Author: Oscar Agramonte

Step Into Your Future Self Today

Oscar AgramonteWah Lum

Imagine Your Future Self

Picture yourself as the focused and disciplined martial artist you’ve always wanted to become—strong, confident, and balanced in both mind and body.

Now, ask yourself: What would that version of you be doing today?

The truth is, your future self isn’t some distant dream. It’s the direct result of the choices and actions you take right now.

Here’s how to get started:

Clarify Your Vision – What does your ideal practice look like?

  • Are you mastering forms and techniques with precision?
  • Building strength, flexibility, and mindfulness?
  • Achieving goals that push your limits?

Train With Intent – Practice like you’re already that future version of yourself.

  • Would your future self skip practice, or would they commit fully?
  • Focus on movements, techniques, and habits that bring meaningful progress.

Make Future-Focused Decisions – Set a training routine, embrace challenges, and approach each session with a long-term mindset.

  • Are you reacting to setbacks, or are you growing from them?

Every day you show up, you’re building momentum. Your future self isn’t a far-off concept—it’s shaped by the choices you make today.

Start training as the person you want to become, and watch how quickly your practice transforms.

Your journey starts now—are you ready to take the first step?

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

There’s No Such Thing as Failure, Only Feedback

Oscar AgramonteWah Lum

Turning Setbacks into Stepping Stones

Setbacks happen. But here’s the secret: they’re not failures—they’re feedback. It’s all about how you respond and grow.

Step 1: Normalize Challenges

Feel off track? Distracted? Stuck? That’s normal! What matters is taking action to move forward.

Step 2: Growth Mindset Strategies

  • Remind yourself: Every setback is just feedback.
  • Take one small action to get back on track.
  • Change your environment to improve focus.
  • Get support—ask a friend, an instructor, or send us an email!

Step 3: Learn and Grow

Treat challenges as opportunities to refine your approach. Each one offers valuable lessons.

Your Challenge

This week, notice your setbacks and reframe them as feedback. 

Take one small step forward and keep learning. Growth isn’t always easy, but it’s worth it.

Let’s make this week about progress, not perfection!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

What’s Actually Sustainable

Oscar AgramonteWah Lum

Sustainable Progress: Small Steps, Big Results

Consistency beats perfection every time. Whether you’re training or tackling life’s challenges, focusing on what’s sustainable will help you achieve your goals without burnout.

Step 1: Adjust Expectations

Life gets busy—it’s normal! Success isn’t about going all-in every day; it’s about finding a rhythm you can maintain. Even a 10% consistent effort can deliver results over time.

Step 2: Think on a Continuum

Avoid “all or nothing” thinking. Instead, ask, “What’s one small thing I can do today?” A little better every day adds up to long-term growth.

Your Long-Game Strategy

This week, set realistic goals that fit your life and stick with them. Whether it’s five minutes of practice or a short meditation, consistency builds results. Play the long game, and you’ll see the progress add up.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Thinking Like a Beginner

Oscar AgramonteWah Lum

Mastery Starts with a Beginner’s Mind

Have you ever heard the saying, “In the beginner’s mind, there are endless possibilities?” Whether you’re new to Kung Fu or have years of experience, adopting a beginner’s mindset can unlock your potential.

What Is a Beginner’s Mind?

It’s about approaching every practice session with curiosity, as if it’s your very first day. When we let go of what we “already know,” we stay open to learning, embrace mistakes, and enjoy the journey.

How to Practice Beginner’s Mind

  1. Stay Curious: Treat even the basics as brand new—there’s always more to learn.
  2. Embrace Mistakes: Instead of frustration, see them as experiments for growth.
  3. Let Go of Shortcuts: Thinking “I’ve got this” can block progress. Stay open to fresh insights.

The Payoff

When you think like a beginner, you learn faster, reduce stress, and become more focused. This week, approach your training—or even a daily task—with a beginner’s mind. You might be surprised by what you discover!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Making Time and Taking Action

Oscar AgramonteWah Lum

Small Actions, Big Wins: Your Guide to Progress

We all want to make progress, whether it’s in Kung Fu, Tai Chi, or our personal goals. But sometimes, life’s demands can feel overwhelming. The key? Two simple yet powerful actions: making time and taking action.

Step 1: Make Time for You

Life pulls us in a million directions, but when you carve out time for yourself, you’re saying, “I matter.” It’s not just about scheduling—it’s about committing to your own growth. Plus, making time helps you build skills like planning and prioritizing, which reduce stress and build resilience.

An easy way to put this into action? Join a martial arts school and commit to attending your classes!

Step 2: Take a Five-Minute Action

The hardest part of starting is often… starting. Instead of waiting for motivation, try this: commit to just five minutes. 

Read one paragraph, practice one stance, or stretch for five minutes. That tiny action builds momentum, breaks through procrastination, and creates a sense of accomplishment.

Your Challenge

This week, block out a few minutes for yourself and take that first small step. You’ll feel more motivated and empowered with every action. Remember, progress is a series of small wins!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Your Path to Progress: Small Steps, Big Impact

Oscar AgramonteWah Lum

If you’re not progressing as quickly as you’d like, here’s some food for thought. (And yes, I’m talking to myself too!)

Remember: 

You Are What You Do.

Consistency in small actions builds greatness. For example, if you train at the Temple an average of twice per week, try spending 5-10 minutes practicing the basics on the other five days. The compound effect will accelerate your improvement. 

Your Beliefs Shape Your Results.

Expect challenges, and they’ll show up. You might face injuries, illness, or even moments of discouragement. Preparing a list of things you can do – rather than focusing on what you can’t – can help you stay on track during difficult times. 

Knowledge Isn’t Power Without Action.

You have the tools, now it’s about using them. After reading this, ask yourself: What are you going to do? Read another email, scroll social media, or research secret kung fu training tips? How about spending five minutes on your Kung Fu or Tai Chi basics? 

Success is in Your Daily Choices.

What you choose now shapes what you’ll achieve later. The kind of martial artist you become depends on the actions you take today. 

Take Control of Your Progress!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Power Of One-Leg Squats In Kung Fu and Tai Chi

Oscar AgramonteWah Lum

Today, I wanted to dive deeper into the power and benefits of one-leg squats for our students.

Our Kung Fu Students Know One-Leg Squats!

Our Style has Tam Tui in the name after all!

Performance science leader and coach Dr. Alex Natera has done an excellent job testing and categorizing the relative loading between the target and assisting the leg in various lower-body exercises. His research, using force plate data shows the following weight distribution:

– Bilateral Squat (your two-leg squat, or think of our Riding Horse Stance): 50/50

– Step-Up: 56/44

– Split Squat (think Kneeling Horse Stance for our Kung Fu students): 65/35

– Rear Foot Elevated Split Squat: 78/22

– Single-Leg Squat (Tam Tui or Pistol Squat): 100/0

Natera’s research also demonstrates that a one-leg squat with 50% body weight (BW) in external load equals a 2x BW back squat. For example, if you weigh 200 lbs and can do a one-leg squat with 100 lbs in external load, it would equate to a 400-lb back squat. 

Pretty impressive, right? 

Building Up to One-Leg Squats

It’s essential to build significant strength in a split squat before attempting a one-leg squat. Aim to lift 50% of your BW in a split squat first. This builds the motor control needed for one-leg squats and sets you up for success. 

Why are One-Leg Squats Important? 

– Greater Coordination: One-leg squats demand much more coordination. Taking one leg off the ground engages side-to-side stabilizer muscles like the adductors (inner thigh) and hip rotators (glute medius). 

– Lower Orthopedic Cost: One-leg squats, along with the other exercises mentioned, have a lower orthopedic cost. They challenge students with lighter loads, reducing negative side effects of spinal compression. 

However, that lower orthopedic cost comes with a warning: you have to be able to perform a bodyweight split squat pain-free first! Even if you never manage a full one-leg squat, you can still reap many of the benefits of single leg training with split squats or step-ups.

Embrace the challenge, and I would love to hear your thoughts or questions!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Benefits of Single Leg Training In Kung Fu And Tai Chi

Oscar AgramonteWah Lum

Ever wondered why we do single leg training in our Kung Fu and Tai Chi Classes? 

Yes, “because they are cool” is a valid reason, but there are also other awesome benefits. 

  1. Better Balance: Standing on one leg makes certain muscles on the opposite side work hard to keep you steady. These include: 

           – Glute Medius: A muscle on the side of your hip that helps with side-to-side movements and balance. 

           – Adductor: Muscles inside your thigh that help pull your legs together and stabilize you. 

           – Quadratus: A muscle in your lower back that helps keep your spine stable. 

  1. More Muscles Working: With these muscles engaged, single leg exercises become 3D. You have to keep your balance against, twisting, sideways, and forward-backward forces. 
  2. Real- Life Strength: Single leg exercises copy real life moves and sports, making you stronger for your everyday activities. 
  3. Prevent Injuries: Working each leg separately fixes muscle imbalances, reduces injury risk and improving balance and coordination. 
  4. Stronger Core: Being on one leg requires more core strength than being on two legs, making your whole body stronger. 

Enjoy the balance, stability, and strength of single-leg training at Wah Lum Kung Fu & Tai Chi!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Discover How Tai Chi Can Improve Your Blood Pressure

Oscar AgramonteWah Lum

Our Tai Chi students may already know this, but I wanted to share some cool news to our Kung Fu students. 

A recent study found that Tai Chi can lower blood pressure even better than aerobic exercise. 

In a study published in February 2024, researchers discovered that Tai Chi improved systolic blood pressure more than aerobic exercise. The study included 342 adults from China with prehypertension. 

Participants were divided into two groups: one practiced Tai Chi, and the other did aerobic exercise. Both groups exercised four times a week for 60 minutes each session. 

After 6 and 12 months, the Tai Chi group showed better improvements in systolic blood pressure. 

Tai Chi is similar to isometric exercise. It involved holding static or slow, smooth moments using your body’s weight to strengthen muscles, tendons, and ligaments and increase flexibility. 

This makes Tai Chi a great, easy alternative to traditional aerobic exercises for lowering blood pressure and improving heart health. 

Check out the full study summary HERE 

Stay healthy and active!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Master Your Eating Habits Like Your Martial Arts Moves

Oscar AgramonteWah Lum

I want to share some practical tips to help you stay on track with your health goals while fully enjoying your meals. 

Just as in Kung Fu and Tai Chi, where precision, awareness, and discipline are key, mindful eating can greatly enhance your overall well-being and training.

It’s all about paying attention to your food- savoring each bite, listening to your body’s hunger and fullness cues, and enjoying the overall eating experience without distractions. 

Tips for Practicing Mindful Eating:

  1. Slow Down: In Kung Fu and Tai Chi training, every move is deliberate and controlled. Apply the same principles to your eating. Take your time to eat. Chew each bite thoroughly and savor the flavors and textures.
  2. Eliminate Distractions: Try to eat without distractions such as TV, phones, or computers. Focus solely on your meal and the company around you. Just as you would eliminate distractions to concentrate during training, do the same during meals.
  3. Listen to Your Body: Pay attention to your hunger and fullness signals. Eat when you’re hungry and stop when you’re comfortably full. When training at Wah Lum, listening to your body is crucial to avoid injury and optimize performance. Apply this awareness to your eating habits.
  4. Enjoy Your Food: We tell our students to enjoy the process of mastering a new technique. Apply the same principle to appreciating each meal – its taste, aroma, and presentation. This can enhance your satisfaction and reduce the desire for unhealthy snacks later.

By incorporating these mindful eating strategies into your routine, you can enjoy delicious food while staying on track with your health goals, just as you balance enjoyment and discipline in your martial arts training.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Sustainable Nutrition Tips

Oscar AgramonteWah Lum

Thank you for exploring effective nutrition with me in our two previous blogs.

Now, let’s talk about building habits that can change how you approach food and health:

To build lasting habits, start small and add one new practice at a time. Research shows:

  • Trying one new habit has an 85% chance of success.
  • Trying two new habits drops success to 35%.
  • Trying three drops it to 10%.

Here are some best practices:

  • Consistency: It’s okay to make mistakes; what matters is practicing regularly.
  • Clear Goals: Make sure your goals are easy to understand and measure.
  • Smart Choices: Find the most important thing holding you back and focus on that first.
  • Confidence Boost: Ask yourself, “How sure are you that you can do this daily for the next 2 weeks or 30 days?” Feeling confident is key.

What’s Most Important?

Getting enough nutrients and being able to process them well are crucial for success with nutrition.

Here’s a framework to think about:

  • What’s most important to you?
  • How can you tell if you’re succeeding?
  • What should you try next?
  • How can you keep it up?

These ideas will help you make nutrition choices that last.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Master Your Nutrition: The Hierarchy of Importance

Oscar AgramonteWah Lum

In my previous message, I discussed the diverse reasons why there is no one-size-fits-all diet and what are common benefits among the successful diets. Following up, here’s your guide to prioritizing what matters most:

  1. How much are you eating?

   – Recommendation: Eat until satisfied, not stuffed. With current clients I provide a personalized calorie control guide to take all the guesswork out.  

  1. How are you eating?

   – Recommendation: Eat slowly and mindfully, without distractions.

  1. Why are you eating?

   – Consider if you’re eating because you’re hungry, bored, stressed, or influenced by social cues or hyper-rewarding foods.

  1. What are you eating?

   – Recommendation: Choose minimally processed proteins, veggies, fruits, healthy starches, and healthy fats.

  1. Are you doing #1 to #4 properly and consistently?

   – Recommendation: Aim for 80% consistency with these items before moving on.

Only then consider…

  1. When are you eating?

   – Now you can think about timing your meals, such as breakfast, late-night snacks, or during your workout.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

There’s No One-Size-Fits-All Diet

Oscar AgramonteWah Lum

I don’t believe there’s a single, absolute best diet for everyone, always and forever. Here’s why:

Diverse Needs

Body Types: People vary from tall and thin to short and stocky.

Dietary Preferences: Some eat a lot of meat, others none at all.

Budgets: Budgets range from extremely low to unlimited.

Food Choices: Some eat only packaged foods, others only organic.

Nutrition Knowledge: Some follow specific diets, others know very little.

Time: Some have plenty of time for health and fitness, others very little.

However, successful diets, despite their variety, share common traits.

When done properly, diets like Paleo, plant-based, high carb, and low carb all accomplish the following:

  1. Increase Nutrition Awareness:

   – Focusing on your diet, whether it’s the specific foods or just being mindful, is crucial.

  1. Emphasize Food Quality:

   – Paleo and low carb diets promote natural, animal-based foods.

   – Vegan and high carb diets promote natural, plant-based foods.

   – All recommend whole, minimally processed foods, which is key for nutrition.

  1. Eliminate Nutrient Deficiencies:

   – Proper diets shift focus from processed foods to nutrient-rich ones, correcting common deficiencies and making us feel rejuvenated.

  1. Control Appetite and Food Intake:

   – Awareness and quality food choices lead to eating less, feeling more satisfied, and improving body composition without calorie counting.

  1. Promote Regular Exercise:

   – Focusing on diet often leads to increased physical activity, essential for a balanced health routine.

Each diet has its strengths, but the best approach is one that suits your individual needs and promotes overall well-being.

 Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

How to Get Motivated Again

Oscar AgramonteSifu Oscar's Blog, Wah Lum

Ever thought, “I wish I could do better, but eating healthy and exercising can feel so overwhelming”?

Here’s a gentle and effective way to get moving: the 5-minute action.

There’s nothing special about 5 minutes. It could be 10 seconds, 1 minute, or 10 minutes. The key is that it’s:

  • It’s an action: Something you do.
        
  • Very small: Easy and simple.
        
  • Direction-oriented: Moves you towards your goal.
        
  • An easy win: Boosts your confidence 

 

How to do it

Pick an action that might have a positive impact on health and well-being right now.

For example:

  • Cut up some carrots for a later snack. (have energy for Kung Fu or Tai Chi class!)
        
  • Do five minutes of foam rolling. (be ready and mobile for Kung Fu or Tai Chi class!)
        
  • Slowly enjoy a mug of tea.
       

To support a larger goal, commit to a daily small action. For instance, if you want to eat more home cooked-meals:

  • Make a grocery list.
        
  • Look up recipes.
        
  • Chop some vegetables.
        

The Secret to Motivation

Here’s the secret: action drives motivation, not the other way around. When you take small steps to improve your circumstances, it inspires you to do more.

Stop waiting to get motivated. Start creating your own motivation with a small step today.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Principles of Transformative Health

Oscar AgramonteWah Lum

Here are some foundational principles on achieving your health goals.

Whether you’re focused on building lean muscle or fat loss, these principles apply to anyone striving for a healthier lifestyle.

Principle 1: Create A Caloric Deficit

Successful diets often revolve around this principle, which involves consuming fewer calories that your body burns. If you need to gain weight, then you need a caloric surplus by consuming more calories than your body burns, thereby providing the necessary energy for muscle growth and overall weight gain. 

Principle 2: Positive Nitrogen Balance

Increase your protein intake to maintain muscle mass while achieving your fitness goals.

Principle 3: Anabolic Signaling 

A fancy term that basically means you engage in resistance training to signal your body to maintain and build muscle. 

It’s as simple as that! These three principles lay the groundwork for your journey towards a healthier you. 

In the short video below, I delve deeper into the importance of these 3 principles.  

I believe you’ll find the insights valuable for your health journey. Take amount to watch it here:

FAT LOSS PRINCIPLES

If you have any questions or need further clarification on anything discussed, feel free to reach out. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Wah Lum Conspiracy

Oscar AgramonteWah Lum

We will get to the meaning of the title of this post in a minute. 

But let’s delve into Breathing first. It’s the fundamental rhythm of life. 

But have you ever considered the quality of your breath? Are you mindful of your breathing patterns? 

Anything exceeding 15 breaths per minute might signal a dysfunctional pattern. That’s a staggering 21,600 breaths a day! 

Watch out for telltale signs like strained facial expressions or tension in your neck. Survival-based breathing, where your breath travels upwards into the traps, can become habitual. 

It’s a recipe for discomfort, leading to neck pain and headaches. 

Optimal breathing involves a 360-degree expansion, like inflating a ball in all directions. 

Shallow breathing restricts oxygen exchange, keeping our bodies in a perpetual state of stress. 

Let’s not forget the importance of exhalation. A prolonged, relaxed exhale works wonders, calming the heart rate and easing tension. 

During moments of stress, our tendency to hold our breath stems from ancient survival instincts. 

But focusing on both proper inhalation and exhalation is crucial for balanced breathing. 

Functional breathing isn’t just about the lungs; it impacts our entire body, from our visceral organs to the pelvic floor. 

It’s a holistic approach to well-being. 

Now, let’s unravel the Wah Lum Conspiracy. 

Did you know the word “conspiracy” originates from the Latin “conspire,” literally meaning to breathe together?

At Wah Lum Kung Fu and Tai Chi classes, we prioritize deep, functional breathing as the cornerstone of our practice. 

Thank you for being part of the Wah Lum Conspiracy.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

You Get To Choose

Oscar AgramonteWah Lum

I want you to try a short experiment. Look straight ahead, then look up, and then look straight again. 

Did you notice yourself inhaling when you looked up? If not, try it again and pay attention to your breathing. 

Breathing is often taken for granted, but it can have a profound impact on our practice. A small adjustment in our breathing can yield significant results. 

Kung Fu and Tai Chi, with their generations-old wisdom, have never disconnected movement from breathing. The ancient practitioners realized that the breath could affect the nervous system, heightening, relaxing, or balancing it. 

Breathing is unique in that it’s the only physiological function we can control both consciously and unconsciously. It bridges the gap between our voluntary and involuntary processes. 

While breathing is automatic, we have the ability (if we choose) to control its speed and depth voluntarily. 

At Wah Lum, we emphasize breathing first, allowing movement to unfold naturally. We then sync our movement with our breath, creating a harmonious mind-body connection. 

Breathing is the foundation of our practice, whether it’s Kung Fu, Tai Chi, or strength training. 

It cannot be overemphasized. 

From beginning to the end of every movement system, breath is the essence. 

Stay mindful of your breathing and let it guide your practice. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Take Back Your Day

Oscar AgramonteWah Lum

Ever feel like you dashed through the day, exhausted but unsure of what you actually accomplished? 

The culprit might be prioritizing busywork over impactful actions. We all fall into that trap sometimes!

Here’s a shift that can make a big difference. Think of it like exercise or martial arts training: Going through the motions is different from training with intention. You want results, not just sweat. 

If you had to choose between velocity and intent, choose the latter. 

When it comes to fighting, effort isn’t the point, impact is. 

The same goes for your daily activities. Set a couple of high impact actions each day that move you closer to your long-term goals. 

James Clear, author of Atomic Habits, suggests asking yourself: If I want to be on track to achieve X in 10 years, what do I need to do today?”

Start implementing this today. See how much more you can achieve with intention behind your actions. 

Take control of your day and watch your productivity soar. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

QQ: What Inspired Your Journey Into Kung Fu and Tai Chi?

Oscar AgramonteWah Lum

For me, a part was undeniably the cool factor. Growing up with Saturday morning Kung Fu theater left quite the impression, and fueled the desire to mimic (unsuccessfully) those awe-inspiring moves. 

In his book “Mastery,” Aikido instructor George Leaonard proposes, “It’s possible that one of the reasons you embarked on the path of mastery was to look good. But to learn something new of any significance, you have to be willing to look foolish…if you’re always thinking about appearances, you can never attain the state of concentration that’s necessary for effective learning and top performance.”

Acknowledging that looking foolish is part of the initial learning process is crucial. 

It’s a realization that sometimes we have to embrace the discomfort, knowing that something valuable often accompanies moments of initial awkwardness. 

Surrounding oneself with like-minded individuals engaged in hard work can help you feel more comfortable and, perhaps more crucially, accountable. 

The collective effort becomes a motivating force, pushing everyone towards their goals. 

From my own experience of enduring moments of seeming foolishness over decades, I’ve learned that hard work plus consistency can compensate for the absence of natural talent. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Embrace The Work

Oscar AgramonteWah Lum

Being successful in Kung Fu and Tai Chi isn’t a walk in the park- it demands dedicated effort. Some would say it’s “hard work”?

Anyone claiming otherwise falls into one of two categories:

  1. They’re liars.
  2. They profit by convincing you it’s effortless.

Success requires work.

The kind of work, whom you collaborate with, how, and when you work, and even the intensity of  your efforts – all of these hinge on your personal choices.

So let’s navigate that.

Step 1: Tilt the Balance Towards Production

Ensure your consumption-to-production ratio strongly favors production. Knowing every tactic means little if you don’t put them into action.

Spend more time training than on YouTube.

Step 2: Embrace Being a Beginner

Earn the right to be good by being okay or even bad at something first. Consider it your unique stepping stone, setting you apart from the rest.

Before asking what’s the next thing you will learn, ask if you have put in enough time into the basics. (Hint: you probably haven’t)

Step 3: Embrace Consistency Compounded

Make things easier by leaning into the idea of consistency compounded. Small wins, day after day, outweigh attempting everything at once and falling short.

Step 4: Love the Plan

Your journey is smoother when you genuinely like the plan. Don’t look for shiny shortcuts, but take accountability for your actions and the process becomes more enjoyable.  

Does the training resonate with you? 

Best, 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Understanding Flexibility vs. Mobility

Oscar AgramonteWah Lum

Let’s talk about Flexibility vs. Mobility. Understanding the difference can greatly enhance your training and overall performance in Kung Fu and Tai Chi. 

Passive Flexibility: This refers to your body’s range of motion when an external force is applied, such as gravity or assistance from a prop like a strap for stretching your hamstrings. 

Active Mobility: On the other hand, this is the range of motion you achieve through your own muscle power, without external aid. 

Why does this matter? 

Simply put, passive flexibility alone doesn’t ensure functional movement in Kung Fu or Tai Chi. 

Active mobility is what empowers you to move your body into necessary positions. It strengthens your muscles and enhances resilience, ultimately improving your performance and reducing the risk of injury. 

By incorporating a more active approach to your stretching routine, you’ll gain better control over how your body moves and feels. 

Keep up the great work!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

7 Nutrition Tips For Continued Fat Loss

Oscar AgramonteWah Lum

How is the year going so far?

If fat loss or building lean muscle was a goal for the new year, these 7 tips are for you!

  1. Foods Are Your Best Friends: Start loving whole foods in their natural state. Why? They’re less likely to lead to overeating compared to processed foods, which are a bit too tempting and easy to consume in large quantities. Whole foods keep things simple and clean for your body.
  2. Protein – Your Secret Weapon: Make protein a staple at every meal. Mixing up your protein sources not only maximizes energy and trims your waist but also assures you’re always performing at your best. Think of protein as your loyal ally in the battle against fat.
  3. Size Matters in Meals: Here’s a little secret – eating larger meals less often will leave you feeling fuller than snacking frequently. Confused? Use the 3+ strategy: three satisfying meals, and forget about the 5-6 small meals a day. Trust me, it’s a game-changer.
  4. Go Nuts for Nuts: Snack on nuts! They’re not just tasty; they keep you full, are packed with essential nutrients, and here’s the kicker – your body doesn’t even access all the calories in them. It’s like a nutritional magic trick!
  5. Minimize Alcohol – Seriously: Alcohol is a triple threat to fat loss – it disrupts metabolism, is calorie-dense, and let’s be honest, leads to some not-so-great food choices. Stick to healthier options and watch your fat-loss efforts pay off more effectively.
  6. Sleep is Non-Negotiable: Underestimate sleep, and you’re inviting sugar cravings and a hungrier you. Plus, insufficient sleep hampers your body’s ability to burn fat efficiently. Embrace your sleep like a precious resource.
  7. Plan and Prepare: Without a plan, you’re planning to fail. It’s that simple. Plan your meals for the day or week. This small habit can be the difference between succumbing to temptations and sticking to your fat-loss goals.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Question To Ask Yourself Everyday

Oscar AgramonteWah Lum

Ever find yourself pondering the path of your martial arts journey or, more broadly, your life journey? 

It’s a common reflection, and the key is not just knowing what you want, but in understanding how to get there. 

The crucial question isn’t about the “how” every day.

To be your best self now, and to start moving towards the next version of who you are and the life you want, there’s a single powerful question you need to ask yourself: 

What must I say No to, so I can say Yes to what matters?

I wrestle with this every single day. Defaulting to Yes often leaves me overcommitted and overwhelmed.

There’s a real cost to not prioritizing the essentials- not doing the work I’m most called to do, not achieving the impact I aspire to.  

Have you paid this price too? 

So here’s the challenge to the question, in three parts:

  1. What tasks must you say no to? 
  2. Who must you say not to?
  3. What parts of you will you say no to?

It’s a trilogy of questions, each increasing in difficulty.

And it isn’t easy. Real change is never easy. 

If you’re navigating your Wah Lum Kung Fu or Tai Chi Journey and need support, Sifu Mimi and I are opening the next round of our warriorOS program. 

This personalized program will focus on installing your personal Wah Lum Warrior Operating System. 

We’re opening up spots soon. 

Comment with “warriorOS” if you are interested in the details and securing one of the coveted 5 spots. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

What Crossroads Are You At?

Oscar AgramonteWah Lum

At life’s crossroads, choices emerge. Picture this: a moment where the path ahead diverges, and you stand there contemplating. 

Do you choose the familiar, or venture into the unknown? 

Take a breath, and let’s explore the crossroads you’re facing right now. 

This could be a whisper of possibility, a pull towards something new. 

On the flip side, it might feel like the pounding beat of frustration, a push away from the way things are right now. 

These emotions signal potential crossroads, offering you a choice to be made.

So, how do you summon the courage to make the braver choice? (It doesn’t have to be the bravest… but we can strive for braver.)

Well, first you have to admit that there’s a choice to be made. 

Consider this: I want to carve out time for additional training that I KNOW will improve my Kung Fu or Tai Chi. Now, compare that with the late-night Netflix (currently it’s Amazon’s Reacher series) binge. 

See the crossroads? A choice looms – Will I take action? Will I let go of something? Will I choose to do nothing? 

When you’re at the intersection of possibilities, the decision is yours to make. 

Reply to this if you’re at a crossroads in your Wah Lum Journey and share the choice you’re going to make. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Can 5 Minutes A Day Unlock Your Potential

Oscar AgramonteWah Lum

I’ve often spent more time imagining an elusive move in Kung Fu or Tai Chi instead of practicing it. 

Life gets in the way, doesn’t it? 

Whether your goal is self-defense, inner peace, or perfecting a butterfly kick, remember that small, consistent steps lead to big progress. 

Here is a quote from James Clear, author of Atomic Habits that particularly resonated with me today:

“You’re not focused enough unless you’re mourning some of the things you’re saying no to.”

It made me think of 3 questions to unlock clarity, focus on action, and eliminate distractions:

  1. What is my goal with Kung Fu or Tai Chi?
  2. What is one daily action (under 5 minutes) that I can do that will move me towards that goal?
  3. What will I have to limit or give up to do this daily action consistently?

Feel free to respond with your answers by replying to this post!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Build Rock Solid Habits: 2 Smart Strategies

Oscar AgramonteWah Lum

Let’s talk about building habits without the drama of 7 steps of this, or the complexity of 50 shades of… whatever.

You’ve probably heard the classic advice: Do something for 21 days straight, and boom, a habit is born. Or, just clench three things aggressively (teeth, hands, butt), and voila, problem solved.

But does that really work?
Here are two proven strategies, no clenching required:

  1. Duhigg’s Trigger Trick:
    • Charles Duhigg, the habit guru, suggests focusing not only on the new behavior but also on the trigger that kicks off the old one. Identify that YouTube binge that steals your training time—step one done!
  2. Fogg’s 60-Second Rule:
    • B.J. Fogg from Tiny Habits says your new habit should take only 60 seconds. Want more Kung Fu or Tai Chi? Step two: Commit to just 60 seconds of practice. Make it so easy that it feels like a warm-up, and watch the magic unfold.

Now, let’s apply this to your training:

Example Scenario:

  • Identify the YouTube (or social media) time thief.
  • Commit to 60 seconds of your chosen form or technique.

Result:

  • You’ve simplified your start, and chances are, you’ll end up doing more than just 60 seconds.

So, what do your two habit-building steps look like for you? Hit reply and let me know—I’m curious!

Stay strong,


Sifu Oscar

 

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Some Thoughts That Might Be Useful

Oscar AgramonteWah Lum

I’ve put together some thoughts that might be useful.

If you’re not progressing at a rate you are happy with, I’d encourage you to take these thoughts to heart. 

(AND THERE I WAS MAINLY SPEAKING TO MYSELF!)

Now, invariably, when I write things like this, I get replies saying ‘Were you talking about me?’

No, and yes.

It’s not specifically about anyone…but it’s about you if it’s about you:)

Here goes…

You are not what you say or think, you are what you do. As a person, martial artist, or fitness enthusiast, your success is 100% dictated by your actions and their results.

The simplest way to be great is just to be consistently good. Small steps day after day, week after week, are the surest path to success.

What you believe is what you settle for. If you believe things won’t work or that things are always hard…they are.

Your ideas and knowledge are worth nothing without consistent execution. You know what you need to know and have access to the coaching, tools, and resources you need…but what you do with them is 100% on you. 

Said differently, Consuming information won’t make you successful, applying it will.

Success is choosing between what you want now and what you want most. How you spend each day will tell you what you’re choosing.

OK – that’s my collection of bonus thoughts. Maybe they’re helpful. Perhaps they’re not relevant or you’re not ready to hear them.

Either way…they’re true:)

 

Sifu Oscar

 

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

How Champions Embrace Stumbles & Smash Goals

Oscar AgramonteWah Lum

Want to achieve something extraordinary in your martial arts and fitness journey? Buckle up, because the road to excellence is paved with setbacks.

Forget instant wins – embracing frustration and learning from defeats is what separates champions from the rest.

Here are some tips:

  • Show up. Do the work. Repeat. Blue-collar hustle meets unwavering will. No distractions, just relentless pursuit.
  • Ditch the strict timeline. Greatness takes time, not deadlines. Commit to the journey, not a finish line.
  • Celebrate wins, learn from losses. If you’re not stumbling, you’re not pushing hard enough. Embrace the grind, it’s where growth happens.
  • One big decision, not a million tiny ones. Choose your ultimate goal, then stay laser-focused. Less decision fatigue, more unwavering progress.

This isn’t easy, but the reward? Crushing your goals and becoming the best version of yourself.


Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Cracking The Code for Fat Loss: A Tactical Approach

Oscar AgramonteWah Lum

Hello, Friend!

When shedding excess fat, the core idea is pretty straightforward: you’ve got to eat a bit less than your body uses. Think of it as getting your body to use its stuff for energy when food is insufficient.

A Tactical Approach:

  1. Finding the Right Amount to Eat:
  • You kick things off by figuring out how much food keeps your weight steady. After two weeks of keeping a close eye on what you eat, if your weight stays put, that’s where we begin. Cut 20%, and that’s your new goal.
  1. Taking Care of Your Muscles While Losing Fat:
  • You want to keep your muscles safe while shedding the extra fat. This means making sure you eat enough protein. Picture 1 gram of protein for every pound you weigh. If you’re not a big fan of protein foods, you can dial it down a bit.
  1. Sending a Clear Signal to Keep the Muscles:
  • Communicate with your body through weight training. It’s like telling your body, “Hey, keep these muscles; they’re important!” You focus on lifting weights that challenge you but don’t push too hard.

Other Important Stuff:

  • You get to choose whether you prefer more carbs or more fats. The idea is to make a plan that you can stick with.
  • Start with 3 meals and maybe 1 snack a day. You can change how often you eat every two weeks. Some people like smaller meals more often; others like bigger meals. It’s all about what works for you.

Special Training:

  • Use resistance training to create an additional metabolic effect. It helps keep the muscles you have and get stronger. Focus on exercises that keep you engaged and moving.
  • If there’s time, add exercises that make your heart beat faster, like swings or battle ropes.
  • And don’t forget a daily walk, just 10 minutes after meals. It’s super helpful.

Extra Boosters:

  • Simple vitamins like a multivitamin, vitamin D, and fish oil can be a good idea. And if you need extra protein, a protein shake can help, but think of it more like a food choice than a special supplement.

Summing It Up:

  • If protein intake and total calories are the same, all diets will result in the same rate and amount of fat loss. The secret is finding a plan that suits you, and your busy lifestyle.

Fat Loss Emphasis:

  • For fat loss training the primary goal is to maintain muscle when in a caloric deficit. Burning calories is a secondary goal. Weight training first, cardio a distant second.

Remember, it’s not just about losing fat; it’s about keeping your strength up on this journey.

Stay strong, stay focused.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Info Filter

Oscar AgramonteWah Lum

Do you ever feel overloaded with information?

If you enjoy reading 20 articles a day about fitness, nutrition and martial arts, have the time to train a couple of hours a day, and are already in the best shape you can possibly be in, then this message is probably not for you.

I would love the opportunity to provide you with up to date, effective information that is easy to digest.  

My belief is that there isn’t much out there in fitness, nutrition, and even martial arts that is mind-blowing new.

There are smart people, and there is common sense.  Smart people often have valuable information on the subject, but lack simplicity in the presentation.

So I am going to try (and please forgive me when I fail) to keep things as simple as possible.

A kung fu master approaches training with a beginner’s mindset. A bit counterintuitive, I know.

When it comes to fitness, health and martial arts, most people don’t want to do beginner exercises.

Almost everyone thinks they are at an intermediate level. (And some think they are advanced!)

They are constantly trying the hot new trend due to boredom with the basics. This is understandable.

We all need a little motivation to train, right? That hot new thing can be the spark to get us started again.

However…

 

“The best performers in any part of human achievement are just better than the rest at the basics.

Amateurs practice the basics until they feel they have it right.

Pros practice the basics until they don’t get it wrong.”

Don’t complicate your training. All the trendy exercises boil down to only a few basic movements, there is rarely anything new. 

At Wah Lum Kung Fu, all those cool Kung Fu moves are just the basics done REALLY well!

Why wrestle with a one arm pushup if you can’t even rock a plank?
On my own journey, I had to get humble and drop the idea that I needed to be super original.

I made the most progress when ideas were presented in a fresh way that helped me refocus and see a purpose behind the movements, rather than just going through the motions.

So, how do you filter your information? And what do you want to know more about?

Shoot me a reply and let me know!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Truth About Losing Belly Fat

Oscar AgramonteWah Lum

We’ve all seen magazine and internet articles with titles like this:

“The 5-Second Flat Belly Trick!”

Or:

“6 Days to a Six-Pack!”

But here’s the truth 

Belly fat isn’t eradicated quickly, nor is being “totally shredded” always the most productive health goal.

However…

Some types of belly fat are associated with health risks.

Visceral fat—that’s belly fat found deep in your abdomen, surrounding your internal organs—is linked to chronic inflammation, type 2 diabetes, cardiovascular disease, and other metabolic disorders.

(Subcutaneous fat—the padding just under the surface of the skin—is relatively benign.)

I’ve noticed some extra “padding” as the years have gone by myself!

Of course, without slicing yourself open (hard pass), you won’t easily know what kind of fat your belly harbors.

Luckily, the healthy behaviors that help you lose belly fat for aesthetic reasons will also help you improve your health and reduce your risk of disease.

They look something like this:

  • Consume a diet centered around minimally-processed foods. (This makes it harder to overeat, and easier to feel satisfied and meet your nutrition requirements.)
  • Find movement that you like and will do regularly. That’s Kung Fu, Tai Chi and Strength training for me. (Consistency trumps just about everything else.)
  • Eat slowly and mindfully. Still working on it! (Helps improve mind-body awareness so you can more easily eat the right amount for your body.)
  • Practice self-compassion. (Sure, it sounds woo-woo, but it’s linked to healthier eating, more consistent exercise habits, and lower rates of anxiety, depression, and perceived stress.)

Not exactly clickbait, huh?

But consider: How many people actually do all of these things… day in and day out?

Well, statistically-speaking: Less than 3 percent of Americans meet the basic qualifications for a “healthy lifestyle.”

The point: If so few people can do just the basics, how likely is it that they’ll be able to do something that’s even harder? Especially when they’re just starting out?

(Like those advanced, “cutting edge” nutrition or fitness protocols that “celebrity models and Marvel heroes use.”) 

The reality…

Fat loss tactics don’t need to be complicated. In fact, the “boring” stuff totally works—and is a lot more doable (and certainly more sustainable) than pretty much any “extreme” plan. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Yin Yang Duality of Tension and Relaxation

Oscar AgramonteWah Lum

You may already know that Yin and Yang are two opposite but complementary forces in Chinese philosophy. They are often represented by the symbol of a circle divided into two halves, one black and one white, with a dot of the opposite color in each half.

Tension and relaxation are also two opposite but complementary forces in physical performance. Tension is strength and power, while relaxation is speed, endurance, and flexibility.

Kung Fu and Tai Chi demand both tension and relaxation. For example, when punching, you need to tense your body at the moment of impact to deliver maximum power. But you also need to relax quickly afterward so that you can recover and throw the next punch.

Elite athletes know the importance of practicing both tension and relaxation. They need to be able to tense their muscles to generate power, but they also need to be able to relax quickly to maintain speed and endurance.

Soviet Professor Leonid Matveyev observed that elite athletes are able to relax their muscles much faster than novice athletes. (800% difference!)

This is because they have trained their bodies to switch between tension and relaxation quickly and efficiently.

Here is a simple example of an exercise that you can do to practice tension and relaxation:

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Tense all of the muscles in your body as tightly as you can.
  3. Hold the tension for a few seconds.
  4. Relax all of your muscles as quickly as possible.
  5. Repeat steps 2-4 several times.

As you get better at this exercise, you will be able to tense and relax your muscles more quickly and efficiently. This will help you to improve your performance in Kung Fu and Tai Chi.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

That Class Was Easy?

Oscar AgramontePet Peeve, Sifu Oscar's Blog

One of the most frustrating things an intermediate or advanced student can say at the end of a class is, “That class was easy!”

An advanced student understands positioning, leverage, tension, and intention.

They can make a beginner or basic class very challenging, or they can make a very challenging class manageable, based on what they’re feeling that day.

Advanced (or challenging) doesn’t have to mean advanced material. It can simply mean making a particular exercise more difficult.

Learning to manage inner tension, intensity, and intention is a master skill that will serve you well in your martial arts journey.

Realize that those skills are in your hands, but you don’t and shouldn’t work maximally every time you train.

Sometimes your body is going to need a class that just makes you feel good.

This is okay!

In fact, I think it’s good to train this way regularly and consistently. But don’t expect drastic body changes that way.

You are going to have to push yourself sometimes.

Intensity drives adaptation. Intensity is your choice, and difficulty is scalable to your skill level.

If you leave class bragging that it was too easy, just realize that you haven’t built the skills yet to make it challenging.

End rant!

I do love hearing from you, so let me know about the last class you did that was challenging!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Off The Wagon Real Talk

Oscar AgramonteWah Lum

What if we treated “off the wagon” periods as a natural and normal part of the entire experience of change and growth? 

When speaking to potential students, few things motivate healthier choices better than waking up with meat sweats, heartburn, a hangover, or general discomfort when moving around….

If the past few years have taught us anything, it’s that our health is one of our most prized possessions. 

But that doesn’t mean that getting or staying healthy is easy. 

The good news? 

Reaching your pressure point can sometimes be what you need to get started… again. 

People always think that I spend most days working out, but as of today, I’ve gone almost 2 weeks without deliberate Kung Fu practice or a strength training session. 

And that’s ok. This is just the natural and normal part of my health journey. As soon as I hit send, I’m going to get a 15-minute session of mindful movement practice in. 

If you get a chance, reply with what made you decide to join Wah Lum. 

My mom made me do it is a valid answer. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

7 Ways To Know If Your Nutrition Plan Is Working

Oscar AgramonteWah Lum

Sometimes, it can be tough to tell if you’re making progress on your journey to become the fittest, strongest, healthiest version of yourself.

Because many of the common ways to measure progress — body composition, blood work, and the scale — are prone to false negatives.

They can make it seem as if nothing’s happening when, in fact, you’re making great progress.

That’s why it’s important to use other progress indicators as well. So, before you give up on a nutrition plan, consider whether…

You feel satisfied after meals.

That might be because you’re eating slowly, choosing fresh foods, and leaving less room in your diet for processed foods reviving the appetite and never seeming to fill you up.

You have more energy. 

One day, you wake up one minute before your alarm. Your eyes are open. Do you even feel… kind of… happy?

You’re sleeping better.

All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever. 

You feel great.

And you’re making friends with your body shape and size.

You’re in a better mood.

More confident, like change is possible.

You’re stronger and have more endurance.

Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.

It feels more like a lifestyle.

You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything.

Each of these progress indicators can show you real, meaningful change.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

What Training Should Do

Oscar AgramonteWah Lum

Quick message for you today on the Control Your Health Strength Training Philosophy. 

Here are the ABCs of strength training as I see it. 

A: Prevent injury through awareness and safety. 

Kind of a no brainer, but just because something looks cool doesn’t mean it’s what is good for you. The right fitness program should not cause injury and should make you resilient to injury in your sport. 

Do no harm. 

B: Improve your quality of Life.

Do you feel better after training? Your program should give more than it takes out of you. 

C: Improve Performance. 

Training should help you: Get stronger. Get Faster. Move Better. Look Better. 

Pretty basic stuff, I know. But it’s the experts who do the basics best. 

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Tip of The Week: Slow Eating

Oscar AgramonteWah Lum

I’m a big believer that slow and mindful eating is one of the MASTER SKILLS for fat loss.

Because the goal is to eat a sufficient amount to be reasonably comfortable, but not more than that.

This week I wanted to share some recent research published in Appetite on how what you hear while you eat can impact how fast you eat.

Check it out and let me know what you think.

The scientists report that:

  • People ate faster when they listened to music with a fast tempo (145 bpm). (Example: “Born to Run”—Bruce Springsteen)
  • People ate slower when they listened to music with a slow tempo (45 bpm). (Example: “Call Out My Name”—The Weekend)
  • When people listened to any kind of music—even the up-tempo stuff—they ate slower compared to when they ate in silence.

The researchers hypothesized that faster music makes people feel more aroused or excited, stimulating their senses and making them eat faster. 

Slower music, on the other hand, may help people feel calmer and more relaxed, which could lead to more mindful eating.  

The study’s findings also affirm something bigger: What people feel while they eat is important.

Folks who struggle to eat slowly and mindfully may be more likely to succeed if they take steps to feel more relaxed during meal times.

And if slow music—or tunes of any tempo helps—you do that, then it could be worth trying. Think of it as “setting the mood.” (But please: No Muzak.)

PMID: 32682852

Mathiesen SL, Mielby LA, Byrne DV, Wang QJ. Music to eat by: A systematic investigation of the relative importance of tempo and articulation on eating time. Appetite. 2020 Dec 1;155:104801.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Can I Get A Spell Check Please?

Oscar AgramonteWah Lum

Seriously!? Again!?

That is my internal response when my wife finds grammatical errors in my weekly emails. Comments usually (and maybe too often) go something like this…. 

“Oh… oops! You wrote there instead of there are. Huh?”

I proceed to take a deep breath and forgive myself. 

Because it’s ok to make mis-steaks (that was intentional). 

Especially when it comes to health, nutrition, and fitness. Most of us have failed in a particular goal because we expected perfection. 

Fear of failure can be motivating for some things, but when it comes to something like dieting and fat loss, it is almost impossible. 

For example, the best meat you can have is grass-fed beef. 

Great, but was it ethically slaughtered? 

Was it ethically slaughtered by a Tibetan Warrior monk? 

By a monk with one arm? 

Right arm or left arm missing? 

This is pretty ridiculous, and not only because everyone knows it has to be the left arm. 

But our nervous system has a funny way of working, “Oh, I was going to do this but I went to a party and I wasn’t perfect, so… Ben and Jerry’s.”

Disregard perfection as a goal, and it will be an act of compassion and kindness towards yourself. 

Forgive yourself, move on, and decide to do something that will get you closer to your goals. 

That’s why we tell our students at Wah Lum that we can always make an adjustment to a particular exercise or move. 

Or if you were stuck in traffic, just drive safely and get into class a little bit late. (if possible just leave earlier… you know who you are)

Coming in and doing something is better than nothing!

With nutrition, don’t think about what you need to stop doing, but what you can add to make your meal more nutritious. 

That’s all for know, I have to help my almost perfect wife with something. (see what I did there?)

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Sloth and Gluttony

Oscar AgramonteWah Lum

I’m going to “attempt” to summarize a message from a mentor (and frequent Sifu Mimi Chan Show Podcast Guest) Coach Dan John about sloth and gluttony. 

It appealed to my Catholic childhood. 

It goes like this… sort of:

We get fat (insert: “out of shape” because I know some are sensitive to the F word) with sloth and gluttony so to undo this we must punish ourselves with sweat and starvation for a few weeks, days, or minutes and reverse the issues gathered around the waistline for the past four decades.

It’s an interesting thought that a few days fixes a few decades. And why does focusing on our health have to involve punishment?

Why do we talk about food, and exercise as being good or bad? 

Coffee is good. Coffee is bad. 

Squats are good. Squats are bad.

Grains are good. Grains are bad. 

As a trainer, coach, and fit-pro I get put in a position to then answer questions about fitness and performance. My go-to answer is to start with the basics… and then I get that eyes glazed-over look. 

Here they are if you are still reading. 

  • Sleep (7-9 hours).
  • Move (consistently throughout the day, week, month, year, and life. I like Kung Fu, Tai Chi, and Strength Training).
  • Eat like an adult (don’t eat too many things that come in a box).
  • Drink mostly water (most of us don’t need Gatorade).
  • Spend time with people you enjoy (wife, Wah Lum Family). 

Do these things well most of the time (not even all of the time!) and you will be in the best shape of your life.  

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.