I have an anti spam thingy on this blog and have upgraded to Wordpress 2.5 and yet.. there they are…

Must contemplate course of action.

Shotokan Kata Heian Shodan -

I am in the beginning steps of learning this Kata.  I can’t wait until it comes naturally and I don’t have to think about it. 

I wasn’t sure if I should post this on my  dog blog or here but this seemed like the more appropriate spot.

 When I train my dog, I expect that they will make mistakes. It’s how they learn.  These are the steps I take when teaching sit, for example.

1. Model the behavior.  While standing at the dog’s side, I put one hand on his chest and one on their back and say “Sit!” and then I slide my hand down the spine and scoop under the butt to coax him into a sit.  The hand on the chest is to prevent them from moving forward.  Then Praise.  Repeat a few times a day… usually for about a week.
2. Use a food lure.   Put a treat infront of the dogs nose and say “Sit!” while lifting that cookie up.  Nose up/Butt Down.   Feed that treat.
3. Add compulsion: same as step two only we now add in a slight lifting of the collar with the leash… this associates the feeling of lifting up on the collar with the word “Sit”.   Feed the treat.
4. Remove lure, continue with compulsion.  Feed a treat when dog sits.
5. Remove compulsion.  Ask dog to sit.  If the dog does not sit (oopsie! a Mistake) lift on the collar with the leash.  This should be a reminder cue to sit.   Feed the treat when that butt hits the ground.

Eventually we phase out the treat.. and treat only occassionally.  It’s like gambling.. the possibilty of the reward is what keeps us pulling that lever.

I know.. you’re still wondering what this has to do with Karate training.

When the dog doesn’t sit, he gets a reminder.  What I expect from the dog is an  ”Oh! Right” lightbulb moment and then an immediate fix.  No muss.. no fuss.

 I would be very surprised if what I got instead was “Well, you see, my hips are sore today from all my romping about and I didn’t want to move to quickly, but I was going to sit”.

In Karate Training, I’m often given corrections. 

• Move you arms and legs at the same time.
• You turned the wrong way, Jennifer!
• Stand up straight!
• Don’t pop up when you kick.. pretend there is a low ceiling.
• Shoulders back!
• Don’t let me bend that leg! Don’t let me!

You  have no idea how HARD it is not to say “Yeah, I know but I had a long day at work today and my brain isn’t working” or “Sorry, Sensei I wasn’t paying attention”… or “Aw crap, I knew that was wrong!”

I keep reminding myself of my dogs.. just fix it.  And try harder next time.

I got on the scale at the gym on Saturday and I’ve dropped 4 pounds in a month.  That’s my goal.. a pound a week! 

 I’ve been working really hard at watching what I eat and making sure I get to class.  Heck, one day I cheated and had chocolate covered cherries but my calorie goal was still ok.  Go figure.

 I’ve been looking for ways to add strength training in to my routines since my legs get very tired during class..   they want to buckle under the front kicks.  And by the time we get to side kicks, I’m ready to fall down.

 Sensei reminded me to focus on my technique more than power.  I’m so excited to feel my body moving with energy that I got a little over excited.  Once I cooled it off a little, my front kicks got better.

 I started doing dumbell swings with 2 5lb weights I happen to have lying around from my Denise Austin workout days.  Ow.  Who would have thought just swinging those things between your legs and up over your head would really make me work my thighs!

Since this really is a wellness blog.. not just about karate, I thought I’d post a recipe I sort of adapted from a fuller fatter version that involved frying and egg yolks.
I’d site the source, but I don’t know where the original came from.

Anyway, this was very tasty! Makes 4 servings but it heats up nicely the next day.

Falafel Chicken:

Four boneless, skinless chicken breast
1 box Falafel mix. You’ll actually only use 1/2 cup of the mix. (I like Fantastic Foods)
One zip top bag
Spray Oil (like Pam)

Preheat oven to 375 degrees. 

Put 1/2 cup of falafel mix in the zip top bag. 

Rinse the chicken breast and shake off most of the water.  One at at time add to the zip top bag and shake to coat.  Put on a baking sheet sprayed with spray oil.

Bake chicken for 20 minutes, or until done through.

While chicken is baking make, tzatziki sauce

Tzatziki Sauce

1/4 cup small chopped cucumber.
One small container (8 ounces) of greek style low fat yogurt if you can find it. (Try Fage - pronouced “Fay -eh”) Otherwise get regular plain yogurt.
One clove garlic, minced
1 Tablespoon dried Dill (half that if you can find fresh)
Lemon juice, salt, pepper to taste

Mix all ingredients together.  Re-season as necessary. To be honest, I sort of winged this last night.  I think these are about the correct proportions. 

Serve with whole wheat couscous, and a veg.

Last week in class Sensei told me that my kicks and punches were already getting stronger. My goal in every class is to do everything so perfectly that I get a nod from Sensei.. but no correction… I am seeking perfection in my technique.

The more I work with Karate, the more I’m amazed at how quickly it is making changes in my body and the more motivated I am to improve my overall health.

I’ve been doing push ups against the wall at every chance I get.. I’m not really up to actual push ups… I find that they will rip the crap out of my elbow (old injury) so instead, whenever I go to the ladies room at work, I do 5 push ups against the wall (in the stall where no one can see me…. I work with a bunch of freaks and I don’t want to hear it)

I decided that before class yesterday, I would walk the track at the Y first. Not fast and not a lot.. just enough to warm up my major leg muscles. Our warm-ups are often not long enough for me since I’ve been so sedentary.

My mistake was not hydrating myself. I should have brought water, but didn’t.

Halfway through class I had to ask to leave to get a drink. My heart was pounding so hard it was scaring me and I could feel my mouth drying up.

Sensei asked “Do you really need to?”

I was so mortified… I wouldn’t have asked if I didn’t think I was going to blow a gasket.. he let me go, but I was very embarassed that I didn’t take care of myself before…

Then I almost kicked the kid next to me doing side snap kicks. And I was so surprised that I started giggling.. my stress response is to giggle or cry. I prefer giggiling.

Sensei reminded me to keep my focus. Then I made another mistake and tried to explain myself.. Doh!

Sensei then told me that it was ok to make mistakes, that’s how we learn. Funny, that’s how I train my dogs too…

It was a hard class for me.. oddly, physically it wasn’t as bad.. mostly it was the mental challenges and I didn’t realize it until it was too late.

I’ll do better on Saturday.

Every class I take, of course I’m going to get criticism. It’s expected. There is so much to learn. Today I discovered a bit of dojo etiquette.

When Sensei offers instruction or criticism, acknowledge it, make the correction and move on. That’s really hard for me.

I grew up making excuses. Especially if I felt embarrassed or foolish… I would find a reason, any reason so that I could excuse myself and blame someone else for my mistake.

Not in Karate and not with Sensei.

Sensei told me to just say “Osu” and make the correction.

He also said that if he tried to give his Master a reason for making a mistake, he would hit him with a stick.

Got it.. no talking.

Check.

This morning I got up and was sore… which was to be expected. However my old elbow injury from 10 years ago certainly has my attention.

Fortunately, we aren’t at the point where I can’t feel my fingers, but the tendons are aching. Not good. Thats the first step to numbness and if left alone, eventually, I’m out of work.

My job has me typing and clicking and shuffling paper. Can’t do that and rest my elbow at the same time.

The old Ortho doc told me to “use it but don’t abuse it”. So I’m wearing that elbow thingy that has the pressure pads to help relieve some of the pain and hopefully impede any real damage.

Enough “unneccesary” typing. Off to work I go.

Class was really exciting! There is still a lot I need to learn. Classes are ongoing so I have to catch up. I was supposed to have another private lesson on Monday but the holiday sort of threw the wrench into that.

Tonight, I did push ups for the first time in 20 years.. ow.

The best part, I think was the “target Practice”. We stood opposite each other .. the other beginners were little kids so I got to stand with the 12 year old who just got her brown belt.

So I throw punches at her chin and chest, without hitting her of course… and then we switched…

That sweet little girl turned into a viper. Oh My gawd… I had to close my eyes! She never hit me but I could feel the breeze off her punch and the energy behind it was incredible.

Yup… scared…

When we was done, she smiled at me… I think she got a little kick out of freaking out the “old lady”.