Tag: fitness

Do your values match your behavior?

Oscar AgramonteMindset & Philosophy

Are you the type of person who keeps track of their macronutrients with a nutrition app, uses a fancy fitness watch for steps and activity, or maybe goes old school with a paper planner?

All of these have value because they give us a moment to think.

But a challenge is getting caught up in the exact metrics of our training. We want the perfect routine, with the exact number of reps to reach our goals. 

Taking a moment to think and plan is incredibly valuable, but have you noticed that if something is truly valuable to you, it shows up in multiple places?

Look around your life right now.

  • If you care about learning, books begin to pile up around the house.
  • If you care about people and community, gatherings start to happen naturally.
  • If you care about health, you suddenly find yourself walking more or making better choices without having to force it.

The same thing happens in your martial arts training.

If you value your Kung Fu or Tai Chi skill, you will find a way to practice… even if you can’t make it to the Temple to train. Someone who values movement will always find time to stretch, practice their forms, or simply play.

Your values leak into your behavior. 

This explains why overly complicated training systems or extreme diets almost always fail. They try to force a set of behaviors without ever addressing your underlying values. If you don’t actually value the outcome, no chart, tracking app, or new program is going to save you.

But once a value is clear in your mind, the system becomes incredibly simple. You don’t need external motivation to do the things that truly matter to you. They begin to show up on their own, seamlessly blending into your day.

I like to get steps in when I do yard work or am cleaning up around the Temple. I don’t need a complex system to make it happen; I value the movement, so the behavior follows.

I also value the amount of money I spent on the pants I currently own, so I usually turn down the extra serving of cookies or cake (not always! but usually).

Take a moment to look at your daily habits today. What values are leaking into your behavior right now?

See you in training,

Sifu Oscar

 

P.S. Make movement a value. People often fail to start training because they think they need a complicated system to begin. You don’t. You just need to show up. If you are ready to build a new habit, here are 2 ways I can help:

  1. See it for yourself: The best way to understand Wah Lum® is to see it in person. Comment with OBSERVATION and we will set up a time for you to come visit a class.
  2. Start from home: Comment with FOUNDATIONS and I’ll send you the details for our 21-day remote prep program.

Push, Pull, and the Lessons of Middle Age

Oscar AgramonteConditioning, Kung Fu, Mindset & Philosophy

In your late teens and 20s, the choices you make with food and training will stay with you. Strength coach Mike Boyle shared the best advice I know when it comes to body composition, and it is especially true in your 20s. 

Learn the Push. 

Push the table away. Push the extra beer and pizza away. 

Build the discipline now to keep fat cells from multiplying.

Why? Because once you create fat cells, they don’t just disappear. Fat cells act like balloons. When you overeat, it is like blowing air into the balloon and it expands. 

When you train, eat better, and lose fat, you don’t pop the balloon. You simply let the air out. It shrinks, but it never disappears. 

That is why learning the skill of Push early is so valuable. But even if you did not learn it in your 20s, it is not too late. 

The ability to push away what does not serve you is a practice you can strengthen at any age.

By the time you reach middle age, the Pulls of life become more obvious. 

Careers get busier, parents get older, kids need more of your time, and financial pressures pile up. At the same time, your body starts sending reminders — tighter hips, rounded shoulders, slower recovery. 

Strength coach Dan John sums up the solution perfectly: Stretch what’s stiff. Strengthen what’s weak. For most of us, that means:

  • Stretch: hip flexors, hamstrings, pecs, biceps
  • Strengthen: glutes, ab wall, deltoids, triceps

Over six years ago, Sifu Mimi and I started a video blog series called 40 Fit-Fu. We recorded more than 100 episodes on training, nutrition, and health. 

If you scroll to the bottom of the playlist, you will find our final episodes where we looked back at the first ones and shared how our approach has evolved. 

Training is a lifelong process. What works at 20 might not be what you need at 40, and what you build at 40 sets you up for your 60s.

Kung Fu gives us a clear example of this principle. 

The iron bridge stretches what needs lengthening while strengthening what needs support. 

It is also a classic Push-Pull exercise: pushing the hips up, pulling the shoulders back. That combination is exactly what keeps us strong, mobile, and balanced through every stage of life.

See you in training,

Sifu Oscar

 

P.S. The principle of stretching what is stiff and strengthening what is weak starts on day one. That is what our Foundations program is all about. This is also remote coaching through our app, with daily actions and accountability built in. Reply with Foundations and I will get you started.

 

P.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.

Control Corner 15 from Sifu Oscar: Prioritizing Health Over Fitness

Oscar AgramonteControl Corner, Nutrition

Welcome to this week’s edition of the Control Corner! Inspired by Wah Lum®’s flipped Chinese character for ‘Fire,’ we’ll share insights to help you master control and achieve balance in martial arts, health, and everyday life.

Essentials: As my strength coach Brett Jones wisely said, “The only place fitness comes before health is in the dictionary.” This highlights a powerful truth: prioritizing fitness at the expense of health is a losing game. True training success lies in enhancing overall well-being, not just chasing performance goals.

Why It Matters: Exercise and training should support your health, not compromise it. Sleep, stress management, and nutrition are just as important as hitting your reps. A body fueled by rest and proper care performs better, recovers faster, and sustains progress longer.

What’s Next: This philosophy is why we named our strength, conditioning, and fitness program Control Your Health instead of something like “Control Your Fitness,” even though fitness-focused names might be more popular. Health isn’t just the foundation of all progress—it’s the long-term goal. This week, take a moment to assess: Are you prioritizing health as the bedrock of your training? Small changes in sleep, nutrition, or stress management can make a world of difference!

 

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.

Control Corner 12 from Sifu Oscar: Structure Sets You Free

Oscar AgramonteControl Corner

Welcome to the Control Corner, where the flipped ‘Fire’ character inspires us to focus and take control. Whether it’s martial arts, health, or everyday life, we’re here to guide you on the path to mastery. Let’s begin this week’s journey!

Essentials: Structure and creativity might seem like opposites, but they work together beautifully. As the book Think Faster, Talk Smarter points out, structure can actually enhance spontaneity. It gives you a foundation for creativity while keeping your communication clear, concise, and focused.

Why It Matters: When our Wah Lum® instructors are teaching – whether it’s during a Kung Fu or Tai Chi class –  the structure of the basics ensures our message lands effectively. 

One simple yet powerful method is “What—So What—Now What.” 

Start with your point (What), explain why it matters (So What), and end with actionable steps (Now What).

What’s Next: Try using this structure in your own training. 

For example: What? Joint Mobility improves your movement. 

So What? It reduces injuries and builds strength. 

Now What? Start a daily joint routine to stay healthy and strong.

 

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.

Control Corner 11 from Sifu Oscar: Cultivating Awareness for Success

Oscar AgramonteControl Corner

At Wah Lum®, the flipped Chinese character for ‘Fire’ reminds us that control is the key to mastering life’s challenges. Welcome to the Control Corner, where we share weekly wisdom to help you unlock your potential.

Essentials: Awareness isn’t about waiting for the right moment—it’s about tuning into the present, especially as life gets busy. By focusing on what you can control now, you’ll create a solid foundation for success, whether that’s with fitness, nutrition, or stress management.

Why It Matters: Many of us approach vacations or holidays with a “survival mode” mindset. But with awareness, you can maintain stability without feeling overwhelmed. Being mindful of your responses to everyday stress can help you stay focused on what truly matters, making the life more enjoyable and meaningful.

What’s Next: This week, take a few moments each day to notice what’s within your control. Simple actions like slowing your breathing, focusing on one task at a time, or grounding yourself in your surroundings can make a huge difference.

 

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.

Can I Get A Spell Check Please?

Oscar AgramonteNutrition

Hello Wah Lum® Family, 

“Seriously!? Again!?”

That is my internal response when my wife finds grammatical errors in my weekly emails. The feedback usually (and maybe too often) goes 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 intentional. We are nearing lunch time as I write this). 

Especially when it comes to health, nutrition, fitness, AND your martial arts training. Most of us have failed in a particular goal because we expected total perfection. 

Fear of failure can be motivating for certain things, but when it comes to diet, weight loss, or your training, chasing perfection is an impossible trap. 

For example, the best meat you can have is grass-fed beef. 

Great, but was it ethically slaughtered? 

Was it ethically slaughtered by a Tibetan Warrior Monk? 

By a monk with one arm? 

Right arm or left arm missing? 

Those are ridiculous questions, especially the last one because everyone knows it has to be the left arm. 

But our minds have a funny way of rationalizing failure, “Well, I went to a family gathering and I wasn’t 100% perfect on my diet, so… time for a tub of Ben and Jerry’s.”

Ditching perfection as a goal is an act of compassion and kindness towards yourself. 

Forgive yourself, move on, and decide to do something that will get you closer to your goals. 

If you are training at Wah Lum® and your body just doesn’t have the ability yet to do something, the instructors will help our students make adjustments to a particular exercise or move. 

Or if you were stuck in traffic, just drive safely and get into class a little bit late. (Though if possible, just leave earlier… you know who you are!)

Showing up and doing something is always better than doing nothing!

With nutrition, stop worrying about everything you need to eliminate, and start thinking about what you can add to make your meal more nutritious.

That’s all for know. I have to help my almost perfect wife with something. (see what I did there?)

See you in training. 

Sifu Oscar

P.S. Whenever you’re ready, here are 2 ways we can help you get started:

  1. Request a time to observe a class Interested in Kung Fu or Tai Chi? The first step is to watch a class and see if we would be a good fit! Email kungfu@wahlum.com for an appointment.
  2. Join our 30-Day Mindful Eating Challenge ($19) Ditch the “all-or-nothing” diet mindset before the holiday season hits. Join our 30-day guided challenge inside my coaching app to practice simple, daily habits, forgive the slip-ups, and build real consistency. Email kungfu@wahlum.com with the subject line “CHALLENGE” to claim your spot.

Sloth and Gluttony

Oscar AgramonteNutrition

Hello Wah Lum® Family,

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 directly to my Catholic childhood.

It goes something like this:

We get out of shape through sloth and gluttony. Then, to undo it, we think we have to punish ourselves with sweat and starvation for a few weeks, days, or minutes to reverse the habits gathered around our waistlines over the past four decades.

It’s an interesting thought, that a few days of punishment can fix a few decades of neglect. But why does focusing on our health have to involve punishment at all?

Why do we constantly label food and exercise as strictly “good” or “bad”?

  • Coffee is good. Coffee is bad.
  • Squats are good. Squats are bad.
  • Grains are good. Grains are bad.

As a movement coach, I frequently get asked to answer complex questions about fitness and performance. My go-to answer is always to start with the basics… and that’s usually when I get that eyes-glazed-over look!

Here they are anyway, if you’re still reading:

  1. Sleep: Aim for 7 to 9 hours a night.
  2. Move: Stay active consistently throughout the day, week, month, year, and lifetime (my personal choices are Kung Fu, Tai Chi, and Strength Training).
  3. Eat like an adult: Don’t eat too many things that come out of a box.
  4. Hydrate: Drink mostly water (most of us don’t need sports drinks).
  5. Connect: Spend time with people you enjoy (your spouse, Wah Lum® Family).

Do these core things well most of the time (not even all of the time!), and you will be in the best shape of your life.

See you in training,

Sifu Oscar

 

 

P.S. Whenever you’re ready, here are 2 ways we can help you get started:

  1. Request a time to observe a class Interested in Kung Fu or Tai Chi? The first step is to watch a class and see if we would be a good fit! Email kungfu@wahlum.com for an appointment.
  2. Join our 30-Day Mindful Eating Challenge ($19) Stop relying on extreme diets or punishment routines to reset your health. Join our 30-day guided challenge inside my coaching app to master simple eating habits and build real momentum before the holiday season hits. Email kungfu@wahlum.com with the subject line “CHALLENGE” to claim your spot.