When life knocks you off balance, you need more than motivation. You need a proven system based on Posture, Breath, and Mindset.
Three years ago, I moved my family from Japan to the United States with no plan and no idea what came next. After 30 years of martial arts training, I thought I was prepared for anything. I wasn't.
What I discovered during that transition changed everything.
Physical practices don't just build strength; they rebuild your entire foundation when life forces you to start over.
This book is the system I created to move from surviving to thriving. It combines ancient martial arts wisdom with a modern understanding of how body position shapes mental state, how breath controls decision-making, and how deliberate discomfort builds unshakeable resilience.
This isn't theory. It's what worked when everything else failed.
On The Mat Forever is a progressive 12-week journey that rebuilds your foundation from the ground up. Each week introduces a specific physical practice paired with a reflection question that cuts through noise and forces clarity.
What You Get:
✓ Complete eBook with 12 weekly chapters (EPUB format & PDF format)
✓ Professional exercise demonstration videos (supplemental course)
✓ Weekly reflection questions designed to create breakthrough insights
✓ The Misogi Challenge framework for designing your own transformative experience
✓ Lifetime access to all video content and future updates
✓ Practices that require minimal equipment and can be done anywhere
This isn't a fitness program. It's a system for rebuilding everything.
Reader Testimonal
"Read it. Follow it. Live it. The principles in Ryan’s groundbreaking book blend the spiritual and physical aspects of our lives. This book is for everyone, from the gym rat to the competitive athlete to the “I’m out of breath when I chase my kids.”
This book puts YOU at the center of your life and gives you the tools to spend time on you, for you, so that you can function effectively in your work/family/personal life, while becoming a happier and more fulfilled person."
Each week contains a specific mental cue and breathing pattern to focus on while performing the exercise movement.
Week 1: Sitting Meditation
Before you can move forward, you need to know where you actually are.
Week 2: Walking & Nasal Breathing
Clarity comes from rhythm and proper breathing, not overthinking.
Week 3: Bear Walk
Moving on all fours forces adaptation your mind can't fake.
Week 4: Rucking
Sometimes you need to carry weight to understand what's weighing you down.
Week 5: Shiko-Dachi (Horse Stance)
Holding a position teaches you what's worth fighting for.
Week 6: The Plank
Stability comes from core strength, in body and life.
Week 7: The Dead Hang
You can only hold on to what truly matters to you.
Week 8: Farmer Walks
Carrying worthwhile burdens reveal what's sustainable.
Week 9: The Sled Push
Forward progress requires forward force.
Week 10: The 90-Degree Chin-Up Hold
Strength isn't avoiding tension; it's maintaining position within it.
Week 11: The Backward Sled Walk
Moving backward with purpose teaches you what you're actually afraid of.
Week 12: Shiko-Fumi
Holding your ground prepares you to declare what comes next.
Part 3: Your Misogi Challenge
Design and complete your own voluntary, difficult challenge at the culmination of the 12 weeks.
Plus 6 More With Breathing Exercises and Mental Cues
Reader Testimonal
OTMF is not a book about how to “knock out the bad guy.”
It is a return to the deepest core philosophies that all arts,
martial or otherwise, have always pointed to:
How to embrace life gracefully.
✓ You're in a major life transition and need a clear system to rebuild
✓ You're tired of motivation without practical application
✓ You understand that mental resilience is built through physical practice
✓ You're willing to do difficult things that most people avoid
✓ You want proven methods, not trendy hacks
✓ You need structure but hate rigid programs
✓ You value depth over quick fixes
This book is NOT for you if:
X You're looking for easy answers or life hacks
X You want someone to motivate you daily
X You're not willing to invest 20-30 minutes per day
X You need hand-holding through every step
This isn't about motivation. It's about systems.Not inspiration. Structure.Not theory. Practice.
12 weeks.
12 practices.
12 questions that will force clarity.
The only question is: are you willing to do the work?
The book is also available on Amazon Kindle for $14.99 if you prefer that platform.
However, when you purchase directly from this site, you support independent content creation. You get the complete system (the full eBook and PDF, plus all exercise videos) and more of your investment goes toward creating future resources rather than platform fees.
More importantly, buying direct means you're on my email list. That's where I share the deeper insights, behind-the-scenes process, and upcoming announcements.
About the Author
I've spent 30 years training in various martial arts disciplines, ranging from traditional Japanese styles to Brazilian Jiu-Jitsu. I thought that training had prepared me for anything.
Then life tested that assumption.
In October 2022, I moved my family from Japan to the United States with no plan, no network, and no clear path forward. Everything I thought I knew about resilience got put to the test.
The system in this book is what I created during that transition. When motivation failed, when confidence disappeared, when I had to rebuild from absolute zero.
I learned that physical practices don't just build strength. They build clarity. They create structure when everything else is chaos. They give you something to do when you don't know what to do.
Now I help people rebuild their foundations through private consulting and this systematic approach. The book is the starting point. Where it leads depends on how seriously you take the work.
I still train. I still practice these exercises. I still ask myself these questions.
Because you're never done building a foundation. You're only ever On The Mat Forever.
You'll receive an EPUB file and PDF file that works on any e-reader, tablet, or smartphone. The book includes an embedded QR code that link directly to exercise demonstration videos.
Not currently, but never say never. :)
At the front of the book is a QR code. Scan it with your phone camera, and you'll go directly to the video demonstration.
However, after purchasing the book directly here, you’ll automatically be sent an email with the link to the exercise video section.
Most practices require zero equipment. A few (like the dead hang and pull-up hold) need a pull-up bar. The sled exercises require access to a sled, but I provide alternatives if you don't have one. You can complete the entire program with minimal investment.
The practices scale to any level. Each exercise includes progressions and regressions. What matters isn't your current fitness level; it's your willingness to show up consistently and do the work.
Plan for 20-30 minutes daily. Some practices (like sitting meditation) can be shorter. Others (like rucking) might be longer. The time investment is intentional. You can't rush transformation.
This isn't a rigid program where missing one day ruins everything. Life happens. The system is designed to be picked back up. The focus isn't perfection, it's stepping on the mat forever.
Every exercise includes modifications. However, this book doesn't replace medical advice. If you have significant injuries or health concerns, consult with a healthcare provider before starting any new physical program.
Yes. If I add new videos, bonus chapters, or expanded content, everyone who purchases the book gets access to updates at no additional cost.
Email me directly. I read and respond to every message. This is about building relationships, not just selling a product.