Negative space…This is the best example I've come across yet to explain a crucial concept within the training context.
Negative Space in photography is the concept of defining not just the subject, but also the empty space around the subject. The viewer's eyes may be drawn to a central figure, but they are drawn to that central figure because of the emptiness that surrounds and defines the figure.
What you do off the mats matters just as much as what you do on the mats - everyone knows this to some degree. Let’s dig in… I see everything off of the mats as ‘negative space’, and that plays a critical role in defining how we are on the mats. There are two sides to every coin, one side is your work on the mats, the other side is your work off the mats. Both go hand in and hand, are intricately intertwined, and equally important.
There are three components to this:
1) Small things are big things.
Every big achievement is like a puzzle made of small pieces coming together. What are these pieces? They are the seemingly tiny decisions we make every day.
What you eat fuels your body. That matters.
How you sleep resets and restores your body. That matters too.
How you recover off the mats, whether through active recovery or passive recovery, also matters.
All these small actions add up to something significant. They're the foundation of our daily lives.
So, don't underestimate them. They're the building blocks of the bigger picture. As martial artists (but not limited to Martial Artists..), our performance on the mats, mentally and physically, is shaped by these seemingly minor decisions.
Remember, small things are indeed big things.
2) Every single day of training is a new day.
This concept is incredibly important, it breaks down into two key parts:
First: Training under skilled instructors with quality guidance inevitably leads to improvement over time.
Second: Every single day you step onto those mats is a fresh session. Remembering the idea that 'little things are big things,' recognize that everything influences your training. This includes obvious physical factors like eating and sleeping, but also less tangible aspects like stress, soreness, and your mental state—your focus and mindset. Your day-to-day experiences, your training frequency—all of it plays a role.
Understanding this is crucial because it explains why progress isn't always linear. Training isn't just about always moving forward; sometimes it's a dance of steps forward and steps back. So, don't always expect to feel stronger or perform perfectly. In fact, don't expect anything. Just know that each time you step onto those mats, it's a new training session. Stay focused, train hard, train smart, and trust that, in the grand scheme, you'll improve—even on days when training feels tough.
3) I don’t care how ‘good’ you are. All I care is that you try.
At my advanced yoga teacher training, I struggled with inversions while others seemed to master them effortlessly. My trainer's words stuck with me: 'I'm not concerned about your level of skill; all that matters to me is that you put in effort.' This mindset resonated deeply with me. It's not about how fit, technically proficient, or cardio-ready my students are. What matters most is their willingness to try and give their best, no matter where they're starting from. I respect those who give their all, regardless of their current abilities, more than those who coast on natural talent without putting in the effort.
Consider these three concepts with you, you may find that one connects with you more strongly than the others. Alternatively, different concepts may resonate with you at different times. If you found this post valuable, please share. Or even drop a comment of what resonated with you, your perspective might help someone else out.
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If you want to dig deeper...
*Small things are big things. Concept taken from the book ‘Great Work of Your Life’ by Stephen Cope.
Great article Sarah, thank you. 😊 🙏