Tag: wah lum

My Exercise for the day

Sifu Mimi ChanCulture, Sifu Mimi's Blog
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Shout out to my Canadian cousins!

One of the earliest memories I have of getting on a plane was when I was going to Toronto to visit my family as a young child.  I think it was on Eastern airlines. Anyone remember them?  I believe the flight was delayed, it was a long drawn out day, and I was really tired.  Thank goodness for modern day travel; where flights are always on time, the seats are comfortable, and the food is fantastic.  Right?  Not so much.  It’s kind of disappointing that we haven’t really made progress with travel in the comparison of going from the steam boat to flying.  I guess I’m asking for too much.  I am often guilty of asking for too much, but I feel like traveling is sometimes such a chore, it deters people from exploring the world.  Once you can get past the travel woes of TSA lines, luggage costs, and grumpy airport people, it is totally worth it.  Getting the TSA pre-check has helped immensely in eliminating long lines at the airport, and careful packing can curb being overweight and more importantly over packing.  I always seem to gravitate toward giving advice on organization and am stopping myself from doing so now (although, get these packing cubes, they are great!).  Ok, don’t worry, I am not going to get into the nitty gritty of packing in this post.

The reason I decided to write a post today was to share some of the thoughts running through my head as I pack and prep for my trip.  It would be easy to get caught up in the negative parts of traveling, and get grumpy about it, but that would be ridiculous.  It is ridiculous, because I should be nothing but appreciative for this unbelievable opportunity!  This is beyond a cup half full or half empty scenario.  It’s more like, I am lucky I even have a cup!  It’s ok to be a little grumpy about some of life’s inconveniences, but I try to use gratitude as my reminder to ‘kick me out’ of any grumpiness. I used to write in this 5 minute journal.  I finished it, and haven’t been diligent to get back into it, but I feel it is an exercise everyone can benefit from.  It’s a simple exercise, and you don’t have to buy the official journal to do it, any notebook will do.

  1. Write 3 things you are grateful for today.  It can be as simple as the sun is shining, or as meaningful as your health.
  2. What 3 things would make today great? Again, you can be as simple or as elaborate as you want.  There is no right or wrong.
  3. Daily affirmations. I am… (I am a tiger, climbing up a mountain… and why not?  Usually I write something like: I am healthy, happy, and will do my best to help others today.)
  4. At the end of the day, you write 3 amazing things that happened, and how could I have made today better? (I usually am patting myself on the back if I ate a good meal, got good sleep, or spent time with someone I care about.  How lucky am I? Every day in my life is amazing!)

It might take a little longer than 5 minutes, but I think it is a valuable exercise that helps me see beyond any of my excuses I make myself or petty inconveniences.  I believe gratitude can solve most of life’s problems.  Whenever I am feeling grumpy (more often than I like), I try to take a moment to think what I can be grateful for.  Today, I am grateful for all of you who are reading!  Thanks for supporting and taking a moment out of your day.  What do you do for daily exercise?

What’s Next?

Sifu Mimi ChanCulture, Sifu Mimi's Blog

Chinese New Year is almost over, so what is next on the Wah Lum calendar?  It turns out 2017 is quite a busy year.  I am a planner.  I like organization. I like to schedule in advance, because I get so busy throughout the year.  I’ve always been this way, even as a child.  My parents on the other hand… are very spontaneous.  My father is famous for saying, ‘OK, we go now!’.  (just ask anyone who’s been around for a day and they’ve probably seen him running around the Temple in fast forward)  Last year, I looked at the 2017 calendar and knew what to expect.

1st Quarter: CNY!

2nd Quarter: This year is the big Sifu Test, yes we Sifus also have to test! Wah Lum Sifus have to certify every 3 years to maintain the standard of the system.  More on this in the future.

3rd Quarter: This is usually tournament and training season for students.

4th Quarter: Temple anniversary events and holidays…AND I have my big trip to Antarctica planned from 3 years ago!  I’m psyched.

We also planned out events for 2018: Brazil and Germany Wah Lum Grand Openings and the next China trip.

However, late last year, my parents decided now is as good a time as any to have Brazil’s grand opening event, so we called Sifu Antonio in Rio de Janeiro and told him the ‘good news’.  Surprise! Would you like to have your grand opening in February?  Why the change? I told him that Sigung and Simu are adverse to flying now, but they found a cruise from Rio to Orlando, so you can have your event in February if you like.  Sounds good?  Sifu Antonio graciously accepted and was even excited that his grand opening was imminent, and started scrambling in fast forward.  So, the Chan family will be going on a 24 day retreat to study kung fu, vacation, and philosophize together in February.

This past January, my parents were discussing the European cruise they are going on in October.  They came up with the idea that since they will already be in Germany, why not have the grand opening for Germany then?  So I made a very similar phone call to Sifu Torsten that I made to Antonio.  Guess what? Surprise your grand opening might now be in October of 2017 if you agree…  Sifu Torsten graciously accepted and is now scrambling in fast forward too.

Fierce Lucy does the splits at CNY
Fierce Lucy does the splits at CNY

We sometimes call this the Wah Lum Way.  We plan, but ultimately, when my father says, “OK we go now!”  Well, we go now.  In Wah Lum, moving in fast forward is sometimes a requirement, and learning to be flexible is beyond just the physicality of doing the splits.

 

 

Who am I to complain?  I’m going to South America, Europe, and Antarctica all in one year!  2017 had a good plan, but now has an even better plan.  Being a part of the Wah Lum family means moving in fast forward and sometimes having to drop everything and  ‘go now’, but at least we know that we are going places.

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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

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.

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.

What Crossroads Are You At?

Oscar AgramonteWah Lum

At life’s crossroads, choices emerge. Picture this: a moment where the path ahead diverges, and you stand there contemplating. 

Do you choose the familiar, or venture into the unknown? 

Take a breath, and let’s explore the crossroads you’re facing right now. 

This could be a whisper of possibility, a pull towards something new. 

On the flip side, it might feel like the pounding beat of frustration, a push away from the way things are right now. 

These emotions signal potential crossroads, offering you a choice to be made.

So, how do you summon the courage to make the braver choice? (It doesn’t have to be the bravest… but we can strive for braver.)

Well, first you have to admit that there’s a choice to be made. 

Consider this: I want to carve out time for additional training that I KNOW will improve my Kung Fu or Tai Chi. Now, compare that with the late-night Netflix (currently it’s Amazon’s Reacher series) binge. 

See the crossroads? A choice looms – Will I take action? Will I let go of something? Will I choose to do nothing? 

When you’re at the intersection of possibilities, the decision is yours to make. 

Reply to this if you’re at a crossroads in your Wah Lum Journey and share the choice you’re going to make. 

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.

Info Filter

Oscar AgramonteWah Lum

Do you ever feel overloaded with information?

If you enjoy reading 20 articles a day about fitness, nutrition and martial arts, have the time to train a couple of hours a day, and are already in the best shape you can possibly be in, then this message is probably not for you.

I would love the opportunity to provide you with up to date, effective information that is easy to digest.  

My belief is that there isn’t much out there in fitness, nutrition, and even martial arts that is mind-blowing new.

There are smart people, and there is common sense.  Smart people often have valuable information on the subject, but lack simplicity in the presentation.

So I am going to try (and please forgive me when I fail) to keep things as simple as possible.

A kung fu master approaches training with a beginner’s mindset. A bit counterintuitive, I know.

When it comes to fitness, health and martial arts, most people don’t want to do beginner exercises.

Almost everyone thinks they are at an intermediate level. (And some think they are advanced!)

They are constantly trying the hot new trend due to boredom with the basics. This is understandable.

We all need a little motivation to train, right? That hot new thing can be the spark to get us started again.

However…

 

“The best performers in any part of human achievement are just better than the rest at the basics.

Amateurs practice the basics until they feel they have it right.

Pros practice the basics until they don’t get it wrong.”

Don’t complicate your training. All the trendy exercises boil down to only a few basic movements, there is rarely anything new. 

At Wah Lum Kung Fu, all those cool Kung Fu moves are just the basics done REALLY well!

Why wrestle with a one arm pushup if you can’t even rock a plank?
On my own journey, I had to get humble and drop the idea that I needed to be super original.

I made the most progress when ideas were presented in a fresh way that helped me refocus and see a purpose behind the movements, rather than just going through the motions.

So, how do you filter your information? And what do you want to know more about?

Shoot me a reply and let me know!

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.

7 Ways To Know If Your Nutrition Plan Is Working

Oscar AgramonteWah Lum

Sometimes, it can be tough to tell if you’re making progress on your journey to become the fittest, strongest, healthiest version of yourself.

Because many of the common ways to measure progress — body composition, blood work, and the scale — are prone to false negatives.

They can make it seem as if nothing’s happening when, in fact, you’re making great progress.

That’s why it’s important to use other progress indicators as well. So, before you give up on a nutrition plan, consider whether…

You feel satisfied after meals.

That might be because you’re eating slowly, choosing fresh foods, and leaving less room in your diet for processed foods reviving the appetite and never seeming to fill you up.

You have more energy. 

One day, you wake up one minute before your alarm. Your eyes are open. Do you even feel… kind of… happy?

You’re sleeping better.

All of a sudden, you seem to wind down an hour before bedtime without a problem. You follow your sleep ritual and conk out easier than ever. 

You feel great.

And you’re making friends with your body shape and size.

You’re in a better mood.

More confident, like change is possible.

You’re stronger and have more endurance.

Maybe you start to notice your muscles aren’t as sore, you can do more work overall, and you’re fresher and recover better.

It feels more like a lifestyle.

You’re just… living. You’re in a nice, natural normal-day rhythm that doesn’t feel like being “on” or “off” anything.

Each of these progress indicators can show you real, meaningful change.

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.