Author: Oscar Agramonte

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.