When it comes to fitness, every little bit helps
Posted on | May 1, 2011 | No Comments
As a martial arts instructor and fitness consultant, I often hear people tell me that they would like to exercise but they just don’t have the time or the money for a gym membership. This statement always fascinates me. I don’t know if people really believe that or if it’s just an easy excuse for them. Many people today share the mindset that in order to get into shape, they have to join a gym and exercise at least three or four days a week for an hour to get results. They justify that someday they will have that kind of time, but not now. So they put off exercise for another day or another time in their life when their schedule clears up. Although it might be ideal to work out at the gym every day for an hour, it isn’t necessary. You can do a lot in a short period of time.
As of this writing, my father is a few months away from his 90th birthday. As one of the last remaining World War II veterans in our area, he is often asked to represent his comrades and his generation at various public events. The remarkable thing is that not only is he still mentally sharp but he can still fit into his uniform 65 years later. Of course this is due in part to good genes, as both of his parents lived into their 90s as well. But that certainly doesn’t account for all of it. He has been mindful of his health his whole adult life. My earliest memory of my father is from when I was probably about three years old, getting out of bed in the morning and walking into the living room, still rubbing the sleep out of my eyes, and seeing him doing push-ups. You see, somewhere in the 1950s he started the habit of daily exercise. His routine is very short – it takes him about eight minutes to get through the whole thing – but he rarely misses a day.
One time I asked Dad if he felt that this short workout was even worth doing. After all, in eight minutes you hardly get warmed up, right? He responded by saying something that I never forgot. In fact, I used this line nearly every day. ”Son,” he said, “a little of something is better than a lot of nothing.” It made instant sense to me and I’ve applied this concept to many areas of my life since then. As I was growing up, he taught me to look for ways to sneak in extra exercise. It was little things like running stairs two at a time whenever you’re going to the second floor, or doing a quick set of 10 push-ups or air squats randomly throughout the day just because, or – one of my favorites – balancing on one foot whenever you’re stuck waiting in line.
It’s amazing how much you can get done when you are mindfully trying to get a little extra exercise in every day. Ideally, this should not replace your workout, it should be in addition to it. Here are a few examples:
Take the stairs not the escalator or elevator
If feasible, walk to the park or the store instead of drive
One day do 10 push-ups and 10 air squats every hour, the next day do general household chores with an exercise mindset
When watching TV, do calisthenics during the commercials of a one-hour show
I challenge you to come up with your own list. There is no downside and lots of upside. Who knows? With a little luck, maybe we will still fit into the clothes of our youth when we’re in our 90s.
Why is now the perfect time for Martial Arts?
Posted on | April 24, 2011 | No Comments
With instructor boot camps scheduled all over the country, I am doing a lot of traveling this year. I love visiting schools and meeting instructors. For the most part, there seems to be a real sense of family among instructors at these events, and a sense of congruency about our professional mission. We are uniquely situated to impact the world in a positive way like nothing else that I know of can. My goal in these camps is to help improve the quality and professionalism of the modern-day martial arts teacher. I am happy to say that this next generation of instructors is way ahead of where my generation of instructors was when we were just starting out.
20 years ago, when I really started doing formal instructor training, the concept of presenting yourself in a professional manner and teaching in a structured, empowering way was completely foreign to many people. Nowadays, it seems to be second nature for most of the people with whom I work. Because of this fact, I can really focus my energy on fine tuning instructor skills by concentrating on researched, proven, tried and true teaching tools, techniques and tactics.
One of the things that I’m focusing on is helping instructors be able to discuss the benefits of martial arts training, both with current students and potential students. Here is an outline of some of the things we talk about:
Stress – With everything that is happening in this country and around the world; the stress level of the average person is dramatically higher than in the past. Unmanaged stress can be extremely detrimental to our health, our relationships and even our job productivity. As you all know, there aren’t many things that can reduce stress better than an intense martial arts class. How many of you have come to the dojo stressed from the activities of the day and then left with a completely different mindset? At the end of a good class, remind your students that the next time they consider skipping class, they should remember how good it feels to train, and always anchor in the good feelings theyhave when class is over, because that memory will make it easier for them to stay in the routine.
Stay-cations. – We know many families who are curbing their travel plans this year and who consider their martial arts training as mini, twice–a–week getaways with out leaving town.
Obesity – Martial arts is fitness with a purpose. As you know, there are few activities that offer the fitness benefits of a good martial arts class. Fitness has three components: strength, flexibility and endurance. Martial arts training demands a balance between the three. Therefore, a person who trains in martial arts will find their weakest areas greatly improved. And, because they develop greater balance of strength, flexibility and endurance, children will be less likely to injure themselves while participating in other athletic activities.
Athletic Enhancement – There is a reason why every professional sports team in every major sport supplements their training with martial arts. Martial arts training offers several advantages. It is amazingly effective at enhancing general coordination because it uses every part of the body in a balanced way. Upper body, lower body, right side, left side, forward movement, lateral movement and rotational movement are all included in martial arts training.
Relationships – Human interaction counter-balances technology. In these days of working at home, 500 cable channels, MySpace and Facebook, many modern Americans need more live social interaction. At the dojo, students find themselves surrounded by positive, high quality, encouraging people (instructors and co-students alike) who help to bring out their best and keep them focused on the prize.
The Power of Posture
Posted on | April 17, 2011 | No Comments
When I was young, I remember my mom frequently reminding me to “sit up straight” and “don’t slouch.” She may not have been able to explain scientifically why good posture was important, but instinctively she understood its value. Having good posture is important for so many different reasons. Let’s discuss some of them.
First off, having good posture naturally facilitates more effective breathing. It allows the lungs to take in more oxygen and that alone has profound health benefits because it keeps the blood fully oxygenated, which in turn helps your brain and your body function at a higher level.
Next, it helps your body to work with gravity not against it. Imagine a 20 foot tall flagpole that weighs 500 pounds. If this flagpole is absolutely straight up and down, it is easy to balance and takes almost no effort at all. However, if you tilt the flagpole a few degrees in any direction everything changes. Now you’re fighting hard to counteract the effects of gravity. The same is true of your body. If your posture is bad, your body has to work hard to compensate for it. This puts stress on different parts of the body which can lead to fatigue and possible injury. But when your posture is straight, you are able to work with gravity not against it. The key to having good posture is to line up your ears directly over your shoulders, line up your shoulders directly over your hips and, when standing, line up your hips directly over your knees.
Finally, having good posture helps you present yourself in a confident manner. As a martial arts instructor, I know that one of the most important things I can teach my students is to carry themselves with confidence. When someone walks, stands or even sits with a confident bearing, they are generally treated with more respect and are much less likely to be confronted by predators.
So, if your posture is already excellent, congratulations and keep it up. But if it needs a little work, you can start by simply spending five minutes a day being mindful of your posture. It may feel a bit odd at first, but over time it will start feeling more natural. Eventually, turn that five minutes into half an hour, then half of each day. Before you know it, you will have formed a new habit and you’ll feel better for it for the rest of your life.
If Being Upset and Angry Helps Then……
Posted on | April 1, 2011 | No Comments
One time when I was in my mid-twenties I lost my wallet at the beach. I was deeply disturbed by the loss and was going to have to apply for a new driver’s license, cancel my credit cards, and try to recreate my address book, plus all the other annoying little things that go along with losing a wallet.
I expressed this frustration to my Dad, expecting him to console me, but instead he said, “If being upset and angry about losing your wallet helps you get through it any better or faster, then be really angry or upset. But if it doesn’t help, why not try to take the emotion out of it and just do what you have to do.” At the time, I didn’t necessarily like hearing that advice, but as I look back on it, it has served me well.
So, the next time you find yourself angry or upset with a situation, ask yourself this simple question, “Will this emotion help me get through this situation any easier and without any long term ramifications?” If the answer is “Yes” (and it rarely is), then by all means be really upset and angry. But if the answer is “No,” do your best to regain your emotional composure and then just do what you have to do to resolve the issue in a calm, rational way.
I Have Great Comprehension
Posted on | February 22, 2011 | No Comments
I have great comprehension. When I finish reading a book, I understand it extremely well…probably better than most people. Do you know how I know that? That’s easy…Mrs. Austin, my sixth grade teacher told me I did. After giving an oral report to the class on an assigned book, she pulled me aside and said “That was a really good report. You have great comprehension. Don’t ever forget that”.
Well I haven’t…and to this day, if I read a book, I’m confident that I will understand it really well. Now the honest truth is that my comprehension is probably just average at best, but I still hear the message Mrs. Austin instilled in me 40+ years ago. Her message helped to shape me. We should never underestimate the power our words can have with the people we share our life with, especially those who look up to us.
How are your words helping to shape the people in your life?
Phone Skills Basics For Lead Follow Up
Posted on | February 14, 2011 | No Comments
When you call a lead back, the first 20 seconds of that call are vitally important. This is their first personal contact with you and whether they know it or not, they are highly focused on how you sound.
Notice that we didn’t say that they’re highly focused on “what you say.” The meaning of the words you say is important, but your tone and attitude in the first few seconds of the call are even more important. Here’s why: When you call a prospective student/parent back in response to their inquiry, this is their first personal contact with you and regardless of the content of the conversation, their mind is focused on answering these questions:
Who is this person and why are they calling? When you call, it’s important that you state your name and the name of the school clearly. If you aren’t clear, you’ll move on in the conversation, but they’ll be stuck on trying to figure out who you are and why you’re calling. This is especially true if you have Asian words or any uncommon words in your school’s name.
Do I like this person? Once they know who you are and why you’re calling, the next question that their mind works to resolve is whether or not they like you. Because it’s human nature to size up strangers quickly, whatever you say in the first few seconds will either work in your favor, or it will work against you.
People tend to like others who genuinely appreciate them. So as soon as you identify yourself, let them know that you appreciate their interest in your school and that you and your team are looking forward to meeting them in person.
Another important element of being likable on the phone is to be sure that you’re pronouncing their name correctly. If they don’t have a common name, ask them for the correct pronunciation of their name. This simple detail tells them that you respect them and it matters to you to address them correctly. People like people who care enough to address them correctly.
Can I trust this person? One way to begin earning trust to respond quickly and directly to their question. By filling out the online form, the question they are asking is, “Can I come in to begin my trial program at a particular time on a particular day?” So to begin earning their trust, the next thing to do is directly address whether the time they requested is OK or not.
If the time they requested works for you, this is very easy. Be happy to tell them that the time the requested is perfect!
If you need to meet with them at a different time, let them know that and give them a reason why it will be beneficial for them that you are making this change. It can be almost anything. It could be that you want them to have a chance to meet your head instructor. Or it could be that you want them to see a class with children the same age as theirs. It doesn’t matter what the reason is, as long as it includes something that is beneficial to them.
Once you’ve confirmed their appointment time, give them the information they need (directions, what to wear, etc), and warmly tell them you’re looking forward to seeing them. If the appointment is for a child, be sure to include the child’s name. (“I’m looking forward to meeting you and Jimmy in person on Tuesday.”) End the call before they have time to start firing questions at you. Don’t be abrupt, but don’t linger.
Compliments of Mark Seidman – GM Kovars Systems
2010 Personal Assessment/2011 Strategy For Improvement
Posted on | February 13, 2011 | No Comments
Every now and then, I find it helpful to find a slice of time and reflect on life. Many of most likely share my desire to make a positive impact on the people around us. If we want to be impactful, then I believe that we should strive to be as healthy, happy and focused as possible. Sometimes a bit of self analysis will do just that. I encourage you to spend a few minutes doing the following exercise. I think you find it valuable.
Based on how pleased you were with your overall performance in 2010. Rate yourself on a scale of 1-10 in the following areas. If there is one or more area that you are currently not concerned about making progress in please circle N/A for not applicable.
Diet - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Water Intake - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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General Exercise - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Martial Arts Practice - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Rest and Recharge - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Self Control - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Learning Curve - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Financial Discipline - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Ability to get along with others - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Productivity (home, work or school) – 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Attitude of Gratitude - 1 2 3 4 5 6 7 8 9 10 N/A
2011 Strategy For Improvement: ________________________________________________________________
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Black Belts Don’t Quit…Or Do They?
Posted on | January 14, 2011 | No Comments
Dan was a second-degree black belt and had been training with me for over seven years. He was an all-star kind of guy. He was extremely successful in business. He had a great attitude. He was athletic and intelligent. He was the kind of guy that you love having in the front of your class because you know he’s going to raise everybody’s energy. Dan was as consistent as the day is long. He never missed a class. One day he pulled me aside to tell me that his attendance was going to be a bit sporadic over the course of the next month or so due to the opening of a new branch office a city away. I thanked him for the letting me know and told him what I tell everyone else who has to deal with a busy schedule: ”Don’t stress over it and just get in when you can and we will make sure to work with you if and when you need the help.”
The next time I saw Dan in class was a couple of weeks later. We started an advance Kata just after he left so, for the first time ever, Dan was behind the curve. He was doing his best to follow along, but I could tell that he was frustrated. I almost pulled him aside to work with another advanced student but decided against it. This is Dan we’re talking about. He doesn’t need any extra help. He continued to be sporadic in attendance over the next few weeks and I could sense his frustration growing. Once again, instead of offering him one-on-one help like I would most people, I just let him struggle. Although Dan was not an arrogant guy, part of me felt like this experience was a good way to keep him humble.
I didn’t see Dan for a few more weeks and when I did, it was at the end of class and he was in his street clothes. I thought to myself, “That’s funny, Dan must be injured or something.” He asked to speak with me privately so we went into my office. He said he wanted me to know how much he appreciated the training he received at our school these past 7 1/2 years and then followed that statement by letting me know that he was quitting. I was sincerely shell-shocked. I would never have guessed that Dan would quit. When I called him on it, he simply responded by saying that he was going to continue to be working extra and didn’t want to be a mediocre student. He said he didn’t like the feeling of not knowing what was going on and needing extra help and it had taken the joy out of his training. I assured him that I would work with him extra after class or on weekends, whatever it took to keep him training, but it was too late. He’d made up his mind. And so we said our goodbyes. That was the last time I heard from Dan.
I can’t help believing that if I had taken the time to work with Dan just a little bit extra instead of letting him flounder, he would still be training with us to this day. Having Dan quit was a great lesson for me. It reminded me that even black belts quit and that I should never take any of my students for granted. If I see a student struggling, regardless of rank, it’s my job to help him get back on track, and it’s yours as well.
Remember, the next time you see advanced students who need a bit of help, think of Dan and then do what you can to keep them in the game.
New Year’s Resolutions = New Adult Students
Posted on | December 31, 2010 | No Comments
“My new year’s resolution is to start my martial arts training.” Thousands of adults throughout the country will be saying these words on December 31st. We all have an opportunity to add a substantial number of adult students in January if we plan now. Here are some grass roots activities you can do right now to help capitalize on new year’s resolutions to build your adult enrollment:
1) We all have students who love our programs, and if we equip them to spread the word they will. Provide each of your adult students with a small number of your VIP cards, or whatever promotional piece you choose. Encourage them to extend the offer to their friends who express any kind of interest in fitness or martial arts in the new year. Ideally, you’ll want to use a small piece for this, so your students can have one or more of these in their pocket or purse ready to hand to their friend when the opportunity arises.
2) This is a great time of year to focus on the parents of the children who train at your school. They’ll likely be thinking about their own new year’s resolutions. If you extend a very special New Year’s offer to these parents, you should be able to get some of them on the mat. For several years, we’ve done an “Adults Train Free in January” offer to get them started. And every year, we get a number of new students this way. More on this below in this week’s video.
3) Send a nice email with your new year’s greetings to every adult you’ve ever met who lives within five miles of your school. Just a simple note to wish everyone a happy, healthy, and prosperous new year. Perhaps a few words about how grateful you are for your students, staff, and everyone connected with your school. Sign off and add a PS like this: If you know of anyone who is looking for a new fitness program or thinking about martial arts, please have them call us at (your phone number). We’ll be glad to offer them (your special offer). It’s very possible that the person reading your nice email IS that person who might be interested. And it’s even more likely that they’ll know someone who might be interested, especially at this time of year. This very friendly reminder at the bottom of your new year’s greeting can be a very effective recruitment tool.
4) Many parents think about new year’s resolutions related to their children… “This year, we’re going to get Tommy involved in a new after school activity.” Even if they’re not declaring this as one of their new year’s resolutions, the beginning of the year is a time when many people think about new things their children can start in the new year. Look around your families to see if there are some younger siblings that might be ready to start. If so, this is a great time to get them going.
Compliments of Mark Seidman, General Manager of Kovars Systems
This Challenge Will Make Me Stronger
Posted on | December 22, 2010 | No Comments
“Good timber doesn’t grow with ease, the stronger the wind, the stronger the trees.”
“Calm seas make bad sailors.”
“That which does not kill you makes you stronger.”
Chances are you’ve heard one or two of these quotes before. Perhaps you’ve even used one of them when talking to a friend or student who is going through hard times. As a matter of fact, I find it pretty easy to give advice to people who are struggling. I may phrase it a little nicer than this, but what I basically mean to tell them is, “Suck it up. Quit whining. You’ll get through it. And you’ll be better for it.” What I find challenging is applying this concept to my own life. Somehow, it’s different when I’m the one going through the challenge. Thus, the creation of the mastery mindset entitled, “This Challenge Will Make Me Stronger.”
Chances are, when you look at past challenges you have faced, you can see how you benefited from them and also how these challenges helped to shape you into the person you are currently. As a matter fact, you are probably even thankful for some of your most difficult challenges because of all the blessings they ended up bestowing upon you. It may not have seemed like the best thing at the time, but in hindsight you’re glad it happened. I can think of so many instances in my life where this is true, but I’d like to share one story with you.
I grew up in a dojo. My first job was teaching karate. I opened up my own school six months out of high school. Life was good. After a few years, I decided to get serious about my business. I borrowed money from family and moved to a bigger, more expensive location. Things became more challenging for me very quickly. The extra pressure was taking its toll on me and I started to doubt my choice of vocations. Then, one day during a particularly challenging month, a gentleman came in off the street and offered to buy my school from me. Without thinking twice about it, I sold the school. But instead of taking the money and paying off all of my debts, I did something incredibly brilliant, I bought a Porsche! It broke down shortly after the purchase and I sold it for next to nothing. All of a sudden, I found myself without my school, but with all the debt that I incurred along the way. Although I still taught in the evenings, I made my living painting low-income apartments.
It didn’t take me too long to realize the many poor choices I had made. It took me almost four years until I was in a financial position to reopen my school on a full-time basis. During those years, there wasn’t one day that I didn’t want to kick myself for being so stupid. How could I have sold my school on such short notice? Why didn’t I pay off my debts instead of buying a car? Looking back on it now over time, I could not be more thankful for the experience. I wouldn’t trade it for anything! I learned the value of keeping your debt low. I learned the importance of having good credit. I have a real appreciation and respect for how hard it is to have a “real job.” But most importantly, this experience helped me to realize how lucky I am to make my living doing something I love. Sure, there are plenty of challenges that go along with my profession, but every time I start to second-guess what I do, I only have to remember walking up three flights of stairs carrying two 5-gallon buckets of paint into a cockroach infested apartment in 100 degree weather to do sheetrock repair. Very quickly, instead of feeling sorry for myself, I start feeling extremely grateful.
“This Challenge Will Make Me Stronger” is an excellent affirmation to use when you have to navigate rough waters. It reminds us of the importance of optimism and resiliency, and it can help you keep your perspective and stay focused on solutions. I challenge you to put this strategy to work in your life.
About Dave Kovar
Mr. Kovar has been teaching Martial Arts professionally since 1978. Dave is a multi-style Black Belt who has been committed to ever-improving his Martial Arts skills. He updates this blog to provide tips and insights to martial arts instructors around the country. To learn more, click here.
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