shaolin news & inspiration

Let's face it... turning 60 is not the same as being a teenager or a 20- or 30-something!  It's a big wakeup call to realize that while “60 is the new 50,” and “50 is the new 40,” that doesn't equate to "train like I did over half a lifetime ago."  

I often get asked, "how have you kept training and performing at this level for almost 45 years?" The truth is, I'm not. I have heard, "you must have great genes." With apologies to my parents, not so much when it comes to athleticism. Training for these many years has required a few key things: (1) Focus; (2) Adaptation; and (3) Acceptance.  Let's break it down.

‍Focus

A true martial artist is training for far more than the next rank. In my mind, rank is an outcome—a lagging indicator. The input or leading indicator is the discipline we bring to our martial practice. Training at this level requires A LOT of practice (see Master Michele’s recent blog post).  

It's not enough to “run through my forms.” It takes intentional effort into execution, asking myself: Where would this land? What is this intended to do? Would this work? How could I generate more power? I use my cell phone to film myself and watch the "game film," just as I do when I'm instructing others. I play games with myself: Change up the angles. Use only my legs. Randomly select a form to practice. Add a sprint between techniques.  

Focus often requires us to re-wire our brains to avoid dropping into complacency. In many ways, this is the difference between a true martial practice and a fitness program. Neither are right or wrong, but they are different in terms of the focus.

Focus at this age also means being extremely intentional on knowing what my body needs to keep training in the years ahead. Some things I’ve been thinking about quite a bit:  

• Each pound of body weight adds about 4 pounds of pressure to the knees and approximately 5 pounds of pressure to the hips. How do we maintain a healthy body weight to protect our hips and knees in all of the low stances and with all of the pivots, over all of the years?
• My genetics have put me naturally on the thin side, but being thin raises the risk of developing weak and brittle bones (osteoporosis). I’m on the early side of this, in a family that has seen many broken bones in our aging relatives. How do I try to keep a healthy body mass to protect my bones, particularly during takedowns?
• Adults over the age of 50 also experience muscle loss (sarcopenia), increasing the risk of fractures. We lose 10% to 15% of our muscle each decade. How do I maintain healthy muscle mass to support the structures around my bones?
• Once we hit our 70s, the risk of losing our balance and falling starts to dramatically increase. How do I ensure my core is as strong as possible to maintain balance and prevent me from falling as I get older?  

In short, how do I minimize these risks while still enjoying my training? I can’t wind my clock back to being 30, so what can I do NOW?

Adaptation‍

My workout schedule and program have dramatically changed over time. In my teens, 20s and 30s it was highly focused on ONLY martial arts. I competed regularly, sparred and boxed, and worked out 6 days per week. In my mind, this was how a Black Belt trained! When Sr. Master Steve and I first opened the dojo, I taught cardio kickboxing in addition to regular classes and my own training. The result? I became far too thin and frequently got sick. My body hurt a lot ... a lot of the time.

In my mid-40s, and following a cancer diagnosis, I added a lot of cardio such as running and CrossFit types of training. I was in full-on Raging Beast Mode, which was awesome until I tore my hip labrum. (Note: training when in Raging Beast Mode typically doesn't end well.)

In my early 50s I started adapting my training, mostly after realizing the benefit of strength training after going to PT for my hip. I started regular Pilates classes to work on my core and stability and added some free weights to my workouts.  

Now that I'm in my 60s, I've further adapted such that I can continue my martial practice while maintaining a healthy body mass and a strong core — these are all now intertwined and interrelated. Weight training is now several days each week, focusing on heavy "Push/Pull" lifts such as squats, deadlifts, shoulder presses and pull downs. These work major muscle groups and help to minimize sarcopenia. Kicking and punching heavy and speed bags help to offset the risk of osteoporosis. I eat so much more protein and less sugar than when I was younger. I've continued my Pilates practice. I'm outside a lot, walking our trails here in Maine. AND — yes — I still practice with focus and intention, but I ensure that the workouts are balanced.

Acceptance‍

Aging is so poorly portrayed in our Western culture — in many ways, it’s almost shamed. It can put a lot of pressure on us when we are still on the martial Journey and in the 3^rd or 4^th quarter of our lives. The historic martial Masters recognized this. They were revered not solely for how long they had trained or how fiercely they had fought, but rather, for how long they had taught. Acceptance, to me, is the realization that my Focus is to share the knowledge of 45 years and to embrace teaching. Acceptance comes from knowing I don't (and, in some ways, can't) move like I did half my life ago. And that’s ok. We can still have the EXACT SAME Focus and we can Adapt our practice to keep training and teaching for years to come.  

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These are my thoughts and reflections. They are not intended, at all, to tell you what you should do. Every body, every person, and every experience is different. It is a Journey, and it's hopefully one we will share for many years to come. Stay healthy as you follow your path!

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