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Reframing negative experiences is a journey of self discovery and may take longer for some people to embrace than others. It involves being authentic and processing difficult emotions … validating feelings and allowing ourselves to be real and raw and especially having compassion towards those who may be struggling with through this process with less education and experience. However long the journey takes with the right mindset it will ultimately lead to seeing the experience as part of our growth and having been the stepping stone to something way better than we could have ever imagined if we never went through it. If not …we are destined to repeat it. May we all learn how to live better in the moment and embrace all life experiences - the good, the bad and the ugly as something worth living through to become better and may we have enough compassion for ourselves and others to embrace this journey in our own time and space. And not be too hard on ourselves for falling down. Have a most wonderful Christmas sensei. Thank you for a great year. With all its ups and downs it was an amazing year.

Merry Christmas Sensei to you and your family Thankful for the year that’s been and looking forward to the year ahead.

Thank you , Sensei ! I’m going to continue walking this week & try to top last week’s 50k. I’ll make sure to walk the hills whilst at my parent’s place. Appreciate all your enthusiasm, your time, wisdom & positive support. Merry Christmas, Sensei! ✨🎄✨

That’s so true

If you don’t ask, the answer is no anyway. It’s been a big year, and a tiring one but I can confidently say that I am loving my life at the moment. Difficult times and all. Every difficult thing is an opportunity for reflection and positive growth.

Thank you for the reminder... every step is a step towards getting what it is we want! Even the backwards steps are lessons, and if we zoom out & take that lesson and GROW from it, it's often more potent than the easier steps forward. See the GAIN 🔥 Another great thing... track our goal on a DAY to DAY basis... measure your micro successes daily. More gold... we are where we are today because of the CHOICES we've made. Make choices that will lead us towards our goals and dreams 🎉

I love the example of "letting it go" when we bow at the door entering the dojo... and how maybe we need to do that also when entering our own home, so we can let go if the day. It makes me think how often I just keep filling up that bag of daily crap and am not conscious of dropping it down & "letting it go!" . So powerful, a disease of the mind by not emptying the mental rubbish!!! More gold... "Look for the GAIN, not the gap." Loved this vlog, Sensei 🙏🔥

Questions for self reflection journalling from today's video. 1. Who am I? 2. What's important to me? 3. What do I like? 4. What do I need?

1. I am my own authentic self 2. Living in alignment with my true purpose for being here 3. The truth (authenticity) 4. To be seen and heard

The first question confused me directly. Who am I?😊

TIC... love it. You articulate the journey it takes so well! Some gold nuggets of wisdom in there, thanks Sensei

Awesome, that gets me thinking about my journaling. See you at BB class!

Thank you

You mention habits. The easiest way to form a new habit is to stack (or link) it to one that you currently do. This reduces the cognitive load required to introduce the new habit. eg: You want to eat less to lose weight ? Try linking that to your training by eating a low calorie meal the night of our training session. Habit stacking is a very powerful tool. "Small steps are mighty, perhaps more so than giant leaps" - S.J.Scott, Habit Stacking.

I need to get myself a new journal , I have a few things to write down again 👍

Generally speaking there are two mindsets related to learning, fixed & flexible/developmental. You want to strive for the latter. A growth mindset allow you assess your silks accurately, while a fixed mindset offers a misleading picture and prevent you from obtaining new information. A growth mindset will also allow you to fail and learn from those mistakes. Individuals can have either mindset depending on the subject matter. "People with a development mentality are more perseverant and resilient because the do not allow mistakes to define them" - Carol S. Dweek Ph.D, Mindset.

The world is full of distractions, and the only way to thrive is to ignore them, focus on what matters....pay attention! "Attention connects you to the world and defines the type of experience you get from every encounter" - Daniel Goleman, Focus.

The Dalai Lama, when asked what surprised him most about humanity, answered "Man! Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived.

Thank you for the inspiration

That’s it a blunt pencil remembers more than a sharp mind. So good 😊

"Blunt pencil remembers more than sharp mind". There are three types of feedback; appreciation, coaching & evaluation. It's important to identify the difference when giving and receiving feedback. Therese Huston - Let's Talk.

That’s awesome!

I’m a bit late to watch the video!! I’m going to spend 15 mins each night stretching. I don’t do enough

Writing - 10 minutes/day

Rather that letting life just drag you along, live in the moment and spend your time with intention. Use lists and goals to record what you need to get done, use journaling to consolidate what you have done. "The present moment is the only moment in which you can truly live." - Eckhart Tolle, The Power OF Now.

By seeking out discomfort, we can push our limits, learn and grow, and ultimately find greater fulfillment. "The desire for more positive experience is itself a negative experience." - Mark Manson, The Subtle Art of Not Giving a F*ck.

Hello there, I truly enjoyed your video-it was exceptionally well done! I appreciate the valuable information you shared and admire your dedication to providing such insightful content. Thank you for consistently delivering content that is both informative and engaging. Best regards, Abu Bokkur

You can always get more money, but you can't get more time.

I’m grateful for the opportunities that have presented to me since joining GKR Im grateful for the friends and relationships developed in this awesome club To the Senseis that have provided feedback and helped me develop and open me up to all these opportunities. Excited for 2025 and achieving the goals I have set

OK, let’s do this, here is my list of who/what I am grateful for (These are all of equal importance). My wife - For allowing me to spend way more time than most doing the things I love, mainly music and karate. My parents - For staring me on my life's journey of music and Karate. The guys in my band - For enabling me to play and perform with them, they are all fantastic musicians and I have to constantly push myself to keep up with them. Renshi Peter Durrant - For teaching me how to be a teacher and getting me to Black Belt Sensei Clint Mares - For trusting me and enabling my return to the sport and club that I love. The home we now have - Moving to the Central Coast was a big deal and what we have now is wonderful. There are more, but these hit the hardest.

Keep it up bro 👍

A great journaling exercise! This certainly helps balance your perspective and deactivates the high emotions or reactions provides a healthier response to the situation.

You need to have a paradigm shift to get out of this behaviour, and see things from the others persons view. A paradigm is a pattern we apply to explain certain phenomena. "Our paradigms, correct or incorrect, are the sources of our attitudes and behaviours, and ultimately our relationships with others" - Stephen R. Covey, 7 Habits of Highly Effective People

Control the controllables! The last minute hit the heart strings... "I believe in you more than you probably believe in you!" Sometimes it takes someone's belief in you to make you look at yourself and realise your stronger and mire capable then we allow ourselves to believe. Sensei, YOU are amazing. Your wisdom is amazing! Much gratitude for sharing these insights.

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

I joined GKR early last year. Admittedly found the classes not too bad. But quickly found out that a girl who use to train there had an instructor John tried and have an affair with her. He was twice her age. She had two instructors, husband and wife follow her on motorbikes after this event and whenever she walks into the shops and the stalls are there a sensei will whisper to another person not to go near her. This girls mum had just been found dead in her home only months prior and was going through a divorce. The sensei's and senior students were always nasty to her and what she said was ignored and to top it off the man John told you that she quit when she didn't. Is this man John hiding something? Most definitely. Fuck GKR

Great story. Didn't know that about GP. Loving these BBMs Sensei

5:33 This is the central tenet of Stoicism, Marcus Aurelius believed that you can only control yourself, your actions, and your reactions, and that you should not be concerned with outside circumstances or other people because they are out of your control.

I never thought of it like this before; An inflexible mind leads to an inflexible body, I guess the opposite is also true then, having a flexible mind will lead to a flexible body and a flexible body will lead to a flexible mind... ie: a willingness to accept new things and change, ergo, you need to be relaxed. It has come full circle.

I love what you said. Embrace the pain knowing what it's bringing me and the benefits! It's a great reminder in those times of "pain" to reframe my mindset to focus on the benefits. Master my pain, so I don't suffer IN the pain!!! This is gold, thank you, Sensei

I love the idea of the goal being the wood that powers the fire of routine. 🔥

Very good video

Oh my god, so handsome😍

1. Unfollow accounts on social Media that share content that annoys me or makes me anxious/depressed. I don’t watch the news. People: realistically it is hard to remove people from your life. I will withdraw energy and/or go into what I call ‘professional mode’ where I’m civil and polite in my interactions. 2. Fire: There’s a few I’m working on. Number one at the moment is a very long game which kind of encompasses all the others - and that is to work for a healthful old age where I am not frail and overly dependent on other people. I want to be that 90 year old that’s still active and engaged. So everytime I don’t want to train I do it anyway as it is one ‘for the old lady bank’. 3. Gratitude: Adult life has served me many storms. At the time they were difficult to navigate but on reflection they have all served to shape who I am and point me in a direction I was perhaps too scared to go in. Enormous personal growth had always followed. I’m grateful for support from unexpected quarters during difficult times. I’m grateful for my daughter, who teaches me many lessons and inspires me to improve myself. I’m grateful for a job that I love. I’m grateful for a mind that is able to look at myself with a critical eye and see where I have stumbled and hold myself accountable for my own role in situations in life. I’m grateful for a heart that is still able to be open to others after being broken a number of times. I am grateful for the life lesson of knowing I can get up after I fall down. See you in the dojo, Sensei. 🫡

I LOVE this quote!!! Ive never thought about it like that... the water in the river is different, the WOman who steps through it is different each time!!! No WOman steps in the same river twice 🤯 Everything is changing... how often do we fear change and want to control change... yet, once weve settled into the other side of that change, it can more likely be better than life befire that change came about!

1. Removing the noise! Focus on what you can influence and in your control 2. My goal is to progress and get better with karate by training and asking for more feedback 3. Grateful for my health, family and the new relationships and friendship within GKR.