Thinking Like a Beginner

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

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

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

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

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

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

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

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

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

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.