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A Test of Will - Sensei John Mirrione: Father of the Dojo
In the early months, I'd drag myself to the dojo two to three evenings a week to seat inside a stiff, oversized uniform — when I'd rather be riding my bike in Central Park or vegging out with a video. With each new challenge came more sweat and tears, and I vowed to quit after every class. But I always felt compelled to return-even if not right away. I skipped classes on nights when I just couldn't muster the physical and mental energy, and I didn't practice as frequently as Sensei wanted.

After an absence, I'd often get a phone call. "Where are you?" he'd ask. "I've got deadlines," I'd respond, launching into a rant. "In the time you explained that to me, you could have been doing kata or push-ups, he'd say, "even if it's just for five minutes." Part instructor, part coach, part spiritual counselor, Sensei, I have learned, has a good heart and looks out for misfits like me.

Mind and Body Workout
But could I stick with karate? I knew the benefits if I could. Karate provides an excellent combination of aerobic and resistance training — great for people like me who don't have a lot of time to exercise. "Karate is like lifting weights and running at the same time," says Michael Proctor, the martial arts pro at the Fitness Center of the Cooper Aerobics Center in Dallas, Texas.

A full-body workout, karate lowers blood pressure, increases muscle tone, and burns body fat. According to Adrian Ellis, executive director of martial arts for the Amateur Athletic Union, the largest nonprofessional sports group in America, someone training two to three times per week will gain an improved feeling of well-being-or better results — in four to six weeks. In my own class, I watched one woman shed 60 stubborn pounds in six months and one man stay in shape after knee surgery, simply by doing upper body punches while seated in a chair.

Karate also packs powerful mental and emotional benefits. Consistent, mindful practice helps students break old patterns that affect self-esteem and ultimately, health. In one survey of 174 school-aged karate students in Toronto, Canada, parents reported that since beginning karate, their children's self-esteem and self-confidence had increased dramatically and absenteeism and doctor visits had decreased. The benefits became more pronounced with advances in belt ranking. The findings, published in 1995 issue of the Journal of Asian Martial Arts, led the researchers to speculate that karate my level the gender playing field," compensating for a lack of self-confidence in girls and the lack of sensitivity often perceived among boys." They pointed to other studies that theorize that karate "liberated the woman in every man and the man in every woman." Was I about to get in touch with my masculine side?

Fighting Fear
During one class, I witnessed an advanced student fall on her back with a blood-curdling scream during a fight. My greatest fear — getting hurt — was playing out before my eyes, and Sensei knew it. So I could confront my fear head-on, Sensei immediately commanded me to fight with Matt, a black belt, the highest belt. My heart dropped. I was reminded of the time I fell off a horse, got back on for a short time, and, after that, never rode again.

I put on the heard gear and bogu (chest protector). Matt started throwing punches at me, but I couldn't move. "Hit me," Matt yelled. My fist sounded like a wet noodle slapping his bogu. Kicking produced similar results. Sweat mixed with tears inside the red plastic helmet. Gripped by a fear and panic I had never known, I started hyperventilating. All I could envision was 15 students encircling and staring at me, a writhing blob on the floor. Although I had mastered these moves on my own, I couldn't muster the fight.

Before Matt could press me anymore, Sensei called "yame," or stop, and the class ended. But the experience stayed with me for weeks. Inside and outside the dojo, I noted the times I held back to avoid getting hurt. I focused on changing this behavior.

Karate: Dojo and Beyond
Slowly I am beginning to see real results. As my body becomes stronger, so does my mind and spirit. Inside Sensei's spotless sanctuary, I do what I am told- excruciating splits, knuckle push-ups, thousand-kick drills, bowing to everyone, even washing the dojo floor — as mindfully as possible. Outside the dojo, I've adopted the kata as my mantra. Kick, lunge, punch, block. I practice in front of my bedroom mirror, punching and kicking at the reflection, and I visualize these movements in difficult situations. I mentally execute punches prior to confrontations with business associates, unleash virtual kicks to diffuse anger toward cranky family members, and deploy imaginary blocks on bully shoppers who elbow me at Loehmann's

I've watched myself give up playing the victim. Now when someone speaks to me condescendingly, I address the comment head on, rather than saying nothing and later finding my stomach in knots. I've become more confident in business, overcome a difficult relationship with my kid sister, and even tied the knot with my current husband, after torturing him for five years with my fear of marriage.

This doesn't mean the path of karate has gotten any easier. Like peeling back an onion, each new triumph unmasks a whole new set of fears and limitations. I woe my breakthroughs to Sensei, who continues to find ways to push me beyond my limits. One year later I'm still at it, and have the yellow belt (the second-level belt) to prove it. I earned this promotion recently, after performing a kata in front of the class — and not falling apart.

Laurie Berger recently embarked on another challenge. She left New York City to begin working as the editor of Consumer Reports Travel Letter in San Francisco.

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