MPMA: Self-Defense

The road to Black belt in one image.

White is the foundation and is the first step.
Yellows teach fundamentals of striking
Blues teach grappling and ground defense
Green teaches first weapon: Stick
Brown teaches multiple opponents and how to teach.
Red teaches second weapon:Knife
Pre-black/Black teaches disability and grades all objectives on growth of ability.

7 colors; 4(to6) years, 1 journey!

The road to Black belt in one image.

Coming Soon 👀

SHIFT STRONG is coming to Crossroads Fitness.

A new nutrition and meal-prep guide built specifically for nurses, CNAs, and healthcare professionals working demanding shifts.

Because eating well is a lot harder when your workday looks like:

🕐 12-hour shifts
🌙 Night shifts
🚨 Unpredictable patient care
⏰ Missed or shortened breaks
🥤 Vending machines when you’re running on empty
🍽️ Trying to figure out dinner when you finally get home

SHIFT STRONG is designed around the real world of healthcare work—not a perfect schedule that doesn’t exist.

Inside the guide:

✅ Day-shift nutrition strategies
✅ Night-shift nutrition strategies
✅ 90-minute meal-prep system
✅ Build-your-own meal matrix
✅ Emergency food system for chaotic shifts
✅ Shift-worker grocery guide
✅ 4-week nutrition challenge
✅ Coaching worksheets
✅ Practical strategies you can actually use

No crash diet.

No “eat perfectly.”

No complicated recipes requiring hours in the kitchen.

Just practical nutrition strategies designed to help you prepare, fuel, adapt, and repeat.

SHIFT STRONG

A Shift-Work Nutrition & Meal-Prep Guide for Nursing Professionals

Coming soon from Crossroads Fitness.

A guide along the way.

Follow Crossroads Fitness for the launch announcement.

HealthcareProfessionals NurseNutrition MealPrep ShiftWork NightShift NurseLife HealthcareFitness NutritionCoaching AGuideAlongTheWay

https://tally.so/r/lbO5vB

At MPMA SELF DEFENSE we teach a hybrid style known as:Kacri-jitsu.

Kacrijitsu: The art of adaptive survival; a comprehensive self-defense system emphasizing awareness, practical skills, and continuous adaptation to real-world violence.

We teach our little dragons as young as 5 years of age(usually from ages 5-7)

We also teach Kids/teen anti-bully and Adult empowerment SELF DEFENSE.

Sensei Mitch operates on a simple motto of:
“How can I help?”

This served him well in his nursing career, as a personal trainer, and now as an empowerment coach through martial arts.

Currently he’s filming the entire little dragons curriculum, as well as level 1 &2 of the adult/teen ranks which will be offered on YouTube, via Notion, and with the hope of helping empower his community for years to come!!!

Are you ready to become an empowered member of society? Message me today about online/zoom options.

-Sensei Mitchell Pennell

Carbs don’t make you fat.

Eating too many calories does.

Rice didn’t ruin your progress.Bread didn’t sabotage your goals.

Overeating consistently is what leads to fat gain.

Carbs are your body’s preferred energy source.They fuel workouts.They help recovery.They make diets sustainable.

Cutting carbs might drop water weight…But fat loss comes from calorie control.

Stop fearing food!

Start managing intake!

Fill out this form and I’ll be in touch!

https://tally.so/r/lbO5vB

Include your e-mail and get our free nutrition guide!!!

Okay, I’m officially starting filming of my martial arts curriculum to build out my YouTube channel AND build the Notion database for every stripe of every rank.

So far I’ve created space holders for the 550+ videos, which include everything from fundamental strikes (probably 2-3 minute videos), stripe lectures (15-30 minute videos) and mock rank exams that may be 60-120 minute videos-especially when helping students prep for the brown belt material and higher ranks.

Going to do as much as I can on my own. It will be very basic, but basic doesn’t mean bad. It’s my hope that the videos express my genuine desire to simply educate and empower as many people as I can through my martial arts system.

Will this lead to a digital dojo where people can achieve rank through distance learning? Maybe, but that’s not the goal.

The first goal is to simply preserve the material that I’ve spent the last decade learning, creating, and structuring.

The second goal is to create enough content that I can use some of the white belt material as marketing- perhaps even offering the white belt course as a FREE taster course for prospective clients.

The third goal is to creat the database for every lesson so that I can send links to future students to help them prepare for their stripe and rank exams outside of their normal training hours- this will do the most good for people that can only train once a week, and will also help those training 4-5x week as they reach and work through intermediate and advanced belts.

It should also be a great resource to help students who are preparing for their black belt examination to review early material they may have forgotten, or just need a refresher to polish before the black belt exam.

Every stripe exam is a conversation, where in the beginning ranks I will happily walk you through because if you’re testing- you’ve already shown me in class that you’re ready.

The only exams that I won’t guide you through other then to announce which section were moving into will be Brown belt and Higher.

By then you should be very very familiar with how stripe and rank tests go and shouldn’t need extra coaching.

By that time I will still have all the lectures filmed and available so students can review on their own in between classes and in preperation for rank examination.

Hoping to film everything for level 1 before fall term starts.

Anyone want to help? Ideally need 2 people. One to film, one to be a student, and myself to run the lesson.

If I can get someone who has a background in film production, that’d be amazing!!! Otherwise, I’ll focus on utility videos- that have all the requisite material, but maybe aren’t very polished.

Right now it’s more important I get them filmed. I can always edit or refilm things in the future.

Here’s the master list for videos including white through 1st Dan, and the entire little dragons ranks.(*photos attached)
Green 1 teaches the foundational material of single stick escrima, green 2 teaches foundational material for 2 sticks. These are the belts with the most material because every angle, every strike, every block, and every movement drill will be separate videos.

For escrima material of greens and reds( stick and knife respectfully) I do teach each angle/strike individually but also include the parrying and the Perry/check concepts in the same videos.

One thing challenge day 1

So this is very rough estimate and some videos will be 1-2 minutes while others may be 30-40 minutes. But I think I got everything from white to 1st degree black organized into a master “video” list.

So it’s 416 videos. (Give or take 3-4) of which I’ve filmed 19. lol

So if I don’t refilm my earlier material; I’m 4.6% done with the entire white to black belt program.

Level 0: white: 0 of 5*
Level 1: yellow 1: 19 of 43 *
Level 2: yellow 2: 0 of 32*
Level 3: Blue 1: 0 of 30*
Level 4: Blue 2: 0 of 41*
Level 5: Green 1: 0 of 67*
Level 6: Green 2: 0 of 60
Level 7: Green 3: 0 of 50
Level 8: Brown 1: 0 of 30
Level 9: Brown 2: 0 of 30
Level 10: Red 1: 0 of 42
Level 11: Red 2: 0 of 27
Level 12: Red 3: 0 of 23
Level 13: pre-black: 0 of 14
Level 14: 1st degree prep video: 0 of 1
Instructor certification series: 0 of 7* (* level 1-6 + little dragon series)

Little dragon: (white to yellow: 2 of 9 filmed and posted with 0 of 9 for the yellow to 2nd yellow)