be sources of limitation. Instead use them as reminders to nurture and bolster your health. Transform negative events into opportunities to expand your practice and grow your potential.
Who came up with the term "workout" anyway? Frankly, I rarely see it work anything other than doubt and frustration.
The idea of having to exercise and workout are mainstream concepts that are actually quite bizarre when seen from a "natural" point of view. In other .jpg) words, I highly doubt animals go about their business obsessing about having to work out or exercise. They just do what they do because it's in their nature and are always living truthfully and in the moment.
Working out is unhealthy.
There is something fundamentally skewed with the idea of separating ourselves from nature with artificial environments and habits, consequently developing all manner of physical and psychological imbalances, then seeking out the ever-elusive-holy-grail set of artificial solutions with the hope of regaining natural balance.
Technology is great and I'm certainly thankful of all the benefits and amazing achievements that human cognition allows us, but modern people are losing something absolutely essential to wellbeing. Connection with Nature.
A paradigm shift is long overdue.
Exercise is a thing we know to be critical to health yet it's also a thing that so many have come to loathe. It has even come to the point where those that do it to themselves consistently are awarded bragging rights and those that have the money to hire someone to do it to them are awarded a social status boost.
Maybe it's just me, but this just seems backwards and wrong.
The human body was designed to move and flourish through motion and there is ALWAYS an inherent positively reinforcing element to do the things that are good for us. Problems only manifest when we disassociate from our natural rhythms and environment.
It's time to re-evaluate the practice of exercise.
Function over form.
Form is really just a function achieved through exercise but it may or may not play a role in your personal motivation. Everyone is unique and therefore exercise and the respective approach to incorporate it should also be unique.
Function is the key. In other words, if your motivation is to catch the eye of the opposite sex or impress your peers with six pack abs and bulging biceps, then that's the function your exercise should be geared towards. I have to warn you however, that the function of having an appealing form is not especially empowering nor does it provide enduring motivation.
Personally, movement is not only part of my profession, but one of the major avenues through which I express myself and a primary facilitator for my personal evolution/growth. I exercise to develop and maximize that potential.
Most people don't work in fitness or health, so I might not be a good example. Let's take a look at a few examples of other individuals with lots of variation in their approach and philosophy but all with successful outcomes in terms of achieving the desired goals and respecting their personal nature.
Case studies:
1. www.VictoriaVives.com
This is my wife. We share a lot of activities together but Victoria prefers to take a far less structured approach to exercise and relies on a highly connected sense of intuition. She stays incredibly fit and healthy by doing what she loves (Martial Arts, dance, hiking, gymnastics, stunts, acting, singing, etc.) without any kind of planning or program design whatsoever and sometimes taking on a sedentary lifestyle for months at a time. This is a prime example of going with the flow and following one's nature.
2. www.IluminatedMind.net
Jonathan is a rebel with a passion and it shows in his choice of physical training and the way that he immerses himself in it. His approach is more structured, laser focused and very technical, yet still respecting the dynamic flow of nature with a resilient plyability.
3. www.QuestforBalance.com
Lisis (based on a recent post on her blog,) actually fits the perfect example of a function over form approach to fitness without any intentional exercise. Although the post focuses on diet and she makes clear her preference for a sedentary lifestyle, it's also evident from one of the comments that her primary function is of caring for her family which, I'm sure, can be a very physically demanding task. Sure, Lisis is also conscious of form and the medical statistics that compose the modern idea of health, but it seems that what is truly important is having the ability to enjoy and nurture her son and husband -- very powerful motivators in my book and also very much in line with Nature.
So, the real secret behind effective physical conditioning is knowing what you really want and what is important to you. The term "workout" should be banned from the fitness lexicon.
Don't ever settle for anything less than what makes you happy.
--
Nhan-Esteban Khuong, L.Ac.
http://www.SGVJeetKuneDo.com
The standard warm-up routine practiced by the average weekend warrior seems to consist primarily of a combination of static and ballistic stretches. A martial artist, for example, might try to touch his toes with a bouncing motion to stretch the hamstrings, followed by a side split hold, and maybe a triceps stretch by raising an arm overhead and forcing the elbow back with the other hand, and finish up with some windmills and side bends.
As sensible as this routine might seem, it is almost entirely composed of exercises that weaken and endanger the muscles and joints to unnecessary risk of injury.
Let's take a look at the cause of the problems then formulate a better strategy for an optimal warm-up.
Common Mistakes
Ballistic Stretches: This is the classic warm-up activity used by novice athletes. A ballistic stretch falls into the category of a dynamic stretch, but is really the rotten apple in a barrel of good ones. Essentially, a ballistic stretch forces the target body part beyond its normal range of motion using momentum, ie. swinging the leg forward or bouncing while trying to touch your toes for a deep hamstring stretch
Static Stretches: This particular technique has its benefits, but should never be performed as a warm-up. A static stretch lengthens a muscle to it's fullest and maintains the stretch for short period of time ie. holding a side split or holding an overhead triceps stretch. Although doing so does stretch the muscle, it also weakens it temporarily and suppresses the natural protective reflexes that prevent the muscle from being suddenly overstretched.
The Optimal Warm-up
Now let's look at how the warm-up should be performed, including a powerful technique overlooked by most novices but commonly used by elite athletes.
The purpose of the warm-up is to prepare the body for rigorous activity. This should include, increasing body temperature and blood flow, joint lubrication, and priming the nervous system. All of which should be tailored to the specific activity.
Technique 1: Joint Mobilization
All the joints involved should be taken through their full range of motion in a slow, even, controlled fashion without momentum for 20 - 30 seconds each. These exercises serve to lubricate the joints and might include, neck circles, windmills, hip rolls, etc.
Technique 2: Dynamic Stretching
Next, use dynamic stretches that incorporate a light strength and stabilization element to move the body through its normal range of motion with light resistance. Use these exercises to start warming up specific muscle groups while lengthening and shortening them to their full potential. There is significant amount of variation that can be used here to tailor the exercise more or less specifically to a particular activity. The key is to use the prime movers with minimal momentum and maximum control, thus priming the nerves and continuing to warm the tissues. Most of the usual ballistic stretches can be modified in this way for better results. These might include full ROM squats, straight leg lifts, bridge push ups, cat stretches, etc.
Technique 3: Visualization
While preparing the soft tissues with joint mobilization and dynamic stretching, visualization prepares the mind and spirit. Visualize yourself in perfect form and executing powerful yet graceful movements. The key is to maintain a positive beat and an underlying theme of happiness and wellbeing. Envision yourself performing the tasks at hand from a third person perspective, then transition in to a first person perspective performing the same movements. Incorporate your current environment into your visualization, including the feel of the terrain and climate, the sights, sounds, and smells. Feel rather than think.
This is, by no means, an exhaustive list of warm ups, but these three techniques will ensure safer and more effective performance.
--
Nhan-Esteban Khuong, L.Ac.
http://www.SGVJeetKuneDo.com
The concept of a "healthy diet" can mean very different things depending on who you talk to and, as you know, there is no shortage of conflicting accounts.
There is, of course, the FDA and their conventional guidelines, and all the "gurus" advocating this and that with loads of pseudo science and anecdotal evidence to support their claims. This gamut of philosophies ranges from broad scope lifestyle approaches such as macrobiotics, vegetarianism, veganism, raw foodists, nutritional blood typing and metabolic typing, the paleolithic diet, locavore-ism, to commercial fad diets such as Atkins, South Beach, the Hollywood Diet, and so many more including endless combinations, hybrids, and variations.
Every one of these diets directly or indirectly points to the core issue of health. Health, in and of itself, is a very nebulous term and can also mean different things to different people depending on the weightiness of different influences including commercial, spiritual, social, ecological, religious, political, biological, moral, etc. Even these major influences tend to bleed out and mix into each other to degrees that make them indistinguishable from one another.
There are no absolutes
Humans are so adaptable and pliable and there is so much variation between individuals and their environments that there are endless approaches to good nutrition with excellent potential for optimal health. Furthermore, the Earth, our bodies, and reality in general are so vast, complex, and dynamic, that no amount of science and rational argument can ever nail down a definitive methodology.
The Key
So then, how can "eating healthy" hurt you? When doing so leaves you stressed out, feeling guilty, and miserable.
With that said, there is one key to vibrant health and nutrition that trumps all others . . . HAPPINESS.
What does this mean?
Can I eat anything as long as it makes me happy?
Not exactly. In fact, it's really the other way around. Happiness is the ultimate compass to health. Therefore, as long as you are happy, you know you will be on the right track. If your state of happiness is maintained or improved by eating a strict diet of plant matter, or raw foods, or Chinese food, or whatever, that's good. Your body will tell you what feels good and what it needs.
What your nutritionist won't tell you
The trouble arises when your dietary/lifestyle choices are fueled by unhappy thoughts and feelings. Religious/moral, political, and commercially driven thoughts and choices tend to be the worst offenders as they generally have a healthy dose of control through fear and brainwashing. Avoiding a certain action because of a negative consequence is highly motivating for many, but also highly destructive in that they create a foundation of fear, anger, and resentment. All emotions serve a purpose to our benefit and fear and anger certainly have their place in helping us achieve health, but to be driven by them habitually is a certain road to misery and disease.
Thoughts such as "I can't eat that because it will make me fat," or "I can't eat this because it is sinful," or "eating this will promote suffering," or "eating this food encourages deforestation," are all thoughts that are ultimately destructive to oneself and our global consciousness.
Identifying the root
That's not to say that being overfat and deforestation aren't undesirable things, but rather that these thoughts point to the effect rather than the cause of the issue. The cause is, quite often, usually not what we think it is. It's probably not really the extra pounds one might be carrying or the greenhouse gas buildup in the atmosphere that are the crux of the matter. It goes much deeper than that. We're talking about spiritual/emotional issues that MUST be addressed FIRST or, at the very least, in conjunction with the symptoms.
I can already hear the nutrition police and all manner of activists knocking at the door wagging fingers and lecturing about how uninformed this approach is.
The reality is that perpetually unhappy people do things that are destructive to themselves and others. Sometimes it might not be so obvious, especially when the destructive action is hidden under the guise of a "good cause" and compelling logic, but the core issue remains the same . . . and I'm not just referring to food and diet.
Cultivating Happiness for good nutrition
However one decides to look at it, good nutrition is a natural consequence of a healthy Mind and Spirit so stop looking for the next trendy program, miracle cure, or radical lifestyle change and instead find and cultivate the happiness that is already a part of you! Be happy with what you eat or don't eat it.
--
Nhan-Esteban Khuong, L.Ac.
http://www.SGVJeetKuneDo.com
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