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      Awareness and starting with small goals

      Awareness and starting with small goals

      Sometimes you are going along a pathway, and you keep going even if it seems like that way is no longer right for you. Sometimes you feel that you have traveled too far to turn back so you settle on the journey you are on currently. A powerful tool is the ability to assess your current position. Assessment has a high pay-off if you commit to do it and do it well; that’s because it requires a self-awareness and honesty that part of the journey towards anything is stopping to ask yourself if you are going in the right direction.  Sometimes that requires the courage to reassess and admit that the direction you are going in isn’t really what you want. 

      Some questions to ask yourself about where you are going: 

      • Do you still want it? 
      • What is the result you are searching for?
      • How do you want to feel? 

      While these questions seem relatively simple, they require you to look hard at how things are going. It will be surprisingly more difficult than you expect because most of us are unaware of our blind spots. If you think you don’t have one, ask a trusted friend. They are far more likely to notice negative patterns in your behaviour than you are because sometimes it is the very decisions we are making to keep us “safe” that are holding us back from reaching our dreams, or at the very least our current goals. 

      Paying attention to the things you do not want to pay attention to requires a willingness to shine a light on the things in your life that trigger you the most. Lasting transformation means being an objective witness on the parts of yourself that you hide from the most. While generally the most painful, they are usually the biggest catalysts for change. 

      Once you have gone through the difficult process of assessing where you are. Remember the most important thing: do not beat yourself up! We have all heard the cliched quote, “the truth will set you free.” Well, that’s an incomplete quote. The real quote is, “the truth will set you free, but it will shatter your illusions first.” Being honest with yourself is an incredibly hard and brave thing to do.  

      A link to a free workbook on how to deal with triggers when they come up.

      Part of making lasting change is to make small promises to yourself and keep them. Small promises are the things you know without a doubt you can do. As you keep these small promises, you build confidence and trust in yourself. It is easy to rush into things and throw ourselves into big lofty goals. Instead of making goals like I want to go to the gym, eat better, or you know throw a perfect swing kick every time (I’m so guilty! ), start small. Make one small promise to yourself daily and keep it. You will be surprised at how likely you are to commit to your bigger goals once you show yourself how you can commit to the smaller ones. 

      Link to habit tracker.

      Set a reminder on your phone.

      Write it somewhere where you can see it.

      Don’t forget to celebrate yourself when you do it.

      So, what is one small promise you will be making to yourself today?




      Samantha Mogulko 

      When not spending time with my family, you’ll find me on the Muay Thai or Yoga mat, or with my nose in a book. While my day is spent in corporate retail, I am a certified Reiki practitioner and tarot card reader. Life is about the mind, body, and spirit and I spend time strengthening that connection.



      How to get coach to find you a muay thai fight

      How to get coach to find you a muay thai fight

      As a coach and owner of 2 gyms, I often get approached by students telling me that they are interested in fighting.  Our gym has over 100 members. Let's be honest, not every member will get an opportunity to compete and represent their club.  There is a lot of time and resources that goes into preparing someone for battle and it’s just not feasible nor practical to have the entire club fighting.  Extra pad rounds with coaches,  putting together your workout plan, finding cornermen (2 person) to accompany you for the day of the fight, prospecting for an opponent, organizing and planning for the event, and other behind the scenes work are some examples of extra duties required by the club to prepare for you to compete.

      “Being skillful isn’t enough.”  

      At our club we don’t just look at skill to determine who makes the cut.  Likewise, you could be the hardest working Joe out there but if your skill doesn’t measure up, then keep training.

      So how does a club determine who gets to be on the fight roster?  I can tell you how Legacy decides.

      How to Join the Legacy Fight Team (in no particular order)

      1. Work ethic
      Training hard and pushing yourself each class.

      2. Attendance
      You must be attending classes regularly (minimum 3 classes a week while also doing fight related training at home or elsewhere for a total of 5 training sessions a week).

      3. Time in as part of the team
      If you just joined our club, understand that it may take some time for all of us to get to know each other before we can work together.

      4. Drive and passion for the sport
      Are you fighting for the right reasons? To get girls, to beat up on people, or to show off on social media that you are a fighter aren’t good reasons. We want fighters who love the sport.

      5. Skill
      You don’t necessarily have to have the highest skill at the club, but you must prove that you understand the fundamentals, can bring home the victory, and can protect yourself in that ring. Only through hard sparring can you show this.

      6. Attitude and character
      Douches, arrogant, and egotistical people are not representing our club. Luckily for Legacy, we don’t have this problem as we don’t draw in those types of people anyways.


      7. Ability to listen, learn, and follow direction
      Self explanatory.








      When you first join,  it’s perfectly fine to let the coach  know that you are interested in competing.  You can go a step further and ask how the club determines who gets to fight and what the requirements are.  Just understand that competing and representing your club is a privilege, NOT A RIGHT.  You get chosen based on set criterias and unfortunately, not everyone will get chosen.  There is usually already a waitlist of students patiently waiting for their turn, so if you are a newcomer interested you will have to be patient.  

      So you got chosen to join the fight team?  Well, with great power comes great responsibilities.  This is what teamLEGACY expects from our fighters:

      Specific Requirements and Expectations for our Fighters

      1. Go to the advanced classes at least twice a week for 3 months before your scheduled fight.  One of those classes has to be the sparring classes (currently on Tuesdays).

      2. Train hard - don’t skimp out on hard work, challenge yourself by sparring with tough partners, give 100%, 100% of the time.

      3. Be a good teammate and contribute to the club in some ways.  What value do you add to the team or club?

      4. We expect that shortly after your fight, you are back on the floor helping your teammates prepare for theirs through sparring and padwork.  Long extended breaks after receiving your fight is unacceptable.  If this happens then you can expect that we will not be finding you another fight.

      5. You are also training and doing your homework outside the club times.  Road work, cross training at other gyms, working solo on the heavy bag at home, studying fight videos etc.

      Do you have what it takes? 

      5 videos that will inspire you to try Brazilian jiu-jitsu

      5 videos that will inspire you to try Brazilian jiu-jitsu

      Man do I hate it when people make the excuse of “being too old” to start something.  I guess at some point you can become too old, but more often than not this phrase gets thrown around unwarranted.  I started training Brazilian Jiu-Jitsu (BJJ) 4 years ago at the mature age of 33.  I am now 37 and do not for a minute regret starting in my 30s.  My BJJ journey is primarily about personal development and becoming better than my yesterday self, therefore the age that I start at is of little concern to me.  I do not compete for fame, glory, or medals.  I compete because competition presents me with adversity and challenges, inevitably forcing me to become the best that I can be.  

      Whether it’s BJJ or muay thai, before you  tell yourself lies such as, “it’s too late to start,”  give it some real thought.  Maybe it’s just your perspective that needs to change.

      Here are my top 5 favorite BJJ videos.  I hope they inspire you like they did me:


      1. ROLL:  Jiu Jitsu in SoCal

      They call California the new Mecca of Brazilian jiu-jitsu. I was lucky enough to have travelled to California in 2019 and trained at 3 different schools (a couple of which are mentioned in this documentary).  The crew of Eat Films travels to Southern California to give us a glimpse into the lives of some of the best gyms and practioners of the sport.


      2. Jiu-Jitsu VS the World

      A great documentary about what makes Brazilian jiu-jitsu great.  BJJ is not just a sport or martial art, it's a lifestyle.  Grab some popcorn and enjoy.


      3. Jiu Jitsu Black Belt Exam

      Peter undergoes testing for his black belt.  A rigorous process that will push him physically and mentally.  Will he succeed?


      4. Pure Roling | Jiu Jitsu Explained

      A collection of rolls, narrated by Roy Dean.  I have watched this video over 4 times throughout the years and still learn something new each time.  It is beautifully put together with great music and camera work.  The narration and slow motion cuts really helped me learn.


      5. Grappling God - Marcelo Garcia Highlight

      The Michael Jordan of BJJ.  If you don't know him then watch this!




      You don’t need to win the genetic lottery to succeed

      You don’t need to win the genetic lottery to succeed

      | Talent + Effort = Skill |
      | Skill + Effort = Achievement |

      Why are we always so quick to initially assume a person’s success is due to talent and never hardwork? "He's so talented!" "She's so gifted" "He's a natural." We have all made and heard of these remarks. Perhaps it is so we can excuse our perceived shortcomings by telling ourselves that we were born without talent or natural abilities. And perhaps that gives us an "out" to even try in the first place. I’m sorry to disappoint you (not really), but effort appears twice in the equations that lead to achievement, not talent. Effort plays a much greater role than talent in the achievement of success.

      Equation #1
      Talent + Effort = Skill

      It is true that talent plays a role in skill aquisition. However, you must note that talent only increases the rate at which you learn that skill. Having more talent may get you there faster, but effort will ensure that you actually get there.  Talent without effort is just wasted potential.

      It may take a little longer to do so, but a moderately talented and hardworking individual can often achieve the same level of success as their extremely talented counterpart. As a muay thai coach and Brazilian jiu-jitsu competitor, I have sadly observed many talented fighters to be among the most irresponsible and lazy. Their talent may have allowed them to strive in the early years of their craft, but as time progresses, I often see them fall behind their less talented peers who were willing to work harder. The less talented individual who hammers away at their craft day in and day out for an extended period of time will eventually succeed. As Will Smith once said:

      “I’ve never really viewed myself as particularly talented, where I excel is ridiculous, sickening work ethic. While the other guy is sleeping, I’m working. While the other guys are eating, I’m working. If you don’t dedicate yourself to becoming better every single day, you will never be able to communicate with people the way that you want.”


      Equation #2
      Skill + Effort = Achievement

      Once you have acquired the skill, you will then again need to put in the effort to make something of it. The measure of personal achievement is relative to the individual and corresponds to their relative potential. For example, achievement for an individual who has always lived a sedentary life could simply mean to develop and maintain a healthy lifestyle through exercise and proper nutrition. While achievement for the physically “talented and gifted” athlete could mean becoming a world champion at his chosen sport. Likewise, there is little to no achievement for that same athlete who possesses the talent and skill to be the best, but instead fails to put in the effort and quits before that potential is realized. In all examples, effort must be present in combination with skill for one to achieve something of worth; what constitutes as achievement varies from person to person and almost always exceeds their perceived limitations.

      Do not underestimate the power of EFFORT. We may not be able to change our god given gifts, but we surely can all work a lot harder and smarter with what we have been given. And if we do this day in and day out, eventually, success will just be around the corner.

      Duckworth, A. (2016). Grit: The power of passion and perseverance. Scribner/Simon & Schuster.




      What is the best indicator of success

      What is the best indicator of success

      What do you guys think?  Talent?  Intelligence?  Hard Work?  What about passion or discipline?  No doubt these are all important traits that one must possess in order to be accomplished in their respective field,  but there is something else that plays a more significant role in determining whether one will, or will not succeed: MOTIVATION.  Angela Duckworth calls it GRIT, Daniel H Pink calls it DRIVE, you may call it perseverance or even persistence.  Motivation is absolutely essential to your success.

      There are 3 key elements to motivation according to author Daniel H. Pink, who also refers to it as drive:

      #1. Autonomy - the extent to which you are free to self-direct your own life and well being.  In otherwards, being and feeling in control of your own life.

      #2. Mastery - the process of developing and achieving a high level of competency in a challenging skill or subject.  Continuous learning and growing elevates your motivation level.

      #3. Purpose  - to have a deeper reason or sense of direction for your own existence.  These reasons must be intrinsic in nature for long lasting motivation.

      If you have some more time to invest, I suggest giving DRIVE by Daniel H. Pink a read, or listen to it on audiobook.  An excellent book that has made me look at motivation in a different light.  

      Here's a fantastic video summary: