Category: Wah Lum

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.