Let’s face it, New Years resolutions have become cliché and an endless source of jokes.  The ‘New Year, New You’ mantra has left many people discouraged about any attempt at resolutions.  Most of the time the people who do try to make a fresh start with promises to themselves end up watching them fade away a few weeks into the new year.  However, with a little tweak in mindset, we can be more successful with improvements in our lives.
The first step in making lasting ‘quality-of-life’ improvements is to look at what we can improve in our lives.  We need to pick things that we have control over and are realistic to make work.  Thinking long term is the key.  We should think about slow steady improvements, and avoid quick-fixes that will likely result in rebounding back to what we had before...or worse.  Choosing unrealistic goals that are just too difficult to get to will likely wind up in the trash-heap of our personal failures.  The Japanese have a saying of ‘Kaizen’ or ‘gradual improvement.’  This is the concept of making gradual improvements every day.  This is how we should approach any resolutions we have for ourselves.
Once we have some realistic goals in mind the next step is to put them into practice.  If it is a fitness goal, we need to look at the calendar and choose the times in the week that we will do our workouts.  This can be especially challenging with heavy or varying schedules, but it is important and it can be done.  If it’s a goal related to eating or weight loss, we need to think about making smart food choices, limiting our portions, and eliminating opportunities to cheat.  If it’s quitting bad habits, we need to put a plan in place and set a date where that is finished.  Whatever the goal is, we need to make it happen because it won’t happen on it’s own.   
Endless delay will kill any goal, so we need to start our plan NOW.  Don’t say to yourself things like “I’ll start that on Monday” or some other time in the future.  To be successful, we need to implement our plan right now.  Delaying our plan for some point in the future is probably the most common way to sabotage any progress before we ever get started.  Often times, that future point never comes and we just continue with a pattern of delay and procrastination. 
Getting support from friends and family in making your goals work is SUPER important.  The people close to us should realize that having a healthier, more fit, happier you will also benefit them and everyone else around you.  Things like coordinating schedules, setting aside resources, and emotional encouragement are huge in making things happen.  Unfortunately, creating a culture of healthy support around yourself sometimes means minimizing time with unsupportive people, and even cutting toxic people out of your life.  
What could be more important to improving the quality of our lives?  In addition to any fitness or health goals we may have, we should also make a commitment to being calmer, more focused, and happier in our lives.  Some simple adjustments that can help a lot are things like getting more sleep, eating healthy, and being more optimistic.  It pays to appreciate all of the good things in our lives while improving the things that could be better.  Regular meditation and mindful exercise can help tremendously in thinking more positively and adopting a more optimistic point-of-view.  Another tip is to view EVERYTHING in your life as an opportunity to practice staying calm and focused under pressure.
So, make a plan and STICK TO IT.  Live in the moment and don’t procrastinate or delay actions that will improve the quality of your life and the lives around you.  Seek support from family and friends...and don’t forget to support them in return.
Have a healthy and happy New Year! 

ZenQuest recently had a visit from George Chaplin of Pennsylvania.  Sensei George was recently promoted to 8th Dan in Uechi-Ryu Karate after training for over 40 years.  Originally from London, England, he lived in Okinawa for 18 months in his younger days.  While there he trained with many of the greats including Master Kanei Uechi, and Sensei Connie’s and Mark’s teachers Shigeru Takamiyagi and Toshio Higa. 
In addition to his experience in Karate, Sensei George has also practiced Soto Zen for over 40 years.  Soto Zen utilizes ‘single minded’ meditation for the purpose of leading a calmer and more mindful life. 
Sensei Chaplin spoke about the mental aspects of training in Uechi-Ryu and provided some tips on technique, too.  He also shared some stories of his travels for the group.
Thanks to Sensei George for dropping in and thanks to everyone who adjusted their schedules to attend!

Silvio Moraes will be at ZenQuest for a seminar on Saturday, January 25.  Silvio has trained with Demian Maia for over 23 years and is one of the top instructors at the DMJJ headquarters 'Viila De Luta' in Sao Paulo, Brazil. He is also a veteran officer with the anti-drug task force in Sao Paulo. 
Silvio will cover important techniques and strategies of Demian Maia Jiu-jitsu that is guaranteed to improve your skill set.  On previous visits to ZenQuest Silvio has rocked the house and we’re sure that this time will be no different. 
The three hour seminar will be from 10:30 AM to 1:30 PM.  Pre-registration will be $90 until Thursday, January 23.  After that, the costs will be $110.  To register stop at the front desk.  For out of towners, online preregistration and registration will be available with a one time $5 surcharge applied.

The holiday season should be a highlight of each year with happy times spent with friends and family.  Unfortunately, it can also be a time of stress and anxiety for many people.  With shorter days, bad weather, the hustle-and-bustle of shopping, and pressure to meet goals and expectations, it can be a challenge to stay positive and enjoy ourselves.  Here are some ideas for keeping the holidays healthy and happy.
Treat yourself  Although the holidays are a time to think of others, we need to be kind and be mindful of ourselves, too.  More important to a little side-gift for ourselves, we should also be sure to get plenty of rest, avoid skipping meals and make healthy food choices.  We also need to be careful about exposure to the cold, becoming too run down, and even things like walking on snow and ice!  Be sure to include down-time in your schedule.  Simple things like having a nice hot cocoa and taking some time to read will also help a lot.
Happy Environment  One way to reduce stress and anxiety for ourselves is to create a pleasant environment for ourselves.  This may seem impossible at first, but there are some simple things that we probably do have control over.  For example, choosing music that is positive and uplifting will have a very different impact on us than music that brings us down.  The same can be said for any other media like movies, books, games, etc.  Keeping your living space clean, well lit, warm and smelling nice can also help. 
Stay Positive  Keeping a positive and optimistic outlook on things is a great way to insure a happy and healthy holiday season.  Try to see the good in any situation and avoid ‘crashing’ emotionally about things that probably aren’t super important.  Avoid feeling like the victim or that the world is against you.  Let stuff go.  Tolerate people and situations.  Be happy.  Count your blessings.  Just being able to celebrate another holiday season is a gift.
Surround yourself with friends  The holidays are a great time to be with family and friends.  But, we should remember the purpose of this is to relax and enjoy ourselves while doing that.  It is important to maximize time with the people who make you happy and are willing to at least tolerate your own views and choices.  Conversely, time with individuals who tend to create stress and anxiety in our lives should be minimized.  Sometimes we may need to edit our ‘friends list’ for the sake of our quality of life. 
Limit portions  The holidays are an amazing time for good food and drink, but limiting our intake can go a long way towards avoiding problems with overindulgence.   These can include anything from upset stomach, to excessive weight gain, to added stress on our bodies.  Rather than have a mindset of ’pigging out’ now and starting a diet in the new year it is much smarter to simply limit the amount of each thing we eat or drink.  Remember to strike a balance between enjoying these things and overdoing it. 
Limit Spending  Some of the stress from the holiday season can come from spending beyond our means.  Set a reasonable budget for holiday spending and stick to it.  Being smart about spending for the holidays will not only reduce stress during the season, but also make the start of a new year happier once the bills come.
Exercise  The holiday season can be a challenging time to maintain or start a fitness program, but having a routine of exercise is one of the best ways to reduce stress and stay energized.  Studies show that regular exercise provides body and brain chemistry that reduces stress and actually boost our energy level.  It also improves ‘cognitive function’ or helps us think more clearly.  Exercise makes us more fit, helps us be sleep better, and makes it easier to regulate our food intake.  Of course, martial arts training is an amazing way to exercise the mind, body and spirit and we would recommend to continue or start training at ZenQuest.
Meditate  Many people scoff at the idea of meditation, but this doesn't have to mean some weird and mystical activity.  In many cases the ’M’ word simply means taking some time to practice being relaxed and focused.  There are many different methods of meditation and each person can usually find one that helps them.  Just a few minutes a couple of times each week can go a long way to staying calm and thinking more clearly during stressful times.  Just giving ourselves time in our schedule to relax for a bit can be a great form of meditation.  One healthy trick is to think of every challenging situation as ’zen’ training or an opportunity to practice staying calm.   Every class at ZenQuest includes a form of mental exercise or meditation that can help. 
Play with your Pets Many of us have pets at home that love to play and get attention from their owners.  Studies show that taking time to hang out and play with them is great for both them and us.  We can easily fall into a pattern of neglecting our pets when we’re busy, but engaging with them actually elevates our mood and reduces stress.  Improving the quality of their life will also improve yours.
Cut back on technology  Today’s world has us spending a huge portion of our time on our gadgets, computers and TVs.  Too much time spent on technology can also be a source of stress for us and we need to be smart about using our ‘smart phones’ and the like.  Set intelligent limits for using technology and give yourself frequent breaks.  Avoid neglecting meals, sleep and personal care.  Try to match your technology usage with an equal time doing other activities.  Do some activities with the kids to break up their tech time, too. 
Following these tips and staying mindful about our mental and physical condition during the holidays should help us stay happy and healthy during this wonderful time of year.  Set the example for others and remember to reach out to those who may have a more difficult time.  If we all have the attitude of spreading joy to others and taking a leadership role during the holidays...and all year round, the world will be a better place.
Happy holidays!

Proper training in the martial arts can help people learn the traits and skills that will make them successful in their lives.  Regular practice with mindfulness, focus, calmness and perseverance over time leads to amazing life-skills and healthy habits that affect many aspects of our lives.  Experts have uncovered the traits that lead people to success, and they can ALL be gained in the dojo or martial arts gym. 
Recent studies have been done by psychologists and psychiatrists to find out which character traits are shared by successful people.  They found that, aside from natural potential like intelligence and talent, three personality traits were key.  These are:
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Conscientiousness – Conscientious people are careful about the things they do.  They are organized, plan ahead, arrive on time, have a thoughtful and careful approach to things, stick to their schedule, set goals and do everything possible to achieve them. 
Grit – People with ‘grit’ are willing to work hard and “grind” through challenges.  They rise to the level that life throws at them and are driven to succeed despite hardship.  Gritty people get the job done.
Courageous Control – Also known as ‘Fearless Dominance’, people with courageous control can stay calm under pressure and get the job done.  They are not intimidated by situations or people and navigate through difficult challenges.  With structure and a sense of honor, these people tend to be very successful and great leaders. 
These traits are all woven into the classes at ZenQuest. In fact, THAT is what ‘ZenQuest’ is all about!  We might use slightly different words and even hide some of these principles for kids, but they are there: 

Mindfulness – This is just another way of saying conscientiousness.  We talk about mindfulness and mindful movement a lot in our classes.  Essentially, once you step on the mats everything you do should be done with focus, purpose and care.  This leads to focus, purpose and care in our daily lives over time. 
Perseverance – In training we often refer to ‘grit’ as perseverance.   This is an essential part of any martial art worth it’s salt.  In order to be successful in Karate, Muay Thai, Jiu-jitsu or MMA, hard work and dedication is required.  Some martial arts schools promote students on a schedule regardless of their progress and growth, but rank or status should be earned and not given.   In Okinawan, grit is called ‘gambarimas.’  There is a saying there that highlights their approach to challenges in life ”fall down seven times, stand up eight times.”
Calm Focus – Most martial arts incorporate practicing to be calm and focused in training or courageous control.  In Thai Kickboxing they call this ‘sabai.’  In Okinawan Karate they call it ‘fudoshin’, and in Brazilian Jiu-jitsu it’s called ‘tranquillo.’  In each art the idea is the same, to be very calm and methodical under pressure.  Although this can be challenging at times, it allows a person to perform well regardless of what difficulties are put in front of them.

Cultivating traits like mindfulness, perseverance, and calm focus are essential for being successful in the martial arts and in LIFE!  This applies to people of any age, but is especially important for children.  Establishing these qualities early can improve the quality of life, for the rest of their lives.  Through dedication and regular training in the Dojo these important life-skills can be learned and reinforced.

On Saturday, October 26 Demian Maia earned bragging rights by defeating Ben Askren.  The bout was Demian’s 26th time in the octagon and the main event of the UFC’s Fight Night in Singapore.  Maia’s game plan and execution was nothing short of brilliant, solidifying his place in grappling and MMA history.
Demian spent the majority of the first two rounds using striking to keep Askren at a distance.  Although known for world class Jiu-jitsu, Demian had the edge striking and landed several strong punches in that mode.  This forced Ben to resort to trying to take Demian down, which Maia more successfully sabotaged early on.  About half way through the third round Askren took Demian down, and the BJJ master went to work.  After blocking Ben from achieving a dominant position, Maia put Ben on his back and started working towards the mount.  As Demian slowly gained position Ben ‘bellied out’ and turned his back to Maia.  Demian eventually sunk the rear choke in and Ben began to tap right as he passed out. 
Demian’s strategy of keeping the fight standing and frustrating Ben with strikes was a great way to deplete Askren’s gas tank as the bout progressed.  Forcing Askren to struggle for the takedown also took their toll on the wrestler so that, when the inevitable grappling match on the ground came, Maia was not only more skilled, but was also fresher. 
This was Demian’s 27th win in MMA and 11th submission finish in the UFC.  With that, Maia surpasses Royce Gracie in total submissions, moving him into second place behind Charles Oliveira at 13.  Congratulations to professor Demian on an incredible win!

Round 4!  ZenQuest is offering another round of sponsorships for it’s fight team!  Sponsoring the team is a great way to support the fighters, coaches and gym...AND a way to get your own name out there, too.  Fight-team sponsorship funds are used to cover expenses including training, travel, meals, licensing fees and equipment.  With several new fighters preparing to make debuts soon, these sponsorships are super important.
In addition to the pride and satisfaction associated with helping Team ZenQuest in pursuing it’s goals, sponsors are recognized in several ways.  Frist, sponsors are displayed in ZenQuest’s monthly newsletter, on our social media platforms, and on the front page of the ZenQuest website.  Next, sponsor names or logos are included on all “fight banners”, which are proudly displayed at each event that the fight team participates in, and at other special events.  Sponsors also appear on "Walkout" style T-shirts worn by the fighters, coaches, and supporters at competitive events, and for interviews and other appearances. 
There are several different levels of sponsorships available.  They range from those appropriate for individuals, to something more for businesses or groups.  Higher levels offer more opportunities for advertising and exposure for businesses. 
This is your chance to support the premier MMA fight team of the Berkshires!  To arrange for a team sponsorship contact coach Connie or Mark in person or call 413-637-0656.  Sponsorships of similar levels are placed based on a first come first served basis. 

We do our best to provide a clean, positive, healthy and safe training environment for everyone.  We also encourage everyone to lead a healthy and productive life to the best of their ability.  With that, we discourage smoking and do not allow smoking in or around the facilities.  This includes vaping, e-cigarettes or any other type of smoking.  Students who do choose to smoke should not do so immediately before training, as this may interfere with their immersion and introduce unneeded risks for them and others.  Students should also be considerate and take steps to insure that they, their uniforms, and their training gear do not smell of any kind of smoke.  We appreciate your cooperation and understanding on this issue.

To keep pace with ever increasing expenses, the tuition at ZenQuest is being adjusted slightly.  The basic adult tuition will increase by $10 per month, with typical discounts for three, six or twelve month enrollments and Easy Pay.  The basic children’s tuitions and basic adult family rate will increase by $5 per month.  Children’s family rates will remain unchanged. 
These tuition rates will take affect November 1st, 2019.  All payments before then will be under the old rates, so students and parents may want to consider taking advantage and committing to longer enrollments up to that point.  This is also a good time to consider enrolling in our Easy Pay payment plan.  Doing so will lock in existing tuition rates for as long as you remain enrolled in it. 
To enroll in Easy Pay or for any questions related to tuition please contact us or stop at the front desk.  Thanks.

Our super popular ZenQuest sweatshirts will be available again soon!  These are black with the school name on the front, and our three core martial arts noted on the back.  They will be available in children’s and adult’s sizes up to XXL at a costs of $45 each.  T-shirts with the same design will also be available in the next order for $28 each.
New custom Karate Gis will also soon be available.  These will be high quality uniforms similar to those we’ve done in the past, but will now feature three patches rather than printed designs.  We expect these to be available within the next 8 to 10 weeks at a cost $70 each.
We also have custom ZenQuest ‘Board Shorts’ and training shirts or rashguards available at $45 each.
Please let us know if you’d like to pre-order any of the items coming.  Special thanks to everyone who has pre-ordered for being patient.