As a martial artist, one of my goals is to move more efficiently. I want to understand how my balance, positioning, and timing contribute to each technique—and where unnecessary effort gets in the way. The lessons on imagery in my NASM Behavior Change Specialist course gave me a framework for exploring that goal. Imagery involves mentally recreating or anticipating an experience, including its sensations, thoughts, and emotions. I can apply that framework to the intention I b

By Pedro Bernardy Throughout my career as a trainer in high-end fitness settings, I’ve worked with people who value expert guidance, personal attention and a comfortable place to exercise. Those experiences shaped my approach to coaching—and taught me that the quality of training depends on much more than the size of the facility. Many of my clients have come from those environments. They appreciate what a small private gym offers: privacy, encouragement, lower costs and trai

Better workouts begin with a clear plan. Photo by Vitaly Gariev on Pexels. A productive workout starts before the first repetition, stretch, or step. It starts with preparation. Whether you want to improve strength, flexibility, mobility, stability, cardiovascular fitness, or a specific skill, your routine should be built around that goal. Knowing what you intend to accomplish—and how you will approach it—gives your effort direction. Without a plan, it is easy to move from on

Each morning in my dojo, I light incense, give thanks to the people who shaped my life, and speak four simple lines that guide me through the day.

By Pedro Bernardy, NASM-CPT, CES Martial Arts Instructor | Movement Efficiency Specialist I recently came across an excellent discussion by martial artist and instructor Chris Denwood on connecting the body through Naihanchi Kata. Chris explored several concepts that immediately resonated with me: winding and unwinding the body, using the spine rather than relying exclusively on hip rotation, maintaining a connection between the elbows and the core, and allowing force to trav

Taken from an online post but in total agreement. Be well. Stay strong. FOR THOSE WHO ARE 60 yrs OLD AND ABOVE PLEASE READ THIS This is for you. I really like what is said here and am going to try my best to follow it. Thank you to the person who wrote this. May God bless us all as we strive to be a blessing to others at this age, especially to our children. LW 🚩Between 60 and death. It's time to use the money you saved up. Use it and enjoy it. Don't jus

This article was submitted by my student, Arlette T. Smith, as part of her requirements for Shodan (First Degree Black Belt) testing conducted in November 2021. It describes her personal journey from martial arts beginner to advanced practitioner, and how it affects her private life and professional career as a social worker for over four decades. Arlette was a Court Appointed Social Worker at the Judicial Council of California, working with at-risk youth and their families.

This is an article written by a student of mine who is both a pediatrician and karate black belt. In it, Dr. Mostaghasi describes how the human body moves, from an early age to adulthood, and the fundamental characteristics and structure of our core muscles. MOVING THROUGH CORE ENGAGEMENT TARANEH MOSTAGHASI, MD SHODAN ESSAY, NOVEMBER 2021 We have seen the phrase “engage your core”, but have you wondered what is meant by it? The core

An excellent example of the value of martial arts training, combined with involved parents and family members, in building leaders.

A record of our recent rank advancement and 100 Kata Day celebration, October 24, 2020. This special event was conducted in our home...

This entry is the third of several I will publish, starting with the earliest memories that have brought me to this time and calling in...

This entry is the second of several I will publish, starting with the earliest memories that have brought me to this time and calling in...

This entry is the first of several I will publish, starting with the earliest memories that have brought me to this time and calling in...

Ten rules to consider for effective and sustainable martial arts training As Sensei Jesse Enkamp writes, the practice of karate (or any...

Here is Shinzato Katsuhiko Sensei’s translation of the article from Okinawa Times, May 2019 “Forceless Force is Forceful” This phrase sounds contradictory, but I sensed its existence as I experienced physical contact with Mr. Katsuhiko Shinzato, who is a head of Okinawa Karate-Do Shorin-ryu Kishaba Juku. Without any forceful impact on my hand I was easily off-balanced and fell down when he made a soft touch against my attacking hand. He seemed to keep his whole body relaxed w

Pictured (Left to Right): Jennifer Lazzarini, Pedro Bernardy, Bob Lazzarini, Bill Northlich, Igor Akkerman, Bob Jinkins, Bob Gorman Rank...