Priorities Change: Staying Mentally Flexible

Self-defense training is an important aspect of personal safety. It teaches us how to see pre-contact cues in order to avoid a deteriorating situation, protect ourselves from potential harm and prepares us for unexpected situations. However, as we progress in life, our priorities change, and it’s essential to adapt our self-defense training accordingly.

One of the crucial aspects of self-defense training is staying mentally flexible. This means being open to new techniques and approaches, being adaptable to different scenarios, and constantly reassessing our priorities. A young college student may focus on physical techniques and striking to defend themselves against potential attackers. However, as they grow older and their lifestyle changes, their priorities may shift towards avoiding potentially dangerous situations altogether. It becomes more beneficial for them to focus on and gain a better understanding of situational awareness and conflict resolution in addition to physical self-defense techniques.

Similarly, as I have aged, my physical abilities have not. Attributes such as agility, explosiveness, and flexibility are not what they once were. I have found it necessary to modify my approach to my self-defense techniques to accommodate my physical abilities. This means focusing more on leverage, patience, and gaining a deeper understanding of my Jiu Jitsu techniques. It has also meant a focus on keeping my fitness level up, working on the technical aspect of Jiu Jitsu and not depending upon my physical attributes as much. Staying mentally flexible also means being willing to learn from different sources. While we may have a preferred style or teacher, it’s essential to remain open to other methods and techniques. Attending seminars, workshops, and training camps can expose us to new ideas and approaches that we may not have considered before.

Another aspect of mental flexibility is being able to adapt to different environments. Self-defense techniques that work well in a gym or dojo may not be as effective in a real-life situation. Practicing in different environments and scenarios can help prepare us for unexpected situations. It is my personal belief that scenario training is an under-utilized, under developed, and under trained part of the martial arts. However, it must be conducted with strict safety parameters.

It’s also important to remember that our priorities can change in an instant. A sudden change in our life circumstances, such as a move to a new city or a change in employment, or an unfavorable medical diagnosis can alter our risk factors and require us to reassess our self-defense training. Being mentally flexible means being prepared to adjust our training to meet our current needs.

Self-defense training is an ongoing process that requires mental flexibility. As our priorities change and our bodies age, it’s important to reassess our training and adapt to our current needs. By staying open to new techniques and approaches, being adaptable to different scenarios, and constantly reassessing our priorities, we can ensure that our self-defense training remains effective throughout our lives.

Fitness After Cancer – You Are Just Beginning!

March has just passed. Most people are not aware that the month of March is Colorectal Cancer Awareness month. But even fewer people know of the aftermath of a cancer diagnosis. Cancer is a life-changing experience that can have long-lasting effects on the body and mind. Our personal journey began on January 20, 2021, when my wife was diagnosed. It was a rough year and half full of chemo, radiation, doctors’ offices, and surgeries. We are part of the lucky group, as she has pulled through and stayed in remission since January of 2022. But it isn’t over just yet. Surviving cancer is a remarkable achievement, but it’s important to remember that the journey doesn’t end there. After treatment, cancer survivors often face a new set of challenges, including staying in shape and maintaining their overall health.

Maintaining a healthy lifestyle after cancer treatment is crucial for several reasons. Here are some of the key benefits of staying in shape as a cancer survivor:

1. Reducing the risk of cancer recurrence: Studies have shown that regular exercise and a healthy diet can reduce the risk of cancer recurrence in survivors. (Morishita, et al, 2020) Exercise can help boost the immune system, reduce inflammation, and lower levels of certain hormones that can contribute to the development of cancer.
2. Improving overall health: Cancer survivors may be at an increased risk of developing other health problems, such as heart disease and diabetes. Staying in shape and maintaining a healthy weight can help lower these risks and improve overall health and wellbeing.
3. Enhancing mental health: Cancer treatment can take a toll on mental health, and survivors may experience anxiety, depression, and other psychological effects. (Robinson et al., 2023) Exercise has been shown to improve mood, reduce stress, and enhance cognitive function, all of which can help alleviate these effects.
4. Regaining strength and mobility: Cancer treatment can leave survivors feeling weak and fatigued. Exercise can help rebuild strength and endurance, increase flexibility, and range of motion, and improve overall physical function.
5. Connecting with others: Participating in physical activity can provide opportunities to connect with other cancer survivors and build a sense of community and support.

If you’re a cancer survivor, it’s important to talk to your doctor before starting any exercise program. Your doctor can help you determine what types and intensity of exercise are appropriate for you based on your specific situation and medical history.

In general, it’s recommended that cancer survivors engage in a variety of cardio exercise 3 days a week, along with strength training exercises at least two days a week.

In addition to exercise, maintaining a healthy diet and avoiding tobacco and excessive alcohol use are also important for overall health and cancer prevention.

In conclusion, staying in shape as a cancer survivor is crucial for reducing the risk of recurrence, improving overall health and wellbeing, and enhancing mental health. By working with your doctor to develop a safe and effective exercise program, you can take control of your health and continue to thrive after cancer. Remember, you’re not alone, and there’s a community of survivors who are ready to support you on your journey.

Update 8.4.2023

I was contacted by the outreach specialist, Martina Maseko, from The Mesothelioma Center in Orland Florida. She provided us with some resource links. I have added them here! Thank you for your contribution Martina!!!

https://www.asbestos.com/treatment/nutrition/

https://www.asbestos.com/treatment/alternative/exercise/

References

Morishita, S., Hamaue, Y., Fukushima, T., Tanaka, T., Fu, J. B., & Nakano, J. (2020).

Effect of Exercise on Mortality and Recurrence in Patients With Cancer: A Systematic
Review and Meta-Analysis. Integrative cancer therapies, 19, 1534735420917462. https://doi.org/10.1177/1534735420917462

Robinson, L., Segal, J., & Smith, M. (2023, February 28). The mental health benefits of
exercise. HelpGuide.org. Retrieved March 11, 2023, from
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-
exercise.htm

Movement Is The Key!!!

Getting old is not something that we can avoid! It has been happening to mankind since Adam and Eve first walked in the garden. It is an inevitability and a reality of our world. You and I will grow older, make no mistake about it. However, we do not have to like it, or sit idly by and let it happen.

“Research shows that exercise promotes health and youth on the mental, physical, and even cellular (cell) level” (Humpal Physical Therapy, 2018) I have watched many an officer over my thirty-year career that retired and then just seemed to go downhill physically. Many were gone from this plane of existence within just a few years! The human body is not meant to be sedentary! It was designed to move, to work, and to play! Without this movement, ancient man would not have been the hunter/gatherer that he was.

You and I are not much different! We need to get up off of the couch and to move to keep ourselves pushing forward. Basic exercise has been shown to activate the autonomic nervous system, improve lymphatic flow, strengthen your heart, and increase your joint health. (Burley, 2023) These benefits are expounded for the aging person. It makes the later years of our lives better, more enjoyable, and longer!

Getting started is as simple as placing one foot in front of the other. Go for a walk around the neighborhood. Do that a few times per week to start and pick it up from there. Joining a gym is a great idea to work out, meet new social structures, and get better tips from personal trainers. Working with a trainer is also beneficial as they can aid you in developing a program that you will like, find enjoyable to do, and keep you motivated. There are tons of programs that you can do at home as well. Full body workouts, daily splits, 5×5 training, and many others can be done in a relatively small space using dumbbells, resistance bands, sandbags, or just your own bodyweight. Gym equipment can often be purchased fairly inexpensively from places like social media marketplaces, secondhand stores, yard sales, or local advertisements.

Getting older may be a requirement of life, but it does not have to be the end of it! Get up, get moving and pushing forward! Working out and resistance training in any capacity is better than sitting on the couch and slowly dying of complacency. But I will warn you of two things. Number one, it isn’t always easy. And number two, it can be addictive! I look forward to seeing in the gym, on the training floor, on the hiking trials, or walking the neighborhood!

References

Burley, G. (2023, January 11). Keep moving to stay young. IMPACT Magazine. Retrieved
March 6, 2023, from https://impactmagazine.ca/health/keep-moving-to-stay-young/

Humpal Physical Therapy, . (2018). How exercise keeps us young. Humpal Physical
Therapy & Sports Medicine Centers. Retrieved March 6, 2023, from
https://www.humpalphysicaltherapy.com/Newsletters/Full-Articles/How-Exercise-Keeps-
Us-Young/a~10460/article.html

Self defense is a hydra. It is a multi-faceted creature that takes stamina, physical skills, mental stability, and spiritual wellbeing. A good beginning is learning solid self-defense. This takes a bit of homework before you begin. Research what is available in your area. You must also evaluate the culture of the school, the effectiveness of the techniques being taught, and most importantly, the background of the instructors. And you must vet your instructors well. The advent of the Internet has made it harder for martial arts charlatans to operate, but there are still many people out there who are not legitimate coaches in the arts they portray. They do not have to be world champions, but the instructor you choose should have several years of experience in the arts they are teaching.

A balanced fitness routine that includes resistance training, cardiovascular and endurance exercises, and full-body performance-based work. This is necessary for the advancement of your physical development. This is not to be confused with looking good on the beach. A solid resistance training regimen will keep your body in shape, keeping your body healthy as you age, and strengthening your skeletal and nervous systems. It does not require hours and hours in the gym, but it does take a little time every day. Dedicating less time to the television and a few twenty- or thirty-minute session per week on your bodily work goes a long way towards enhancing your self defense skills.

Taking a credentialed first responder course can give you specific knowledge on fixing not just strains and sprains, but also splinting broken bones, using a tourniquet, and applying an occlusive dressing. Learning some basic first aid skills does not require Paramedic certification but learning some combat lifesaving skills is an often overlooked, yet necessary part of your overall self defense skill needs. Learning skills of how to stabilize a person that is bleeding, has been shot, or taken a nasty fall, and then knowing ways to move that person through a variety of single or multiple person lifts, carries and a variety of improvised and hasty litters is required to keep yourself and your party moving forward. There are a couple of these courses online that are excellent training, but again, do a little homework and vet them well.

You must also develop at least a rudimentary understanding of the implementation and use of projectile weaponry. Whether you like them or not, the knowledge of how to use, and defend against firearms is necessary. You cannot defend yourself against something you do not know, have not seen or have not dealt with. But again, the vetting of instructors is very important for this! There are many, many charlatans in the tactical training industry, and they can be harder to find and work through than the martial arts ones!

Another aspect of a balanced self defense routine is the development of mindset. The first item up for deletion is that of Rambo. You cannot be a one-man army. You will find it easier to train with a group. It does not have to be a large number of people, but as the old saying goes, “the more, the merrier”! A few training partners will keep you interested, get you out of bed on those wet, cold mornings and push you to be better than you were yesterday. They will push you, as you push them, making everyone better. This will help enhance your mindset. You do not have to rise to the level of a Navy SEAL, Ranger, Green Beret, or Force Recon, but your training, in whole and in part should make you uncomfortable. Getting comfortable in an uncomfortable position is pivotal to building mental strength. Just like your muscles need resistance training to grow, so does your mental fitness and acuity. Facing adversity aids in growing a proverbial backbone and that all important quality of “heart”. The working out, running, rowing, rucking, hiking, sparring, and taking of classes are all excellent ways to enhance your skills. This pushing of yourself will not only train your body, heart, and mind, it will also boost your self-confidence. It will build that internal mettle and make not only the physical heart, but the specific quality of “heart” that keeps you going long after the body begs to quit.

Self defense is not just taking a class, training a few techniques, or enrolling in your local Muay Thai, Krav Maga, Jiu Jitsu or MMA class. A full-scale self-defense routine includes these things, as well as a certain level of fitness, a rudimentary knowledge of first aid, a working knowledge of projectile weaponry, and the development of a specific, “can do, will do” mindset.