Advertising
Advertising

7 Important Life Lessons Kick Boxing Has Taught Me

7 Important Life Lessons Kick Boxing Has Taught Me

Years of martial arts have taught me more than how to throw a good punch. Surprisingly it has taught me how to control myself and most importantly some crucial life lessons. It has also sharpened my focus

Around a year ago I sweated my way through a brown belt kick boxing exam. Since then I have taken a slight break as I moved temporarily for 12 months, but as I get closer to moving back to London, I’ve already started thinking about what martial art I would like to take up next. Aikido? Taekwondo? Perhaps karate (after all, maybe I will be naturally good at this one as I am half Japanese, where it originated).

I have been doing various martial arts for quite some time now, before I started living in London… some have worked out better than others (I won gold at a Choi Kwong Do competition but I had to give up MMA because, put simply, my 5ft 3 frame couldn’t handle it and I nearly broke my nose during a head lock). But I have absolutely loved trying every single one and can’t wait to start again.

I started kick boxing because I am a secret bad-ass.

Ok, that is not true. I started kick boxing because I wanted a way to shape up, give my body a good cardio-kicking and find a fun way to de-stress.

At first, I spent my time sheepishly hanging around, doing my best not to give anyone bigger than me any eye contact so I didn’t have to partner them. But then I started getting a little more confident, and smiling at people awkwardly (revealing my pink mouth-guard) with a “do you want to partner me?” look but always hoping that they would go easy on me.

As time went on though, my confidence grew (and then dipped again) and then grew some more, and I started to get more and more out of the sessions… and I started to learn some life lessons from the gruelling sessions that weren’t just about how to avoid a black eye.

Advertising

Here are my 7 seriously important life lessons that kick boxing has taught me. Because it hasn’t been all sweat and muscle ache for the sake of exercise…

Life lesson 1: Push yourself out of your comfort zone

The reason why it is called the comfort zone is because it is comfortable, not because it is exciting or exhilarating. A familiar place, perhaps bringing a warm feeling, you know you are safe in your comfort zone. But since when has safety equated to fun?

The trouble is that you’ll never progress if you keep sitting on the comfort zone sofa of life. Even worse, just because it is ‘familiar’ doesn’t mean it is necessarily good for you.

The only way to truly progress and develop yourself is to push your boundaries. The funny thing though, is the more you push, the more you experience and so your comfort zone widens. You’ll find that you quickly get used to whatever you used to find unnerving. There is nothing more comfort zone pushing then putting on a pair of gloves and getting into the boxing ring.

Life lesson 2: Learn from people better than you

Whether you are top of your game or just starting out, we can all learn from others, especially those that are better than us or do things differently. When I first started sparring, I was terrified and did my best to always partner my friend Kris in the hope that we wouldn’t have to pair a black belt or a bloke twice our size.

Our instructors quickly latched on to this though and like naughty school children, started separating us from each other. Whilst terrified at first, I soon started to learn new techniques and people were generous in the knowledge they shared about how to be a better fighter. This is also something I have learnt outside of kick boxing – people are generally very giving when it comes to helping you. The trouble is, most of us never ask or put ourselves in opportunities where we can learn.

Life lesson 3: Speak up if you are not happy

When you are sparring, it is inevitable that you are going to get punched in the face a few times, even if like me, you did your best to hide rather than box. Whilst most kick boxers will offer you a soft ‘tap’ there were also the odd imbeciles that wanted to show off or make themselves better and turn a friendly spar into an opportunity to use you as a human punch bag.

Advertising

Do you have to stand there and take it?  Of course not!

In the beginning, if I experienced one of these hard-hitting imbeciles, I would just simply remember not to partner them in the future and avoid them at all costs. Sensible approach in my mind. But then one day, the class was so small, the 6 of us rotated around and around and there was no escaping anyone. And that’s when I had no other choice but to speak up, a rather pathetic “erm… can you… errr…. not hit me as hard?… please?”

When the reply was “oh yea sure, I am so sorry, I didn’t realise”, I realised my error – they weren’t imbeciles. I had been the idiot for not speaking up! If you don’t like something, either change it or ask for it to be changed.

Knowing this as boosted my confidence in the simple act of asking and speaking up about something if you are not happy. You don’t have to stand there, physically or metaphorically, while you’re being punched in the face.

Life lesson 4: Relax

When kick boxing, I am constantly being reminded to relax by my instructors when punching and sparring because the more relaxed your body is, the more flexible you become, which in turn makes your technique better.

On one particular grading, I was so tired thanks to a late-night birthday (the kind of party where it is “oh just one more drink”), I was too tired to even think about being worried or scared for the exam. I just got up and went to the dojo. Result? My body relaxed, my mind wasn’t worried about what to expect and I did the best sparring I have ever done, which managed to get me a (rarely given) first grade!

This is true for life too!

Advertising

Relax a little, don’t be so rigid and stop your mind from worrying about the “what ifs”. You’ll find that things become a lot easier and are a lot more enjoyable.

Life lesson 5: Practice makes perfect

This is a classic, but I am afraid it is true. Practice really does make perfect. And you know what else? If you first don’t succeed, try and try again! It is boring but so truthful in life too. We can’t all be naturally gifted in everything that we do but there is no reason why we can’t dedicate a little time and effort to learn and practice. A learning curve for me was also seeing practice as enjoyable, fun and something I wanted to do (rather than ‘have’ to do). If you see it as a chore, you’ll resent having to practice to become perfect.

Life lesson 6: Be observant

Am I the best fighter in my class? Damn right! I am not! But have I won matches and passed demanding exams? Most certainly!

So how can you win a fight if you’re not at the top of the game? Wishing that your partner is having an off day can only get you so far!

My advice, be observant.

Watch others. Even if you don’t learn through someone else’s superior experience, you can always learn through your own simple observation. Even when I was partnering people my level or lower, I would still learn from each and every one of them, simply observing how they did things differently to me.

There was a guy in my class on a Tuesday that had a bad habit of starting to let his guard down half way through the match when he started to tire. The perfect time for me to land a jab. And there was a tall teenager who use to have his guard far too high up for me (because I was about his waist height) so would leave his torso exposed to me for a hook. And whilst my arm reach might mean I’ll never be able to jab my way to winning with anyone tall, my natural flexibility meant I could always plant a round-house kick to their chest or head. I may not have been the best, but observing other’s weaknesses meant I could see exactly where to shoot my arrow to find their Achille’s heel.

Advertising

Don’t underestimate the power of observation, be aware of your surroundings and look for opportunities to make your move.

Life lesson 7: Improvement isn’t linear

The trouble with improvement and development is that we seem to think that it is a linear progression. That every hour of practice we put in, the better we automatically become.

This is a misconception. Success isn’t a straight line, but instead a wandering, wavy road up and down a mountain’s path. Sometimes it can even feel like two steps forward and one step back! Not every day is the same situation so you can’t expect your progress to be linear.

Sometimes when kick boxing I feel elated that I have finally mastered that double backwards kick… only for me to feel so disappointed the next lesson when it isn’t as good. But there could be a whole host of reasons for this – perhaps I am particularly tired that day or my muscles aren’t as warm or flexible, or perhaps I haven’t eaten the right foods the day before for optimum energy. The situation is different.

Progress isn’t linear. Realising this through kick boxing has made me a lot kinder to my development in other areas too, like my career or learning Japanese. As long as you are committed to trying and learning, then you’re on the right road to success, however up and down it might be.

More by this author

Alice Dartnell

Engagement Expert

7 Ridiculously Simple Ways To Gain More Time In Your Busy Day! 7 Important Life Lessons Kick Boxing Has Taught Me 9 Amazing Uses for Coconut Oil You Never Knew Your Life Will Be Much Better If You Can Do These 10 Things How To Manage Anxiety (With No Suggestions Of Medication And Meditation!)

Trending in Lifestyle

1 How to Gain Muscle Fast (The Healthy And Natural Way) 2 Why You Suffer from Constant Fatigue and How to Deal with It 3 Anxiety Coping Mechanisms That Work When You’re Stressed to the Max 4 15 Natural Sleep Remedies for Insomnia That Are Backed by Science 5 These 13 Leg Stretches Will Prevent Pain and Injury During Exercise

Read Next

Advertising
Advertising

Published on November 14, 2018

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

Advertising

This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

Advertising

If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

Advertising

Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

Advertising

To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via unsplash.com

Reference

[1]Oxford English Dictionary: Definition of fatigue
[2]NHS Choices: 10 Reasons for feeling tired
[3]Verywellhealth: What is chronic fatigue syndrome
[4]Everyday Health: Why does type 2 diabetes make you feel tired
[5]Mayo Clinic: Sleep apnea
[6]Harvard Health: The lowdown on thyroid slowdown

Read Next