Xingyiquan or Xingyi is one of the three main Internal Chinese Martial Arts. The other two being Taichichuan (Tai Chi) and Bagazhang (Bagua). Tai Chi and Bagua both have many circular movements while Xingyi is almost entirely straight direct attacks. And while there are defensive techniques taught, it's generally built into the offenive tehniques. Again this demonstrates the aggressive nature and directness of the system.   These next two posts will cover the Five Elements of Xingyi. In fact, this art is often known as Five Element Fist. There are five personalities and each once of them corresponds with an element. Here…

  Photo by Cole Keister on Unsplash   THE IMPORTANCE OF EXERCISE FOR BEGINNERS Starting a workout routine as a beginner can be intimidating, but the benefits of exercise are well worth the effort. Regular physical activity can improve your overall health, boost your mood, and increase your energy levels. As a beginner, it's important to understand the significance of exercise and how it can positively impact your life. Whether your goal is to lose weight, build strength, or simply improve your well-being, incorporating exercise into your daily routine can lead to a healthier and happier lifestyle. Exercise is not only beneficial for your physical…

This is a circuit workout I did that trains strength, fitness, endurance, as well as some martial arts specific movements. It can be done at home or at a gym or even outdoors at a playground. The only equipment needed is either a chinup bar or something you can hang onto. Even two chairs with a broomstick across can work. A ton of equipment is not needed to get a good workout. Effort is all that's needed! GIve this workout a try. And if you need to modify anything, just send me a message and I'll help you out!  

Here's a dumbbell circuit I came up with. I was inspired by some other trainers who do rep challenges workouts like this, but I put my own twist on it. There are 10 exercises and each one is done for 20 reps. 2 circuits of that will give you 400 reps. It's not easy, but it is very effective!   HERE ARE THE EXERCISES : Bench Press Goblet Squat Bentover Row Scott Press Romanian Deadlift Bicep Curls Fist Pushups Kickouts Spiderman Mountain Climbers Bicycle Crunch  

People are often fooled into believing that the basics are only for beginners. What they don't realize is that with almost every discipline, whether it's art, music, sports, martial arts, fitness, etc, you learn the most valuable skills right at the beginning. Consistent practice of the basics is THE key to mastering any discipline. For example, in the Wing Chun system of martial arts, the concepts of centreline and economy of motion are taught the first day you walk into class. And those are the guiding principles throughout your entire Wing Chun journey. That's exactly what this video is about.…

Many people in the West were first introduced to Inch Power when Bruce Lee demonstrated it at Ed Parker's Karate tournament in 1964. He famously punched a guy in the chest from only a couple of inches away and then he went flying back into chair. This is how the power could be applied in a real situation, but developing it is entirely different. To do that, you need to go through a full range of motion. Only then will you be able to feel every inch of the movement and ensure that you're using the entire body behind your…

Here's a circuit workout I did consisting of 10 exercises. The exercises are arranged in such a way as to promote blood flow back and forth from top to bottom. So that means we're alternating an upper body or core exercise with a lower body exercise. Because we're moving the bllod around, we're training our circulatory system as well as our cardiovascular system, and of course our muscular system. This is based on the original circuit workout known then as PHA (Peripheral Heart Action) as developed by Bob Gajda.    1. Pull Ups 2. Squats 3. Dips 4. Kickouts 5. Body Rows 6. Step Ups 7. Fist Pushups 8.…

Personally I love smoothies. From a very young age, I've always associated smoothies and various shakes with vibrant health. You can mix it up in so many ways, there's just no limit to the possibilities. In fact, it's possible to replace some of your meals with smoothies. A good protein powder mixed in with plenty of fruits and vegetables is tasty, nutritious, and it will prevent you from giving in to hunger and going for junk food. There have been many times when I knew I wouldn't have time to sit down for a meal, so I just drank a…

One of the best ways to improve your punches is by using a wooden staff. Watch the video to learn more and see what it's all about!  

One key technique to learn flow in Boxing and other martial arts is to practice Loading and Reloading. That means you turn the body with one side further away from your opponent. This will give you some distance to build power which is what we call Loading. Then instead of punching with the other hand, you will turn your body again and punch with the same hand. It's very easy to fall into a predictable pattern of Left, Right, Left, Right, etc. However this drill will help you break that predictability and develop flow!  

Wing Chun is a fantastic martial art and one which I've spent many years practicing. One of the best things about it is the fact that it's so simple. Really the concepts and principles of the system and techniques can be taught in less than an hour. Obviously that doesn't mean you'll have a deep understanding or the ability to actually pull it off, but you will know what it's all about. This is unlike some martial arts that will take forever just to learn what the techniques are. The first form which is called Sil Lim Tao (translating to "The Little…

This is a routine which I teach my clients and I do it regularly myself. There are four strengthening exercises followed by eight stretches. None of them are too difficult, it's quick, simple, and effective. Lower back pain has become a part of our lives. Unfortunately the majority of jobs involve long periods of sitting. This can have numerous health consequences and lower back pain is one of the most common ones. By doing this routine, it should help alleviate some of that pain. This is of course not a replacement for a proper medical exam. If you have serious…

This well known phrase was first coined in 1913 and based on an old Pembrokeshire proverb from 1866. They may not have known all these things at that time, but it turns out they were right! Let's take a look at the benefits of an apple a day.   APPLES ARE HIGHLY NUTRITIOUS Here's a quick breakdown of the nutrition in an average sized apples   95 calories 24 grams of carbs 4.5 grams of fiber 9% daily value of Vitamin C 5% daily value of Copper 4% daily value of Potassium  3% daily value of Vitamin K   APPLES SUPPORT HEART HEALTH One study with over 20,000 adults found that eating higher amounts…

One of the key concepts in the Chinese internal martial arts is the Three Harmonies. This refers to the connection of the upper body to the lower body whoch will in turn allow you to use the entire body as one unit. This actually apllies to all martial arts at the advanced levels, but they're specifically taught extensively in the internal arts. The best known internal Chinese martial arts are Baguazhang, Xingyiquan, and Tai Chi Chaun. The three harmonies are as follows   The Hand is connected to the Foot The Elbow is connected to the Knee The Shoulder is connected to the Hip Watch…

One of the most neglected aspects of martial arts training is body conditioning. This refers to the toughening up of the hands, arms, and body of the practitioner and not strength and fitness training. Both are needed and the majority of practitioners understand te need for cardiovascular fitness, strength, flexibility, and balance. But they don't always understand the need for the toughening up of the body. If you're going to do martial arts techniques such as punching, palm strikes, finger jabs, tiger claw strikes, etc. you must condition those parts of the body to actually be able to do these…

Gyms are amazing in that they have tons of equipment. There are cardio machines, free weights, weight machines, specialty equipment like sleds and things like that, and more. But never forget that you can get a great workout with nothing but your body. Perhaps some monkey bars or chinup bars, parallel bars, and similar equipment, but your body can give you all the resistance you need.   Of course I have nothing against weights and equipment. Obviously I do believe in using it, but I also always make time to add in bodyweight workouts into my routine. So how do we go…

LET'S TRAIN THE HEAVY BAG! The heavy bag is one of the most recognizable pieces of equipment in Boxing and other martial arts. Indeed it's one of the first things that come to mind when you think of the martial arts. It can come in many shapes, sizes, and types. However there are two major categories. One is the hanging type which can hang from a ceiling hook or from a heavy bag stand and the other is freestanding with a water or sand filled base. Top me the best is the hanging type from a ceiling hook. You can of…

Out of the three best known Chinese Internal Martial Arts (Tai Chi, Bagua, and Xingyi), it is Xingyi which is by far the most applicable to Wing Chun, Boxing, and other striking arts. Xingyi (or Xingyiquan) translates to “Strength And Intent Boxing” and is based upon linear attacks from spear techniques. So the backbone of the system is aggressive linear attacks along the centreline. These are also known as The Five Element Fist, and the five elements are a fundamental part of Chinese medicine and martial arts. The system does have Twelve Animals as well, but those came later. The…

Building muscle mass is something that often eludes people. With so much information out there online, from friends, etc. it's very difficult to know what to do. I guess it's times like these that I'm glad I grew up and started training long before the existence of the internet. Back in the 80s when I was a teenager starting to workout, it was really very simple. You read magazines, books, or you had a coach. Luckily I had all three. And at that time, people writing books or magazines were trusted authorities who knew their stuff. Some of the garbage…

These are some of my favourite bodyweight exercises for strength and conditioning for sports. When you're figuring out a workout for sports, you need to first understand that you need to train the entire body. Never mind the Bro Split where you train one or two muscles a day. That's a program designed specifically for bodybuilding and has absolutely no place in a sports program. You use your entire body in any sport. Therefore you must train the entire body and learn to use it as one unit. This means that compound or multi joint exercises are the focus and…