Paybacks and the Beast! Every once in a while a set of circumstances arises that prove there is justice and instant Karma in the world. I fly dozens of times a year and I am often taken out of the security checkpoint for a secondary inspection. Not sure what that says about me, but I'm always happy to go along with the program for obvious reasons and I always thank the TSA staff for doing their job. Well, I was recently in a rather long security checkpoint line and there was a couple behind me. The woman, or beast if that helps paint a mental picture, was just going off about how ridiculous all this "security stuff" was. She was taking verbal shots at the TSA staff and not bothering to lower her blackboard grating voice. Her boyfriend, AKA the man with no spine, sheepishly let her tirade continue. Being a seasoned traveler, I kept my mouth shut figuring this was a person who has never been the victim of a violent crime and has probably had things her way forever. I also said a silent prayer to the Airline Security Gods to dispense some justice and slam shut the beast's enormous pie hole.

I had a couple of bags with me that were full of training materials that probably looked a bit odd going through the x-ray machine compared to the "normal" stuff they typically see. To my surprise, my stuff went right on through but the beast's bag was held up as the TSA staff studied the contents. Then they moved her bag along, stopped the belt and returned it for a second look. I got the feeling they were just messing with her and it was working big time. I could literally see veins standing out on her temples as she stated "What the F--- is wrong with my bag?" Ah, there's an intelligent choice of words when you are surrounded by people who have significant warrant to control your future destiny. Without missing a beat two TSA personnel flanked her on both sides and immediately removed said beastie to the secondary screening area. Yeah Baby! That's what I'm talking about. Cavity search deep and hard until you hit the back of her teeth! I even saw her boyfriend show the subtle traces of a smile as he watched the love of his life get hauled off. Thank you TSA!

I got my biscuits seriously kicked and I absolutely loved it! More on that later, but the story that took me to my biscuit whipping started last year I met best selling author Dan Millman for lunch near his house in Marin County. By the way, you can take that sick mental picture out of your mind right now, that's not what I meant. Dan and I talked about our love for the warrior sciences and especially about being, as Dan calls it, peaceful warriors. Dan told me about his latest book, The Journey of Socrates, in which one of the characters is a warrior trained in a Russian military martial art. Dan also told me he had discovered this Russian system recently and had trained with these guys at their "summer camp". Dan, like me, has some serious prior injuries and he told me they were very accommodating to his limitations when he went to play.

After lunch I went over to Dan's house and he showed me some of the tapes depicting the Russian "Systema" or system. No, it was not Sambo or anything like it. In fact what I saw was very impressive and very similar to the art I study, 8-fist. To say the least I was intrigued. This art does not have any forms or set responses. The students train in regular clothing, like they would wear in a real fight. The system is designed to simply react to whatever an opponent gives you. You don't worry about looking pretty by pulling of perfect moves. The system is so free and flowing its spontaneity gives you a serious edge in any fight. What is also excellent about this art is that it is born from the Russian military fighting systems, and truly field tested in life and death situations. Because the Russians were having another summer camp this year with three of their masters coming to teach, I felt compelled to take advantage of this opportunity to train with some of the world's best martial artists. I just hoped I could hold up physically to the ordeal.

When I attended their training camp in Canada I was in the presence of not one, but three true masters of the system and it was simply amazing. The bottom line; this training was one of the most incredible weeks of my life. Mentally, physically and spiritually I was challenged and taken way out of my comfort zone. I experienced so many things, including a healing experience of an old injury, that we do not have time in this forum to discuss it all. That's why I wrote an article about the experience you can view by clicking on this link. At any rate, I would highly recommend that if you are interested in a real world martial art that is functional in a street, law enforcement or military scenario, check out Russian Martial Art or Systema the next time you are surfing the net. I've experienced many different styles of martial arts and fighting systems over the years, and I believe this Russian system is one of the best out there for a true application in field situations.

Hotel Workout: This is the final part of our workout series. I often hear from friends who travel that the workout facilities are poor at best in most hotels and for the most part I agree. However, you don't need to let that stop you from getting in a good workout. Just do some bodyweight calisthenics and in 20 minutes you can have an excellent workout that is aerobic and focused on building strength and muscular endurance (the kind of strength that is truly functional in a fight). In the previous newsletters we looked at the upper body pushup routine and the lower body squat routine, so now let's take a look at the core routine to complete our full body workout.

Core routine: Remember, you should always consult with a doctor before beginning any vigorous exercise program! Now, would you like to build some significant core strength? I have been doing these exercises for some time and I believe this is one of the reasons I have been able to avoid surgery for my back problems. This will help to build serious strength in your core and improve stability for your spine.

First set: For the first set start from a pushup or plank position, whatever you prefer. Make your back perfectly straight, feet together and on your toes. Hold your wrists in whatever position is most comfortable. If you want a real challenge, use your knuckles to support yourself, keeping your wrists perfectly straight. (Note; if you have wrist issues or pain, skip this first set). Squeeze your biscuits together hard and tighten your abdominals so you can hold this position perfectly. Now the clock begins. You will hold this position as long as possible; however, this is only while you can hold your form perfectly. It does not matter when you fail, but failure is when you loose your perfect plank position. As soon as you are tempted to bend your back up or down, you are done! Remember to breathe slowly and deeply while holding the position, with a continuous flow of air while keeping your mind focused on the task. Total concentration is critical on this exercise.

Second set: After resting no more than 30 seconds, roll over onto your back. Tighten your abdominal muscles and make the natural curve in your back push flat against the floor. It is critical you keep your back flat during this entire exercise to protect yourself from injury. Raise your legs about six inches off the floor and open your legs like scissors. Once you reach your limit, bring your legs back together. Once your legs are back together raise them up to about a 45 degree angle and then lower them back to the starting position. That's one rep! Your legs never touch the ground as you continue to do more reps and your back MUST stay flat against the floor with your abdominals fully engaged. Once you can not hold your legs up, or your form begins to deteriorate, you are done! For a bigger challenge, do the reps as slowly as possible.

Third set: After resting again for no more than 30 seconds, turn onto your side. Now you are going to do a side plank position. You can lie on your side with your forearm on the ground, or if you want a bigger challenge, use your hand with a fully extended arm to hold yourself up. Like the first position, as you are on your side it is critical you hold perfect form. You are now a side plank with your abdominals contracted tightly to hold yourself in place. Your spine and hips should be perfectly straight as you continue to hold this position. You will hold this position as long as possible, not to exceed five minutes. It does not matter when you fail, but failure is when you loose your perfect plank position. As soon as you are tempted to bend your back up or down, you are done! Repeat this process on the other side. Remember to breathe slowly and deeply while holding the position, keeping your mind focused on the task. Total concentration is critical on this exercise.

I guarantee if you did each set to total failure your heart will be pounding, your breathing will be labored and all those core muscles will be fatigued and pumped! This entire hotel workout should take you no more than 15 to 20 minutes. You will have worked the entire body in a short time and this is a great substitute when you are on the road or in a hurry. Best of health!

Starbucks information. This came from my good friend Jim Jarvis, the Wellness Coordinator for the Santa Rosa Police Department. Take note all you Starbucks junkies, information is power!

Best Summer Starbucks Choices
• Iced Caffe Americano (espresso, water and ice) Grande size = 20 calories
• Green Iced Tea (green tea blended with mint, lemongrass and lemon verbena, lightly sweetened) Grande size = 80 calories
• Iced Caffe Latte with Nonfat Milk Grande size = 100 calories, 0 g fat, 9 grams protein, 25% Daily value for Calcium
• Green Tea Lemonade (green tea blended with mint, lemongrass and lemon verbena, and lightly sweetened lemonade) Grande size = 120 calories
• Espresso Frappuccino Light (no whip) Grande size = 140 calories, 1 g fat, 6 grams protein, 15% Daily Value for Calcium

Worst Summer Starbucks Choices
• Pomegranate Frappuccino Juice Blend (real pomegranate, peach, and other fruit juices combined with freshly brewed green tea) Grande size = 280 calories, 67 g sugar
• Iced White Chocolate Mocha with whip (espresso, white chocolate syrup, milk, and ice) Grande size = 490 calories, 24 g fat (16 g saturated fat)
• Banana Caramel Frappuccino with whip (real banana sauce, caramel, and milk blended with ice) Grande size = 550 calories, 16 g fat (10 g saturated fat)
• Strawberries & Crème Frappuccino Blended Crème (strawberries and milk blended with ice, topped with whipped cream) Grande size = 570 calories, 15g fat

For more nutrition info visit http://www.starbucks.com.

This month's mantra is: "My breathing controls my tension."

Breathing is critical for everything from life to controlling tension. When we are seriously stressed out from life or a sudden startling event, we often loose our flow of air and the end result is an increase in our physiology that can lead to becoming overwhelmed. Obviously, no matter what we are facing, we can not afford to let this happen. That is why we must practice conscious breathing whenever possible. Use autogenic breaths, inhaling for a count of 3, holding the breath for a count of 3 and then exhaling for a count of 3, until you feel the symptoms of your stress begin to subside. This will help you to keep your edge during a time of crisis and stress.

Now, sit or lie back comfortably. Take three deep autogenic breaths, pausing after you inhale and then exhaling fully and completely. After you have taken your three breaths, just breathe normally. Close your eyes and let any tension you may be holding in your muscles just begin to melt away. After you center yourself and you feel your breath quite down, repeat the mantra; "My breathing controls my tension" to yourself for the next five minutes. See yourself remaining calm in all situations as you use your breath to keep you centered and focused.

As many times as you can throughout your day, stop what you are doing, take one deep breath and repeat this mantra. You can do this when the phone rings, or when you look at your watch, or anytime you feel the need to just slow down for a brief moment and focus. The power of setting a positive intention throughout your day should not be underestimated. It can literally change your life. Make this short time commitment everyday and begin on the path of empowering yourself to survive.

Well, that's all for now. Next month is wide open for topics. Please feel free to write me with any topic requests and don't forget you can also sound of in our Forum section of the website where I will respond to your input!

Stay trained, stay tactical, stay safe!

Rodger.