Keys to Transformation

A frequent topic of discussion is body composition transformation. A lot of folks want to change the way they look. This usually leads to a conversation about various exercise programs or dietary changes. Those things will work but it will feel like work. There a better way. Engage in an activity that requires the support of good nutrition and exercise.

I always recommend joining a Brazilian Jiu-Jitsu, Kickboxing, Judo or MMA gym rather than a globo type gym. I have guys in my gym, SBG Illinois, that have lost 30-40 pounds in a few months without doing any weight loss specific activity. And? We’ve only been open since November…

Here’s the thing, Jiu-Jitsu isn’t exercise it’s an activity. However, it’s an activity that promotes a healthy approach to eating and exercise. Folks start drinking more water, eating more nutritious food, doing S&C work that is reasonable, as well as mobility work. Gals and guys start thinking about what they’re eating and drinking and how it affects their performance on the mat. We choose nutritious foods because we know we’re going to be rolling in a few hours. We want to have a great experience, and a poor performance due to poor food choices is a no-go. This is a much more sustainable form of motivation.

Exercise for the sake of weight loss quickly becomes drudgery. Exercise for the purpose of helping us do an activity we love at a higher level is soon viewed as a necessity. Body composition adjusts to reflect this effort. People start to feel and perform better. All without it ever feeling like work, because it’s not.

Hit First, Hit Fast, Hit Last

One of the first of many cool sayings I heard as a young man in the fight game was; hit first, hit fast, hit last. I’ve heard this attributed to a number of folks so I really don’t know who I should say I’m quoting. Teddy Atlas? Cus D’Amato? Salim Assili? This would seem to be one of those universal truths that apply to any fighting art. Bottom line, as one that was brand new to the game this was an important lesson for me to learn.


It would seem self-evident but sometimes we need an outside voice to give us permission to make the first move in defense of life and limb. Putting my hands on someone without waiting for them to put their hands on me was a foreign concept. Most of us have been taught by family, friends, and society to avoid throwing the first punch. The person throwing the first punch is always the aggressor therefore, wrong. At this point I realize how wrong I was to accept this as true back then, and after having witnessed a few violent confrontations I can assure you I have no issue throwing the first punch. Think about it this way, how many hits can you take before you’re unconscious? Once unconscious you can no longer defend yourself or your loved ones. Don’t let that happen. You need to act, and act right now. You can solve the legal challenges after the fact, with the help of competent counsel but right now, in the moment when your gut is screaming that something just isn’t right? You gotta get it on before he makes his move.


Reblog; Lessons from an Armed Robbery — tacticalprofessor

Excellent analysis from Claude Werner, the Tactical Professor. If you aren’t following his blog, and social media page, you should be.


Barry Fixler, former Marine and Viet Nam veteran, owns a jewelry store in New York State. On Valentine’s Day 2005, a couple of criminals decided to relieve him of his merchandise. It didn’t turn out the way they planned. We are fortunate that much of the incident was captured on video. There are numerous lessons […]

via Lessons from an Armed Robbery — tacticalprofessor

Imposter Syndrome



One of the things I struggle with is imposter syndrome. That nagging feeling that I’m not really deserving of any accolades, or recognition I might receive. I worry that I’m deep in Dunning-Kruger and as a result don’t know enough to know how much I don’t know.


I don’t know how to stop those thoughts from running through my head. All I know is I train like a madman to make sure I’ve done everything I can do to deserve anything I’m given. I’m actually envious of people that have no clue how much they suck. Their confidence in their non-existent skills has to be a great feeling. I mean that sincerely. I wish I could be that but I can’t. I will continue to struggle with whether I deserve to even wear a black belt, or have anyone listen to anything I say on the topic of self protection.


And I will continue to work my ass off to ensure that those that have trusted me enough to invest their time and effort in passing on their knowledge to me aren’t disappointed. I will continue to work my ass off to make sure folks that trust me enough to train them will find that training valuable.


That’s the only answer I know or have ever known.

A Little Bit of Jiujitsu

I had the fantastic opportunity to co-teach Dominating the Entangled Fight with two of my best friends; Cecil Burch of Immediate Action Combatives and Larry Lindenman of Point Driven Training.

This is an interesting class to teach as we cover a broad spectrum of material with a wide variety of skill ranges in a short period of time. This can be a challenge for some coaches but when you have the opportunity to work with coaches of Larry and Cecil’s caliber there is no challenge they haven’t faced at this point so I knew we would be good to go.

There are always lessons to be learned in these courses for the students as well as the coaches. However, one of the lessons that’s consistently reinforced is conditioning matters. We all could use a little more conditioning, and I know I’ll be working hard on improving my conditioning.

The next lesson that is consistently reinforced; a little bit of Jiujitsu goes a long way. You don’t need a black belt level knowledge or even a blue belt level knowledge. However, just a little bit of Jiujitsu in the form of several months of consistent effort will pay huge dividends in an Entangled Fight.

Simple =/= Easy

“It’s as simple, and as difficult as that…” – Jerry Miculek after a mind blowing demonstration of shooting skill. My downfall has been to expect simple things to be easy. After all, the explanation was simple; do these steps, (usually 2-3 steps at most). The execution proved to be anything but simple. It was like hard physical labor.


We all know shooting is as simple as holding the sights on the intended point of impact until after the round leaves the muzzle. Now do that 6 consecutive times in under 2 seconds from the holster on a target at 7 yards and keep all the rounds in the A zone. It’s as simple and as difficult as that.


A sweep or throw is pretty simple. Load them on a leg/knee. Knock that leg/knee out from under them. Now do it against a resisting opponent. It’s as simple and as difficult as that.


We all know this, and I realize I’m preaching to the choir but sometimes the choir needs to hear the message. Just because it’s simple doesn’t mean it’s easy.


The Struggle is the Glory.

“A grappler is the toughest man on the planet” – Conan Silveira, my first jiujitsu coach. 

I remember Conan saying those words during a practice. It echoed the words of my childhood wrestling coaches. It never really clicked until I was a little older, and could recognize the difference between grapplers, and those that had no grappling experience. It’s hard to define. I think grapplers, (whether they train in Wrestling, Judo, Sambo, JiuJitsu, or the thousands of forms of grappling that are unique to each culture), have at some point accepted that they do it for the love. There is never really going to be a lot of money in grappling. Wrestling programs have been, and are being, cancelled on a regular basis all over the USA. Kids that wrestle have always known there is no money to chase. No one is offering million dollar contracts like we see in the NBA, MLB, or NFL. Sometimes there isn’t even bragging rights or external glory. Grapplers are simply tougher. Mentally, physically, and emotionally. It’s a result of the daily grind. You don’t start out thinking you’re going to be tough. You usually start out wondering if you can do any of this. After a few years you start wondering what you can’t do.


For grapplers the struggle is the glory. You know you endure more on a daily basis than most folks will endure in a year, if not a lifetime. That’s what makes you different. You are a better version of you because of the struggle. You are not like other people because you know how this works. You’ve already figured out years ago on the mat. That life is improved by almost imperceptible movement, and unrecognized effort. The mental toughness you now have is because you learned long ago to suck it up and drive on. The struggle, and the subsequent benefits of that struggle is the glory. You get to live a better life than you would have otherwise.


It’s not just the grapplers that know they’re a breed apart. Thanks to a Gallup study commissioned by the Navy to the tune of $500,000 the Military knows what we already knew. Grapplers are tougher. Men trying out for the elite Navy SEALs doubled their odds of passing the selection process if they had participated in one of these 7 sports; water polo, triathlon, lacrosse, boxing, rugby, swimming and/or wrestling. Not football, basketball, or baseball. Nope. However, there are two core combat sports in there; boxing and wrestling. Next post we’ll get into grapplers that can bang. That’s a whole other beast right there, and one all multidisciplinary athletes should be working towards. For now I’ll close this out with this; Conan was right, as were all of my wrestling coaches. Grapplers are the toughest people on the planet. The skills we build relentlessly pursuing higher performance on the mat, in the end makes us better people off the mat setting us up for success in every other area of our life.