Stages of Change

With the New Year upon us and the accompanying New Year's Resolution, I thought it might be helpful for me to share with you the 5 stages of change. Knowing these stages of change is helpful in figuring out what actions to take to achieve your goals. We all go through these stages and the stages are not always sequential, not to mention we can jump back and forth through the stages.

So whether you are focusing on competition, weight loss, a new career, relationships or anything in between I think you will find learning these 5 stages of change helpful.

The 5 Stages of Change:

1. Precontemplation is the stage at which there is no intention to change behavior in the foreseeable future. Many individuals in this stage are unaware or underaware of their problems.

2. Contemplation is the stage in which people are aware that a problem exists and are seriously thinking about overcoming it but have not yet made a commitment to take action.

3, Preparation is a stage that combines intention and behavioral criteria. Individuals in this stage are intending to take action in the next month and have unsuccessfully taken action in the past year.

4. Action is the stage in which individuals modify their behavior, experiences, or environment in order to overcome their problems. Action involves the most overt behavioral changes and requires considerable commitment of time and energy.

5. Maintenance is the stage in which people work to prevent relapse and consolidate the gains attained during action.

Change is no easy feat and we are most success at making change when we have healthy support. At Warrior, it is our mission to help you achieve your goals, change your life, and be the best you can be in and out of the ring. We are not just a training facility, we have a unique, special community of coaches and students that are here for you every step of the way. We train you hard mentally and physically and give you want you need to succeed!

As the new year approaches this week and you sit down to set your new year resolutions, take a moment to review the stages of change. Figure out where you are at with the stages in relation to your resolution/goal. Each stages requires a different level of motivation, support, and effort. Once you have determined where you stand in the stages you can create a plan to move forward.

We hope learning the 5 Stages of Changes helps you make strides towards achieving your goals. And as always Warrior is here to help you transform inside and out!

Boxing is about Respect

"Boxing is about Respect. Getting it for yourself and taking it away from the other guy." (quote from the movie Million Dollar Baby)

Why do boxers box? I'm sure you could ask each one and get a variety of answers. Well one thing is for sure its not for the money. The paycheck of most pro fighters isn't much at all. And many of them work regular jobs while also training, which you don't see in other pro sports. I would put money on it that most boxers don't box because they want to kick someone's ass.

I believe boxers box for respect. What better way to gain respect for yourself and from others than to be put up against someone who is your equal, test your skills, and be announced as winner. In boxing you do respect the other fighter while simultaneously working the whole fight to be the boxer that takes your opponents respect away. We look for those moments of opportunity to capitalize on our opponents slight mistakes or subtle openings. We learn to read their patterns and act accordingly to lead to our victory. We respect that our opponent is doing the same to us and we must protect ourselves at all times.

There is something that changes inside of you after your first boxing match. Win or lose you have achieved something that many people would never dare be challenged to achieve. Come face to face with an opponent, an equal, and fight for respect. In front of an audience and judges, in the squared ring, with only yourself to rely on, testing your courage, confidence, skill, will and toughness. It is exhilarating, it feels good and it shows you who you really are. Coming out of my first match with a win was confidence boost. Not only because I won but because I did it. I prepared, I fought, I boxed! I didn't brawl, I kept my composure and fought for respect.

When you truly test yourself, win or lose, you gain respect. You gain respect for yourself, and respect from others. Think of the people in your life you respect. Why do you respect them? And then think of the people in your life you don't respect? Why do you lack respect for them? Which category do you fall into? Do you respect yourself? Do you treat yourself with respect?

Respect in boxing is just like respect in life. You must be honest with yourself and keep others honest. You must have integrity, accountability, and class. At Warrior Fighting Sports & Fitness, our boxers compete with skill, poise and respect. We understand...

"Boxing is about Respect. Getting it for yourself and taking it away from the other guy." (quote from the movie Million Dollar Baby)

How hard are you really training?

"Never mistake activity for achievement." - John Wooden

Whether it comes to training or life many times we mistake activity for achievement. We can create the illusion for ourselves and others that we are getting a lot done when it fact we are simply engaged in purposeless activity, "to-do's", movement, etc. In life, we may find that we need to get something done and rather than focusing, and making effective steps forward we finds ourselves in a flurry of activities that lead us nowhere. And the same can happen in training and fighting.

Over the years of training we have seen students train and get no where fast, while having the appearance of "doing" a lot. People many times confuse participating in a training program with training. How many times do you see someone working out in a group of sweaty trainees not sweating a bit? This goes back to a previous blog entry about mailing it in. We cannot mistake the activity of participating in a workout as truly training hard. Anyone can say they train, but that doesn't necessarily mean they are really training...

I have had many people over the years ask me, "what do you do?" (meaning how do I keep my body in the shape and conditioning it's in) with the idea that there is some magic formula that I know that if they knew they would do it and achieve what I have. The truth is there is no magic formula, I simply have a training program that I follow with discipline and invest 100% into each training session. What I don't do is mail my training sessions in or half ass them.

We must be honest with ourselves about how hard we actually train. Are we just going through the motions of the activity of training? Do we invest 100% in each session? Do we stay focused and present during our training sessions? We cannot say a training program doesn't work if we have not honestly followed it.

The same thing is true of fighting and competing. We can see fighters in the ring performing with a lot of activity and if we don't understand the sport of boxing we may believe that the active fighter is the one who is winning the bout. The truth is this is not always the case. Again we can "Never mistake activity for achievement." - John Wooden. Boxing is not about always engaging in a flurry of activity, it is not about brawling. It is about taking advantage of opportunities and performing with purposeful actions and movements. Moving around just to move is indicative of a novice or inexperienced fighter.

So whether you reflect on this idea of not mistaking activity for achievement in relation to your life, training, or competition, remember to be honest with yourself. Honesty will lead to awareness and willingness to change. Be purposeful, train efficiently, make what you do count!

Warrior Fighting Sports & Fitness trains boxers! We train our boxers to compete and achieve! We encourage and motivate our students to "bring it" to every training session! We train our fighters to understand boxing, to move & take action with purpose in the ring!

"Just Do It": Behavior before Mindset

We all go through times in our training programs and life were we need to prepare to do something but we just can't seem to get our mind wrapped around it. Whether you are starting your training camp to prepare for a competition, making a necessary life change, quitting a "bad" habit, or embarking on something new many times we experience a lack of motivation or desire. On some level we want to do what we are setting out to do, but we simply struggle to get our mind in a place to propel us forward.

This has happened to me many times in my life in both training and my life. I know I need to do something for my personal growth, self-improvement or training goals, I just have this "blah" mentality about it. As I begin to look towards competing in the 2010 Chicago Golden Gloves this is where I find myself. I am in this state of confusion, lack of enthusiasm and indifference, none of which motivates me to get fired up about this goal. At times I wonder if I am feeling this way because of life stress, uncertainty about my willingness to compete, or simply a slump in training. While after much thought I believe I have figure out the "why", I realized that even though I know why I am in this place mentally that is not making it any less challenging to get my mind where it needs to be.

I realized that this is a normal place for us to be at times. We all go through experiences and embark on journeys where we at some point feel a lack of enthusiasm, motivation or desire. And then I came to the awareness that its not always mind over matter...sometimes we must "just do it" and our mind will follow. As a psychotherapist, I have worked with clients many times in recovery (from drugs and eating disorders) on changing behaviors to change the mind. It works for recovery, it can work for training! Sometimes we just have to do in order to get our mindset in a place of success. All of the positive self-talk and self-encouragement in the world may not always work at making the needed shift.

So Nike had it right when they came up with the slogan "Just Do It"!

As I begin my training for the Chicago Golden Gloves even though my mind is not there, I know that training my body will train my mind. As my training gets my body is peak performance condition, it will produce the same results for me mentally. The mind-body connection is undeniable. Sometimes it is mind over matter, but other times we must "just do it"!

At Warrior Fighting Sports & Fitness, we train as a team, we develop as a team and we prepare physically and mentally as a team. You will never feel alone on your journey towards success. Train with Warrior and you know you have support, strength, expertise in your corner!

Confidence In and Out of the Ring

“I am the greatest; I said that even before I knew I was.” - Muhammad Ali

Building confidence in and out of the ring is an interesting topic to explore. We tend to think and believe that we need confidence in order to do something rather than focusing on how doing something builds confidence. We can even use not having confidence as an excuse to not do something we so badly would like to do. How many times have you heard someone say, "If I had more confidence than I would do ____."? Well the problem with that is confidence is not something that we just always have, it is built much of the time by doing the very things we believe we cannot do.

So people tend to "naturally" have more confidence than others. This can be the result of a variety of things including upbringing, experience, willingness to take risks, and positive support in one's life. The great thing about confidence is it can be built just like a muscle. And when it comes to fighting in the ring its important to work on building your confidence just like it is important to work on building your phsycial skills. Building confidence takes practice, work, and time just as skill development does. And just as building our muscles can result in post exercise soreness, you better believe that building confidence comes with its own post

"exercise" soreness as well!

Confidence is the result of taking risks and learning that you can survive and thrive in all areas of your life. Let's say you are terrified of the idea of competing, taking small risks to get you to the point of competing is how you build your confidence in your ability to take on this task. You must be disciplined in your path towards building confidence just as you maintain discipline in your training program. If you aren't challenging yourself daily, even in small ways, you will not reap the benefits of heightened confidence.

So how do you build confidence in and out of the ring? Here are a few easy steps to start the process...

1. Ask yourself, "Where am I lacking confidence?"

2. Then ask yourself, "If I had confidence (in that area), what would I be doing differently?"

3. Decide what your goal is (how do you want to show up?).

4. Think of 3-5 things you could do daily that involve some level of perceived risk (no matter how small)

5. Do one of those 3-5 "risky" things daily

Again you must take risks in order to build confidence. You don't just get to be confident in the ring because and have nothing to back it up...that is false confidence! You must believe in yourself on a deep level! You must know that you can do things and thrive because you have taken risks and survived. At Warrior, we want you to be successful and confident in and out of the ring. Getting in the ring can be a huge confidence builder whether you choose to compete or not. Training like a fighter also promotes confidence within. The combat sports and martial arts training at Warrior are designed to challenge you and bring out the best, strongest you!

When Times Get Tough

As an amateur boxer preparing to train for my first fight I began to realize the correlation between how I fight in the ring and how I live my life out of the ring. Some say boxing is a great lie detector! It's just you up there in that squared ring. No one to hide behind, no teammates to pass to, just you! Competing shows you who you really are, your strengths and your weaknesses, you bare it all! It can be very scary and incredibly empowering!

There are times in your training and in competition when things get tough. You are losing the fight, you mind isn't in it, you are distracted, you have a bad day of training filled with frustration...how do you handle tough times? Do you give in and give up? Do you dig down deep and keep fighting? Do you change your attack or strategy? Do you breath and focus? Do you blame yourself or others for not preparing you? Do you accept it and keep moving forward?

You don't have to have fought in the ring to know the answers to these questions. Simply think back to a time when life got tough and maybe things seemed like they would never get better. What did you do in that time? How did you show up?

Whether you ask yourself these questions about life, training or fighting you will find the answers enlightening. Knowing these answers can help you see what you need to change in order to be successful inside and outside of the ring.

Now I know that fighting is not for everyone, nor should it be, but for those of you that have contemplated the idea of fighting (sparring or competing) and have yet to step up and make strides towards doing so...what is stopping you? The answer is...you! I invite you to take the challenge and test yourself. Put yourself in a position where you will be learn more about yourself than ever before. You will learn how tough you are mentally and physically, you will learn where you are strong and where you are weak, you will learn how you show up in life especially when times get tough!

Sometimes we need to test ourselves to see where we are at otherwise we will keep moving through life without being our best. We will stay safe, small and just on the brink of our best self without ever manifesting it!

So what did I learn about myself thus far after training for almost a year and fighting my first amateur match? I learned that no matter how tired I am I never give up! Which is parallel to my life...I have had my fair share of tough times and the thing I am most proud of is that I kept going and never gave up even when others thought I couldn't do it. I learned that I keep moving forward and I stay on it. I am focused! I will be damned if something or someone gets in my way of achieving what I set out to do. I also learned I need to work on relaxing and attacking situations from an angle. Sometimes attacking head on in the ring and in life is not the best strategy. I need to work on changing my approach and not getting tunnel vision. I also need to continue working on trusting my instincts. Fighting is the physical display of the mental game. Every time I get in that ring I learn something new about myself and become more confident and empowered!

My intent in blogging about this topic is to encourage each of you to assess how you handle things when times get tough. I want you to take a moment to get real with yourself and look at how your get in your own way and where you excel. I want you test yourself and become the best you! I want you to challenge yourself to approach life's challenges from a new position and grow from each tough experience.

Here are Warrior Fighting Sports & Fitness we pride ourselves on investing in each individuals growth and development in and out of the ring. We have coaches in your corner supporting, motivating and challenging you to do more than you thought you could!

Knows that how you fight in the ring is parallel to how you live life! And I know that I never give up, I keep moving forward and I stay focused! It also teaches me what I need to work on both in and out the ring...relaxing, not always attacking things head on and trusting my instincts! Learning about yourself is key to success...what have you learned about yourself when things get tough?

5 Tips for Staying Motivated to Keep Training During the Holiday Season

Staying motivated to maintain your training is not always an easy task.  Very quickly life, work, and excuses can get in the way of getting to the gym.  As the holidays approach we find ourselves over scheduled and not making time to get our regular training sessions in.  We have work parties, family parties, traveling, cookies and treats in the office, shopping, eating on the go and more parties (oh and of course yummy ho ho mint milk chocolate mocha's at Caribou). 

So in the midst of being super busy and eating differently than usual this time of year how do we stay motivated to keep up with our training routine?

Well we have 5 tips to do just that!

1.  Schedule time! This is key because if you don't schedule time into your day to train it can easily slip down your priority list and get bumped to tomorrow's to do list.  

2.  Start with 10 minutes!  Okay so now you have scheduled time, and you don't want to go...what to do?  Start with 10 minutes.  Get 10 minutes of activity in and start there.  Once you are at the gym and doing 10 minutes of whatever (walking, jogging, jumping rope, etc.) you will be more inclined to stick it out a little longer and get in a full 30-60 minute workout.  And if you don't get in more than 10 minutes, not a problem you were 10 minutes more active than you would have been if you didn't do a thing!

3.  Get a workout buddy! Training with a partner keeps you accountable.  If you have an appointment with each other you are not only accountable to yourself you are accountable to your partner.  You can keep each other motivated when you just don't want to go it alone!  Accountability is a key to success! So whether you workout buddy is a friend or your coach/trainer, make sure to make and keep those appointments!

4.  Multitask!  The holidays are a busy time and squeezing in long training sessions can be a challenge.  So multitask when you train.  Make the best use of your time in the gym.  Get in a short run and some resistance training, or do a full body conditioning workout instead of a split muscle group routine.  Get focused! What is the best use of your time, what do you need to focus your training time on?  If you are a combat athlete, focus your time of what you need to improve on, pull back on your roadwork and training what needs improving.  If you are a runner, focus your training time on running and pull back on cross training.  The point is again use your time wisely and efficiently.

5.  Find motivation within!  Saved the best for last...the best motivation is that which is found within.  This is no easy task, many of us struggle with internal motivation for a variety of reasons, but at the end of the day this is truly the key to keeping your training routine going year round.  External motivation can only get us so far and then our mind can trip us up.  It always comes back to the mental game! So spend some time discovering your internal motivation.  Why are you training?  What is your goal? If you achieve your goal what will that give you?  Peel away the layers to discover the true motivation that lies deep within! I know that I keep myself going knowing that my opponent might be training hard if not harder than me and I am going to "sweat in the gym so I don't bleed in the ring".  Whatever your own personal inner motivation is let it carry you through the holiday season and anytime getting training in feels challenging. 

You can stay on track during the holidays! Make the conscious choice to do so! Follow these 5 tips and see yourself succeed when the odds are against you! At Warrior Fighting Sports & Fitness we provide you with scheduled time, the opportunity to get those 10 minutes in, workout buddies and time efficient workouts...you provide the motivation within...and we promise you will accomplish your goals!

#5 Reason Your Training Can Fail: No Accountability

While some of us prefer to train solo and others enjoy working with a team or group, having some sort of accountability is key.  Even when we are disciplined with our training program, not having accountability can limit our potential.  Accountability can be found in numerous places.  A coach or trainer, training partner, training team, etc.  Having someone to check in with, an appointment time with your coach or trainer, or practice time with your team can significantly increase your success rate.  

The truth is we get more done and do much more when we work with someone, when we work together.  We are more productive, we push harder, and we grow more when we work with others.  Working with others is never easy and in fact can be down right challenging at times, but in the end we become more.  We are humans and we are designed to desire relationships. So it would make sense that we need others to help us be the best we can be.  

When we make the commitment to a training partner, coach/trainer, or team and we honor the accompanying time commitments we are not only making ourselves accountable to the other, but to ourselves.  We are telling ourselves, "I count enough to make this commitment which will better me a priority, there I am a priority to me!".  

At Warrior Fighting Sports & Fitness, we provide the environment, the team, the coaches and you provide the "you"! We give you all the opportunity to grow, succeed (in and out of the ring), and change, you simply need to decide you are worth it!

All the greats in boxing didn't come from much but they did believe in themselves and had a team backing them and succeeded.  Now they could have decided that they weren't worth all the effort and bailed, but they didn't! They maintained their accountability to themselves, their trainers, coaches and their team.  If they hadn't honored their commitments and hadn't accountability they would not have accomplished what they did.  

Ask yourself, "where do I fall as a priority in my life?", "is training a priority to me?", "who or what am I accountable to?", "where do I need to make some shifts in accountability?".  The answers to these questions may help you uncover why your training might be failing you.  

Reason #4 Your Training Can Fail You: Overcomplicating the Process

We have all heard the phrase 'knowledge is power" ...which is is very true.  The problem with it is when it comes to training we have information overload and we can let it get in the way of our success.  We go searching for all the information available in attempts to train smarter and more efficiently.  There is a TON of information out there and unfortunately much of it is false or merely has a grain of truth which gets exaggerated as absolute truth.  

The real truth is training is not complicated.  We make it complicated.  Of course there is always developments in training science.  We are always discovering new things and improving on what we already know.  And while its important to train safely and be educated we must not let the information overload get in our way. 

What do you need as a combat athlete?  Speed.  Strength.  Endurance. Power. Stamina. Explosiveness.  Quick Reaction Time. Skills. 

So train those areas!  Run for aerobic foundation and speed training.  You are not training for a long distance race, so listen to your coach and keep it simple.  Do intervals and do, yet limit aerobic running.  Strength train.  Lift weights to build strength no more than 2-3 times per week, but don't hit the weight room like a bodybuilder.  Do plyometrics for power and explosiveness.  The training regimen for us is complex, but not complicated!

And at the end of the day you need to develop your skills and get ring time in.  All the conditioning in the world does you no good if you have zero skills.  

Don't over think things or complicated the process.  Set a goal.  Listen to your coach and follow your program.  Be patient! If you find yourself making things complicated you are probably getting in your own way and inhibiting your success.  Get rid of all the optional stuff in your head and keep it simple.   

If you need coaches you can trust, simple, safe, effective guidance and programming, and want to train in an environment that fosters success check us out at Warrior Fighting Sports and Fitness in Downers Grove, IL.

#3 Reason Your Training Can Fail: Not being patient with your program and progess

How many times do your start something and then find yourself quitting or getting impatient with your progress? Most of us experience this in a variety of areas in our lives. We want results and progress faster and a lot faster than what is realistic. So we get frustrated, have expectations that we should be further along than we are, and sometimes quit.

This happens a lot when it comes to training. We find a coach or trainer, set a realistic goal and start the program we set up to follow. We start making small strides forward. Some things come easier than others and at first we are okay with it. We can throw a decent jab, but look like a goof ball when we attempt to throw a hook. Just when we master jump roping, we attempt the speed bag and can't get the hang of it. We start getting stronger, faster, and increase our stamina and then we spar for the first time and feel like we regress way back.

This is how training goes. You move forward and then back and then forward again. This forward and backward movement results in progress. We learn and make strides and then we are tested/challenged and slide back just a little only to improve and learn more. We must have this pattern to truly make progress. It is humanly impossible to simply keep moving forward without bumps in the road. Progress with out bumps and steps backward is seemingly false and most likely means you are just staying "safe" and never truly testing yourself.

Not being patient with your program and progress is not easy and can be the death of your success. Change takes time and occurs in small steps. Skill development takes time and practice. Improving performance takes time and will come. We can all remember the time we stepped foot in the gym and couldn't throw a punch to save our lives and now we can throw a pretty darn good jab for 3 minutes! When you are in the "omg I am never going to make progress" phase you can't see beyond the struggle in that moment. Then when you make progress one day you are doing the very thing you thought you would never be able to do and you remember "wow I couldn't even stand properly 3 months ago and now I can do it effortlessly!".

Everyone's path looks different and follows a different timeline. We all come to our training programs with different abilities, skill levels, fitness levels, experience levels, ways of learning and investment levels. All of this and more dictates progress. We all must be patient. Even for the most able, talented, skillful, fit, experienced, intelligent student that can spend 2 hours a day in the gym there comes a time when they feel stupid, impatient, frustrated, and stagnant.

The key is to not compare yourself to others, remind yourself of how far you have come, acknowledge your progress and be patient. Don't sell yourself short and give up before you have realized your potential. Whether you goal is to improve your fitness level, lose weight, test your skills sparring, or compete remember its a journey and it takes time! Many times the most important changes happen internally before they can be seen, so fight the urge to beat yourself for your supposed lack of improvement and fight the urge to quit! Keep working at it! You wouldn't expect a baby learning to walk to master it in an instant so why do you think you have the ability to master something faster than realistically possible?

The challenges and frustration will make you internally stronger and build your toughness level. Dealing with the stress of training challenges will help you improve your mental game. Those athletes that skate along with no stress, frustration, difficulty, or bumps will not be mentally tough in life and in the ring. When life and training eventually gets "hard" they will buckle under pressure. So remember being patient and making progress include frustration and all of this is part of your training program so don't give up!

At Warrior Fighting Sports & Fitness, we pride ourselves on supporting our students (recreational and competitive a like) in understanding and mastering the mental game. We manage expectations and provide and environment that fosters change and success. We understand that training is a metaphor for life and make it a priority to guide our students down a healthy, realistic and successful path!

#2 Reason Your Training Can Fail: Not Having a Goal

This week we will delve into reason #2 your training program can fail...not having a goal or purpose.  As I begin to expand on this reason I immediately am reminded of the previous blog entry which explained the difference between "working out" and "training".  Here again this crucial difference plays a big role.  An individual can workout yet not train.  Having a goal is key to training and success.  

First ask yourself, "Why am I training?".  If you don't have an answer to this question, its probably no wonder your training program is failing you.  You have no direction.  How can you stay focused, create an effective training program and muster up the motivation everyday to train if you don't have a clear reason as to why you do what you do? The answer is you can't.  

Next ask yourself, "What do I gain by working towards this goal?".  Again not knowing this can lead to training failure.  Maybe you gain confidence, a deeper understanding of yourself and what you can do (mentally and physically), pride, fearlessness, strength.... The list can go on! But if you don't know what the gain is from what you are doing, why are you doing it? 

People can get very confused when it comes to setting goals and training with a purpose.  Most of the time this is because people aren't honest with themselves about what they want, they set unrealistic goals, and sell themselves short.  How many times do you see individuals (or yourself) say I want to train to fight or lose weight or gain confidence and then training comes to a crashing halt?  Why does this happen so often?  

Much of the time this is because people stay focused on the larger goal more than the smaller goals/steps that are more achievable on a day to day basis.  If your goal or purpose is to train to fight (whether it's in competition or testing your skills through sparring), this is a measurable and clear goal.  But on a day to day basis focusing on the big goal vs the daily accomplishments can sabotage your success.  You only have control over one day at a time.  You aren't fighting today but today you can work on perfecting your jab, your footwork, your defense.  Everyday your small goals step you closer to the purpose of your training, while simultaneously giving you a purpose for training.  This is the same for the person who has a weight loss goal.  We all know someone or have experienced this...my goal is to lose 20lbs! Great! You can't lose 20lbs in a day! So if that is your main focus you will get frustrated. The solution is to focus on what you do have control over in your day to day.  You can choose to walk more, hit the gym, drink more water, stop eating when your full, etc.  It's also very important to understand when your goal is weight loss to understand what you gain from this goal because that will keep you going more than the number on the scale changing.  Each little step nudges you closer to the main goal.  And you don't always have control over the time frame, so be patient (more on this in later posts).  

Your larger purpose or goal gives you direction! You have to know why you train and what you gain from training in order to stay on track.  Whether you goal is to fight, loss weight, run a marathon or lower your blood pressure ask yourself why! Why am I doing this? What is the benefit of achieving this goal?  What will I gain from accomplishing this?  So when times get tough, you don't want to do it anymore, you feel frustrated, defeated and unmotivated you will be able to dig deep and remind yourself of what this all means to you.  I can't say it enough, this stuff is so mental and our biggest battles are in our head (I think Teresa, my friend and sparring partner, reminded me of that).  Get the stuff upstairs (in your mind) all clear and the rest will be much simpler.  

Simplify.  Set realistic measurable goals.  Know why you are training.  Know what you gain from training.  Stay focused on your daily, controllable steps.  Acknowledge your daily achievements. 

At our training center (Warrior Fighting Sports & Fitness) we pride ourselves on giving members a purpose for training.  They aren't just simply coming in and working out.  They are training for a fight, for confidence, for life changes, and for something greater than appearance. We train with a purpose that goes beyond the surface and can bring out the best in you!

#1 Reason Your Training Can Fail: Not Listening to Your Coach

Most fighters and training clients hire a coach or trainer because they need the support of someone that can motivate them and knows more than they do.  The coach's role is to guide, motivate and push you beyond what your self-limiting thoughts tell you is possible.  Your coach knows you, knows your strengths and weaknesses, knows your potential and is there to put you on a path to success.  

If all this is true then why so many times to fighters and training clients ignore the direction of their coach?  Do they think they know better than their coach?  Are they scared of success?  Do they self-sabotage?  Do they lack discipline? 

There are many reasons why people don't listen to their coaches, many of which go way beyond the surface and into the psyche of the fighter or student.  So if it's so deep how can it be so simple...listen to your coach!

Well the truth is it's not simple, but if we make it too complicated (another reason training can fail you) it can defeat you.  Sometimes you just have to make things simple! You have to put trust in another person, your coach and follow directions.  You have to conquer the noise in your head and keep moving forward (which is the hardest battle to win).  

The simple truth is trust yourself and trust your coach.  Your coach wants you to be the best you can be.  Your coach the majority of the time knows you better than you know yourself. Your coach has the knowledge, experience and training to support you in being successful.  

So when you coach tells you to do roadwork 4 days a week...do it!  When he tells you to follow your strength training program...do it! When he tells you to spar...do it! When he tells you to focus on skill development...do it! When he tells you in between rounds how to win a fight...do it! Your coach has an objective perspective that you as the fighter or student cannot see.  It's very simple!

When you find yourself not listening to your coach...99% of the time your head is getting in the way! Your self-limiting thoughts disguised as logic are telling you things like "you know better", "you aren't ready", "you need to get stronger before you compete", "you have to lose weight before you take training seriously"...on and on your mind goes finding these clever ways of convincing you to stay safe, not take risks and not listen to the person that sees in you what you do not! 

Fight the urge to give in to this self-defeating thinking.  When your coach asks you, "why aren't you doing what I tell you to do?", be honest! You are getting in your own way! 

So you want to win, be successful and accomplished in and out of the ring...listen to your coach, get out of your own way, and be aware of when you aren't listening to your coach! 

At Warrior Fighting Sports & Fitness Coach Bob and Coach Jess want you to succeed! They will put you on a path that is challenging, healthy, goal-driven and effective.  

Top 5 Reasons Your Training Program Can Fail

There are many reasons your training program can fail you but before we delve into that I would like to clarify we are talking about training specific to sport not "working out".  And although these 5 reasons we will mention below can be relevant to why your "workout" program fails, we are targeting this discussion at sport specific training.  

Let's begin with what we believe the difference between "working out" and training is.  A lot of people "workout", which is great especially in this time of a growing obesity epidemic, but "working out" is different from training.  You can work out to get fit and healthy by participating in group fitness classes, running/jogging on a treadmill, weight training, or playing a sport recreationally.  All of those things are important, valuable and worthwhile to preventing illness, weight gain, and stress.  We need health clubs, participants desiring general fitness improvements, and the variety of exercise programs we all have access to both in home and at gyms.  While all important it is not the same as training...

For a long time I worked out.  I religiously lifted weights, taught Turbokick, and did "cardio" regularly.  And everyone that knew me would say I was in great shape and I would agree.  I worked hard for results.  I was really good at "working out", but I had no goal or purpose...I wasn't training.  This is where I see the difference between "working out" and training.  About a year ago I started training and in the past 6 months have dramatically changed my overall training routine.  I have a goal and a purpose.  I am a boxer and I train to fight! And as a result am in the best shape of my life.  Even before I made the decision to compete, I began altering my exercise regimen.  My previous aesthetics and health driven routine heavily focused on weight lifting shifted to one focused on skills training, conditioning enhancement, and building multi-faceted strength.  No more lifting heavy weights 3 times a week...I began training to fight!

Working out = general fitness, overall health, weight loss/maintenance

Training = goals, purpose, focus on performance vs. body/weight loss

When I train I don't focus on my body shape, size or weight, I focus on training to win.  I focus on skill development, improving my conditioning, my stamina, my endurance, my speed and power.  What my body looks like is a result of my focus and attention to training what is important to my sport.  

Training is not for everybody! Many people enjoy working out...they have fun, they love moving their body, trying new things, and staying fit.  Other people enjoy training whether its recreational or competitive in nature.  

I mention all this to say that training, especially for combat sports, involves a complex training routine and many fighters fail to understand how to design their programs and in turn fail to succeed in and out of the ring.  If you are a fighter, don't confuse lifting weights at the local XSport or Lifetime with training and then expect to be at the top of your game when you come to the boxing gym to spar or at your next match to compete.  Fighter's training involves multiple dimensions and you need to train...not simply work out! 

Okay so when it comes to training here are what we believe to the be top 5 reasons your training can fail:

1. Not following the instruction, guidance, and routine set by your coach

2. Not having a goal

3. Not being patient with the program and your progress

4. Overcomplicating the process

5. Not having a workout partner, no accountability

Each of these 5 reasons your training can fail may seem simple at first glance and I'm sure obvious.  But what Coach Bob and I see often is that these are the 5 things that get in a fighters way on the road to success.  In my upcoming blog entries I will delve a little deeper into each of these 5 reasons in hopes that understanding each will help you avoid these pitfalls and propel you forward towards success!

If you need a place to train, a coach to give you guidance, a purpose for your training, accountability, and support don't hesitate to stop by Warrior Fighting Sports & Fitness and see if you are the training facility for you!

A bill to promote physical activity...finally!

Read below to learn about a proposed bill that could give Americans the opportunity to use pre-tax dollars for reimbursement of physical activity.  Can you imagine? Actual HEALTH Care not SICK Care? It's a start...

“The Personal Health Investment Today (PHIT) Act of 2009” 

 (H.R. 2105) 

A bill to promote increased physical activity to improve health in America.   

 

What is PHIT? 

PHIT is legislation pending in Congress to allow for reimbursement of physical activity expenses 

using pre-tax dollars.  PHIT would reduce the costs of physical activity to encourage healthier 

lifestyles.  

 

Why is PHIT important to healthcare reform? 

Healthcare spending continues to rise at an alarming rate. Medical expenditures account for 17 

percent of the money generated by the U.S. economy. By 2015 the U.S. will spend $1 of every $5 

($4 trillion) on medical expenses.  

 

A top priority of healthcare reform is to reduce spending. The World Health Organization reported 

that in the U.S. an investment of $1 in physical activity leads to $3.20 in medical costs savings.  

 

With 20 percent of the population accounting for 80 percent of health costs, prevention of costly 

chronic diseases is critical to reform efforts. Increased physical activity will improve health by 

preventing illness to lower medical spending. 

 

How does PHIT work? 

PHIT would allow taxpayers to place up to $1,000 for individuals and $2,000 for families a year in 

existing pre-tax medical accounts for reimbursement of physical activity expenses; lower costs will 

promote active lifestyles and improve the health of Americans. 

 

Currently pre-tax medical accounts are primarily used for reimbursement of medical expenses once 

you become sick. PHIT would expand the definition of a medical expense to include qualified physical 

activities as a form of prevention.  

 

Contributions to existing pre-tax medical accounts, flexible spending accounts, medical savings 

accounts and other medical re-imbursement accounts could be used to pay for physical activity 

expenses. PHIT does not increase existing caps on contributions to pre-tax accounts. There is a $250 

per-item cap on non-fitness/exercise equipment purchases. 

 

Covered expenses include: 

• Youth camp & physical activity fees 

• Membership and dues in a health club 

• Exercise/fitness classes or instruction (personal trainer) 

• Sports league fees (adult and youth) 

• Marathon/Triathlon registration fees 

• Equipment used exclusively for participation in physical exercise/activities 

 

Excluded expenses include: 

• Expenses incurred from private clubs owned and operated by members 

• Clubs offering golf, hunting, sailing and horseback riding activities 

• Apparel and footwear not used exclusively for physical activity 

• Travel and accommodation expenses associated with participation in physical activity 

 

Click here to find the link to your U.S. Senators 

http://www.senate.gov/general/contact_information/senators_cfm.cfm  

 

Click here to find the link to your U.S. Representatives 

http://www.house.gov/writerep/   

 

Please forward this email to your constituents!  

 

Attention Youth Sports Advocates! We need your help to move along an important piece of 

legislation to promote increased physical activity to improve health in America.   

 

For your convenience, a sample action letter and links to your U.S. Representatives and 

Senators is below. 

 

“The Personal Health Investment Today Act” (PHIT) H.R. 2105 would allow families to use 

pre-tax dollars to pay for physical activity expenses including league/tournament/clinic/camp fees.  

PHIT is pending in the House of Representatives and enjoys strong bi-partisan support.  As Congress 

continues work on healthcare reform, supporters of PHIT stress the need to promote physical activity 

to improve health and lower medical costs.   This puts PHIT in a strong position going forward.    

 

The PHIT language was developed in a coordinated effort with Congress to provide a tax benefit 

through the use of pre-tax dollars for physical activity expenses.  Families could dedicate up to 

$2,000 annually for pre-tax reimbursement of physical activity expenses via PHIT. PHIT’s potential 

to encourage active, healthy lifestyles and prevent illness make it an attractive option as Congress 

considers ways to reform health care and reduce medical expenditures.   

 

Contact Congress now and let them know you want PHIT included in healthcare reform as a form of 

prevention.  A sample action letter along with links to U.S. Representatives and U.S. 

Senators is provided below. It only takes a minute but could make a lifelong difference.   

 

For additional information on PHIT please go to www.ncys.org/govrelations.html or go to 

www.getphit.sgma.com for details.   

 

HERE IS HOW YOU CAN HELP... 

Please forward this email to your affiliates—leagues, coaches, families for action. The National 

Council of Youth Sports membership represents more than 44-million boys and girls in organized 

youth sports.   

 

HERE IS THE LINK TO FIND YOUR U.S. SENATORS... 

For a complete list of United States Senators including their name, address, phone numbers, and 

email addresses and home pages. 

http://www.senate.gov/general/contact_information/senators_cfm.cfm 

 

HERE IS THE LINK TO FIND YOUR U.S. HOUSE OF REPRESENTATIVES... 

For a complete list of United States Congressmen including their name, address, phone numbers, 

and email addresses and home pages.  

http://www.house.gov/writerep/  

 

Let's blast the U.S. Congress with emails, faxes, and phone calls to support PHIT.   

 

---------------------------------------------------------------------------------------------------------------- 

 

HERE IS THE SAMPLE ACTION LETTER FOR YOU TO SEND TO YOUR U.S. REPRESENTATIVES 

AND U.S. SENATORS.  Hurry, time is of the essence. 

 

Date ________________ 

 

Dear Representative or Senator ______________________: 

 

I want to commend you and your colleagues for making Health Care Reform a priority and ask for 

your support of initiatives to promote physical activity to improve health and reduce health care 

costs in America.  Legislation introduced in the House, H.R. 2105 “The Personal Health 

Investment Today (PHIT) Act of 2009” will prevent illness and improve health in America by 

encouraging more active lifestyles. It is well known that increased physical activity and a better diet 

are the keys to avoid sickness and a more healthy life. I hope you will support the PHIT legislation 

as it works through committees to Congressional floor votes. 

 

Changes to our health care model are long overdue. Our current system focuses almost exclusively 

on treating illness once you become sick which has led to significantly higher medical costs. As 

Congress works to reform our health care system, it is critical to include initiatives that will lead to 

more active, healthy lifestyles in order to reduce future spending. PHIT will increase physical activity 

in America by making it more affordable. Much like our health care system as a whole, pre-tax 

medical accounts are primarily limited to reimbursements of expenses once you become sick. PHIT 

changes this outdated approach by making prevention of illness through physical activity a 

reimbursable expense.  

 

If we continue down the current path, the CDC projects that by 2015 $1 of $5 generated in the U.S. 

will be spent on health care. Our economy simply cannot afford this expense; we need to do more to 

promote better health in America. A 2003 report by the World Health Organization reinforced the 

economic benefits of physical activity in the U.S.:  

 

“Investing in physical activity programs will lead to economic savings...in the U.S. an investment of 

$1 in physical activity leads to $3.20 in medical cost savings.”  

 

It’s no coincidence that the dramatic growth in health care spending has paralleled the rise in 

obesity and sedentary lifestyles in America. Currently 2 out of 3 people in the U.S. are overweight or 

obese. With the incidence of expensive chronic illnesses significantly higher among the obese, we 

must encourage physical activity to reverse the trend toward sedentary lifestyles and obesity in 

order to reduce health care expenditures.  

 

America needs to get PHIT! Support prevention through increased physical activity.  Thank you for 

your time and consideration of this proposal to help address America’s health care problem. 

 

Sincerely, 

Name 

Title 

Organization 

 

The National Council of Youth Sports is a unified voice for youth sports.  Founded in 1979, the NCYS represents the youth sports industry 

by advancing the values of participation and educating and developing leaders.  It is our goal to preserve the integrity of organized youth 

sports while strengthening the performance of youth sports administrators.  NCYS is committed to enhancing the youth sports 

experience in America by supporting and addressing the issues affecting more than 44‐million actual boys and girls/60‐million registered 

participants in organized youth sports. For more information call 772‐781‐1452 or visit www.ncys.org. 

 

 

Coach Jess, Coach Bob and David after Coach Jess took home the win in her first fight and David took home the win in his 4th fight! It was a great night at the Sabre Room! 

Warrior: Where Everyone Knows Your Name

I always know when a new member is going to stay around for more than a month. Coach Bob and I see it all the time.  Students come and go but some stay for the long haul.  And it's not only those that train to compete because fighters don't always stick around either. So what is it then that keeps a student coming back to Warrior? The answer...community!

We are not just a gym...we are a supportive community of friendly people.  And that's what makes us special and our students stay.  

When a new student comes to Warrior, no matter what program they are in, if they make connections with their fellow students they will most likely continue training with us. We know your name.  We care to know about you! We want to be there for you in and out of the gym. We have an intimate community here at Warrior!

Now anyone can go join LA Boxing or Lifetime Fitness and be one of 50+ in a class but do you get the same genuine sense of community you do at Warrior?  Probably not.  Now I have worked at many large health clubs and have always cared about each member and person I helped but Warrior is just different.  At Warrior we are training as a team, we work side by side towards a common goal.  We support one another in our workouts and in life.  Warrior is not about gimmicks or quick fixes and that’s why we know in order to change your life becoming part of the community is crucial to your success.  You need connection and support to make change and endure the journey.

One of my favorite parts of running Warrior is watching the connections made between students in class and seeing them push and support each other.  I love going on Facebook and seeing students connecting.  I love seeing all our students rally around and come out to support a fighter that is competing.  A community makes a fighter.  A community gives you the opportunity to change your life.  

Coach Bob and I are invested in the growth of each person that walks through our door and that's no sales pitch. You can ask any member from our gym and I promise you they would agree.  

Of course we maintain the cleanliness of our facility and keep updating and adding equipment.  We also increase our knowledge as coaches to provide the best training to our students.  And I would say that our students appreciate all of those things.  But shiny equipment and loads of heavy bags isn't going to make you keep coming back. 

I had one of my students the other day tell me about an event she attended that was hosted by LA Boxing.  My student has only been a member of Warrior  for a month in the Knockout Women Only Boxing Program and couldn't make class one day so decided to attend this free event offered by LA Boxing.  She told me she was talking with the trainers from LA Boxing and she told them about where she trains and they responded "well how many heavy bags to you have?".  Her response "I don't know".  Their trainer than asked, "well how many people are in your classes?", my student responded "about 10-15".  The LA Boxing trainer then stated, "well we have over 30 heavy bags in our facility and over 30 people in each class!".  My students comment, "Well thats great but I like the intimate environment I have at my gym [Warrior] and that I get attention from the coach to help me improve, and I don't care how many heavy bags they have...".  

This is a great story because in less than a month this student has already created connections at Warrior and appreciates the environment we provide.   It really doesn't take long to become part of our community.  For many students it happens day one! We want you to feel part of something meaningful and important...we want you to grow!

We are kinda like Cheers...where everyone knows your name.  

Now we realize we aren't the gym for everyone body and that's totally fine.  We are the place for people that want to belong to something, that want to train with a purpose, that want to be part of a supportive community, and that want to know you have a place that you can call your second home.  

Even as our community expands and grows in size and we look towards the future with a vision of a bigger facility it is our mission to maintain the sense of community that has been integral to the success of Warrior and all its students.  We will always be a big family and a group that is always willing to help make you the best you can be!

So whether you already train with us, want to train with us or train elsewhere remember without a community to support you, change will not come easy.  Find an environment that works best for you and create a community that will be there for you.  Warrior comes with a built-in community and its here for you if you want to be part of it.  

Athletes Train: Skill Development Takes Practice

Many prospective students come to Coach Bob and I wanting to learn how to box.  And most of the time they have no idea what that means.  Many new students come to their first class and are frustrated with their own lack of knowledge, skill and conditioning.  

"What is a jab and how do I throw it?"

"How am I suppose to stand?"

"Do we switch positions and work both sides?"

These amongst many others are questions asked aloud or in their minds by new students.  Most of the time people do not understand why we don't include instruction in our group workouts.  New students want to "learn how to box" but do not yet understand the intricacies of mastering the art of boxing.  And when you come to a boxing gym you are suppose to sweat, work hard and "feel the pain" right?  So how do you do that and try to learn the skills necessary at the same time?  The answer is you can't.  

Your overall conditioning can be developed through the hard work put in our conditioning workouts, but the skill needs to be TRAINED separately.  

In boxing you have to start from the ground up.  You must first learn how to stand properly and train that seemingly simply task over and over again.  From there you can learn how to throw punches and move.  For many of us the beginning of learning how to box can feel tedious and boring.  Learning and practicing round after round how to get into your fighting stance, how to step with the jab and execute body rotation is not the most exciting part of the process.  Boxing is about repetition! You must train each skill! And when we are training skill we can't be focused on getting a killer workout.  We are working on perfecting our skills so that when we condition in our workouts our technique is top notch.  What we train in the gym shows up in the ring. 

Boxing is an intricate sport and most of us in the beginning do not realize this.  It's the subtle nuances that make a big impact.  Again skill training takes practice.  This is why at Warrior we don't teach you how to box in a large group setting.  In order to truly learn the proper form and technique you need individual or small group instruction.  You need more attention from your coach to learn skill then you do when doing conditioning.  To really learn how to stand, throw your jab, etc. you need to be taught those skills and you need to practice them regularly.  

All students can condition like a fighter, but to truly look and perform like a fighter you need to practice the skills! 

The better your form and technique, the better, safer and more effective your workout will be!

Whether you want to compete or you enjoy boxing recreationally practicing skills training is essential.  And remember it takes time and practice.  All of us mastering the art of boxing hit road blocks, get frustrated when we can't "get things", and experience feeling defeated when we make strides forward and then backward. So train hard and practice often...it will make all the difference!

At Warrior Fighting Sports & Fitness we offer both individual lessons and our small group instructional workshop Boxing 101 designed to teach you the skills you need to become a boxer! Visit www.warrior-fighting.com to learn more! Don't miss the next session of Boxing 101 starting 10/14/09 @ 6:00PM!