wwwDonMacKay

Spring Training / April 18 , 2011

2011-04-18T05:25:00.000-07:00

Spring continues to creep in to New England , slowly !

Sunday was a strength training day for legs , the routine I employed is below , at the most I have 2 more weeks on this routine ( depending on how the legs "feel ") after more bike rideing and sprints.

* Dynamic warm up : Hindu Squats - Lunges - Jump Squats - Med Ball Warm Up - Rotations -

Up Chucks - Good Mornings - Over Head Side to Side

* 15 minutes rotator cuff rehab / preventitive protocol

* #45 Bar Warm Up / Back Squats / Front Squats / Dead Lift / one hand Deadlifts

* A progressive Warm Up of 5 each / 5 Back Squats @ # 95 / #145 / # 200

* one set of 20 Squats @ 215

* 5 sets of 5 Ham String Curls / with varios leg positions

* 1 set of Ham String rollout on swiss ball

* 1 set of Reverse Hyper Extensions on Swiss ball for 12

* 1 set of 50 standing calf raises with #100 on the bar

* Hip mobility work / back , hamstring / quad strech's

* Spinal decompression on the bar

Right at 60 minutes for the entire workout !

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" You're braver than you believe , and stronger than you seem , and smarter than you think "

Christopher Robin to Winnie the Pooh

Winnie the Pooh Zen for the day

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Recent Reading :

* The This I believe Series , edited by Jay Allison and Dan Gediman

* Stop Teaching our Kids to Kill

, by Dave Grossman & Gloria De Gaetano : Great book , as I was teacxhing a Bully Buster Class

at the Stratham Academy , I had to wonder how much time was spent on video ganes by the group of kids present and how violent are the games .

New Years Day Workout

2011-01-03T06:27:00.000-08:00

New Years Day Workout , continuing the tradition of our New Years Day , Kick in the New Year Workout class , a small group of us enjoyed some advanced joint mobility work , introduction to combat breath control, new movements to add to complex warm ups , Qiqong and Somatic / Feldenkrais work along with Systema knife , Kali flow drills some kick boxing pad work and 90 minutes later we concluded with some Somatic cool downs .

It's always been a great way to kick in the New Year with like minded high energy individuals who appreciate a good workout full of new information. It just so happened that New Years Day was in the 50 degree range having the feel of Spring , in fact we almost opened the doors !

" Motion is Lotion " the more you move correctly , the healthier you will be

Saturday October 23 , 2010

2010-10-23T09:38:00.000-07:00

Another perfect Autumn day in New Hampshire , a early trip to the dump , an hour of moving and stacking cordword on top of a an AM Morning Routine of Roller and Stick Work combined with Floor Somatic movements and then out side for some Qui Gong and Forms , a perfect morning !

Yesterday Friday October 22 , I spent the day at Ms. Ruthy Alons Bones for Life WorkShop over in Greenfield , New Hampshire , a spectacular confrence center .

The highlight of my day was meeting and participating in Ruthy's class as well as the honor of Ruthy participating in my falling safely workshop. It was an honor and a privledge to attend and participate with a great group of people from all over the world .

Now a small lunch of meatpie and a little sunbathing to help boost my vitamin D levels

Monday October 18 , 2010 week

2010-10-18T08:04:00.000-07:00

Since the rain stopped several days ago we have enjoyed some picture perfect Autumn days ! The rain really helped to bring out the colors in the leaves - the ones that where not blown off during the 40 + mile an hour winds we had on Friday !

Saturday was a beautifull day which I spent manning Black Belt Academy's booth at the Exeter Fall Festival , got to meet lots of great people , who I look forward to working with at the Academy .

A couple of interesting notes in the news , the first being that researchers looked at almost a thousand mummies from South America and Egypt and discovered only a handfull that had suffered with cancer , cancer that now accounts for nearly one in three deaths !

The study showed the disease rate has risen dramatically since the industrial revolution , in particular childhood cancers , proving that the rise is not simply from living longer.

The reasearchers state that there is nothing in a natural enviroment that can cause cancer - that cancer comes down to pollution and changes in our diet .

And speaking of diet by now you have probably heard about the Mc Donalds hamburger that didnt decompose - remember Len Foleys bionic burger video ? it was posted in 2007 , this video shows a guy who bought his Mc Donalds burger in 1989 that still haven't decomposed in over two decades ! ( HTTP://www.youtube.comwatch?V=mYyD )

Just more evidence that the closer we eat to how are ancestors ate , the better off we are.

Moving on to Training and Martial Arts , Still working on the great material Kevin Secours left us with his most recent Systema Workshop .

Strength Training this past week falls into the chaos approach , with a great Sunday leg workout consisting of :

* Dynamic Warm Up

* Band Work for Hips and Glutes

* Front Squats , to the floor , #110 x 8 / 115 x 8 / 125 x 8

* Back Squats #230 x 8

* One Legged Ham String Roll Outs on The Swiss Ball 3 sets of 8

* 1 set of leg curls , slow on hamstring machine

* 1 set of chek crunch's for 15

* some PM roller and stick work

October 14 week 2010

2010-10-14T08:45:00.000-07:00

The last several days here in New Hampshire have been perfect Autumn days , bright sunshine , cool mornings and the smell of apples in the air . The cool nights and cool mornings provide a special type of workout motivation.

In the last week we have been able to finalize my latest DVD " The Art and Science of Falling ", this was created to support workshop participants who participate in my Learning How to Fall Workshops.

My current reading has been John Maxwells "Today Matters " a very powerful book , I would urge anyone who is training staff / employess in any field to read the book as well as encourage staff to read it .

Also just finnished " The Girl with the Dragon Tattoo " by Stieg Larson , I really enjoyed the book and found myself reading into the early AM hours , I had read an indepth article concerning his Dad and Brother as well as his life partner and the issues they where having after his premature death.

Still working on the novel " Texas " by James A. Michener at 1,096 pages it has been my fall back " read" he covered everything when he wrote !

I have had several requests for morning routine guidelines : my current morning routine consists

of : Salt Water Nasal Rinse

2-3 glasses of water

myo fascia release techniques on the foam roller , stick and ball

joint mobilzation work

floor somatics for hip and back

hamstring and hip stretchs

outside chi kung exercises

slow and deliberate forms or techniques

The Feet

2010-07-25T12:56:00.000-07:00

The Taosist's of China taught that ageing began in the feet , starting with a lack of circulation and a lack of mobility . A small but very important peice of mobility training starts with a simple yet vigorous wiggleing of the toes even befor one has left bed , just back and forth . Start your next morning with this addition to your mobility routine and measure your day.

Your Movement Patterns now

2010-07-19T05:46:00.000-07:00

Yesterday at the gym I had a nice , quick training , some kick & punch , with a review of all the basic kicks , followed by 5 of 6

* Deadlifts

*Pull Ups

* Dips

* Cable Flye

*Dumbell Curl to overhead press

* Twister

* Jack Knives for abs

This morning started with a glass of lemon juice water and hot t , outside joint mobilization , chi kung and slow forms & techniques , followed by some ground somatics with foam roller work.

Just hung the birdfeeder before I went out the American Gold Finchs are quite happy along with the cardnial.

Just as I was to begin my workout I was approached by a Gym aquaitance who has been having big problems with his glutes and hips , based on my observations I could only suggest that perhaps it was time to start a yin routine to balance his yang , perhaps yoga , or somatics.

The movement patterns we have now are what will determine how we move when we are 50 - 60 and beyond , I asked my aquaintance how did he feel when he got out of bed in the morning and what would that be like if he added 20 years to that feefling.

The Perfect Morning

2010-07-12T10:27:00.000-07:00

Today started with several glasses of fresh well water with just cut lemon , then 30 minutes of Somatic movement ( www.donmackay.biz for Somatic's DVD ) , a perfect morning.

Don't move the way fear makes you move ,

Move the way love makes you move ,

Move the way joy makes you move ,

Osho

As martial atists the quicker we can remove fear from our body , then our true untapped ability to

move as human beings , as martial artists has become born.

Often times when martial artists observe ( but don't participate ) in a somatics class , it appears as some form of stretching ( read Moshe Feldenkrais on movement ) the Systema method of training along with Somatics work is an ideal combination

fruit salad and summertime

2010-07-10T08:11:00.000-07:00

For the last week or so here in New England we have had some warm and humid days , reminding me abit of Houston , New Orleans and even the Quad Cities , a trick I learned in the midwest when the temp got up around 100 by 11 am and the humidty numbers matched the temperature numbers was fruit salads , grab the largest bowl you have , start with several cans of unsweetened peach's and pears , then add fresh pineapple , strawberry's , bluberries, grapes , bannanas , its quite refreashing the first day , however wait till the second day when all those fruits have had time to mingle about , a bowl of fruit salad with a side dish of low fat cottage cheese or yogurt , takes the edge off the day , provideing a nice , lkight , cooling meal.

The 5 agreements by don Miguel Ruiz provide some powerfull little reminders , the first two are my thoughts for the day:

1/ If you are impecable with your word

2/ If you don't take anything personal

For the last week my personal strength training routine has been a pretty straitforward deal:

* Front Squat's with a 2 second pause 1/.2 way up

* Hamstring rollouts on the swiss ball

* Body weight pull up's with mixed grips

* Body weight dips

* 1 arm bent row with dumbell

* Flat bench

* concentration curl with dumbbell over swiss ball

* ab work has been twister on the swiss ball followed by jack knife's

my warm up consists of a shoulder rehab , 20 , round kicks , ax , side , back , spining back , front kicks with hand combinations.

Martial Arts workouts have been Kenpo forms & techniques , often with Silat entries along with Systema movement

Recovery Day - Silat and Chobani Yogurt

2010-06-27T10:51:00.000-07:00

Today is a " recovery " day after a long and fullfilling Saturday , Guro Ingram is in town and taught a great Silat Semminar Saturday , four Academy Black Belts where in attendance , several of them have been training now for 20 or more years ! I was proud to see them training with Mr. Ingram , my partner was Guro Travis , and I allways learn alot when working with Trav. Mr & Mrs Ingram are about to celebrated their 60th Wedding Aniversary and Mr. Ingram turns 80 this coming month.

Latter on Saturday I drove over to the Mastery Martial Arts Black Belt Extravaganza at Twin Rivers Casino , what a sharp group of Martial Artist's , always a pleasure to be around and celebrate all the new belts and Master Hortons promtion to 5th degree Black Belt.

Lots of stretching today , Epsom Salt Bath , followed by a cold shower , now off for an upper body workout , some Kenpo & Silat practice and more stretching.

Recently I " discovered " Chobani Greek Yogurt based on a recomendation from Mountain Bike Russ the super Chef , check it out at www.chobani.com , the best yogurt I have ever tasted !

The second day of summer

2010-06-22T09:01:00.000-07:00

Here it is already the second day of summer ! We have been having some nice warm and muggy days , perhaps warmer than the average New Englander cares for , certianly more humid than we need, I always remind myself what does Houston or New Orleans feel like today.

Another Fathers Day gone past , I consider myself beyond fortunate to be able to just make a phone call and wish Dad a Happy Fathers Day , not all 56 year olds can do that , and I consider that a real blessing.

With all this humid weather I " rediscovered " a food dish I used to prepare back in the midwest when the temp's would hit 100 around 10:30 in the morning with humidity to match , the FRUIT BOWL , I take a BIG bowl and load it up with as much fresh fruit as It will hold , this weeks , consisted of Strawberry's, Bannana's, Grapefruits, Navel Oranges , Peach's and Pears serverd with a side dish of low fat cottage cheese , good to go.

Still experimenting with rotating organic meat and mixed nuts for breakfast and really enjoying the results , better energy and mental clarity are the two benefits I notice right away.

A Great Nights Sleep

2010-06-03T04:59:00.000-07:00

Last night was " Active restoration " night , after switching from my Paramout to my vintage Trek my legs could really notice the difference on the hils with the original Trek gearing , after some very light Form work , a 20 minute Epsom Salt bath , followed by some Foam Roller work and then some Yin Yoga , today legs and body feel recovered and ready for both a workout and teaching an outstanding Kick Boxing class .

Today's Morning Routine , after 2 Glasses of water with Lemon and a hot tea , consists's of Joint Mobilization Work , Somatic Floor Work for Hips and Back and concluding with Chi Kung energy work

Warriors Creed

2010-06-02T15:59:00.000-07:00

Wherever I go,

Everyone is a little safer.

Because I am there

Anyone in need has a friend

PM Stretching

2010-05-12T05:04:00.000-07:00

Along with some active restoration , I'm noticing some light PM stretching really seems to make a difference , sometimes followed up by roller work , sometimes not , keeping some variety, some nights just 20 second per position and then several nights a week 2 or 3 Yin Yoga positions and roller work , for the limited time invested , generally 10 minutes or less the benefits seem to carry a big bang for the amount of time invloved. Try it and let me know what you think .

Training

2010-05-12T05:02:00.000-07:00

The Wise Escape Doubt

The Good Hearted Escape Trouble

And The Bold Escape Fear and Apprehension

May 2010

2010-05-10T10:02:00.000-07:00

Yesterday was Mothers Day , I had the great pleasure of having a great lunch with my Mother as well as several other Mothers who reside in the same group home , a special day .

This month we are continuing with:

* understanding & application of the figure eight in techniques

*Finding & creating the gap in techniques

*weaponizing the body

*techniques from a seated position

*further understanding & practice of the mindset " everything is a weapon "

*the inverted round house and heel hook kick

*joint mobilization / chi kung / restoration

*Yin Yoga

Chief Instructor Dan Casey just opened his Academy , located at Harris Pond on the Nashua / Merrimack N.H. line , with his warm personality , strong understanding of his martial arts and gift at bringing out the leadership qualities in all his students , I'm confident he will do very well. The Academy is located right next to the DMV , if your in the area stop in .

Strength training has progressed from back squats to front squats to deadlifts with plyos and my version of parkour training , this week moving into the single leg squat and plyos.

The last several days we have had a real chill in the air ( alot of wood stoves where burning in my neighborhood last night ! ) the am's are great for outside breath & energy work , that the liliacs are out almost a month early and in their prime dosn't hurt either. As a novice birdwatcher yesterday I observed my first indigo blue bunting , wow ! Such a bright color blue you think you are in Central America.

June 4 , 2010 at Master Randalls Academy in Dover , there will be a Childrens & adults Introduction to Silat,then the weekend of June 11, Mr. Kevin Secours will be in Stratham for a 3 day workshop in Systema ( visit www.donmackay.biz )

Spring Snow

2010-04-29T07:48:00.000-07:00

Here we are at the end of April and still seeing snow flakes fall ! After many Spring days , it was quite the surprise to see snow falling in the morning!

This month we are working on Glute Strength , with glute bridges and Plyo's along with squats for the martial artist athlete.

Interesting book for anyone who teachs or leads : The Science of Success by Matthew Syed ,

one of the take homes for me was in any endeavor ten thousand hours of practice are required for excellence in performance

According to security expert Gavin deBecker who recently appeared on Oprah Winfrey ( april 15 )

A woman dies every 4 hours in the U.S. at the hands of her husband or boyfriend . Gavin says these crimes are often predictable & preventable. to combat domestic violence Gavin has developed a potentially life saving tool called Mosiac. This online assesment is free and protects the users identity.

available at: HTTPS;//www.mosiacmethod.com

Easter Day

2010-04-04T06:26:00.000-07:00

A Perfect Easter Day here in New England , after a 60 minute bike ride , some light stretching and foam roller work , on to blog update time :

This week saw the addition of Plyo's to my workout routine : Here is a sample workout:

* 60 seconds jump rope

* Plyos on to 3 stepd landing with 2 legs

* Ham String rollouts on the Swiss Ball

Repeat , only change landing on one leg

2-3 sets until form started to diminish.

Watched a great movie last night " The Secret Life of Words " starring Sarah Polley and Tim Robbins , excellent movie along with some pointed political statements.

Spring Training

2010-03-12T08:19:00.000-08:00

With Spring comes a change in training ; if we use the principles taught in Chinese Medicine , we adapt our daily life to the change of the seasons , in the Spring time all the energies of the earth grow and flourish ( my sightings this week of the Fox sunning him self in the back yard , the Turkeys speaking extra loud and the the Hyper activity of the local birds atest to this ) this is considered the time to train hard and push the body , both Stretching and Strengthning exercises are done in the Spring .

During all of our classes we are adding - slowly - Plyo Metrics , along with barefoot sprinting, Joint Mobilization Movements as well as a Hip Opening Series , when the hips become tight and congested , pain in the lower back and knees may be felt .

Mind Power

2010-02-22T12:10:00.000-08:00

This post is based on several recent articles , the first appeared in the New York Times Personal Business section on Saturday February 15 , 2010 in an article titled " when Children Are Overweight , Changes For the Whole Family " , the average child spends 7 hours and 38 minutes each day using computers , i pods , cellphones and watching television according to a January report from the Kaiser Family Foundation.

The second article appeared in the Boston Globe , Sunday February 21 , 2010 , talking about Harvard Professor Ellen Langers research and how it has transformed Psychology , she is best known for her concept of minlessness - the idea that much of of what we believe rational thought is in fact just our brains on auto pilot - and her concept of mindfulness , the idea that simply paying attention to our everyday lives can make us happier and healthier. Several of her studies that are fascinating: she found that giving nurrsing home residents more control over their lives made them live longer. In a more recent work, she made hotel maids loose weight simply by telling them that their work burned as many calories as a typical workout- a team led by Ellen Langer found that instructing a group of elderly men to talk and act as if they were 20 years younger could reverse the aging process..

The work done by Ellen Langer reinforces the concept ; what we put into our minds can have a very powerfull effect , a reason and reminder to moniter what Children watch and listen to , as well as what we watch and listen to .

Search Out Joy

2010-02-21T13:27:00.000-08:00

This week in most newspapers we got the latest scoop on Tiger Woods , great athlete that he is ., during a time where many self employed Americans are struggling to pay for health insurance , record numbers of people are still out of work , the people in Hati are struggling and we are fed Tiger Woods Drama, as though it matters to most people: In my opinion This has a message for all of us :

SEARCH OUT JOY

Never mind pleasure. Search out Joy. Pleasure is it's shadow. But joy is real , a secret splendor running through all creation.

Like gold , it doesn't lie about the streets waiting to be picked up. It has to be dug for , with diligence and passion. It's in people , to be found through the practice of love. It's in work , in the rigorous exercise of powers of mind or body or spirit , It's a gift the created world is perpetually offering ; the price of it is untiring attention to the present moment. It is to be found always and only in the contemplation of reality.

Hunt it down , pursue it , track it to it's lair where it dwells . Not in pleasures and pastimes , distractions , piled - up satisfactions and busyness . It dwells in truth , and nowhere else.

Thats why it matters . It will show you moment by moment where truth is for you. And when you know that , cleave to it , turn not aside , be given up to that. That , if you will , is a way worth living .

Fae Malania

To be able to find Joy in our day to day activities , and even spread it around abit , that may not sell newspapers or provide the backdrop for the news , everyday it becomes easier to slide into the crap trap that so much of the media feeds us 24 hours a day , just like crap food each of us can make the decision to buy in , - or not , I say spread joy

Haiti Relief

2010-01-15T07:17:00.000-08:00

" To whom much is given - much is expected " right now Haiti needs the Worlds assistance , an organization I have a great deal of respect for and refer people to is :

The Salvation Army Service Office

International Disaster Relief

Po Box 630728

Baltimore , Maryland , 21263- 0728

attention: Haiti Earthquake Relief

or: 1 - 800- Sal - Army

/ or text @ Haiti to 5200

January 2010

2010-01-13T08:32:00.000-08:00

As 1/3 of the first month of a New Year has gone by , a personal ritual that I enjoy creating is a Fast Start Program , a series of strategies that allow me to come out of the gate strong , during the first 100 days of the New Year , to become re - aware of all the opportunities that I am surrounded with.

While organizing and pulling together notes for an upcoming presentation I came across this peice of poetry by Walt Whitman.

" There was never any more begining than there is now.

Nor any more youth or age - than there is now.

And will never be any more perfection than there is now

Nor any more heaven or hell than there is now "

Create the type of day you desire - enjoy and be well

The First 100Days

2010-01-07T08:51:00.000-08:00

The first 100 days of the New Year can have a dramatic impact on the remaining 9 months of the year , closely resembling the sprinter with their foot on the block , getting out of the gait with a strong start does make a difference.

A key to really controling the quality and productivity of your day is the "Morning Routine " that you create for yourself , below is a basic morning routine that I use and adjust for the seasons.

* Rise - Take care of business - Rinse my mouth out to eliminate the overnight dust that may have

settled

* 3-4 Fresh glasses of Water with Lime

* Standing QiGong ( Chi Kung )

* Joint Mobilization for the entire body

* Somatic Floor movements

Just this simple little process allows you to control the day , to many people let the day control them , and then wonder why they are unhappy and frustrated.

This is a basic routine that is adjusted for the 4 seasons , several times a week the 6 healing sounds routine is also added.

As you come out of the gate strong in2010 , experiment with the Morning Routine that "feels" best for you.

Several minutes prior to posting this I was listening to Bootsy Collins and the Parlament Funkadelics , some good stuff

January 2010

2010-01-04T10:10:00.000-08:00

Happy New Year Wishes to all . it's been over 30 days since my last blog entry , between Holiday Festivities and projects it was a busy , productive , creative and exciting month.

Blog updates will continue to be slow for awhile as several new projects come to fruition , along with time dedicated to projects unfulfilled from last year.

In fact Decembers Newsletter just went out today ! Thats OK though because the content dosn't expire. One of the projects I'm currently invloved with is interviewing Martial Artists of different ages to determine how / or if the Martial Arts has helped them from a health perspective , as well as getting a feel for what long term injuries seem to be the most common .

Yesterday was a strength training day 3 sets of 6 repititions , with a complex warm up pre workout and an intense streching session after , followed by 15 minutes of heat.

Today , after my morning routine and several hours of projects , a 20 minute epsom salt bath followed by an ice cold rinse - feeling good.

Watched a great movie the other night" Captian Corelli's Mandolin " with John Hurt , Nicolas Cage and Penelope Cruz , about life on the Greek island of Cephalonia during World War Two ,

well worth seeing , both from a historical perspective and entertaiment.

Coming up this month are several workshops , Weapons Disarms , Hip and Lower Back Opening Exercises , and several Personal Protection Strategy Workshops for the public , also planned are several " Learn How to Fall Safely " workshops , one here in N.H. at the new Amherst Yoga on February 13 and one in Massachusetts.

The Great Bard

2009-12-03T05:33:00.000-08:00

" They say best men are moulded out of faults - and for the most - become much more the better better for being alittle bad "

Measure For Measure

Shakespeare / Act V Scene 1

Thought For The Day

2009-12-02T06:00:00.000-08:00

" Who ever decided that Spiritual Development and Financial Success should never mix robbed the World of some of the brightest people , who went elesewhere to make a living "

I write that through the lens of a Martial Arts Instructor , however there are many fields this belief system has applied to , Educators who work with Children come to mind quite quickly.

In the 21st Century their has never been more oppurtunity for well trained Martial Arts Instructors to make a positive and life long effect on all of their Students , the challenge the Industry faces is lack of REAl training for Instructors , along with Owners and Instructors misguided belief in that the physical Art itself can carry the day - when in fact , atleast during the initial stages of training the physical element of punch & kick should perhaps be 40 - 50 % of a new students curriculum - with the remaining 60 - 40 % introduction to methods that will elevate MENTAL PERFORMANCE first , that then leads to a lifetime of High Performing Leaders.

Change it Up

2009-12-01T20:07:00.000-08:00

After reviewing my workout journal I realized it had been quite some time since I had done a very simple workout of just two sets with 25 reps of each exercise:

* body weight bulgaian squat

* hamstring rollouts

* bench dips / feet on swiss ball

* cable flyes

* one arm bent row

* standing bicep curl

* shoulder rehab

* elbow / forearm work

* 1 set of reverse hypers

* 2 sets of Chek crunch's

* 5 minutes of hip / groin and leg stretch's

Life Is

2009-11-25T06:43:00.000-08:00

" Life is a process of BECOMING , a combination of states we have to go through. Where People fail is that they wish to elect a state and REMAIN in it . This is a kind of death "

I often think of that quote by A. Nia , and always I am reminded that the times ( cycles ) that I have been the most productive and creative are the times when I have been learning and growing the most , generally in a very short period of time.

Tommorrow is Thanksgiving Day , my personal day of celebration to give Thanks to all of the many elements of my life that I have to be extremly Thank full for , Family , Friends and Students

The Middle of Movember

2009-11-16T07:07:00.000-08:00

Well usually by this time New England has started to slide in to the " Dark Season " rain , and darkness by 5 PM , we have had alittle rain , however this week looks like there will be some extra sunshine and warmth , a pretty good combination this time of the year , as well as helping to improve the "New England Spirit ".

This morning as I was wrapping up the indoor portion of my morning routine ( Joint Mobilization & Floor Somatics ) , as I headed to the door , the bird feeder that is on the side deck , directly in the line of sight of the back door , had a giant Blue Jay enjoying breakfast ( I'd already chased away the resident squirrel ) - yesterday both a male and female Cardnial where in the bushes waiting for a safe moment to feed. So as not to disturb Mr Blue Jay , I took this minute or so to update my blog.

In keeping with the season change my strength workouts are becoming shorter , less intense , very focused , with more work on "Moving with Awareness" and emphasis on technical skills.

Recently I came across this statement : " LEARNING HOW TO LEARN ISN"T JUST ABOUT THE METHOD , IT'S AN ATTITUDE TOWARDS LIFE " that say's alot in a few words and reminds me of the quote by Anais Nia:

" Life is a process of becoming, a combination of states we have to go through. Where people fail is that they wish to elect a state and remain in it , This is the kiss of death "

How true , and every year in our culture it perhaps becomes easier and easier to remain stuck ,

with " everything you need " right at the end of your finger tips , the computer buttons , the electronic games and of course the great misused tool - tv.

The Blue Jay was waiting for Mr . Squirrel to get his share , which is everything in his mind , time to finnish with Qigong and Martial Arts Movement

Friday the 13 th

2009-11-13T09:09:00.000-08:00

We are having some unusually warm weather here in New Hampshire , much appreciated before the long dark season arrives.

Recently I have been exploring the possibilities of Face Book , my original intentions where as a business tool , however it has been rewarding to re connect with so many old Friends , as well as so many new Friends. Now that Face Book is up and running , we will be adding a Kenpo Ju Jitsu USA Fan Page so Black Belts and Students may reconnect

" You are here to enrich the world - and you impoverish yourself if you forget the errand "

As we enter the winter months my workouts will become less intense , more technical , softer, more Somatics , Stretching , Yoga , Tai Chi Speed Forms , along with a " Winter " diet , more root vegtables , as well as an increase in Beans and warming soups. As I continue to stay on the "low" salt diet I am constantly amazed at just HOW much salt has been added to our diet by the food industry

November , Fall Back

2009-11-02T07:05:00.000-08:00

Spring Ahead - Fall Back, takes on an entirely different meaning in New Hampshire than it does in Houston , the quality of air the last several days is extremley high quality , invigorating and energizing, worth the trade of with the evening coming SO early .

At Master Steve Whites Manchester Karate Schools 25th Aniversary Master Lee Wedlake gifted me a copy of his Kenpo Karate 401 , which didn't make it through the night before I'd read it , and am now reading it the 2nd time. All Kenpo Black Belts should have a copy in there library.

Dan Browns book The Lost Symbol has been an enjoyable read , and should be completed tonight , at least 3 days a week I drive by his " Office " , certianly would be nice to meet Mr Brown in an informal setting .

This month building on last month , we are working : Hand Combinations , Youtfull Movement , Rolls & Tumbles , Take Downs , Kenpo Ju Jitsu detailing , Chi Gong & Energy Work.

For Strength Training Lower Body Work has consisted of Lunge Work building to "One " legged lunge's , Ham String Roll Out on a Swiss Ball

Upper Body: Low Reps , a variety of exercises : Example : 2 sets bent Row with #55 for 5

then 3 sets of Cable Row with #130 for 5,

Form and technique

2009-10-30T05:19:00.000-07:00

Many years ago I asked Guro Dan Inosanto for advice on how to remain as injury free as possible whilke still keeping , timeing , power , speed , one of his suggestions was creative use of the focus mitts , the other was to change how I trained every decade . Guro Dan is one of GrandMaster Ed Parkers first Black Belts as well as being the Senior Instructor for Bruce Lee , I took his advice to heart , and have discovered for myself that in each decade may be some 5 year " mini" cycles.

This months lesson plan has us working on the nutral bow / forward bow transition , as well as softening up some of the " Hard " movement in both Forms & Techniques . After my time in China Town both observing & training and seemed to me the softer style systems had more older students that moved well than the Hard style systems I'v observed and trained in , if we can't train in our Arts as we gwt older ( and Better ) what good is it.

Two of the movement mantras we are useing this month are " moving with awareness " and " how little energy can I use to accomplish this movement "

2009-10-30T05:18:00.001-07:00

October Wind Down

2009-10-22T05:42:00.001-07:00

After our snow on the Fall colored trees Sunday , we have had some perfect Fall days , high's in the mid 60's , so far this week we' ve hads two private 's outside , air quality was perfect.

Today is an attribute training day as well as strength , working on knife flow , the 4 basic kicks with a spining series, hand & foot flow drills - Strength training this week consists of a circuit:

*45 # Bar Warm Up

* Front Squat

*Ham String Rollouts on the Swiss Ball

*Bench Dips , with variations

*Cable Flye with variations

*Curl and Press

* Hanging Oblique Leg Raises

*Hanging Spinal De Compression

*Negative crunch's with 10 #

* Specific after workout stretch's

This is the last day for this routine , switching on Sunday

October

2009-10-20T04:58:00.000-07:00

Sunday here in New Hampshire not only did we still have great Fall colors still on the tree's we had a good dusting of snow on the red,orange and golden Fall colors , I can't remember ever having seen that !

The cord wood was delivered yesterday , looks like a excellent cord , some hefting , spitting and stacking to do , some of the activities that seemed like torture at 16 are now quite enjoyable , handleing of firewood being one of them , for me.

Saturday we had a great experiential workshop on Self Realization : Covering the Tapping Chi Gong Routine along with the 6 Healing Sounds , Joint Mobilization and the Avatar Awareness exercise " Counting Forms"

" Breathing in ,

I Know that I am alive

Breathing out,

I Smile to my aliveness "

Morning Routine : Somatic Floor Work - Joint Mobilization ( inside ) then outside for Chi Gong and Breathing - Forms at Tai Chi Speed , inside for the 6 Healing Sounds.

If the Quads are still tight from Sunday's front squats , possibly some stick and foam roller work

Mark Twain

2009-10-07T19:59:00.000-07:00

Mark Twain nailed it dead on when he said " Travel is Fatal to predjudice , bigotry and narrow mindiness "

Morning routine update

2009-10-07T07:10:00.000-07:00

Recentlly I was asked why did I suggest rinsing your mouth out with lime water first thing in the morning ,,,,,,,, I don't ! If in any of my writings that came across , let me review what I suggest as part of a Healthy Living Morning Routine , when I first get up I rinse my throat out with water , to get rid of any dust that may have been inhaled during the night , then I like to have several glasses of well water with fresh cut lime, often finnishing the last glass as the AM Somatic Floor routine is completed.

Great workout yesterday: Complex Warm Up - 20 of each of the basic kicks with some speed work

Punch & Kick Drills with movement

#45 Bar = Deadlift -Good morning , Overhead Press- Back Squat - Front Squat - Arm Curl

that completed the warm up

workout: Deadlift

Flat Bench

One Arm Bent Row

Body Weight Dips

Standing Overhead Press

Bicep Curl

Reverse Hyper on Swiss Ball

Butt Blaster with #90's

2 sets of Hanging Spine Decompression

3 Way med ball core work 25 seconds

Leg and Hip Stretch

2 sets of 8 with active rest inbetween

65 minutes total time

Fresh Air of Fall

2009-10-05T07:33:00.000-07:00

The oatmeal is on , ready to be mixed with raisons, walnuts and real New Hampshire syrup !

The beans are soaking , in 24 hours they will be baked with an old recipe from Laurels Kitchen or as best as I can recall.

A perfect Fall day , the sun is strong , Chi Kung - Forms and Prance of the Tiger technique was a perfect outside morning routine, as on most all days alittle Somatic movement on the floor to wake up the body along with joint mobilization work.

Yesterday was the first weight training day ( other than Body Weight ) in two weeks , felt so great to be back , here was my welcome back routine:

* Complex Warm Up

* Side - Back - Round House Kicks on the bar , working form - spining back kick , 20 of each

* Shadow Boxing w ith # 1-2-3-4 Front Kicks working the Boxers square

* Olympic Bar Warm Up = Deadlift - Overhead Press- Good Morning - Back Squat - Front Squat

Bicep Curl - one arm Deadlift

* Followed by Deadlift's - one arm bent row - standing overhead press- flat bench with d. bells -

d.bell bicep curl - butt blaster with 95#'s - reverse hyper with body weight - 3 sets of Chek

crunch's

* 2 minute groin stretch , 4 minutes of quad & hamstring stretch

Perfect workout , 55 minutes from start to finnish

My understanding of FaceBook continues to grow and I am constantly amazed at "it's " ability to connect people , within the next week my intentions are to have a FB page set up for alumni of

DragonFire Martial Arts and Black Belt Academy's.

The End of September in New England

2009-09-29T07:19:00.000-07:00

Here it is almost the end of September , back from the Southwest for 2 weeks now , today is the day the grass is cut for the last time in 2009 ! Here in New Hampshire we have had some spectacular weather , my guess is that the Fall foilage will be outstanding this year , already theres been lots of red with the swamp maples and sumac.

Yesterday I attended my nephews cross country track event , perfect day for running , got to see both the boy's and the girls , After oatmeal and some writing , pulling together next months newsletter I'll be off for a 60 plus minute bike ride , taking some time off from strength training , Somatics , Forms and timing drills along with teaching , barefoot sprinting on Saturday.

This is going on a month now with a Face Book page , i'm amazed at how many old friends I have been able to connect with as well as new friends , what a great resource

Epsom Salts , The Organ Mountains and Pine Trees

2009-09-22T07:03:00.000-07:00

Anyone who spends any lenth of time around me will here me speak of recovery and it's importance for Martial Artists ( and everyone else ) now that my schedule is getting back on track from the West Texas trip , last night I put 4 cups of Epsom Salts in some pretty warm water and for 20 minutes soaked , with alittle hamstring stretching ( it's a BIG tub ) ,, PERFECT , I barely remember warching Larry King after.

Restoration is a huge part of recovery and renewal , and it dosn't get much easier than a 20 minute soak in Epsom Salts , I slept great and even during my Morning Somatic routine felt more flexible than usual after rolling out of bed.

While in New Mexico every morning my Chi Gong routine along with my Forms & Kicks where done with the rising sun and the Organ Mountains ( The Spanish Explorers named them that as they do resemble a pipe organ , at 6,000 plus feet ) Today was my first morning where my Chi Gong and Forms where done with the sun and Pine Trees , was it Mr. Jack La Lane who said there will come atime when you can't so the workout your currently doing so enjoy it while you can.

Back in the saddle / good reading

2009-09-21T16:16:00.000-07:00

Great trip to West Texas and New Mexico , the sunshine was perfect , now back in New Hampshire , the weather is unbeatable , warm days , cool nights , sleeping with the window open is the best sleeping pill ever ! It's like a pre Indian Summer

Two great books that I've been talking about since the first time I read each of them , for ANY athlete " Born to Run " is full of wisdom and inspiration , and you will probably be healthier after you read it and apply some of the ideas to your life .

For Martial Artists and Law Enforcement ( and Parents as well as anyone who travels ) " The Unthinkable " - who survives a disaster and why , this needs to be part of any modern Martial Arts school curriculum , along with non deadly pressure point control techniques , which is another whole subject.

This weekend I was able to attend a cycle cross race in Auburn , N.H. , very cool stuff , my good friend Russell Brooks who helps host the event was able to give me a tour and explain the course, check one out if you have the opportunity , a bonus while getting the skinny on Cycle Cross I ran into Peg Donovan and Family , and in a very short time met up with Tim Donovan not only did we get to catch up on Family and life we also took time to remember some of the old , crazy training techniques at Natilus North , human beings duct tapeing themselves to the leg extension machine ! Thats an "old training story " for latter , even Arthur Jones would smile over that one !

West Texas and New Mexico

2009-09-19T05:35:00.000-07:00

What a great trip West , the weather in Texas and New Mexico was around 85 every day , sunny , not a cloud in the sky. Didn't have time to visit any boot shops in El Paso , from the Highway you can see Rocket Buster Boot Company , they have a great on line catalog.

Visited Pecan country , Rock City , which is like a huge natural Stonehenge in the desert , toured the Fort that the Buffalo Soldiers where stationed at , as well as a magnificent State Park at about 6, 500 hundred feet . Observed several bikes climbing 6,000 ft on the highway without being bothered , they must hit 60 MPH going down hill.

A Friend from Arizona rode his Harley Full Dresser from Mesa out , pretty impressive and comfortable , my eyes still see bikes thru the eyes of a Motto Guzzi Le Mans.

Pictures will be up soon over on Face Book

A Perfect September Day

2009-09-05T10:19:00.000-07:00

Cool Nights and warm days , PERFECT ! Had a great Sprint Session ( 1st in 3 weeks ) did 8-

20 second sprints , barefoot , with a 20 second rest . A good hip warm up prior and some static streching after

2009-09-04T10:05:00.001-07:00

2009-09-03T20:05:00.001-07:00

Moving Meditation

2009-09-03T10:53:00.000-07:00

Train don't Drain , Yesterday I was only able to get in 175 Hindu Squats , today was a moving meditation day , a nice easy 90 minute bike ride on a 1973 Schwin Paramount , a perfect early Fall day. Enjoy the long weekend and remember to keep moving

Hurricane Dave anbd Natural Rythmn's

2009-08-29T17:39:00.000-07:00

This is our second Hurricane in two weeks , in the last 24 hours the rain has been light but continuous , almost everyone I spoke with today talked about the urge to just stay in and take it easy , important to listen to those natural rythmn's

Hindu Squats

2009-08-28T19:55:00.001-07:00

They are not High Tech , however they are effective , I made my goal of 175 Hindu Squats , maybe Saturday will be a Sprint day

The Next Level

2009-08-28T10:01:00.000-07:00

Last night we had a great class outside, nice breeze , very few bugs , most of our class time was invested in softening up everyones movement , " Rounding off the Edges " , and creating an awareness of our ability to strike from unique angles.

Today is a strength training day , with a goal of 175 Hindu Squats.

With the cooler air in town it is easier to push a workout , todays goal will take it to a new level for me.

Leadership

2009-08-26T07:56:00.000-07:00

As I pull together Septembers Newletter , several pearls jumped out at me, for anyone that is in a People business this definition of Leadership is great:

" understanding and improving the Positive influence you have on others , for an increase in the success and fullfillment of everyone you are in a position to affect "

Also a quote from Chris Everett , that sounds very similar to Rudyard Kiplings " IF "

" If you can react the same way to winning & losing that,,,quality is important because it stays with you the rest of your life "

2/3rds of the average Americans calories comes from just 4 crops : Rice - Soy - Wheat - Corn, the question to ask , is how far removed is that from your GrandParents & Great GrandParents diet ?

The Institue of Medicine published some interesting statistics on Health & Longevity , here they are ;

10% of early deaths are due to substandard medical care

20% on Social & Physical enviroment

30% on Genetics

40% on Behavior

2009-08-25T12:11:00.001-07:00

Hindu Squates

2009-08-25T12:03:00.000-07:00

It seems like it was just a few years ago ( almost 10 ) when the Academy Staff and myself where doing hundreds of Hindu Squats with a Black Belts goal to perform 60 Squats in 60 seconds , and everyone did, well yesterday I met my goal of 125 Hindu Squats , however they where done in 5 sets of 25 , the last set was timed at 29 seconds .

Today is the start of pulling together all the freehand notes to organize for Septembers Newsletter , the Fall is when we also offer longer articles , some really great material this month , or as Anderson Cooper likes to say Breaking News.

Still exploring and having a blast with Face Book , although there are some people I know I Know ,,, I'm having a bit of a time putting faces to names.

Experimenting with Ads

2009-08-24T07:20:00.000-07:00

After some consideration I have deciced to post ads on my blog site , I would like to ask all readers that some of the ad's offer the same services that I do , please visit my website at

www.donmackay.biz by scrolling all the way down you will come to products offered

August Training

2009-08-24T07:12:00.000-07:00

August is moving on quickly , I've got 4 more strength training sessions planned for the month , if the rain lets up 2 bike riding days and 1 group private lesson , I'm finding after 12 months of experimentation that a warm up blend of Forms , Techniques , specific Dynamic Techniques and Shadow Boxing is an excellent warm up prior to lifting , still majority of Body Weight exercises ,along with some Reverse Hypers, Hyper Extensions , Crunchs with #50 on a Swiss Ball and some Arm Curls.

For the first week of September we have one more group private indoors , then as the bugs dissapear we will be moving back outside for our training

The Beach

2009-08-24T07:02:00.000-07:00

Yesterday as Hurricane Bill was heading up to Nova Scotia , a friend and I headed up to North Hampton and Rye Beach to get some fresh ocean air and watch the waves , after some light morning Somatics to wake the body up and a hearty Sunday breakfast of pancakes and eggs it was time to explore , as a regular beach visitor I knew we where in for a different sort of day when we saw traffic jams where I'd never seen them before , a quick U turn and some back roads alowed us to miss most of the traffic , the waves where fantastic , LOTS of people , the surfers where having a blast . We ended up at Odiorne State Park , lots of Family's , and picture takers , everyone we observed was very respectfull of the waves and the Ranger who was on duty , nothing like the ocean air to energize .

measureable results

2009-08-22T13:46:00.000-07:00

Made my goal ! 125 Hindu Squats ( not yet at one per second ,,but close ! ) You have to be able to measure it , one of my dear friends & mentors used to say , "You have to be able to measure it " In my experience one of the very best tools is a timer from Radio Shack ( about $15.00 ) you can time EVERY element of your workout, Friday was a great Body Weight routine with some light arm curls , some reverse hypers and spinal decompressions thrown in , 5 short ( intense ) sets , plus technical work on kicks , forms , techniques and shadow boxing

Training

2009-08-21T07:50:00.000-07:00

After some great Somatic work to wake up the body , some energy drills and some roller work, it's time for a pre workout power breakfast , oatmeal , raisons , walnuts with a touch of real maple syrup.

Today is some technical work Forms , Techniques , kicking skills and some kick boxing drills followed by a body weight workout , goal today is 125 Hindu squats !

Social Media

2009-08-20T05:35:00.000-07:00

Looks like this may not be the last blog on this site , after several years of hearing " are you on facebook " I became a member 48 hours ago and am totaly amazed at how many of the freinds that I have wondered about over the years that I have been able to contact , amazing , if your the least little bit like me and have not checked it out , do it , a real blast

New blog Site

2009-08-14T11:17:00.000-07:00

I'm excited to anounce a new blog site , this will be my last posting all new postings are found at

HTTP://donmackay.wordpress.com , this month represents the first month of our new facebook page as well , see you there !

Tribute

2009-08-14T06:13:00.000-07:00

Last night we had a great " technical " class , after some short but intense conditioning , high intensity Martial Arts burpees we went right into basic Forms and Kenpo Techniques , as a custom I like to dedicate classes to individuals who have had a powerfull impact on the world , and this weeks class was dedicated to Ms. Eunice Shriver , the individual responsible for what became the special Olympics as well as Mr. Les Paul the creator of the solid body electric guitar , two individuals who inspired and changed the world. I encourage everyone to visit You Tube and watch an early Les Paul / Mary Ford recording, Via Condios

Joint Mobilization

2009-08-11T05:43:00.000-07:00

This entire week is dedicated to body weight training , joint mobilization work , along with weapon destruction timing drills , exotic takedowns ( recorded for future DVD ) and Kenpo Ju Jitsu review class . This entire month has been an open invitation for all Black Belt alumni to train as guests as part of my celebration of life .As Martial Artist's we have been so fortunate to have acess to so much knowledge and so many technique , and while it is true " How many technique do you need" variety allows us to stay fresh , with timing , performance and fitness.

The body weight workout this week:

40 minutes of joint mobilization 6 times a week with somatics and chi energy drills

3 times a week , rubber band , monster walks and side steps

Lunges / Hindu Squate

Push Up varity's

Dips

Oblique Crunch's

Attitude

2009-08-11T05:28:00.000-07:00

Even our New England rain filled summer is flying by , this time last year I was one week out of the Hospital , after having my system topped off with 4 pints of blood that I was missing , amazing what alittle oxygen and 4 pints of blood can do ! Now a year latter , focus , awareness and perception is much different , and ATTITUDE , I remind my Doctor that he may be in the business of transplanting livers , however it is my job to make sure that he dosn't get to transplant mine. This past weekend I heard from a very special Friend who shared with me that her cancer is in completer remission , ATTITUDE. Another dear friend and fellow cyclist ( who's in great shape ) had a heart attack , and within days after his release was mowing his yard 5 minutes at a time.Two weeks ago after picking up my monthly newsletter at the printers I ran in to another old friend who used to repair my bikes ( back when an 8 hour ride was " just a ride " ) who in between sharing jokes with me , was telling me of his upcoming bladder removal due to cancer ATTITUDE, every one of my friends you would never know that something major was up , it's the attitude , I can share this with you it's great to be around.

Thoughts have Energy - Wake up Inspired

2009-07-31T05:47:00.000-07:00

" Your own self realization is the greatest service you can render the world "

Sri Maharashni

As we mature we travel from the desire " To get a better life for me"

" Make the world better because of me "

Thoughts have energy , Inspire all we come in contact with

Many years ago in conversation with a lifelong owner of a group of small very prosperous companies , the owner said to me " you know we can get alot done if we don't have to get credit for it "

That becomes more and more meaningful to me every year , many years ago I used to experience a bit of sadness as students would move up in to Black Belt , and then move away , it wasn't until one of my Black Belts said " I wouldn't be taking this new job if it wasn't for my Martial Arts Training , Thank You " Then I realized , the Staff and I where doing a better job than I had been aware of, the journey to Black Belt had changed many of of our students allowing them to operate at a much higher frequency and level of performance and that is what it's all about.

morning routine

2009-07-30T06:56:00.000-07:00

Having just finnished a morning routine of Somatic movement for neck, shoulders , back and hips,

some gentle roller work , chi kung and breathing finnishing with head to toe joint mobilization , I always reflect on how much better and healthier people would feel and perform if they had a personal morning routine.

As WWOZ 90.7 New Orleans Jazz and Heritage Radio Station broadcasts , this weekend is the SATCHMO FEST , some powerfull Louis Armstrong is playing.

My Power breakfast of Oatmeal , Raisons , walnuts and a dash of fresh maple syrup will stick with me right up to workout time , Mc Canns Oatmeal hands down is KIng , however Quaker oats with condiments makes a tasty and economical meal

Training With Wisdom

2009-07-28T19:59:00.000-07:00

Well here it is one week to the day when even after feeling alittle twinge in my hip , I decided a good sprinting session would shake iht right out , Wrong , for the last week lots of gentle Somatics and Foam Roller along with several Epsom Salt soaks , Teachable Lesson , still after all these years LISTEN to the body.

Just recently for light reading I picked up an old copy of The Illustrated Man , by Ray Bradbury what a great book , many of the movies very powerfull scenes with Rod Steiger are available on you tube , a great easy reading book ! While re reading the book Born to Run , a real inspirational book that gets you moving even more !

Sprints , Squats , Turkish Get Ups and Foam Rollers

2009-07-21T08:59:00.000-07:00

A cool and drizzly New Hampshire morning , almost hard to break a sweat doing 8 - 25 second Sprints , in addition to Sprints I am adding one legged squats , the turkish get up and some intense foam roller work to assist in keeping my sprinting muscles loose. As it has been the better part of 4 years since I have included on a regular basis one legged squats I am giving myself 30 days to build up comfortably to full range of motion and several sets.

This month in our Martial Arts Black Belt Class we are reveiwing Kenpo Ju Jitsu , Standing Knife Defense , Ground Knife Defense , Chi Kung Energy Breathing , Youthfull movement and Joint Mobilization along with Rolls , Falls and Take Downs , all outside on grass building to denser surfaces.

Perfect bike day

2009-07-19T10:20:00.000-07:00

A perfect day for bike rideing , sunny ,low 80's , for the first time this year I decided to take the 1973 Chrome P-15 Schwin Touring Paramount out , PERFECT , the Paramount was THE bike in its day and its still a joy to ride , a pretty intense and hilly New Hampshire ride and a bike thats almost 40 years old still does its thing nicely.Something to be said for good design and high quality materials.

Short and Sweet

2009-07-18T09:36:00.000-07:00

Just finished up a Sprint session , 8- 25 second sprints in barefeet on grass , what a great workout , hi intensity , real life movement.

I'm often curious when I observe younger people at the Gym using the "Kardio" equipment when is the last time they ran up a hill , sprinted or bounded or skipped , these are the motions that keep people youthfull and playfull. Not that those "Kardio" machines don't have their usefullness as older people can hold on and feel safe , it is perhaps to easy to dumb bown the bodies ability to move youtfully.

Mixing it up

2009-07-16T18:47:00.000-07:00

Quite frequently I'll obseve an individual at the gym doing the same basic workout every time they train , based on current research we know the body adjusts most quickly to the number of repititions in a workout , variety is important not just from a physical perspective , but also a mental perspective. Experience has shown that frequently people will get injured in the first couple of weeks of training , below is a simplified series of routines that I've used with great success as well as shared with many students.

* Body Weight ( before anything )

* 12 - 10 - 8

* 3 sets of 12

* 6 sets of 5

* 2 sets of 25

* 3 sets of 8

* 6 sets of 3

* 1 set of 12

As longevity of an Athlete / Martial Artist is of primary concern , any training method that minimizes injury is of utmost importance , the importance of starting a routine with body weight exercise is critical to give joints , tendons and ligaments time to get conditioned.

Keeping a Skill Set Sharp / 1,080 kicks a week

2009-07-14T04:34:00.000-07:00

We all know that once we have aquired a skill set , it takes us much less time to maintain the skill set than to aquire it in the first place. Several years ago I set out to determine how many kicks daily , weekly , monthly and yearly I would need to repeat to maintain a high quality base level skill set.

My training routine over the past 24 months has evolved to 12,960 kicks a year , 1,080 kicks per week , individual kicks , not counting kicks in Techniques or Forms. While employing 80% dynamic or active stretching this seems to be sufficent at this time , in the next several weeks my intentions are to add some Thai Pad round work , we'll see if anything changes.

Now that we are going on to our third day ( more or Less ) of sunshine its amazing to watch as peoples moods become so much more pleasant and everyone is motivated to walk, run , bike , get outside

More Sunshine

2009-07-12T10:57:00.000-07:00

Well now that our 27 days ( more or less ) of rain has stopped , we have had two days of sunshine in a row ! Today was a bike riding day , after leading a Somatics class yesterday my body felt loose and ready for the local hills ( that qualify as mountains in some parts of the country ) after a power breakfast of oatmeal with walnuts , raisons and a dash of real maple syrup along with one egg with cheese , onion and tomato. Off for a great ride , lots of other cyclists out there. Back to the house for a bannana and Stoney field Farm yogurt and 30 minutes of absorbing some vitamin D.

While adhering to the credo " Train don't Drain " all week my strength traing goal has been 6 sets five reps , on Friday I made 5 sets of five reps , so goal for Monday is six sets of five reps before switching routine

SunShine

2009-07-10T05:48:00.000-07:00

The Sun is back , putting smiles on most everyones face ! Thursday was day number two for barefoot sprints , time still slow , however better than the first day , feet feel fine ! This weeks workout is 6 sets of 5 reps

* Front Squat

*Pull Ups with Body Weight

*Bench Dips

* Flat Bench Press with Dumb Bells

* Hammer Curl

* one arm bent row

Done on a circuit format , no stops between exercises , then a 2 minute rest at the completion of one full set

Fast - Efficent - Not Boring

Barefoot

2009-07-07T09:28:00.000-07:00

Inspired by the book Born to Run , today was my first day of barefoot sprints ( modified ! ) the sun has vanished for a few more days , at noon time the temperature at my local school field was 57 degrees , with a nice freshly cut , very wet grass, six 25 second sprints with a 25 second rest , fast , comfortable and refreshing , feet felt fine . As the week progresses I will add some more speed and reduce the time .

The Sun is Shining

2009-07-06T08:55:00.000-07:00

After what is probably one of New Hampshires most rainiest June's in history , July is bringing in the sun! Yesterday I pulled the old Basso out , filled two water bottles and headed of for a " mystery ride" about three hours and many hills latter , I was once again reminded on the quiet beauty of a solo bike ride.

Still reading Born to Run , will no doubt re read it , I'm so impressed and motivated that Tuesday I 'm heading out for the first time in a year to run sprints at a local high school field , this time barefoot

Born To Run

2009-06-27T11:02:00.000-07:00

Born To Run , authored by Christopher Mc Dougall , about a hidden tribe , Super Athletes and the Greatest Race The World Has Never Seen is an inspirational book for all of us .

moving meditation

2009-06-13T17:44:00.000-07:00

Today after a " perfect" bike ride , I was reminded of a term I've used alot in the past to both bike riding and motorcyle riding ,, MOVING MEDITATION , these days , the 1978 Motto Guzzi Le Mans sits , waiting to be rode , while a restored 1980's Basso , or 1972 Paramount , or even a vintage carbon fiber Trek are the most current tools of choice for a moving meditation , as a Martial Artist running my Forms and old Kata's provides me a different type of moving meditation as does some of the walking meditations we teach and practice.

Riding a bike , walking , running all provide me the relaxation that comes from 60 or more minutes of moving meditation , an experience I don't have at the gym with a dozen different TV stations on .

In fact , today was so great , I'm already thinking of a different ride for Sunday , here in this part of New Hampshire I can be confident the ride will have it's share of hills 1

Jim and Connie Ingram and AmerIndo Silat

2009-06-09T08:18:00.000-07:00

This past Friday I received a call from Connie Ingram explaining that herself and Mr . Ingram where in town to teach a Silat workshop , painfully I had to explain that I to was teaching a workshop that day , and Sunday was spoken for however I would be glad to drive down on Monday for a courtesy visit . Over ten years ago I attended a Silat workshop , that had almost as many teachers as participants , great for us , bad for them ,after 2 days of training and taking falls on a concrete cement floor , Mr. Ingrams particular approach to Silat really resonated with myself , about half way through the second day I partnered up with a man named Fred Fullerton , who would latter grow to be a very good friend and who would introduce me to Dave Boylin a superb Martial Artist , with a photographic memory for movement . At the conclusion of the Silat Camp I approaced Mr . Ingram and inquired if he would be interested in doing a Silat workshop in Nashua , N.H. where my Academy was located at that time , he replied that he would be interested and this began ten or more tears of intense workshops in New Hampshire and Rhode Island . At the time the Academy had just switched from the original DragonFire name to Black Belt Academy , we where instituting many cultural and curriculum changes to improve students performance , the new Academy was 14,000 square feet ! With the main workout floor at 7,000

square feet , plenty of room .As I understsood more and more of the Silat , many Silat methods became integrated into our Kenpo curriculum providing a vibrant and flowing method .

Monday while visiting Mr.Ingram , many of those memories came back to me , Mr. Ingram is currently working on a book about Silat which we hope will be out soon . Many years ago he worked with Mr, Bob Orlando on a Silat book , I always had the feeling that it wasn't quite what he expected. At 80 years of age Mr. Ingram , looks , talks and moves like a man in his forties , if you have the oppurtunity to train with MR.Ingram I highly reccomend the experience , also check out the AMERINDO WEB SITE. What a special hour it was to visit the Ingrams , Mrs Ingram announced that next year would be their 60th wedding aniversary ! No matter how tired you are from training , with Mr. Ingram you always leave refreshed , and feeling good

working with good people

2009-06-07T08:04:00.000-07:00

Saturdays Somatic ( Feldenkrais ) Workshop was well represented with all ages and all levels of experience , we even had one of the old Black Belts attend , Ms Elkins , class was abit over two hours and was dedicated to David Carridine , the Actor who recently died , his positive influence was responsible for a huge surge in memberships at Martial Schools of all types, in the 1970's. Class was also dedicated to Mr. Tim Roby , recent reciepient of a Kidney transplant , who not only shot video for us he participated as well ! The Somatic movements Rolling Praying Mantis and the Big X where a big hit with everyone.The Somatic movements taught are available on DVD , go www.donmackay.biz for details.Based on feedback there appears to be a desire for a class on a regular basis. Also on Saturday I learned my Silat Instructor Guro Besat Jim Ingram and his wife Connie are outside of Boston doing a semminar series, Monday I will be making a courtesy visit.

Mr Ingrams Silat " AmerIndo " is a very unique system and I have felt blessed to be both a Student and Instructor in this Art

short and sweet

2009-05-29T08:53:00.000-07:00

It wasn't that long ago that many Martial Artists and Boxers shunned weight lifting for fear of slowing down and getting tight , now we know with proper training methods a Martial Artist can lift and increase speed , power , flexibility and maintain what I like to refer to as youthfull movement ( with Somatics )

Heres this weeks complex :

5 sets that diminish from 6 reps down to 2 , moving as fast as possible from one to the next:

* standing overhead press

* good morning

* Back Squat

* front squat

* Dead Lift

* one arm dead lift right & left sides

walk 6 feet to the bench press

average total time 3 minutes 30 seconds

once I've completed the that complex then over to the pull up bar same numbers , mixed grips on lat pull up , set of pull up over to the bench for bench dips back to pull ups

short and sweet , fast ,check it out or create your own variation , enjoy

Memorial Day Weekend

2009-05-24T09:12:00.000-07:00

Memorial day weekend is the official start of the Tourist season in New Hampshire , that translates to lots of traffic heading North to the Mountains , Lakes and Ocean. Friday was a complex workout day , talk about a Fast and Simple workout:

* Overhead Shoulder Press

*Good Morning

* Back Squat

* Front Squat

* Dead Lift

* One Handed Dead Lift

than a quick walk six feet to the bench for a bench press , all completed in 3 minutes 30 seconds

6 reps / 5 sets

Saturday a pleasant 60 minute bike ride that starts with about 30 minutes of serious hill climbs

Sunday will be a about 60 minutes of flats , with a quick stop inbetween to grab a cup of Paul Newmans best coffee , a light rain keeps the temperature perfect.

Some outstanding news Instructor Tim Roby received his long awaited Kidney transplant , during our last conversation the Doctors referred to him as the Poster Boy , he was doing so well

and will probably be home on Memorial Day ! It's been along two year wait , we are all happy for him.

Fast Fun and Simple Workouts

2009-05-14T07:03:00.000-07:00

When I visit my local Gym , I observe so many people who have what is sometimes referred to as Gym amnesia , in essence each workout is pretty much the same as the last one : Who said it has to be boring , maybe because so many of us call it " working out " my workout this week is Fast,Fun and Simple :

Warm Up : Form s and Techniques then some Dynamic Movement Warm Ups : Toy Soldiers -

Walking Rotating Twist - Walking Palms - Sumo Squats,

20 - Side - Back and RoundHouse Kicks with emphasis on Form -10 Spinning Back kicks

Jab - Cross - Jab basic boxing drills with # 1-2-3 and 4 Front Kicks , time roughly 15 minutes:

workout: BW nutral grip pull ups

Full Squat to a standing Shoulder press

Push ups with hands on a Swiss Ball

One arm / one leg bent row

Incline chest press

swiss ball "Y" raise's

Tricep rope pull downs / bench dips

Butt Blaster with one leg on a medicine ball

one arm concentration curl

torso cable rotation on knees

time roughly 14 minutes / rest for 2 minutes / repeat

Fast , Fun and Simple

Fine Art

2009-05-14T07:01:00.000-07:00

For anyone who appreciates Art , Visit Guro Al Mc Luckies website at:

www.almcluckie.com

2009-05-09T08:39:00.000-07:00

For a complete listing of available workshops visit www.donmackay.biz or direct inquires to

info@donmackay.biz

somatics

2009-05-09T08:23:00.000-07:00

During the course of workshops and everyday teaching I'm frequently asked exactly what my " morning routine" consists of , one thing I can say is it does change frequently , however the core elements are very similar , generally I start with a Feldenkrais rolling movement , and then move on to Somatic movements that loosen up the back , shoulders and hips , I'll also add some joint mobilzation movement to get the synovial fluid flowing , add some basic chi kung energy methods and some deep breathing an d it's time for breakfast - sounds like alot , never takes more than 20 minutes. And the best part is how good I feel starting every day , which is one of the reasons I encourage everyone to create and experiment with their own unique morning routine.

On Saturday June 6 , I will be leading a Somatic movement workshop , one of the really great things is after our 2 hour session together to see how much more relaxed and effortlessly participants move , if you can join us

Hydrorxy Cut Recall

2009-05-07T06:29:00.000-07:00

The Hydroxy cut recall has prompted the F.D.A. to issue an Industry wide recall of all Hydroxy cut products.

It is terrible that an person lost their life and many others received liver damage. What nobody talks about is the 60,000 lives Dr. David Graham of the FDA calculated that VIOX killed , and the drug was voted safe by an FDA panel even though its manufacturer had voluntarily recalled it ! It's estimated that common pain killers like Aspirin and NSAID kill 16,500 people each year and the FDA has never recalled any NSAID's.

The FDA's strong alliance with big pharmacueutical companies is cause for concern for all of us.

Spring at Last

2009-05-06T09:05:00.000-07:00

Spring at last in New England , the May Flies have been out for over a week now .The last class we held in a local park , the students came prepared - with bug spray in hand. Today is a strength training day as well as technical training , starting with a dynamic warm up , then Forms and techniques followed by some kickboxing drills , my goal is to be out of the gym in one hour fiveteen minutes !

Today's my Dad's 85 th Birthday , a day to celebrate !

This Thursday we have a Black Belt Training Class at Dr.Boulards office in Nashua , covering combat Ju Jitsu street techniques , Kenpo Club material and Silat entries , several old Black Belts have been invited , sure be great to see them in class !

Morning Routine

2008-07-23T07:23:00.000-07:00

The reason I have established a morning routine is not only does it allow me to create purpose , focus and ritual to my day it ensures that EVERY DAY i'm getting key items accomplished:

Sample Morning Routine:

*Rise, rinse mouth out with water

*Prepare fresh lemon add to a class of water, drinking a minimum of 2 glasses during morning routine,,,,,,,,,, often times more depending on temperature and days activities

* Joint Rotations

* Chi Kung / Energy Practice

* Deep Breathing

Then on to some nice and relaxed , slow Somatic work,,,, depending on how I read my body

I'll focus on several Feldenkrais / Somatic movements

Now I'm ready to move on to managing my day: often times the night before I have created an Action list of what I would like to accomplish along with order of importance, IF I haven't already I will tweak the action list as needed and add to my daytimer ,,

Depending on the day: I've used 20 - 60 minutes to create a powerfull, productive , playfull, healthy day,,,,,,,

The Power of Love

2008-07-20T18:50:00.000-07:00

two weeks ago, while speaking with a cousin who lives over 500 miles away, we where discussing my Mothers recovery process( her knee that was replaced several years ago had " acted" up unable to stand one morning an ambulance brought her to a local hospital ) I'd mentioned how it seemed like the Hospital really wasn't "working" with Mom , to get her up and moving,, and that she was seeming abit down ( in fact some day's the hospital NEVER even got her out of bed for her "physical therapy " - imagine 24 hours in bed , at 80 plus years ) well thats all my cousin needed to hear, she said she'd be up that weekend, and Saturday morning not only was my Cousin visiting in Mom's room, her two daughters, my second cousins where there as well.

All I know that the love that was in Mom's hospital room was as powerful as any drug dispensed that weekend,,,,,,,,,,,thank's cousins

monday morning staff training

2008-07-08T20:17:00.000-07:00

From 9 am until noon time I had the opportunity to present a training on mastery of the introductory lesson and the importance of proper culturehosted by Master Matt Randall owner of Master Randalls Black Belt Academy in historic downtown Dover, New Hampshire, along with Master Randalls TEAM, also participating was Sensei Mike Procopio Chief Instructor and Dojo masnager of the World famous Perdo's Judo Dojo, along with Mr,Jeff Saab and his dynamic Staff

in 3 hours we covered and drilled a ton of material ! It gives me great pleasure to be able to work with groups of Martial Artist's who embrace change and desire to provide the very finest classroom experience possible for their students on the path to Black Belt and beyond.

tabata principle

2008-07-06T08:40:00.000-07:00

a perfect new england summer day, up early , mixed up a protein drink and headed off to the local school soccer field, a 5 minute warm up, 8 20 second sprints, a 5 minute cool down , some stretching and stick work, then home to a turkey burger (2 ) and almond breakfast. The sprints felt good after yesterdays workout of 6/3 , six sets of 3 reps: my friend Bernie Fuchs invited me to a beach party at Hampton Beach, i'm looking forward to the refreshing ocean air and making some new friends

independence day 2008

2008-07-04T12:32:00.000-07:00

Happy Independence Day ! Having just finnished a 2 1/2 hour bike ride on a vintage steel framed Basso, over local country roads it felt good to get back home and mix up a carb & protein recovery drink, the fourth is always a great day to ride and experience ALL the great smells from all of the cookouts. One of the great things about spending time on New hampshires back roads is I get to ride past many homes that where built BEFORE the United States of America was a country,,,,,, just like those houses have seen alot so has this beautifull country of ours,, my desires our that after these last 8 years we all are ready for a change.

The lettuce that I will be picking for my post ride meal awaits, that critical "window" to get real food in is calling.

A happy and safe fourth of july .