4 Workouts You Can Do Anywhere

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Our core philosophy at BBJJ Martial Arts is about fostering growth by providing the supportive, collaborative conditions that allow students at all stages of life to train well for the long haul.

But with holidays coming, lots of us are planning to be away from the dojo.

So…a quick quiz:

Q: What do you do when you can’t get to training?

A: When you can’t do what you want, you have to do what you can. 

Sometimes when you can’t train you can still grow and improve by focusing your training energy elsewhere when you’re not at home to train.

What should you do? Well, it depends. Here are a few ideas to get you started without over-stressing yourself or other people:

#1 Use Equipment: Two things you always have room to pack are a jump-rope and a resistance band. 10 minutes on the rope a day and you’re cardio will improve…guaranteed!

(And a small resistance band can be attached to hotel furniture or trees outside, providing you with opportunities to work the core, upper body and lower body as well.)

#2 Bodyweight Exercises: If there isn’t a gym nearby (or time to get there), use yourself as resistance. You’ve seen dozens of pushup and sit-up variations in our classroom. With a chair or some well-placed end-tables, you can do a wide variety of squats, dips, sit-ups and pushups.

#3 Run: If all else fails, run. You can always use your time away from the dojo to concentrate on cardio. Every hotel, cruise-ship or vacation place has somewhere to run, even if it means wind-sprints in the hallways. Stairwells are a place for stair-runs or -walks, and even plyometrics for the adventurous (just be careful!).

#4 Rest and Recharge: Remember that a little rest is a good thing sometimes. If you’re training as hard as you should be regularly (3 times per week), then a trip out of town for 3 or 4 days can be a chance to rest and recharge. You’ll be reinvigorated when you return.

Above all, plan ahead and be creative. Worse than doing nothing on a vacation or a break is doing something that will set you back in training. You don’t need to take unnecessary risks, or endanger the physical or mental relationships you’ve built so far.

Reading and studying may not seem like the best substitutes for being on the mat, but they can give you a well-needed perspective on the work you’re doing in our classroom.

So…what do you do when you’re on vacation or away from the dojo?

So Pain Is Inevitable…But Suffering Is Optional?

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friends-jogging-in-bridge

I just recently ran my third NYC Marathon, and once again had an incredible experience.

But running this one made me realize something very profound. It wasn’t because it was the hardest or the most grueling of the three. In fact, I think it was the best (if not the easiest) overall.

Of course, I could list tons of factors for why this race felt so great:

The weather…it was such a gorgeous day.

A great playlist…the tunes kept me dancing through the boroughs.

Training itself…I felt prepared for the long distance.

The support of people…the love and energy of friends, family, spectators.

In my experience, though, all of these add up to the one essential key factor in having this great experience:

…staying positive.

This time around, I focused on the people, on the weather, dancing to the beats rather than the little aches and pains here and there. I didn’t let them become a bigger issue and take over my mind. I focused on the end, rather than how much longer I had to run. The feeling I would have when crossing the finish line rather than how many more bridges I still need to cross.

And yes, there were moments of exhaustion and ‘Oh my god, two more hours…’ or ‘…my knees hurt’, I just tried to bring my mind back to the present as quickly as possible – to distract it – with positive thoughts.

But that’s just part of the story. 

See, a few months ago, while training for the marathon, I listened to an audiobook by Haruki Murakami, an avid runner: What I Talk About When I Talk About Running.

He starts the book with this quote: “Pain is inevitable, suffering is optional.”

It resonated with me, at first just because of what it means for our physical bodies. But when I talked to one of my coworkers about this quote, he made the immediate connection to our mental wellbeing also.

He said: “It’s just like life in general.” I understood that there is pain in the things we  go through every single day, but it is we who chooses how we process that pain. Do we explore it and absorb it, or do we turn our pain into suffering?

Shihan Dunn and Professor Glick always remind us to be a “good finder”. In other words, you can suffer and worry about situations…

Or you can try to stay positive, stay in the moment, stay present, so you don’t miss out on the good things around you that can actually help you through those difficult times.

I recently started to catch myself thinking about this quote whenever things get hard. It brings me back to the present, helps me to take a deep breath.

What’s more, it’s not only happening in training (when I feel unsatisfied with how I performed), or with teaching on the mat (when I feel that I didn’t give everything I could have to inspire students). But I see it also in my personal life when something unpleasant crosses my path.

Now, that doesn’t mean that I don’t let myself feel the pain. This isn’t a way to dull the experience. After all, pain is real in the moment it occurs.

Instead, I try to not dwell in it. I no longer follow threads like “Why is this only happening to me?”…which is something that would pull me deeper into it or which could start a domino effect of negativity.

I’ve come to believe that feeling pain, then working through it to find a solution, is a very important part of the learning process. It’s part of the self-study that comes with martial arts training. We learn how to explore the difficult things we face on a regular basis.

It’s true that it can get foggy sometimes. And yes, it seems sometimes that you’ll never be able to find your way out.

But training in the Martial Arts teaches you that everything takes time. You’re not a master in a day. In fact, Shihan Dunn reminds us regularly that it takes 10,000 repetitions to mastery.

What this means of us is that it takes practice to become more positive and to learn to see the light at the end of the tunnel. To become solution-oriented, rather than problem-oriented. Progress doesn’t happen in a day, it happens daily.

Through practice the period of suffering gets shorter. You start to realize that there is something you can do about the pain – you can get help, talk to someone or do something a little differently the next time you face a similar situation.

Eventually the pain will go away, the sun will rise again. And you’ll have to do it once again. But in the end, the difference isn’t in what happens, but the understanding of what happens: pain is inevitable, but suffering is optional.

Ms. Sonja Hofstetter was introduced to Brooklyn Brazilian Jiu-Jitsu by a dear friend and started training in October 2013. She holds a Blue Belt in Brazilian Jiu-Jitsu and a Purple Belt in Thai Boxing and also trains in Shotokan Karate. She is dedicated to the mission of BBJJ to help students reach their fullest potential, overcome obstacles and achieve their goals trough training in the Martial Arts. She is inspired by Shihan Dunn, her Professors and instructors and their unique and individual approach to training and teaching.

Defining Black Belt: BBJJ Black Belt Graduation Keynote, November 2016

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chris-torres-bbjj-gene-dunn-instructor
Chris graduating to Black Belt – Nov. 5 2016

We define black belt in all sorts of ways – commitment, courage, humility, humanity. And across the world you’d be hard-pressed to find two people who agree exactly on what it means.

Is it a perfect technique? A demonstration of mental toughness? An ideal of perfection?

It is all of those things, but ultimately it cannot be contained by them. At the end of the day, each of us defines black belt for ourselves.

As black belts, just as human beings, we are all much more than just the sum-total of our past experiences. And the martial arts is a great reminder of this fact.

We make mistakes, we forget important details, we miss opportunities, and yet somehow we’re able to continue to practice.

We hit personal goals, have peak experiences, do more than we though we could, and yet we keep raising the bar to keep satisfaction just out of reach.

We are not the mistakes we’ve made or the experiences we’ve had. We are not our successes, any more than we are our failures.

We are whatever it is we tell ourselves we are.

And interestingly, this doesn’t begin at black belt…it begins at white belt.

At the moment we start our training, we have a chance to step away from thoughts that have defined us in the past and reformulate who we want to be.

We get that gift and that responsibility by “beginning anew”; it’s by virtue of shifting our thoughts about what defines us that we start to reconfigure who we might be.

So in this way, becoming a black belt is no different than the rest of our training. You define it for yourself, just as you’ve done all along.

As you know, some people choose to define it as a “tough fighter” or a “tournament champion” or an “alpha male or female”. If that’s it for you – if that’s as far as you want to go with it – then I think you’re missing a great opportunity for a bigger shift.

It’s not just chance to stand at the doorway and peer through. It’s a moment when we can cross the threshold.

So we can say, “Black belt for me means I’m becoming a better father.” Or “black belt for me means that I am going to be self-confident person, I’m not going to let dark thoughts dominate.”

Or “black belt for me means independence – I no longer need to allow the negative things that others say into my sphere”.

Or “black belt for me means emotional control, where I don’t lash out with my moods or my temper”.

So the big question today for our graduates is…who – and what – do you tell yourself you are?

Because that determines quite a lot about how the world shows up for you.

Are you meeting challenges the way you say you are, or are you falling back on old familiar ways?

Are you keeping first things first – prioritizing your most important values and principles – or are they subordinated to your conveniences?

For us at Brooklyn Brazilian Jiu-Jitsu, we are always working to be a force for good in the world. To recognize and remember that being present, aware and compassionate has a real value in our daily lives, irrespective of the currency or attention that our culture may give to them.

That’s who we choose to be at the end of the day, and the martial arts is how we’ve chosen to enact that. We may not hit the target 100% of the time, but we are always aiming at it.

The choice we ask you to make today is to decide in advance who and what you want to project into the world. Then let that guide your decisions and actions and interactions.

Considering this deeply is one of the best ways to shape your life, to make a contribution, to live well, to leave a legacy, to impact others.

If you want to be a force for good – or anything else – then make decisions from that place and your actions will inevitably show your intention.

It is not, as you know by now, very easy. Challenges abound – staying mindful, regulating your mood and emotions appropriately, treating others the right way. There are shortcuts and false promises all around, and your past exerts a powerful gravity on your present.

But the amazing thing is that this process is open to all of us – in particular, this approach to martial arts supports you. We support you.

Now maybe the notion of black belt is the first time you’ve considered looking at yourself this way, or maybe it just further supports your investigations in this area.

You can decide what you want to be, just like you can decide what kind of black belt you are. But try to remember that your martial arts practice is a chance to joyfully and frustratingly update your definitions on a regular basis. And that’s something of value for everyone.

How Much Do Martial Arts Really Cost?

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Before I started training in the Martial Arts I had so many questions.

“Will I like it…will I be good at it…is it fun…do I want to do it?”

But for some reason the first time I typed a search into Google, that’s not what I typed.

Instead I wrote, “How much does Jiu-Jitsu cost in Brooklyn?”

See, most of the questions I had swirling in my brain were abstract and subjective.  What I needed was something concrete to focus on.

So I, like so many others, chose price.

I thought I needed to know that School A costs $100 per month while School B was $400.  It was tangible, digestible, and real- not abstract. But the other side of that notion is that it was completely arbitrary.

It turns out that all of the complex personal questions – liking it, is it fun, etc. –  have since been answered simply and clearly.

(And  – important to note – the internet didn’t answer those questions for me.)

Now nearly a decade removed from that original search, the idea of “how much do martial arts really cost” hasn’t gotten clearer…it’s actually gotten murkier.

What’s the big difference? Well, I’ve learned through this process of training that there’s a distinct difference between value and price.

What I was asking Google for was the price of training. What Google could never tell me was the value of the training…to me. 

Looking back, I couldn’t begin to tell you how much money I’ve actually spent on my training through the years when it comes to tuition, gas, parking (and the occasional ticket), train, books, uniforms, seminars, time, etc.

But I can tell you about the value of the training to my life: nothing short of priceless.

Simply stated, I can’t place a dollar amount on the confidence that I’ve built, and how that’s helped me thrive as a teacher, mentor, and family man.

And then I’d have a hard time calculating how much its worth to me to be in peak physical condition – with the discipline to eat well, and feel and look good.  I have plenty of energy to play with my kids, or train all day, or go for a run, or all of the above!

I don’t know how to figure out the “price” of the peace of mind that training has taught me to maintain.  I’m so much calmer, more thoughtful, and more generous than I was before I started.

And none of that takes into account that I am now focused on improving my life in every way I can. Like, I don’t talk myself out of success anymore.  I don’t aim low.  I don’t sell myself short. Essentially, my experience at Brooklyn Brazilian Jiu-Jitsu has been the cornerstone of years of ‘me getting better at being me.’)

I couldn’t guess the ripple effect that training would have on my friends and family. I mean, people around me are inspired to be healthier.  My kids are learning habits of health, fitness, and cooperation rather than junk food, laziness, and competition.

So when I look back to my original question, I think I asked it because I didn’t know what else to ask.

What I should have been seeking, what a simple dollar amount couldn’t tell me, was what the value would be to my life. I mean, how could Google encapsulate all that I’ve experienced since then…and then tell me what I should pay for it?

Because from where I stand, it’s no longer the difference between $100 and $400 or something in between. The “cost” is only a tiny piece of the puzzle. What I’ve gained through the martial arts has no price, because it can’t be bought – it’s the difference between having the life you want or not.

Professor Jason Lynch is a Black Belt in Jiu-Jitsu and the Head Instructor at BBJJ Clinton Hill.

What is a “Good” Student Anyway?

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gene-dunn-dojo-good-student-brazilian-jiu-jitsuI’ve always loved being a student.

I like learning new things, so being a good student came naturally for me. Plus having a teacher for a mom helped. I got to see all the work she put into her lesson plans; I got to see first hand how much her students meant to her.

(In fact, when I was little sometimes I would get jealous of how much time she’d spend focused on her students. She always talked about what a great job teaching was, and how it might make sense as a career for me one day. Always the good student, I’d have my answer ready: “Not interested but thanks anyway, Mom.”

At the time I thought she meant it was a good option because of the schedule and the pay and the benefits. But it took me a while to understand that she had experienced something very profound – that changing the lives of others changes yours, too. More about that in a moment.)

So I had a good model early on. And since I had always thought of myself as a good student, once I began in the martial arts, I naturally continued to think of myself that way.

When the instructor would demonstrate a technique, I made it my job to focus on the steps, listening and applying what was said.

Giving it all in class, I was perpetually pushing my body to do more – more pushups, more sit-ups, more of whatever exercise we were doing at the moment – because my teacher told me to push myself.

I mean, I had to live up to being a good student, right? That’s what I thought being a student meant, do what you are told, learn what is being taught, follow the directions.

You give your teachers your time and focus and in return they give you knowledge and skills.

So I always thought of it as an exchange. If I held up my end of the deal, they had to hold up theirs.

Put differently…that my teachers owe me something if I do what they say.

But as I progressed in the martial arts here, I realized that I wasn’t being taught in that way. It wasn’t just an exchange of attention for information.

There was something else going on. Something behind the information…

…something in the philosophy.

The funny thing about being a student is you can hear the same message over and over again, but once you change something inside yourself the message seems to change, too.

You can take away a new lesson:

  • That being a good student doesn’t mean blindly following the lessons, but being open to change.
  • That the teacher’s job isn’t to give you skill or knowledge or anything else; in fact, it’s your job to be open and take what they share and apply it.
  • That our teachers don’t owe us anything, but what we owe them is being open to growth, to change.
  • That we need to be open to what they’re sharing so we can focus on creating something new.
  • That when we pass what we’ve learned along to the next group of students who come along, we’re doing for them what our teachers have done for us. 

I’ve come to believe that a truly great teacher wants to help their student surpass them. They want to help the progression of change and knowledge. So to be a good student we need to let go of feeling like we’re owed something and focus on what we can give.

And not only that, but looking internally on what we can give up so we can hear a different message, so we can create a deeper understanding of the lesson.

The practice of helping others out rather than expecting something from them, makes a great difference.  It also might be at the root of my mother’s enjoyment of teaching and what she hoped that I would understand.

And above all I have come to believe that this synthesis of doing and understanding, of working hard and staying open, is truly what it means to be a good student.

Ms. Nova Parrish is a California native who has been in Brooklyn since 2010. She started at Brooklyn Brazilian Jiu-Jitsu as a student and has been a dedicated staff member since 2012. She is a purple belt in Brazilian Jiu-Jitsu and brown belt in both Shotokan Karate and Muay Thai Kickboxing. She feels grateful for being able to share all the martial arts has given her with others.

Don’t Just Train…

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Some people train hard, some train smart. Your goal should be to train both hard and smart.

Why? This is the best way to insure positive gains both in your life and in your martial arts training.

Put another way, this two-pronged approach prepares you for high-performance living.

Virtually all aspects of Martial Arts training are measurable; therefore, you can manage your progress and development. Flexibility, strength, endurance and skill level are all areas of growth you can watch, measure and keep track of.

As it turns out, there’s no “secret sauce” or magic bullet. The progress and results you experience as a practitioner are a direct reflection of the effort, energy and hard work you put in.

We all need to stay focused on making positive and progressive little steps forward, which eventually lead us toward bigger and better gains. The incremental approach evens out some of the difficult challenges we can face on a day-to-day basis by reminding us that forward progress happens in pieces, not in big jumps.

It’s been said that “to get more heat from a fire, you must first put more wood on it.”

Think for a moment about what that means. By allowing sufficient time to warm-up and focus your mind, body and spirit, you’re increasing the likelihood that you’ll make that incremental progress.

Once you’re warmed up, you’re in a place where you can start to relax your body and pay closer attention to your form and detail. (Details always make the difference between an effective technique and an ineffective one.)

In my experience, anyone can “train for gain” by understanding the concept of “progress versus perfection”.
Simply stated, before we can ever be great at anything, we must be willing to start the learning process. Part of this process is making mistakes, correcting them and practicing the correct skill, over and over again.

Earlier I mentioned “incremental progress”. A big part of this is understanding the ratchet effect. Essentially it means that in the course of training, we sometimes take three steps forward and two steps backwards. It can be frustrating in the short-term, but when we consider longterm gains we understand that we are still ahead of where we began.

Finally, “training for gain” means developing your finer sense skills. Keep in mind you magnify your ability to grow by listening to your instructors and success coaches.

Be coachable, be curious and eager to learn and improve yourself. Most importantly, keep your goal clearly in mind, “train for gain” and you’ll always get better, one day at a time.

The Best, Most Consistent Mood Regulator We’ve Found…

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Ever wake up in a bad mood? You may notice that after you get up and get moving, you start to feel a lot better and your mood begins to improve.

Have you ever had a class that when you started you really didn’t feel too good? Then after a good warm up, you started to feel much better and ended up having a great class.

gene-dunn-instructorWhy?

Scientists tell us that exercise influences mood. It correlates with an uptick in attitude and outlook, not to mention the overall physical benefits that come along with it.

Studies go so far as to say that physical exercise may be an alternative to traditional forms of treatment in some types of depression.

Those of us who are active in the martial arts know from experience that this is true – motion influences positive emotion. In other words, our minds are profoundly influenced by what we do (and don’t do) with our bodies.

What this means is that it’s possible to go from feelings of anxiety and frustration to ones of calmness and positivity with the help of a great martial arts class.

For example, when class starts with 10-15 minutes of proper warm up, it lays the foundation for what’s to come. But more importantly, it also serves to prime everyone emotionally through calisthenics and basic body mechanics.

(This is also why we like to see students arrive for class about 10-15 minutes early – to get themselves mentally and physically ready for a great class. Another benefit of early arrival is being around other positive, energized and highly-motivated peers.)

We know that when you combine physical movements and a powerful philosophical base, you have a dynamic combination. Add in the pragmatic elements of self-defense, and the martial arts delivers the complete package.

Developing a consistent habit of training puts your mind on the right track.  Like any other habit, it takes time, effort and energy at the beginning, but the rewards are well worth it. The next time you feel a little tense or your emotions are on the dark side, remember that a body in motion both improves and influences your emotions.

Practice uchikomi, do a few bridges, drop down and do some push ups and sit ups. Or even better – come to class. In just a few minutes, your body will begin to warm up and feel much better, and soon your emotions will be out of the driver’s seat and back in the passenger seat. Your mood will improve and you’ll have more energy for the things you care most about.

Learn more about the training at Brooklyn Brazilian Jiu-Jitsu. 

Want to get started with us? Here’s how (click here). 

Setting Large Goals

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Why bother to set big goals? Well, one reason is because larger goals give you a much broader
frame when measuring your progress and growth.



Focusing only on small, immediate goals helps in the short-term, but in the martial arts we’re always thinking long-term as well.

Another reason is that setting your sights on large scale achievement provides a motivational boost.

How?

Engaging in the pursuit of a worthy goal or objective on the mat or off gives a powerful structure to your time and energy.

bbjj black belt training
The pursuit of black belt brings challenges of skill, will and desire. In such a pursuit, we become stronger mentally, physically and emotionally.

We need that structure so we don’t end up spinning our wheels.

The truth is that the only way most of us see real results is by taking serious action. When you have an exciting goal to reach for, it’s much easier to take action.

Some people get nervous about large goals. After all, the bigger the goal…the bigger the obstacles.

But remember there are countless stories of people overcoming the odds and the obstacles that get in their way.

Why? Because they were determined to succeed no matter what obstacles interfere.

Most truly worthwhile achievements are usually very difficult to accomplish. In the grand scheme of life, tougher goals tend to toughen us up. And it’s been said that the tougher that we are on ourselves, the easier life will be on us.

Many people love training for Black Belt and beyond in the martial arts because they understand that it’s meant to be a challenging goal.

It brings challenges of skill, will and desire. In the pursuit, we become stronger and stronger…mentally, physically and emotionally.

A person with a strong will can go much farther in life than someone that is quick to give in to obstacles and setbacks.

So don’t be afraid to set bigger goals and take a broader vision. The next time you encounter an obstacle and are tempted to give up on your goal, consider that what you become in the pursuit of that large goal is often as important as what you get at the end.

Learn more about the training at Brooklyn Brazilian Jiu-Jitsu. 

Want to get started with us? Here’s how (click here). 

Ask The Right Questions

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If you’ve done it for more than a few weeks, you know that training in the martial arts is more than just getting fit, learning a few techniques and hoping for the best.

Hidden in the practice are a series of problem-solving routines that help us to untangle not just what to do in stressful self-defense situations, but how to handle the problems and challenges that show up in our lives day to day.

armlock_BrooklynBJJAsking questions is an excellent way to expand your knowledge base in the martial arts classroom…and it’s a great habit to develop if you’re interested in your personal growth off the mat as well.

Whenever you ask a question, by definition you’re moving outside the range of what you already know. And if you’re asking yourself good questions, you’re activating your creative, problem-solving side.

So what’s the best way to start asking yourself these good questions?

Well, there’s good news and bad news.

The good news is that your brain will always present an answer to any question you ask yourself. The answer may not necessarily be true, but your brain “feels” obligated to respond to your questions, and will do its best to present you with some kind of answer.

The bad news is that if you’re asking the wrong questions (or the right questions in the wrong way), you can end up without good answers. Here’s an example.

“Why am I always failing?” can easily lead to an answer like, “Because I can’t understand this stuff.”

“How can I succeed in this venture?” primes you to consider more creative and useful answers.

Sometimes, especially if we’re stuck with a problem we can’t seem to get rid of, “why” questions can lead us in circles. So one approach is to replace our “why” questions with action questions:

* How can I do this?

* What do I need to do next?

* When do I need to finish this?

* Where do I need to be right now?

* What do I need to learn here?

*Who can I ask about this problem?

*What can I do differently?

Reframing the problem illuminates the path out of it. It doesn’t mean we don’t need to ask “why” questions…just that if we’re really in the trenches with a relationship issue or a dip in motivation, we need to solve the trouble first, then circle back to figure out where it came from.

So… what do you ask yourself in every situation? What is your overall attitude towards your life?

So work to developing a few “subconscious” problem-solving skills. Adjust your questions for better answers. You’ll find it can be a great benefit when it comes to working through issues in training as well as the rest of life.

Learn more about the training at Brooklyn Brazilian Jiu-Jitsu. 

Want to get started with us? Here’s how (click here). 

From Negative to Positive

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Imagine if you had the ability to only remember the positive things that have happened to you. What if your brain was conditioned to magnify all positive information, and shrink the negative stuff.

Guess what?

You do have that ability.

The choice about where to focus is yours. It is totally up to you to decide which things you prefer to absorb and experience. When you choose to absorb the positive, you’ll find yourself in a better, more positive mood more of the time.

And as a bonus, you’ll be in a more productive state of mind.

Screen Shot 2016-07-19 at 3.27.52 PMOn the other hand…

If you choose to absorb the negative, you’ll probably tend to have a negative attitude. You’ll be more primed to notice and pay attention to the negative stuff, so your overall actions and appearance will attract more negatives into your life.

So…

You can choose to have a positive and optimistic view of the world and people in general, or you can take the negative and pessimistic route.

Spending time with negative people or doing negative things rarely raises you up.

On the other hand, if you choose to associate with positive people who are inspiring to you, you’ll find that it’s much easier to connect with the exciting, motivating opportunities that show up daily in your life.

By choosing the positive, you automatically shrink the negatives.

If you’re wondering how to do it, here’s a good place to start: Surround yourself with other positive people and stay involved with positive activities. It’s much easier to think and act like a positive, proactive, evolution-minded person if you’ve got support.

That’s why we believe that a solid routine of responsible Martial Arts training will keep you traveling in a positive and progressive direction. It brings you into contact with motivated, focused, proactive people who share some of the same goals, and gives positive support during challenging times.

So start small. Emphasize the positive. Shrink the negative. Train hard. Start now!

Learn more about the training at Brooklyn Brazilian Jiu-Jitsu. 

Want to get started with us? Here’s how (click here).