Lyonhart Fitness

RMAX magazine latest edition

The newest issue of the world-renowned RMAX Magazine has just been released!

This edition includes articles by top CST Instructors, Coaches and Head Coaches addressing topics such as:

• Nutrition
• Yoga
• Group Fitness Training
• Proactive Aging
• News and Events in the RMAX world
• Amazing personal testimonials

And yes, it's still FREE!!!

Get it here now: RMAX Magazine

I am proud to be part of an organization that make so much innovative health and fitness information available so freely. The dedication by the RMAX staff to service and helping all people realize there full potential is truly inspirational. The fact is RMAX is more that an exercise system, it is a family of people of all backgrounds bound together by a mutual goal of enhancing lives. I urge you to learn more about this incredible tribe and join us in this mission. You can start by downloading this magazine and reading for yourself what RMAX has to offer you.

 

 

“Do You Know Joe?” Part I - RMAX Faculty Head Coach Joe Wilson

Joe Wilson is a modern day super hero. His true story of overcoming unbelievable adversity and physical disability early in life to becoming a world class martial artist and elite federal agent is legendary. If you have been to a CST Instructors Certification course here in the US then you know the incredible depth of knowledge and physical ability he possesses. You also know that he is a supremely gifted teacher with a frenetic sense of humor. Most admirable of all is his sincere humility and constant desire to help others. Joe is truly and inspiration for all of us.

In this interview you will learn a little more about the life of an RMAX Faculty Coach and some things Joe has going on right now.

 

Could you tell me a bit about your recent activities in both your law enforcement career and your martial arts school?

 After 13 years of law enforcement with one of the largest sheriff’s offices in Tennessee, I am now working for a federal law enforcement agency, on a Federal Task Force. 

 I train for myself at least once a day (although most of the time I still get in a second session) and teach classes - martial arts and CST - several times a week at my school. My schedule is a bit crazier now so I am very grateful to have help at the school. My wife, Head Coach Camron Wilson, is a huge help as is CST Instructor Bob Canale. They both cover my weekly Prasara Yoga classes when I can’t make it.  I also have a few black belt instructors, Mark Smothers and Cristina Gilliam, who are there to cover the MA classes when needed. I am blessed to have a great team!

 

 

How has your personal practice of CST benefited you in your work as a police officer?

Most people do not realize that the injuries that many LEO’s suffer from have little or nothing to do with chasing and fighting criminals - although that can happen.  Many of the injuries and physical problems come from wearing all of the equipment (vest, belt, gun, radio, etc.) and being in a car with all of the equipment on for hours and hours on end.  Then given that, you are expected to go from 0-100 mph sometimes with no notice and no warm-up. 

So I believe the CST has helped me stay injury free for my 13-year career.  I am also in better shape at 34 than I was at 24, so there is a lot that can be said for that!

 

How have you been able to incorporate CST in the training of other police officers?

Yes, I was the head PT instructor at our academy - the largest sheriff’s academy in Tennessee - for over 3 years.  In that time I incorporated LOTS of CST.  All classes at the academy did Intu-Flow as a warm-up and the last few classes I had were doing TACFIT protocols, they just didn’t know it. 

I was also able to certify several TACFIT Instructors before I left the academy.  There are now TACFIT Instructors all around the State of Tennessee as well as Arkansas and Mississippi.  While I was training recruits at the academy, and using CST protocols, I had NO major injuries from any recruits.  In my last class that I was in charge of, we had 0 injuries and everyone at least double their PT numbers!  We were using TACFIT and Intu-Flow everyday and saw fabulous results.  

I still consult the instructors at the academy and they are doing awesome!  They have just introduced kettlebells and are getting ready to order a bunch of Clubbells, so it will only get better.

 

What RMAX resources or programs would you recommend for police officers to practice?

Intu-Flow, Intu-Flow and Intu-Flow!

I also think the Shockability trilogy is amazing and very helpful in LEO work, as well as Immovable Object, Unstoppable Force. They are classics in my opinion.  TACFIT is another must!

Part II of this interview coming soon. Stay tuned!

Be Well.

Jeff

An Authentic Martial Art - Part 2

By definition Art is more than just a system of rules and techniques. Art uses a system of rules and techniques for the purpose of expression. Expression in this sense is the process of communicating a mental/emotional/spiritual idea through physical manifestation. The artist uses the medium of his chosen Art to take what he has developed in himself internally and make it external in order to share it with others.

In budo, or more specifically Iaido, the “it” we are attempting to make visible externally are the values of bushido, the ‘warrior spirit’, that we are cultivating internally. Attributes of the warrior spirit include:

·         Awareness:  includes objective awareness of our own state-of-mind as well as accurate situational awareness; ‘bushi no me’ – warrior eyes

·         Right Action:  integrity and consistency of acting according to one’s values; ‘ken shin ichi nyo’ – body and mind as one

·         Total Commitment:  dedicated to the objective no matter what it takes to get there; ‘Ika ni shinuka’ – how to die well

·         Emotional Control:  retaining composure while surrounded by danger and chaos; ‘heijoshin’ – peace of mind

·         Attention to Detail:  accuracy and precision are required always with every movement of every technique

·         Confidence:  increase in skill leads directly to a secure sense of self in all aspects of life

·         Quest for Self-Perfection:  as the effort and dedication to Iaido begins to yield results these attributes are carried forward to feed the desire to improve even more: ‘success breeds success’.

 

This is the ingenious paradox of martial arts training: in order to develop these internal qualities we must engage in external, physical practice.  To improve our skill with the sword we must look inward and discipline our minds.  We cannot just read about these lofty ideals or pick them up from some outside source and have them automatically be present in our performance.  The way to this self-perfection in the physical practice of the Art.  Conversely the way to express our level of inner self-development is to physically perform the Art with precision, power, and beauty.

So as we pick up our sword to practice the Art of Iaido we do not merely wield a weapon of death but an instrument of life. We no longer use swords to cut down and kill other people. Instead we use the sword to cut away our internal enemies such as laziness, carelessness, self-delusion and arrogance.  In their place we foster the growth of our true self, forged to perfection.

Strength and Spirit!

Jeff

An Authentic Martial Art - Part 1

Today there are is wide variety of choices available for the martial arts ‘consumer’.  Indeed the term ‘martial arts’ covers an amazing array of very diverse activities which can be extremely perplexing to the novice. Ultimately it is up to the individual student to define his goals and then select the appropriate activity that is in line with his interests. For those seeking to excel in a competitive environment Mixed Martial Arts or even Olympic Tae Kwon Do may be best.  If a student is interested primarily in reality-based self-defense they may choose something like Krav Maga. Others that are drawn the cultural aspects of the Far East could find what they are looking for in a Kung Fu practice.

Popular culture and trends may also strongly influence one’s choice. This may be a bad thing as the tendency to follow the crowd and do what everyone else is doing because it is in vogue at the moment may pull the student away from what he truly seeks but has not yet identified. The student must honestly evaluate what is his purpose for studying martial arts. Some martial arts are solely focused on dominating and eliminating the enemy.  But the higher purpose of martial arts training, found mostly in traditional martial arts, is disciplining and perfecting the self.

 

Iaido, as a type of budo, is a systemized method for self-development. The distinguishing characteristic of Iaido is the use of the sword which is poorly suited for modern self-defense but rich in historical and spiritual significance. In my view, Iaido possess all of the essential components of an authentic martial art.  All of these components must be present for Iaido, or indeed any Art, to have meaning and quality.  If they are lacking then the Art is reduced to something less.  While it may be an effective method to cut down an enemy, it would not be budo, it would not be Art.

·         Historic Foundation: The Art must have a basis in real, life-and-death usage. Without this there is only fantasy and movement without meaning or context.  Iaido first began 450 years ago as a fighting system for samurai warriors.

·         Living Tradition: The subtleties and complexities of the Art can only be preserved through person-to-person contact in and unbroken chain. If this chain is broken we are left only with conjecture and authenticity will be lost.  Iaido can trace its lineage in an unbroken line to its beginning.

·         Aesthetic Value:  The Art must promote quality of movement so that the Artist can express the ‘warrior spirit’ of bushido (more on this later).  Without aesthetic values the system is reduced to a collection of tricks and techniques or whatever works to kill your enemy.  The quiet strength and skill displayed in Iaido quickly mesmerizes all those who witness it performed.

·         Physically and Mentally Challenging:  The Art must fully engage our minds as well as our bodies.  Failure to do this leaves us with merely another form of either physical exercise or mental game playing.  The Iaido student must always know the ‘how’s’ and ‘why’s’ of his practice.

Methods of Safe Practice:  We must be able to practice the Art on a continual daily basis without risk of injury.  Lack of safe practice methods in the cause to be more ‘realistic’ will invite serious injury and result in discouraging long-term training.  With proper training in Iaido injuries are rare.

Increasing Levels of Complexity:  In order to sustain interest and development over a long period of time the Art must continue to provide challenges and greater opportunity for sophistication.  If the student is not provided further challenges he may lose motivation to practice further to refine his practice and develop himself fully.  Iaido has many levels of study with dozens of techniques and variations.

Stay Sharp!

Jeff

Blind Fury

Here is a recent story about my Army Combatives instructor here at Fort Knox.
Its a story about someone who has overcome incredible physical disability to become a champion.

Knox’s Keaton claims national judo title

Staff photo by Ally RogersFORT KNOX'S JASON KEATON (BLUE) flipped his judo coach Rob Peters during a practice Tuesday at the fighthouse in the post's Palma Hall.

By ALLY ROGERS Turret Sports Editor ally.rogers@us.army.mil He was already a black belt in Brazilian jujitsu, a master of mixed martial arts, and a lifelong wrestler. Now, Fort Knox’s Jason Keaton has added a national title to his list of accomplishments. During the U.S. Judo National Championship Vision Impaired Division 90-kilogram match, in San Diego, Keaton derailed Greg Dewall, a bronze medalist heavyweight in the Beijing Paralympics, and the favorite and reigning champ. “It was something. I had been competing in Brazilian jujitsu for a while before I got into judo — but to be able to compete at that level was awesome, but to win was surprising,” Keaton said. “I fought against some really tough players out there. I beat (Dewall) — he was super strong.” “It’s always rewarding. At my age now it’s been 30 years in martial arts and I’ve coached and taught a select few people in the last few years. It’s always an honor to have one of your students do well. I think it represents you to some extent,” said Rob Peters, Keaton’s judo coach. To win the title match, Keaton, 31, threw down Dewall and pinned him for an Ippon, a victory in one move amounting to one point. Keaton said it surprised a lot of people to win by a throw instead of on the mats because of his wrestling background, which he began at age 4. “I (wrestled) through high school, but I was getting kind of burned out,” he said. “I did some Greco-Roman tournaments, but everything was kind of boring.” In 1999 he picked up Brazilian jujitsu and MMA. “I thought, ‘Oh this is cool because I can choke out bigger people with it,’” he said of participating in jujitsu. “And really, I was just doing that for my MMA training. But when I started doing well in jujitsu competitions one of my friends, who’s a world champion in jujitsu, told me I should do judo because they have it for visually impaired people and I’d get to go on cool trips.” He explained that he hadn’t thought much about competing until he was contacted by a woman from USA Judo and was convinced to try the sport. So he did, and in the three competitions he participated in he won a title in each — but none as grand as the most recent national title, which is added to his achievements in jujitsu, including a black belt “Super Ego” title from last year’s super fight in Indiana. When he decided to compete in the national judo tournament Keaton said he trained two to three times a day and up to four hours with a variation in intensity levels. “There’s a program I followed called Cross Fit,” he said. “And on its Web page whatever it said to do that day I did. It was usually pretty miserable and when you’re done you’re soaked in sweat and can’t move.” All of his training does not include what he does for work each day. As Knox’s 16th Cavalry Regiment combatives instructor, Keaton trains Soldiers and makes sure each in his classes is certified before course completion. “Soldiers would get certified and then they would leave and (16th Cav.) wanted to have some type of sustainable and graduated program,” he said of why he was hired. “Now 16 percent of 16th Cav. is combatives certified.” He added that his visual disability hasn’t been a hindrance in sports or in his job. “Everything close up I’m fine with,” he said. “I do have some vision, but with judo and jujitsu it’s good because you have to be able to feel and have sensitivity to feel what the other person is doing.” Keaton has a congenital rod and cone disorder. He has 20/200 vision in his right eye and 20/400 in his left eye. “With my glasses on at 200 feet I see the same at 20 feet in my right eye. And so in my left eye it’s really bad,” he explained. But, he doesn’t let his disability stop him, and has already begun planning and training for his upcoming judo and jujitsu competitions — the Pan-American games in July and the U.S. Open in the fall. “Even if I (lose) I want to make my opponent never want to go against me again,” he said.

Besides his accomplishments as a competitor he is also an amazing teacher. It is a rare thing for such a high-level fighter to also be able to master the art of teaching students. Not only does he know and can articulate the material, he can diagnose and fix student's mistakes instantly. More than that he is the kind of teacher who makes you want to do better and try harder.

His example is a poignant reminder that no matter what disadvantages we THINK we may be burdened with, if we have the right attitude we can achieve great things not only for ourselves and others.

Be well.

Jeff

Fight For Your Life

As I write this I’m here watching my son Lief in his Tae Kwon Do class and reflecting on just why we do martial arts and what benefits we receive in return for the incredible amount of energy we put into this rather strange activity. I am vividly reminded of the tremendous effort and sacrifice martial artist go through as I sit here with extreme muscle soreness after my third day of taking Level 2 of the Modern Army Combatives course. If you or maybe your child has ever studied martial arts you know that besides the physical exertion there is the financial burden of paying for classes, the schedule juggling required to get to class, the expense of buying equipment or paying for tournaments, and the list goes on.

So what do get in return for all this expenditure? After you count the cost is it still worth it? My answer is a resounding YES. Here are some reflections as to why I say this.

Through martial arts training we can learn how to:

Move efficiently and effectively: learning to get out of our own way

Integrate Breathing, Moving and Structure: for maximum strength and minimum injury

Increase Kinesthetic/Proprioceptive Sensitivity: the almost supernatural sixth sense

Increase Mental Focus and Self-Discipline: for all of your life

Build Muscle, Burn Fat: a fitness cliché, yes, but its true

Increase Cardiovascular Capacity and Endurance: the ability to literal go the extra mile

Build Supportive Social Networks: you will meet some of your best friends here

Express Our Unique Personality: yes, you are special and you can show it

Reach Our Maximum Potential: beyond even what you think you can do

You may have noticed that one thing that is not on my list is ‘self-defense’. This may seem odd given the common misconception that the primary purpose of martial arts is to learn to defend yourself on the street. It certainly can be said that serious study of any martial art will enhance attributes that will help you in a self-defense situation and will make you less of a target for thugs. But with most martial arts this is a secondary benefit and they do not engage in real-world, life-or-death training scenarios on a regular basis.

You may also have notice that besides martial arts training, ALL of the benefits listed above can be realized through the practice of Circular Strength Training. Now I love martial arts and train constantly but I know they don’t appeal to everyone. Maybe you are just looking for a way to live your day-to-day life better and healthier and ready for any challenge that may come your way. CST is your martial art. It can be your path to personal expression and physical mastery.

Be Well.

Jeff

Test Yourself

The path to mastery is a journey of life-long learning, improving, and refining of mind body, and spirit. It is goal-less in the sense that we are not motivated exclusively by reaching some external goal or product. Our inner commitment is such that we don’t ever say “OK, this is enough, now I have learned it all”.

It is true that there will be plateaus in our development in which there seems to be no progress. These are challenging times which can sometimes last quite a while. But if you persist in your practice with intentionality, surrendering to your coaches instruction, you will eventually surge your way up from your plateau to a high level of competence.

There also will be times where you will be challenged to the extreme limits of your capabilities. While it may seem to be a paradox with the goal-less journey, there is a definite place for competition and testing. This is the last of George Leonard’s Keys to Mastery.

Key #5: The Edge

The ‘edge’ I am talking about here is the testing of the extreme limit of the attributes or skill set that you are working on: strength, endurance, flexibility, speed, mental control, etc. One must be aware of the effects when engaging in this kind of testing. Pushing the envelope like this requires marshalling huge amounts of mental and physical energy. It will be tremendously taxing so proper preparation and recovery are a must.

The specific form of going to your edge will depend upon your particular path. It could be a tournament, a 10K road race, the CST Trial By Fire, a martial art belt test, a personal record Kettlebell lift, or any kind of test or record attempt is appropriate for you. It may be something you do individually or as part of an organized event.

Whatever the results of the search for your edge its important not to become overly attached to the actual results. Remember, you are in this for YOU, there is no place for determining your individual self worth by comparing yourself with anyone else. Be confidant in the fact that no matter what the results were, by engaging in this test you have continued your transformation into a better person than you were before. You have taken a giant step on the path of mastery.

Modern Military Martial Arts

I just completed the Modern Army Combatives (MACP) here at Fort Knox and became certified as a Level I instructor. It was a grueling week which consisted of 8 hours of fight training each day. Despite being one of the oldest in the course I was able to keep up with all the young soldiers in the class and even outlasted a few guys who dropped out along the way. I attribute this success to the foundation built by years of CST practice.

 

The MACP is an ingenious and unique system that provides tremendous benefits relevant to the modern soldier. Sergeant First Class Matt Larson (no relation) gives an excellent overview of the MACP methodology and goals in this introduction:

 

 

One of the defining characteristics of a warrior is the willingness to close with the enemy to finish the fight. MACP is the best training protocol the Army has to instill this ethos in the most rigorous yet safe manner possible. The system has a well mapped out curriculum that is designed so as to be taught to every soldier regardless of occupational specialty. And that is just what the Army is trying to do. It is meant to be seamlessly incorporated into any units training schedule.

 

 

The clinch drill described in the above video is a highlight of the Level I course. For four rounds the trainee is required to advance against an opponent who is allowed to punch him or her at will. The trainee cannot hit back, he/she can only close the distance and achieve the clinch. Obviously the trainee eats a lot of punches going in. This is actually the point of the drill. The soldier has face the fear of getting hit and summon the courage to keep going regardless of the pain to finish the fight.

 

A lot of time in Level I is devoted to ground grappling skills from Brazilian Jiu-jitsu. The soldier starts by learning all of the various body positions and which are best for dominating the opponent. Techniques of achieving and escaping these dominant positions are then taught individually then put together in a series of open-ended drills. The basic arm bars and chokes are also taught in a progressive manner. During the course of the week there are several hours devoted to freestyle rolling between the students.

 

 

I came away from the week with several new aches and pains and a few minor injuries but nothing I won’t be able to recover from in about a week or so. The experience I had in the course was invaluable. Besides the skills and mental and physical attributes I gained I met some incredible warriors. Striving together through literal blood, sweat, and tears day after day fosters a special bond and mutual respect like nothing else can. This is perhaps one of the most important positive side-effects of the MACP.

Stay On Track - Share Your Resolutions

Millions of folks make personal resolutions at the beginning of the year. It is a time-honored tradition. Some forget about them in a week, others make an effort but lose steam after a few months and a few press on to eventually achieve what they set out to do at the beginning of the year.

One of the best ways to give you a good start on your resolutions and set you firmly on the road to accomplishment is to write them down and share them with others. By writing them down you more clearly define your goals and they begin to be an objective reality for you. By sharing them with others you give them external energy and you can create a support network for yourself which is so necessary to get anywhere in life.

So it with these thoughts in mind that I share with you my athletic and fitness goals for 2009. This is not all I will be doing this year, I will be exploring other topics in the margins, but the following are my major areas to focus on.

- Run a marathon under 4 hours: This is a long standing but elusive goal for me. But this is the year I’m determined to make it happen. I’ll have three chances for this in marathons throughout the year at Knoxville, Louisville and Chicago

- Trial By Fire with #25s: 30 minutes; So far I have only done the TBF with #15s

- Practice TACFIT progression Alpha to Zulu

- Master the Long Cycle with the 16kg Kettlebell: I’ve just begun to study the RMAX Kettlebell Foundation with a 12kg kettlebell and I will use this protocol to advance to this goal.

- Bodyweight: 200 lbs / Waist: 35 inches: These are not arbitrary measurements for me. After much self-observation over many years this is what I have determined to be optimal for me.

- Master the Hand Bridge and transitions: As in the Spider Monkey Flow. This has been a sticking point for me for a long time.

- Master requirements for 1^st kyu in Iaido

- Win a local or regional Iaido/Weapons Forms competition

- Master the requirements for ChiFusion Full Instructor Certification

- Train others in CST: my unit, personal training clients, online

- Continuing Education: attend one CST seminar/workshop; attend one martial arts seminar/workshop

Now that I’ve shared my 2009 goals, how about you? I want to hear what you have resolved to achieve for the coming year. Go ahead and put yourself out there on record. Don’t be afraid to commit. That is the first, and most important, step.

Let me know how I can help you to accomplish or even formulate your personal objectives. It would be my honor to assist you in reaching your maximum potential. You have the power within you to reach amazing heights in fitness and personal improvement. Let 2009 be the year you take charge and reach great heights.

 

A Neo-Renaissance in Martial Arts

What do you think of when you hear the words “martial arts”? Maybe you picture someone in a white gi with a black belt kicking high in the air.  Or maybe an image of tattooed fighters grappling in an octagonal cage comes to mind. The concept of martial arts is a wide umbrella that covers a huge spectrum of very different doctrines and rules of engagement. In among these arts there is arising a new discipline that more and more people are discovering every day. It is known by various names: Western Martial Arts, Renaissance Martial Arts, Historical European Swordsmanship, or Historical Fencing.

Practice of any martial art offer many benefits in terms of health and fitness and I strongly endorse anyone with and interest to seek out quality training. Some of the positive aspects of martial arts study include:

     - Attribute Development: Strength, Endurance, Mobility, etc.

     - Mind/Body Integration

     - Enhanced Proprioception

     - Situational Awareness

     - High Quality Movement

     - Mental Challenge

     - Social Interaction

     - Flow state

The Western Martial Arts offer all of these same benefits and attribute development.

All martial arts are a product of and tied to a cultural context. Many of the disciplines that are commonly thought of as martial arts spring from Asian traditions. Others may be a blend of various arts that come together to form something new. The fact is that every cultural tradition throughout history has had their own specific kind of fighting methods. While it seems that new modern martial arts are being created everyday, many of the historic arts are still with although some of them just barely.

When considering which martial art you will pursue the most important thing to keep in mind is a clear idea of what you want to get out of it. Do you want to be capable in modern day self-defense? Do you want to make your mark in competition? Do you want to learn the art of a particular country or culture?

As you ask yourself these questions know that there is a martial arts option that you may not have realized is available to you. It is a small community but it is growing. Please email me if you want to find out more. I may be able to help you start your journey and link up with others on the same martial path.