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…

Using the hips is probably the most important part of making your martial arts techniques effective. Many people will punch and kick and only think of the hands or feet. This is essentially the same thing as focusing on the arrow while having a poor bow at the same time. No matter how nice and sharp your arrows may be, without a good bow to launch it, it will be useless. That's why we always emphasize the hips and feet for proper movement as well as power and health benefits.  

Many people talk about HIIT training nowadays and for good reason. Not only is it super effective for both Cardio and Strength Training, but your body remains in fat burning mode for an extended period of time due to what's commonly referred to as the Afterburn Effect. Here's a HIIT workout for you combining weights with bodyweight only exercises.   The only equipment needed for this workout is dumbbells. I used a kettlebell for one of the exercises but that can be done with dumbbells as well. Do each exercise with as little rest between as possible and a total of two…

Bagua (or Baguazhang) is one of the key internal martial arts. The other two well known ones are Tai Chi Chuan and Xingyiquan. Internal martial arts are generally referred to as such because they don't use hard blocks or force against force. Instead they tend to use angles, positioning, and deflections. Rather than doing a hard block, we yield to the force and then counter attack from a different position. It also refers to cultivation of Chi or internal energy. This is done through Qigong breathing methods combined with movements. However, when you understand this, then many martial arts can…

One common problem people have when training with weights or even bodyweight exercises, is they tend to bounce the weight or somehow use momentum in the exercise. It may feel good for the ego to lift more weight, but you're not doing much to stimulate quality muscle growth. And on top of that, you're risking injury. One of the most important things I learned from Powerlifting was that you need to control the weight properly at all times. Judging is very strict at Powerlifting meets and any kind of bouncing or lack of control is grounds for a red light.…

I've been asked recently by several people what my personal strength and conditioning workout routine is, so that's what we're going to cover today. Although I post a lot of videos and it may seem like I workout every day, I don't. I often film several videos in one day and then post them over different days. Having recovery time is important as well as maintaining balance in your life. Working out is a part of your life, but you can't let it control your life. You are the one in charge. If you don't feel like it on a…

This is a circuit workout I did very early in the new year. It's a full body, functional workout. Always keep in mind that if your goal is to build muscle, endurance, improve athleticism, or anything else that's worth getting from your fitness efforts, then multi-joint, compound, and functional exercises are the way to go. Exercise machines have their place. Suppose you're injured or otherwise unable to do certain movements. Machines can help fill those gaps. But if you're able to do it, then functional exercises are the way.    For today's workout, we have five exercises all arranged in a circuit. Minimal…