The centreline is one of the most important concepts in the martial arts. People use it and are aware of it even if they don't realize. There are actually three separate centrelines and each one has its importance.    MIDDLE CENTRELINE - This line runs right down the front of your body and it's the line along which many of your vital organs are located   MOTHERLINE - This line runs right down the middle of your body and is responsible for your balance. Leaning too far forward, backward, or sideways will compromise this. You must always by balanced even if your weight is not…

The weapon is an extension of the person who wields it. This is an extremely important concept in the martial arts. After all, hand to hand fighting systems have their origins in weapons. You can take straight punches, hook punches, and uppercut punches, and you can see all of them in the staff. The key difference is that with weapons, everything is larger. Steps are larger, body rotation is larger, etc. But when we switch to hand to hand fighting, things become much tighter and closer. This is why we sometimes like to say "TRAIN BIG, FIGHT SMALL".   Take a look…

Qigong is one of those things you may or may not have heard of. However Qi or Chi is something many people have heard of. It's been featured in countless movies and tv shows. It was even spoken about in the movie Kung Fu Panda! So what is Qi and what is Qigong? Qi is your life energy or life essence as some people like to call it and Qigong is the method which cultivates it. However unlike how it's portrayed in movies or by scammers, it is NOT some type of magical power or energy you have in your body.…

We're living in a very chaotic time right now. In December , nobody knew what the Coronavirus was and now it's all over the news in what seems reminiscent of the Spanish Flu of the early 20th Century. We will get through this with positivity, social distancing, and being careful and responsible. In the meantime however, managing stress is super important. And one of the best ways I know of is through Qigong Meditation. I've practiced it for many years now and it's really helped me at particularly stressful points in my life.   There are many ways of practicing this. It…

I'm sure we've all been there. We've seen cookbooks with some great recipes, but when we look at the huge ingredient list we decide not to do it. This isn't only for fitness enthusiasts, but for all working professionals, parents, etc. who don't want to spend hours preparing meals for their families, yet don't want to take the easy (and unhealthier) way out and get take out!   So here are some of my favourite recipes with only four ingredients. Perfect for meatheads like me!   BREAKFASTS BIRCHER MUESLI (serves 1) 1/2 cup natural muesli 1/4 cup orange juice 2 tablespoons plain yogurt 1 apple, grated Soak the muesli in…

I'm pretty sure most of you have done Paint By Numbers art projects before where a number corresponds to a specific colour. With punching in Boxing and Martial Arts, it's the exact same thing. Except that the number corresponds to a punch! This can really help in a number of ways. It helps familiarize yourself with the punches and also when hearing combos being called out spontaneously, it's much quicker to just say the number than the words. It makes things a lot easier when you're taking notes as well. Another benefit is that of having to think and respond quickly.…

One thing I've seen a lot in the fitness industry is trainers giving everyone the same workout regardless of their goals and needs. For the most part, this is a bodybuilding style split routine. You know the ones I'm talking about. The programs where you train different muscles on different days. You may have an upper body day and a lower body day, or you may do your chest and back one day, legs and abs, one day, arms and shoulders one day, etc. And depending on your goals, that may be the right program for you. Or it might not…

A question I get asked sometimes is whether or not I feel the time and effort invested in fitness is worth the sacrifice. It's true that I do spend a great deal of time working out, researching, pondering, etc. As a result, I'm not able to spend as much time doing other things such as watching tv shows, gaming, and other similar activities. I'm very selective about which shows I watch as I only have limited time. I do however make time for playing music, spending time with my family, art, and some other interests. But nonetheless, there are things…

Weights are great to use, but it's entirely possible to get a full body workout using nothing but your bodyweight, a few simple pieces of equipment, and a lot of heart! It can be done right in the comfort of your own home, on vacation, or anywhere else.   So for today's workout, I have a combination of supersets and trisets. For those that don't know, supersets is a technique where you take two exercises and perform them back to back. Trisets is the same thing, but it involves three exercises. More than three exercises becomes a circuit, Here's the program   SUPERSET 1 TRX Rows Clap Pushups   TRISET 1 TRX Lateral…

There is a lot of confusion about what makes a good workout program. Unfortunately part of the problem is just plain old misinformation. I'm sure you've heard the terms "toning" and "shaping". But the fact is that both of those terms are meaningless, and there have been countless people who've simply done poor ineffective workouts in the name of shaping and toning.   You have control over exactly two things as far as your muscles and body composition are concerned. They are: 1) BUILDING MUSCLE 2) LOSING FAT   When people look at a so-called toned body, they are looking at someone who has added muscle…

Nowadays we hear a lot about pre-workout drinks. People like the idea of getting an energy boost before a workout. Unfortunately there are also some ingredients in these drinks that may not be the best for your health. In addition, many of their supposed benefits are not backed by research. Also, why would you want to resort to stimulants or other questionable supplements when natural approaches can get the job done safely?   Dried fruits (or regular) have been used for centuries for an energy boost and a source of quick fuel. They are probably the richest natural foods on earth in…

The youth of today are our future of tomorrow. Therefore it's  super important for them to be healthy and fit. There are of course many distractions that exist today that didn't when I was a kid. Internet, video games, social media, etc. Unfortunately as a result of this, kids are now more sedentary than they've ever been before. So there's the problem.   HOW DO WE GET KIDS INTERESTED IN FITNESS?   Of course as I'm sure you already know, people won't do something unless it's fun. Hardly a revelation, but it still needs to be pointed out. Personally I think the best way is…

Ask 10 trainers for their favourite workouts and I'm sure you'll get 10 different answers. There are many ways to train and they all hold value. It really is impossible to name one workout more effective than any other. The goals you're trying to achieve, physical limitations you may have, your personality, preferences, and other factors all play a role in figuring out the best plan for you.   So while it may be impossible to name one absolute best workout, I have discovered one plan which seems to work quite well for most people, is easily customizable, and can be trained…

We've never had as much information about diet, nutrition, vitamins, hormones, etc as we have right now! We've also never had as many frustrated and confused people over it! There is a principle called Ocam's Razor in philosophy which refers to the idea that the simplest answer is the correct one. This certainly applies to weight loss and nutrition. In the video I explain a bit more about it and I also go over my 6 Rules Plan. Just keep things simple. For a quick reference here are the rules. 1) 30 in 30 2) 8 Cups of water daily 3) A mulit-vitamin daily 4)…

Rep challenges and other types of high reps workouts are very popular ways of training. In addition, competition style workouts where you have a leader board and try to complete your reps in the fastest time are also very popular.   Unfortunately the fact is that these types of high volume, high reps workouts also have a higher risk of injury. Injuries happen most often when you are either excessively fatigued or you're not focusing. Both of these things things are far more likely when you're doing the last reps of an extremely high rep set of an exercise. You're far better…

One of the older workouts from the golden age of bodybuilding was the "I Go, You Go" workout. It's as simple as it sounds, but it certainly isn't easy. It is a more advanced program so I'd recommend that you have at least 6 months or so before trying it out. A good trainer can of course evaluate your fitness level and determine if it's appropriate for you.   You'll need a trainer or a training partner for this one. One person does 10 reps of an exercise. Then the second person does 10 reps. Then the first person goes again and…

Steve Reeves was so many things in life. He was a champion bodybuilder, a world renowned actor (known especially from the Hercules films), the inventor of Power Walking, a rancher, And an excellent cook with a solid understanding of nutrition. He was never a fanatic when it came to his food choices and he never followed any of the extreme practices such as cutting out entire macronutrients from your diet!   Instead he ate REAL food! Good, wholesome, tasty, and nutritious food. He was also a great guy to meet and talk to. One of my most valued possessions is the autographed…

Yes, not all trainers are created equal. While there are many outstanding trainers out there, there are also many trainers who have no business training themselves and certainly not clients So here are the Top 10 signs that your personal trainer sucks.   1. THEY DON'T SHOW YOU WORTHWHILE OR PRACTICAL EXERCISES There are many trainers who love to amp up the "WOW" factor and show you crazy, exotic, and often dangerous exercises. Standing on a stability ball while doing dumbbell curls and simultaneous knee lifts may seem very effective. You're training your balance, core, coordination, and so much more, right? Wrong! You're risking falling…

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This is a really fun gamified version of the Bear Crawl. The goal is to stay at the same range to your partner and mirror their actions. If they move backwards, you must move forwards. If they move to their left, you must move to your right. It can be a bit confusing, but it does test your reaction, coordination, and you're training your core the entire time!