by S. Mark Flynn

I recently travelled to Okinawa for some training, cultural exchange, and to see some old friends. This was my fifth trip to the birthplace of the martial arts known around the world as Karate.  As with the other visits, this would turn out to be a blast and an incredible learning experience on several levels. I will try to cover some of the highlights here now.
Planning - The original idea was to return to Okinawa in 2020 or 2021, but the COVID19 situation threw a monkey wrench into that. Once travel restrictions to Japan were lifted, the new plan was for both Sensei Connie and I to make the trip in March of this year in time to see the ‘Sakura’ or cherry blossom season. However, with ZenQuest busier than ever and a sick animal at home it was decided that I would go it alone this time. At times it was a struggle to not get a little down about the fact that I would not have my partner with me to share in the new experiences and training, but I decided to just make the best of it and enjoy the trip. 
Lost in Tokyo - What turned out to be an incredible adventure in many ways had kind of a rocky start. After over 18 hours of travel, I arrived in Tokyo to find out that my final flight to Okinawa had been cancelled due to a system failure at the airport. After checking in with the airline I was given some cash and told to find a hotel and come back for an AM flight.  Being travel weary, what followed was about two hours of being lost in Tokyo. I essentially bounced from one hotel to another trying to find a place to crash for the night. Eventually, I was able to find a spot, get a few hours of sleep, return to the airport, and finally catch a flight to Okinawa. In a crazy ‘de-Ja vu’ I had to crash at a hotel in Washington, D.C for an extra night due to delays on my return. 
Training - In order to receive high level advancements from the Okinawa Karate Association candidates need to train a minimum of 30 hours in Okinawa with intense scrutiny from some of the highest-level Masters in the world.  In this way the organization can maintain high standards for its advanced students and familiarize them with the history, culture, and spirit of Okinawa.
After losing a day in Tokyo I was left with ten training days before test day, which translates to an average of three hours of training each day. Since the workouts in the motherland are typically two hours long this meant most of the days would include two hours each morning, and two additional hours most evenings. With a variety of instructors and dojos to visit, this proved to be a grueling physical and mental challenge.
S’koshi Itami – Although I had trained for over thirty hours during my last visit in 2018 I was still required to put in another thirty hours before a major promotion. This was getting to be kind of a big deal after all.  After five four-hour training days on top of jet lag, sleep deprivation, and wandering around Tokyo my hip began to break down. For those not familiar I had hip replacement surgery in August of 2022. Although my recovery was going well it was not nearly as far along as I had hoped when I originally booked this trip. After this type of surgery most people would just be happy walking the dog or shopping around the supermarket at this point. What I was doing was about the equivalent of doing a 3k run in the morning, cooling down, and then doing another one at night.
On training day five I was clearly limping and my main teacher, Master Tsutomo Nakahodo, asked about it. I said that it was a little sore or “s’koshi itami”, but that I could push through without a problem. The next day I was told that I would only need to do two hours for each day remaining before the test under the circumstances.  Doing a little math, that would give me the required thirty hours.
The Test - On the Friday night near the end of my visit Sensei Yamashiro and I went out to celebrate a bit.  After some food he took me to a karaoke bar in Okinawa city.  We arrived to find five local Okinawan people there, plus the owner. Sensei Yamashiro seemed to know the owner behind the bar, who was the only person who spoke a little English.  Sensei explained that I was an American from Massachusetts, and they were all super nice. 
We all hit it off well despite the language barrier. After a couple of songs by the locals and the guest, Sensei Yamashiro hopped from his barstool and said “Back in one hour Mark San” . . . and he walked out the door. After a moment of panic, I grabbed the karaoke remote and thought “I’m just going to karaoke until he gets back.” So, I asked my new friends what American songs they wanted to hear and started singing.  I sang Elvis, the Beatles, Creedence, John Denver, Barry Manilow…even the Carpenters.  After almost two hours Sensei Yamashiro came back in to find me belting out John Lennon’s Imagine with my new friends clapping and singing along.  He looked around and gave me a big smile. I guess I passed that test.    
Leveling Up - With my last Uechi-Ryu promotion happening in 2012 I had met the minimum requirements for the next level in 2019. The way things turned out I headed back to Okinawa for the first half of April of this year. I think I would’ve passed the test going into this trip, but with all the training and scrutiny I was definitely better prepared. On test day I warmed up a bit, and then it was time. I was able to focus well and include 90% of the critiques I had been given. I was very happy with the form, strength, and spirit I brought to it. The comments from the test board were mostly about taking care of my body going forward, promoting the art of Uechi-Ryu, and doing my best in teaching it to others.
Of all the martial arts that we offer at ZenQuest, Uechi-Ryu does have the most to offer for serious real-world self-defense. More importantly, it has the most to offer in the area of learning focus, self-control, and staying calm in our daily lives.
Ichariba Chode’ - The Okinawans or ‘Uchinan’ people have a saying, Ichariba Chode’ which means “When we meet we are family.” On this trip I made many new friends including my new brother Kazuhiko Shinjo, who helped me tremendously on this visit. I solidified friendships with many of my other teachers and training partners from the past. I also had the pleasure of meeting a couple of new brothers from Germany, who are also long time members of the OKA . . . and countless new karaoke friends.      
Fortunate – Although I am super happy to get to a level that I never imagined when I started training 40+ years ago, at this point promotions mostly mean responsibility to me. Responsibility to provide the best instruction, facility, and training atmosphere I can…and represent these arts well.
I am very fortunate to have a great dojo/gym, an amazing group of people to teach and train with, and incredible teachers, too. I am very happy to know these arts as well as I do, and to be able to share them with others. Most of all I am lucky to have an amazing partner who is willing to share the grind and face the challenges that come along.  Thanks to her and thanks to everyone else involved in the crazy soup of my martial arts life.

Kru Mark DellaGrotte dropped into ZenQuest to provide another great Muay Thai seminar on Saturday, April 29th.  The Sityodtong Thai boxing Master focused on a variety of strategies in this clinic ranging from kicking fundamentals to clinch strategies.  The group of about twenty were kept busy for over two hours of intensive instruction.   
Kru Mark is widely known as one of the top Muay Thai masters in the world.  His knowledge of Muay Thai is only surpassed by his ability to communicate and help others improve their game. For several years now Kru has also worked directly for the Ultimate Fighting Championships.  His job there is to provide technical support to the commentators about the techniques and strategies taking place in real time as the bouts play out. 
Thanks to everyone that joined us for this one, and thanks to Kru Mark and Marie for a great seminar.

On Saturday, May 6th we hosted Advanced Concepts in Uechi-Ryu.  After discussing some teaching issues, the clinic focused on some finer points of Sanchin Kata, advanced Kata, and pre-arranged sparring drills known as ‘Yakusoku Kumite Dai Ni.’  Sensei Mark also shared some insight and stories from his recent trip to Okinawa, the birthplace of the style.
An Advanced Concepts clinic for Sityodtong Muay Thai (for Blue Prajiet and above) is scheduled for Saturday, May 20.  Qualified students are strongly encouraged to attend.

Sensei Mark will soon be on his way to visit the birthplace and global epicenter of Uechi-Ryu Karate.  This will be his fifth time visiting Okinawa, with he and Sensei Connie making their first trip back in 2003.  The visit will focus on training and cultural exchange and, if all goes well, a huge promotion for Sensei Flynn in the classic Okinawan art.
Sensei Mark has consistently practiced Uechi-Ryu since May of 1982, taking time out only for injuries and illness.  He has also cross trained in several different martial arts, ultimately making lifetime commitments to Brazilian Jiu-jitsu and Muay Thai Kickboxing, too.  In 2012 he was promoted to 7th Dan or 7th degree black belt in Okinawa, and is now well past the minimum requirements for leveling up again.
Senseis Mark and Connie are committed to providing the highest quality martial arts training instruction possible.  That means learning techniques, strategies, and standards from some of the best resources in the world, and passing that on to their own students.
Sensei Connie will remain in the Berkshires this time due to the current demands at the dojo, but is planning on making the trip again soon. 
Safe travels to Sensei Mark!

The next round of our ‘Advanced Concepts’ clinics have been scheduled as follows:
 
¨      Demian Maia Jiu-jitsu (Blue Belt and above) -- Saturday, April 1
¨      Uechi-Ryu Karate (Brown Belt and above) -- Saturday, May 6
¨      Sityodtong Muay Thai (Blue Prajiet and above) -- Saturday, May 20
 
These clinics are a great opportunity for our intermediate and advanced students to practice advanced techniques and strategies in their chosen art.  ZenQuest’s AC clinics are provided to enrolled students at no extra cost. All eligible students are encouraged to attend.

Training in the martial arts typically requires a variety of training gear.  This can include certain clothes, patches, belts, safety equipment, etc.  In this article we will review the clothing and patches required for each martial art offered at ZenQuest.
Uechi-Ryu Karate Uniforms - All of our Karate classes, including children’s and adults’, require the same traditional uniform.  The white “Gi” is standard in the Okinawa Karate Association, which ZenQuest is a part of.  These uniforms help keep students and the training environment clean and sanitary.  When fitted properly these uniforms allow the wearer to move freely in training, while providing feedback to the student on their movements. 
Appropriate clothing such as undershorts and a t-shirt or athletic shirt should be worn under the Gi. Sweatpants or shirts should be avoided as they are likely to make the student overheated once they start exercising.  Students should not wear anything under the uniform that ‘hangs out’ of the sleeves or pants.  
Students who continue past any trial enrollment are required to ‘patch’ their uniform (if they haven’t already done so.)  This means adding approved patches to their Gi. Shown to the right is an image of our custom Karate Gi, which includes two ‘ZenQuest’ patches and two representing the ‘Okinawa Karate Association.’  For basic uniforms only the two jacket patches are required.  Patches, prints, or embroideries for other teams are not allowed.
Demian Maia Jiu-jitsu uniforms - All of our ‘Gi” Jiu-jitsu classes require a traditional uniform suited for grappling.  They should be made to withstand the gripping and pulling of throws, positioning, and submissions.  These should also allow for free movement, and not be too tight or loose.  The sleeves and pants should be within two-fingers above the wrist or ankle.  There are more color choices allowed for these Gis but colors other than white, blue, black or green must be approved by the head instructors.    
  Longer term Jiu-jitsu students must also patch up their uniforms.  This includes at least one ZenQuest and DMJJ patch on both the jacket and pants (shown below.)  BJJ uniforms can include other patches subject to instructor approval.  Same as above, patches, prints, or embroideries for other teams are not allowed.
“No-Gi” Jiu-jitsu, Muay Thai, and MMA Garb - For classes not requiring a Gi students should wear athletic shorts and shirt.  Students should avoid clothing that is overly loose, tight, or “revealing.”  Like uniforms, “No-Gi” gear should include logos and patches appropriate for the school and not patches, prints, or embroideries for other teams. 
Belts and Armbands - The belt or armband (in Muay Thai) has special significance in the martial arts and should be treated with care and respect.  Students should always wear their belt or armband in classes.  There is a standard way for students to tie their belt at ZenQuest.  This is a traditional method that has only three steps.  Aside from learning at the dojo, a video is available on the ZenQuest YouTube channel to help with learning that.  There is actually a preferred method that is slightly different for advanced students known as the ‘upside-down’ knot.  In any case, the belt should be tied in a way where it is not dragged on the floor in the process.  This is all consistent with the way that belts are tied in our parent organizations.  Students just learning to tie the belt should do as many steps as they can before asking an instructor for help. 
Although rank levels should not be the focus of the student’s journey, the rank system does have purpose in the gym/dojo and students should respect that, too.  Junior students or ‘Kohai’ should respect more senior students or ‘Sempai’ because senior students and instructors probably know much more about the art they are ranked in.  It is generally not appropriate for newer students to question, argue with, or be rude to more experienced practitioners.  It is also considered bad form to question the head instructors about rank for yourself or another student, OR lead a student to believe that they aren’t being promoted fast enough.  There are several considerations that go into rank promotions, and students need to trust the judgment of the head instructors. 
All uniforms, athletic wear, and gear must be kept clean and neat in participation for classes!  The only exception to this is the belt or armband.  These should not be washed unless absolutely necessary.  This is partly due to the fact that belts and armbands frequently have stripes on them.  If a belt does need washing due to some unavoidable disaster, the student should ask the head instructors to replace any stripes lost in the process. 

What is the secret to success in the martial arts?  Every martial artist wants to know this.  Well, here it is:  Making a routine of regular attendance in your classes.  No joke, that’s it.  With consistent weekly practice you will learn and progress in your chosen art(s).  This can be challenging with changing shifts or schedules but, with some determination, regular attendance can be achieved even with this.  Small breaks for vacations, illness, injuries, etc. do happen, but returning to regular training once a break is over is essential.   
Also, 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 has begun.  Being late causes the student to miss important information about the class, and often struggle to get focused on the class afterwards.  It may also cause them to miss part or all of the warm-ups, resulting in little or no preparation for the more intense exercises and greater risk of injury.  Late arrivals tend to disrupt the class, too, which is inconsiderate of classmates and instructors.
On the flip side of this, unless specifically instructed, students should not arrive too early either, especially younger students.  There is preparation to be done to get the space ready for classes, and arriving too early can cause disruption.  Also, often, if younger students have to “wait too long” they lose focus during their actual class time. Doors typically open 10-15 minutes prior to the first class starting time and students shouldn’t expect to enter the dojo prior to this.

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!