Archive for October, 2011

How to be a Samurai Cop: The Bushido Code on America’s Streets

Muscle Growth

One thing about being a member of the police service is that ethical, as well as legal, issues always come up involving the use of force. What is reasonable and what is not reasonable force? That is the question officers face daily. The levels of force options are well defined yet ambiguous at the same time.

The Bushido Code can help solve this dilemma.

Those in the military who wish to become non-​​military law enforcement officers must redefine their “Rules of Engagement” to comply with what applies to daily life as a street cop in the United States.

Reality Based Integrative Firearms Training

  • October 31, 2011
  • Self Defense
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I borrowed the word “Integrative” to describe my approach to firearms training from “Integrative Medicine.” True Integrative Medicine uses FUNCTIONAL healing methods from all over the world, be they ancient or modern, eastern or western. They only thing that matters is if it really works. Likewise, in my Integrative Firearms Training Program we use methods that are both ancient and modern, eastern and western and most importantly fully functional. What I mean by functional techniques is that they have been pressure tested in an alive manner through force on force adrenaline stress conditioning. The way to do that is through Scenario Based Training.

BJJ For RBSD Part 2

  • October 27, 2011
  • Self Defense
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In my blog post entitled “BJJ For RBSD” I covered several modifications that we needed to make to turn Brazilian Jujutsu into a viable Reality Based Self Defense method. There are two other important considerations that we need to be aware of as well.

The first is that in a real life ground fight, we’re not going to “submit” anybody. Let’s think this through, you’re attacked, the fight goes to the ground, you catch the bad guy in an arm bar, he taps and you let him go. NO! That’s ridiculous! All of the submission techniques taught in BJJ have to be taken to the point where you hyper-​​extend the joint so that it can no longer be used as a weapon against you. There’s no referee that’s going to stop the fight due to a submission. Be your own referee and tear your attacker up like a buzz saw.

Burton Richardson’s FOR THE STREET Martial Arts

  • October 25, 2011
  • Self Defense
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“If you want to learn how to fight, you must practice fighting against someone who is fighting back!” Burton Richardson

I’ve been a fan of Guro Burton Richardson for nearly two decades. My recent blog post “BJJ For RBSD” had at it’s core Guro Richardson’s STREET RULES, namely the Weapon Rule, the Multiple Opponent Rule, the Slam Rule and the Bite Rule. These are very well laid out in his JKD Unlimited For The Street Association October 2011 E-​​Newsletter.

I invite you to explore Guro Richardson’s Reality Based Self Defense “For The Street” approaches to Jun Fan Jeet Kune Do, Kali, Silat, Brazilian Jujutsu and Mixed Martial Arts.

Motivate Me!

“It was intense, fun and very exciting,” said Sgt. Bess Wilson, supply sergeant here at Camp Bondsteel, Kosovo.

She wasn’t the only one who shared those sentiments after a grueling 60 minute workout with P90X creator, Tony Horton.

Horton, who is currently on tour with the Armed Forces Entertainment, has been visiting U.S. service members around the globe and spent Oct. 10 with service members here at Camp Bondsteel.

Halloween Health Tips

Halloween is right around the corner, and if you’re health-​​conscious then you’re feeling the excitement of the holiday, but also the anxiety that you may get derailed from your healthy lifestyle.  How can you participate in Halloween and enjoy the holiday without packing on the pounds?  Here are some tips to keep in mind:

1) The great thing about Halloween candy is that it is wrapped in small individual packages.  Take advantage of this and give yourself a limit – on Halloween and in the days following.  Choose one or two of your favorites each day and allow one small piece of each.

The Best Equipment is You


Go to any gym and what do you see?

Bodybuilding and fitness equipment fills every square inch that’s not already occupied with sweaty bodies.

But do you really need all this equipment to sculpt, tone, and carve you into body perfection?

In my opinion, the absolute best bodybuilding equipment you could ever use for building muscle and burning fat at the same time is your own body!


  • October 21, 2011
  • Self Defense
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Brazilian Jujutsu (BJJ) has a lot to offer the practitioner of Reality Based Self Defense (RBSD), however there are several key modifications that we have to make in order to turn a sport submission grappling system into a functional personal protection ground fighting method.

If you’ve only practiced BJJ as a sport, than you’ve ben conditioned to leave your groin open to attack, as well as not seeing your attacker’s groin as a viable target. We have to protect our groin against both striking and grabbing attacks, while at the same time aggressively targeting our attacker’s groin.

Protect Your Treasure

  • October 19, 2011
  • Self Defense
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It’s always fascinated me how the Chinese Martial Arts, particularly the internal arts of Taiji Quan, Xingyi Quan and Bagua Zhang are inextricably entwined with Traditional Chinese Medicine (TCM). The interface between the martial arts and the healing arts were taken to the highest level in ancient China. TCM includes QIGONG longevity exercises, Acupuncture, Acupressure, Herbalogy and Nutrition. Many truly formidable martial arts masters were also powerful healers.

Comprehensive Combatives

  • October 18, 2011
  • Self Defense
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For a combatives system to be truly comprehensive it has to include these four broad categories in it’s training:

1. The use of AND defense against the FOUR RANGES OF UNARMED COMBAT, namely Kicking, Punching, Clinching and Ground Fighting.

2. The use of AND defense against the FIVE PROTECTION TOOL CATEGORIES, namely Impact, Edged, Flexible, Projectile and Combinations of these.

Training for a Mud Run!

If the thought of jogging a 5K bores you, there is a new race in town with Military flavor, if you like the taste of mud!

The Merrell National Mud Run Series sponsored by Subaru has recruited fans across the country who don’t mind mixing a little dirt with their sweat.

These 5-​​10K off-​​road courses hit you with “Military-​​style obstacles, commanding cargo climbs, wild water crossings, mud, mud and more mud!”

The Best Self Defense Techniques Against Multiple Attackers

  • October 14, 2011
  • Self Defense
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The best self defense technique against multiple attackers is to not be where the bad guys are.

If you can avoid danger and are aware of your surroundings, you’ll get through life without ever having to bruise a knuckle.

The second best self defense technique against multiple attackers?

When it comes to surviving a real world street fighting — one where you’re surrounded by a group of adrenaline-​​fueled thugs looking to stomp you into oblivion with their steel-​​toed workboots — your best option is to run!

That may sound like a whuss move to you, but frankly, it’s most often your best one.

Remember, self defense is NOT about your black-​​ops assassin bag of tricks to decapitate every hoodlum in sight.

In fact, SURVIVAL is your only goal!

If you can RUN…then do it!

But there’s a problem here…

Listen To My Interview

  • October 12, 2011
  • Self Defense
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Jeff Anderson, Combatives and Fitness Master Instructor as well as the Founder and President of the International Society of Close Quarter Combatants; The World’s Premier Reality-​​Based Self Defense Resource, will be interviewing me tomorrow night, Thursday, October 13th at 9:00 PM EST. The theme will be “Modern Day Ninjutsu.”

To listen in, allow yourself to go to the ISCQC website at:  http://​iscqc​.org/.


BJJ Professor Extraordinaire

  • October 11, 2011
  • Self Defense
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Professor Pedro Sauer, a certified 8th Degree Red/​Black Belt under Rickson Gracie, was born and raised in Rio de Janeiro, Brazil, where from an early age, he began training in the martial arts. At age five, he began Western Boxing and later took up Judo and Tae Kwon Do. At age fifteen, however, his friend, Rickson Gracie, invited him to train in Jujutsu with his younger brother, Royler, who at the time was only nine years old. The outcome of this experience convinced him that Jujutsu was the most effective of all the martial arts for him, and he began training the very next day.

Fox and Friends Segment to Fight Football Season Fat

  • October 10, 2011
  • Spouse Fitness
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Recently I blogged here about my favorite time of year– football season while the weather is still warm. And as a former Syracuse University cheerleader and football office assistant, I got to see a lot of college practices and pre-​​game warm ups. So in my NYC fitness classes and my Booty Camp DVD (Amazon and Nikkifitness​.com) I created football drills to go with popular football songs to keep you from getting fat this football season!

You can check out my earlier blog for the football music playlists. And here is part of the segment I did on Fox and Friends to show some drills you can do before the game, and suggestions of moves during the game!

How to Hit Like a Sledgehammer

  • October 6, 2011
  • Self Defense
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Being in the military meant I never really got to stay in one place for all that long.

In my combatives training, that meant skipping around from style to style depending up what was available on the military base I was assigned to.

Back in the 80’s, before “reality based” stuff really caught on, that pretty much broke down to common traditional karate systems.

Unfortunately, there were a lot of disconnects between martial arts (even mixed martial arts!) and how to win a street fight.

Here’s what I mean…

Pumpkin Packs a Punch

Fall is upon us, and with the change of the season comes changes in seasonal fruits and vegetables.  One of the most delicious fall vegetables is also a nutrition powerhouse: the pumpkin!  Pumpkin is a great source of fiber, potassium, vitamin C, beta-​​carotene, and vitamin A, amongst many other beneficial vitamins and minerals.  The antioxidant properties of pumpkin can help to prevent cell damage, and other nutrients found in pumpkin aid in the health of your eyes and digestive system.  While the “meat” of the pumpkin is a great addition to a healthy diet, the seeds found inside are packed with nutrition as well.  Pumpkin seeds, also known as pepitas, are another a terrific source of minerals.  In addition, these seeds also contain protein and the heart healthy monounsaturated fats that can lower your “bad” cholesterol and raise the “good” cholesterol. 

#1 Concealed Carry Weapons Mistake

Even concealed carry firearms experts get this wrong…

You see, when most people think of “concealed carry” of their handgun, they see it as a “street defense” tactic.

You strap your firearm on before heading out the door.

You unstrap it when coming back home.

Often times that handgun goes into a drawer near the front door for easy access when answering the door.