Goal Setting

Summer is finally here and it’s time to start setting your summer training goals! Goal setting is a critical component to training well and requires careful thought and organization. Below is a formula you can use to start setting your goals TODAY:

  1. Clearly define your goal.

    If it involves losing weight, give an amount you want to lose. If it involves promotion, give the belt color you want to get. “I want to lose 20 pounds.”OR “I want to get promoted to my next rank which is Green belt.”

  2. Set a definite date by when you will achieve your goal.

    a)“Today is (date) and in 3 months, on (mm/dd/yyyy) I will have…. (lost 20 lbs, been promoted to my next rank, etc.)

  3. Explain how you plan on achieve your goal.

    This is your ACTION PLAN. The more specific you are the better!
    a) I will get promoted to my next rank by attending each of my scheduled classes every week and by attending open mat twice a month to practice my shadow boxing.”

    b) “I will lose 20 pounds by attending each of my scheduled classes every week and by using the fitness center twice a week.” Be sure to include important dietary changes you will implement to accompany your workouts (not eating fast food, cutting back on soft drinks, eating more salad and veggies, less processed foods, etc).

  4. Write or type out your goals and place them where you will see them regularly.

    Good places are on your bathroom mirror, next to your bed, on the dashboard in your car, at your desk, on your computer monitor, etc. Seeing your goal daily and repetitively will help you stay focused on what you have promised yourself you would do, how you plan to do it, and by when you will do it by.

  5. Recite your goal out loud every morning when you wake up and every night before you go to sleep.

    Turn your goal into a healthy obsession. By always keeping your goal on your mind you are less likely to get distracted and more likely to follow through on your plan.

  6. Keep a journal of your progress.

    Every time you come to class – note improvements that you’ve made, or areas you want to improve. This is where you can keep track of mini goals: “Today in class I did 15 pushups, by next week this time I want to do 20 pushups. I will prepare for this by doing pushups at night before I go to bed starting with 10 pushups on the first night. Each night after that I will add one more pushup until I get to 20 pushups.”

This is just one of many ways to set a goal. If you have any questions about goal setting, talk to your coaches! We are here to help you become better and we want you to succeed.

Recent Team Academy Fight News

MMA Results:

  • John Castaneda has gone 1 – 1 since April 2018 with Combate Americas, winning his last fight at Combate 35: Combate Estrellas 3 defeating his opponent by an Arm Triangle Choke.
  •  Kazim Kahn Turned pro back in April 2018 and has gone 1 – 2, with his one win coming by unanimous decision with HFC 37 in Hammond, IN
  • Kaitlin Young Is 3 – 0 in her return to MMA winning her first fight by unanimous decision at Rizin 12 and her most recent win coming at Invicta FC 35 by referee stoppage in the 3rd round
  • Anthony Kromvig is 1 – 1 since March 2018, losing a tough decision at A-Town Throwdown 13. But he bounced back for a win at 3 River Throwdown 15
  • Grant Bolduan Lost his first fight at LFA 61 by decision but bounced back in his second fight to win at LFA 68 by referee stoppage in the 2nd round
  • Josh Fleck is 4 – 0 in his amateur career with his most recent win coming at 3 River Throwdown 15 by unanimous decision
  • Ryan Ferguson Has won his last 2 fights; at No Mercy 9 by unanimous decision and at A-Town Throwdown 14 by neck crank

Muay Thai Results:

  • Troy Jones: Is 3 – 0 since signing on with Glory. His 3 wins coming by 2 unanimous decisions and a KO 1:00 min into the first round
  • Tom Jenkins Is 3 – 2 since turning pro and lost a tough first fight with Glory at Glory 58: Chicago Superfight series by KO in the 3rd round
  • TBA’s 2019: Josh Fleck, Josie Lidberg and Bryan Beck all fought hard but lost their first fights of the tournament. While Sean Nonhof won 4 fights in decisive fashion to win the title in the Novice Light Heavyweight division

Being a Good Training Partner

Coach Greg Nelson talking about the importance of helping our partners train and how to be a good training partner

 

 

What is Meaningful to You?

minnesota thai boxingPeople that are at the top of their game, whatever it is, know what is meaningful in their life.  Meaning is a powerful driving force but, how do you know what you find meaningful when asked. High performers worldwide were asked some basic questions about what living the most meaningful life means to them. They were  asked, “what do you find meaningful to you when you have two options put before you?” Now when you have two bad options you can choose neither.  When you have one good option and one bad option, simply choose the good one. Yet, when you have two good options or opportunities put before you, how do you know which one is going to be best?  High Performers choose the one that is going to be most meaningful. So how do they choose what is the better more meaningful option/opportunity?

First, it was found that meaning is closely associated with enthusiasm. Simply put, which choice excites them the most. Which choice would they want to spend the most time doing for the longest time. Which one would they talk about the most, geek out about, they wake up thinking about and wanting to do it. Second, there was a deeper level of connection. They found it to be something that was right to them. It had greater depth and/or they found a better connection to the people associated with one option and found deeper relationships. Third, they find more satisfaction by doing one over the other. They feel that they will be more fulfilled, more satisfied at end the of the day. Which would make them feel more proud, or engage  them more helping them grow. Which would require them to give more of themselves to the process and give them a real sense of personal satisfaction.  When I was battling cancer and unsure whether I was going to live. I did a lot of thinking about what I did. Was I satisfied with my life? Did I have any regrets? What would I do different? Was I completely engaged? Did I give back to others? Did my life have meaning? Personal satisfaction is a huge thing and high performers find themselves asking, am I satisfied with what I’m doing? If not they either change their approach or change what they’re doing. Lastly, is there coherence or does it fit with your overall life story. Does what you choose to do make sense in the broader story of your life. Does what you have in front of you bring you closer to where you want to be?  There is a feeling of alignment, do you feel you are going in the right direction…

Here is a simple question you can ask yourself to help find more meaning and be more intentional in your life:

  1. How can I make what I’m doing more meaningful to me? Take some time and focus on the opportunities in front of you.  In the end you will be happier. You will do better and find so much more meaning if you are enthusiastic. You will find connection and satisfaction, and feel a sense of coherence in what you’re doing.

 

Energy

Who doesn’t want a high level of energy, happiness, and joy. Who doesn’t want to be more alert, engaged, fully present and alive? We all do! Energy and vitality, health and well being are all at the top of my life goals. Having more energy alone will make you more optimistic and positive: you are going to be more patient, productive, and more happy person. More energy benefits everyone in your life, because it is such an important part of being the best that you can be. I am going to have a series of articles breaking down some of the best physiological practices used by the highest performing people in the world.

Taking care of yourself should be your highest priority. Being a lifelong athlete and martial artist fitness has been a huge part of my life. In the last few years I have dedicated myself to increasing the fitness of my brain, body and breathing. In each article I am going to focus on one best practice for your Brain, Body and Breathing.

The brain is your body’s priority and requires a lot of energy to run the body. oOne of the most important things we can do is sleep 7+ hours a night. There is tons of research on the importance of sleep. Here’s what I did to sleep 7+ hours, increase my energy, focus and productivity.

  • I started going to sleep 30 – 50 minutes earlier. Over time adding 3 hours more sleep.
  • My room is completely blacked out. Blackout curtains and all light sources covered or removed. I also have a nice padded eye mask. Any light seems to wake me, so I take no chances.
  • I do not look at any screen 50 minutes before I go to bed. No phones, computers or TV. Instead I will read or listen to fiction, write and/or listen to relaxing music.
  • I lowered the temperature of my house to 67 degrees.
  • I try not to eat 3 hours before I go to bed.
  • I go to bed and wake up at the same time as much as possible. I haven’t heard my alarm in my house in a long time.
  • I do not drink coffee or any caffeinated drink after 2 pm. Caffeine has a half life of 8 hours and I do not need any caffeine after my morning mushroom coffee.


Regarding our body, we need to make sure we drink a lot of water all throughout the day. You should drink clean water immediately after you wake up. You usually haven’t had any water for 7+ hours so it is necessary to drink when you wake up. Throughout the day it is important to drink at least every hour. If you sweat a lot you have to replace that water and continue to drink every hour. , I do not drink sodas only kombucha or vinegar drinks besides water. Most people do not drink enough water, so…drink a lot more water.

Breathing is often taken for granted. When we sleep we breathe deeply yet, when we are awake most people do not breathe as well. One of the easiest ways to get a jolt of energy that will pick you up is to bounce and breathe. Close your eyes, make a light bounce up and down in place, like you are doing basic footwork, and breathe. You should inhale completely and exhale audibly.

All of these ideas are connected. As we investigate more best high performing practices. You will find that you too will start to increase your energy, focus, health, happiness, productivity, & well being.

Bring Up Your Energy with Greg Nelson

 

The Evolution Of Combat Sports

Talking about how the different combat martial arts, such as Thai Boxing, have developed as sports especially in the United States

 

Martial Arts Goals As You Age

Listen to Coach Greg talk about how your goal for training can evolve over time as you get older

 

 

 

Training To Be Healthy : Part 2

Fourth, workout 5-6 times a week.  Start your morning with a 20-30 minute walk, jog, shadow box, carenza, and basic mobility work.  It is important to have a morning routine; something to get your blood pumping, oxygenate your body and limber up your joints.  Along with your regular martial arts training you should do some strength and cardio training. You should have a consistent routine, but don’t bite off more than you can chew.  Start small and work your way up. This should be easy for everyone. You are already training, now start to be very directed and disciplined.

Fifth, meditate, pray or simply relax at least once a day. If you fall asleep, so be it. Doing something to reboot your brain and body during the day is important.  There are many ways to meditate. It does not have to be some esoteric weird thing, just focus on your breathing and kill two birds with one stone.

Sixth, get more sleep.  This one only took me 51 ½ years to figure out. It was tough at first, but now I sleep 7 hours…most nights.  To sleep well, I have to have everything completely dark and quiet, which everyone should. I could talk about sleep a bunch because I have done a lot of study.  Why? Because as soon as I started sleeping 7 hours a night I felt so much more energized and motivated.

I could expand on every one of these areas, and I am still learning more all of the time.  Now in my 50’s, after fighting more than a few battles, on all fronts, I know the importance of health and well-being more now than ever.  What is stopping you from being committed to your health, your loved ones, family, your personal development and success in whatever you choose.

 

BKB11 London 02: Featuring Mike Richman Sat. June 9th

Mike “The Marine” Richman takes on Marcus Gaines of the USA.

The event will be shown on channelfights.com PPV is $6.49

3:00 pm – 7:30 pm EST