Self-Defense Within Martial Arts Training Demands A Real-World Perspective

Posted on March 10th, 2010

This story is being offered in response to a request made by my teacher, Soke (Grand Master) Masaaki Hatsumi, during a recent training visit to Japan. During one of the training sessions, Soke was suggesting that everyone, regardless of rank, should make it a point to talk to those with actual combat experience and to learn from these people. The point was, if you do not know what a real fight is like, you will not be able to train properly for an authentic situation.

I was asked to share some of my experience in dealing with an attack and the following story came to mind. Though I have much experience with dealing with danger and dangerous people, this particular situation stands out as both a successful outcome where I was able to use some of my ninpo-taijutsu martial arts training, and a learning experience where I was actually able to control both my awareness and response, instead of mentally shutting down and “hoping” for the best.

***

The incident occurred many years ago while I was stationed in, what was then, West Germany. I was serving with the United States Army Military Police Corps. My partner and I were called to respond to a unit where a serviceman was assaulting others, including the officer-in-charge.

When we arrived at, what we thought was, the location of the incident, there was no one but the Charge of Quarters present. He had no idea about the incident. What none of us knew was that the ‘problem’ was occurring next door and moving in our direction.

While my partner and I were confirming the call with our superiors, the attacker entered the building where we were. He was obviously intoxicated and shouting racial insults and demanding satisfaction before he started a ‘real war.’ By the smell of him, he had been drinking heavily and primarily whiskey. His clothes showed signs of a struggle and at this point I wasn’t sure if I was facing an attacker or the victim of an assault.

I immediately tried to calm the individual and find out what the problem was. As I was doing this, several other soldiers, including the command duty officer entered the building and became involved. The belligerent soldier was going on with his racial attacks and how he was attacked by what he thought were his friends. It was then that he turned his attention to me and began implying that he had martial arts experience and “didn’t have to prove himself to anyone.”

During this, and later after interviewing witnesses, we found that the individual had tested for his black belt in another martial art earlier that day and was out ‘celebrating’ with his friends. Witnesses testified that the more intoxicated he became, the more he started “showing off” to his friends which involved hitting and kicking. Eventually, his friends had had enough and then attempted to stop his obnoxious behavior by pushing him away and leaving him behind. This only made him more “playful” at which time he jumped on his friends resulting in them throwing him down on the ground. It was this that finally enraged him enough to chase them to the barracks and begin attacking others.

As he was telling me that he didn’t have to prove himself, he also made statements that I only thought that I was tougher than him because I carried a gun, a nightstick and wore an MP helmet. I responded by removing my helmet and handing my night stick to my partner in an attempt to neutralize any perceived threat that I might be projecting and bring the soldier’s anxiety level down. I informed him that the gun stayed where it was but that we needed to talk like civilized men so we could solve whatever problem was going on.

The soldier continued on with the “I’m a black belt and don’t need to prove how tough I am” speech when he closed the distance and, from about an inch from my face, stated that, “I’m going to show you how tough you’re not.”

I ordered the soldier back and before I knew what was happening, I sensed his fist coming up between our bodies toward my jaw. I rode off the strike which landed before I could evade and then backed out as he began to flail widely with both arms at my head and body. I remember taking up a hoko-like position (a guarding posture in ninjutsu designed to create a protective ‘bubble’ that is difficult for the attacker to get through) to cover against the incoming attacks and having to simultaneously deal with an officer who thought that I was the one doing the attacking!

At one point, I realized that his right arm had wrapped around my left forearm and that a ‘musha-dori-like thing’ (uplifting elbow – shoulder dislocating technique) was happening. I remember moving to capture his balance and laid him down when suddenly his feet went out from under him. Later I found out that, in an attempt to help, my partner chose that moment to sweep my assailant’s legs out from under him. I felt the soldier’s shoulder give way as I applied the lock and took him down. This didn’t help with the anxiety and emotional pressure I was dealing with as I was now worried about a possible ‘police brutality’ charge for excessive force.

This injury didn’t deter his aggression though as he continued to fight against our restraint. We were finally able to subdue him and get him onto his stomach to be handcuffed when his wife and young child entered the building. I don’t know how they found out about the situation but there they were. I felt sad for them and was only able to give a look of apology for having to do this. Again, more stress was added in that I didn’t want to have to physically hurt this man in front of his family.

Unfortunately, their presence only served to escalate the problem. When the soldier became aware of his wife and child, he blamed my partner and I for his “embarrassment” and began to fight against his restraint again. I am not a big man and this soldier’s build was easily 150% of my own size and weight, so holding him was a serious problem. Having to improvise and immobilize the man, I placed my night stick between the handcuff chain and his back and applied leverage against his spine which created a situation where he would only hurt himself with his continued resistance. This was only necessary for a moment or two, as he passes out from his exertion.

*************

As I related during my initial telling of the story at the Hombu Dojo (‘main training hall’0 in Noda-city, Japan, my legs begin to shake and I can feel my breathing change as I recall this situation and many others like it. It does not control me or the way I go through my life in the ordinary sense that I am not afraid to associate with people or the like. What it has done is imprinted on me much more than just a step-by-step memory of the events, and I’m sure that my recollection of these is less than accurate because the experience was much more emotional and from what Soke has called “budo-nerves” orientation or perspective than from any sort of memorized technique string.

I will simply end this by saying that, this situation is one that has forever changed my perspective on how I should train, and as a teacher, how I should train my students. It has taught me that kata-like, step-by-step training is only a piece of the training puzzle but, anyone who believes that they will fight this way is deluding themselves. Conversely, it has also taught me that training that is just henka-based, where the basics like cover, distance and the like are not drilled until they become second-nature and the student just “does whatever” in an attempt to imitate (his or her teacher) is also deluded. This type of practice is necessary but, again, only a piece.

I am in complete agreement with Soke when he points out that it is the ability to go between the animal instinct response required for surviving an attack and returning to the civilized state to live a happy life, unstained by fear, defensiveness or antisocial behavior because of the attack that should be the goal.

Let me also say that, I respect Soke and the Shihan master instructors that I train with. But, not simply because they are Soke and the Shihan. I respect these people and continue to train in this art precisely because my own experience with having to handle danger tells me that what they have to offer is authentic and “on the mark” with that experience. Because I know that should I ever be attacked again, it will be the lessons that I have learned from them and not my admiration of them or their abilities that will help to insure that my family gets to have me around a little while longer. In a world filled with martial artists and instructors who want trophies, admiration and to ‘look good,’ it is comforting to know that there are still those who have what the true warrior needs to create a life worth living and the power to protect that life from whatever might harm it.

*****************************

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Jeffrey Miller is an internationally sought-after self-defense expert. He is the creator of the unique EDR: Non-Martial Arts Defensive Training System and teaches individuals, security professionals, companies, and organizations how to be more safe in Today’s often unsafe world. Visit his web site at => www.warrior-concepts-online.com
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Don't Expect Others To Live Your Dreams

Posted on March 9th, 2010

Do you have a habit of telling others how they should be living their lives?

You may have insisted that your child study medicine even though his interest may be in the arts. And your motivation for doing so? To fulfill your long cherished dream of becoming a doctor. Since you have not been able to achieve your dream and that, given your current circumstances, you feel that you no longer stand a chance, you just want your child to accomplish this dream.

You may be dead against your spouse’s decision to switch from being a salaried employee to an entrepreneur. Your argument is why rock the boat when he is bringing home a good income. The new venture is risky and does not guarantee success. What if it fails? How are you going to manage the household expenses and all those bills?

Your best friend has been offered an overseas assignment. The offer is attractive and she is keen on it. But, she has to be away for a good many years. You do not wish to see her go as she has always been the one with a shoulder for you to cry on. You advise her against going, telling her that she may have problems settling down in the new country and even if she finally does, she may lose her position in the company when she returns.

Sometimes, we may think that we have good intentions when we intervene. But, every person is unique. Each and every one has their own life to live. Only the individual knows what is best for himself. Don’t kill their dreams. Let them pursue their passion and purpose. Give your opinions, but let them decide. As ultimately they are the ones walking the journey.

JL Kah has profound interest in the areas of self improvement and motivation. She enjoys travelling to different places and loves to share her thoughts and touch lives. You can visit her website at :
http://www.jlkah.com
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Conquer The Fear Of Driving Successfully

Posted on March 8th, 2010

If you drive a car then you know how much of a convenience it can be getting from one place to another. There is no need to wait in line for your turn on a ride and you can also get a whole lot of privacy since you don’t need to share a seat with someone that you do not know. There are very few people who would rather ride public transportation than drive themselves around.

Among the few people who would rather ride public transportation are elderly people who may no longer be able to drive, minors without a permit to drive, those trying to save on gas, people who don’t know how to drive and people who are scared to drive. You might think that the first four people all have valid excuses not to drive, but to be scared of driving doesn’t really seem very right.

This kind of condition is actually very real and it is no laughing matter. There are those individuals who are truly frightened at the thought of driving. No they simply do not get cold feet or butterflies on their stomachs because it is their first time or they might not own the car they are driving. Their fear is greater than this and it stems from much bigger problems.

More often than not the fear of driving is also considered a phobia under the umbrella of anxiety disorders. People who experience this kind of phobia may have had a very traumatic event that gives them constant tension with driving. Perhaps they were involved in an accident or watched an accident happen.

Commonly they experience the same symptoms as people with anxiety when they need to drive a car or even think about driving. Yes, the mere thought of getting into a car can already cause them to feel sick. Sweating, increased heart beats, nausea, the thought of losing control, blacking out, extreme fear, being scared of dying and the thought of losing one’s mind are only some symptoms that can be experienced. These are also known as panic attacks and this is what take place when the fear of driving sets in.

Going through panic attacks on account of being afraid to drive can be very difficult and embarrassing for those suffering from it. Since it is classified as a type of anxiety disorder it can also be coupled with depression. A lot of individuals with this condition will tend to fell depressed because of what they cannot do or how people view them.

It is a good thing that it is possible to conquer the fear of driving. It can be done with the help of a professional such as a physician who can prescribe medications to help ease the anxiety and panic attacks. Medication can also be given to get rid of depression. For others they turn to therapy to be able to get over this fear. Psychotherapy may be used in order to deal with the problem. Therapists will often make sufferers realize what the problem is and how they can turn this negative experience into something more positive. Different approaches and methods can also be employed to help get the best results.

For those who may not be able to afford these types of treatment or are wary about them, self help can also be done. It is important to realize the root of the problems and why it occurs. Acceptance of what has happened in the past causing the fear is also vital. Once this has been done it will be good to learn some relaxation techniques that can be used to calm the body down when facing the fear of driving.

Successfully being able to conquer the fear of driving is best done by confronting the fear and trying to drive. There’s no need to hurry and jump into things immediately. A simple start can be done just by visualizing oneself in the car. Eventually actually sitting in the driver’s seat should be done followed by a series of other small steps. In the end the sufferer should not experience any panic attacks or symptoms as they drive.

It may not seem like an easy task. Whether you choose to seek help from a physician or help yourself out, conquering the fear of driving is important. Don’t give up and be patient you will eventually get the results that you want and be able to live a better and more convenient life.

John Hoyner has gained extensive knowledge on anxiety and topics like how to conquer fear of driving. Find out his advice on other topics through his other articles.
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Leadership Coaching Skills – Educational Leadership

Posted on March 8th, 2010

There are many types of leadership, and each of them works best in specific situations. While we are familiar with transformation, transactional, and strategic leadership, many of us have not quite heard about educational leadership. In this type of leadership, a leader must be open to learning and helps his or her team to learn. And in this case, one would need to have effective leadership coaching skills if you seek to help develop the skills of both leaders and subordinates.

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Having effective leadership coaching skills is quite necessary, especially in organizations that are serious about having effective leaders and motivated employees. Leaders also need their share of coaching and without effective coaching skills; one can easily fail at helping leaders develop their different skills.

What makes leadership coaching so challenging is that many people get intimated by leaders. And many people think that leaders already know what they are doing and there is nothing else to learn. When this happens, it can indeed be difficult to help leaders improve their skills, and it is almost impossible for leadership coaching to take place.

And this brings us to thinking that effective coaching skills stem from having an open mind towards continuous development and training, which is quite true and important. Without a firm conviction about continuous development and training, leadership coaching would not exist. And if you cannot find a good leadership coach within the office, there is still an option left – seeking help from career development firms that have experts in leadership coaching.

Improving leadership coaching skills apart from leadership alone is quite important in every organization. It is not always that you will need to bring in help to improve the skills of your leaders. In many cases, the very help you need is lurking within the organization and simply needs to be motivated to come out of their shells.

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This author writes about Building Leadership Skills and Charismatic Leadership Style
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How Do You Find The Right Work For You?

Posted on March 7th, 2010

Let’s start with some definitions

First let’s define the difference between right work and wrong work. Wrong work is work which you don’t enjoy. The work feels stifling and constraining. Having wrong work you don’t look forward to going there every day. You secretly hope some crisis occurs so you don’t have to go because any alternative seems better then another wasted day at the office. Wrong work causes stress, anxiety, health problems, and relationship problems. Wrong work leaves you drained at the end of the day. You leave work asking yourself, how can I switch to anything else? Having wrong work it feels like you are doing the work meant for other people. The work doesn’t feel right for you. It doesn’t match your interests and abilities. Right work feels completely different! With right work you feel full of energy while working and content. Right work leaves you wanting more at the end of the day. You are excited, fulfilled, and feel like you are contributing to an area that is coherent for you. Having right work you feel happier and everything in your life seems to work much better as well. Right work makes you feel like you can do this work forever. You feel like your abilities and interests are aligned. You like the people you work with, and everyone seems to feel the same about you. Finally, with the right work you can’t tell the difference between play and work, vocation and vacation, and you leave the office sad on Friday that you have to wait until Monday to continue!

Start to look in the right places

First, decide what places are right for you. Many times people tend to leave wrong work and continue to look for another wrong work! Decide now what work fits you! Where do people like you work? What type of people do you feel the most comfortable working around? Do you prefer to work alone? What kind of work would leave you breathless at the end of the day? What work would feel like play? What kind of work would get you excited about Mondays? Talk to people who want to do what you want to do? If you can’t decide now what you want to do for a lifetime, that’s ok, but at least you can begin the search. Change your thinking perspective. Are you always thinking of the past and worried about the future? It is time to change your thinking. Right here, right now, what is the work that you would love to do the most and why? If you know the why, you will find the how. Try out test marketing approaches. Even if you want to work for someone else the steps are the same. Make a business card describing exactly what you want to do and who you want to be. At the bottom of the card, describe the services and or products that you want to sell. Use this new persona to promote yourself. People can’t help you if you don’t tell others what you want to do. If you plan to work for someone else, your elevator speech should take less than 20 seconds and clearly state something like this, “My name is Sammy and I have 23 years in the insurance industry as an IT professional and I am currently transitioning to working in the animal industry in a similar role and to be closer to the industry which I care about”. Ask the other person, “Do you have any ideas or contacts I could follow up with to assist on my search?” If you want to go into business for yourself the elevator speech is slightly different. If someone asks you about you and your work, you can respond with something like this, “I am the founder of XYZ company and I help people to focus on designing and or develop XYZ products and services”. It also adds a nice touch when you can say “this is my passion and life’s work!”

Talk to the right people

Don’t talk to people who have little interest in what you want to do. Best case is they will listen without adding value and worst case their opinions will confuse and frustrate you. Do talk to people who share your interests and passions. These people are easy to find if you attend the right meetings, conferences, read the right books, and join the right on-line forums. When you talk to others, who share your interests and already might be doing what you want to do, you can’t help but pick up new ideas and insights.

Think about right things

Think about why this work is important for you. Think about how your life will be different once you start to do this work. Imagine your new work day actually doing work which interests you, gets you excited. Think about why this is exactly the right time in your life for positive change. What you focus on you will attract. Sadly, many people focus on what they don’t want and this is what they end up with.

Try out new approaches

Be creative and try out new ideas you would be afraid to try before. Attend a conference, develop a new business card, or join an on-line group. Actually, start to offer services in the areas you feel most confident in! If you feel you need more skills, attend school again, get a certificate, or at least attend a seminar. The best way to start doing work that is right for you is to give yourself small examples of proof along the way that you can do this. It usually starts small and then builds.

Be flexible and open to BIG changes

Normally big change is needed when moving towards the work which is right for you. Be prepared and open to this. Move towards pleasure in your life. As a result, you will be more open to change, more creative, and more proactive. The reverse strategy just holds you back. When people don’t take risk, they are more negative, less receptive to new ideas, and reactive. Thriving change and being flexible are great attributes when seeking for the right work.

Don’t be afraid to ask for support!

Get a mentor or coach to help along the way. Usually our family members are interested, of course, but these are vested interests. Our family members usually like it when we stay the way we are and don’t rock the boat-stability. No stability is good when you are doing the wrong work. Better to seek out external experts who can listen, guide, and help you plan the second half of your life, which works better for you. Most people never had a coach unless they were on a sports team in their youth.

Be prepared to make sacrifices

Ok, this is the part you don’t want to hear! Finding right work IS major change and requires great sacrifice. The sacrifice can be different for each person. Generally, it will be around money and life standards in the short term. It can also be around relationships, and it can be around where one lives and multiple other trades-off. The reason most people don’t do the right work especially after 40 is because these life changes are hard to make especially without much external support.

Are you ready to make the needed changes NOW in your life?

Being ready is the most important first step. The second step is actually doing something about it. With a little risk and self trust, you can make the necessary changes now to find the work which is right for you at this time of your life. It won’t be easy but it will be well worth it. As a result the bounce and energy will return to your step, you feel happier and most important gain a sense of fulfillment which will last a lifetime.

I’ll be cheering you on as you go!

Craig Nathanson

Craig Nathanson is the author of “How to find the RIGHT work during challenging times: A new approach to your life and work after 40” and is a coaching expert who works with people over forty.
Visit Craig’s online community at http://www.thevocationalcoach.com where you can take a class
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Building Leadership Skills – Business Leadership Coaching

Posted on March 6th, 2010

Leadership in business organizations plays quite an important role. Without effective leadership, it can prove to be extremely difficult for a company to achieve its goals and objectives. This makes building leadership skills in business organizations quite important. And in most companies today, business leadership coaching and training are quite common.

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There are many ways of building leadership skills among business leaders and potential business leaders. A leadership training and development program is just one of those many ways. Companies can also resort to business leadership coaching as a follow up to training and development programs to help build leadership skills among leaders and employees.

There are several kinds of leadership skills that need to be developed. However, among all these, the leadership style and effective communication prove to be of the highest importance. The style of leadership that goes around the company can determine the level of motivation that employees have in achieving their career goals, as well as the company goals.

On the other hand, effective communication helps facilitate successful clear transmission and exchange of information within or among employee and leaders. Without effective communication skills, leaders will find it difficult to make employees understand what the goals are and how they can get there. What is important is that business organizations should understand that there are different kinds of leadership skills and it can be quite an advantage to let leaders understand more about these concepts.

The next time you think of building leadership skills in the office, keep in mind that you will not be able to improve any skill unless you check which areas indeed need improvement. You also need to determine the willingness that the participants have toward learning something new, and applying them into their daily roles and responsibilities. At the end of the day, it would be the effective leaders that have effective leadership skills that will motivate teams to give their best.

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This author writes about Student Leadership Program and Improve Leadership Skills
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Finding Light And Hope In Transition

Posted on March 6th, 2010

From the moment we are born into this world, we are in the process of what I’ll call “transition.” Transition in life is constant; and it guarantees that we will always be transforming throughout our lives — even in death. Remember that energy never dies — it transforms; this is how we as human beings “transition.” We change from one form to another…sometimes in more subtle ways with regard to personality, and in physical forms through growth and even weight loss. Nonetheless, all are forms of transition.

Due to a recent news story, there is even more hope and light at the end of the proverbial tunnel. According to the article, Ms. Claire Sylvia, a 47-year old woman who was dying from a lung disease, found new inspiration and took on new characteristics after she received a new pair of lungs and heart from an 18-year old boy. Some skeptics may say that Sylvia may have been experiencing a sudden rush of life and exhilaration from the transplant, but I beg to differ.

After receiving the miraculous gift of life, Sylvia began having new cravings for beer (a drink she never liked), and other food items. Not only did her taste buds change, Sylvia also began taking on certain traits that only the young man had had in his living years. While these may be subtle personality changes, the transition that Sylvia experienced was more than just short of a miracle. The life-changing event that Sylvia encountered some 20 odd years ago has definitely had a positive and spiritual impact on her life — and on the lives of the young man’s family. Though traditionally, donor names are kept secret; (but in the case of Sylvia) she didn’t have to look further than her own dreams, where the donor name was revealed to her. Coincidence? Since that time, Sylvia has established a long-lasting relationship with the donor’s family; and I’m sure, both parties have found solace in this transition.

While this true story may not be exactly like the fantasy ones in “Heaven can Wait,” starring Warren Beaty; or Chris Rock’s “Down to Earth,” the uncanny nature bares similar characteristics to what we would all love to see and comprehend in life. We all know that life and death are both guaranteed to us — the day we are born and the day we die. But when we understand that life, like energy, transitions from one form to the next; we begin to see a bigger picture, a brighter future into what will ultimately become of us.

Though we may not all be so fortunate to see the value in life as Claire or the young man’s family have, the story gives us a glimmer of hope — a glimmer of life that continues to grow and transition…even through death. While some of us may become part of the everlasting energy to recreate and revitalize, some may go onto new beginnings, new awakenings, or a new spiritual plane altogether. The fact of the matter is that life is part of the Universal flow of energy; and as long as energy flows like the ever-revolving cycle of life, there will always be a new beginning to every ending…even in transition.

Until we speak again, I am

Joan Marie, Intuition Girl

Finding Light and Hope in Transition

By Joan Marie Whelan

Learn more about Certified Master Intuitive Joan Marie Whelan and Intuitive Coaching
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Sometimes It Is Good To Be Ignorant, As Not Knowing Can Be Power

Posted on March 5th, 2010

Much has been said about the power of knowledge. What about ignorance? Since it is the opposite of knowledge, and if knowledge equals power, wouldn’t ignorance equal powerless? Not so, if it is applied in the right context.

There are stories on successful people who revealed that they were thankful they did not know how tough their climb was going to be. They knew it was not easy but they did not anticipate the extreme level of difficulty. If they had known earlier, they would not have attempted to ascend the mountain. But, once they were on their way, there was no turning back. They had no choice but to do all they could to make it a success.

Similarly, there are cases where laboring women, in their first pregnancy, ignorant of the extreme pain of natural birth, chose to go without epidural jab. They felt that since countless women ahead of them had given birth without the need for epidural, it should not be too difficult to manage without. Not until they experienced intense contractual labor pains then they realized the dire state they were in. But, it was already too late. These women knew that they had no other choice but to mobilize all their energy to push the baby out. And eventually, after going through excruciating pain, they successfully delivered their baby.

Likewise, if you are thinking of starting your own business or moving into an area completely different from what you are currently doing, it may be better to leave out the details. Know what you want, but sometimes you do not need all those details in between. So long as you are guided by your passion and determination, take the 1st step. Continue moving in the direction. If it ever gets unbearably painful or uncomfortable, do remember that this is natural. It is a process you have to go through to reach out to what you want. Just bite your lips, persevere a little longer. It may seem ages but very soon, the pain will ease and you will emerge with a broad smile.

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Unleash The Genius Withing- Top Tips For Boosting Your Creativity

Posted on March 4th, 2010

Many People go through the whole of their lives hardly touching on their hidden talents and potential. But that potential is there within all of us and is just waiting to be unlocked.

Here are some simple ways we can rewire our brain and coax it into thinking like a genius.

Routine has to be the number one killer of creativity. When we stick with our comfortable routines we fall into a comfort zone that stifles our ability to think laterally. With the same route we take to work each day and the same café we visit or the same breakfast we eat we are hard wiring ourselves into mental stagnation. Change the patterns and you will notice an almost immediate change in your waking state. Just by walking a different way to work the senses will be assaulted by a hundred new stimuli causing the brain to work over time. Our perceptions change and all of a sudden that block you’ve been experiencing on a new project just melts away.

Start doing something completely new. Learning a new skill will challenge your mind bringing along with it that fresh perception we’re looking for. It doesn’t matter what this new skill is. It doesn’t matter that you are hopeless at it. In fact the riskier it is in many ways the better. If it puts you outside of your comfort zone then it will stimulate your mind and open the way for that flow of creativity.

Writing meditations can be extremely effective in unleashing the hidden genius. They are all quite similar and simple to do. Get up 15 minutes earlier than usual and take pen and paper and write about absolutely anything. Just keep writing for the whole time period and watch how your mind clears and how your creativity starts to flow.

Roland Poitevin is a dedicated writer with a passion for business and environmental issues.

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Beep Test Track Cycling Exercise

Posted on March 3rd, 2010

Track cycling exercise

Beep test (whistle)

Team Spirit Cycling Camps track cycling coach Stephen Bonnici use this method as a warm up exercise at the beginning of a cycling track session while coaching experienced track riders.

This method ensures that the track cyclists have a strict progressive warm up, this stops the enthusiastic track cyclists enthusiasm getting the better of them inducing an effort at a early stage of the bodies warm up .

The exercise also is a good way to keep a mixed ability group of riders together at the beginning of the session, from a track cycling coach’s point of view, it is a chance to observe riders styles and techniques if good or bad and also the body language positioning change as the pace increase giving the track cycling coach an instinct of their performance, an indication what to expect from each riders level of performance.

Be aware of warming up levels are different to individual riders, for example, a elite may be comfortable at 22mph while a rider at entry level is their effort ! usually they can not warm up together, by using a beep/whistle test this is possible.

How this works !

Riders start in single file formation at the bottom safety zone of the velodrome track

Riders use 1lap changes protocol unless told otherwise by the coach when pace increases half lap changes may be called for.

Track cycling coach position them self at the halfway line on straight part of the track

Track coach sounds a whistle at timed intervals, starting with 25seconds apart

Track coach reduces the time between whistle blast to increase pace of the riders

Riders pass the halfway point of the track when the whistle sounds

It is important that the rider do not get carried away by picking up the pace and doing more effort than they need to at that time, remain patient and stay with the pace whistle as they will suffer later on when pace picks up to fast .

The intensity level is at the track coach discretion, not forgetting this is the warm up and leaving riders with energy for the actual track cycling session.

We hope you find this track cycling procedure useful.

Team Spirit Cycling Camps Track cycling coach Stephen Bonnici

www.teamspiritcyclingcamps.co.uk

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