Category: Wah Lum

Step Back, Reflect, and Realign

Oscar AgramonteWah Lum

Kung Fu and Tai Chi teach us the value of reflection and intentional action. 

This month, I challenge you to carve out a few hours to step back, reflect, and realign your focus.

Here’s how:

  • Find an inspiring space (a park, a quiet coffee shop).
  • Bring a journal and pen—no devices!
  • Spend time thinking and writing about the bigger picture of your life.

Start with these questions:

  1. Are my daily actions leading me toward my goals—or off course?
  2. What do my actions say about my true priorities?
  3. If my life were a movie, what would the audience be shouting for me to do?
  4. Am I focusing on meaningful goals or getting lost in busy work?
  5. What beliefs should I challenge to grow stronger?

Give this some time, and see how it transforms your mindset. 

Small shifts now can lead to profound changes later—just like a single degree in a kung fu or tai chi stance can make all the difference!

Let me know what insights you uncover—I’d love to hear from you!

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.

Integrity and Environment in Training

Oscar AgramonteWah Lum

Let’s talk about two words that transform how we approach fundamental human movements and training: integrity and environment. 

These concepts aren’t just buzzwords; they’re essential to understanding how we navigate our training and, ultimately, our lives.

Integrity

Integrity isn’t just a moral principle—it’s about wholeness. In life, it means being the same person in every situation, doing what’s right even when it’s hard. 

These ideas come from strength coach Dan John, whose insights on movement and resilience have inspired the way I approach training and teaching. 

In training, integrity reminds us that the body is one unified system. Every movement you make—whether a punch, kick, or a Tai Chi flow—requires harmony in your entire being.

When we train, we don’t just strengthen individual muscles; we fortify our entire person. From the mind to the spirit, every part contributes to our athletic performance, our health, and our growth.

Environment

Your environment is everything around you, from the floor you stand on to the challenges you face.

At Wah Lum, the environment could be the training floor, an opponent, or even the crowd cheering (or distracting) you.

In simpler settings, like playing catch with a baseball, the environment might seem controlled—just you, the ball, and the person across from you. 

But in more complex situations, like sparring or navigating a chaotic crowd, the environment shifts unpredictably. 

It’s dynamic, ever-changing, and requires you to adapt while maintaining your integrity.

Why This Matters

At Wah Lum, our goal is simple: build you up. Not just physically, but mentally and emotionally, so you can face any situation with strength and balance. 

As we train, think about how these two ideas—integrity and environment—play a role in every move, every breath, and every decision.

When we flow through a Tai Chi form or execute a powerful kick in Kung Fu, we’re practicing unity within ourselves while adapting to the environment around us. This will help us thrive in martial arts and life’s challenges.

Keep these ideas in mind as you train. 

Be whole. 

Be adaptable. 

And let’s continue building the best versions of ourselves.

Looking forward to seeing you in class!

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.

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.