Martial Arts with Integrity



How You Can Learn Absolutely Anything


Usually when you read an article about the martial arts (or any skill for that matter), even if you learn something really useful, it won’t do you much good unless you back it up with a lot of practice.  I can think of one exception, where just having a piece of knowledge by itself puts you in a better place, and that is knowing about mindsets.

success, growth, joy

The main brain behind mindsets is Dr. Carol Dweck, the author of Mindset: The New Psychology of Success

Dweck pioneered research where she identified what she calls a “Fixed Mindset” and a “Growth Mindset.”  And while it’s not technically correct to say that a person has exclusively one mindset or the other, it’s useful to think in these terms in order to understand your own learning.

In general, the mindsets come down to a personal belief about whether a particular trait can be improved–whether you see it as an innate part of who you are, or if it is a skill that can be developed.  Most of Dweck’s research was in an academic setting, so I’m going to borrow one of her examples from a math class.

learn, grow, study, academics, classroom
Fixed and Growth Mindsets affect classroom success, too.

What does it mean to be good at math?  No one innately knows the Pythagorean Theorem, but some students will have an easier time learning it than others.  Some students believe that it’s possible to get better at learning math, and others think it has to do with their innate intelligence.  It turns out, which one you believe will have a huge impact on your performance in a math class.

Students who think their ability to learn math is a reflection of their natural intelligence have a Fixed Mindset.  They think that the amount of intelligence you have is an immutable trait.  And since nobody wants to be dumb, they want to prove that they are intelligent by showing that math comes easy to them.  These students are less likely to study, because effort is for people who are too dumb to succeed easily.  They’re also less likely to seek out challenges that might disprove how smart they believe themselves to be, or how smart they want others to think they are.  Failure is devastating for students with a Fixed Mindset.

devastated, failure, sad, fixed mindset
Failure is devastating if you have a Fixed Mindset.

Students with a Growth Mindset, on the other hand, believe that their ability to learn math is a skill that can be improved.  They see effort not as proof of their inadequacy, but just part of getting better at math.  They seek out challenges that will help them learn.  Failure, for students with a Growth Mindset, is seen as a lesson rather than a defeat.

What happens after a failure is especially dramatic.  Students of a Growth Mindset are more likely to work harder after a failure, whereas students of a Fixed Mindset were very unlikely to put in more effort.  They tend to cheat next time, or look for people who performed worse so they could feel better about themselves, or just avoid the activity altogether.  And why should they work hard?  They think their skills can’t improve, so it would be just wasted effort.

We’re very fortunate that martial arts encourages a growth mindset.  If you train in an art that uses a belt ranking system or some other system of grouping students by experience, new students are far less likely to be discouraged by seeing more experienced students perform better.  Nearly everyone can see a trend that the higher belts perform better than the lower belts and conclude that it’s a matter of doing the work and gaining skill rather than innate talent.  Age becomes less of a factor, because in a lot of other pursuits, seeing a young child outperform you can be discouraging.  But if you are a white belt and that child is not, then you hopefully feel less pressure to outperform a younger student if they are significantly more experienced.  Even in arts that don’t have belt promotions or levels or the like, the culture of most martial arts schools is one that holds experience in a high regard. 

Grandmaster Park, Master Carlson, teaching, learn, experience, seminar, Korea
Experience is held in a high regard in the martial arts.

But I still see plenty of examples of fixed mindsets in the martial arts.  I hear things like, “I’m not a natural athlete,” or “I can’t kick with my left leg.  I’m only good with my right leg.”  Or “I don’t have a head for languages.”  Or my favorite, “I’m a visual learner.”  Learning styles will have to be a topic for another day, so for now just know that all of these are things that I’ve heard, or said myself, in a martial arts class.  All of these are examples of accepting defeat that did not have to be accepted.

The good news is, like I said at the beginning of the article, just knowing about the Growth and Fixed mindsets can help you learn.  Just believing that you can improve in something greatly increases your chances of success.  If you can be aware of your mindset, you can be better primed for learning and growing.

When it comes to physical training, most people understand and believe that they can improve.  If you lift heavy weights, you get stronger.  It’s uncomfortable, but if you don’t challenge yourself you won’t improve.  Just like the discomfort with improving your cardio or flexibility, or any other physical trait.  It turns out to be equally true of mental traits.  When something is difficult, that is when your brain is building new neural connections and you are literally getting smarter.  It’s called neuroplasticity, and I’ll explain that in more depth later.

So if you’re struggling to remember the next movement in a form or kata, or if your eyes are rolling back in your head trying to remember a vocabulary word from the country that originated your art, that is actually a good sign.

brain, learn, grow, neuroplasticity
Your brain is remarkably adaptable and can grow in incredible ways.

I was teaching a seminar in Arkansas a while back and the host instructor called attention to something I said about a balance drill.  I said that if you’re not failing at all, it’s too easy and you’re not improving.  But it’s not just true of balance drills.  It’s true of practically everything.

Being able to reframe difficulty and failure is a skill in itself, and if you learn to do it, you’ll get more out of the time you invest in yourself.  It will also help if you can be aware of the conditions that can trigger you out of a Growth Mindset and into a Fixed Mindset.  No one is always 100% one or the other, so managing your mindset is usually worth the effort.

And intuitively, we know this.  Or at least part of it.  Just for fun, try going on your favorite social media platform and find that friend who is always posting motivational memes (or just do a Google search).  I bet that they’re all just telling you to have the symptoms of a Growth Mindset.  When it says to learn from your failure, or to not worry what other people think, or take risks, or don’t quit, all of those are really hard to put into practice if you have a Fixed Mindset.  If you have a Growth Mindset, they come fairly easily.

quote conquer fear meme growth mindset
It’s not wrong, it’s just incredibly hard to implement if you have a Fixed Mindset.

Another thing you can do is banish the word “can’t” from your vocabulary.  I know it may sound cheesy, but in some schools, including my own, “can’t” is a 4-letter word, banned from the training hall.  It’s completely acceptable to say “This is difficult for me,” or “I haven’t learned that yet,” or “I need help with this,” but if you say you can’t do it, you’d better have a doctor’s note to back it up.

This is an effort to get the student to focus on what they can do to improve rather than getting hung up on things that they haven’t achieved yet.  It encourages a Growth Mindset.

Another thing you can do is take an honest look at your beliefs about the areas in which you can grow and the ones in which you can’t.  Suppose you’re learning a joint lock.  You probably have a strong Growth Mindset about that.  If you practice your joint lock, you’ll get better at it and eventually master it.  But what about your ability to learn joint locks?  Is it going to be just as hard to learn your hundredth joint lock as it was to learn your first one?  There’s a strong argument to be made that no, the learning process will get easier, which I’ll explain in more detail later.

I also want to call out how fortunate we are that the thing we’re trying to learn is a physical skill.  Study after study has shown that exercise has a positive effect on cognition, and that effect is greater for complex exercise like martial arts, as opposed to simpler movements like running or rowing.  My favorite was a study that showed that people who took up tai chi and yoga spontaneously got better at math, being faster and more accurate in their calculations.  We martial artists are getting our learning and our exercise at the same time.

form, training, practice, black belt, student, learn

Most martial artists don’t need to be told that practice matters.  You may have heard of Malcolm Gladwell’s 10 Thousand Hour Rule.  It’s almost always oversimplified, but the popular notion is that it takes about 10 thousand hours of deliberate practice to achieve mastery in any field, a number which is a far more accurate predictor of success than raw talent.  There are some criticisms of it out there, some valid, some invalid, as well as a compelling rebuttal by Gladwell—I don’t want to go too deep into it.  The important part for our purposes is something that both Gladwell and his critics agree about, which breaks down to three main things.

1.  It takes a LOT of practice to attain mastery.

2.  How much practice it takes varies depending on what you want to achieve mastery in. (In the martial arts, “mastery” is an extremely subjective term if not outright unattainable.)

3.  Simple athletic tasks require more talent and less practice (And that makes sense.  You can’t train your way to having longer legs, for example.)

In more cognitively demanding fields like martial arts, there are no natural masters.  The only way to be amazing is to practice.  A lot.

Also, you can get to a pretty high level with a lot fewer than ten thousand hours, and you can get a basic competency in less than a few dozen hours.

So that brings us to the concept of neuroplasticity.  Basically, your brain has a remarkable ability to adapt and grow and conform to the demands that you place on it.  Every time you do a challenging mental exercise, it’s like a push up for your brain.  In the case of a push up, the muscles you use to lift your body from the ground will get bigger and stronger.  Your brain can do this, too, with different regions of your brain physically growing larger in response to the mental exercise.  It’s actually much more complex than that with growing new brain cells or repurposing old ones or just increasing the connectivity between them, but the important takeaway is, your brain can be conditioned for better performance.

Mental Health, Brain Training, Mind, Intelligence, Learn
It is essentially possible to work out your brain and make it stronger.

There have been a ton of studies done on this, with brain scans showing changes in the physical makeup of a person’s brain after having developed a skill to a high level.  Brain scans have shown physical differences between experts and novices in athletes, musicians, and people who speak multiple languages.  There are plenty to choose from, but as far as I know only one of those studies was done on martial artists.

That study maybe isn’t the best example since it didn’t show brain scans of the same people before and after they learned the skill, but it’s still interesting.  They recorded video of karate novices and black belts and attempting a short range punch.  The black belts unsurprisingly hit harder and faster than the beginners, and with better coordination.  Anyone who has spent even a little time in a dojo wouldn’t be surprised about that part.  But the interesting part was when they performed brain scans on the participants.  The black belts all showed structural development in the primary motor cortex and the cerebellum, the part of the brain responsible for motor control.  Specifically, they were seeing more white matter, which carries signals to different parts of the brain, suggesting that the black belts were able to punch better because their brains processed the movement more efficiently than the novices.

Your brain doesn’t just change from training, though.  The brains of people who have had traumatic injuries sometimes remap themselves and use different parts of the brain to handle tasks for parts of the brain that no longer function.  Different parts of the brain basically pick up the slack.  It’s also possible to get your brain to adapt in negative ways, such as in the case of drug addiction, when your brain comes to physically need the substance.  That’s called negative plasticity.  Also, just as a side note, that often-quoted blurb about how you only use 10% of your brain is a myth.  There’s no dead weight in a healthy brain.  It all has a purpose.

I find it useful to think about neuroplasticity as a reason to train the brain along with the rest of the body.  If you spend a lot of time sitting, your body will get good at sitting.  Your muscles will tighten up and your posture will change.  So it’s important to exercise, to keep your body functioning optimally.  Similarly, it’s important to be a lifelong learner in order to keep conditioning your brain for the same optimal performance that we as martial artists like to get out of our bodies.

Children have higher plasticity levels than adults, but your brain can continue to create new brain cells well into old age.  Regular exercise helps the process, so we as martial artists get a nice 2-for-1 deal there.  Also, these physical changes in the brain occur over the course of months, not years. 

Now, take all this in terms of the Fixed Mindset and Growth Mindset.  Even if you consider yourself cursed by genetics, your brain is adaptable and has a remarkable ability to grow to meet the demands you place on it.  Take for example my friend who said he didn’t have a head for languages.  If he wanted to, he could give himself a head for languages.  Yes, it would take effort, yes it would take time and commitment and all that.  And yes he would probably struggle at first, seemingly outclassed by someone else whose brain was conditioned differently.  But if he wanted it, there’s no reason he couldn’t learn another language, or even become someone who learned languages easily. 

self defense, joint lock, counter, strike, reversal, learn
There’s no aspect of this that can’t be learned.

When you think about what’s mentally hard in your training, maybe it’s the soft skills of self protection like awareness, avoidance and de-escalation.  Maybe it’s trying to incorporate coaching points into live sparring.  Maybe it’s maintaining your focus.  None of it can’t be improved, and with some effort, your brain will get better at improving. 

Dweck’s Mindset book has a real tear-jerker story near the end where she’s explaining neuroplasticity to a group of middle school or high school students.  She tells them that their brains are primed for learning and when things are difficult and they feel challenged, that’s when new connections are being formed in the brain and they are literally becoming smarter.  One kid says, “You mean I don’t have to be dumb?” 

I wish someone could have explained those things to me when I was a white belt, and I could have said, “You mean I don’t have to be bad at…” fill in the blank.  I had a lot of areas where I thought I was doomed. 

So no one said it to me, but I’ll say it to you.  You don’t have to be bad at your weak area, even if up until now you have thought it was hopeless.  You can learn and improve at almost anything, and as you get going your brain will become better conditioned for it, making the road easier.


5 Mistakes Beginning Martial Artists Can (And Should!) Avoid


When you get started in martial arts, you use your body and your mind in ways that you never have before.  You face challenges that push you to learn and grow and eventually excel.  It can be daunting, but you have an instructor to guide you every step of the way.  If you have a good instructor you can trust, being a student is a lot easier.  Even so, many beginners make huge mistakes that could have been easily avoided.  Here are a few examples:

1.  Inadequate warm-ups


For beginners, the responsibility for this one mainly lies on the instructor.  However, sometimes warming up with the class is not enough.  The older you are, the more important it is!  Children and young adults can get away with skipping the warm up, or warming up badly.  But just because they can doesn’t mean they should.  Regardless of age, anyone will perform better with a good warm up.  As we grow older, our bodies are more prone to injury unless we warm up properly.

So what makes a good warm up?  You could fill entire books with the answer to that question, so this is a simplification.  A warm up should make the muscles warm and ready to perform.  This usually involves some light cardio, especially using the parts of the body that you are going to train, in a way that is similar to how you will train them.  Light stretching can be done safely during a warm up, but does not actually help warm up the body, and also does not prevent injuries.  If your class begins with a short warm up or the warm up is mostly stretching, you will need to arrive early to class and supplement the warm up on your own.

2.  Ignoring pivots

roundhouse kick knee injuries

Many martial arts movements, especially kicks, require the feet to pivot.  Your instructor should teach you how to pivot your feet correctly for each technique.  However, many students (and sadly some instructors) treat pivots as an unimportant aesthetic detail to be ignored until the technique is learned and well-refined.

This is a huge mistake.

Pivoting correctly puts your hips in the right position, making the technique much easier to execute and to learn in the first place.  This also ensures that you are using your strongest muscles so that your techniques will be more powerful.  But most importantly, correct pivoting prevents knee injuries.  It is possible to do permanent damage to your knees simply by not pivoting correctly.  Don’t let it happen to you.  These techniques can and should be safe, easy and fun to practice.

3.  Not listening to your body

not listening to your body

Knee injuries like that don’t happen suddenly.  Broadly, injuries can be classified as overload or overuse injuries.  It’s impossible to completely avoid overload injuries–if you’ve ever stubbed your toe or sprained an ankle, you’ve experienced an overload injury.  Overuse injuries, on the other hand, are almost always avoidable.  They occur when your body repeats an unhealthy movement until you are injured.

Martial arts movements, when trained correctly, are very safe to practice.  However, unless all of your DNA comes from the same place that your art comes from, your body is going to be a little different than the bodies the techniques were designed for.  Most of the time this doesn’t matter at all.  Maybe you’re a little taller, your hair color is different, etc.  But sometimes, you will need to adapt a technique to your body.

I’ve seen students with extreme external tibial torsion, students who are particularly bowlegged or knock kneed, students with wildly different hip structures, and similar variations in the hands and arms.  All of these people had to adapt their techniques in order to perform them safely.  As an instructor, I was able to use my knowledge and experience to help them do that, but the fact remains that nobody knows your body as well as you do.  If something feels wrong, don’t ignore it.

4.  Putting too much pressure on yourself

putting too much pressure on yourself

If you want to get good at something, you should practice every day, right?  Wrong.

This is terrible advice, especially for a beginner.

Being a beginner is a magical but delicate time.  If you have a few lousy experiences early on, it’s going to be hard to enjoy your practice in the long run.  As a beginner, if you physically don’t feel well, or even if mentally you’re just not up to a challenge, you are better off waiting until you can show up to class ready to give it your all.  Discipline is great, but that comes later.  You’ll get more out of your training when you are physically and mentally prepared for it.

Nobody ever got good at anything because they decided they were going to force themselves through a daily grind.  They got good at it because they fell in love with the practice.  Find the joy in your martial arts training, and the discipline will come.

5.  Choosing a school based on location

nearby location

Many people sign up at the school that is closest to them.  Similarly, some people choose a school because they are interested in a particular style of martial arts.  Unfortunately, neither of these things means that the school will be right for you.

The absolute most important thing when you choose a school is the instructor.  You need an instructor who you can trust and who interacts well with you.  You need an environment where you feel safe practicing techniques that can be dangerous.  You need a class that you can enjoy and a place where you can thrive.  Given the choice between a great class, and a class where you are constantly getting hurt, constantly self-conscious, not improving, and constantly unhappy, isn’t it worth spending a few extra minutes in the car?


Being a beginner in the martial arts can and should be an incredible, rewarding experience.  Your instructor will guide you along the way, and hopefully you won’t even need a list like this.  But if you find yourself needing a little extra help, this list is a good place to start.  If you have any questions that aren’t answered here, feel free to contact me using the link at the top of the page.  I’d love to hear from you!


15 Surprising Benefits of Beginning Martial Arts as an Adult

Losing weight, improved fitness, physical self defense skills… there are lots of reasons why people take up martial arts as adults.  Certainly the martial arts have a lot to offer in these areas, but many people are surprised by other benefits when they begin their training.  Here are a few:

1. Stress relief

I forget about kids, house, bills, etc., while I'm on the floor. - Patti

Any regular exercise is scientifically shown to relieve stress, but being able to get that exercise surrounded by a supportive community can go a long way to put you at ease.  Moreover, many martial artists value their class time as a break from the stressors in their lives.  Patti Phillips Dutton says, “I forget about kids, house, bills, etc., while I’m on the floor.”

2. Energy

In a similar vein, having a good workout on a regular schedule can do a lot to improve your energy levels.  Part of this comes from an increased blood flow to your body and a healthier cardiovascular system, meaning your blood moves oxygen to your body more efficiently, resulting in higher energy levels.  In addition, regular exercise helps you sleep at night, so you can be even more refreshed during the day.  Even though the science behind this is well known, many beginning martial artists are surprised when it happens to them.

3. Peacefulness and mental balance

I am less likely to allow things to become stressful. - Mary

You know the stereotype of the ancient martial arts master who never gets riled up, but calmly deflects the protagonist’s antics?  Well, you don’t need to be a master to get this benefit from martial arts training.  Martial artists of all levels report calmness and an inner fortitude against stressful situations.  Mary Collins describes this as “a sense of peace and harmony,” adding that because of her training, she is “less likely to allow things to become stressful.”  Dutton echoes her sentiment, saying that because of her training, “I am less likely to lose my temper.”

4. Overcoming unhealthy habits

Karate gave me a focus point and a healthy alternative to drinking alcohol. I haven't consumed alcohol in over 2.5 years. - Dakota

Discipline and self-control are lauded as great reasons for children to participate in martial arts, but adults often experience similar benefits.  It’s not unusual for a martial artist to credit his or her training with being able to finally quit smoking, recover from substance abuse, or eat healthier.  Dakota, who has asked to withhold his last name, describes how he finally achieved sobriety by saying, “Karate gave me a focus point and a healthy alternative to drinking alcohol. I haven’t consumed alcohol in over 2.5 years.”

5. Confidence

"What I developed through martial arts was a balance of humility and confidence." - Nathan

Confidence is a very common benefit of martial arts training, and it takes many forms.  Some people overcome shyness, and others just learn to carry themselves with more presence or authority.  Nathan Kirk, who began training in taekwondo as a young adult, explains that even though he has never been shy, he still had to learn to perform without being self-conscious.  He says, “I could always be the class clown, or be in front of others, but if I wanted to present my honest best, there was a concern people might see the faults. What I developed through martial arts was a balance of humility and confidence. I accepted my imperfect performance without feeling the need to joke or apologize or highlight it in a self-deprecating way.”

6. A healthier relationship with your body

"I no longer want to eat healthy and work out to be skinny and beautiful, but rather to be strong to perform karate well! It changed my whole way of thinking." - Alexandrea

Many people experience a connection between their minds and bodies when they begin martial arts training.  It usually begins with an awareness of the body that comes from learning new things—you have to pay attention to your body in order to learn a new physical skill.  As training continues, people tend to notice that when the body is well taken care of, there is a corresponding boost in mental areas such as creativity, patience, and energy.  But it can be much deeper than just an awareness of the symbiosis between the mind and the body.  Karate stylist Alexandrea Kristiansen recalls a dramatic change after training for only a few months.  She says, “It was the first time I ever connected with my body in a way that wasn’t about vanity. I no longer want to eat healthy and work out to be skinny and beautiful, but rather to be strong to perform karate well! It changed my whole way of thinking.”

7. Improved mental health

“Karate has done more for my anxiety than anything else!” - Rachelle

For people struggling with mental health problems such as depression or anxiety, professionals will often recommend regular exercise to help with their symptoms.  Especially for those battling depression, having a supportive community at the training hall can also go a long way.  Internationally famous karate expert Iain Abernethy credits his training with recovering from depression.  Rachelle Lawrence says, “Karate has done more for my anxiety than anything else!”  Jeff Gortney, who has been training for a year and a half, says, “There are huge mental health benefits.  No matter how I felt emotionally before training, I always felt better afterwards.”

8. Better balance

Balance is usually associated with softer arts like tai chi, but training in any martial art can help.  Arts that train sweeps and throws tend to be especially effective for improving balance, as are styles with a heavy focus on kicking.

9. Making deliberate choices

Making Deliberate Choices

In the words of Uncle Ben and others, “With great power comes great responsibility.”  But what Spiderman learned the hard way, martial artists can get from regular training.  If you learn to turn your body into a weapon, you also have to learn the self-control to not use that weapon lightly.  But that self-control can help in all areas of your life.  Debbie Scofield, who started training at age 44, explains, “I’ve become more conscious of my decisions. When I have down time, it’s not habit but a decision now. If I eat ice cream, for example, I don’t do it mindlessly, but by choice. I’m more aware on every level.”

10. Improved reflexes and coordination

Reflexes Coordination

Most beginning martial artists expect to drop some weight, improve cardiovascular health, and build strength, but many are surprised the first time they catch the soap they drop in the shower.  While that’s a somewhat silly example, having that coordination and the faster reflexes can help in many areas of life, from playing sports to driving more safely.

11. Motivation


It’s not unusual to see someone take up marital arts and then suddenly make significant progress in a goal they’ve had for years, such as quitting smoking or eating healthier.  It can happen for a lot of reasons, but one common reason is because their training provides some extra motivation.  Susan Briggs had this kind of experience early in her training when she realized how much her smoking was affecting her progress.  She recalls, “When I got to purple belt and wanted to continue I found the motivation to successfully give up smoking!”  She has been smoke-free for four years now.

12. Career gains


Sometimes the added confidence, self-discipline, stress relief, and increased energy can add up to huge benefits at home or in the workplace.  Karate instructor Barbara Lamble has experienced this both for herself and with her students.  She says, “I’ve noticed that my professional career has had a similar trajectory as my karate career.  For example, [each black belt] ranking has corresponded with a significant promotion at work. The two disciplines are not connected, but I think that the sense of focus and purpose while training has helped me progress in the workplace.  I’ve seen it among my students as well.”

13. Friendships


It’s hard to explain the bond that forms between martial artists.  If you can throw punches at each other one moment and laugh about it the next, you’ve experienced something that few outside of the martial arts will ever understand.  Martial arts friendships are really something special.  Some even go so far as to call it a second family.  Jamie Warren values the breadth of friends he has met through training, saying, “I met friends through martial arts who I would have never met otherwise.”

14. Family closeness


Martial arts is one of few physical activities that transcends age groups and can be practiced with the whole family.  After all, parents usually aren’t allowed to join Little League teams with their kids.  Since many styles can be practiced well into old age, you can have three generations in one family all taking lessons together.  Michael Wroe was 49 years old when he began training.  He recalls, “My two daughters and myself started at the same time and one daughter still trains with me.  I feel it has kept us close.  I now have more confidence, less fear, more fitness, more flexibility and a close relationship with my daughter.”

15. Fun


It’s great to experience a huge onslaught of physical, mental and social benefits, but at the end of the day, training should be fun.  Bill Leake was pleasantly surprised when he started training.  He says now, “It’s more fun than I expected.”  Others come in already expecting a great experience, and are not disappointed.  Jonna Hausser Weaver sums it up nicely: “It is just so much fun to do.”

These are just a few of the common benefits that surprise beginning martial artists, but there are tons more.  Leave a comment with your story of what martial arts training has done for you!