Tag: tai chi

We Need To Talk About That Shirtless Guy On Facebook

Oscar AgramonteTai Chi

We’ve all seen the videos scrolling through our feeds lately.

There is an influencer (usually shirtless, usually sporting six-pack abs and veins popping out of their biceps) doing a “Tai Chi Walk.” The caption promises that this simple, slow movement is the secret ancient hack to melting belly fat and getting shredded.

It is time for a reality check.

That guy didn’t get that body from Tai Chi.

He got that body from heavy resistance training, progressive overload in the gym, and a strict caloric deficit. He is using a physique built by iron (and probably extra “supplements”) to sell you a practice built on softness.

It is a marketing lie, and frankly, it is disrespectful to the art we practice.

The “Physique Mismatch” 

If you come to Tai Chi expecting to get ripped, you are going to be disappointed. And worse, you might quit before you experience the actual magic of the practice.

Here is the simple physiology: To build bulging muscles, you need to tear muscle fibers with heavy resistance so they grow back larger. To lose significant weight, you need a caloric deficit.

Tai Chi is roughly equivalent to a gentle walk in terms of calorie burn. It is low impact. It is low intensity. 

That isn’t a flaw in the system; that is the entire point.

The Evidence in the Temple 

I look around and see students who have been practicing Tai Chi faithfully for 10, 15, even 20 years.

They are 70 years old and have great balance. They have reduced the risk of serious falls, while their peers are recovering from broken hips.

If Tai Chi were a weight-loss drug, these 20-year veterans would have failed. But Tai Chi isn’t a weight-loss drug. It is a longevity strategy.

What You Actually Get (Better than Abs) 

When we stop chasing the “six-pack lie,” we can appreciate what Tai Chi actually offers. It offers things that a calorie deficit cannot give you:

  1. Proprioception & Fall Prevention: We are training the nervous system to know exactly where the body is in space. This is the difference between stumbling and recovering versus falling and breaking a bone as we age.
  2. Joint Lubrication: Think of Tai Chi as WD-40 for your body. It gently moves synovial fluid through the joints, keeping them healthy without the grinding wear-and-tear of high-impact cardio.
  3. Stress Regulation: The “influencers” aren’t totally wrong—Tai Chi does lower cortisol (the stress hormone). While this might not melt 30 pounds of fat overnight, it stops the stress-cycle that ruins our health in modern life.

The Bottom Line

If you want to lose weight, look at your nutrition. If you want to build big biceps, go lift heavy weights.

But if you want to be able to move those muscles without pain when you are 80? If you want to tie your own shoes, play with your grandkids on the floor, and navigate the world with confidence and stability?

That is why you are here.

Don’t let social media distort your reality. 

Your practice is working, even if your waistline stays the same. You are building a body that lasts, not just a body that looks good on Instagram.

See you in class.

-Sifu Oscar

 

P.S. I know some of you do want to build muscle but feel like you don’t have the time. Next week, I’m going to share a new study that proves exactly how 10 minutes a day can build real muscle (and no, it’s not by walking slowly). Keep an eye out.

 

P.P.S.

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 We Compress, Expands”: Why We Wear the Uniform

Oscar AgramonteMindset & Philosophy

Hello Wah Lum Family,

When you walk into the Temple, you see a sea of black uniforms (and some white, for our Tai Chi classes).

It looks professional, and it signifies that we are all part of the same team. But have you ever stopped to think about the deeper value of wearing the uniform?

On the surface, the benefit is obvious: Simplicity.

You don’t have to waste mental energy deciding what to wear to class. You don’t have to worry if your outfit matches or if it’s appropriate for training. You simply grab your uniform, and you are ready. But this simplicity unlocks something much more powerful.

“What we compress, expands.”

Renowned strength coach and author Dan John uses this phrase to explain the hidden benefits of uniformity. It begs the question: By “compressing” our choices of what to wear, does our training actually expand?

We believe the answer is yes.

When we remove the distraction of designer logos, expensive shoes, and fashion statements, we strip away the superficial. When everyone wears the same thing, we stop looking at the outfit and start seeing the human person.

By compressing the external variables, we expand what truly matters:

  • We notice the intellect and ideas: We focus on the students’ questions and their understanding of our martial art.
  • We notice the quality of work: Without the distraction of what you are wearing, the focus shifts entirely to how you are moving.
  • We expand our focus: Your mental energy isn’t on how you look; it is on your stances, your power, and your spirit.

In a Wah Lum uniform, we are all on equal ground. We are there to work, to learn, and to grow.

The uniform doesn’t suppress individuality; it reveals your character by removing the distractions that usually hide it.

So, the next time you put on your uniform, remember: You aren’t just getting dressed for class. You are clearing the clutter to make room for your Kung Fu or Tai Chi to expand.

See you in training,

Sifu Oscar

wah lum kung fu temple

 

P.S. Ready to join the team? Training Kung Fu or Tai Chi is easier when your daily habits line up with your goals. Our Control System: Foundations is a 21-day remote program designed to simplify your nutrition and movement habits so you are ready to train. Email back with Foundations if you’re ready

What Sei Ping Ma Really Means

Oscar AgramonteKung Fu, Tai Chi

At Wah Lum Kung Fu, when we think “horse stance,” most people picture low legs and burning quads, because that is the ideal way Grandmaster Chan shows us how to do it. 

Let’s break down the meaning of Sei Ping Ma (四平馬) so we can see that it is more than just a posture or basic stance.

It’s a lesson in balance, awareness, and control.

四 (sei) means four.

平 (ping) means level, even, balanced.

馬 (ma) means horse stance.

So Sei Ping Ma = the Four-Level Horse Stance.

Why “four”?

Because the stance teaches you to level and align the four main checkpoints of the body:

  • shoulders
  • hips
  • knees
  • feet

From above, the stance creates a square. From within, it builds evenness. If you study the Chinese character for the number four, you’ll see the structural similarity.

In our Kung Fu practice, this stance teaches you how to root, breathe, and stay centered even when the legs get tired. It’s both a martial arts stance and a practice of staying balanced in all four directions. 

You can also see your mobility (ankles, hips, and thoracic spine) revealed in how well you can hold this stance.

For our extra-mobile students: a strong Sei Ping Ma isn’t about how low you go, it’s about how level you stay.

How Tai Chi Differs

In Tai Chi, our open stance is a horse stance, or Ma Bo, but at a slightly higher elevation. Tai Chi emphasizes softness, relaxation, and ease, so Sei Ping Ma’s structure and tension would be counter to what we’re trying to accomplish in Tai Chi practice.

Cantonese Terms

  • Horse stance: Ma Bo (馬步)
  • Sei Ping Ma: Sei Ping Ma (四平馬)

How’s your horse stance training going lately? Next time you drop 

into Sei Ping Ma, check those four checkpoints and see what your body is telling you.

See you in training, 

Sifu Oscar

 

P.S. Feel like your hips or knees are too stiff to hold a stance? You can fix that from home. I have a remote coaching program called Active Mobility designed to help you build the flexibility and strength you need for life (and Kung Fu). Email kungfu@wahlum.com with MOBILITY and we’ll send you the info.

Spread the Pressure

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

In Kung Fu, Tai Chi, and even in life, pressure is inevitable.

Strategist Lulu Cheng has a formula for measuring pressure: P = F / A — Pressure equals force divided by surface area.

If the same amount of force hits a wide surface, the pressure is low. But if that same force is concentrated into a single point — like a needle — it can pierce through anything.

It’s the same in combat and in daily life.

A wide stance, a solid structure, or a connected team spreads out the pressure. But if you’re alone or too narrow in focus, even a small, focused force can break you.

When life pushes hard, we might not be able to change the force coming at us — but we can widen our surface area.

Lean on your training partners. Ask for help. Connt with your community. Or simply take a step away and do some deep breathing.

That’s the benefit of being part of the Wah Lum family — we don’t face challenges alone. (Have you read my post on The Wah Lum Conspiracy?)

Mental and physical attacks, setbacks, and goals are all shared and supported by the people training beside you.

But when you’re the one applying force? That’s when precision matters. Be focused, specific, intentional — like the tip of that needle. That’s how you make an impact.

Remember, everything meaningful in life involves others. Nothing profound is achieved in isolation.

So when you’re feeling overwhelmed or anxious — take action. Move. Help someone.

Because action absorbs anxiety, and connection spreads the pressure.

See you in training,

Sifu Oscar

 

P.S. Feeling stuck? Build Momentum. Small, consistent action turns pressure into progress. Join our next cycle and keep moving forward. Reply with Momentum and I’ll 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.

Longevity Training: Staying Strong in Kung Fu and Tai Chi After 56

Oscar AgramonteConditioning, Kung Fu, Tai Chi

Lately I have been thinking about what my training will look like 10 years from now, when I am over 56. At that stage, my priorities will shift. 

The goal will not be chasing personal records or max lifts. The goal will be staying strong, mobile, and consistent so I can keep practicing Kung Fu and Tai Chi.

For martial artists over 56, here is where the focus belongs:

  • Mobility: keep your joints moving so stances and transitions stay comfortable.
  • Hypertrophy: build and maintain muscle mass with higher reps. This does not have to mean machines — kettlebells, bodyweight movements, bands, and light dumbbells are all excellent options.
  • Cardio: enough to support health and recovery. This can be as simple as practicing forms at a faster pace with good control, or walking daily.

After 56, it is less about maxing out and more about staying consistent with quality movement. 

Show up, move, breathe, keep the reps high, and release tension between sets. 

In Kung Fu and Tai Chi, that might mean practicing stances, transitions, and balance drills with steady repetition until they feel effortless.

The key is to keep going. Keep training. Keep showing up.

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. 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.

Goal Setting vs Goal Achieving

Oscar AgramonteKung Fu, Mindset & Philosophy, Nutrition, Tai Chi

Dan John makes an important distinction between goal setting and goal achieving. Setting a goal can feel like daydreaming. 

Achieving a goal is more like solving a puzzle. 

You start with what you already have—your genetics, where you live, your circumstances—and then you do the work to find the solution.

One of the tools he uses is called the 5/2 plan. Ask yourself these five questions about your future:

  • What do you want in two decades?
  • In two years?
  • In two months?
  • Tomorrow?
  • Today?

If those questions feel overwhelming, you can also start with the opposite. Instead of asking what you want, ask what you don’t want. 

Dan John has a term for this that I’ve renamed for this newsletter: Reverse Goals. The idea is simple. When you catch yourself doing something that does not serve you, the lesson is, I am not going to do that again.

This is how we avoid being pulled into the latest fitness fad or quick-fix promise. 

Instead, we keep coming back to the fundamentals, the same way we return to basics in Kung Fu and Tai Chi:

  • Eat the right amount for your body each day.
  • Get enough protein to support recovery and strength.
  • Train with weights 2–3 times a week, just as we train our forms.
  • Walk more (I aim for 10,000 steps a day).
  • Sleep enough so the body and mind can recharge.

Add flossing and a yearly check-up, and you have a strong foundation. Not fancy, but it works.

This week, take a moment to answer those five questions for yourself. Then, choose one simple habit from the list above and give it your focus. 

Daydreams turn into progress when we put them into practice.

See you in 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.

The Secret to Long-Term Progress

Oscar AgramonteMindset & Philosophy

Fall in Love With the Basics

You’ve got to enjoy what you’re doing, but more importantly, you have to enjoy the process.

I recently told an advanced student: “You have to keep falling back in love with the basics, not just the new stuff.”

You also can’t improve everything at once. Some skills need to go on “maintenance mode” while you focus on priorities. That focus is a superpower, one I still need to work on myself. 

When I feel good, I start adding too much, and the priorities slip away.

Remember, there’s a law of diminishing returns. Doing 50 kicks gets you more than 25, but not twice the results. Each extra set gives smaller gains than the last. 

That doesn’t mean you shouldn’t push, but it’s worth understanding.

And one last thing: don’t glorify fatigue. Being tired is not the goal, it’s just a byproduct of working hard enough to change. The goal is growth. Fatigue will show up along the way.

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.

Stuck in Training? Here’s What To Do

Oscar AgramonteMindset & Philosophy

When Progress Slows Down

People often make the fastest gains when they’re new to training. The body adapts quickly, but then… progress slows. So what do you do when things get tough?

  1. Add more intention. Sometimes you need intensity, but at Wah Lum we call it intention. Push yourself to failure every once in a while so you know where the edge is, and learn how to pull back just before reaching it.
  2. Give it time. More reps, more time on the program, more basics. Skill takes time.
  3. Show up. Don’t skip, don’t constantly switch routines. Just keep showing up.

Progress is never linear. There will be slowdowns, setbacks, and bursts of growth. Just like investing, the key is to focus on long-term trends, not short-term fluctuations.

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.

Finding Your “Why” in Training

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

What makes you Tick?

I’ve been thinking a lot about how to make real progress in training. This applies to any pursuit, but for me, it’s mostly Kung Fu, Tai Chi, and strength training.

The first step is figuring out what makes you tick. What keeps you putting in effort consistently; through the tough days, weeks, and years? What’s your why?

For me, it’s two things:

  • My role as an instructor, holding myself to a standard for my students.
  • My love as a student, striving to grow and improve within Wah Lum tradition.

Another tool that’s helped me, especially in strength training, is writing things down. Sets, reps, weights, and notes on how I felt. Keeping track makes it clear that even when I feel stuck, I am progressing.

I don’t do this enough in Kung Fu and Tai Chi. Sure, I can see I’ve learned more forms and techniques, but quantity doesn’t equal quality. I could track martial intent, smoothness, endurance; maybe even score myself 1–10.

My plan? Before each training session, open my journal, review the last session, and decide one small way I’ll beat my past self. The key is not huge leaps, just being a little better than yesterday.

 

See 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.

Use Your Strengths

Oscar AgramonteMindset & Philosophy

Do you know what your strengths are?

Not just what you’re good at- but what energizes you.
What puts you in the zone. What makes time fly.
What you’d do again, even if no one was watching. 

 

Your Strengths Are Your Responsibility

Those strengths? They’re not accidents. They’re assignments. 

Your gifts were given to be used.

They’re not just strengths—they’re responsibilities. Our purpose in life is tied to how we contribute them.

 

Why It Matters:

Too often, we obsess over our flaws. But that voice that says “you’re not good enough” is not new.

It’s not helpful. And honestly, it’s kind of boring. 

Your strengths are more interesting.
They speak to who you are and who you’re becoming.

 Strengths aren’t just what you’re good at.They’re the things that energize and strengthen you—even if you’re not good at them… yet.


What To Do:

  • Focus on the activities that you want to do again (hopefully Kung Fu or Tai Chi!).
  • Don’t confuse talent with passion. 
  • Forget the external “adornments”—titles, —and focus on the activity itself.
  • Practice what you love. Your appetite will lead you to mastery.

And remember: nothing great is done alone.

Your strengths grow stronger in community. That’s what we’re building here at Wah Lum.

Keep practicing. Keep contributing. Keep becoming who you’re meant to be.