Self-Defense is Found in the Simple Things

At Barnes Martial Arts, we teach self-defense -- but not like other Martial Arts studios. We teach that self-defense -- real self-defense, genuine self-defense -- transcends the physical; it is more than knowing how to kick or punch, or wrestle someone on the ground. Yes, we teach our students -- adults and children -- how to physically, effectively protect themselves from dangerous people and situations. What kind of school would we be if we did not? But we also teach that when it comes to safety, escape is nearly always the first, best choice; fighting is a last resort. Using verbal techniques and body language to reduce or deescalate incidences of potential violence is another area we address.

 Since "self-defense" forms the greatest part of our curriculum, we have an inherent responsibility to our students, their families, our community, and to our own integrity to ensure their protection in any area of their lives. 

If all one knows is mayhem and physical violence, they may be a "fighter" (and I harbor personal doubts even about that), but they are not a Martial Artist. Real Martial Arts balances the efforts of the body, with practices of the mind and heart. Just as important, therefore, we teach that self-defense is found in the simplest of things.

Fitness may be the ultimate self-defense for the body. Unfortunately it may also be the most overlooked. Martial Arts can be part of an overall healthy lifestyle; but ... you can take the most effective, deadly, infallible, butt-kicking art on the planet ( is there such a thing?) and put in to hands of an obese, out-of-shape, unfit, can-barely-move individual and it becomes virtually useless. Like a high-performance or luxury car, the human body requires a continuous supply of high-quality fuel (see Good Food, below) and oxygen to keep running at maximum efficiency. If you put in cheap, low-grade fuel, there is a good chance both will become sluggish or break down. The difference is if the car breaks down you can get a new one ... the only body you will ever have is the one you were born with, so it benefits you to defend it properly. Like the red lights on your car's dashboard, pay attention to the signals your body is sending -- pain, weakness, fever, nausea, etc. A little preventative maintenance can save, and is preferable to, a ton of after-care. At Barnes Martial Arts we suggest regular exercise -- a minimum of 30 minutes/day, 3 days/week (Martial Arts are great exercise .. hint, hint); get plenty of sleep; eat healthy -- avoid sugar, excessive alcohol, fried and highly processed foods; and drink plenty of fresh, clean water. Just as taking care of your automobile can ensure that it runs in top condition for many years and hundreds of thousands of miles, smartly keeping your body fit leads to a longer, more pleasant, productive life. 

Kindness, for example; kindness is a beautiful form of self-defense. Kindness, without expectation of reward, payment or even personal benefit, is self-defense for the heart and soul. It is our studio philosophy that if we want a kinder world, we must all be an active part of the solution. It is not enough to "talk the talk", we must "walk the walk". Accordingly, we instruct students to take our lessons "Out of the Dojo, Into the World".

Good food --and the appreciation of it; there’s a fine, fine kind of self-defense. Our Western diet -- highly processed, full of artificial flavors, colors and preservatives, and high in sodium, fat and calories -- is killing us. We lead the world in chronic obesity, diabetes and heart disease. Therefore, clean healthy eating, mindfulness of what goes into our bodies, and an emphasis on fresh, wholesome vegetables, fruits and lean protein, will do as much -- perhaps more -- to protect us from harm than knowing how to punch someone in the face.

Oh, and how about love of community? Participation in --and love for --one’s community is a kind of self-defense that’s impossible to put a value on. Why? Because we're all in this Life together and only for a relatively short time. Two of the definitions of community are: (A) "a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals", and (B) "a group of interdependent organisms of different species growing or living together in a specified habitat". By getting along, seeking out similarities and establishing common ground, by promoting peace and harmony, and helping one another, instead of constantly being at loggerheads because of perceived differences, we benefit ourselves and future generations. 

And my favorite kind of self-defense, by far, is found in a simple rule, The Golden Rule: "Treat others as you would want them to treat you." The reasons why this is important should be obvious.

Simple. And simply perfect.

At Barnes Martial Arts, we like Tom Callos’ (www.tomcallos.com) description of self-defense too: “Self-defense isn’t only about personal protection, it’s about taking care of the people around you and the place you live as well.”

And of course, self-defense training at our Studio is all you already imagined it to be, but with this particular attitude about it, self-defense becomes about living a good life. What a great idea.

For information about our school and self-defense lessons for today’s world, check us out on Facebook (here), contact us at barnesmartialarts@yahoo.com or give us a shout at (570) 332-4377. (CREDIT: This post was inspired by and adapted from the writings of my mentor, Tom Callos, of the100.me (here) and the Ultimate Black Belt Test (here). Thank you, Tom, for your wisdom, insight, and continuing guidance.).

Five Reasons Why Martial Arts Is the Best Fitness Program for Adults

As adults, most of us can readily identify the components of a healthy lifestyle and list the factors that contribute to wellness, health and peace-of-mind. We know that being fit entails good sleep habits, maintaining a wholesome diet and engaging in an active lifestyle. We know this because it has been hammered into our minds through the media on a near-daily basis. 

So why then, if we know the answers, do so many Americans continue to neglect their wellbeing? Why is obesity an epidemic in this country? Why are heart disease ... cancer ... diabetes ... and other diet-related diseases so rampant?

Obesity ... the most pressing health issue of our time

Every day, while struggling with knowing what is right to do for our bodies we encounter a variety of hurdles and obstacles ... work, school, kids, family obligations, bills to pay, community involvement, etc. We live increasingly stressful and time-crunched lives. It is difficult to “wind down” and get enough sleep when we are always on-the-go, when we always have some place we have to be. Diet-wise, how often have we sacrificed nutrition for convenience because we were too tired or too busy to cook? And, instead of engaging in beneficial physical activities, we find ourselves spending what little leisure time we have in front of a computer or TV screen.

In short, we understand what it takes to be healthy ... but we don’t always rise to the challenge of doing what’s necessary in order to achieve and maintain maximum health.

Here are just some of the proven benefits fitness has to offer:

• Better sleep     • Better concentration     • Improved emotional health     • Improved heart health     • Improved self-image     • Stronger immune system     • Greater strength and flexibility     • Healthier weight

Take a look at how fitness affects some of the maladies that plague adults:

Heart disease is one of the most prevalent killers in our society today. Not only does regular exercise help to prevent heart problems, but a lifestyle that lacks physical activity is an added risk factor. Regular exercise alone lowers blood pressure and helps control cholesterol levels. Staying active also decreases abdominal fat which has been proven to be another risk factor of heart disease. It has been repeatedly demonstrated that people who exercise regularly after their first heart attack live longer than those who do not.

Studies have shown that Asthma attacks are at least partially preventable with regular exercise. Activities that require long periods of exertion are often not tolerated well by asthmatics; but, daily aerobic exercise can actually help an asthmatic to develop stronger lungs as well as increased lung capacity, thereby decreasing the frequency of attacks.

Osteoporosis – Resistance training helps to guard against osteoporosis. And it does not matter if you use free weights or your own body weight. Individuals who have been sedentary their whole life have a far greater chance of developing bone density issues. With the resistance and weight bearing that occurs during exercise, however, bones not only maintain, but may actually increase, their strength.

Healthy weight – Proper diet combined with exercise is the key to reaching and maintaining a healthy weight. You didn’t gain weight by taking a pill, and, there is no magic pill that is going to make you lose excess weight -- and keep it off – for the long term. Despite near-continuous ads on television and in magazines touting the latest fad diets or trendy herbal fat-burning miracle supplement, exercise is the only way to burn calories and ensure that your body’s natural regulatory eating signals are working as they should.

The bottom line is that physical activity is great for you. In fact, Time Magazine (A to Z Health Guide, 2004) called exercise: "one of the closest things to a magic bullet that modern health care has to offer."

So, while any type of strenuous physical activity – lifting weights, Pilates, yoga, swimming, running, hiking, biking, etc. -- will improve your health and well being, some types are better than others.

Let’s look at why a lot of physiologists and psychologists view Martial Arts as one of the best types of exercise you can get.

First, we need to dispel the myth that Martial Arts classes are just for kids. According to the Sporting Goods Manufacturers Association, among others, more than one-third of Martial Arts students are adults. The reality is that Martial Arts are great for adults of all ages -- 20-somethings as well as more ... “seasoned” individuals. I have personally known and coached people who did not even start training until their 50s and 60s; they were able to lose weight, develop strength, increase stamina, improve joint health and reap all of the same benefits as someone younger. The key is in adapting the training to each individual in order to realize maximum results. 

Furthermore, the style of Martial Art is less important than the effort and consistency with which you train. Whether you train in taekwondo, karate, jujitsu, aikido or some other form, the benefits remain the same.

Here are the 5 reasons why martial arts is the best fitness program for adults:

• Total body workout: Martial Arts are a combination aerobic/strength workout that use every muscle group in the body. Your stamina, muscle tone, flexibility, balance and strength will all improve through regular training.

• Stress relief: Martial Arts allow you to kick, punch, grapple and scream, which is a great stress release no matter what your age. Whether practicing with a partner, solo drilling, or hitting targets or a heavy bag, the physical exertion of Martial Arts demands your complete focus, and that doesn't leave much room for worrying about other things. Furthermore, exhausting your body through a demanding physical regimen often leaves your mind less rigid as well. 

• Reach and maintain your healthy weight: Due to the total-body workout of a Martial Arts session, tons of calories are burned. However, you’ll also find that your natural eating signals become better regulated so food cravings will diminish or disappear and you’ll eat less as a result.

• Learn self-defense skills: Unlike any other form of exercise, with Martial Arts you learn potentially life-saving self-defense skills at the same time you are getting in shape.

• Improved self confidence: Due to the goal setting, positive encouragement, respect, and core values that are inherent in nearly all Martial Arts programs, one of the greatest benefits of training is increased self confidence. Knowing that you can handle yourself calmly, rationally, and effectively in a potentially violent situation promotes a quiet inner strength. You become more at ease in various situations – whether you’re in danger or simply doing a task that takes you beyond your comfort zone -- and you’ll discover you can accomplish anything you set your mind to.

Here is a BONUS Reason why Martial Arts is the BEST Form of Exercise for Adults

         Martial Arts train the mind as well as the body – The meditation and internal reflection that are intrinsic parts of many types of Martial Arts training have a huge impact on both mental and physical well-being. These practices, when done regularly, help to center us, combat stress, better handle chaotic situations, and have actually been shown to increase the gray matter in our brain. Check out these articles for more information (this is but a small sampling of the research and data – there are literally thousands of links and reports):

·  http://www.lifehack.org/articles/lifestyle/10-benefits-of-meditation-that-you-might-not-know-about.html

·  http://www.ineedmotivation.com/blog/2008/05/100-benefits-of-meditation/

·  http://www.medicalnewstoday.com/articles/272833.php

·  http://www.huffingtonpost.com/2014/09/19/meditation-benefits_n_5842870.html

·  http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

·  http://www.webmd.com/mental-health/features/meditation-heals-body-and-mind

·  http://foodmatters.tv/articles-1/7-health-benefits-of-meditation

·  https://nccih.nih.gov/health/meditation/overview.htm

So, those are the top five reasons (plus a pretty nifty bonus) why Martial Arts is the best fitness program for adults.

Martial Arts aren’t for everybody -- but it might be right for you.

To learn more about the Martial Arts we teach and determine if it's the right physical activity for you, please call us at (570) 332-4377 or email us at barnesmartialarts@yahoo.com.

We'll be happy to answer any questions you may have.

Black Belt Parenting -- Attendance: A Key to Success

Consistent class attendance is the biggest contributing factor to success!

Discipline ... respect ... improved focus ... resistance to negative peer pressure ... standing up to bullies ... increased confidence and self-esteem ... a solid work ethic ... personal responsibility ... kindness ... compassion ... the list of benefits from Martial Arts training for students of all ages is nearly endless!!  

     However, students cannot reap those benefits if they aren't in the classroom; therefore, one of the most fundamental things your child can do to achieve Black Belt success is also one of the most crucial: attending class.  

     By establishing that attendance at the Studio is a priority, you are taking an important step in supporting your child's success, not only in Martial Arts but in Life, as well as setting a good example. While we would LOVE to see every child attend on a daily basis, we understand that this is not always possible and, therefore, recommend a minimum of two classes per week – three would be optimal!!

     As in their regular school, where research has shown that attendance may be the biggest factor influencing a child's academic success, progress through the Martial Arts ranks – as well as attaining a host of connected mental benefits – has a direct correlation to how often they come to class.

Benefits of Regular Attendance

By attending class regularly, your child will keep up with the daily/weekly lessons and assignments, and take Stripe and Belt tests on time.

     


There are other benefits as well:

• Achievement: Students who regularly attend class are more likely to have the discipline to commit to and complete other activities in their life than students who didn't attend regularly.

• Opportunity: Being at the Studio several times a week affords students an opportunity to engage with a wide variety of people, maximize their social skills, and – for older students – opens the potential to assume leadership rolls within the school.

• Being part of the school community: Just by being present at the Studio, your child is learning valuable life and social skills, working on Kindness Missions, learning the importance of respect, discipline, focus, awareness, teamwork, compassion and developing a broader world view.

• The importance of education: Your commitment to class attendance will also send a message to your child that the value of Martial Arts education is a priority for your family; going to the Studio is a critical part of success, and that it's important to take your responsibilities seriously — including finishing those things which you start. 

What You Can Do When Your Child Misses Class

     So what happens when your child needs to miss school due to a medical appointment or family trip? Sometimes these situations can't be avoided. In such cases:

• Contact the Studio Immediately -- Talk with the instructor to make sure your child doesn't fall behind on any of the lessons that he/she missed.

• Judge These Situations Carefully --  Attendance is a policy that we take seriously. Unlike your child’s regular school, where unexcused absences go on a permanent record, the consequences of missing class at the Studio can include falling behind on lessons, missing Stripe and Belt tests that will put them behind their classmates, and an overall decline in performance. 

• Help Your Child get to the Studio on Time every day -- Babysitting, problems with a car, bus, or the weather are all understandable issues. But frequently coming to class late develops bad habits that may manifest in other areas, and it is distracting to the classes already in progress. Frequent tardiness often leads to lack of motivation, and will make it difficult for your child to stay caught up with the lessons of each class. Reinforce the Black Belt Attitude of Self-Discipline by teaching your child how to set and use an alarm clock, and to avoid distractions like the television, computer or video games prior to leaving for class.

• Follow the Studio’s Guidelines and Attendance Policy --  Upon enrollment in our Studio, each student receives (usually by email) a copy of a Technique Manual for their age-group, and a Student Handbook that clearly outlines the rules of etiquette at the Studio (our expectation for a student’s behavior) and our Attendance Policy. Periodically reviewing the Student Handbook with your child throughout their training, explaining the rules and answering any questions they may have, reinforces their commitment and  allows them to fully understand what is expected of them.

• Check Homework – Yes, we give homework – in the form of Kindness Missions, new techniques, katas, basics, etc. Students – especially children – should practice at home as well as in the Studio. This builds positive habits and a strong work ethic, but also helps place the responsibility for their success or failure squarely in their own hands. Each night after class, check to see that your child understands and completes the day's assignments. Home practice also tends to build enthusiasm, especially when directed by a caring, encouraging parent. 

• Take an Active Role – At our Studio, parents are more than just spectators; we value your feedback. We also request your participation in helping your child to practice at home, as well as carry out Kindness Missions, and attend special lessons and classes ... but most of all, we urge you to encourage your child in pursuit of their success. While constructive criticism has its place in developing superior technique, we encourage you to be a “good-finder”. Celebrate the little goals along the way – not just the Stripe and Belt tests, but praise their performance in class. Stay involved with your child's experiences at the Studio by asking them how class went, and then listening carefully to what they share with you — both the successes and struggles. Make it a point to meet and regularly speak with your child's instructor. 

• Locate Potential Sources of Anxiety -- Kids frequently use the excuse that “I’m bored” to avoid attending class, even when there may be a deeper underlying issue. If your child frequently appears upset or reluctant to attend class and cannot tell you why, schedule an appointment with the instructor to discuss possible sources of the anxiety.

• Keep Updated on Studio Events and Announcements -- Read the documents that your child brings home, take note of important announcements and dates, watch the calendar, keep up with the Studio Facebook page, YouTube channel, and online blog. There are a ton of interesting, exciting and motivational activities going on at the Studio. 

• Try to Limit the Amount of Time Your Child Misses Class due to Medical Appointments or Illness – Whenever possible, avoid scheduling doctor's appointments during class time. Allow your child to stay home only in the case of contagious or severe illnesses. Exercise, including Martial Arts, is excellent for strengthening the body's immune system. 

• Keep Your Child's Attendance Schedule in Mind When Planning Extended Vacations – Everyone needs an occasional break from the pressures of daily life. Bear in mind, however, that any time away from the Studio will have an effect on not only the quality of one’s training, but on progression through the ranks. In the case of family vacations, nonattendance due to medical circumstances, or extended absences, talk to the instructor as far in advance as possible and, together, you may be able to set up a way that your child might incorporate practice into their time away.

• Plan Ahead -- Encourage your child to prepare for class by laying out their uniform and belt the night before. This speeds up the process of getting ready, develops the habit of personal responsibility and helps avoid excuses of “I forgot my belt” or “I left my uniform at home.”

• Promote Good Health – Martial Arts is part of an overall healthy way of life. Above and beyond the value of learning practical self-defense, our ongoing anti-bully message and Acts of Kindness, Martial Arts workouts build muscle and burn fat and calories. Diabetes and obesity have reached epidemic proportions in this country, even – perhaps, especially – among children. Heart disease is among the top killers of American men and women. An increasingly sedentary lifestyle combined with a voracious consumption of greasy, fat and sodium-laden fast foods, is proving deadly to us. At Barnes Martial Arts, we feel that it is our duty to show that REAL self-defense (“protecting ourselves from anything that would harm us”) goes beyond kicking, punching and grappling. It is a lifestyle that includes awareness of the substances and foods we put into our bodies. We urge our students to eat a balanced diet with plenty of fruits, vegetables, and lean proteins, and to get plenty of fresh air. Through regular, consistent attendance at the Studio, your child has an opportunity to exercise every day – in an exciting, FUN manner!

• Create a restful environment. Finally, make sure that your child can relax before bedtime by doing something quiet like reading rather than do something stimulating, like watching television. Ensure that your child gets enough quality sleep — ideal amounts range from 8 to 12 hours. Getting enough sleep will help him/her get up on time, be refreshed in the morning, and feel ready for not only a full day of learning in school, but for their high-energy Martial Arts classes! 

In Conclusion ... 

Every student progresses at their own pace ... but they have to show up!!

     Students who frequently miss days – or even weeks – of training will find it difficult to maintain their enthusiasm for training and align their progression through the ranks with their peers. Prolonged absences are also difficult on parents, often leading to arguments. 

By making attendance a priority, you will be taking an important step in supporting your child's success, and setting a good example.

Remember — every class counts!

McKena Harlen -- SEPTEMBER STUDENT OF THE MONTH

McKENA HARLEN --  SEPTEMBER 2015 STUDENT OF THE MONTH 

On Saturday, October 3, at its most recent Graduation ceremony held at Wyoming Area Catholic School, Barnes Martial Arts announced McKena Harlen as Student of the Month for September. She was also promoted to Advanced Gold Belt at the same ceremony.

McKena, age 5 ½, is a member of the Little Dragons program, a specialized course for children ages 4-7.

A Kindergarten student at Dana Street Elementary school in Forty Fort, she says her favorite subject is “the ABCs”.

In addition to Martial Arts, McKena lists soccer and hanging out with her friends as other interests.

McKena is a resident of Swoyersville, PA where she lives with her mother, Lorissa Senczakowicz and her step-father, Bill Thompson. Her father, Ryan Harlen is equally proud of her achieving the award and earning her promotion.

McKena initially began training in Martial Arts after experiencing bullying in school. “I don’t like people bullying me”, she said.

According to Master Gary R. Barnes, “McKena is a terrific student. She very quickly showed an aptitude for the physical part of the Art, but more importantly she has such a positive attitude and a bright, engaging personality. She is very curious, and very astute; she asks questions and really has a pretty deep insight for one so young. Talking to her before or after class is one of the highlights of my day. We chose McKena as Student of the Month for her consistent attendance, her dedication and her positive attitude.”

Students of the Month are chosen based on a variety of criteria, including: class participation, discipline, attitude, technique, personal conduct and how well they exemplify the Martial Arts in ALL areas of their lives, in and out of the studio.

Asked what is her favorite Martial Arts technique, McKena quickly and enthusiastically answered, “Ground fighting”

When asked if she had any advice for others who might be considering Martial Arts training, McKena responded, “You learn techniques to be safe; if you want to be safe you should take Martial Arts.”

BARBARA LEWIS -- June 2015 Student of the Month

On Wednesday, July 8 Barbara Lewis was chosen as Student of the Month for June 2015. 

Barbara, age 49, has been a member of the Adult Program since coming to the Studio following a self-defense seminar held at McCann School of Business and Technology in Wilkes-Barre. Barbara enrolled her daughter at the Studio after the seminar. Her own involvement came when she was challenged by her daughter, Emma.

“Emma told me, if I can do this so can you,” says Barbara.

In addition to Martial Arts, Barbara, a resident of Plains, PA lists reading and meditation as other interests.

According to Master Barnes, “Barbara was chosen as Student of the Month for a number of reasons: her enthusiasm for self-defense, which is her favorite part of class; her positive attitude; her willingness to accept and overcome challenges; her participation in every community event and monthly Kindness Mission; she is very tenacious when it comes to learning new techniques and concepts, never settling until she completely understands. Perhaps the most significant reason, though, is the massive personal transformation she experienced as a result of her training. When Barb first came to us, she was very quiet, almost shy, and not very engaged in the class; as time passed, however, and she became aware of her own inner strength, her confidence grew and she really came out of her shell. So much so, that the other students now refer to her as The Barbinator!”

Students of the Month are chosen based on a variety of criteria, including: class participation, discipline, attitude, technique, personal conduct and how well they exemplify the Martial Arts in ALL areas of their lives, in and out of the studio.

When asked if she had any advice for others who might be considering Martial Arts training, Barbara responded, “Don’t just think about doing something; do it. Just because you think you can’t do something today, doesn’t mean you won’t be able to do it tomorrow. Don’t compare yourself to others. Always strive to make your tomorrow better than your best today.”

Great advice, Barb!! Congratulations!!

Kid's Martial Arts Class, Forty Fort, Pennsylvania. Seated, Patient, and Building Good Character.

Kid's Martial Arts Class, Forty Fort, Pennsylvania. Seated, Patient, and Building Good Character. 

Here's a photo of two young men in our Little Dragons Class class who have recently tested for their next belt rank. The shot was taken with a Samsung Galaxy Note 2 cell phone. I like this photo as it shows thee two young men sitting patiently and proudly as they listen to the instructors praise for their performance, perseverance, and their ability to set and achieve goals. 

In the martial arts, especially with young people, character development goes hand in hand with learning the physical skills of the art. 

Barnes Martial Arts is located at 1366 Murray Street in Forty Fort, PA 18704. You may write us through this blog or our Facebook page at https://www.facebook.com/barnesmartialarts or reach us by phone at (570) 332-4377.

Here's a link to our Tumblr : (http://barnesmartialarts.tumblr.com/). Here's a link to our YOUTUBE Channel (https://www.youtube.com/c/BarnesMartialArtsFortyFort).