Circuit Workouts, MMA Training, and Weight Loss in San Jose, CA 95124


Core Mobility Exercise for MMA and Wrestling 2

I love this exercise, in particular, because it is great at activating the posterior chain, or the muscles in your back. You’ll feel this one in the legs and glutes, primarily. You’ll also feel it in your core, as well as your lower and upper back. Last but not least, you’ll feel it in the back of your shoulders. However, with any exercise, the goal is to activate the entire body with balance, integrating the movement of everything in your entire body together as a single, collective unit.

As with all of my magical exercises, this one is designed to make you more powerful and longer lasting at the same time. This is made possible by the use of core rotation, in addition to fluid, rhythmic, and non-stop movement. Any type of movement or exercise that doesn’t contain these qualities is going to decrease mobility, which can make you either reduce your ability to move dynamically and sustainably.

For this reason, all movements that you perform should be focused on the efficient movement and rotation, of the core.

In this exercise, notice how my core rotates as my arms and legs move in concert. Coordinating the movement of your core, arms, and legs is very important in the practice of martial arts, as well as sports and life. Coordinated, synchronized motion increases the power you’re able to produce, but it also reduces stress on the joints, making this the most awesome exercise ever! (not really (but seriously though))

This exercise can be performed with a sandbell, a kettlebell, or anything else that can be easily passed from one hand to the other. A gallon of milk, a 10 pound weight, or a plastic bag full of rocks are all good substitutes for the sandbell in this exercise. If you want to get a sandbell of your own, use this link, and I’ll get a 10% sales commission.

To perform this exercise, start by holding the sandbell in your left hand, then rotate your core to the left while touching (not slamming) your right hand and knee to the ground. Swing the sandbell as far as you can to the left, lifting it as high as you can.

Keep the sandbell in motion at all times, immediately moving the sandbell back towards the right side. Lift the right knee and hand off the ground as the sandbell returns to the middle of your body

As the sandbell crosses the midline of your body, pass it to your right hand without stopping.  With the sandbell now in your right hand, touch your left hand and knee to the ground, swinging the sandbell as far as you can to the right, lifting it as high as you can.

Remember that we shouldn’t pause at any point in this movement. So, as you switch hands with the sandbell, keep everything moving. People have the tendency to pause after each rep when they perform an exercise. This causes you to be less fluid and efficient, but it also makes you slower and less dynamic.

You never want to pause during a fight, nor should you pause during exercise. You’ll develop bad habits and you will make yourself less fluid and more robotic. If you can’t do this exercise without pausing, then do it with a lighter weight, or without weight at all.

You should also make sure you don’t slam your knee or your hand down. The idea is to have control and to move fluidly, and smashing your body into the ground isn’t fluid or controlled. If you’re working out to be healthier, you should know that getting out of control and damaging your joints is going to make you less healthy. If you’re working out to increase stamina, power, and coordination, slamming your hand or knee to the ground will have the opposite effect, as will pausing during the workout.

Slamming also makes it difficult to change directions, meaning it makes you slow, sticky, and inefficient. Putting too much energy into anything, especially putting too much energy into the ground, is just a poor use of your energy. It’s plain wasteful.

Take caution, especially when you’re learning the movement. Start slow, and explore your range of motion gradually. After you feel more comfortable with the movement, try to perform as many as you can in 90 seconds, with control and efficiency.

Remember, you should feel this exercise throughout the entire body. If you start to feel the burn in your quads, try to put more of your weight in your heels, to activate your hamstrings and glutes. Try to relax as much as you can, while also moving the sandbell as much as possible. The idea is to strike a balance between activation and relaxation to produce powerful, sustainable movement.


Goal Planning: Weekly Practices

An Introduction to Weekly Practices

My high school wrestling coach, 3X Team State Champion, Coach Tonte, was one hell of a coach and a master motivator. He always knew what to say to get you moving, and his wrestling room was filled with posters that were covered with motivational sayings and quotes.

They usually said something tough and intimidating like, “Pain is fear leaving the body!”…“Train like a madman!”…or “Hard work, no excuses!”  If you didn’t feel like moving after you read all of those quotes, there was something wrong with you.

One of my favorite quotes was “Failing to plan, is planning to fail.”

I liked this quote because it wasn’t trying to fire, turn, or amp me up. It didn’t make me want to move, but it made me want to think. It was basically saying, be smart about how you approach your goals and create a plan before you do anything.

In fact, this quote was always on the goal sheet that Coach Tonte forced us to fill out at the beginning of each school year. The goal sheet asked us to proclaim our goals for the year. It also made us create a plan for reaching our goals. We had to declare what we were going to change, and what we were going to do differently.

Those goal sheets were very challenging because they forced you to think about what you were willing to sacrifice for your goals. This requires a good amount self-awareness and introspective insight because you have to know who you are and how you can improve yourself and your behaviors before you create a plan of action.

In high school, figuring out a plan wasn’t the challenging part, because everything is laid out for you ahead of time. Your weekly training and competition schedule was determined by coach, so missing a workout wasn’t an option. You also had a whole team of people to keep you accountable. All we had to do was show up to practice and do what coach tells you to do.  

As an adult, you don’t have an opponent or anyone to compete against either. When you stop competing in sports, your coaches, teammates, and your opponents are gone. There is no competition or practice schedule for you to follow. There is no one to hold you accountable for your goals. So it’s up to you to create a weekly practices plan to help you accomplish your goals.

(If you don’t have a core purpose or core goals, click on the links, and go through those exercises first, before you set a weekly schedule.)

Why make a weekly schedule?

If you think you’re OK without creating a weekly schedule, you’re right. You should know one thing, though. OK is bullshit. Doing OK is more like doing nothing. Doing OK is a waste of time and energy, and those things are too precious to waste with poor planning. No one’s life purpose is to just be OK. OK?

In a fight, the martial artist that makes the most out of his time and energy wins. This is why the martial artist strives for balance and efficiency in all that he does. This is also why wasted time and energy is the enemy of a martial artist.

Life without a weekly practices plan is wasteful because of one of two reasons.

  1. Your schedule is too full and you try to do too much. You overextend yourself, having too little time and energy to complete your goals.


  1. Your schedule is too empty, and you waste time and energy doing nothing.

Giving yourself too little or too much time will eventually get you off balance, and will create problems in your life. The weekly practices plan is intended to maximize your time and energy. By eliminating wasted time and energy, you will ultimately cultivate balance and prosperity in your life. You will be more efficient and effective with your energy, able to make a bigger impact, just like an MMA fighter.

How to create your weekly practices schedule

Creating a weekly practice plan is somewhat tricky. You have to know how much time you can spend pursuing your goals, and you have to know how you should spend that time.

First, find all the free time you have in your schedule. It could be 30 minutes when you wake up, an hour at lunch, or a few hours in the evening after work. Find all of the open spots in your calendar, and determine how much time you will dedicate to your goal.

If you don’t have enough time to reach your goal, reevaluate and reset your goals to match your availability or rearrange your calendar to accommodate for your goals.

Second, figure out how you should spend the time and energy you have set aside for your goal.

This means you need to determine the best type of classes, practices, and workout sessions that will, first, help you strengthen your weaknesses. Then, determine the practices that will help you to maintain your strengths.

Write down all of the different types of workouts, classes, and practice sessions that will help you. For example, running for 20 minutes, or taking a kickboxing, jiu jitsu, wrestling, or yoga class, or, going on a trail hike, are all practices that can help you reach your fitness goal.


Make sure that your weekly schedule includes the right type of training that will bring balance to your mind, body, and spirit.

For example, if your biggest weakness is cardio and flexibility, and your strengths are speed and strength, you should schedule more time for stretching and cardio, and reduce the amount of sprinting and weightlifting you plan to do.

Implementing the Weekly Practices Schedule

Once you know what your week is going to look like, it’s time to make sure that you stick to your plan.

You could hire a personal trainer to keep you accountable, but that gets expensive after a while. There are two things that I like to do to make sure that I remember the plan.

  1. Put it in your calendar, so that you don’t book anything during those times.
  2. Repeat the event in your calendar, making sure that that time is blocked off each week.
  3. Set a reminder in your calendar for each training session, so that your phone will alert you and keep reminding you to train and workout.

A standard smartphone calendar app can help replace the persistence and accountability that comes with a personal trainer, at zero cost.

Writing down your plan and your goals is a powerful thing, in and of itself. However, actually putting your workout session in a weekly schedule, and entering them into your calendar is way more powerful, multiplying the likelihood of reaching your goals by several factors.

Unfortunately, you don’t have me, Coach Tonte, or a team full of wrestlers to keep you on track. However, you can utilize this is a very powerful and effective exercise to help you evolve and be the person you want to be. You don’t need anyone but your own self. Planning a successful week is on you, because failing to plan, is the same as planning to fail.

Plan to succeed, by being a successful planner. 

Goal Planning: Setting Righteous Goals

“What’s a good goal?”

Every blog, magazine article, self-help guru, and personal trainer will tell you the same exact thing when it comes to setting goals. They’ll all tell you the same three things.

  1. Goals must be achievable and realistic.
  2. Goals must be time-based, with a solid deadline.
  3. Goals must measurable and quantitative.

While this is great advice, it also puts a limit to the scope and depth of your goals. Setting your health and fitness goals with the above rules typically creates two types of problems:

  1. Goals that don’t improve your ability to function and perform in real life.
  2. Goals that have anything to do with your inner purpose and your bigger life goals.

Goals that are time-based, achievable, and quantitative, are simple to measure, but they’re often superficial and disconnected from your core purpose. These types of goals are easy to create, track, and quantify, but they have nothing to do with the things that matter most to you.

For example, if you set a goal to lose weight, will that help you to accomplish your bigger life goals? Well, that depends on what you do to lose the weight. If you swallow a bunch of tapeworms and diet pills to lose that weight, then you’re not really doing your purpose any justice. If you want to get bigger muscles, and you take steroids while doing dangerous, dysfunctional exercises, you’ll be going backward, in terms of your purpose pursuit.

Why We Need Deeper Goals

So ask yourself… “Once I reach my goal, am I going to be more able to achieve my core purpose? Will I be more capable? Am I going to be happier?”

In other words, once you weigh less, are you going to have an increased ability to make an impact in the lives of your loved ones? Are you going to to be more capable of fulfilling your life purpose after you reach your target weight?

Or, are you going to be the same old you on the inside, just noticeably more toned and/or ripped on the outside. Are you going to be able to perform any better? Will you be able to think and move any faster?

Are you going to be better, or just appear to be better?

Don’t get me wrong, weight loss goals are great. Being at your optimal weight improves your health and therefore increases your chances of fulfilling your core purpose.

However, the intention behind your weight loss matters. You have to ask yourself if your goals are superficial, to be sexier and better looking? Or, do your weight loss intentions come from deep inside your core, to help you perform and serve your loved ones better?

Superficial goal setting gets you superficial results and superficial fulfillment. To prevent this from happening, your goals should be formed upon and rooted in the foundation of your inner purpose.

Inside Out

When you start from the center and do everything from the inside out, everything you do, your every action and behavior will align with your inner purpose. You’ll stop wasting time and energy on other things that don’t align with your goals and your purpose.  You’ll stop swallowing parasites and drugs to reach meaningless goals. Everything you do will align with your inner purpose, and your life will be much more fulfilling and meaningful.

When you set a core goal, you should be able to say, “I want to be blank, so that I can accomplish blank.” The first blank should be your goal, and the second blank should be your life purpose.

So, how do we set health and fitness goals that really matter? First, we need to talk about the three different types of health and fitness goals: biometric, movement, and skill.

Biometric Goals

Biometric goals measure physical qualities, like how much you weigh and how big you are. They measure things like weight, girth, body fat, heart rate, blood pressure, or other testable statistics. Biometric goals can even include the alignment tests like posture, joint stability, and range of motion.

An example of a biometric goal would be: “I want to weigh 175 pounds so that I can be the best motivator, cultivator, and warrior that I can be.” Assuming that weighing 175 pounds would help me accomplish my purpose, I would consider it to be a worthy goal.

The thing with biometric goals is that all of they deal with physical qualities, not abilities or functions. Being the optimal weight is a great indicator of better health and wellness. Being healthy obviously helps you to perform better, but it doesn’t require better performance.

When you have a purpose, you need to be able to function and perform, in addition to being the correct weight. An MMA fighter, for example, needs to be a certain weight, but he also needs to be powerful, fast, and long lasting. He also has to be able to perform with skill and control. He needs to function and perform better.

Movement Goals

That brings me to the second type of goal. I call them movement goals, which are more complicated and harder to measure, but more indicative of higher function and capability.

Movement goals measure how far, how fast, how much you can move. Basically, they measure your capacity to create kinetic energy or force. In other words, movement goals are based on physical abilities, like strength, speed, power, endurance. They require performance tests, like how fast you can run a mile, how far you can throw a shot put, or how many pull ups you can do?

An example of a simple movement goal is…“I want to be able to run a mile in 7 minutes so that I can accomplish my purpose of being a motivator, warrior, and cultivator.”

Not that running a mile in seven minutes qualifies you as a warrior or motivator, but improving your ability to run faster will also make you a better warrior and motivator, because it gives you more energy, more stamina, and focus. Of course, more energy and better health makes any type of life goals easier to accomplish.

Performance Goals

However, the best indication of better function and health is a performance goal.

Skill and performance based goals are the best types of goals because they require you to improve your focus, balance, and control. They require you to do better, to do more with your energy. When you improve your ability to perform a skill, you gain more control and self-mastery. You gain greater awareness of your body, your mind, and your environment.

With greater awareness, mastery, and control, you’ll be able to perform better in everything you do.

An example of a performance goal is…

“I want to improve my punching technique so that I can accomplish my purpose of being a motivator, warrior, and cultivator.”

The problem with skill and performance goals is that they are often difficult to measure and quantify. For example, if set a goal to improve my punching technique, I’m going to need some way of measuring that. So, the question becomes, how do you measure improvements in skill and technique, when all of those things are subjective?

You need a second set of eyes, hopefully from someone that is experienced and knowledgeable, to give you feedback, so you know how much progress you’re making. A coach, teacher, or trainer can watch your performance and let you know if you’re improving. Or, you can film yourself, and get some before and after videos. This way you can watch and evaluate your own progress. Either way, greater awareness will always help you to stay on track by showing you visual comparison of your past self, to give you progress feedback.

If you really want to test your skills, compete. The ultimate test is competition against another person. Set a goal to win, and you’ll train harder than you ever trained before, and you’ll improve function better than ever.

“Which Type of Goal Should I Set?”

So, what’s the best type of goal you set? Biometric? Movement? Or skill and performance?  How about all three? Won’t being at your optimal weight help you run faster? Won’t being able to run faster help you to throw better punches?

A fighter, the most functional human being on the planet, would set biometric, movement, and skill goals at the same time. He would create a mixture of all three goals, to be lean and solid, to move powerfully and last longer. And, of course, he would set performance goals that relate to accuracy, skill, and control.

Imagine that you’re setting goals like you’re a professional MMA fighter and you’re getting ready for a fight. As a fighter, you would need to set goals that will help you move powerfully, with control and efficiency. Being able to do more with your energy

Now imagine that you’re fighting to accomplish your inner purpose. You still want to behave with power, control, and efficiency, so that you can make a bigger impact in the lives of your loved ones. You want to be able to make an impact, and doing more with your energy enables you to do that. Setting goals that help you to become more powerful, energetic, and skilled, also helps you reach your goals and make an impact. This is the key to experiencing happiness and fulfillment.

Making a Bigger Impact with Better Goals

As time passes, the more time and energy that you spend pursuing your goals and purpose, the happier you are. So, exercising with the intent to fulfill your inner purpose is a great way to experience happiness. Thinking of your inner purpose while exercising is also very motivating. 

Thinking of your inner purpose while exercising is also very motivating. Training with purpose actually makes working out easier and more enjoyable, because it makes you more energetic. 

The main point of setting goals like this is to create a connection and find a balance between your fitness goals and your overall life goals. If you think about your core purpose while you work to achieve your long-term fitness goals, you’ll do two things.

  1. You’ll enjoy the work and the pursuit of your fitness goals.
  2. You’ll be more likely to achieve both your long term goals and your inner purpose.

The work won’t be work, but it will be energy well spent and the pursuit will be more enjoyable.

Make sure you read my other articles as well so that you can learn more about the goal planning process. I even show you how to find your purpose and create daily habits to help you and reach your goals.

Core Mobility Exercise for MMA and Wrestling

The exercise of the Day:

WRESTLE: Leg Step Over and Around

In this exercise, you’ll notice the constant core rotation. Rotation and movement of the core is the root of all martial arts techniques, including wrestling, grappling, and jiu jitsu. By practicing this movement and improving your core mobility, you are increasing your ability to perform any grappling technique possible. You’re also increasing your ability to rotate your core from the ground, as well as strengthening your entire body and core at the same time. As your body rotates, your shoulders, hips, and core, are all activated, 360 degrees around. All sides, the front, back, left, and right, are activated. Everything.

Notice how my body weight is being transferred. The core supports (arms and legs) are alternating and transitioning at all times. As we face one way, my right arm and my left leg will support me fully.

As I step forward, I change the core supports, by taking my left foot off the ground and placing the right foot on the ground.

Then, I swing my left foot around my right leg as I rotate and face the opposite direction.

As my body rotates, I place both of my hands on the ground for an instant. Then I transfer my weight to my left hand, as I raise my right hand off the ground. At this point, my entire body has made a 180, and I’m supported by the opposing limbs, my left arm and my right leg

With contrasting core supports, opposite sides of the core are activated, and the entire core is activated at different times during the exercise. This also activates the medial, lateral, posterior, and anterior side of your core, as well as the medial, lateral, posterior, and anterior side of your legs and shoulders. This is the result of bipedal movement patterns that are featured in this exercise (google that if you don’t know what bipedal means!)

Also, notice the non-stop movement. Smooth, constant movement enhances mobility better than stop-and-go movements. It’s also better for your joints because non-stop movement makes you more fluid and powerful at the same time. When you’re able to keep moving without pause, you’re more efficient, so you’re able to transfer more energy to your opponent. You’re also able to burn more calories and move more energy throughout your body with constant motion.

Also, notice that you’re moving your entire body at once. When your whole body moves as one, and everything is in sync, there’s less stress on the joints and tendons. due to the fact that you’re moving your entire body motion and participation, your joints experience better health. Not one part of my body stays put during this exercise, so the entire body gets activated, but it is also relaxed as well.

The rhythmic activation of the motor neurons and muscle fibers is also healthy for the brain and the body. Rhythmic movements are more powerful, efficient, and physically beneficial than erratic, and non-rhythmic movements. Rhythm and timing is a huge part of MMA, so you definitely want to practice this as much as possible.

Lastly, your brain is activated completely, with perfect balance when you move like this. When you perform movements that are less fluid, less complex, and less dynamic, your brain is activated in unnatural ways.

Our most natural movements (rhythmic, total body, rotation, core mobility) are the most beneficial and functional. By performing this exercise, you’ll increase your ability to defend yourself, but you’ll also experience a healthier mind, body, and spirit as well. There is a reason that fighters are the most mental and physically functional athletes on the planet, and with exercises like this, it’s easy to see why.

Perform this exercise with caution, as always. Start slow, paying attention to your body, making sure that you don’t hyperextend or hyperflex any of your joints. Speed it up gradually. When you feel more comfortable, do this exercise as many times as you can for 90 seconds. To get stronger, to gain endurance, and increase core mobility even more, push yourself to perform as many reps as you can in 90 seconds. Pushing yourself to maximize your mobility, will provide the perfect intensity for better function, better health, and better martial arts performance.


Goal Planning: Finding Your Core Purpose

“How do I know my core purpose?”

Finding your core purpose is a difficult task, one that can take a lifetime to complete.

If you don’t know your purpose, that’s OK. You’re not alone. In fact, a lot of people don’t ever take the time to consider it, so even fewer people are able to actually know their core purpose. The reason for that is because defining your purpose is very challenging and confusing.

It seems to me, that all living beings have an innate need to honor and protect that which provides them with energy, or their food source. In other words, the ultimate source of our energy and life, whatever that is for you, should be what we live our lives to serve and cultivate.

Our core purpose as living beings is essential to serve, honor, and nurture our source of life and energy. So, whatever your purpose is, it should be something that improves the wellbeing of your environment, community, and tribe, because you need them to breathe, eat, drink, and live. The more that you can improve the wellbeing of your environment, community, and tribe, the better that you will breathe, eat, drink, and live.

So, when I begin training with a new student I always ask

One of my new personal training clients, Nancy, had no idea what to say when I asked her to declare her purpose.

“Ummmmm, my purpose is to enjoy life?” she responded, half asking half answering. “I don’t know. I’m going to school to be a nurse, but it’s not my purpose. It’s my profession. How do I know what my purpose is?”

“Good question!” I answer. I always put it as, 4 questions. 

  1. What do you want?
  2. What do you want to be?
  3. What do you want to be able to do?
  4. What do you want to be able to do for your energy source?

“To know that, you have to know yourself very well, and you also have to have a lot of awareness for your surrounding environment. Meaning, you have to know what you’re able to do, while also knowing what the world needs. You have to know what you want, deep down inside, and some people never go there.”

“I know who and where I am. I’m Nancy, it’s Tuesday, and we’re in San Jose, CA.” She says sarcastically.

“OK. That’s a start, but to really know yourself is to know what you like to do with your time and energy. What do you like to do? What did you do this week?” I asked her.

“I went to school, went to work, hung out with my friends, and worked out.”

“Nice. Now, what do you love the most? What are you most passionate about? Who or what would you get in a fist fight to protect?”

She says, “I love my family and my friends, and I would beat the crap out of anyone that messed with them. I would fight to protect a helpless person too, like a little kid or a super old woman.”

“Very nice! You have a lot of passion, fire, and love for your friends, family, and your community.” It makes things so much easier to train people when they give a shit about things.

“Your purpose is to use your time and energy serving those people you just mentioned. Don’t forget that part of your purpose is to serve and protect your loved ones. Your inner warrior should definitely be one of the voices you listen to when you think about your inner purpose.”

Nancy looks at me funny. “My inner warrior?” she asks. “As in I’m going to be fighting in a war?”

“Life is a fight, a constant challenge. We’re constantly fighting to survive and thrive, and part of your life purpose is to help your loved one’s do the same. They need you to be able to compete and “fight” for them in this challenging environment.”

“Gotcha. You’re using fighting as a metaphor for doing well in life? The better that I can “fight”, the better that I can provide for my family and community?”

“YUP! Now, we know who you love, but what do you love doing?” I ask.

“I love nature, animals, and traveling. I love to paint and draw. I love baking and playing music, often at the same time. I love all animals” Nancy says with a big smile on her face.

“Excellent! But you’re leaving someone out” I explain. “Who else do you love? You love yourself, don’t you?”

“Obvi!!! Who doesn’t?!”

“Well, some people live their entire lives serving other people or other causes. Because they never spend any time and energy on themselves, their health suffers” I tell her.

“You’re also “fighting” for your own well-being, as well as for those around you. If you aren’t happy and healthy, you’re not helping anyone or anything.”

“I have to be healthy and love myself before I can effectively pursue my purpose?” Nancy asked.

“Exactly. You must be powerful and energetic yourself before you can go out there and make an impact” I say. “Now that you’ve told me what you love, it’s time to tell me what are you good at. Do you have any special skills, talents, or abilities?”

“I make the best cookies and brownies, I can sing and play the piano, I’m a straight A student, and I’m really good with kids. Back in the day, I was the captain of my volleyball, swimming, and softball team.” Nancy responds modestly, trying not to brag.

“Wow! You are very talented and intelligent, which means you’ll be able to help a lot of people and make a bigger difference.” I tell her as I try to make sure that she recognizes the potential of her own power.

“Now, what are your ambitions? What do you want to do while you’re on this planet?” I ask.

“I’m not sure what I want to do, but I know I want to help people. I want to see the world, and I want to be a mother and have a family of my own,” Nancy says with confidence.

“Excellent. It’s a lot easier to find your purpose when you know what you love and what you want out of life. It also helps to know what your unique skills and talents are.

“One more question. If you could join any cause or any type of social movement, which one would you choose?” I ask her.

“I want to end homelessness. I would really like to help homeless people.”

“Awesome. From that information, you should be able to determine a righteous purpose. Now that we know what you love, what you can do, and what you’d like to do, we can determine who you are going to be. All you need to do is combine your love, passions, and ambitions, with your skills, abilities, and opportunities.”

“That sounds too easy. What if I’m wrong, and we pick the wrong thing?”

“Honestly, you’re probably going to be wrong about your purpose, especially since you’re young and you have less awareness, and that’s OK. The truth is that things change, and we have no idea what life has in store for us. You never really know for sure until it’s over.”

“Wait, what?! This whole discussion is a waste of time?” she asks

“Not at all. The important thing is that you spend your time and energy pursuing something. Anything. Spending a lifetime of time and energy spent on nothing is a waste, but time and energy spent pursuing any type of passion is time and energy well spent.”

“You don’t have to find your purpose right now, but it’s also good to know that your time and energy is meant for something. Like I said, a lot of people don’t even think about it, and even fewer people spend very much time and energy figuring it out. Just attempting to figure it out is better than complete ignorance and stagnation.”

“What if I can’t make a decision? There are so many options that it’s confusing!” Nancy says as she overwhelms herself with all of the possibilities for her life path.

“If you don’t know why you’re alive, then you’re a student figuring it out. Right now you’re learning how you can best serve those that you love, searching for the righteous path. You might find a new path along the way, or you may reach your initial destination. Who knows?

“Regardless, it’s time to start walking with intention and purpose. It doesn’t matter what path it is, just get walking and start pursuing something.

“Those with a purpose have an easier time staying shape, because they have something to live for, and they have goals. They have a reason to be alive. Give yourself a reason to live, set some goals, and watch how easily the energy flows.”

I finished our discussion with my four questions.

Now that you have thought a little bit about what you like, what you like doing, and what you’d like to do better, I’ll ask you four questions.”

“What do you want?” I said.

“I want a beautiful family, a house, and a great career.”

“Perfect. What do you want to be?”

“I want to be an educator in the nursing field.”

“Excellent. What do you want to be able to do?”

“I want to be able to teach nursing at a nice university, and I want to be able to raise my family in a beautiful and enriched homestead.”

“One more. What do you want to be able to do for your energy source?”

“What energy source?”

“Who gives you your energy?

“The food I eat and the air I breathe comes from the planet or the environment.”

“Who pays for that food? What creates the oxygen you breath?”

“My parents are putting me through school right now, and the oxygen comes from the ecosystem. .”

“Interesting. You say, the planet, the environment, your parents.”

“What can you do for your ancestors and your planet?”

“I can honor my ancestors and planet Earth by being an honorable person, taking care of myself, my family, and my environment, I suppose.” Nancy says brilliantly.

“Now, if you don’t know what your purpose is by now, then you haven’t been paying attention. Now that you know your purpose, it’s time to set some goals, so that you know you’re always on the way to accomplishing that purpose.”

Check out the previous entries in my goal planning series, to learn how to create goals, and a plan that match up with your core purpose. Once your purpose, goals, plans, and actions align, you’ll experience much more fulfillment.

Goal Planning: What Is Your Purpose?

“What’s your core purpose?”

That’s always the first question that I ask, whenever I’m training a new student.

Most people don’t have an answer for that question. Startled and confused, my poor clients usually look at me crazy, like I’m their dad or their high school counselor.

So, I’ll ask in another way. “Why do you exist? What do you want to do with your time and energy in this life? What do you want it to say on your tombstone?”

Still, they look at me like I’m on drugs.

One client, named James, said, “You know, you’re not Dr. Phil or Tony Robbins. You’re my trainer. I just want you to show me how to train, eat, and stay healthy. We don’t need to get into a deep discussion about spirituality and religious beliefs. I’m supposed to be learning self-defense and getting in shape.”

“Your life goals have nothing to do with your fitness goals? Your deepest desires and inner purpose don’t affect your choices and behavior? How do you expect to get in shape and learn MMA, if all of this is unrelated and irrelevant to your core purpose? How can you expect to achieve your fitness and training goals if they don’t align with your life goals?”

He answers back, “Well, my life goals and fitness goals are two totally different things. If I say that my purpose is to help my kids to grow up to be strong, healthy, and happy, how is that supposed to affect my workout? Like you’re going to have me to different exercises if my purpose is to teach literacy to the uneducated or to find a cure cancer?”

“Listen. I know this unorthodox. Most people don’t ever talk about their purpose, especially to their personal trainer. However, I use this method to help people reach their goals all the time. Just tell me why you want to get in shape and learn martial arts.”

Why get in shape?

James finally gives me an answer. “Well, I want to get in shape, and I want a better-looking body. I want to look sexier for my wife, and I want to be a good example for my kids. I figure that if I look better, and feel better, they’ll have a better life.”

“So you’re a father and a husband. Those are two very important purposes that require a healthy mind and body. What else do you do with your time and energy?”

“I’m director at a non-profit. I work long hours and help a lot of people.”

“Good!” I say excitedly. I love it when my clients have ambitions and drive. “You’re a man with a lot of purpose, and therefore, you have good reason to stay in shape. The more meaning behind your life goals, the more likely you are to achieve your fitness goals. Why? Because being in good shape helps you to achieve your life goals. Being full of energy, having focus and balance, and feeling good, helps no matter what your life goal.”

“You’re saying you want to know my life purpose because getting in shape and learning martial arts will help me achieve my life goals?” James says as the light bulb goes on over his head.

“Exactree! It’s super important that your life goals align, and that they are connected to your health and fitness goals. The stronger the alignment and connection between your life goals and your health and fitness goals, the more likely you are to achieve both.”

Goal Connection

“We’re having this discussion because my life goals and my fitness goals are connected…because they both affect one another?”

“YUP! Your inner purpose is the central consideration whenever you do anything. It’s the compass, the foundation, and the basis for every decision you make in your life. Your purpose is the cause to the effect of your behavior decisions. So, whenever you’re setting goals, it’s always important to start with your purpose, because it’s central to everything you do.”

Your purpose should determine your health and fitness goals because health and fitness is a prerequisite to fulfilling that purpose. This is why people with a lot of purpose have a lot of reason to stay in shape and to be healthy, well-functioning human beings. People with a lot of purpose also have to be sharp, energetic, and long lasting.

If we all understood the importance of health and wellness as it relates to our ability to perform and function at home, at work, and everywhere else, we’d all be in excellent shape.”

“Do you think about your inner purpose when you workout?” he skeptically asks me.

“You bet your bottom dollar I do. When I’m training, sparring, or drilling, I imagine the energy flowing through my mind and body, and the intention for that energy flow is always purposeful. I move and release my energy to improve my energy levels, increase control, focus, and stamina so that I can better serve my inner purpose. I imagine that more that I move, and the more energy flowing through my body, the closer I am to achieving my purpose.”

“Alright, Mr. What’s your purpose?” he asks curiously.  

“I am a warrior, motivator, and cultivator. My purpose is to help balance the energy flow throughout the world, by helping people to connect to their inner warrior, through martial arts training. I believe the warrior spirit is missing in today’s society, but if we’re able to able to awaken and revitalize that spirit through the pursuit of our inner purpose, things in the world would improve significantly. Not to mention all the people that would live healthier lifestyles.”

“You’re saying a lot of people don’t have a strong inner purpose, and this is why they live an unhealthy lifestyle?” asks James.

“Kind of. More like everyone has a very strong and meaningful inner purpose, but most people don’t realize what that purpose is, nor do they set goals to fulfill it. We all have a good reason to live a healthy lifestyle, but not all of us see the connection to the things that matter most to us. No matter what you’re passionate about, whatever matters to you the most, you can do more to serve the things that deserve our energy.”

Why get in shape?

“So I’m getting in shape and learning martial arts for my family, my career, and my community, only to serve them better.

“We aren’t training with the sole purpose of making your loved ones happier. This is about making you happier too, because your experience also matters. It’s not all altruism and sacrifice. Part of your inner purpose is to experience health, happiness, and pleasure. This is harder to do when your body and mind suffers from poor health and dysfunction. You have to take care of yourself to experience fulfillment.” I explain, as our purpose discussion comes to a full circle.

“Now, write down three things that would describe your purpose. Usually, your purpose is a type of person or a profession, like. Other purposes that other people have used were: father, mother, educator, student, gardener, healer, builder, entrepreneur, influencer, diplomat, ambassador, soldier, fighter, champion, or peacekeeper.”

James digs deep and finally reveals some of the goals that he’s been keeping to himself. “I want the non-profit that I direct to help everyone that needs help in our community, I want to be a philanthropist, and I want to be the best father and the best husband that I can be.”

“Boom! You just said three things. Philanthropist, husband, and father. You might have also said leader, guardian, founder, patron, or guide. Now, write down three of these on a piece of paper. Draw a circle around them. That’s your purpose. It’s the core of your identity, the center of your world.”

“Now that we know who you are going to be, it’s time to set a long-term goal.”

Check out my next article in my five-part goal planning series,

Goal Planning: Setting Righteous Goals

Move Smarter, Get Smarter: Why MMA is Good for Your Brain

I was recently insulted by a woman I was talking with at a party when she assumed that I was unintelligent. We were talking for a bit when all of a sudden she said “I’m kind of surprised by you. At first, when you said you’re a trainer and you used to be a professional fighter, I wasn’t expecting you to be able to speak with any kind of intelligence or thoughtfulness.”

It’s was a nice backhanded compliment, but I took no offense. Most people assume that fighters are thoughtless, unintelligent, and out of control.

“Why is that?” I asked the woman.

“Aren’t cage fighters kind of crazy and violent? How smart do you have to be to get your lights punched out?”

I responded, “That’s a great point. Getting in a cage fight is probably not the most intelligent thing to do, but martial artists are usually well balanced, calm, and very aware. This is because practicing martial arts is actually one of the most intelligent workouts you can do. It activates your entire brain and body better than any other workout. In fact, martial arts training is great for helping you to be more balanced and aware. I believe that it helps to expand your consciousness better than any other workout.”

“You’re saying martial arts is as enlightening and enriching as my yoga workout? You are crazy!” she said, this just one minute after implying that I was intelligent and thoughtful.

“For serious,” I told her. “The full-body, dynamic movements that you perform in martial arts stimulate the brain with natural, innate motor patterns, helping the nervous system to develop with balance and strength.”

I explained to her that humans were made to move. We achieve optimal brain health through dynamic, full body movement, and we experience nerve degeneration and dysfunction with immobility.

“OK. I’ll buy that, she admitted reluctantly. It makes sense that moving activates the nervous system better than not moving. Now, how is martial arts supposed to expand your consciousness and increase your awareness? How does it make you more balanced and aware?”

I said, “The more you move around and activate your muscles, the more you become aware of yourself and your body. When you perform complex, full-body, and dynamic movements, you become even more aware your body and what it can do. The more complex and dynamic the movement, the more self knowledge, skill, and control that it requires. MMA is the most complex and dynamic sport in the world, so it requires a lot of self knowledge, skill, and control.”

“OK,” she says, still skeptical. “I’ll also buy the whole thing about complicated motor patterns requiring more balance and self-awareness, but how in the world does martial arts training help you speak with more intelligence and thoughtfulness?”

“Well,” I said, “a conversation between two people is much like a fight. Having a good conversation and winning a fight both require improvisation, quick reaction time, and awareness of the other person. A good fighter and conversationalist have to think ahead, so they can both react to the thoughts, expressions, and actions of the person across from them. You must be must be able to feel the opponent and pay attention to their position in a fight, just like you have to ”

MMA training forces you to pay attention to the person in front of you. The more time you spend training with a partner, the more time you spend training yourself to be more mindful of the person across from you. Basically, you ”

She says, “You make it sound like practicing martial arts will make you better at everything, just because it’s a challenge that requires large amounts of skill, awareness, and balance.”

“Exactly. The way that you train your mind to operate during your workout affects how

“Since MMA is a sport that requires you to learn several complicated movements, and it requires that you move dynamically, with balance and control. It’s a sport that requires many skills and abilities. A living being with more skills, abilities, and awareness possesses more consciousness than a living being with fewer skills, abilities, and awareness.”

Basically, the type of challenge you’re faced with in martial arts training helps you to face challenge better in everyday life. It’s the same with music, art, cooking, and anything else that requires skill, awareness, and control. It’s called mastery. The more difficult the skill or the challenge, the more self mastery and environmental awareness that it requires. They call it martial ARTS because only an artist of kinetic energy can perform the movements with mastery and balance.”

“What do you do for workouts?” I asked her.

“I do cardio, weights, and pilates. But I only do that to stay in shape. I’m not getting ready for a fight or a competition.”

“You’re not competing for anything in your life? Is your life so simple and easy that you don’t need to compete with anyone to get all of your needs and wants fulfilled? How much skill and awareness does it require to live your life?”

“No. My life’s not easy,” she said. “I have two kids, a high-pressure job in Silicon Valley, and I’m on the PTA at my kids’ school. I need to be “on” all day. If I mess up, there are serious consequences.”

“Lady! You can’t tell me that you’re not getting ready for a fight or a competition. Every hour of your day demands mindfulness, balance, and efficiency. You need to do martial arts training more than a professional fighter does!”

By this time, I was getting a little impatient, as she was fighting the facts. Obviously, she had a strong warrior spirit since she “fights” so hard all day, every day. Why wouldn’t she benefit from being more efficient and powerful, like an MMA fighter or martial artist?

“You see, when you workout, you’re shaping more than just your body. When you exercise, you shape your brain as well. What you think and feel matters when you exercise, and your workouts, exercises, and movements can really improve the way that you think and perform outside of the gym.”

“So, you’re telling me that I’m dumb, out of control, and unaware because I do the elliptical and

“All I’m saying is that you shouldn’t assume fighters to be unintelligent or thoughtless when you exercise several times a week with simple, mindless workouts. I’m not saying that you’re simple and mindless at all, BUT you could have more awareness, mindfulness, and control, if you did martial arts training instead. You might even be able to conversate better if you train long enough.”

“So you’re saying with enough training, that, one day, I’ll be able to talk trash better than you?”

“No, don’t be silly. I’m almost a 9th-degree blackbelt in trash talking. It would take decades of training to talk trashier than me.”

1.1 More Movement

What’s the Best Workout?

People always want to know the best way to get in shape, and as a personal trainer and MMA instructor, I’m often asked, “What’s the best workout? What can I do to get the ‘best shape ever’? What’s the fastest, easiest, cheapest, most fun and effective way to reach my fitness goals?”

That’s a really good question, because good shape, healthy, and fit are pretty vague words to describe such a specific desire,  there are all kinds of ways to define those things.

Depending on your definition, “good shape” might mean looking lean and muscular, or it might mean feeling good, being energetic, and having a sound mind. “Good shape” could mean that you’re strong, long lasting, and agile.

Regardless of your definition, there is

They want to know the very best, most effective workout that there is.

Move Just move! It doesn’t really matter how you do it, just move your body weight from here to there, and keep it moving. The more you can move, the better your health, shape, and overall function.

That seems obvious, right?

But then people will ask “What about Muscle? I can’t build muscle unless I lift heavy! Bodily movement doesn’t activate enough muscles.”

Building muscle with body weight movement isn’t that hard, especially if you accelerate your body as fast as you can. Moving as fast as you can requires quite a bit of muscular activation Move more and move faster! Moving faster and further burns more calories, and moving faster activates more muscles.

“I just want to have more energy and feel better. I’m not trying to win a race or win a bikini contest!

What if you just want to feel better and have more energy? Move faster and further because it increases blood flow and energy levels.

What about Longevity? What if you just want to be healthier and live longer? Move more and move faster! Duh!

What about Neuroplasticity What if you just want to have more focus and intelligence. Freakin move!

Move More, Get in Shape Regardless of your goals, the trick to getting in shape is to move more.

What is More Movement? Moving your body more means moving your body with more speed or moving for longer distances, or both. Training to move faster for longer periods of time will address all of your training needs at once.

Immobilization vs. Movement Rather than sitting still, and keeping your core in the same spot, like you do when you hit a yoga pose or when you stabilize your body to lift weights, the idea should be to move your belly from one place to another.

Not Yoga or Weights With yoga, you mainly keep the core still while you stretch, lengthen, and relax your muscles. With weight lifting, the main objective is to stabilize the core, while maximizing muscular contraction and muscle tension.

Balanced Between Both When you move your body from one place to another, you’re somewhere in between yoga and weightlifting,

Stiff or Flaccid  Imagine if all of your muscles contracted at once. You would be stiff as a board. Now imagine that none of your muscles can contact. You’d be a puddle of water. Either way, too much contraction or too much relaxation, and you’re not moving.

Alternated Activation However, moving your body requires a mixture of both relaxation and contraction. However, bodily movement requires an alternation between on and off. With continuous movement, you go back and forth between contraction and relaxation, tension and laxity, unlike yoga and weightlifting, where you primarily do one or another.

Energy Flow This balance between activity and inactivity enables movement, but it also increases the amount of blood and energy that move throughout your body. With waves of activation and deactivation and waves of flexion and relaxation, energy is put in motion.

Energy Congestion Too much flexion decreases the ability of blood to move through the capillaries, leading to congested energy channels. Flexed muscles and congested blood vessels lead to an accumulation of lactic acid. On the other hand, if you don’t flex your muscles at all, energy flow won’t increase at all, due to a lack of energy demand.

Continuous Flow Continuous, dynamic movement requires repeated, rhythmic flexion and relaxation. This alternation between the opposites causes the body to pump more blood and energy throughout the body. Alternating between activation and deactivation is the best way to increase energy flow, because energy demand is increased by muscle flexion, and blood can move through the arteries, veins, and capillaries when there’s relaxation.

Who cares about Energy Flow? Energy flow is the number one determinant of health and wellness, so if you want to get in shape to live a longer, healthier life, you should focus on moving your body first. The more you move, the longer you’ll live. The strength of one’s energy flow also determines their athleticism, sex appeal, and mental capacity. I know it sounds like I’m saying that you’ll live longer, feel better, perform better, and even get laid, if you can move more. That’s exactly what I’m saying.

Mind Control All this balance between activation and deactivation requires a lot of coordination from your brain. Moving more requires more control and attention than any other type of immobilizing workout. This means moving faster and further is a better workout for your brain as well. Nothing lights up your brain like full body movement, and so nothing creates more energy flow throughout the brain, than moving your body.

Physical Balance Not only does your mind grow stronger with bodily movement, but so does your body. When you move, you have to balance the activation within your body. This means that one side of the body has to flex, as the other side of the body relaxes. It’s called reciprocal inhibition, and when you move from one place to another, you alternate between activation and inhibition, alternating from left to right. Balanced activation means balanced movement, so balanced movement means balanced muscle growth.

Natural, safe and healthy All in all, moving dynamically is better for your muscles, joints, and tendons, since we are made to move. Our bodies and minds were designed to move fluidly and freely, and therefore, it’s better for our joints, tendons, and muscles. Our most natural movements, running, jumping, swimming, etc., all require dynamic motion and mobility, all are great for your mind and body.

Performance Since moving your body creates more energy flow and gives your brain a good workout, it also increases your ability to perform on a day to day basis. Regardless of your profession and your purpose, energy flow and mind control will help you perform your job better, so the more you move

Athleticism Moving dynamically is also better for your athleticism and coordination than yoga or weights. Our most athletic movements are made possible with bodily motion, not stiffness or hyper flexibility. Running, jumping, throwing, kicking, and almost any other athletic activity is made possible with movement. The more you’re able to move, the more athletic you are, plain and simple. Yes, being strong and being flexible help you to move more powerfully, but practicing more dynamic movement helps you to be more powerful than practicing strength training and flexibility training separately.

Bigger Picture So, the answer to all of your problems is to just freaking move. It will make you look, feel, and perform better than anything else. Moving is so good for you, that it makes the world a better place. At the end of the day, when you’re a more focused, energetic, and better feeling person, you’re a better person overall. If we all moved a little bit more, the world would be a better place for sure.

1.2 Better Movement

Most people workout and train for the sole reason of burning calories. Other people go to the gym to get better at something. Some go to improve their health and extend their lifespan.

Whatever your reason for working out, trying to improve your ability to move should be your number one priority. This means that your focus while training, should be to move more.

Regardless of whether you want more muscles or less fat, moving better will help you to do both. Regardless of whether you’re trying to increase health, mental function, or extend your life, moving better will help you do it all.

What does it mean to move better? Moving better means moving with more energy, power, and skill. Moving better means improving the efficiency of your movements, moving more with less energy. Essentially, moving better means higher quality motion, void of waste and errors. Moving better means having more control and awareness. 

Being more efficient with your movement and using you less energy to move the same distance means you’ll have better endurance. Moving better means relaxing and conserving your energy and avoiding wasted energy. Over activation of the muscles decreases your ability to move, while activating just the right amount will get you there the fastest, without wasting energy.

Activating just the right amount of muscles requires quite a bit of finesse and control. Activate too many motor-neurons or too few motor-neurons, and you’ll move slowly either way. When you move better, with more speed and energy. Better movements are also more accurate and precise, which also requires control and finesse as well.

What’s so good about having more energy and being able to control your thoughts and actions better? Well, you’re just more awesome, and you do everything better. Seriously.

Regardless of whether you’re a parent, computer engineer, teacher, or MMA fighter. Being able to move more efficiently and effectively, with more power, control, and endurance will help you perform and do your job better. With better control, more power, and endurance, you’re able to be more effective at everything you do.

When you move more efficiently, and you push yourself to move faster or further, using less time and energy, you create more energy flow throughout your body. It makes you more energetic, and enables you to tap into more energy.

Having more energy means you have more energy to put towards work, play, whatever you want. You’re more awake, you’re quicker, and more mindful when you have more energy.

When you learn how to put energy in motion with better control, more power, and endurance, you learn how to do more work, and you’re more productive.

So when you workout and you practice moving better, you’re learning to create more motion with less energy, or burning less energy to accomplish the same feat. Your movements are more effective, they waste less energy, and they create more motion.

Moving more, moving faster, moving better requires more energy and more muscular activation. This means that when you workout, if you focus on moving more, you’ll activate more motor-neurons, more muscles, and more nerves. Essentially, moving with more power means you’ll have a more powerful body.

Moving faster and further, while using less energy, is also a good way to build a strong mind as well. It’s the way that your mind works, when you practice mobility improvement. Your neurons and thoughts are very active when you move, but when you concentrate on moving better, your motor neurons light up even more.

All this mental control and balance paired with greater energy flow, means you’re more effective, and you’re able to make a bigger impact. So, regardless of whether you’re a school teacher or a fire-fighter, you should be trying to move your body more.

1.0 Movement

Life is defined by movement. This is why all of Combat Circuit’s training philosophies are centered upon improving mobility.

Movement, kinetic energy, bodily motion, mobility, flow, the acceleration and displacement of your body mass. Whatever you want to call it, movement is what enables life to exist.  Movement is what creates energy flow throughout our bodies and minds. Movement is life.

You can always tell if something is alive when it moves. Typically, when something stops moving. Life is all about movement…continuous, never ending movement.

The more an living organism moves, the more energy that is flowing through it. The more energy running through an organism, the more alive it is.

The more an organism is able to move, the more food and energy it can secure, the better it can defend itself against predators. The more an organism can move, the more it can breed and reproduce. Basically, in life, survival and reproduction are based on how well you move.

During most of human history, if you wanted to eat, you had to be able to move. Back in the day, when people had to hunt, gather, or farmed to get food and energy, before there were food delivery drive-ins, and grocery stores, people had to move. Not only did you have to move to get food, you had to move efficiently and effectively. If you wasted energy when you went about finding or producing food, you would die.

Let’s look at it from the hunter gatherer perspective. A lively, energetic hunter-gatherer with superior mobility was able hunt better. Since he was able to find more food, he was able to connect to more energy, helping to grow stronger and more energetic.

The farmer is also able to feed himself better when he’s able to move better. He’s to farm more land and harvest more crops when he’s able to move better. To a farmer, better mobility means better yeilds. The farmer that can move better is the farmer that is less likely to die of starvation.

Even the warrior, soldier, or the fighter is also able to fight better when he’s able to move better. Before we became dependent upon the police save us, human beings defended themselves from attackers and wild animals with mobility. Fight or flight, mobility meant survival. Because standing your ground to fight, or running to escape danger, both require superior mobility. This is why success in martial arts, combat, and self-defense is largely dependent upon one’s ability to move one’s self. This is why Combat Circuit is based upon movement.  

Farming and foraging, flight or flight, and of course, finding love, all made possible with bodily movement. I call it the 3 F’s that defined the evolution of human movement. Bodily movement and mobility literally shaped our minds and bodies. 

Mobility not only helped our ancestors to defend and feed themselves, but it also increased their chances of successfully breeding with a mate. That’s right, being able to move well was really helpful to a single young hunter-gatherer that was trying to get lucky.

This is why we’re wired to find mobility to be sexy and desireable. There are a definite set of physical traits that are known to enhance one’s mobility, and it’s no coincidence that those same traits are also found to be attractive to the opposite sex. Round butts, long legs, slender waist, and a toned upper body were all signs of a person’s ability to move well. Is it any wonder that people that possess those traits are often found to be physically desirable as well?

Imagine a spry, lively, young hunter-gatherer that is able to move well and find lots of food. Let’s imagine that he’s also able to defend himself from enemies and predators. A hunter-gatherer that can move is likely to be desired by several female hunter-gatherers because he’s more likely to be able to provide for and protect his offspring. Essentially, having the ability to move meant you were likely to be a better parent. If you were able to move well, your little baby hunter-gatherers were more likely to survive, because you were able to defend them from danger and provide them with lots of food. 

This means that young, healthy hunter-gatherers with better mobility had better chances of mating with the opposite sex, and their offspring had a greater chance of survival. Again, life or successful reproduction is based on movement.

They often say “Only the strong survive”, but it should be more like “Only the mobile survive.” From my perspective, survival training is all about improving your ability to move. 

Even in success in sports is determined by one’s ability to move. Speed, agility, endurance, and powerful movements like throwing a baseball or swinging a bat. Our most athletically demanding actions are all matters of mobility. From running to jumping, throwing, and swinging, it’s all mobility.

Bodily movement also keeps us alive. When people stop moving, they start dying. Mobility is the most beneficial and healthy way to exercise, meaning, the most healthy forms of exercise are also great at enhancing mobility. In terms of survival, moving is such a rewarding activity, it’s easy to see why practicing mobility is intregal in developing a fit and healthy mind and body.

This is why people who are able to move well are healthier and live longer. Mobility will increase your lifespan, improve your cognitive abilities, relieve stress, and improve your athleticism better than any other activity. Practicing mobility will improve your ability to perform in many ways, it can get you a girlfriend, and it can even bring world peace. Seriously, better mobility practically makes you better at everything.

What do I mean when I say practicing better mobility?

Moving better means moving faster, moving for longer periods of time, and moving with better control. It means you can physically move a great distance, without running out of energy or suffering from injury. Appropriately practiced mobility is fluid, efficient, and powerful. Basically it means moving like human beings, instead of moving like robots. It means moving efficiently and gracefully, while also moving with power, balance, and control. Practicing mobility means moving better and moving more.

That’s what this blog is all about. The purpose of this my life and Combat Circuit is to increase the flow of energy throughout the world, by increasing the amount of bodily movement. My mission is literally to move people, or rather, to get people to move themselves.

Future blog posts will include methods for improving mobility through the practice of martial arts, and will be geared toward helping you understand how your body works and how it are meant to be used. Hopefully it helps you to understand body mechanics, physiology, martial arts, performance, and strength conditioning. Hopefully I can help you to achieve better mobility, and help you to increase energy flow.

Read my blog and watch my youtube videos, and you will be healthier, you will be more powerful, and you will even learn how to defend yourself better.

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