It is too easy to eat a lot of junk food this time of the year. One tip is before going out to the party, or bar, or club, eat something healthy like an apple or a small dark green salad. You won’t be as hungry because your body will have taken in some nutrient rich foods.
Remember: five servings of fruit and veggies daily will go a long way at keeping hunger at bay.
Sunday, December 27, 2009
Winter Insulation
In the winter our body wants to put on fat for insulation. Sorry, there is nothing we can do about human evolution. SO what I recommend is to make the next month or two the time to lift heavy and put on muscle. If you’re going to gain weight anyways, why not make it productive weight. Add in some plyometrics and I think when spring time rolls around you will be happy with the way you feel and the way you look.
Absence
I know I have been slacker in updating my blog, but the past six months have been pretty hectic. A good friend and student passed away suddenly in August (check out his tribute at http://completefitnessconcepts.com/tf.htm). I also had some nasal surgery followed by a sinus infection. Add that to work and school and I became overwhelmed.
But hopefully from here forward as I get revelations I will be more disciplined in posting.
But hopefully from here forward as I get revelations I will be more disciplined in posting.
Tuesday, August 11, 2009
Kicking Power
For those of you who have seen me kick you know I have learned to generate a lot of power in a fairly short distance and the one question I get asked all of the time is “how?”
If you have done a fair amount of kicking this should make some sense to you; if not, maybe not so much.
Power is generated at four different points during a kick. As the power moves up the kinetic chain to your foot, it builds through each step.
The first phase is generated by straightening the stability leg. This is can be completed because your legs should be slightly bent all of the time while fighting. You can utilize the power and strength of your legs if you simply straighten your stability leg when you launch the kick.
The second place to produce power is by pivoting the hips in the direction you are trying to generate power. So if you are doing a right leg round house kick, you pivot your hips to the left (you’re generating power from right to left). This is easily accomplished by turning your right heel toward your target as you execute the kick.
The third place is to tilt your hip toward your target. If I am completing a right leg roundhouse kick, I should basically be facing to the left. I tilt the right side of my hips toward by opponent as the leg is extending. (This is the hardest one to picture unless you have seen it properly executed).
The last place to build power is by using your quad muscles and completing a leg extension to extend your leg toward your opponent for the final phase of the strike.
Keep in mind each part or phase only takes about a millisecond, as the kick itself only takes a fraction of a second to execute.
I know some of this can be hard to comprehend if you are not familiar with any of the reference points…so go out and find a good instructor and ask!!
If you have done a fair amount of kicking this should make some sense to you; if not, maybe not so much.
Power is generated at four different points during a kick. As the power moves up the kinetic chain to your foot, it builds through each step.
The first phase is generated by straightening the stability leg. This is can be completed because your legs should be slightly bent all of the time while fighting. You can utilize the power and strength of your legs if you simply straighten your stability leg when you launch the kick.
The second place to produce power is by pivoting the hips in the direction you are trying to generate power. So if you are doing a right leg round house kick, you pivot your hips to the left (you’re generating power from right to left). This is easily accomplished by turning your right heel toward your target as you execute the kick.
The third place is to tilt your hip toward your target. If I am completing a right leg roundhouse kick, I should basically be facing to the left. I tilt the right side of my hips toward by opponent as the leg is extending. (This is the hardest one to picture unless you have seen it properly executed).
The last place to build power is by using your quad muscles and completing a leg extension to extend your leg toward your opponent for the final phase of the strike.
Keep in mind each part or phase only takes about a millisecond, as the kick itself only takes a fraction of a second to execute.
I know some of this can be hard to comprehend if you are not familiar with any of the reference points…so go out and find a good instructor and ask!!
The Work in Workouts
It has come to my attention lately that some folks just don’t want to put in the effort required for a great workout. They just want to go through the motions; spend some time at the gym, and say they worked out. Unfortunately, it doesn’t work that way.
A workout consists of two parts; physical and mental. I am not going to delve into the physical side, but I want to write a few lines about the mental aspect.
Folks, your head has got to be in the game. It takes focus and concentration during each step of an exercise to complete it properly. If you’re thinking about work, or the fight you had with your spouse, or your kid getting a C in Algebra, than you can not possibly be putting in the mental power it takes to complete a great workout.
Exercise is a process. Each phase of each individual exercise needs to be performed correctly to avoid injury and ensure maximum results. A good trainer will help with this but during a group class or while you are doing this on your own the trainer will not be around so you need to police yourself. At each phase, stop and ask yourself if you are in the right position, is your speed good, are you stabilized, are you using the appropriate weight. The bottom line is that you MUST pay attention to what you are doing.
A workout consists of two parts; physical and mental. I am not going to delve into the physical side, but I want to write a few lines about the mental aspect.
Folks, your head has got to be in the game. It takes focus and concentration during each step of an exercise to complete it properly. If you’re thinking about work, or the fight you had with your spouse, or your kid getting a C in Algebra, than you can not possibly be putting in the mental power it takes to complete a great workout.
Exercise is a process. Each phase of each individual exercise needs to be performed correctly to avoid injury and ensure maximum results. A good trainer will help with this but during a group class or while you are doing this on your own the trainer will not be around so you need to police yourself. At each phase, stop and ask yourself if you are in the right position, is your speed good, are you stabilized, are you using the appropriate weight. The bottom line is that you MUST pay attention to what you are doing.
What is an exercise progression?
The difference between a good trainer and a great trainer is knowledge of exercise progression and where with in that progression is the client’s level. Every exercise can be progressed or regressed within the stages of a complete fitness program.
Let’s look at a push up. We will start with building core and stabilizers and work our way to building power. I am also assuming that any imbalances have been addressed with Corrective Exercise
Stability - Hold a high plank. This will build stability in the shoulders, spine, and hip complex
Strength Endurance - Add slight movements such as lift a leg or bring a knee to chest. Complete a lot of repetitions
Strength (Hypertrophy) - Complete a push up
Power - Push up and lift your hands off the ground
After this progression is completed, step it up a notch by:
Stability - push up with feet on stability ball
Strength Endurance – lots of regular push ups
Strength – push ups with a band around back or shoulders to add resistance
Power – Push up by moving hands from floor to medicine ball or rolling the medicine ball from on the floor from one hand to the other as you are completing the push up
An exercise progression can and should be done with all muscle groups
Let’s look at a push up. We will start with building core and stabilizers and work our way to building power. I am also assuming that any imbalances have been addressed with Corrective Exercise
Stability - Hold a high plank. This will build stability in the shoulders, spine, and hip complex
Strength Endurance - Add slight movements such as lift a leg or bring a knee to chest. Complete a lot of repetitions
Strength (Hypertrophy) - Complete a push up
Power - Push up and lift your hands off the ground
After this progression is completed, step it up a notch by:
Stability - push up with feet on stability ball
Strength Endurance – lots of regular push ups
Strength – push ups with a band around back or shoulders to add resistance
Power – Push up by moving hands from floor to medicine ball or rolling the medicine ball from on the floor from one hand to the other as you are completing the push up
An exercise progression can and should be done with all muscle groups
Sunday, July 12, 2009
The importance of a movement assessment:
The body is a chain; each link effecting the others. When one of those links is dysfunctional, the entire kinetic chain becomes weak. Muscle balance is essential to transfer force, accelerate, decelerate, and stabilize. Muscular imbalances can occur from trauma, repetitive movement, stress, sedentary lifestyle, disease…you get the idea. The result will be a functional movement impairment and eventually injury.
Take control of your own well being. First (of course) I recommend finding a qualified trainer experienced in doing movement assessments (call me if you need a referral). If this can’t be done, do a spot check on your self.
The easiest way is to do an over head squat assessment in a mirror.
Stand with your feet hip width apart, feet facing forward. Raise your arms above your head and straighten them at about a 45-60 degree angle to the sides. Slowly complete a number of squats without changing your position.
What you are looking for is:
Do your feet turn in or out, or do they stay forward?
Do your heels come up off the ground?
Do you loose your balance?
Do your knees move in or out, or do they stay forward.
Does you low back round or arch?
Do you have to lean forward to stay balanced?
Do your arms fall forward?
If you answered yes to any of these questions, you have an imbalance that will sooner or later cause an injury to muscle tissue or a joint.
Take control of your own well being. First (of course) I recommend finding a qualified trainer experienced in doing movement assessments (call me if you need a referral). If this can’t be done, do a spot check on your self.
The easiest way is to do an over head squat assessment in a mirror.
Stand with your feet hip width apart, feet facing forward. Raise your arms above your head and straighten them at about a 45-60 degree angle to the sides. Slowly complete a number of squats without changing your position.
What you are looking for is:
Do your feet turn in or out, or do they stay forward?
Do your heels come up off the ground?
Do you loose your balance?
Do your knees move in or out, or do they stay forward.
Does you low back round or arch?
Do you have to lean forward to stay balanced?
Do your arms fall forward?
If you answered yes to any of these questions, you have an imbalance that will sooner or later cause an injury to muscle tissue or a joint.
Wednesday, July 8, 2009
What is trapping and how is it applied?
If there was a way to immobilize your opponents offensive weapons so you could attack with impunity, would you want o learn it? That’s what trapping allows you to do. The trapping range of JKD is a critical element that is left out of most training programs. In a world where schools are teaching Brazilian Jujitsu and Muay Thai Kick Boxing, the art of trapping has faded away. However, trapping is not just a bunch of techniques; it is a range of combat that is largely ignored. We use elements and training methods from a number of different systems including Thai Boxing, Kali, and Wing Chung to develop our attributes in trapping range.
Trapping is a range of fighting. It is the same as clinch range, but without necessarily going into a clinch. Just like boxing has a jab and a cross, and tae kwon do has a roundhouse kick, trapping has a number of techniques such as pak soa and jut soa, as well as head-butts, knees, and elbows. The thought behind trapping is not to grab your opponent as in a grappling art, but to jamb their hands or legs so they can not execute a punch or a kick. The idea is to momentarily disable one or more of your opponent’s weapons so you can effectively execute a kick, punch, knee, or an elbow without the threat of your opponent’s weapons.
Keep in mind that just like a good kicker can execute a kick from kicking, punching, or trapping range, and a good boxer can punch in punching range or clinch range, many trapping techniques can be executed in a the various ranges, not just trapping range.
Trapping is a range of fighting. It is the same as clinch range, but without necessarily going into a clinch. Just like boxing has a jab and a cross, and tae kwon do has a roundhouse kick, trapping has a number of techniques such as pak soa and jut soa, as well as head-butts, knees, and elbows. The thought behind trapping is not to grab your opponent as in a grappling art, but to jamb their hands or legs so they can not execute a punch or a kick. The idea is to momentarily disable one or more of your opponent’s weapons so you can effectively execute a kick, punch, knee, or an elbow without the threat of your opponent’s weapons.
Keep in mind that just like a good kicker can execute a kick from kicking, punching, or trapping range, and a good boxer can punch in punching range or clinch range, many trapping techniques can be executed in a the various ranges, not just trapping range.
The use of deadly force
To the unprepared, the shock of sudden and unprovoked violence has a tendency to paralyze the victim with fear or cause doubt in their mind that violence is being committed against them. They are often unable to react or wish it was not happening. Understand that you fight to stop, not to kill. However, you may end up killing or maiming. If you have not made peace, in advance, with that decision, you may not be able to make that decision when you need to. Should you ever find yourself in a lethal confrontation; the decision to use deadly force is going to be yours and yours alone.
This why you must decide ahead of time how much force you are willing to use to defend yourself, your loved ones, or another innocent.
You are universally justified in the use of deadly force when there is a reasonable fear of immediate or otherwise unavoidable danger of death or serious bodily injury to the innocent. All of these factors must be present to justify the use of deadly force. If one of them is missing, you will most certainly face civil and maybe even criminal charges.
You or the person you are defending must be free from fault. In other words, you can not start a fight then claim self defense.
You know when you are in immediate and unavoidable danger when your assailant has the ability to cause harm, has the opportunity to inflict harm, and is intent, as shown by actions or words, on killing, crippling, or permanently disfiguring you.
Lethal force is justified when there is a disparity of force such as:
A large man against a small man
Able bodied against disabled
Man against woman
Two or more on one
Someone trained in martial arts against an untrained person
When do you retreat?
In order to justify the use of deadly force, you must show that there was not an alternative. In some jurisdictions, retreat is required. If you do not retreat until you could retreat no further, then you are not justified in the use of deadly force. In the universally accepted use of deadly force, retreat is always a good idea and should be done if it is a viable alternative and does not place you or those around you in greater danger. Retreat will establish that you did everything possible to avoid the confrontation.
Always keep in mind: if it’s not worth dying for it is not worth fighting for. If you must think about fighting, you probably should not
Paraphrased from an article by Frontsite Firearms Training
This why you must decide ahead of time how much force you are willing to use to defend yourself, your loved ones, or another innocent.
You are universally justified in the use of deadly force when there is a reasonable fear of immediate or otherwise unavoidable danger of death or serious bodily injury to the innocent. All of these factors must be present to justify the use of deadly force. If one of them is missing, you will most certainly face civil and maybe even criminal charges.
You or the person you are defending must be free from fault. In other words, you can not start a fight then claim self defense.
You know when you are in immediate and unavoidable danger when your assailant has the ability to cause harm, has the opportunity to inflict harm, and is intent, as shown by actions or words, on killing, crippling, or permanently disfiguring you.
Lethal force is justified when there is a disparity of force such as:
A large man against a small man
Able bodied against disabled
Man against woman
Two or more on one
Someone trained in martial arts against an untrained person
When do you retreat?
In order to justify the use of deadly force, you must show that there was not an alternative. In some jurisdictions, retreat is required. If you do not retreat until you could retreat no further, then you are not justified in the use of deadly force. In the universally accepted use of deadly force, retreat is always a good idea and should be done if it is a viable alternative and does not place you or those around you in greater danger. Retreat will establish that you did everything possible to avoid the confrontation.
Always keep in mind: if it’s not worth dying for it is not worth fighting for. If you must think about fighting, you probably should not
Paraphrased from an article by Frontsite Firearms Training
Tuesday, June 30, 2009
Jeet kune Do by Dan Inosanto
Jeet Kune Do - the literal translation is "way of the intercepting fist" - was conceived by Bruce Lee in 1967. Unlike many other martial arts, there are neither a series of rules nor a classification of techniques which constitute a distinct Jeet Kune Do (JKD) method of fighting. JKD is unbound; JKD is freedom. It possesses everything, yet in itself is possessed by nothing. Those who understand JKD are primarily interested in its powers of liberation when JKD is used as a mirror for self-examination.
In the past, many have tried to define JKD in terms of a distinct style: Bruce Lee's kung-fu; Bruce Lee's karate; Bruce Lee's kickboxing; Bruce Lee's system of street fighting. To label JKD "Bruce Lee's martial art" is to completely mistake Bruce Lee's - and JKD's-meaning. JKD's concepts simply cannot be confined within a single system. To understand this, a martial artist must transcend the duality of "for" and "against," reaching for that point of unity which is beyond mere distinction. The understanding of JKD is the direct intuition of this point of unity. According to Bruce Lee, knowledge in the martial arts ultimately means self-knowledge.
Jeet Kune Do is not a new style of kung-fu or karate. Bruce Lee did not invent a new or composite style, nor did he modify a style to set it apart from any existing method. His concept was to free his followers from clinging to any style, pattern, or mold.
It must be emphasized that Jeet Kune Do is merely a name, a mirror reflecting ourselves. There is a sort of progressive approach to JKD training, but as Lee observed: "To create a method of fighting is like putting a pound of water into wrapping paper and shaping it." Structurally, many people mistake JKD as a composite style of martial art because of its efficiency. At any given time Jeet Kune Do can resemble Thai boxing or wing Chun or wrestling or karate. Its weaponry resembles Filipino Escrima and kali; in long-range application it can resemble Northern Chinese kung-fu or Savate.
According to Lee, the efficiency of any style depends upon circumstances and the fighting range of distance: the soldier employs a hand grenade at 50 yards, but he chooses a dagger for close-quarters combat. A staff, to take another example, is the wrong weapon to take to a fight in a telephone booth; a knife would again be the most appropriate weapon.
Jeet Kune Do is neither opposed or unopposed to the concept of style. We can say that it is outside as well as inside of all particular structures. Because JKD makes no claim to existing as a style, some individuals conclude that it is neutral or indifferent to the question. Again, this is not the case, for JKD is at once "this" and "not this."
A good JKD practitioner rests his actions on direct intuition. According to Lee, a style should never be like the Bible in which the principles and laws can never be violated. There will always be differences between individuals in regard to the quality of training, physical make-up, level of understanding, environmental conditioning, and likes and dislikes. According to Bruce, truth is a "pathless road"; thus JKD is not an organization or an institution of which one can be a member. "Either you understand or you don't - and that is that," he said.
When Bruce taught a Chinese system of kung-fu (it was shortly after his arrival in the United States), he did operate an institute of learning; but after that early period he abandoned his belief in any particular system or style, Chinese or otherwise. Lee did say that to reach the masses one should probably form some type of organization; for his own part, he dismissed the notion as unnecessary to his own teaching. Still, to reach the ever growing numbers of students, some sort of preconceived sets had to be established. And as a result of such a move by martial arts organizations, many of their members would be conditioned to a prescribed system; many of their members would end up as prisoners of systematic drilling.
This is why Lee believed in teaching only a few students at any time. Such a method of instruction required the teacher to maintain an alert observation of each student in order to establish the necessary student-teacher relationship. As Lee so often observed, "A good instructor functions as a pointer of the truth, exposing the student's vulnerability, forcing him to explore himself both internally and externally, and finally integrating himself with his being."
Martial arts - like life itself - is in flux, in constant arrhythmic movements, in constant change. Flowing with this change is very important. And finally, any JKD man who says that JKD is exclusively JKD is simply not with it. He is still hung up on his own self-enclosing resistance, still anchored to reactionary patterns, still trapped within limitation. Such a person has not digested the simple fact that truth exists outside of all molds or patterns. Awareness is never exclusive. To quote Bruce: "Jeet Kune Do is just a name, a boat used to get one across the river. Once across it is discarded and not to be carried on one's back."
In 1981, the JKD concept was taught in only three places: the Filipino Kali Academy in Torrance, California; in Charlotte, North Carolina (where Larry Hartsell taught a few select students); and in Seattle, Washington (under the direction of Taki Kimura). The bulk of the JKD concept is taught in Torrance, where the school is under the direction of myself and Richard Bustillo. It is organized in accordance with the premise that a JKD man must undergo different experiences. For example, in Phase 1 and Phase 2 classes at the Filipino Kali Academy, students are taught Western boxing and Bruce Lee's method of kick boxing - Jun Fan.
I deeply feel that students should be taught experiences as opposed to techniques, In other words, a karate practitioner who has never boxed before needs to experience sparring with a boxer. What he learns from that experience is up to him. According to Bruce, a teacher is not a giver of truth; he is merely a guide to the truth each student must find.
The total picture Lee wanted to present to his pupils was that above everything else, the pupils must find their own way to truth. He never hesitated to say, "Your truth is not my truth; my truth is not yours."
Bruce did not have a blueprint, but rather a series of guidelines to lead one to proficiency. In using training equipment, there was a systematic approach in which one could develop speed, distance, power, timing, coordination, endurance and footwork.
But Jeet Kune Do was not an end in itself for Bruce - nor was it a mere by-product of his martial studies; it was a means to self discovery. JKD was a prescription for personal growth; it was an investigation of freedom - freedom not only to act naturally and effectively in combat, but in life. In life, we absorb what is useful and reject what is useless, and add to experience what is specifically our own. Bruce Lee always wanted his students to experience judo, jujutsu, aikido, Western boxing; he wanted his students to explore Chinese systems of sensitivity like Wing Chun, to explore the elements of kali, Escrima, Arnis; to explore the elements of Pentjak Silat, Thai boxing, Savate. He wanted his students to come to an understanding of the strengths and weaknesses of each method.
No art is superior or inferior to any other. That is the object lesson of Jeet Kune Do, to be unbound, to be free: in combat to use no style as style, to use no way as the way, to have no limitation as the only limitation. Neither be for or against a particular style. In other words, Jeet Kune Do "just is.'
Or to use the words of a Zen maxim to describe Jeet Kune Do, "In the landscape of spring there is neither better nor worse. The flowering branches grow, some short, some long.
In the past, many have tried to define JKD in terms of a distinct style: Bruce Lee's kung-fu; Bruce Lee's karate; Bruce Lee's kickboxing; Bruce Lee's system of street fighting. To label JKD "Bruce Lee's martial art" is to completely mistake Bruce Lee's - and JKD's-meaning. JKD's concepts simply cannot be confined within a single system. To understand this, a martial artist must transcend the duality of "for" and "against," reaching for that point of unity which is beyond mere distinction. The understanding of JKD is the direct intuition of this point of unity. According to Bruce Lee, knowledge in the martial arts ultimately means self-knowledge.
Jeet Kune Do is not a new style of kung-fu or karate. Bruce Lee did not invent a new or composite style, nor did he modify a style to set it apart from any existing method. His concept was to free his followers from clinging to any style, pattern, or mold.
It must be emphasized that Jeet Kune Do is merely a name, a mirror reflecting ourselves. There is a sort of progressive approach to JKD training, but as Lee observed: "To create a method of fighting is like putting a pound of water into wrapping paper and shaping it." Structurally, many people mistake JKD as a composite style of martial art because of its efficiency. At any given time Jeet Kune Do can resemble Thai boxing or wing Chun or wrestling or karate. Its weaponry resembles Filipino Escrima and kali; in long-range application it can resemble Northern Chinese kung-fu or Savate.
According to Lee, the efficiency of any style depends upon circumstances and the fighting range of distance: the soldier employs a hand grenade at 50 yards, but he chooses a dagger for close-quarters combat. A staff, to take another example, is the wrong weapon to take to a fight in a telephone booth; a knife would again be the most appropriate weapon.
Jeet Kune Do is neither opposed or unopposed to the concept of style. We can say that it is outside as well as inside of all particular structures. Because JKD makes no claim to existing as a style, some individuals conclude that it is neutral or indifferent to the question. Again, this is not the case, for JKD is at once "this" and "not this."
A good JKD practitioner rests his actions on direct intuition. According to Lee, a style should never be like the Bible in which the principles and laws can never be violated. There will always be differences between individuals in regard to the quality of training, physical make-up, level of understanding, environmental conditioning, and likes and dislikes. According to Bruce, truth is a "pathless road"; thus JKD is not an organization or an institution of which one can be a member. "Either you understand or you don't - and that is that," he said.
When Bruce taught a Chinese system of kung-fu (it was shortly after his arrival in the United States), he did operate an institute of learning; but after that early period he abandoned his belief in any particular system or style, Chinese or otherwise. Lee did say that to reach the masses one should probably form some type of organization; for his own part, he dismissed the notion as unnecessary to his own teaching. Still, to reach the ever growing numbers of students, some sort of preconceived sets had to be established. And as a result of such a move by martial arts organizations, many of their members would be conditioned to a prescribed system; many of their members would end up as prisoners of systematic drilling.
This is why Lee believed in teaching only a few students at any time. Such a method of instruction required the teacher to maintain an alert observation of each student in order to establish the necessary student-teacher relationship. As Lee so often observed, "A good instructor functions as a pointer of the truth, exposing the student's vulnerability, forcing him to explore himself both internally and externally, and finally integrating himself with his being."
Martial arts - like life itself - is in flux, in constant arrhythmic movements, in constant change. Flowing with this change is very important. And finally, any JKD man who says that JKD is exclusively JKD is simply not with it. He is still hung up on his own self-enclosing resistance, still anchored to reactionary patterns, still trapped within limitation. Such a person has not digested the simple fact that truth exists outside of all molds or patterns. Awareness is never exclusive. To quote Bruce: "Jeet Kune Do is just a name, a boat used to get one across the river. Once across it is discarded and not to be carried on one's back."
In 1981, the JKD concept was taught in only three places: the Filipino Kali Academy in Torrance, California; in Charlotte, North Carolina (where Larry Hartsell taught a few select students); and in Seattle, Washington (under the direction of Taki Kimura). The bulk of the JKD concept is taught in Torrance, where the school is under the direction of myself and Richard Bustillo. It is organized in accordance with the premise that a JKD man must undergo different experiences. For example, in Phase 1 and Phase 2 classes at the Filipino Kali Academy, students are taught Western boxing and Bruce Lee's method of kick boxing - Jun Fan.
I deeply feel that students should be taught experiences as opposed to techniques, In other words, a karate practitioner who has never boxed before needs to experience sparring with a boxer. What he learns from that experience is up to him. According to Bruce, a teacher is not a giver of truth; he is merely a guide to the truth each student must find.
The total picture Lee wanted to present to his pupils was that above everything else, the pupils must find their own way to truth. He never hesitated to say, "Your truth is not my truth; my truth is not yours."
Bruce did not have a blueprint, but rather a series of guidelines to lead one to proficiency. In using training equipment, there was a systematic approach in which one could develop speed, distance, power, timing, coordination, endurance and footwork.
But Jeet Kune Do was not an end in itself for Bruce - nor was it a mere by-product of his martial studies; it was a means to self discovery. JKD was a prescription for personal growth; it was an investigation of freedom - freedom not only to act naturally and effectively in combat, but in life. In life, we absorb what is useful and reject what is useless, and add to experience what is specifically our own. Bruce Lee always wanted his students to experience judo, jujutsu, aikido, Western boxing; he wanted his students to explore Chinese systems of sensitivity like Wing Chun, to explore the elements of kali, Escrima, Arnis; to explore the elements of Pentjak Silat, Thai boxing, Savate. He wanted his students to come to an understanding of the strengths and weaknesses of each method.
No art is superior or inferior to any other. That is the object lesson of Jeet Kune Do, to be unbound, to be free: in combat to use no style as style, to use no way as the way, to have no limitation as the only limitation. Neither be for or against a particular style. In other words, Jeet Kune Do "just is.'
Or to use the words of a Zen maxim to describe Jeet Kune Do, "In the landscape of spring there is neither better nor worse. The flowering branches grow, some short, some long.
How to hire a trainer
1. Credentials
At Least One High Level PT Certification from one of the top 4 certifying bodies of Fitness Professionals:
• National Academy of Sports Medicine (NASM)
• National Strength and Conditioning Association (NSCA)
• American College of Sports Medicine (ACSM)
• The Cooper Institute
What are the differences?
• NASM focuses on individual program development. NASM also has two higher level certifications; Performance Enhancement Specialist and Corrective Exercise Specialist.
• NSCA is more about resistance weight and cardiovascular training. The Certified Strength and Conditioning Specialist is their higher level certification.
• ACSM is geared towards testing and evaluation. Although the program is not designed to teach resistance training and conditioning, they are well versed with special populations.
• The Cooper Institute is the leader in exercise science research and study.
All of the above mentioned organizations are accredited by the National Commission for Certifying Agencies (NCCA). There are other organizations that are also certified by the NCCA, but their requirements and testing procedures are not as stringent as NASM, NSCA, ACSM, or The Cooper Institute.
2. Education
A college degree shows that an individual is a true student of their profession. It means they spent a lot of time and money to learn as much as possible about what they do. But…fitness changes very rapidly. Some of the information obtained in college just ten years ago is antiquated or forgotten; however, the basic physiology, biomechanics, and anatomy have not changed. In other words, it helps, but real experience and current certifications are more important.
3. Continuing Education
To maintain a certification, each organization has continuing education requirements. Knowledge of the body and fitness changes rapidly as new technologies allow a greater in depth understanding of the how the body works. If a trainer has a current certification it means that he or she is keeping up to date with current information and trends. This is vital to the safety and well being of their clients.
4. Experience
Obviously the more the better. Most skilled trainers have their own practice and will meet you in your home, office, or their studio. They are versed in a number of different aspects of fitness and nutrition and work with a variety of clients. Professional trainers look and act like professionals; not a workout buddy and not a meathead.
5. Personality
Not only does a trainer need to know what they are doing and how to get you results, you need to find someone you like. If there is a personality conflict, you will not stick with it.
At Least One High Level PT Certification from one of the top 4 certifying bodies of Fitness Professionals:
• National Academy of Sports Medicine (NASM)
• National Strength and Conditioning Association (NSCA)
• American College of Sports Medicine (ACSM)
• The Cooper Institute
What are the differences?
• NASM focuses on individual program development. NASM also has two higher level certifications; Performance Enhancement Specialist and Corrective Exercise Specialist.
• NSCA is more about resistance weight and cardiovascular training. The Certified Strength and Conditioning Specialist is their higher level certification.
• ACSM is geared towards testing and evaluation. Although the program is not designed to teach resistance training and conditioning, they are well versed with special populations.
• The Cooper Institute is the leader in exercise science research and study.
All of the above mentioned organizations are accredited by the National Commission for Certifying Agencies (NCCA). There are other organizations that are also certified by the NCCA, but their requirements and testing procedures are not as stringent as NASM, NSCA, ACSM, or The Cooper Institute.
2. Education
A college degree shows that an individual is a true student of their profession. It means they spent a lot of time and money to learn as much as possible about what they do. But…fitness changes very rapidly. Some of the information obtained in college just ten years ago is antiquated or forgotten; however, the basic physiology, biomechanics, and anatomy have not changed. In other words, it helps, but real experience and current certifications are more important.
3. Continuing Education
To maintain a certification, each organization has continuing education requirements. Knowledge of the body and fitness changes rapidly as new technologies allow a greater in depth understanding of the how the body works. If a trainer has a current certification it means that he or she is keeping up to date with current information and trends. This is vital to the safety and well being of their clients.
4. Experience
Obviously the more the better. Most skilled trainers have their own practice and will meet you in your home, office, or their studio. They are versed in a number of different aspects of fitness and nutrition and work with a variety of clients. Professional trainers look and act like professionals; not a workout buddy and not a meathead.
5. Personality
Not only does a trainer need to know what they are doing and how to get you results, you need to find someone you like. If there is a personality conflict, you will not stick with it.
Common Sense for Self-defense
Avoid being a victim:
* Show awareness
* Know what is going on around you
* Maintain positive body language. Stand straight, head up, swing arms
* Do not be in the wrong place at the wrong time
* Do not walk alone or drive alone in an alley or bad neighborhood at night
* Do not get into your car and sit. Do not do work or balance your checkbook, or eat etc. A predator may be watching and this gives a perfect opportunity for an assault
* As soon as you get in your car, lock the doors and leave
* Do not park next to a van. If you do, enter your car from the opposite side. Most serial killers attack from a van while the woman is getting into a car
* If a male is sitting alone in a car next to yours, get security or the police. It is better to be safe than sorry
* Always take the elevator. Stairwells are horrible places to be alone and the perfect crime spot. Do not get on the elevator if a weirdo is already on. Stand by the front door, not the back corner. Be ready to get off if needed. Get off if someone suspicious gets on.
* Do not be sympathetic Ted Bundy played on this. He walked with a cane or limp and asked for help while getting into his vehicle. This is how he abducted his victims.
* Better paranoid than dead
If the predator has a gun and you are not under his control:
The FBI says to run. Trained police will only hit 4 out of 10 shots when they are in a range of 3-9 feet while under stress.
A predator will only hit a target 4 in 100 times. And it is not likely that a vital organ will be hit.
Most firearm deaths are within 7feet. Now, the 21-foot rule…by the time an assailant draws the firearm, aims, and shoots, you can cover 21 feet of space. It may be in your best interests to get to your attacker and neutralize the threat rather than to give another opportunity to be a victim.
Tips for saving your life:
* React immediately.
* If you are abducted do not go willingly.
* Resist. If you are able, run. Do not ever give up.
* If you are driving, crash your car.
* If he is driving, he must watch the road. Choose an unsuspecting time and stick your fingers in his eyes. Then get out. It may be your only chance.
* If you are thrown in the trunk, kick out a back taillight and wave your hand out.
* Always keep your distance when walking past strangers.
* Get a cell phone.
Car breakdowns:
* Keep your car in good working order.
* If your car does breakdown, lock all the doors. Call for help on your cell phone.
* If you do not have a cell phone (shame on you); walk to a lighted, busy area. You are a perfect target sitting in a broken down car.
* If you are on a desolate road, hide in some bushes or some area away from your car.
* If you are walking alone and find someone following you, (shame on you for walking alone) scream fire. This draws more attention than yelling help.
* Run!
* Find an obstacle like a parked car and run around it.
* Your last hope is to get under the car and hold onto something. He will not be able to pull you out.
All the physical training in the world will not save you if you do not practice.
Know it and get comfortable with it. If you do not do these techniques right the first time, you will just anger the assailant and will not get another chance
* Show awareness
* Know what is going on around you
* Maintain positive body language. Stand straight, head up, swing arms
* Do not be in the wrong place at the wrong time
* Do not walk alone or drive alone in an alley or bad neighborhood at night
* Do not get into your car and sit. Do not do work or balance your checkbook, or eat etc. A predator may be watching and this gives a perfect opportunity for an assault
* As soon as you get in your car, lock the doors and leave
* Do not park next to a van. If you do, enter your car from the opposite side. Most serial killers attack from a van while the woman is getting into a car
* If a male is sitting alone in a car next to yours, get security or the police. It is better to be safe than sorry
* Always take the elevator. Stairwells are horrible places to be alone and the perfect crime spot. Do not get on the elevator if a weirdo is already on. Stand by the front door, not the back corner. Be ready to get off if needed. Get off if someone suspicious gets on.
* Do not be sympathetic Ted Bundy played on this. He walked with a cane or limp and asked for help while getting into his vehicle. This is how he abducted his victims.
* Better paranoid than dead
If the predator has a gun and you are not under his control:
The FBI says to run. Trained police will only hit 4 out of 10 shots when they are in a range of 3-9 feet while under stress.
A predator will only hit a target 4 in 100 times. And it is not likely that a vital organ will be hit.
Most firearm deaths are within 7feet. Now, the 21-foot rule…by the time an assailant draws the firearm, aims, and shoots, you can cover 21 feet of space. It may be in your best interests to get to your attacker and neutralize the threat rather than to give another opportunity to be a victim.
Tips for saving your life:
* React immediately.
* If you are abducted do not go willingly.
* Resist. If you are able, run. Do not ever give up.
* If you are driving, crash your car.
* If he is driving, he must watch the road. Choose an unsuspecting time and stick your fingers in his eyes. Then get out. It may be your only chance.
* If you are thrown in the trunk, kick out a back taillight and wave your hand out.
* Always keep your distance when walking past strangers.
* Get a cell phone.
Car breakdowns:
* Keep your car in good working order.
* If your car does breakdown, lock all the doors. Call for help on your cell phone.
* If you do not have a cell phone (shame on you); walk to a lighted, busy area. You are a perfect target sitting in a broken down car.
* If you are on a desolate road, hide in some bushes or some area away from your car.
* If you are walking alone and find someone following you, (shame on you for walking alone) scream fire. This draws more attention than yelling help.
* Run!
* Find an obstacle like a parked car and run around it.
* Your last hope is to get under the car and hold onto something. He will not be able to pull you out.
All the physical training in the world will not save you if you do not practice.
Know it and get comfortable with it. If you do not do these techniques right the first time, you will just anger the assailant and will not get another chance
Tuesday, May 19, 2009
Control
Control; what does it mean?
This is a question that recently arose out of a situation where someone applied all of their might to tap someone else out. Instead of making him tap, the end result was a bad case of patiki (broken blood vessels in and around the eyes), a moment or two of unconsciousness, and a really bad headache. Folks, if you have to apply that much force to execute a technique, chances are it is being done INCORRECTLY.
Keep in mind while training with a partner:
If you want to hit something…I mean really take it out on something, then hit a heavy bag. Pad work is designed to develop power and strength in your shots, another human is not. Sparring is designed to develop the “chess game” of fighting. It is for strategy and execution of technique, not to kill each other.
Why do we train? To become better fighters. Why do want to become better fighters? So we don’t get hurt. So what happens if we get hurt during training? We miss work, we miss out on other fun activities due to recovery, we lose training partners, etc.
Honestly folks, this is common sense stuff. If you are doing something and you think to yourself “hey, am I hurting this guy” or you think “am I hitting too hard” more than likely you are.
There is no excuse for the above incident to happen and had it happened during my class, someone would have been expelled.
This is a question that recently arose out of a situation where someone applied all of their might to tap someone else out. Instead of making him tap, the end result was a bad case of patiki (broken blood vessels in and around the eyes), a moment or two of unconsciousness, and a really bad headache. Folks, if you have to apply that much force to execute a technique, chances are it is being done INCORRECTLY.
Keep in mind while training with a partner:
If you want to hit something…I mean really take it out on something, then hit a heavy bag. Pad work is designed to develop power and strength in your shots, another human is not. Sparring is designed to develop the “chess game” of fighting. It is for strategy and execution of technique, not to kill each other.
Why do we train? To become better fighters. Why do want to become better fighters? So we don’t get hurt. So what happens if we get hurt during training? We miss work, we miss out on other fun activities due to recovery, we lose training partners, etc.
Honestly folks, this is common sense stuff. If you are doing something and you think to yourself “hey, am I hurting this guy” or you think “am I hitting too hard” more than likely you are.
There is no excuse for the above incident to happen and had it happened during my class, someone would have been expelled.
Sunday, April 26, 2009
Sportsmanship
Last night a few of the students and I went to some MMA fights. All in all the fights were pretty good. There is definitely some talent out there and some of these guys, in a few years, could easily make the big time. I did have one huge disappointment. One of the local schools had a large contingent in the audience to support their fighters. I commend them on their team spirit. Unfortunately, it seems that when a judgment or call from the referee wasn’t to their liking, they had no inhibitions about “booing” very loudly and at times distractingly.
MMA is still in its infancy, and although the sport is becoming more and more mainstream, it still has leaps and bounds to go. As an example, where boxing events sell out; the arena where last nights fights took place was not even half full.
Folks, we need to be better than this. Team spirit is certainly a large part of any sporting event, but it must not overtake sportsmanship. Unless a contender is winning by such a margin there is no doubt left in the judge’s minds, he or she has not completely achieved their goal and therefore needs to accept whatever ruling is made. Discipline, respect, and humility are some of the cornerstones of what most schools try to instill in their students. However, the lack of restraint, the lack of value, and the arrogance portrayed leave many to believe that martial arts is about pride, and ego. As athletes, competitors, and most of all, as martial artists, we need to be, and certainly can be better than that.
MMA is still in its infancy, and although the sport is becoming more and more mainstream, it still has leaps and bounds to go. As an example, where boxing events sell out; the arena where last nights fights took place was not even half full.
Folks, we need to be better than this. Team spirit is certainly a large part of any sporting event, but it must not overtake sportsmanship. Unless a contender is winning by such a margin there is no doubt left in the judge’s minds, he or she has not completely achieved their goal and therefore needs to accept whatever ruling is made. Discipline, respect, and humility are some of the cornerstones of what most schools try to instill in their students. However, the lack of restraint, the lack of value, and the arrogance portrayed leave many to believe that martial arts is about pride, and ego. As athletes, competitors, and most of all, as martial artists, we need to be, and certainly can be better than that.
Static Stretching
Static Stretching also known as stretch and hold is a great training method to increase overall flexibility and is probably the most used form of flexible exercise. However, there are a few things to be aware of. The first is that although static stretching will increase flexibility, that new found range of motion must be put to use, or it will be lost. The second thing to keep in mind is that immediately following a round of static stretching the muscles are weaker than normal. So if you are going into a competition or another event where you need full speed or strength, you are better off doing some dynamic flexibility exercises.
Wednesday, April 1, 2009
Practice, practice, practice
I just read a very interesting article. The main purpose of the article was to compare learned response versus innate response. To sum up the conclusion; to become an expert (in anything) it takes time.
The time is used to practice and to learn specific cues made by opponents, and to adapt to specific tasks through repetition. Researchers Simon and Chase developed the ten year rule in 1973. The ten year rule stipulates that a 10-year commitment to high levels of training is the minimum requirement to reach the expert level. This has been documented in a number of areas including music, math and of course athletics. Another researcher, Erikson, conducted a study on skill acquisition in 1996. He concluded that “with few exceptions, level of performance was determined by the amount of time spent performing a ‘well defined task with an appropriate difficulty level for the particular individual, informative feedback, and opportunities for repetition and corrections of errors”.
In another study done by Weiss and Chaumeton in 1992, it was suggested that mastery of a craft was more motivational than the actual outcome of an event and those who focused on learning practiced more than those who focused on wining. Learning is more motivational than winning.
The time is used to practice and to learn specific cues made by opponents, and to adapt to specific tasks through repetition. Researchers Simon and Chase developed the ten year rule in 1973. The ten year rule stipulates that a 10-year commitment to high levels of training is the minimum requirement to reach the expert level. This has been documented in a number of areas including music, math and of course athletics. Another researcher, Erikson, conducted a study on skill acquisition in 1996. He concluded that “with few exceptions, level of performance was determined by the amount of time spent performing a ‘well defined task with an appropriate difficulty level for the particular individual, informative feedback, and opportunities for repetition and corrections of errors”.
In another study done by Weiss and Chaumeton in 1992, it was suggested that mastery of a craft was more motivational than the actual outcome of an event and those who focused on learning practiced more than those who focused on wining. Learning is more motivational than winning.
Friday, March 27, 2009
Hit or be hit
This weeks classes have been dedicated to Kali…stick and knife fighting. There is something that happens during knife fighting that I term “pissing match”. What happens is that one or both fighters start out with a plan and they fail to execute it. So instead of backing away and forming a new plan of attack, they stand within striking range and basically flail their blade in hopes that they will hit their opponent before their opponent strikes them. The big picture is two folks wildly slashing at each other with no real plan other than hope.
I see this in empty hand fighting as well. Opponents standing in striking range and throwing kicks and punches hoping that they are the one who lands the first blow, and that the blow they land does some damage.
Keep in mind that I am only talking about the plan that fails. If your plan was to hit high and it lands, celebrate; if your plan was to get your opponent to back up, perfect; if your plan was to draw your opponent in or force him to push a bad position so that you can strike while he or she is off balance, take advantage of it. I am talking about the plan that fails and leaves you standing to hit or be hit. This is a fool’s game.
You are counting on too many variables going your way. You are counting on being faster than your opponent, being more skilled, being stronger, or being luckier. Maybe you are all of those things, but are you willing to risk your life on it?
I see this in empty hand fighting as well. Opponents standing in striking range and throwing kicks and punches hoping that they are the one who lands the first blow, and that the blow they land does some damage.
Keep in mind that I am only talking about the plan that fails. If your plan was to hit high and it lands, celebrate; if your plan was to get your opponent to back up, perfect; if your plan was to draw your opponent in or force him to push a bad position so that you can strike while he or she is off balance, take advantage of it. I am talking about the plan that fails and leaves you standing to hit or be hit. This is a fool’s game.
You are counting on too many variables going your way. You are counting on being faster than your opponent, being more skilled, being stronger, or being luckier. Maybe you are all of those things, but are you willing to risk your life on it?
Wednesday, March 25, 2009
Easy Nutrition
There is so much nutritional advice available today. How do you know what is right and what will work for you? Because everyone is so different; what one person responds to may not work well for another. There is one way to way to ensure weight loss - burn more calories than you take in. The problem that most folks face is two fold. The first is how many calories do I need? There are a number of tests on them market to help you find out. I use the BodyGem which uses your Respiratory Exchange Rate to determine your metabolic rate; from there we can determine the number of calories per day that you are burning. We then adjust your caloric intake accordingly. The second problem is that we eat too many empty calories. When we eat food with little nutritional value, we are still hungry until are body gets the nutrition it needs. So, we eat more thus consuming too many calories. If you stick to this simple list, you should start to see improvement (assuming you are not overeating).
1. Limit Soda, alcohol, and coffee. These are diuretics and in small amounts are ok, but they will dehydrate you
2. Consume enough water. How much is enough? Start with 64 ounces per day and adjust for your activity level. If you train hard, you will need more.
3. No “white” foods. Limit pasta, bread, refined flours, etc
4. Cut way back on deserts and refined sugars such as candy, pastries, etc
5. Eat five servings of fruit and/or veggies daily
I’m know there is more, but try these first for a few weeks and see if you start getting the results you want.
Be aware that I am not a certified dietician and make no such claims to be
1. Limit Soda, alcohol, and coffee. These are diuretics and in small amounts are ok, but they will dehydrate you
2. Consume enough water. How much is enough? Start with 64 ounces per day and adjust for your activity level. If you train hard, you will need more.
3. No “white” foods. Limit pasta, bread, refined flours, etc
4. Cut way back on deserts and refined sugars such as candy, pastries, etc
5. Eat five servings of fruit and/or veggies daily
I’m know there is more, but try these first for a few weeks and see if you start getting the results you want.
Be aware that I am not a certified dietician and make no such claims to be
Sunday, March 22, 2009
perseverance
I have a number of clients who cross train. One woman I have been training for a number of years has truly amazed me. A few years ago, she could not hold herself in a plank position (the up push up position) for more than 20 seconds. When I started my boot camp class she was one of the first to express interest even though it would involve a mile and a quarter run; something she has never done. The first day she ran almost half, the next class she ran a few steps further, and the next, a few steps further, etc. She has not yet run the full mile, but her perseverance is to be commended. Every run she goes a few steps further. Take this lesson into everyday life. Make it a point to go a few steps further to day than you did yesterday and you will achieve your goals. This applies to not just fitness and martial arts, but everything you do.
Wednesday, March 18, 2009
Reaction Time
If you have been keeping up with anything I do, you know that I am working on my masters in Human Movement (aka- sports medicine). One topic that we recently covered is reaction time. “Big deal” you say, “I work on that all the time.”
What I find interesting is that every study done (let me know if you want the sources) has determined that reaction time can not be improved. What can be improved is movement time by improving anticipation skills. In other words, you are going to become faster by learning the skills needed for your particular activity, for me it’s martial arts, and learning how to react to your opponent’s movements. Learn the body mechanics and what it looks like when someone is kicking or punching, or getting ready to commit to a takedown. How do the hips and shoulders move, how is the weight placed - front or rear foot, do the hands move up or down, in what direction does the knee face; learning these things will be far more beneficial in increasing over all response time (reaction time + movement time) than working on just one component.
What I find interesting is that every study done (let me know if you want the sources) has determined that reaction time can not be improved. What can be improved is movement time by improving anticipation skills. In other words, you are going to become faster by learning the skills needed for your particular activity, for me it’s martial arts, and learning how to react to your opponent’s movements. Learn the body mechanics and what it looks like when someone is kicking or punching, or getting ready to commit to a takedown. How do the hips and shoulders move, how is the weight placed - front or rear foot, do the hands move up or down, in what direction does the knee face; learning these things will be far more beneficial in increasing over all response time (reaction time + movement time) than working on just one component.
Friday, March 13, 2009
What we did this week.
I have to remember that for a blog to be of any use, it has to be utilized.
Morning Boot Camp class Thursday morning was a little rough. We did a lot of plyometrics (ballistic movement and sudden stopping); Push up- clap, short hurdles, two grappling exercises - hop ups and sit outs, and then the peg board. I think what most of the participants really like is that because we do everything by time rather than repetitions, everyone can go at their own pace; no pressure Now that the weather is warming up some, the mile run is not too bad. There was a slight chilly wind this morning, but it was energizing.
In Jeet Kune Do class on Thursday we got back to the roots of what we do which is combat. For self perfection we practice kickboxing with sport rules. Meaning we do exactly what we DO NOT want to do in a fight – we stand there and trade bombs with each other. Training in this manner allows us to work on attributes and practice techniques in a safe fashion, but it is not the meat of what we want. What we want to do is get inside as fast as possible and apply headbutts, knees, and elbows. For training this we worked off of the roundhouse kick. We pushed a knee into the shin of the oncoming kick, we stepped forward, trapped the hands so we wouldn’t get punched, and then did a low line nerve destruction – a front kick to our opponents other shin. The goal being to get our opponent off balance so we can get to the neck. Then we sparred to learn to apply the training in a dynamic situation.
Morning Boot Camp class Thursday morning was a little rough. We did a lot of plyometrics (ballistic movement and sudden stopping); Push up- clap, short hurdles, two grappling exercises - hop ups and sit outs, and then the peg board. I think what most of the participants really like is that because we do everything by time rather than repetitions, everyone can go at their own pace; no pressure Now that the weather is warming up some, the mile run is not too bad. There was a slight chilly wind this morning, but it was energizing.
In Jeet Kune Do class on Thursday we got back to the roots of what we do which is combat. For self perfection we practice kickboxing with sport rules. Meaning we do exactly what we DO NOT want to do in a fight – we stand there and trade bombs with each other. Training in this manner allows us to work on attributes and practice techniques in a safe fashion, but it is not the meat of what we want. What we want to do is get inside as fast as possible and apply headbutts, knees, and elbows. For training this we worked off of the roundhouse kick. We pushed a knee into the shin of the oncoming kick, we stepped forward, trapped the hands so we wouldn’t get punched, and then did a low line nerve destruction – a front kick to our opponents other shin. The goal being to get our opponent off balance so we can get to the neck. Then we sparred to learn to apply the training in a dynamic situation.
Sunday, March 8, 2009
Intro
Hey folks,
After a few years of my students and fitness clients urging me to write down what I teach, I figured it was about time.
The one point that I want to get across is that I am a contrarian by nature. I am not happy doing what everyone else is doing. Mainly because I do want the results that everyone else is getting.
Check back every so often and you will see what I am talking about.
After a few years of my students and fitness clients urging me to write down what I teach, I figured it was about time.
The one point that I want to get across is that I am a contrarian by nature. I am not happy doing what everyone else is doing. Mainly because I do want the results that everyone else is getting.
Check back every so often and you will see what I am talking about.
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