As we roll into a new year many of us make commitments to improve certain aspects of our lives.  In the martial arts we may resolve to return to training, improve our cardio or strength, learn new skills, get to a new rank level, compete, or cross train in another art.  Too often though, we can fall into a pattern where these commitments to ourselves and New Year energies are gone by the time February or March comes around.  So, here are some thoughts on how to make this all work better. 
 
Within Reason  The first step to making your resolutions work is picking something reasonable.  Setting goals that are unrealistic are likely to fail and only result in anxiety and frustration.  Make sure that you think your goals through and make choices that will work without a herculean effort.  Be honest with yourself and choose wisely.
Go Long  When Making new goals its important to think long term.  Most short term resolutions fizzle out quickly and wind up in the trash-heap of broken promises to ourselves.  Instead, we need to commit to more permanent adjustments.  Huge changes made too soon can not only be extremely difficult but can also be unhealthy.  Even if we get to our goal we will likely bounce right back to where we started before long.  It’s best to think of more permanent changes to our lifestyle to make these work.
Make a Plan  Aspirations are useless without a plan to make them work.  Usually that means looking at the calendar and mapping out a weekly or monthly routine for ourselves.  Setting milestones and smaller goals  throughout the year will help to insure forward progress.    
Process Not Product  Once you have an idea about what your goals are...forget them.  That is to say that you should begin to focus on the process of getting to your goals instead of thinking about the end results.  Staying committed to the stuff that will get you there is the key to getting there.  If you ever feel like your progress is stalled, recommit to the process and make adjustments if needed.
Parents and Partners  Most of the responsibility for making progress that happen for children falls on their parents.  They are the ones who must provide the opportunity, means, and routine for younger students to learn the martial arts.  They must also be cheerleaders and help kids process the lessons learned in the dojo in a positive light.  Similarly, partners should understand the value of training for their loved one, and that it will usually benefit them indirectly, too.  A good support network at home is invaluable for a students to persevere and thrive in their martial arts experience. 
Keep it fun  Our chances of success with any resolution increase if we keep things light and fun.  Stay positive about your goals and the progress you’re making.  Try to keep your thoughts positive at the beginning of each day and throughout.  Your mindset is the key to your happiness and well-being.  Don’t forget to insert a cheat day into your routine, but keep that reasonable too and avoid undoing your hard earned progress with it. 
 
So, set some goals and SMASH them...and have an amazing new year in 2023!

With the start of a new year and many relatively new students in classes, it pays to mention some important tips for success at ZenQuest.  Here are some things to keep in mind.
First, it is crucial that students arrive 5 to 10 minutes before each class.  Arriving right at the start time of the class usually results in the student entering after the class begins.  Being late results in the student missing important information about the class, and struggling to get focused on what’s happening.  It may also cause them to miss part or all of the warm-ups, resulting in going into the more intense exercises cold and greater risk of injury.  Late arrivals tend to disrupt the class, too, which is inconsiderate of classmates and instructors.
Next, much of the martial arts involves developing the mind-body connection.  This is achieved by regularly practicing ‘mindful movement.’  This means training with focus and concentration.  Students should avoid distractions like excessive talking, breaks, or horse-play in class.  Following the class structure and rules are also a part of learning mindfulness and self-discipline.  Simple etiquette like bowing or using appropriate titles for instructors is also important.
Next, we are still following a minimal amount of safety measures to keep students safe from illness.  This includes sanitizing before each class, keeping equipment clean, not sharing equipment/clothing.  Also very important is refraining from attending class when sick, experiencing symptoms, or having been exposed to illness.  Students who seem to be sick in class may be asked to leave until they are well again. 
Lastly, remember that students and parents are responsible for keeping their memberships up to date.  Incremental tuition payments (i.e. monthly, quarterly, etc.) must be made on or before a student’s due date.  Although we do provide reminders on our attendance sheets or verbally, students must ultimately keep track.  Enrolling via our EasyPay option can eliminate any inconveniences like this.  Missed classes must be made up during a time when the student is actively enrolled and ‘make-ups’ cannot be used to extend the student’s enrollment.  Students cannot attend classes without an active enrollment. 
Stay mindful of this and enjoy your journey!

​The following article originally appeared in our newsletter of November 2019...pre-pandemic.  We thought it would be nice to rerun it now as we return to a time when we can enjoy the holidays more again with our friends and family,
 
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 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 everyone!
 

​We are now closing in on completion of some major improvements at ZenQuest in 2022.  From new lighting to expanded training space, here are some updates on how these are all going.
First, we’re finishing a reconfiguring of the space for our back training room or ‘Training Room 2.’  Basically, the space that was our fitness room prior to the pandemic is now being added to the room primarily used for Jiu-jitsu and Thai Kickboxing classes.  This will result in about a 43% increase in the size of that room. The expansion is due to the growing need for additional training space, and the fact that the fitness room has been under utilized over the last 12 years.
At the time of this newsletter, the space is just about ready for the new floor and wall mats to be installed.  Although there are still a few minor tasks to be completed, the expanded mats will allow classes to be conducted in the new larger space.  As part of this project the entry into the room has been changed, an additional ceiling fan has been installed, the lighting is being reconfigured, and additional training equipment storage is also being added. 
With the elimination of the fitness room it will no longer be possible to watch classes from there.  However, a closed circuit camera system will be installed soon so that classes may be viewed from our reception area.  This work is expected to be finalized by the end of the year.
We also recently began replacing our ‘old school’ florescent lights with new LED fixtures.  The new fixtures will provide the same amount of light but use as much as 70% less electricity when compared to the 40+ year old fixtures.  In addition, the new fixtures do not require bulbs or ’ballasts’ like the old ones, which needed replacement periodically.  With over 70 fixtures throughout the building we were in a constant battle to keep up on replacing these parts. 
The lights will be replaced in stages, concentrating on one room at a time.  This approach will lessen the burden of the costs, and provide an opportunity to recycle parts for the old lights remaining.  We expect that it will take about one year to complete this project. 
Other Improvements underway include repairs to the building’s exterior and HVAC systems.  So, join us as we watch the best martial arts school in the Berkshires get even better!
 

Not sure what to get your favorite martial artist for the holidays?  ZenQuest has a variety of gifts for that special warrior in your life including custom T-shirts, sweatshirts, beanie hats, baseball caps, mugs, uniforms, training shirts, shorts, and more.  Students and parents can also order a wide variety of gear and equipment including punching bags and targets for home at up to 20% off. 
We also have gift certificates available in any denomination.  Support your gym by shopping local, and stop by the front desk to grab one of these stocking stuffers now for the holidays!

We’re excited to announce that ZenQuest has been awarded “Best Martial Arts Academy” in the Berkshires for the sixth year in a row!  The distinction is given by the ‘People’s Choice Awards’ conducted by the area’s largest print and online news agency, the Berkshire Eagle.  Once again, we had nothing to do with promoting this and were notified of the award after the voting had closed and the results were tallied.  We believe that this is the result of years of doing our best to provide the best facility, instruction, and training environment possible. 
Our facility is very functional and ‘user friendly’ for students, families, and visitors.  It is designed to optimize the experience for everyone who goes there.  We are actually in the process of making improvements to the site inside and out and are excited about the future. 
We take great pride in providing world-class instruction in all of the programs at ZenQuest.  With three internationally recognized parent organizations, our teaching standards and methods are guaranteed to be high quality and authentic.  Also, with a combined experience of over 70 years between Senseis Connie and Mark, we’re happy to guide others in their martial arts journey. 
The training environment we’ve created may be our biggest accomplishment and reason why our students and families support us as they do.  ZenQuest is a place of mutual support and respect where anyone who is sincere about learning can thrive.  Instructors and students know that welcoming new people is crucial in maintaining a friendly environment for all.
One more element worth a mention is the fact that we do set high standards and students advance in their chosen arts based on their efforts, progress in their art, and personal development.  The ranks earned at ZenQuest are recognized around the world.  This may seem like a matter of course, but too often in the martial arts world students are herded through a process of memorization and false confidence.   
We would like to thank our staff, students, and families for helping to make ZenQuest the amazing place that it is!  We would not receive the recognition that we have over the last six years without them.  We will continue to do everything we can to make it all even better!  Thanks again Team ZenQuest!!!

Work is well underway on some important improvements at ZenQuest!  Over recent weeks we’ve made progress on no less than three different projects.  Here are some updates on how these are all going.
First, it’s become really obvious that we’re reconfiguring the space for our back training room.  Basically, the space that was our fitness room prior to the pandemic is now being added to the room primarily used for Jiu-jitsu and Thai Kickboxing classes.  This will result in about a 43% increase in the size of that training room. This is being driven by the growing need for additional training space, and the fact that the fitness room has been under utilized over the last 12 years.
As part of this project the entry into the room has been changed, an additional ceiling fan has been installed, and about three new rows of mats will be added.  With the elimination of the fitness room it will no longer be possible to watch classes from there.  However, a closed circuit camera system will be installed soon so that classes can be viewed from our reception area.  This work is expected to be completed in November with minimal disruption to classes.
We also recently began replacing our ‘old school’ florescent lights with new LED fixtures.  The new fixtures will provide the same amount of light but use as much as 70% less electricity when compared to the 40+ year old fixtures.  In addition, the new fixtures do not require bulbs or ’ballasts’ like the old ones, which needed replacement periodically.  With over 70 fixtures throughout the building we were in a constant battle to keep up on replacing these parts. 
The plan is to replace the old lights in stages, concentrating on one room at a time.  This approach will lessen the burden of the costs of the new lights, and provide an opportunity to recycle parts for the old lights remaining.  We expect that it will take about one year to complete this project. 
Improvements are also being made to the outside of the building including repairs to the siding, windows, and doors.  So, join us as we watch the best martial arts school in the Berkshires get even better!

The next round of our ‘Advanced Concepts’ clinics have now been scheduled.  These are slated as follows:
 
Jiu-jitsu - Saturday, December 3 (Blue Belt and up)
Muay Thai - Saturday, December 10 (4-Stripe White Prajiet and up)
Uechi-Ryu - Saturday, December 17 (Brown Belt and up)
 
These all have a start time of 1:15 PM, and should run for about 90 minutes each.  Please note that these take the place of our usual competition trainings on those days.  Eligible students are strongly encouraged to attend. 

Occasionally, the weather will become intense enough during the winter months to present a serious travel risk for our students and instructors.  This can result from a single, severe weather event happening at the time of classes; or from an accumulation of events leading up to the time of classes.  Other indicators can be other major organizational closings and local travel advisories.  If it appears that travel will be too risky during class times, the school will close for that time.  Students can verify these closures by checking the school’s website or Facebook page, checking their e-mail, and by checking for a message on the ZenQuest phone at 413-637-0656. 

The end of the summer season means falling temperatures, shorter days, back-to-school, and a return to our more ‘indoor lifestyles.’  Although we can still enjoy outdoor activities like apple-picking and leaf-peeping, it is also a great time to renew our commitment to martial arts training.  With so many new and returning students it’s also a good time to review some policies and guidelines for success at ZenQuest.  So, let’s take a look at that now.  
 
Attendance - One of the most crucial factors in making progress in the martial arts is setting a schedule of classes for yourself, and then sticking to it. When we set a schedule and make training a routine we will learn, develop, and advance. The martial arts can help us develop discipline and self-control, but we need to have enough discipline to make regular attendance a habit first.  Sometimes it can be challenging to make a regular schedule for training due to work, family, school or other activities. If progressing in your chosen art(s) is important to you, though, you’ll find a way to make it work.  
Arrival and preparedness -  In addition to consistent attendance students should also make a habit of arriving on time for their classes.  Ideally, this means arriving 10 to 15 minutes before each class.  This will provide enough time to get settled, change clothes if needed, and start to get ready for the class.  Arriving late for class once is a while is understandable, but a consistent pattern of this is disruptive and detrimental for the offending student in different ways.  Parents must stay mindful of the importance of not arriving for classes too late OR too early.  Students should also remember to bring all of the gear needed for their classes including proper clothing, sparring gear, and a water bottle.
Rules and etiquette - In each of the martial arts at ZenQuest there are established rules for training.  These include common sense ideas for safety and courtesy in the ‘dojo’.  Each martial art involves practicing self-defense strategies that can be risky if not learned and used properly.  So, in each training room there is a set of rules that help to foster a safe, respectful and enjoyable place to learn. The instructors help students to learn these rules, but students must also be sure to learn and follow them.
Promotions - Each of the primary arts at ZenQuest have ranking systems.  Uechi-Ryu Karate has a belt system for children and adults, Sityodtong Thai Kickboxing has a armband or ‘prajiet’ system, and Demian Maia Jiu-jitsu has a belt ranking systems for adults and children.  There are well established guidelines and requirements for advancement in each of these systems.  These include knowledge of techniques and strategies, personal and martial arts development, and minimum attendance requirements for each level.  Of those the minimum time or number of classes required is the LEAST important.  Progressing in rank is something that students should stay excited about and regular attendance is crucial for that, they should mostly focus on their development in their art and as a person.
COVID and Illness - Students experiencing cold or flu-like symptoms, or suspect that they’ve been exposed to an illness should refrain from attending classes until they know that they will not expose others.  Similarly, students with a serious injury that prevents them from participating in classes should give themselves some time to heal.  Students and parents should notify us when this happens so that we can place their membership on hold until they are well and can train again.
Holidays and Weather - We do close for some holidays at ZenQuest.  This is based largely on the expected student attendance and the needs of our instructors.  We typically announce holiday closures well ahead of time in our newsletter, on our website, and on the bulletin board in our reception room.  Periodically, in times of severe weather (mostly during the winter months) travel conditions can become hazardous and classes may be cancelled.  The decision to cancel in these cases is based on a combination of the conditions prior to opening for classes and weather forecasts.  Notices of weather closures are sent out via email and placed on the school’s answering machine.
Membership - Students who choose to enroll incrementally (i.e. monthly, quarterly, etc.) need to stay mindful about their tuition payments.  These should be made on or before the student’s tuition due dates.  Students should not attend classes when a payment is late.  Reminders are typically noted on the sign-in sheets at the front desk, and if someone is there they may gently remind students. This can all be minimized by enrolling via our EasyPay subscription option, or doing longer incremental enrollments.  Please note that memberships cannot generally be extended due to missed classes.
 
So, make the most of this fall season AND take your martial arts training to the next level at ZenQuest!