I spoke with Sifu Antonio a couple of weeks ago, and he told me how excited his students were for the Wah Lum of Brazil Grand Opening. It was a special treat for them that Grandmaster Chan and other Wah Lum Sifus were attending. He was wondering what we would be performing at the show, and I confessed […]
One of the earliest memories I have of getting on a plane was when I was going to Toronto to visit my family as a young child. I think it was on Eastern airlines. Anyone remember them? I believe the flight was delayed, it was a long drawn out day, and I was really tired. Thank goodness […]
Imagine your future self as a strong, confident, and disciplined martial artist. Start training with intent, set goals, and make choices today that shape your transformation. Your journey begins now—are you ready to take the first step?
Setbacks happen. But here’s the secret: they’re not failures—they’re feedback. It’s all about how you respond and grow.
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.
I can’t believe my Brazil trip is already around the corner. This is the longest trip I have taken at 27 days in total! 24 of those days will be spent on the cruise ship. Some people think we are crazy for taking such a long cruise, but as I have mentioned before, I love being […]
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.
O and I always talk about how lucky we are to have traveled the world. We laugh because one of the first questions I asked him was if he had a passport. I told him, he was going to need one immediately! Sure enough a few months later we were in Locarno, Switzerland. It’s been nonstop ever […]
Chinese New Year is almost over, so what is next on the Wah Lum calendar? It turns out 2017 is quite a busy year. I am a planner. I like organization. I like to schedule in advance, because I get so busy throughout the year. I’ve always been this way, even as a child. My parents on […]
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.
If you’re not progressing as quickly as you’d like, here’s some food for thought.
Today, I wanted to dive deeper into the power and benefits of one-leg squats for our students.
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.
We are almost finished with the shows for Chinese New Year (CNY). It’s hard to believe in 2 days we did
over 30 performances. I’m not sure why I am always surprised, because this has been our tradition… this is our culture. I only know how to celebrate CNY one way: with lion dancing, kung fu shows, and firecrackers. Lots of firecrackers.
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.
I want to share some practical tips to help you stay on track with your health goals while fully enjoying your meals.
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.
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:
I don’t believe there’s a single, absolute best diet for everyone, always and forever. Here’s why:
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.
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 […]
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. […]
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. […]
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 […]
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 […]
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: They’re liars. They profit by convincing you it’s effortless. Success requires work. The kind of work, whom you collaborate with, how, and […]
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 […]
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! 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 […]
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 […]
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 […]
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 […]
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 […]
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, […]
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. […]
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: Finding the Right Amount to Eat: You kick things off by figuring […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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) […]
Anyone else get a ton of email marketing ads? As I was thinking about my shortcomings, I realized there is no shortage of information bombarding me! So the most appealing services, methods, and products are the ones that promise a specific solution. This service provides comfort and makes us believe that whoever is providing the […]
Hello Friend, I get a lot of questions about nutrition and notice that most people worry about the little details: “Are potatoes fattening?” “If I don’t drink a protein shake after my workout, is it even worth exercising?” “Is keto really the best way to lose weight? Or should I be doing Paleo? Or what […]
Hey there, Do you ever feel that an invisible ceiling is inhibiting your progress? As a martial artist, (or aspiring martial artist) we love mastering new movements, pushing ourselves, and getting those incremental improvements, right? But life gets busy and we find ourselves wrestling with time. Endless commitments, demanding schedules… The big thing that holds […]
Feature story by Brittany Caldwell of the University of Central Florida schools of Journalism 3/19/20 “Take It Day by Day” Chief instructor Mimi Chan (center) demonstrates a kung fu form to a group of students. Photo by Hao Nguyen, Courtesy of Wah Lum Temple Cars whiz past a yellow brick wall on North Goldenrod Road. […]
I have been asked about teaching a ‘women’s self defense’ seminar over the years, and I always decline because in all honesty, I don’t ever feel like I am a true authority on the subject. Yes, I have done kung fu my entire life. Yes, I have done sparring class. Yes, I have been taught self […]
Even though we don’t get a true Autumn here… it always feels like the leaves are falling on me! October 12th is my father’s birthday, October 31st is my mom’s birthday, and November 2 is the anniversary of the temple. This is a busy time for me! I always get overwhelmed and am worried about what […]
I’ve been meaning to write a recap of my training weekend in Boston with my Si Hing (older kung fu brother), Sifu Bob Rosen. However, we had a little storm named Irma come through and kind of threw things of track. Weekend 1 The Labor Day weekend was time I had designated to do my personal […]
I am at war every day. I am at war with the mosquitoes that inhabit the Wah Lum Temple. I’m at war with the heat. I know some people may not believe that the earth is truly warmer than it was a hundred years ago, or that 1.53 degrees does not seem like very much… for […]
O always tells people if they want to lose weight just follow around Grandmaster Chan for one day. That is definitely one way to burn calories. A day in the life of Grandmaster Chan consists of waking up before the sun and working in the sun, often until it goes down. Grandmaster Chan enjoys his […]
Nope. I can’t juggle. I actually can barely catch a ball. However, I do juggle tasks and priorities all the time. Same goes for my personal training, unfortunately sometimes it has to take second or even third place in line of what needs to get done. When the Sifu Test was approaching, I was in kung fu […]
Those who know me, know I am a foodie. What is a foodie? By definition: a person with a particular interest in food; a gourmet. Yes, that’s me! In previous posts I discussed eating around the world and all of the exotic foods I enjoy. In this post, I thought I would get a bit more […]
When people ask me how long I have been teaching, and I say over 25 years, I often get a confused look. Perhaps because I look so young! ha. I wish! I often think about age and experience and realize those two numbers represent entirely different things. Just because someone is ‘older’, doesn’t make them more […]
Some people ask me what my typical day is like? Nothing about my life seems very typical, but I do have a routine. Usually, my routine is filled with the thought of show planning, trip planning, or scheduling for the Temple. However, on the ‘off season’ (who am I kidding, there is never an off season at […]
I’ve been thinking about media a lot lately. Especially after starting this blog and Culture Chat Podcast, NOW the Sifu Mimi Chan ShowAnyone who knows me knows that I have always been opposed to ‘social media’. I miss the intimacy of getting a personal call from a friend with big news, instead of an announcement […]
Every 3 years all Wah Lum instructors take the Sifu test, even if they have previously certified. Why? Standards. In order to maintain the highest standards and quality of instruction, we are all required to test in front of Grandmaster Chan and our peers. Yes, even I have to test! This weekend, my kung fu brothers and […]
Students always love the butterfly kick. It seems to be my signature move. It makes me laugh because the very few films I have worked on always involve this movement. Mulan, Mortal Kombat Conquest, etc. Growing up I always called the butterfly kick the hurricane kick. Why? My father called it hurricane, so it was […]
Today O and I visited a village in the Amazon called Boca de Valeria. I was excited for this stop because it is the first stop that isn’t a metropolitan city. Our tender boat pulled up to a small platform and upon arrival we were greeted by lines of local children who were eagerly waiting […]
I can’t remember the last time I sat down to do a real puzzle. Not a 10-piece puzzle with a toddler while babysitting, but a real puzzle. Tina doesn’t have too many activities on board, so I thought she might enjoy doing a puzzle or playing a board game. She went to the shelf of […]
In my previous post I talked about kung fu at sea. Tai Chi at sea is equally as challenging as kung fu, as I need extra balance on a moving ship. Most days are smooth sailing, but there are some windy and rocky sea days that make tai chi really difficult. I admit, when I […]
Kung fu at sea is challenging. Even though we are on a relatively large ship, the movement of the ship can be felt while walking, sleeping, and most notably while training. I have always loved the sound of the ocean. It is calming to me. When we are on cruises, we usually get up in […]
I wanted to take a moment during my day at sea to recap the weekend that I had in Rio de Janeiro. Being in Rio was an eye opening experience. The entire trip, although only a few days, seemed like a week. Probably because we were awake over 27 hours the first day we were […]
I spoke with Sifu Antonio a couple of weeks ago, and he told me how excited his students were for the Wah Lum of Brazil Grand Opening. It was a special treat for them that Grandmaster Chan and other Wah Lum Sifus were attending. He was wondering what we would be performing at the show, and I confessed […]
One of the earliest memories I have of getting on a plane was when I was going to Toronto to visit my family as a young child. I think it was on Eastern airlines. Anyone remember them? I believe the flight was delayed, it was a long drawn out day, and I was really tired. Thank goodness […]
I can’t believe my Brazil trip is already around the corner. This is the longest trip I have taken at 27 days in total! 24 of those days will be spent on the cruise ship. Some people think we are crazy for taking such a long cruise, but as I have mentioned before, I love being […]
O and I always talk about how lucky we are to have traveled the world. We laugh because one of the first questions I asked him was if he had a passport. I told him, he was going to need one immediately! Sure enough a few months later we were in Locarno, Switzerland. It’s been nonstop ever […]
Chinese New Year is almost over, so what is next on the Wah Lum calendar? It turns out 2017 is quite a busy year. I am a planner. I like organization. I like to schedule in advance, because I get so busy throughout the year. I’ve always been this way, even as a child. My parents on […]
We are almost finished with the shows for Chinese New Year (CNY). It’s hard to believe in 2 days we did over 30 performances. I’m not sure why I am always surprised, because this has been our tradition… this is our culture. I only know how to celebrate CNY one way: with lion dancing, kung fu shows, […]
Today I did something I never do. I went outside to pick starfruit from the tree outside of my house. I do not consider myself to be overly girly, but I am not what one would consider an ‘outdoor’ person. I have allergies, I don’t like insects, and mosquitos are attracted to me like honey to […]