3 Simple Ways to Improve Your Recovery

February 14, 2019

What is your approach to recovering after a martial arts class? If you’ve never thought about that question before, you’re not alone. Most of us tend to focus on the work that we put in during class. But then we forget that what we do in between training sessions is just as important.

Recovery is where gains happen. Yes, you need to push yourself and work hard to  achieve your goals . But if you’re only ever pushing with little or no recovery, then you’ll be on your way to a physical roadblock. These roadblocks show up in the form of overtraining, lack of motivation, extreme tiredness, injury, and even burnout.

Here are three simple ways you can improve your martial arts recovery:

1. Nutrition

Not everyone follows the same diet as many personal factors go into what is best for each individual. But in general, try to choose real foods that are whole, nutritious, and minimally processed. To help with recovery, make sure you’re eating quality foods before and after training. Skipping a meal or relying on an energy bar is going to make it harder for your body to recover.

2. Sleep

During sleep, your body repairs itself. If you don’t get a lot of sleep, then your body is missing out on prime repair time. If you struggle with getting to bed, then it might help to create a nightly routine. Set a “bedtime alarm” and try to go to bed at the same time each night. Reduce or eliminate screen time before going to sleep and keep your bedroom cool and dark.

3. Hydration

Water is an essential element that keeps your body functioning well. Your body is about 60% water, so when you’re dehydrated, this has a negative effect on how your body functions. You can’t properly recover when you’re dehydrated, so make sure you’re drinking before, during, and after training.

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4 Elements of Martial Arts Fitness You Can Train from Home

March 27, 2020
When you can’t make it in for your regular martial arts classes, your training doesn’t have to stop. Along with martial arts training to continue improving and refining your skills, you can also work on improving your fitness from home.

3 Ways Jiu Jitsu Promotes Mindfulness

March 16, 2020
A Jiu Jitsu martial arts practice has many health benefits for your body and your mind. With every class you attend, you are building habits that can lead to improvements in your physical and mental health. By focusing all of your attention on a single activity, Jiu Jitsu, your training becomes like a moving meditation. When you become more mindful, you become more aware of your thoughts. Managing these thoughts means you experience less stress. And when you experience less stress, your overall health and daily life improve. Here are a few ways that Jiu Jitsu promotes mindfulness: 1. Breathing. One of the basic ways to create a strong connection between your body and mind is through breathing. Taking deep breaths where you’re focusing on the inhale and exhale creates a calmer mind, reduces heart rate, and improves performance. Shifting your focus to your breathing directs your attention away from the stress of the day. One hundred percent of your attention is on your Jiu Jitsu class and what’s happening in the present moment. 2. Awareness of Thoughts. It’s impossible to stop negative thoughts, but it is possible to reframe them. The first step in managing negative thoughts is to become aware of them. This awareness develops, along with a strong mind-body connection. If you practice awareness of your thoughts (either positive or negative) while training, you’re also increasing mindfulness. 3. Individual Focus. Comparing yourself to other students in your class makes it tough to maintain a mind-body connection. Rather than paying attention to others, focus on yourself. Practice noticing when you’re no longer focused on yourself and bring your attention back to your training. Letting go of how much the other students are progressing in favor of your own improvement promotes mindfulness.

5 Skills that Encourage Kids to Be Leaders

February 28, 2020
Through martial arts, kids develop both character-building and leadership skills. Here are a few skills from martial arts that encourage kids to be good leaders: 1. Focus Martial arts students practice paying attention to their instructor while ignoring distractions. Students learn to focus only on what is relevant and responding appropriately. Being able to recognize and let go of the things that aren’t relevant to the task at hand is one of a leader’s many strengths. 2. Self-Discipline A disciplined martial arts student has figured out the value of working hard and putting effort into their training. He or she has learned that training through repetition ultimately helps to accomplish a goal. At the same time, a leader recognizes the importance of committing to the learning process to achieve a future goal. 3. Respect From the first time a student steps on to the mats, respect is a fundamental value of martial arts. Instructors expect all students to be respectful of each other. They honor and show kindness to everyone and receive respect, honor, and kindness in return. 4. Self-Confidence Martial arts provides kids a chance to build up a belief in themselves and expand what they think they’re capable of. Hard work, patience, and dedication to martial arts leads to success and confidence. And a confident student is more likely to grow and become a confident leader. 5. Social Skills Group martial arts classes encourage the development of social skills. Students learn how to interact with one another and build relationships with kids from a variety of backgrounds. The ability to build strong relationships is another valuable trait for good leaders.
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