Tag: kung fu

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.

Lions and Firecrackers and Kung fu, Oh My!

Sifu Mimi ChanCulture, Kung Fu, Sifu Mimi's Blog

We are almost finished with the shows for Chinese New Year (CNY).  It’s hard to believe in 2 days, we didcny 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.
When I was younger, and the Temple would go out to perform, we had fewer participants, which meant a lot more kung fu for the few of us who performed.  It didn’t matter.  We loved it.  As much of a ‘mysophobe’ as I am, CNY was one time I didn’t mind the germs or dirt.  Rolling in firecracker dust on the parking lot floor was expected.  Exciting even!  What is CNY without hearing the drums play over and over in your head before you go to sleep, or coming home and finding firecracker remnants in your hair?  No cuts or scrapes?  That just means you didn’t celebrate properly.
Ask any performer what the shower at the end of CNY day 1 is like, and they will all tell you the same story.  You watch the girlsdirt go down the drain; you feel the burn from scrapes you didn’t know you had, you feel amazing to be under the warm water, and could probably fall asleep right there in the shower.  That is the essence of CNY.  The lunar calendar marks the ‘new year’ for us, a new beginning.  We wash away the dirt and negativity from the past, recognize the hardships that will soon be in the past, we embrace the warmth of the new beginning, and we feel the challenges of being tired from hard work…  But then we get up and do it again.

This is me running into the lion’s tail this year!

I remember telling my students this year after the floor was wet from the rain, “you don’t need to split and roll on the ground.”  Sure enough, they got out there and did the split and rolled around on the ground.  At first, I wondered why they were doing it, I just told them they didn’t need to do it!  Why are they getting all dirty?   Then I remember how I was at their age and what I did as a young performer.  The excitement of the shows, the adrenalin, and the fun of just getting messy for CNY.  Why would I try to stop it?

It’s part of the tradition, part of the culture.

 

 

Photos: Courtesy Karl Simpson and Hao Nguyen

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.

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.

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.

Can 5 Minutes A Day Unlock Your Potential

Oscar AgramonteWah Lum

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 of Atomic Habits that particularly resonated with me today:

“You’re not focused enough unless you’re mourning some of the things you’re saying no to.”

It made me think of 3 questions to unlock clarity, focus on action, and eliminate distractions:

  1. What is my goal with Kung Fu or Tai Chi?
  2. What is one daily action (under 5 minutes) that I can do that will move me towards that goal?
  3. What will I have to limit or give up to do this daily action consistently?

Feel free to respond with your answers by replying to this post!

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.