Mile Markers

I think it's always a good idea to keep track of your progress once you've set a goal.  And, I like to set intermediate goals that build to a superordinate goal.  I know from past experience that I don't always make my intermediate goals, but they are the mile markers that let me know how I'm doing, and when missed, let me know what needs to be adjusted in order to get closer to accomplishing my superordinate goal.

That being said, my first intermediate goal for weight loss fell short by nine pounds.  My intermediate goals regarding my Goju-Ryu training and zen meditation were attained.  My yoga streching intermediate goals were not met.  I'm sure I could come up with a litany of excuses for not meeting those intermediate goals, but that wouldn't be motivational to me.

Instead, my plan is to meet those past intermediate goals by December 31, 2009.  If I can do that along with handling all of the stress and interuptions that come along with the holiday season I'll be motivated for the new year.

Walking and Biking

I was blessed to have been able to take long walks around Seattle, Washington, with my son last weekend and also to ride bicycles with him around the campus of the University of Oregon, in Eugene, Oregon, that same weekend.  After sitting in a truck during a four plus hour drive from Seattle to the U of O it felt so great to get on a bike and start pumping my legs and deep breathing that cool crisp Oregon air.

My son and his wife rarely use a car to get around town.  Walking, biking and public transportation are their primary modes of travel.  Healthy and fun lifestyle choices.  I have to put more of those things into my life too.

Battling Life's Pressures

It's hard to train when you feel like there is too much work to do and too little time to get it all done.  But I've always believed that "time expands to encompass the things that you really want to do" and you will find the time to get the most important things done.

I've been able to keep up with my Goju-Ryu training and zen meditation, but not with my Yoga training or weight lifting schedule.

Due to work and family obligations, for the next week and a half it will only be Goju-Ryu and zen meditation that I will be able to fit into my schedule.  But for me those are the two most important things to accomplish at this stage of my training. 

I guess those are the things that "I really want to do."

Status

Since beginning my yearlong program on September 1st, I have lost six pounds. My routine has included more jogging and Goju-Ryu training than I had anticipated up to this point, but less weight training and yoga than I wanted to do.

I have been doing my daily Zen meditation for about 10 minutes at night prior to sleeping. And, I have fasted each week for one 24-hour period without any problems. I think I may increase the fasting length since it hasn't been that much of a challenge doing the 24 hour fast. I've only done water only or protein shake fasts.

Jogging and Goju-Ryu

Over the past two years I have not been a faithful jogger. Prior to that period of time I had been a fairly consistent jogger and had completed several marathons, half-marathons and many organized runs of lesser distances over the past twenty something years. As stated before in this blog, I wanted to incorporate jogging on a consistent basis this year along with my continued study and training in Goju-Ryu Karate-Do as part of my health and wellness routine. I was wondering how my legs would respond to the pounding of a consistent jogging schedule after a two-year hiatus. I found out over the past two weeks.

My first jog was a three-mile loop at the College of San Mateo’s (CSM) cross-country course. The course is a figure eight designed dirt course consisting of small hills and includes only minor sections of somewhat flat terrain. It’s a challenging course to run fast, and I never have been able to run it well. My first attempt around the course was better than I expected it would be. My legs felt strong and I was able to complete the course without any problems. I can say that my success was based upon my last two years of Goju-Ryu training. Even though I had not been jogging consistently for two years, all of the Goju-Ryu training had kept my legs strong. Over the last seven days I have returned to the CSM course and completed four, five and six mile jogs around the course without any problem. However, I did jog at a “dead slow” pace. But there was really no soreness in my legs as a result of those jogs.

Because training in Goju-Ryu includes lots of training from low stances during basic movements and kata training, your legs get a great workout. My legs have benefited from all of that training.

And that’s a good thing!

Goju-Ryu Karate-Do

If you were directed to this Blog because of your interest in Goju-Ryu Karate-Do, or martial arts in general, as a means to better health and fitness, welcome. I would like to recommend three books which I have enjoyed and used as references during my study of Goju-Ryu as a student of the Goju-Kai Karate-Do USA organization.

In my view, the three must have books regarding Goju-Kai Karate-Do, Goju-Ryu of Japanese origin, are as follows:

The first two books to obtain are, The Fundametals of Goju-Ryu Karate, and Goju-Ryu Karate II, written by N. Gosei Yamaguchi, HANSHI, the eldest son of Master Gogen "The Cat" Yamaguchi. These two books provide comprehensive explanations, easy to follow clear and very precise photos, detailing all of the basic stances, blocks, strikes, kicks, basic movements, and the Fukyu Gata known as Kata Taikyoku Jodan, Chudan, Gedan, Kake-Uke and Mawashi-Uke. You are going to enjoy having these two books in your own library for quick reference during your study and practice of the basics of Goju-Ryu Karate-Do.

The third book to purchase is titled Goju Ryu Karate-Do Kyohan, by Master Gogen "The Cat" Yamaguchi, which provides 329 pages of invaluable information straight from the Master himself on such topics as the history of Goju-Ryu, the basics of Karate-Do, along with complete explanations of some of the upper level Katas known as Tensho, Gekisai, Seinchin, Sanseiru and Seisan.
A fantastic section on the Kumite of Karate-Do is also included.

And remember, it was Master Gogen "The Cat" Yamaguchi himself, who introduced Jiyu Kumite (free fighting techniques) to the martial arts world in the early 1900s.

You are really going to enjoy having these three books in your own library. I use them as quick reference guides during my study of Goju-Ryu Karate-Do and refer to them on a weekly basis. There is a wealth of knowledge contained in them and I know you will find real value in having copies of your own.

All of the above books can be purchased through "Amazon.com" or ordered via your local book seller.

Good luck with your training and continued study of Goju-Ryu!

Fasting and Stretching

Fasting:

I completed my reading of "The Juice Fasting Bible" by Sandra Cabot, M.D., and have decided to include one fasting day per week for the month of September.

Fasting can be done safely for one to seven days, or longer, as long as you follow proper methodology and prepare your body before you begin a fast of any extended length. I completed my first one day fast this week. I ate no solid food for 24 hours. I did consume four small protein drinks throughout the day.

I will add one fasting day per week for the month of September. Each week I will try a different type of one day fast (e.g., water only, fresh squeezed fruit juice only, fresh squeezed vegetable juice only, combined fresh squeezed fruit and vegetable juice, and protein drink only) during the month. As I determine what types of fasts appeal to me, I will then increase the duration of my fasting for October and November.

According to Dr. Cabot, "Juice fasting is a wonderfully powerful tool. It can improve your quality of life, increase your fitness, give you extra energy, and even lengthen your lifespan."

I don't know if fasting is something I can incorporate into my life on a regular basis yet, but I am going to give it several months of trying, and at different levels of duration, to find out how it works for me. It may help with weight loss, detoxification and overall general feelings of well being. Time will tell.

Stretching:

For the next two weeks I have chosen to work on a single leg stretch which focuses on the hip and quadriceps muscles. The Goju Ryu application is centered on increasing kicking height and range as well as improving balance.

To perform the stretch you stand on one leg and raise the other leg behind you. You then grasp the ankle that is raised behind you with the same hand as the leg that is lifted (e.g., right hand grabs right ankle). Then you pull the ankle up and towards your back while you slowly lower and bend your upper body forward.

You end up standing on one leg with your upper body parallel to the floor and your leg and ankle raised up behind you. You should look like a "T" as you are bent over grabbing your right ankle that is raised behind you with your right hand. Then switch and do it with the opposite hand and ankle while standing on your other leg. Hold the stretches as long as possible and try to maintain your balance.

It's a challenging pose and not easy to maintain for more that a few minutes at a time.

Diet and Exercise Program for Phase One

Diet:

In order to keep things simple and begin to shed fat from my frame, I have decided on the following dietary principles to follow for the next two months. I will monitor the weight loss at weekly intervals. I hope to shed approximately 12 to 16 pounds of fat by October 30, 2009. My goal for the year is to decrease my total weight by 25 to 30 pounds without the loss of muscle mass.

Here are the principles I will follow for phase one:

1. Eat more fish than lean meat.
2. Eat more raw vegetables than fruit.
3. Eat more fruit than fat.
4. Eat more fat than whole grain.
5. Avoid processed foods (e.g., baked goods, sugar, snack foods, etc.), and avoid diet drinks to the maximum extent possible.
6. Drink lots of water.
7. Consume very small and infrequent amounts of dairy products.

Exercise:

I don't believe in making big, quick, changes to an exercise program. Since I have been training consistently in Goju-Ryu Karate over the past two years, my work-out schedule will include the following until October 30, 2009:

1. Minimum Goju-Ryu Karate training time of 6 hours per week. Each class is always two hours long.
2. Jog 6 miles per week for two weeks and then add 2 miles per week until I reach 12 miles per week and continue at that level until October 30, 2009.
3. Lift light weights, with high reps, three times per week.
4. Practice one yoga posture after each weight lifting session. Same posture for two weeks, then try a different posture.
5. Because work and family obligations can always get in the way of training, if I am unable to meet any of the goals set above, I will attempt to compensate by adding more running, or Goju-Ryu training, or yoga, or weight lifting, as daily and weekly circumstances dictate.

So that's it. I'll record and publish what actually happens on a bi-weekly basis to monitor my progress. And I will make modifications to the plan as time passes.

The Journey Begins

A one year personal journey to improve body, mind and spirit has begun. In August of 2009, I turned 59. In order to prepare for my 60's, I have decided to dedicate the next twelve months to improving my overall strength, flexibility and balance, and to better align my body, mind and spirit, through various means.

For the first year, this Blog will follow my personal journey's ups and downs and will provide general discussion regarding the topics of Goju-Ryu Karate-Do, Diet, Zen meditation, Yoga postures and stretching, jogging and other general health and fitness matters.

During the next twelve months I will be experimenting with dietary changes, testing and evaluating various exercise routines and schedules, continuing my study of the various aspects of Goju-Ryu Karate-Do, and incorporting Zen meditation and yoga postures into my daily life.

My overall goal is to improve my body, mind and spirit, and to find a way to increase and then sustain my core strength, flexibility and balance, in order to ensure a healthy and active 60's and beyond.

If you are interested in following my journey and offering any advice, wisdom, critiques, or encouragement, please check back from time to time.

Thanks for visiting.