“Come on, guys, let’s count in Korean,” I said with mock exasperation. A few nights ago my instructor had given me and my fellow classmates (teenage black belts) a series of exercises to do for our warm-up: jumping jacks, squats, mountain climbers, and push-ups. We were instructed to count out loud so we could stay together. I gritted my teeth though counting the first set of jumping jacks in English–it made me feel like a white belt–and spoke up as soon as I had the chance.
A few years ago I was visiting my brother and his wife in another part of the state. It was Mother’s Day weekend, and we went to my sister-in-law’s parents’ house for lunch. Her brother, sister, and brother-in-law were there, as well as her sister’s two children.
“Are you going to make good choices today?” her sister said to her kids as they ran off to play. Her tone was sunny, but there was a shadow of consequences lurking behind.
“Are you driving it like you borrowed it or are you driving it like you OWN IT?!”
My Body Combat teacher growled and grinned at us as she threw jabs and pushed her sweaty acolytes to work harder. As I bounced and punched I had to suppress a chuckle and filed her comment away in my brain for a future blog post.
My billiards partner glanced up at me as he said this and then narrowed his eyes at the pool table as he adjusted his stance. I had suggested he take an easier and more straight shot, but he was focused on long-term strategy. He wanted to set himself up to get multiple shots in one play. This involved taking a more difficult shot first so the cue ball would end up where he wanted it. Continue reading “Playing the Long Game in Pool, Taekwondo, and in Life”→
I belong to a fitness Facebook group. The other day someone wrote about his mindset regarding failure. He decided to regard failure not as a loss or as something negative, but as practice and a learning experience. Didn’t quite hit the mark on a deadlift? Practice–maybe there’s something off with your technique. Gave into temptation and had the donuts in the office break room? Practice–now you know to bring a healthy snack to fight the mid-morning munchies.
Last night in taekwondo class our instructor was encouraging us to try out something, even if we were afraid of failing. His example was 360 roundhouse, or tornado kick. It’s a complicated kick that can be tricky for anyone, including me and my fellow black belts and the lone blue belt in our class. Our instructor said if we’re afraid of failing and don’t try something, then we’ll never get better. Learning can happen incrementally each time you try something.
My 360 roundhouse kick isn’t great, at least where I think it should be for a fairly athletic 2nd degree black belt. So that means I practice. I’m not “failing” when I miss the pad I’m trying to kick or don’t get as much height as I want–I’m practicing. I tried out a tip he’d given for timing the jumping part of the kick, which pushed me beyond my comfort zone with that technique, and what do you know, it was better than the first time I did it.
By continuing to practice (even when that means messing up) we continue to learn, and when we continue to learn we begin to improve.
The fear of failure is often more painful than experiencing the failure itself. What if we regarded every “failure” instead as practice for getting better? Perhaps by regarding everything we do as practice and learning, we can make the world around us a little less scary and a little more exciting.
On April 15 my blog turns FIVE years old! Since April 15 is a Monday, and many people will either be either working or madly rushing to submit their income tax filings I thought I’d treat my readers to some weekend bingeing. Happy early birthday to the blog and happy reading to you…
Wow! Five years have gone by in a flash, and so much has happened in my life both inside and outside the dojang. What an amazing five years it’s been, and I am so thankful to all of you who have read, commented, and encouraged me along the way.
Usually for my anniversary posts I’ll pick my ten favorite articles from the past year…but since 2019 is a milestone year in more ways than one, this is going to be a MEGA BEST-OF POST, YAAAYYYY!
If you want to dig into the blog, I recommend checking out The Poomsae Series (all about forms) and also spend some time in 2016 and 2017, where I did a lot of writing and experienced a lot of growth and insight as a black belt. If you want to get depressed, read most of 2018 or just skip that and put on your Morrissey/Smiths playlist on a rainy day. 🙂
For your reading pleasure, I’ve selected five posts from each of the past five years. Enjoy, share, and enjoy some more. Thank you very much for your continued support.
2014 – The birth of the blog and my growth as a taekwondo color belt and practitioner. The Big Bang of Little Black Belt – I kind of wish I’d named this blog TaeKwonDiva, but I went with the Little Black Dress joke. #noregrets (mostly) I Traded Magical Thinking For Martial Arts – Reality never felt so good. Can We Pause For a Change – My mom will probably get mad at me for saying this because she’s a private person, but one day she showed me a folded and well-worn piece of paper in her purse. It was the final paragraph from this blog post. I felt really touched that my writing meant so much to her that she would always keep it close. Are You In? – Five years later, and my answer is the same. I’m in. Bring. It. On. It’s Hard to be Depressed When You’re Doing Duckwalks – I’ve told the “stair step” anecdote many times in classes I’ve taught at work. Always get smiles.
Yoga is an ancient spiritual and physical practice that can be very beneficial to not only martial artists but also people of any age or physical ability. Guest writer Harry Cline shares his thoughts on how yoga can benefit seniors. If you want to check out more of Harry’s work please visit newcaregiver.org: The New Caregiver’s Comprehensive Resource: Advice, Tips, and Solutions from Around the Web.
If you would like to be a guest writer on Little Black Belt, please check out the guidelines here.
For decades, people of all ages have turned to yoga to give a boost to their mind, body, and spirit. A truly special form of meditative exercise, yoga is beloved by everyone from the casual to the hardcore athlete. Seniors can see great benefits from yoga, as it is a low-impact activity that strengthens muscles, bones, and tendons without risking the joint degradation seen in those who are involved in high-impact exercises. Not only that, but yoga can help seniors in a few other surprising ways. Keep reading to learn more.
The Benefits of Yoga for Seniors
Many people like to focus on the incredible physical benefits of practicing yoga and rightly so — they are substantial. Yoga can help improve flexibility, strengthen your muscles, improve bone density, give your circulatory and cardiovascular system a boost, and assist with weight loss or maintenance. A 30- to 45-minute yoga session is challenging enough to qualify as your daily recommended moderate physical activity. When you need a way to exercise without leaving your home and without major risk of injury, yoga is there for you.
Often, less attention is given to other, equally important benefits of yoga. Yoga is the ultimate stress-buster. This is great for your all-around health, and it can even improve your dental health! Depression, anxiety, excess stress, and poor dental health like periodontal disease share a connection, believe it or not. Daily yoga can help you control your stress levels, which will, in turn, help you stave off the poor mental health linked to all sorts of physical maladies.
And speaking of mental health, did you know that the bacterial makeup of your stomach has a huge effect on your brain? Your gut microbiome affects plenty of your body’s other mental and physical systems, and alongside healthy eating and probiotics, exercise and stress reduction are the best ways to keep your gut healthy. In short, yoga can boost your gut flora, which will, in turn, boost the rest of your body!
Yoga is basically medicine for your brain. When it comes to helping you manage common mental health problems, few things can boast an all-benefit-no-side-effect pedigree. As Psychology Today says, yoga “has been shown to enhance social well-being through a sense of belonging to others, and improve the symptoms of depression, attention deficit and hyperactivity, and sleep disorders.”
How to Begin
Intimidated? You shouldn’t be. Yoga isn’t really about headstands and other crazy poses — at least not for the majority of practitioners. Yoga is about doing what makes you feel better.
Here’s how to get started:
Buy a home yoga mat. Without one, your yoga will be a painful mess.
Look up some free videos on YouTube. There are thousands of quality yoga routines you can try out for free. This will help you get a sense of your yoga-related fitness level.
Try to get a handle on some basic poses. Yoga builds on itself as you progress, so having a solid foundation of things you can execute well is crucial.
Sign up for a group yoga class. Seriously. If you think that group yoga is only for experts, then you’re misinformed. Doing yoga with others will keep you motivated, help you learn faster, improve your form, and is really fun once you get into it. Local gyms offer classes for beginners, as do a variety of other places like churches, community centers, breweries, and of course, yoga studios. Search online for one near you. If you need help paying for yoga classes, some insurance providers, including Aetna, offer Medicare Advantage plans that cover the costs of yoga classes. Take note that Original Medicare does not offer this coverage.
There is a reason for yoga’s increasing popularity over the past couple of decades. It’s not just hype. Practicing yoga at least a few times per week will help you feel better almost immediately, and the long-term benefits for seniors are striking.
I can always count on taekwondo poomsae (forms) to have a calming, focusing effect on my mind and body. Forms were very much needed yesterday when I was feeling out of sorts.
Yesterday I learned the hard way that reintroducing black coffee back into my body after avoiding it for about a year thanks to a fun digestive illness needs to be done in relatively small doses. After a large cup of coffee, a cup of tea, a venti cappuccino from Starbucks, and another half cup of coffee later my body was shaking and my heart was fluttering. I swear for a moment I had double vision and nearly missed a step when I was walking to the front door of my taekwondo school.
On nights when I have class I usually arrive to the dojang about 40 minutes early to warm up and run through my forms. Since my brain and body were feeling scattered I decided to start with my familiar Palgwe color belt forms rather than the eight Taeguk forms I still hadn’t quite mastered. Okay, this will be easy. I can do this. I began with Palgwe Il Jang, the lowest ranking color belt form, turning to my left and executing a low block in a front stance.
Then I did an outside block with my back hand without stepping forward.
I gave my reflection in the mirror I was facing an exasperated glare. I was caught red-handed.
Blocking with the back hand is a signature move in Taeguk forms, much to my dismay and that of my fellow Palgwe snobs. I thought about texting my former Master what I had just done because I thought it was funny. He would either laugh along with me or threaten to punch me. I decided to just get my head on straight and do Palgwe Il Jang the correct way, starting with a low block and then stepping FORWARD to do an outside-to-inside block with my leading hand just as God and logic intended.
As I flowed through my trusty Palgwe forms, the oddity “Koryo One,” and transitioned into Taeguk color belt forms I noticed shifts in my thought processes and little cues I gave myself. Once I got into the groove of the forms I’d been practicing and teaching for years it felt effortless. When I switched to Taeguk, however, my awareness and physical decisions slowed down and required more forethought. It was like I had shifted from speaking my native English to a different language.
I used to be fairly fluent in Spanish. I took four years of Spanish in college and attended a language immersion institute for two weeks in Cuernavaca, Mexico. I loved the language: speaking it, writing it, reading it. I never quite got the hang of being able to think in Spanish, though. When I was having a conversation I was always rapidly translating back and forth in my head and had to rein in my individual linguistic peculiarities and idioms. I felt like a bit of my personality had been washed out in order for me to get my message across efficiently. Once in a while I would have a brain scramble and I’d mix the languages together as I did when I threw a Taeguk move into my first Palgwe form of the evening.
Trying to speak a second language might have limited my ability to fully express myself, but it did make me a better listener and forced me to be mindful about the words I chose to say.
I now know thirty forms, but I wouldn’t say I’m fully fluent in all of them yet.*
Practicing my Palgwe forms reminded me of when I was on a roll with a writing project at work or giving a presentation I’d given many times before. I felt intelligent and creative. As I practiced the black belt form Keumgang I caught myself giving myself not only corrections and cues I’d picked up from instructors but was also using my “instructor voice” on myself. Once in a while I might have a brain freeze, but I was quickly able to clearly articulate with my body and mind the full expression of the forms. By the time I got to the beautiful and elusive Nopei I felt like I was performing Shakespeare.
During my Taeguk forms I was reminded of my internal English/Spanish translation experiences. I had to be much more thoughtful and careful. I knew I was still “speaking” Taeguk with my Palgwe “accent” and had to fight myself on those tricky back hand blocks and unfamiliar walking stances. I had to think much more simply in order to perform what I had not quite yet memorized and hadn’t begun to fully explore. My taekwondo mind shifted from experienced black belt instructor to concentrating and still learning student. I had to listen to my body and my memory much more acutely and in a more steamlined way than I did with the forms I know so well.
I am building my fluency and confidence in Taeguk. On the other side of the training room some kids were asking an instructor about a knifehand block/elbow strike combo.
“Is this in Taeguk 4 or 5?” one of the students asked.
“It’s in 5,” I muttered aloud to myself without skipping a beat. Maybe I’m learning this new language faster than I give myself credit for doing.
Noticing the shift in thinking during my different sets of forms made me appreciate the beauty and complexity of language and conversation. Sometimes it’s our moment to let our personalities and talents shine as we wax poetic about a topic we’re passionate about, and other times it’s more appropriate to listen and very carefully choose what we’re going to say next. A skilled conversationalist knows when to do both. I hope at some point I can be as expressive with my Taeguk forms as I am with my Palgwe color belt forms and black belt forms. I also think I have the opportunity to slow down and mindfully choose and refine my techniques in the forms I’m much more familiar with.
By the time I’d gone through my forms for the evening I was sweating and panting. Thankfully my body had shaken loose the coffee jitters and fragmented focus, and my heart was now just pounding healthily from an athletic workout.
Now I was comfortable. I was speaking (and listening to) a language I love.
*If your’e keeping count: eight Palgwe, eight Taeguk, Koryo One, universal Koryo, Keumgang, Taebaek, Pyongwon, Nopei, universal Kibon One plus seven Kibons my former Grandmaster created
I can win a game of pool, but I’m not very good at starting one. Let’s just be real–I’m terrible at breaking. I can never seem to get enough power to create a smooth and clean strike. More often than not, the cue ball barely moves the rack of balls, and sometimes I end up scratching. The last time I did a decent break had more to do with the extra-smooth surface of the table I was playing on than any of my technique.
Come to think of it, I could never get the hang of serving in a tennis match either. Sure, I could chase after the ball and lob it over the net, but starting the game on a strong note always seemed to elude me.
Why is it that sometimes starting something is more difficult than finishing it? I am very organized in my job and love completing tasks. I love making lists, not only to keep track of what I need to do, but also for that sense of satisfaction when I cross them out. But I occasionally find myself sitting at my desk feeling totally unmotivated to do what I know (and have spelled out) what needs to be done. Eventually I get to work, but making that first step can be more difficult than making the final one.
Is it not knowing how to start or is it plain old procrastination?
Finishing strong is important, but so is starting strong. When I was teaching poomsae (taekwondo forms) I would sternly tell my students that their ready stance (legs straight with toes forward, strong fists in front of the belt) was just as important as the rest of the form. I didn’t want to see any dead, glassy eyes, limp hands, or duck feet. If they went to tournaments the judges would most certainly be looking a that. Our beginning stance is our first impression. Focus and determination happen when you’re standing still.
Maybe finishing a task is easier because we’ve had some time to build confidence from our successes. We’ve had a chance to try things out, maybe even learn from our mistakes. Maybe the expectations on ourselves are too high at the beginning. We think there won’t be any mistakes or setbacks. We don’t think we’ll lose the game. Going into the unknown is scarier than conquering the familiar.
I don’t think I have the final solution to this conundrum, even as a VERY CLEAR (and impatient) “J” in the Myers-Briggs world. It can be helpful, if time allows it, to ease into tasks. Drink some coffee, journal, catch up on news, do whatever pleasant distractions you need to do to get them out of your system. Procrastination happens to everyone, and sometimes the best thing to do is just get it out of your system.
After a little while of working on a task, I find myself picking up momentum and completing what I’d been dreading getting started. This happens a lot with writing projects at work. I feel like I have writer’s block, but after I force myself to get started without the high expectation of finishing it immediately I churn out something that’s pretty good. Letting myself relax when I get started (but with focus and determination) often leads to a strong finish.
So maybe that’s the key–just relax and start. Do SOMETHING. Do ANYTHING. And try to do it well. Trust yourself to do it well. You’ll get to the end in no time.