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It has been an incredible experience partnering with the Centennial CVI and College Heights SS Wrestling Team! Each wrestler has grown in both skill and personal development and it has been a privilege to witness this growth. Wrestling is a sport that requires incredible stamina, perseverance, and will power. The fight often comes down to two physically-matched individuals and the slightest slip or falter in fighting spirit can determine the outcome of a match. There is no place to hide on a wrestling mat. You're there...exposed..." the good, the bad, and the ugly"... for all to see. It takes toughness and courage to step on the mat and be willing to be vulnerable. A wrestler takes great risk every time he or she steps on the mat. It has been an honour to be a part of that experience; witnessing the courage, the willingness to 'step up', and the good character of each wrestler as he/she won or lost with dignity. We'd like to offer congratulations on a great season so far and special thanks to each wrestler who has partnered with us through the wrestling experience!

Arm Conditioning

As green belts, Sensei Amanda McAlpine and Sensei Rob Cousineau demonstrate Bunkai at the Elmira Karate Tournament. It's fun to watch videos from "back in the day". Interpretation of kata and its applications holds different meaning and understanding as practitioners develop and 'mature' as students.

by Tom Cako At one point or another, most people set goals and choose to walk paths of self-improvement. Although so well-intended, people often ‘fall off the track’ or create ‘reasons’ for why they ‘can’t’ or won’t follow through. Eventually, they choose to stay comfortable instead of pushing through the tough stuff – there will always be a ‘reason’/excuse to give up; How do we push “beyond reasons”? I assume when people come to me, that they are looking for change. What I often witness is that people want this now, tomorrow or the next month - they want instant gratification. What happens when you try to change everything now? Usually you go back to what you know, what’s comfortable. A car that is changing directions can’t all of a sudden turn around and be driving in the other direction – it needs to slow down before it turns around and then accelerate once it has changed directions. This kind of change requires patience, determination, and an understanding of the bigger picture. Many people say they can make drastic changes easily and are committed to doing "whatever it takes" to get results, but in reality this is short- lived. This isn't to say that not a single soul can make it happen; some people have what it takes to make cold turkey changes. But what about the other 95%? What I can tell you is this: after training for an extensive period of time, it’s not only what you do inside the gym (any training room) that gets results, it’s what you do outside that matters. Your training becomes a part of you: in your actions and thoughts every day. It affects everything! Your attitude and your character will determine your true success. With a “short sighted” approach to training, or by taking short cuts, you lose the foundation of body and mind that I believe are the most important. It's impossible to learn some characteristics in 3 months: traits such as patience, consistency, understanding and discipline. And when it begins to get tough – the ‘reasons’ to quit begin to creep in… and it isn’t long before the initial drive is gone. In the instant gratification world of looking for results – one often looks around externally for a ‘quick fix’ magic pill. When searching for external remedies for ‘problems’ -- we can miss solutions that are right in front of us. We need to be honest about who we are and 'where we are at'. We often actually know 'what to do.' It's just a matter of actually doing it and having the commitment and discipline to carry it through. Stop talking about it…and start doing it. In fact – maybe don’t talk about it – until it’s done. In order to achieve success we must be willing to ACT on what we know. As we move towards accomplishing our goals, we are sometimes asked to push ourselves beyond where we think we can go. If we are open to being coach-able... open to new perspectives - we can accomplish greater things. It’s not usually one big battle, but rather ‘pushing through the grind’ that requires the daily discipline to accomplish one’s goal. It’s staying committed to the goal and remembering why you are doing it to begin with. It’s walking through the training room door over and over and over and over and over again – understanding that the secret of success is found in the repetition of sticking to the plan. When you think “I have to get fit before I join that karate class” or “I don’t have the skills or resources that he has” – you allow yourself ‘reasons’ or excuses to give up even before you have even begun. Instead, “Start where you are. Use what you have. Do what you can” (Arthur Ashe). "The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand" (Vince Lombardi). What you get when you accomplish your goal is not as important as who you have become as a result of accomplishing your goal. The journey towards the goal helps to define you. Are we willing to 'apply the best' of ourselves? ...even when it's uncomfortable? If not – maybe you need to determine whether or not you actually want to accomplish your goal. If yes, I can assure you the results will be better than you can possibly imagine. Every day is an opportunity to embrace positive change in our lives. We get to choose what kind of an attitude we'll have, how we will respond to challenges, who we surround ourselves with, if we will apply the best of ourselves, and if we will accomplish our goals. We can embrace reasons for why we can’t, or we can embrace the process of starting where we are, using what we have, and taking one step at a time (over and over and over again) towards success.

by Amanda McAlpine It has been said that as we try to “teach our children about life, our children teach us what life is all about.” I enrolled my daughter in Martial Arts with me - karate and judo -- with the hope that she might experience many of the incredible life-changing benefits that I have experienced in the disciplines and despite challenges along the way, it has been amazing for both of us. Although she is at the beginning of her journey in many ways – it has been beautiful to see the growth that my 8 year old daughter has already experienced. One of my favourite memories was my daughter’s first karate tournament. We both happened to be competing in different rings at the same time and her centre judge paused their ring so the kids could watch the black belts compete for a moment. Shortly before the competition she had been in tears – scared to get up in front of people – with a million “reasons” to back out. With the help of her Sensei she persisted and as a result gained a confidence and maturity I had never seen before. The funny thing was that I had felt exactly as she did, and as adults sometimes we let ourselves “off the hook” a little too easily. I persisted and as I finished my event, I turned to see her watching me, I suddenly became very aware of the impact we have as parents. I was grateful that we were able to share that experience and grateful that I had chosen to be a positive example in that moment. I have always admired and respected the teachers and mentors who practice what they teach. It has been said that “Your child will follow your example, not your advice” and so I felt that it was important to never ask of my daughter anything that I was not willing to do myself. There are many incredible sports teams and organizations in which children can benefit, but the impact that training in Martial Arts has had on me personally has been immeasurable and so I believe as a parent I need to provide opportunity for children to train as well. At the end of the day, it is about a way of life and character development. Bruce Lee said, “The martial arts are ultimately self-knowledge. A punch or a kick is not to knock the hell out of the guy in front, but to knock the hell out of your ego, your fear, or your hang-ups.” The richness of life on this path has been incredible, but not without cost. It is challenging to face yourself; challenging to face your ego and your fears, but the rewards far outweigh the struggles. 1. They (and you) will get more active 2. They'll learn to find focus and stillness 3. They'll learn to take hits – and be able to get back up again (in life) 4. They'll gain self-confidence and self-respect 5. They'll connect their mind and body 6. They'll learn conflict resolution 7. They'll learn to breathe (Eric Stevens) How incredible -- if kids can learn these elements before they become adults! Imagine the tools they will have …that can help them experience greater happiness, health, and peace!

By Bob Dagleish The relationship of a Sensei to the dojo is very difficult to define, as it encompasses many varying aspects of life. The Sensei must flow through the student in many levels of communication and reach to the far corners of a student’s life. A sensei is sometimes a father and also at times, even a mother, an advisor, chastiser. A Sensei, though different, is the same as everyone else. He is human in a controlled way and deserves respect for he has traveled along upon the Do (way). A Sensei should be a good teacher by conveying at the correct time the appropriate knowledge in the best possible way and manner to the student and must be able to see the student and their problems as they never can-impartiality. A Sensei shows no favor, indeed a progression is attained, he becomes harder on those that progress. He is kind but firm to the beginner on the path. A Sensei advises, in an appropriate manner, in the inner spiritual aspects of the art and always with a friendly ear, who listens properly as they tend to categorize him into either a teacher or a friend. He is neither, but both and more. He sees a student in a free way, unmoved by external face or appearance and helps in the best way befitting a student. If this is to be hard, he is so, to be soft, and then he is so. But always in the best manner for the student, for the sensei’s heart is forever with them. Often a Sensei will put forth untruths to see if they are accepted, say nothing when he could speak volumes. He is king when there is no apparent reason. He may be tyrannous or compassionate, but through all these externals, his heart is still for them. He listens when they speak but can see the inner reasons for their speech: he is unmoved but can move. The sensei is forever active, even in a subdued way. He gives while others take and asks no rewards save proficiency of mind and body. He is sad, sometimes happy, let down and often abused, but forever holds to the way, for that is his life. Though outsides may change, the Sensei does not, though he can adapt at will. The inward ideals and principles are always there. He persists when there is no apparent reason. That is why he is a Sensei. On average, it takes 2,000 students to produce one worthwhile Sensei. If you have one, take care of him. By Bob Dalgleish Founder of Canada Goju “The only place where success comes before work is in a dictionary.”

What Does A Black Belt Really Mean “How long does it take to get a black belt? Most people would be overjoyed if I would say it takes just a couple of years to get a black belt, but unfortunately it does not. And though I am afraid most people would not be happy with my answer, I think the general misconceptions about “what is a black belt?” should be a clarified as much as possible. This is not a popular subject to discuss in the way I am going to. Indeed, I warn my students not to ask the question in the first place. The answer is not what they want to hear. How do you get a black belt? You find a competent teacher and a good school, begin training and work hard. Someday, who knows when, it will come. It is not easy, but it’s worth it. It may take one year; it may take ten years. You may never achieve it. When you come to realize that the black belt is not as important as the practice itself, you are probably approaching black belt level. When you realize that no matter how long or how hard you train, there is a lifetime of study and practice ahead of you until you die; you are probable getting close to a black belt. At whatever level you achieve, if you think you “deserve” a black belt, or if you think you are now “good enough” to be a black belt, you are way off the mark, and, indeed a very long way from reaching your black belt. Train hard, be humble, don’t show off in front of your teacher or other students, don’t complain about any task and do your best in everything in your life. This is what it means to be a black belt. To be overconfident, to show off your skill, to be competitive, to look down on others, to show a lack of respect, and to pick and chose what you do and don’t do (believing that some jobs are beneath your dignity) characterize the student who will never achieve black belt. What they wear around their waist is simply a piece of merchandise brought for a few dollars in a martial arts supply store. The real black belt, worn by a real black belt holder, is a white belt of a beginner, turned black by the colour of his blood and sweat. “How we play the game reveals something of our character How we lose shows all of it.”

On Saturday, January 28th, Triple Arts Academy (Cambridge) hosted a Tri-City Training Wrestling Seminar. Despite the wintery road conditions, the fiercest fighters found themselves tumbling on the mats, learning new skills, experiencing great workout, and having fun! Coaches Joey and Nick Ditoro assisted Coach Tom Cako with instruction and demonstrations. The kids classes focused on body movement and single leg takedowns and double leg takedowns. The adult class focused on the same with a few additional takedowns from underhook or clinch position. Special thanks to Triple Arts Academy for hosting the event and to Coach Tom Cako and his team for an excellent seminar! Watch for more news! Seminar video will be available SOON!

The Centennial C.V.I. (for credit) Martial Arts class held its last class of the semester today which included a board break and belt ceremony. Sensei Tom Cako (Tri-City Training) and Sensei Amanda McAlpine (Tri-City Training) began the program last year and have had the pleasure of seeing the grade 11 program expand to include grade 12 students as well. "It has been a privilege to be a part of this program," said Sensei Tom, "Our hope is that you can 'give back' in some way to someone... we are so proud of each unique individual and feel each person has something special to offer the world." Sometimes it takes an experience in a Martial Arts class to highlight some of those specialties. "At the end of the day, it's really about character. We have had the privilege of witnessing some incredible acts of good character and we couldn't be prouder of these kids!" Each of the students broke a board and then participated in the belt ceremony. Many of the students have faced challenges this past semester and all the teachers were proud to see them "step up" and "push through". The students voted Matthew Poon as the recipient of this year's "Character Award" and Dave Nguyen as the winner of the "Most Improved Student Award". Both Sensei Amanda and Sensei Tom are very proud of all the students and look forward to seeing their continued development. We wish them all the best!

Learning to breath properly is a step towards a more balanced and healthy life. Many of us go through our days breathing quickly and shallowly, and not using our breath as a means to ground, relax and cleanse. Our lungs are not muscles but more like sponges. They inflate and deflate by the actions of the muscles around them. The muscles in the neck and shoulder region can assist breathing and are usually the muscles used in chronic lung disease and improper breathing technique, called accessory breathing muscles. Using these muscles is called clavicle breathing and causes shallow breathing and will allow carbon dioxide to be re-circulated in the lungs and body instead of bringing in fresh oxygen. The intercostals muscles, which are the muscles between your ribs and enclose around your chest, are another group of muscles used for breathing. These muscles are especially used during physical exertion when the chest is expanding and taking in large amounts of oxygen. Using this group of muscles as the primary group of muscles during normal resting breath is too dramatic and can lead to anxiety, exhaustion and emotional distress. Although clavicle and chest breathing play a role in normal breathing, the best way to breathe is by using the diaphragm. The diaphragm is a muscle at the abdominal cavity. As the diaphragm contracts it pull the bottom of the lungs downward allowing them to fill with air, while the same time pushing the abdominal contents downward. This should allow the belly to protrude out. We often hold a lot of tension in our abdominal wall and if the abdominal cavity is too tense due to emotional tension or habit then the body will usually resort to clavicle or chest breathing. How to Breath Remember that breathing is natural and instinctive, you already know how. These recommendations are to help you maximize the most benefit from your breathing; retraining. Sit for a while and breathe through your nose with your mouth closed. Pay attention to how your shoulders, neck, chest and abdomen move. Pay attention to your inflow of breath and your outflow. Inhalation and exhalation. Now lay on the floor on your stomach with your arms bent and your forehead resting on your hands. This posture should allow for diaphragmatic breathing. You should feel your belly pushing out against the floor. Play with depth of your breath until you get a sense of what this breathing feels like. After about 5 minutes of this position, roll over on your back and lay flat with arms and legs apart at a comfortable and natural distance. Continue belly breathing. These postures should allow you to focus on your breath as well as release tension. Following this practice once a day for ten minutes will strengthen your diaphragm and allow your body to easily start relying on belly breathing naturally instead of chest or clavicle breathing. Through out the day as much as possible during your alone quiet time try to pay attention to your breath and practice your belly breathing. Imagine your diaphragm working as a slow rhythmical pump, bringing oxygen into the base or bottom of your lungs and then gentle relaxing as the carbon dioxide is gently pushed out. This type of breathing will keep you calm, focused and energized. It may help to place your hand on your belly and feel your abdomen push out against your hand as your inhale. It is important to think positive and supportive thoughts to yourself. Some people like to think of the breath flow as the ebb and flow of the waves on a beach. Use whatever imagery works for you to ensure smooth yet relaxed breathing. Use your breath to cleanse, get rid of negative energy and tension and bring in positive energy, healing and freshness.

by Tom Cako What should a beginner consider when deciding to start the path of a martial artist? What are some questions they should ask themselves? Why do I really want to start? Are you looking for something to get in shape, looking to learn self defence? Do you need structure in your life? Discipline? Looking to excel in a “sport”, wanting to be competitive? Just curious? These are some questions you should ask yourself before you begin. Many Senseis come from different back grounds and disciples and have their own philosophies on how things should be done. Find a dojo which you think will coincide with what you think you want. This might change down the line. 2. What type of Discipline are you looking for? There are no better or worse martial arts! In the end I believe they are the same and just “different ways up the same mountain.” If you’re looking for striking, punches and kicks you might look for something like Karate, Taekwondo and Kick Boxing etc…. If grappling is what you’re interested in wrestling or Judo might be a consideration. If you interested in something gentler, maybe Tai Chi or Kung Fu could be an option. Educate yourself and talk to current students of the discipline and ask questions. 3. Picking a Dojo (school) This is a very important step. This is where you will be spending your time and learning not just technique but building character as well. All school dojo’s can be different. Some follow a very traditional and strict regime in the classes. Some have a more team comradely going on. Some even have a very “relaxed” approach. Go to the Dojo, watch the Sensei teach, observe the students and see if this is what you want to be a part of. Also, something to consider is the location of the Dojo. Having a dojo closer rather then further will help you be more consistent with your training.

"It takes 10 years of extensive training to excel in anything" - Herbert Simon-Nobel Laureate Listening, observing and training people can be very interesting. I assume when people come to me, that they are looking for change. What I often witness is that people want this now, tomorrow or the next month - they want instant gratification. What happens when you try to change everything now? Usually you go back to what you know, what’s comfortable. Many people say they can make drastic changes easily and are committed to doing "whatever it takes" to get results, but in reality this is short lived. This isn't to say that not a single soul can make it happen; some people have what it takes to make cold turkey changes. But what about the other 95%? I can only talk through my experiences. During my time so far I have had a passion for physical preparation and the martial arts. I can only explain it as “moments of clarity”. You've been doing something the same way for the last 5, 10 years, when all of a sudden you have a thought or you see something which makes you look at it in a whole different way - and it changes everything! It makes me think of people who have been specializing, studying and practising something for 30, 40+ years, how well they must understand the bigger picture! What I can tell you is this: after training for an extensive period of time, it’s not only what you do inside the gym (any training room) that gets results, it’s what you do outside that matters. Your training becomes a part of you: in your actions and thoughts every day. It affects everything! With a “short sighted” approach to training, or by taking short cuts, you lose the foundation of body and mind that I believe are the most important. It's impossible to learn some characteristics in 3 months: traits such as patience, consistency, understanding and discipline. So if you decide to train or you are thinking of training again or like most of you now in training, think of the “Bigger Picture”. Look outside of your present training and look at what's really going on ... for the long term. Essay by Sensei Tom Cako Tri-City Training, Guelph Ontario