Protecting the Aging Brain

This article, written by  Cody Sipe, PhD, outlines the effects of aging and specific actions we can take to help extend our lives with health and productivity. I encourage you to read and adopt the changes that work for you.  Make the New Year a fresh start for improved health and wellness for yourself and those you love.   Be well, stay strong.

Protecting the Aging Brain




The Best Fat Loss Program…

Beach run, Maui

Fit For Life!

The best fat loss program requires a multi-layer approach that incorporates proper nutrition, adequate rest/recovery, affirmative mindfulness, and appropriate physical movement. Periodic modification and persistent adherence in each of these lifestyle areas will produce healthy and sustainable change.

The article below describes a guideline to resistance training that I believe meets the needs of most of us who struggle with how to perform the correct exercise routine in the most productive manner.

Please read the article and contact me with any questions or needs you have on implementing it.

Be well, stay strong. Pedro

Martial Arts Study: Life Preserving and Life Enhancing, Sensei Iain Abernethy

A special podcast by Sensei Iain Abernethy in which he shares his motivation and approach to a lifetime of martial arts study. Much of what he describes echoes my own beliefs. Please listen and share your impressions. Be well, stay strong.


Marital Arts as Life-Preserving and Life-Enhancing



Ten Precepts of Karate: Itosu Anko



In October of 1908 Anko Itosu realized that it was time for karate to reach beyond the shores of Okinawa to the heart of Japan itself. At this point he wrote his famous letter of Ten Precepts (Tode Jukun) of Karate to draw the attention of both the Ministry of Education as well as the Ministry of War. A translation of that letter:

Ten Precepts of Karate

“Karate did not develop from Buddhism or Confucianism. In the past the Shorin school and the Shorei school were brought to Okinawa from China. Both of these schools have strong points, which I will now mention before there are too many changes:

  1. Karate is not merely practiced for your own benefit: it can be used to protect one’s family or master. It is not intended to be used against a single assailant but instead as a way of avoiding a fight should one be confronted by a villain or ruffian.

  2. The purpose of karate is to make the muscles and bones hard as rock and to use the hands and legs as spears. If children were to begin training in Tang Te (‘China Art’ or ‘China Hand’) while in elementary school, then they will be well suited for military service. Remember the words attributed to the Duke of Wellington after he defeated Napoleon: “The Battle of Waterloo was won on the playing fields of Eton” or “our victory today was achieved in our school yards” or “tomorrows victory can come from today’s playgrounds”

  3. Karate cannot be quickly learned. Like a slow moving bull, it eventually travels a thousand miles. If one trains diligently everyday, then in three or four years one will come to understand karate. Those who train in this fashion will discover karate.

  4. In karate, training of the hands and feet are important, so one must be thoroughly trained on the makiwara (striking post). In order to do this, drop your shoulders, open your lungs, take hold of your strength, grip the floor with your feet and sink your energy into your lower abdomen. Practice using each arm one to two hundred times each day.

  5. When one practices the stances of Tang Te, be sure to keep your back straight, lower your shoulders, put strength in your legs, stand firmly and drop your energy into your lower abdomen.

  6. Practice each of the techniques of karate repeatedly, the use of which is passed by word of mouth. Learn the explanations well and decide when and in what manner to apply them when needed. Enter, counter, release is the rule of releasing hand (tori-te).

  7. You must decide if karate is for your health or to aid your duty.

  8. When you train, do so as if on the battlefield. Your eyes should glare, shoulders drop, and body harden. You should always train with intensity and spirit and in this way you will naturally be ready.

  9. One must not over train; this will cause you to lose the energy in your lower abdomen and will be harmful to your body. Your face and eyes will turn red. Train wisely.

  10. In the past masters of karate have enjoyed long lives. Karate aids in developing the bones and muscles. It helps the digestion as well as the circulation. If karate should be introduced beginning in the elementary schools, then we will produce many men each capable of defeating ten assailants. I further believe this can be done by having all students at the Okinawa Teachers College practice Karate. In this way after graduation they can teach at the elementary schools that which they have been taught. I believe this will be a great benefit to our nation and our military. It is my hope you will seriously consider my suggestion.”

Anko Itosu, October 1908


Itosu Anko and His Contribution to Okinawan Martial Arts

This article, written by my student Robert Jinkins,  details the history and legacy of this karate innovator.  If not for Itosu Sensei efforts we may have never heard of karate in any form.  Please read Bob’s work and leave any question or comment you may have regarding it.  Thank you.





THE 7 SIGNS OF A HIGH PERFORMER: Nick Berry,  CEO Fitness Consulting Group

This post is about the other key ingredient in the formula for a high performing business – a high performing YOU. The distinction is critical, and you’ll see why by the end of the post.

#1 – They meet their commitments.
On anything from making good on payments to giving their word, they recognize the importance of a commitment. If life gets in the way, like it does for all of us, a high performer owns failures and works to make them right.
One of our Core Values is “We do what we say we’re going to do”. We want to instill in our Team that maintaining commitments is non-negotiable.
It’s no accident that high performers are known for their dependability.

#2- They are open to criticism.
They usually aren’t the person who has a reason ‘why’ for everything, they’re usually the person who has an example of how they made a mistake and how they’ve learned from it.
Learning from mistakes and accepting feedback is one of the biggest factors that separates high performers from the rest.

#3- They are learners.
Down to their core. It never shuts off with them. They may not even realize how much they are absorbing from everything that’s going on around them – but they do recognize the importance of always learning.

#4 – They are up to the challenge.
If you put a high performer among peers, they are going to respond by upping their game. They become more focused, more diligent, and more responsive.

#5- They recognize all aspects of their health.
This does NOT mean that they are always at peak levels. I would actually say that the key lies more in them being able to effectively manage themselves at less-than-optimal levels, and minimizing the effects of being less than optimal.

#6- They respect the needs of the business.
They don’t let a weakness of theirs become a neglected area of the business. High performers know that it has to be done, and they make sure that it is.

#7- They make all of their decisions with the long and short term in mind.
It doesn’t mean they are always right – it means they are always working to align the short term with the long term.

You’ll notice that all of these signs are behavioral. There’s nothing on this list that one person may be born with that another is not. There’s no mention of IQ, appearance, or any type of benchmark or score. You have control over everything listed.

High performance can mean different things to different people, but the constant for everyone is that it’s driven by how you act.

The most important lesson that I’ve learned from surrounding myself with high performers isn’t a metric, number, checklist or strategy but learning how high performers think and act.

A high performing business has to be built on a foundation of certain functional pieces, and those pieces have to be measured.
That’s not the case when we’re talking about the high performing YOU. The high performing YOU is built on the foundation of how you think and act.
The tools are there. What we can’t do is make your mind up for you. You have to do that in order to build your high performing self and your own high performing business.