Step 1

Step 1, start. Doesn’t matter how you start, just start. If weight loss is the goal and you don’t know how to lose weight starting may be reaching out to a trainer or a nutritionalist, it can also be as simple as a 10 minute walk after dinner, or skipping the sugary coffee drink you pick up on the way to work. 

The important thing is to do something, and keep in mind, the easier the first step is, the easier it will be to stick with and build upon. If you decide your first step is an hour of cardio followed by weight lifting and a 900 calorie diet I can pretty much assure you will fail.

Start with small easy steps, but START…

Peace

Behavior Change for Health

In order to achieve long term success in your health and fitness you need to address the thought process that brought you to your current state of being. Trying to start a new diet plan and exercise program without addressing and correcting negative thoughts and behaviors will inevitably lead to failure; to have good physical health you need to have good mental health. All 3 areas are important to address, however your thoughts drive the entire experience and must be in order to lead you on the path to success.

The behavioral change process is based on self reflection through guided sessions where we find healthier thoughts to replace less than healthy thoughts which usually lead to less than healthy actions and a less than healthy life. You cannot control the thoughts that enter you mind but you can control your reactions to them and replace them with constructive helpful thoughts to move you onto a productive, healthy life.

 

Close the Gap

All common sense and decency has left our society and what we have left is a division without compromise or empathy and a close mindedness unwilling to give on anything regardless of the greater good. 

I have always been a strong supporter of law enforcement (almost to a fault at times) and tried to become a police officer but due to poor decisions when I was younger was unable to make that happen. Throughout my martial arts career I have trained many law enforcement members from the local level up to the federal level. With all this being said I will not hesitate to call out any law enforcement officer who crosses the line from enforcing the law to abuse of power and/or flat out breaking the laws they pledge to uphold. I believe the overwhelming majority of the law enforcement community are good people who chose this career for all the right reasons and I would never condemn the entire community based on the actions of a small percentage of bad actors within it.

For all the progress we have made it seems we have stepped back to a time where people are tired of being treated differently for the color of their skin, their religion, or anything else that makes them different from the majority. I constantly hear about the change that Dr Martin Luther King Jr was able bring and believe he has, however here we are 52 years after his death with many of the same issues. 

Now in small towns and major cities throughout the United States we have protest and marches pretty much daily with the intention of bringing attention and ultimately change and full equality for all people. Unfortunately with protest comes the opportunist who will take advantage of a situation with bad intentions which cast a dark cloud on an entire movement. As descent people who care and empathize with the struggles some go through just for the skin color they were born with or the conditions they were born into or a variety of other situations and reasons we should support these protest and also want and fight for these changes for the good of our society as a whole. 

Just like in the law enforcement community where the percentage of bad actors is small, the overwhelming majority of protesters fighting for equality for all are peaceful and they should not be grouped in with the bad actors. Protest needs to make people uncomfortable in order to effectively bring about change, while this may inconvenience some it’s not destructive or violent yet is often portrayed as so and in some cases met with force and violence. 

All everyone wants is to be treated fairly regardless of race, gender, financial status, and whatever other categories we are separated by to keep the division. Im not really sure why this is such a hard concept for so many to grasp yet there are still so many who feel superior based on these classifications and continue to look down upon, suppress, and vilify those they feel are inferior, or think differently than they do.      

Just like you don’t want to be grouped and/or categorized you shouldn’t group and/or categorize others. If you are going to call out someone you oppose, you should be willing to call out someone you support for the same offenses. It really doesn’t matter which side of the political isle you stand in, human decency should be paramount and people should come before politics. I would never condemn anyone for supporting a specific politician or party or ideology but if you venomously attack any who oppose you thats a different thing. We all have our own beliefs and values and this is good, however we all need to be respectful of each other and accept our differences. 

It’s really quite simple: Be who you are and let others be who they are, and treat everyone the way you like to be treated. 

Oh and by the way, you cant be a silent majority if you never shut the fuck up…..

Be nice

Peace 

Free Your Mind……

The big picture has already been taken, the problem is most refuse to see it. Most everyone instead chooses to look at their own little snapshots that support their own views. Most are afraid for even 1 second to step into someone else’s shoes and maybe open their minds and see the issues through the eyes of another, open their minds to absorb the data and let it process unfettered and possibly accept the facts and god forbid change their minds on a subject based of the info received. You see most seem to feel that changing their opinion is some kind of weakness or flip flop as opposed to the strength of having an open mind and ability to learn and grow. 

Most listen to respond and refuse to listen to hear and understand those who’s views differ, and if you cant take the time to process the information you cant understand or intelligently respond. It comes to a point where 2 people are just talking at each other and eventually ends right where it began.

Getting Older in Jiu Jitsu

As an older, not old (53) jiu jitsu practitioner/instructor I can easily admit that my physical abilities are weening. After a lifetime of physical abuse to my body by way of sports and martial arts training resulting is several surgeries my body just doesn’t do everything I ask of it with the same efficiency it once did. I’ll continue to roll as often as I can but, my focus has shifted.

On the other hand my knowledge continues to accumulate and my ability to pass that knowledge as a coach/instructor continues to expand daily and at this point in my life my main goal is to the best possible instructor I can be.

The best coaches are not always the best competitors and the best competitors do not always make great coaches.

I feel that as a coach/instructor I have far more to contribute to the growth of our martial art/sport then I could ever contribute as a competitor and at this point in my life I feel good about this.

Why Does Press 1 Bother You So Much?

I really don’t care which tribal label you give yourself, whether you’re republican, democrat, libertarian, socialist, green, communist, or team Renzo. I don’t care if you’re black, white, red, or yellow. I don’t care if you’re a man, woman, SIS (I don’t even understand what that means), gender fluid, trans, gay, straight, bi, or still confused where you fit in. I don’t care if you’re  a vegan, vegetarian, pescatarian, or carnivore. I don’t care if you’re Christian, Catholic, Jew, Muslim, Buddhist, or Atheist. I don’t care if you like rock, country, blues, disco, jazz, classical, electronic, R&B, or even opera for that matter. I don’t care if you like the Yankees, Mets, Red Sox, or White Sox, Go Pirates. I don’t care if you like baseball, basketball, football, hockey, or soccer. Merry Christmas, happy holidays; who really cares, someone is wishing you well why do you care how they say it. On, and on, and on. Sorry if I excluded your tribe. 

While I agree far too many are looking for reasons to be offended, far to many are also going out of their way to intentionally be offensive.

I think that wherever you fit in we all have the same goals and that’s to be happy, healthy, and loved. If everyone put it a little effort it would really be quite easy. Let me be me while you be you. 

Be Kind

If everyone would just be kind to others this trip would be way easy. 

Peace

Basic Anatomy of a Jiu Jitsu Class

 

Okay so what makes up a BJJ class? In my opinion there are 3 basic parts to a complete BJJ class. This can be interpreted in a few ways but here is how I break it down. I’ve also included the issues that typically come with each part.

  1. Warm-up/stretch
  2. Drill 
  3. Roll (spar)

The class should start with a light warm-up and stretch. I combine these 2 components together because they should both be light and the stretch should be an active stretch and both the warm-up and stretch should be specific to the class to follow and the fundamental movements of Brazilian jiu jitsu. Far to often I see pre-class warm-up sequences that rival a full blown HIIT work-out and the students are spent before the actual jiu jitsu starts, or the warm up is just skipped all together. 

The second part of the class is where we learn the techniques and drill, drill, drill them. It’s also the part where the students like to talk more than the drill, do the technique 1 time and start looking to debunk its validity by resisting a partner who doesn’t even know the move yet. It’s also the most important part of the class because in addition to learning the technique whether it’s a transition, a sub, or a control technique, etc you should also be learning the theory behind the move, (when and why). 

Finally the rolling portion (sparing) of the class, the part everyone wants to skip straight too. This is the most fun part of the class and the part most people understand least. At the end of class when we roll each student should have a specific goal and that goal should be the same for each student. That goal is to try and apply the technique you just learned in class to a resisting partner who is trying to do the same to you. The thing I hear most when I tell this to students is “Yeah, but we just did this he’s going to be expecting it,” yeah, no shit and what better way to work the technique and develop a better understanding of both sides of that specific technique. 

This is also the part of the class that turns into a world championship fight to the death for some students, this serves no purpose other than the potential of injury and loss of students, it also causes students to not want to train with specific students for the above reason. Everyone should understand that the academy is a team with the end goal of improvement for all in a fun safe team environment. 

This anatomy of a BJJ class can be further broken down to subsections depending on the training atmosphere, for example is it a class or a seminar, length of the class, and if the class is training for a specific goal (upcoming competition). 

Have fun, train hard, train smart, and have fun 🙂

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Day by Day

Life is simple, do a little better today than you did yesterday, and be a little better tomorrow then you are today and so on. Be the best, most authentic version of who you are. So many complicate this and worse yet spend far too much time worrying about others. You are (or at least should be) in competition with no-one but yourself. Don’t waste energy on other peoples success or failure in comparison to your own. Congratulate others on their success and reach out a helping hand of consolation on the failure.

Plain and simple.

Be a good person.

That is all 🙂

But What Do I Know

Just a couple things on my mind.

  1. When training in Brazilian jiu jitsu (most any martial art I guess) during the drilling part of the class let your partner perform the move you are learning. If you apply immediate resistance neither you nor you partner will learn anything. You are in the process of learning a new move and if you don’t fully know how to perform the move yet how can you possibly do this with resistance? You can’t.. Be a good partner and everyone involved learns, and you instructor will be much happier.
  2. You get what you give. This applies to everything from training to every day life. Every wonder why you have so many issues with people? You want this to change? Start with yourself. Generally speaking people are good, however there are some real jackasses out there..
  3. Everyone should learn jiu jitsu, ESPECIALLY WOMEN..
  4. New beginnings; I start Judo on Monday… (story to follow)

You get what you put in and people get what they deserve…

The Path

When I took my first jiu jitsu class in 2002 I never imagined the path I would eventually follow. At the time I was already well into my martial arts lifestyle and jiu jitsu was just another tool to compliment my overall skill set. Jiu jitsu started off as a once per week class (Saturday) with one day of review during the week to go over what we learned and prepare for the next weeks class. Little by little my personal martial arts curriculum started a shift, Muay Thai and the self-defense art that were once priority slowly moved into the back seat and jiu jitsu jumped behind the wheel. 

Due to a lack of resources I started teaching jiu jitsu very early into my jiu jitsu training which forced me to really break down the technique and understand every little detail so I could explain how and why the technique worked and was effective. I was already teaching a self-defense art at the time and I believe this helped me with understanding and breaking down technique but, with jiu jitsu I took it to a whole new level. I’ve always felt that I was good at teaching and I’ve always received very positive feedback on my classes, however I feel jiu jitsu help me raise the bar on my own skills and ability to pass them to others.

Early on I used to talk about traveling to train at some of the academies run by Brazilian black belts and some of the better known competitors and instructors. At one point I was really into flow drills, I used to put together simple 2 step drills up to very complex drills with as many as 10 steps or more. I would teach these drills in steps which caused the student to learn the individual technique and the transitions between which helps them with the overall understanding and helps the student move seamlessly between technique without pause. At the time I was doing this I had this dream about traveling and teaching seminars based on flow drills, in my mind it was a great idea that couldn’t fail, but also in my mind was I’m a blue belt and who gives a shit what I think so I just kept doing my thing and let the seminar idea go.

In 2015 I heard about a book called The Cauliflower Chronicles about a dude who went to train in Hawaii, it sounded pretty interesting so I went on Amazon to buy the book. In true Amazon fashion when I put the book into my cart they showed my some other books I may be interested in based on my selection. One of the suggestions was a book called The BJJ Globetrotter, it looked pretty cool so I let Amazon get the best of me and bought both books. Jokes on you Amazon, The BJJ Globetrotter ended up have a major impact on my life and opened doors I never dreamed of.  After reading the book I looked up the author Christian Graugart on Facebook and sent him a friend request and joined his Globetrotters Facebook group, I also found the Globetrotters website and joined the community. 

Through this research on the Globetrotters I found that Christian was running jiu jitsu camps. The camps were mostly in Europe but there was a U.S. camp in New Hampshire coming up in September of 2016. I was talking with Tara about this and she noticed the excitement I showed while talking about this whole community Christian was building. Now anyone who knows me can tell you I’m pretty much on the same level no matter the circumstance, I don’t really show excitement.  Tara seeing this bought me a ticket to the BJJ Globetrotters camp New Hampshire 2016. 

I was a brown belt at the time Tara bought me the ticket to the camp, in April 2016 that changed, I earned my black belt and went to my first camp as a Brazilian jiu jitsu black belt. I drove up to the camp stopping along the way to pick up one of the instructors Trenton Cooke at the airport. Talking with Trenton on the ride I learned we had common training partner in our jiu jitsu journeys which was pretty cool. So my very first camp class I was Trenton’s assistant which helped me interact with a large number of students immediately. 

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After this camp I felt totally reborn, I emailed Christian and expressed interest in becoming one of his camp instructors and while it didn’t happen by the next U.S. camp at that camp Christian invited my on as an instructor.  The first camp I taught at was in Heidelberg Germany in August 2017. I had never traveled out of the states before and now I was traveling out of the country for the first time in my life and teaching jiu jitsu at a camp with 150+ students from all over the globe. I had this fear that no one would be in my class because well, let’s face it; who the fuck is Rich Sab? Well, the class was 100+ students and other camp instructors and the feedback was awesome.

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I have now been to 6 Globetrotters camps, taught at 4 camps (2 in Maine, 1 each in Germany, Iceland, and St. Barthelemy) and I will be teaching in Maine again this year and just confirmed that I will be going back to teach in Heidelberg Germany this summer. 

So the question is: Where has the jiu jitsu path taken me?

And the answer is: Everywhere…….

Peace

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