Karate: Beyond the Dojo...

Karate:  Beyond the Dojo

Sensei Tom demonstrates Bunkai (application of kata)/Self-defense with Sensei Dave

Some of the benefits of Karate training are perhaps obvious at first and other aspects become more apparent with time spent practicing the art.  The beauty of karate is that a person can train from a very young age and continue to train until the very later years of life.  Karate can help a person to age gracefully.  At Tri-City Martial Arts (Guelph Karate), Sensei Tom Cako emphasizes an holistic approach to training, and karate as 'a way of life'.  

Some of the health benefits can include improved flexibility, strength, speed, and endurance.  Students can expect to increase focus, body awareness, and mindfulness.  Beyond these (and other) physical qualities that karate training offers, are the character elements that are emphasized.  Students learn to respect themselves, others, and their environments.  The 'dojo kun' which includes perfection of character (integrity), faithfulness (loyalty), effort (determination), respect (etiquette), and self-control is greatly emphasized inside the dojo and outside of class.

Learning self-defense is important and respecting one's body to stay healthy is also crucial; however, who we are as citizens, who we are because of karate...beyond the dojo... is what is most important.  We are privileged at Tri-City Training to have a Sensei who will ask nothing of his students that he is not willing to do himself.  Sensei Tom leads by example and his balanced approach in training offers a unique experience that can change a life for the better.  The transferable skills and attitudes are beyond measure!

Contact Tri-City Training - Karate in Guelph -- Tom Cako (Tri-City@cngk.ca) for more information.

Is Wrestling "For me"?

(Article by A. McAlpine)

I wasn't sure if wrestling was 'for me'... I didn't think I had the body type, the knowledge, or the background to be a wrestler... but I decided to give it a try and experienced a few surprises.

One of the goals of Tri-City Training is to “bring wrestling to everyone” … and I quickly discovered that this great sport truly can be enjoyed by everyone.  When I began, I didn't know any technique, didn't know rules, and had only ever watched a few matches in my life.  I was terrified about what to expect in what I knew would be a tough practice.  Although it was challenging and I was asked to try things I had never done before, I ‘jumped in’ with an open mind, worked hard during the practice, had a lot of fun, and ended the night with a great sense of pride at having faced a challenge.  After the first experience with wrestling, I couldn’t stay away.

I was shocked at the incredible benefits offered through wrestling.  I knew there would be some transferable skills... and that the fitness would be intense, but I had no idea how greatly the sport would impact me in such a positive way.  Within only a few weeks I began to notice some of the benefits.  Wrestling can impact balance, coordination, flexibility, stability and control, movement, strategy, endurance, and so much more.  It can provide such an incredible foundation for other sports and be a platform for improved fitness in any person.

It wasn’t long before my 6 year old daughter expressed an interest in wrestling and she started soon after I did.  Kids can benefit immensely from the skills that are learned and the elements of self-confidence that develop through wrestling.  She also thoroughly enjoys the social elements and it is something she looks forward to each week.

I have no regrets about trying something new!  The coaches of Tri-City Wrestling have taught me to work hard(er), gain confidence, and appreciate the uniqueness of my body and my abilities.  

The cool thing about wrestling is that anyone can learn... kids, adults, women, athletes, non-athletes...anyone can benefit from wrestling.  

Dan Gable once said, "More enduringly than any other sport, wrestling teaches self-control and pride. Some have wrestled without great skill - none have wrestled without pride." Although I still have a long way to go...I feel a sense of pride for jumping into it....being willing to work hard, face fears, make mistakes, and have experienced some incredible results.

One of my coaches often says, "Nothing changes if nothing changes."  You can begin to experience change and positive benefits in your life when you take the first steps towards your goals.  There will always be a reason (excuse) not to get started.  It feels incredible when you do...

Tri-City Training Program Schedule: 
Contact us for additional information or private training!

Success

"When you get right down to the root of the meaning of the word "succeed," you find that it simply means 

to follow through." - F. W. Nichol

Beginnings are often full of hope and great expectation.  Many people start something with promises to oneself or to others and have great intentions of carrying out 'the plan' to completion.  Unfortunately, many people find that when things get tough - there is always a reason (or an excuse) to not follow through.

Many people join a gym in January, but by March have ended their memberships.  What does it take to be successful?  I had a Math teacher in high school who used to tell me that "the road to hell is paved with good intentions" in response to my excuses for not finishing homework.  Although perhaps his response was a little tough on a tenth-grader, he did have a point.  Unless we do something DIFFERENTLY - we will continue to achieve the same results...and ultimately head down the same path.  There will always be a 'reason' to not follow through. 

One of the biggest lessons that I learned (and am learning) on my karate journey is that the "time in" really does pay off.  I remember thinking early in my training "why is it that I have to work so hard?  others can just show up and do well... why do I have to put so much time in to get the same result?"  What I didn't realize was that it wasn't the 'same result.'  The working out of character in my life and the lessons learned along the way were crucial to my success in martial arts.  The time in really does pay off.  At the end of the day - the repetitions matter.  "To succeed means simply 'to follow through.'"  In his book In the Dojo, Dave Lowry asks us to consider not what brought us through the door, but what keeps us coming back.

Many of us practice martial arts or music or sports or other activities and are motivated by different things.  Sensei Tom Cako, Karate Sensei and Director of Tri-City Training,  reminds us in his article "Change" that if we want to be successful in any of these endeavors we need to take a look at what keeps us coming back...and on the days that our commitment to following through is the only thing that brings us back...we have to hold on to that.  If we truly want to be successful in anything (endeavors, relationships, goals...), we need to "follow through." (a.m.)

Nutritious and Delicious - Hot food for a cold day!

Slow-Cooker Turkey Chili

This satisfying turkey chili is delicious and nutritious!  

INGREDIENTS:

• 1 tbsp olive oil
• 1 1/2 lb ground turkey breast
• 4 cloves garlic, coarsely chopped
• 1 yellow onion, coarsely chopped
• 12 mini redskin potatoes, scrubbed and halved
• 5 sprigs fresh thyme
• 1 red bell pepper, coarsely chopped
• 2 cups low-sodium chicken or vegetable broth
• 1 1/4 cups dried navy beans, soaked in water for 24 hours (TIP: If you don’t have time to soak beans for 24 hours, boil them for 1 hour, until al dente, then drain and set aside.) -- or used canned beans if necessary
• 1 cup tomato purée 
• 1 1/2 tsp Italian seasoning
• 1/4 tsp dried oregano
• 1/4 tsp red pepper flakes
• 1/4 tsp fresh ground black pepper
• 3 medium cobs corn or 2 cups frozen and thawed corn kernels
• 1/4 cup thinly sliced fresh basil leaves
• 3 tbsp fresh grated Parmesan cheese, optional

INSTRUCTIONS:

1. In a large skillet on medium, heat oil. Add turkey and cook, stirring frequently, until beginning to brown, about 10 minutes. Add garlic and onion, stir and cook for 5 minutes, until softened.
2. Transfer mixture to a 4- to 6-qt slow cooker. Add potatoes, thyme, bell pepper, broth, beans, tomato purée, Italian seasoning, oregano, pepper flakes and black pepper; stir. Cover and cook on high for about  3 hours, until potatoes are tender.
3. Meanwhile, if using corn cobs, heat indoor grill or grill pan on medium and lightly char corn all over, about 10 minutes. When cool enough to handle, shave kernels from cob. Set aside. Just prior to serving, stir corn into stew and remove and discard thyme sprigs. Garnish with basil and Parmesan, if desired.

Nutrients per serving (1 1/2 cups turkey chili): Calories: 420, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 53 g, Fiber: 14 g, Sugars: 7 g, Protein: 41 g, Sodium: 110 mg, Cholesterol: 55 mg

CHANGE

I have met people in many countries.  Whether in cities,towns or rural settings, they are going in different directions and doing different things.  I look at the people around me and see people that have success in areas of their lives.  Success can be measured in many ways:  business, family, relationships, financial, professional, etc.  But what is the one thing we all have in common?  CHANGE.  There is nothing we can do about this.  Change is going to happen whether we like it or not.  So why not change for the better?

For some time now I have been helping people working as a personal trainer and have seen people have great success in transforming their bodies.  This transformation has carried over to all aspects of their lives.  I have also seen people not follow through with their plans.  The difference is the WILLINGNESS to CHANGE!

I see two types of mindsets.  Successful people get excited about change.  As soon as they become too comfortable or complacent, they move on to the next challenge...the next step.  They find a reason to take action - they make things happen.

Those who do not reach their goals are creative in finding excuses for why they can't change.  Excuses include the old knee injury from school, the car accident of a long time ago, the busy timetable, the "I can't get up in the morning."  The members of the Excuse Club say they want positive change, but what they're really after is instant gratification.  So they find an excuse.  They never commit.  They quit without working long and hard hours and without making the sacrifices needed to make gains and to attain long term benefits.  They opt for the easy road, the status quo.  But in effect they too will continue to change, but not for the better.

A trainer can give two people the same program and get two very different results.  It's all about character.  What people portray in one area or endeavor will usually give an indication of how they will perform in other aspects of their lives.

So how do you change for the better?

"The greatest leverage you can create for yourself is the pain that comes from inside, not outside.  Knowing that you have failed to live up to your own standards for your life is the ultimate pain.  If we fail to act in accordance with our own view of ourselves, if our behaviours are inconsistent with our standards - with the identity we hold for ourselves - then the chasm between our actions and who we are drives us to make a change."

"One of the things that turns virtually anyone around is reaching a pain threshold.  This means experiencing pain at such an intense level that you know you must change now - a point at which your brain says, "I've had it; I can't spend another day, not another moment, living or feeling this way."  (Awaken the Giant Within - Tony Robbins)

Change requires more than just establishing the knowledge that you should change.  It's knowing at the deepest emotional level that you must change.  If you have tried to change and failed it's because you have not associated enough pain with your current situation.  You have to place emotional intensity with your actions!  This way you're not just going through the movement, you're LIVING in the moment and doing something about your situation right NOW.

If you really want to improve your physical and overall personal condition you need to begin by focusing on the real and true reason(s) that you must change.  A reason (s) so strong it cannot be excused away!  Make a commitment to do what you say your're going to do!  Take Action!  With this will come self confidence, the power in knowing you are changing for the better.  Your integrity, example, and achievements will in turn positively affect the people around you!

Change the mindset first and the body will follow!  This is the foundation of personal growth and improvement!

All the best,

Tom Cako

Kanchu tanren "cold weather training"

The annual tradition of practicing kata Sanchin in the snow took place on Thursday, December 19th, 2013 - the last class before the Christmas break.  The temperature was close to -8 degrees!  It was certainly an experience that caused reflection and a great deal of focus beyond the discomforts one felt.  The following is an excerpt from Dave Lowry's book entitled In the Dojo, in which he outlines the experience of "Kanchu tanren" or cold weather training:  "Societies have always had ways of testing oneself against the elements of nature, some formal, some more spontaneous... Indeed, it makes sense that much of the extreme nature of so many hobbies today [...] are a response to our modern world lacking formal rituals that serve to test us.  In this context, kan-geiko is a way of doing just that.  Through the regimen of a special period of training in the cold, the budoka has a clear goal.  Can he make it up and into the dojo on a series of raw mornings, with its windows open to the bitter air, training barefoot on mats or a floor that is near freezing?  Encouraged in part by the collective spirit and will of the group, and also by his own wish to see where his limits are, he gives it a try and finds, in most cases, he is capable of doing more than he thought.  He learns that being cold and uncomfortable do not limit him.  It's possible to take a barefoot run through snow without suffering nearly as much as he thought he might.  From the outside, it may seem a little silly and macho.  but the implications of kan-geiko are broad.  If I can, without ill effect, train for two hours in temperatures I would normally consider too cold for taking the dog out for a walk, what else can I do that I thought would be beyond me?  What are the real borders of my capabilities?  Are they a little or a lot beyond what I have always believed them to be?  These are the sorts of questions that get answered -- or are at least asked during cold-weather practice. ..[the other element that is addressed] is a concept of self-purification, or misogi.[...] These practices, usually accompanied by other training, is a way of facing oneself looking inside to see what is there and to see how it might be best refined."