When you have to rebuild from scratch, motivation doesn't help. You need a system that works when everything else falls apart.
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 was that physical practices give you something solid to stand on when nothing else makes sense.
This book is the system I created when I had to rebuild. It's built on what I learned from 30 years of martial arts and what actually worked during that transition. How body position shapes mental state, how breath controls decision-making, and how deliberate discomfort builds the kind of resilience you can count on.
This is what worked when everything else failed.
On The Mat Forever is a progressive 12-week system 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 and PDF)
✓ Exercise demonstration videos for every movement
✓ Weekly reflection questions that force clarity
✓ 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 is a system for rebuilding your foundation when life forces you to start over.
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
You can't figure out where to go until you're clear on where you are.
Week 2: Walking & Nasal Breathing
Clarity comes from rhythm and proper breathing, not from thinking harder.
Week 3: Bear Walk
Moving on all fours forces your body to adapt in ways your mind can't fake.
Week 4: Rucking
Sometimes you need to carry weight to understand what's actually 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 means maintaining position within tension.
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 after completing 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 transition and need a clear system to rebuild.
You're done with motivation and want something that actually works.
You understand that mental resilience gets built through physical practice.
You're willing to do difficult things 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:
You're looking for easy answers or life hacks.
You want someone to motivate you daily.
You're not willing to invest 20-30 minutes per day.
You need hand-holding through every step.
This is about systems, structure, and practice.
12 practices for 12 weeks with 12 questions that force clarity.
The only question is whether you're willing to do the work.
The book is also available on Amazon Kindle for $14.99, if you prefer that platform.
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 spent 30 years training in martial arts. From traditional Japanese styles to Brazilian Jiu-Jitsu, and everything in between. 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, and when I had to rebuild from absolute zero.
Physical practices build more than strength. They build clarity, they create structure when everything else is chaos, and 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, and where it leads depends on how seriously you take the work.
I still train, I still practice these exercises, and 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 links directly to exercise demonstration videos.
On its way. :)
At the front of the book is a QR code. Scan it with your phone camera, and you'll go directly to the video demonstrations.
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. Your current fitness level doesn't matter. Just your willingness to show up consistently and do the work.
Plan for 20-30 minutes daily. Some practices (like sitting meditation) can be shorter, and others (like rucking) might be longer. The time investment is intentional because you can't rush transformation.
Life happens, and the system is designed to be picked back up. What matters is 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.