Leading By Example

Posted on by moderndayzendaddy

Professor Cassio stepped into the ring yet again this past Friday, putting his skills on display for the world to see. Just as with his previous match in Chicago, he submitted his opponent with the same techniques he’d been teaching the week before! If that isn’t impressive enough, he proceeded to board a plane the very next day with his wife and four children and survived three days of cancelled flights, and lay-overs, to finally arrive in Brazil for the holidays. Anybody who’s ever flown with children understands the magnitude of this herculean task.

Cassio Werneck is a leader, not a boss. He doesn’t lead by telling people what to do, or what they should do.  He shows them what is possible, and he shows them a way. His is the jiujitsu lifestyle, and he leads by example. He leads when he teaches, when he trains, and when competing. He leads as a friend, and he leads as a family man.

We would all benefit from following his lead.

See you on the mats!

Holiday Schedule 2017

 

Honor

Posted on by moderndayzendaddy

The group of warriors, locked in the throes of battle, are focused on the task at hand, oblivious to the world around them. Each individual is fighting his or her own battles, pushing the limits of their strength, their endurance, and their spirit. Simultaneously they are playing the ultimate game of chess, as they try to outwit their opponent, and develop their own strategic game on the mat. The solitude of the room is broken only by the occasional “tap, tap, tap,” and the eventual ring of the timer. At the end of class, they circle up, and with a bow, recite their motto, “Força e Honra,” Strength and Honor before shaking hands with, and thanking, their training partners.

Honor is defined in the Merriam-Webster dictionary as, “a showing of usually merited respect: recognition.” We honor our instructor, our school, and our teammates through our appreciation. We respect Professor Cassio for his accomplishments as a competitor, his guidance as an instructor, and his example as a family man. We support our school and our teammates as part of that honor, showing up to train, contributing our own “blood, sweat, and tears” to the process of helping make each individual better. We honor our teammates, for we share the common understanding of the trials and tribulations we all experience on the mat.

Merriam-Webster also defines honor as, “a keen sense of ethical conduct: integrity.” There have been various attempts to codify ethical conduct, none more apropos than those coming from the warrior communities of the U.S. Marine Corps and Jiu Jitsu’s own Bushido heritage.

As per the U.S. Marine Corps website,

“Honor <sic> is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.”

The Bushido of the Samurai was a code of conduct which evolved over the centuries. Earlier versions include The Hagakura, and The Book of Five Rings. These codes were eventually  paraphrased, so to speak, as The Eight Virtues of Bushido by Nitobe Inazō in his book Bushido: The Soul of Japan.

  • Righteousness (義 gi)
  • Heroic Courage (勇 yū)
  • Benevolence, Compassion (仁 jin)
  • Respect (礼 rei)
  • Integrity (誠 makoto)
  • Honour (名誉 meiyo)
  • Duty and Loyalty (忠義 chūgi)
  • Self-Control (自制 jisei)

As martial artists we train for the love of the art, to make ourselves stronger, for fun, and for the camaraderie. We pay homage to these ideals after every workout, with the intent of making them a part of our lives. They espouse something greater than ourselves; something to live up to. Just as warriors, both past and present, we too live by a code. Força e Honra.

See you on the mat!

Constant and Never-Ending Improvement

Posted on by moderndayzendaddy

With fall here, I am once again engaged in all of the projects that come with the change of seasons: fall pruning, garden winterizing, gutter cleaning, and halloween decorating. Such manual labor provides plenty of time to think, and I find myself, as I do with every transformation of the seasons, ruminating on the change that is constant in our lives – spring to summer, summer to fall, and so on, cycling back around to start all over again.  This circular perspective of such repetitive labor can feed into the misconception that we, too, are just running in circles.

It’s really more of a spiral, isn’t it?

 

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A little girl with a dog, in the back yard in October, and yet…

As we cycle through the annum, circling back around in the all-too-familiar pattern, we also become older, having experienced yet one more year that we will never see again. In this fashion, the circle of the seasons becomes the spiral of our lives. So I ask myself, “as we’re spiraling through life, are we spiraling upward or down, forward or back?”

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Same little girl, same dog, in the same back yard in October.

The Brazilian Jiu Jitsu (BJJ) lifestyle offers many “tools” that can help us direct our own personal spiral in the direction we choose. The martial arts have long recognized the ideals of courtesy and respect, self-discipline and humility, patience and commitment as being vital to a healthy, successful, and ultimately happy life. We find these ideals espoused in the ancient Budo Code of the Samurai and the concept of Chivalry from Europe’s knights in the Middle Ages. Read any self-help book today, and one will find a re-hashing of the same, time-tested truths.

Perhaps the most important concept, and the one I believe binds all of the other ideals together is embodied in C.A.N.I., a term coined by Tony Robbins.  Constant And Never-ending Improvement should be ingrained in our lifestyle. We should be taking every opportunity to improve physically, spiritually, and intellectually. Just as we train daily to hone our martial art skills, so too, should we be fine-tuning the other areas of our lives.

We should be furthering our understanding of the world around us in every way possible. Being a voracious reader should be near the top of our to-do list. Podcasts can be a great source of thought provoking ideas. Taking classes at the local university/college, or participating in work-related seminars & conferences can also be sources of growth. Take every opportunity to learn and grow, to be motivated or inspired. These sources, together with a healthy peer group (see last weeks post) can help us stay motivated and on course to achieve our goals, and enjoy the good life.

It is a mistake to think that at some point in our lives we get to coast. Only if we are continually striving to be the best person we can, will we ever experience our true potential. We should be striving to be the best version of ourselves possible; as a parent, as a spouse, as an employee, as a neighbor, and as a citizen.

See you on the mats!

 

Surround Yourself with Like-Minded People

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One of humanity’s greatest strengths is our diversity. Through our diversity in thought and action, we continue to grow as a species. In the vast ocean of human understanding, we are continually looking at new ideas, re-evaluating the old, all the while striving to find the best answers to our questions. This environment has fostered an ever-increasing understanding of the world around us, bringing us from the stone-age, through the rise and fall of many societies and political empires, through the dark ages and industrial revolution, and eventually, sometimes kicking and screaming, into the 21st century.

While we acknowledge, with perhaps a bit of awe, the full breadth of the human tapestry, we can also identify those few we would wish to emulate. With a cursory look on any given day, one can witness highly successful people, and people struggling to make ends meet. We see folks seemingly without a care in the world, while others appear to be carrying the weight of the world on their shoulders. There are those who flourish in social circles, and outliers panhandling on street corners.

The success of others isn’t something to be jealous of, but rather, it should provide us an opportunity to recognize the traits and skills that lead to success, and then make those same habits our own. Whatever one’s goals may be, surely there is another out there who has accomplished some similar type of success. Seek them out and follow their lead.   In fact, surround yourself with like-minded people, individuals who have the same goals, the same passion, the same drive. Such a group nourishes each individual, feeding their passion, and helping remain focused on the task at hand.

Surrounding yourself with like-minded peers is a really vital tool to success, for there are plenty of people who will try to dissuade you from pursuing you dreams. People will try to convince you it’s not possible, that you’re crazy for trying, or will simply question why you would work so hard, and sacrifice so much. Listen to these voices long enough, and you might start questioning yourself. Other like-minded, goal-oriented peers provide a safe-haven from all of the nay-sayers.

Brazilian Jiu Jitsu, in this regard, is a perfect corollary for life. The folks who train come from all walks; every creed, race, and sex – however, none of that matters. The common bond is a passion for being the best we can be in our chosen art, regardless how difficult. And it is really difficult. It takes a tremendous amount of time and effort. We sacrifice time away from our families, suffer injuries, and struggle through the occasional plateaus. People who see our bruises, rashes, and taped fingers question our sanity when we try to explain what it is we do.

Let them ask. Try to inspire them to join the quest, and become part of our like-minded group, our team. Smile and nod your head when they imply you’re crazy. Then get back to the mat – come back home. We’ll all be there, and we know what you’re after. We’ll help you get it, just as we know you’ll help us.

See you all on the mat.

p.s. Congratulations to all the competitors from this past weekend’s Submission Pro Tour tournament in Sacramento. Win, lose, or draw, you all represented our schools well, and we are proud of your efforts. Pictured above is Mitchell Torres claiming the Gold!

Because sometimes things don’t go as planned.

Posted on by moderndayzendaddy

This week brings us to the fourth part of Self Defense 101. Previously we looked at the importance of awareness, knowing the risks, and avoiding potentially dangerous situations. We discussed how we can further reduce our risk by communicating to predators (bullies, muggers, etc.) that we’re not to be trifled with. Additionally we covered how to use our breathing to help deal with the stress of confrontation. When our efforts to avoid confrontation have failed, we’ve reached a juncture where it’s time to take action.

The action we take will vary as the circumstances of each incident are unique. The level of threat plays a large role in what that response should/must be, while on the other side of the equation, our individual circumstances dictate the tools at our disposal. For example, a child dealing with a bully on the playground has a slightly different set of rules to play by, as well as other available resources, then does a woman being accosted in a shopping mall parking lot.

If the opportunity exists, the best option is always the same: LEAVE! Run if you have to. Unless you’re trapped, or have others to defend, it is always better to leave the scene on your own terms. For children, find someone of authority; a teacher, yard duty, police officer, store clerk, etc. In all situations, remember that well-lit areas with lots of people mean plenty of unwanted witnesses for the predator.

Finally, when the aforementioned forms of physical and verbal communication have failed, and escape isn’t an option, the tone has to shift from trying to avoid and defuse the situation to stopping it. The more calming requests must change to definitive demands. A strong stance, with hands up and palms open,  communicates that a person doesn’t want trouble, but will defend themselves. A loud “NO,” or “BACK OFF,” has the added benefit of potentially drawing the attention of others who can assist. (It’s been suggested to yell “FIRE,” as this tends to be a real attention getter)

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In the end, it all comes down to preparation. Have you thought about your game plan? Have you rehearsed/practiced it? What about the actual physical skills of defense? If one has done everything correctly, the odds of ever experiencing a violent encounter can be greatly reduced. Just like a fire extinguisher collecting dust in the kitchen cupboard, with diligence and proper preparation, it will likely never be used.

In the off-chance there’s a grease fire, however, you’ll be glad it’s there.

See you on the mats!

Predator or Prey?

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In this third installment on the “ABC’s of Self Defense,” we’re going to look at communication.  Communication plays a critical role in prevention. It can also be used strategically to de-escalate a situation, or provide an opportunity to improve one’s position.

Being the social creatures we are, we communicate constantly. While we are generally aware of what we say when we speak, we oftentimes overlook what we’re communicating non-verbally. Our posture, our gaze, how we dress, walk, and talk, all tell a story. The story can be one of awareness, strength, and confidence. It can also be a tale of distraction, weakness, or fear.

Predators pick up on these subtle nuances. In this regard, they are avid readers. They are looking for victims; people who’s story, or profile, says, “pick me, I’ll panic, and submit to your terms without much trouble.” If they suspect a person is going to resist, they are more than likely going to look elsewhere. They are looking for the easy prey.

Just as we need to practice our tactical breathing, so too should we take the time to consider how we present ourselves. What habits and/or characteristics do we need to develop, or change, in order to not fit the victim profile? Standing tall, walking with a purpose, being aware of those around you, and paying attention to one’s surroundings are the traits of a strong, confident individual. Slumped shoulders, and a downward gaze signal a lack of confidence. The distant, glazed look of someone lost in thought, or being glued to a smartphone both represent a person who could be caught off guard, and shocked into submission.

Our verbal response to confrontation must communicate the same message. The words we use, and the tone we speak with, should convey strength and assertiveness, but not aggression. This requires speaking in a deliberate, but not angry/fearful tone, and using very clear, direct words. Here are some guidelines for verbally communicating in the early stages of a confrontation.

  • Make statements in a strong, confident voice. This helps control one’s emotions as well as the tone of the engagement.
  • Don’t scream, call names, or use foul/abusive language. Not only does this increase our autonomic response (remember why breathing is so important?), but will likely escalate the situation.
  • Speak in the first person. This helps avoid blaming, judging, or attacking the other person, which can again increase tensions. For example,  “I don’t want you coming any closer.”
  • Name the specific behavior that is offensive. For example, “I don’t want you to speak to me like that, it makes me feel bad.”

Developing all of these tools through thoughtful study and practice can help us be more safe. The knowledge that we have properly prepared ourselves, in turn, leads to more confidence. This decreases the odds of ever being accosted in the first place, and gives us a greater ability to de-escalate the situation in the event we ever are.

Are you training to be a Lion, or a lamb?

Be Calm and Breathe

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I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.

-Frank Herbert, Dune 

(It’s a work of fiction, I know, but this mantra has stuck with me since I read it in my youth, so here it is.)

Last week we started our discussion of the “ABC’s of Self Defense” in which we talked about Awareness. Awareness, of course, is the tool we use to avoid danger, minimize the risk of encountering it, or enable ourselves to see it coming when unavoidable. This week we’re going to begin looking at strategies for dealing with the complexities of confrontation.

Fear is a natural reaction to any given set of stimuli perceived as dangerous or potentially so. We’ve all experienced it to one degree or another; standing on the edge of a high precipice, being in an automobile accident, preparing to ride a roller-coaster, or the seemingly universal fear of speaking in front of a large number of our peers. Don’t feel bad. The increased heart rate, sweaty palms, shaky hands, and pit in your stomach are all results of your autonomic nervous system doing it’s job.

Fear is a healthy tool for survival. It reminds us to avoid danger, or to proceed with caution when in doubt. It can stimulate us to action in order to protect ourselves; whether to fight or to flee. The adrenaline leads to an increased heart-rate, and heavier breathing, making us stronger and faster. It focuses our vision and hearing, blocking out extraneous distractions. Fear can also render us incapable of rational thought, intelligible communication, or fine-motor skills. It can distort our vision and our erase our memory.  It can incapacitate us, leaving us frozen in our tracks, unable to decide what to do or which way to go. Therefore it is vital we learn to control our fear, and make it work for us, as it should. The key to this control lies in something as simple as our breathing.

Tactical breathing, or combat breathing, refers to a technique used in the military and law-enforcement to reign in our fear, so to speak. It is not unique to these agencies, however, as it is also taught in martial arts, yoga, and even the Lamaze technique. It is a way we can moderate our autonomic nervous system’s response, keeping it in a range that benefits us the most for the circumstances at hand. By controlling our respiratory response, we can stay “in the zone” of optimal performance.

As with all self-defense skills, this is one we should practice at every opportunity, in order to assure we have access to it under the most dire of circumstances. When you feel yourself getting “stressed out” before an exam – breathe. When you sense your anger rising during a discussion/argument – breathe. When you’re warming up before a competition – breathe. When you’re fixing your belt between rounds in a jiu-jitsu class – breathe

While breathing itself isn’t rocket science, here’s a basic method for reigning in your autonomic nervous system, and thereby your fear. As you practice and develop this skill, you’ll find a count that works best for you. In the meantime, just remember “4 X 4:”

  1. Inhale for a count of four.
  2. Hold it for a count of four.
  3. Exhale for a count of four.
  4. Hold it for a count of four.

Repeat four times.

See you on the mat!

(**For a more thorough understanding of stress in combat, check out Lt. Col. Dave Grossman’s On Combat. Every serious martial artist should put this book on top of their must-read list.)

 

Self Defense 101

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In Brazilian Jiujitsu, we spend the vast majority of our time learning and playing the game of BJJ. Being a great player requires, among other things, a thorough understanding of both offense and defense, of move and counter-move. One needs to understand their personal strengths and weaknesses, and ideally, those of their opponent as well. Understanding the rules of engagement is also a must. In this manner, once again, sport provides a great corollary to life. As martial artists, it is incumbent upon us to prepare ourselves for battle, to be prepared to protect ourselves and our families. Part of this preparation is in knowing all we can about our opponents and the battlefield. Against whom, and for what should we be prepared?

The media would have us believe that there is violence around every corner, but for the vast majority of Americans, this simply isn’t the case. While 2015 and 2016 both witnessed slight upticks in violent crime, they are still part of an overall downward trend since the early 1990’s. Whether these slight increases are the beginning of a return upward, or just anomalies on a continued decline, only time will tell.

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It’s important to remember that while these numbers represent the national average, there are large geographic variations. (Here’s the FBI’s breakdown for 2015 by metropolitan area.) What is striking about this recent increase, for example, is that it is not widespread throughout the country, but is occurring predominantly in particular major metropolitan areas. Not only that, but digging a bit deeper into the stats, we find it’s focused in particular areas/neighborhoods within any given city. (Here’s an interesting look at cities, broken down further into individual neighborhoods)

One’s odds of victimization also correlate with such factors as age, married status, and income levels. For example, in 2015, people between the ages of 12-24 were victims of violent crime much more frequently than older age groups. Married people experienced a relatively low level while separated people had the highest. Economics also plays a role: the lower the household income, the higher the odds of being a victim. (here is the report) It should be noted that while there is a correlation between these factors and the victims of violent crime, the causal relationship isn’t as clear.

The take-away from all of this? We live in a relatively safe society.  Being aware of our surroundings, avoiding bad neighborhoods, and making wise decisions can greatly reduce our risk. The chances are, if we pay attention, most of us will never need to use our physical martial art skills to defend ourselves nor our loved ones from violence. Where we live, and who we associate with can further improve those odds.

Be smart, be safe, and train hard.

See you on the mats.

Run Like a Warrior

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While attending my daughter’s cross country meet this past weekend, I got to thinking about how this sport correlates to life in general. Sport reflects a microcosm of our human experience. Whether one’s sport of choice is running, soccer, baseball, or Brazilian Jiu-jitsu, we can identify the same truths within the confines of the sport and extend it into our world view.

At the high-school level, a full cross-section of humanity can be seen participating in cross country; from kids knocking off a hilly 5k with sub five minute miles, to others who have to walk part of their flat, two mile course. There are long, lean gazelles, and short, squat, bull-dogs; kids who are incredibly conditioned, and others who, let’s just say, are working on it. There are highly organized, well-trained teams, and there are other loosely knit teams, seemingly ad hoc in their approach.

While there are particular physical traits that lend themselves to the sport, there’s no denying the psychology of running. When you’re running your fastest, it doesn’t matter how fit you are, you’re going to reach a point where your body wants to quit, and you have to will yourself to continue. It’s fascinating to witness this in a race, as some of the runners fight to win, while others fade, seemingly accepting their fate.

In the end, the top of the field is made up of well-trained, fierce competitors who generally have the genetic gifts of a runner. However there are always a few up in the front who don’t fit the stereotypical mold, and plenty of naturally “gifted” folks in the back of the pack, people who look like they should be able to fly across the course, yet end up running with the masses. So while natural attributes are helpful, these alone are not enough. Proper preparation (training) and the will to succeed are the constants one always finds in the winners’ circle.

Here are my take-aways from cross country/BJJ/life….

  1. You can’t change the past. We all start where/when we start; rich or poor, good genes or bad, great upbringing or not. None of us has the ability to travel back and get a do-over. Blaming your ancestors for the genes they passed down, or your parents for the way you were raised are both pointless. Don’t waste your time and energy worrying about what you can’t change.
  2. Surround yourself with a good team and/or mentor. There are plenty of people out there with similar interests and goals. These are the people you should be spending your time with. When your friends are saying, “take a day off, let’s go play,” your teammates are saying, “let’s go train, and play later.” They can give you the guidance, support, and motivation needed to stay the course and achieve your goals.
  3. Recognize your strengths, and build from there. Each of us is a unique combination of strengths, weaknesses, skills, and knowledge. Find your niche, and expand it. Look for opportunities to use your specific set of skills/traits to your advantage. (If you’re one of those fortunate enough to have great genes, be thankful, but don’t “rest on your laurels.”)
  4. Put in the work. There’s no escaping this one. No amount of natural talent can make up for a truck-load of  well-planned, hard work. All of that work conditions the body and mind like nothing else can.
  5. Break down large goals into smaller, more recognizable ones. If you find yourself in the middle of the pack way behind the lead runner, focus instead, on the runner in front of you. Pass them. Move on to the next. Keep mowing them down as you fight toward the front. Which brings us to the final point…
  6. Find the warrior within. For those who are competitive by nature, congratulations. For the rest, discover what makes you burn inside, what gives you passion, what inspires you to strive at “no matter the cost” levels. Because here’s the thing; at some point everybody gets tired. At some point legs turn to rubber, hearts want to explode, and lungs burn for more oxygen. At this point, the field fades, but the warriors forge on ahead.

See you all on the mats!

Teamwork

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This weekend, while Cassio and the rest of Team Werneck were competing in Las Vegas, my daughter and I participated in The 2017 Hood To Coast Relay, which covers the nearly 200 miles from Mt. Hood, the tallest peak in Oregon, to Seaside, OR, on the Pacific coast. It’s a tremendous event that draws 12,600 runners from around the world and raises over $500,000 annually for cancer research and patient programs at The Providence Cancer Center.

The 199 mile course starts at 6000′ on the side of Mt. Hood, at Timberline Lodge. (remember the hotel in The Shining?) It drops down out of the Cascade Mountains through small towns in the coastal forest on it’s way to the city of Portland, where it makes it’s way through the city.  The course then meanders down (and back up, and down again) mountain roads and small highways as it crosses the Oregon Coast Range on it’s way to Seaside.

We didn’t run the entire course alone, but were part of the 12 member team Run or Die. Each member runs three legs of the 199 miles, with the legs varying from about 4 – 8 miles in length. Each team of 12 is divided into two vans of six, and these also rotate through, with van 1 covering legs 1-6, van 2 covering 7 – 12, and so on. Once a runner is done with their “leg,” they pass of to the next, and then jump in the van to get to the next exchange ahead of their teammate. So what you end up with is a half dozen tired, hungry, sweaty people piled into a vehicle over about a 30 hour period. Such conditions are a true test of teamwork, not simply in sharing the task of running 200 miles, but also in cooperating with everyone and supporting one another, while hungry, sleep-deprived, dirty, and cramped in a confined space.

Also consider the logistics of putting on this race. 1,050 teams translates to 2,100 team vehicles, and 12,600 runners converging within the constraints of the course over a short 30+ hour period. 3,600 volunteers work the exchanges, stand at intersections to keep the runners on course, and direct the traffic all along the way. Don’t forget about the Honey Buckets – approximately 600 porta-potties can be found at each of the 36 exchanges, and the Honey Bucket trucks can always be seen, maintaining such vital equipment.

Such an event simply wouldn’t be possible without the combined efforts of everybody involved. While individuals can accomplish great things, an individual’s capacity pales in comparison to what is possible when people work together.

“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.” –Andrew Carnegie

 

 

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Congratulations to everybody who competed at the World Master Jiu-Jitsu Championship in Las Vegas, NV this past weekend! Team Werneck was well represented by all who competed, as well as the teammates who were there to support them.

  • Cassio Werneck – Gold
  • Derek DiManno
  • Jaime Jara – Silver
  • Steven Anderson
  • Brandon Heath
  • Juan Punsalan
  • Nick Ramirez

 

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REMINDER: We will be closed this Saturday and the following Monday in observance of Labor Day. Have a great weekend celebrating with family and friends!