“Making beneficial exercises interesting and enjoyable has always been a challenge to creative people.”

Hua T’o  (110-207 CE) famous physician

The Chinese of this period were in constant search for the complete synergy of mind and body, initiating a philosophy that considered the mind to be an unlimited dimension. They realized that ...]]> “Making beneficial exercises interesting and enjoyable has always been a challenge to creative people.”

Hua T’o  (110-207 CE) famous physician

The Chinese of this period were in constant search for the complete synergy of mind and body, initiating a philosophy that considered the mind to be an unlimited dimension. They realized that the mind was a powerful weapon for reducing or enhancing health.  Mindfulness exercises have existed for centuries. The Chinese Qigong ( Chi Kung), Eastern Asia hatha-vinyasa yoga for example, where many of the practices share similar backgrounds and intertwine through out history. Western philosophy and medicine took a little time to catch up.

A common Qigong exercise called the Eight Silk Brocade dates back 2,150 years.  In 1973 archeologist found medicine manuals with postures resembling the Eight Silk Brocade in the tomb of King Ma (206-24AD) in Mawangdu, on the outskirts of the city of Changsha in Hunan province.

Tai Chi origins are somewhat unclear. However the practice of Tai Chi may only date back to 400 years. Yang Lu Ch’an was the founder of the most famous style of Tai Chi, the Yang style.  This style is most popular in the west.  He learned from Zaing in the Chen village. Zhaing was a general of the Ming Dynasty, which had been overthrown by the Ching people or what they considered as Manchus, outsiders. He hid in the Chen Village in the Shoalin temple to prevent from being killed or arrested.  After some time Yang left the Chen village for Peking where after he challenged and beat every famous martial arts master with hurting them he became known as “Yang the Invincible”.

Tai Chi today is considered a way of life concentrating on the Taoist philosophy of oneness with nature.  Living a simple life following the Way.  It is practiced regularly everyday by millions in the east and has grown in popularity in the west.  It is an internal martial art, which is learned slowly, overtime and is often describe as meditation in motion. The form consists of slow movements designed to promote balance, agility, flexibility, and strength all while hiding the martial art applications within the form.  Tai Chi offers no belts and for years classical practitioners spurned competition as it cut against the grain of the essence of Tai Chi. They are many Tai Chi schools, DVD’s available, but one must caution that all instructors or not the same.  It would be wise before taking on a class that you preform due diligence in vetting an instructor.

As doctors we realized that medical advances have accelerated to the point of face transplants and neuromodulation.  As pain medicine physicians we are often humbled to realize that we have not progressed very far from the original inhabitants of this planet.

We struggle to justify that after all the injections, devices modern technology we have at our disposal the simplest and best measure of benefit is the improvement of quality of life for our patients.  We get them to the bridge yet seldom do they cross to that magical 3-4/10 without physical therapy or psychological consul.

Recent studies have suggested cortical remapping of the brain, neuroplasty, can be accomplished by meditation to improve memory function and reduce pain.  Mindful exercises such as Tai Chi, Yoga can be of benefit in reducing anxiety and depression, improving balance, flexibility and muscle strength, reducing falls in adults, improve sleep, relieve chronic pain, increase energy and endurance, improve immune function and contribute to an overall feeling of well being. (NIH, 2007)

Studies from Tufts by Gloria Y. Yeh have shown that regular Tai Chi practice and lower blood pressure.  A study by Michael R. Irwin, University of California has shown that in as little as a 16-week course of Tai Chi in the geriatric population can improve immunity to varicella-zoster, helping to fend off shingles and reducing pain afterwards.

A study by the Arthritis foundation and Tai Chi (L. Callahan, PhD.) displayed reduced pain, tiredness and fatigue.  A similar study at Texas Tech demonstrated the same benefits.  In fact it spanned all types of arthritis, rheumatoid, osteo, and fibromyalgia.

A study conducted by the Harvard Osher Research Center suggested changes in neuroplasticity in older patients, increasing tactile acuity.

With all this said, mindfulness exercises like succinylcholine they have stood the test of time.  Yoga has become a billion dollar industry.  Ask yourself, how many of our patients are Tai Chi, yoga practitioners?  I bet not many, if they are, they are our favorites.  They are compliant self-motivated people who are eager to get better and back to work.  We owe it to ourselves and patients to explore these possibilities.  The possibilities of combining meditation and movement to change the way our patients view themselves their disease and recovery.  We already know that chronic pain, narcotics, trauma cause neuroplastic changes in our brains and spinal cord.  Two clear examples are windup and NMDA activation.  The current research on meditation and cortical mapping at University of Wisconsin and University of Pennsylvania showing regular meditation can cause neuroplastic changes in the brain is intriguing.  We may find that exercises such as Tai Chi and Yoga may effect beneficial changes for chronic pain, health and well being.

-Written by Dr. Michael Francis

Can Pain Be s State of Mind?

Here is an article that my teacher, Master “Tommy” Cheng Kay Ying, wrote a few years ago.  Now over 70 years old, Master Cheng Kay Ying continues to teach in New Orleans, and I represent the art here in Toronto at Warrior Spirit Martial Arts in the Yonge and Davisville ...]]> Here is an article that my teacher, Master “Tommy” Cheng Kay Ying, wrote a few years ago.  Now over 70 years old, Master Cheng Kay Ying continues to teach in New Orleans, and I represent the art here in Toronto at Warrior Spirit Martial Arts in the Yonge and Davisville area.  This best describes the evolution of our Wing Chun and Tai Chi Program.  For more information, drop by the club and we can talk about the program in person.  Enjoy!

The Forgotten Secret of Tai Chi
by Master “Tommy” Cheng Kay-Ying, 2005.

Tai Chi in the Western world has become more and more popular now but is regarded as something mainly for health like yoga. Some people never understand that Tai Chi was originally a kind of martial art which you can use to defend yourself and they never believe it because of its slow and soft movements in the form.

I learned Tai Chi at the age of 12 and felt the same way. Having been very disappointed, I decided to quit. At this time, it seemed to be God’s arrangement that I met my second Tai Chi Sifu who was a monk and told me the story of the change of Tai Chi.

About 400 years ago, Yang Lu Ch’an, the founder of the most famous style of Tai Chi, the Yang style, gained his art under the instruction of Zhiang in Chen village. Zhiang was a general of Ming Dynasty which had been overthrown by Ching people (or Manchus, outsiders from the North of China). He hid himself in Chen village, which was predominantly a group of Shaolin monks, to avoid being arrested. The Chens took what they could and added it to their hard style, and this is where Chen style Tai Chi comes from today. Many modern day masters even go so far as to say that Chen style is not even Tai Chi, and they quote from old records of meetings that were held between all of the old masters of Tai Chi at the time, to which none of the Chen clan was invited.

Anyway, Yang left the Chen village and became very famous in Peking because he challenged every famous master and beat them without hurting them. He was given the nick name “Yang the Invincible”.

Ching people (or Manchus), the rulers of China at that time and the invaders from the North, heard his name and invited him to teach the Lords. No patriotic Chinese wanted to pass any martial art to the invaders at that time. But Yang couldn’t refuse, so he invented the soft form to hide the real things away from the Ching people and said to them, “it takes at least ten years to show Tai Chi outdoors”.

Ching people were very discouraged this way. When Yang closed the door and taught his sons, they practiced in another way – the original version of Yang’s Tai Chi, in which you can find soft and hard, sticking and following, locking and throwing, striking and kicking, pressure point hitting. Some of the pressure points are death points if you know how to use them. Quite a number of years later, Ching people gave up learning and Yang was released.

From then on, there were two versions of Tai Chi. The real one is supposed to teach only some selected few who are expected to inherit the art. The other one is open to the public, soft and slow, mainly for health but not good for self-defense. Some people argue that push hands is the martial expression of Tai Chi fighting. Silly! Ridiculous! When people fight, they don’t engage that way, they don’t circle their hands first that way, they just punch. In the push hands today, you are not allowed to punch, there are lots of rules; you can’t grasp the clothes, can’t go to the head, can’t lock, can’t trip, can’t wrestle, can’t reap the leg, etc. In the original version, you are free to do anything. We push in such a way that you can’t punch because you are controlled by the skill, not the rule. We don’t bounce people away, because this means loss of control, people just retreat a few steps and keep coming back. Do you think you can always bounce him away every time he approaches to punch? Eventually, your nose is going to be punched and your teeth loosened; it is too risky and meaningless to try to bounce people away when they are punching you.

In the original version, we throw people down and pin them on the ground and the fight is over. He has to submit, if not, something is going to be broken or the joint is going to be dislocated.

In Tai Chi, we throw people down by using mainly the body momentum on both sides, which is why it saves a lot of energy. Therefore, we need the momentum to start with, that is why we need the basic push hand form to start with – still, we do it differently than the others.

It is hard to explain by words unless you come to learn. But young people never come to learn when they see the soft and slow form in the beginner’s stage. That is something to start with, not the end.

Why do we do start that way? First, it is a good way to hide the real techniques away from those you don’t really want to teach, but you want their money to survive.

Secondly, it is a moving chi kung (breathing meditation), very good for health suitable even to the old and weak, something that can be practiced for a lifetime. If you do it quickly and forcefully, it is not chi kung anymore.

Thirdly, it is also a good foundation before you go further on the Tai Chi road. Three things are being built up gradually that are essential in Tai Chi self defense:

1. You must be able to support the whole body weight by only one leg and shift your weight easily and smoothly.
2. You must lead the limbs by your body, so that you can use whole body power instead of partial power, usually untrained people use only arm power. In Tai Chi, arms are extensions of the body; when the waist turns and shifts, everything moves.
3. You must nourish a habit to maintain an imaginary sphere in front of your chest for most of the time. The sphere is essential in Tai Chi fighting.

When you compare different martial art systems in the world, you’ll see that there is a contradiction existing which is very hard to solve. Those which are practical are not safe, like boxing and Thai boxing. They can only be practiced when you are young. Once you come to your mid age, you have to quit. Too much “Bang! Bang! Bang!” to the head is certainly not good for health. Even though you are a champion, you still may suffer from trembling hands after retirement like the former heavy weight boxing champion Muhammad Ali.

I have retired Thai boxing champion friends from when I made movies in Thailand in the 1980′s. They told me that they had been selected to be trained at about 10; hard working for the school without payment until 17 or 18 (they were bought from their parents). At that age they started to fight in the ring outside of Bangok. At age 22 or 23 they could enter Bangok to continue to fight and accumulate their experience. At age 27 or 28 they became champion and their golden age only lasted 4 or 5 years. When they came to 32 or 33, they retired with very little money and some become hawkers on the street selling fruits, usually suffering from trembling hands or forgetting things very easily (something wrong in the brain!)

What a tragedy! So much investment, so little reward! Not a good business. When people become weaker and older, they need self-defense and health even more! These martial arts are certainly not ideal enough.

Those which are safe are not practical. I don’t have to mention the names, you can see a lot of martial arts, and they are just like dances or acrobatics. In a real confrontation, you never jump so high and kick that way, there is no need to make a somersault, the rear hand should not be placed so far behind the back; once you get countered, the rear hand is too far away to defend with that hand, etc.

Is there a system existing which fulfills the following requirements?

1. Enable you to use less force to handle bigger force? In self-defense, the attacker is usually bigger, that is why he forces you to fight; he thinks he can win. Not like real fighting, you fight people about the same weight usually.
2. When you practice, it is safe; when in a self-defense situation, it is practical and effective.
3. You can practice for a lifetime. Hence the art is worth the investment of time and money.
4. To avoid trading blows, the physically weaker but more skillful side may win.
5. To end the fight very quickly, the physically weaker but more skillful side may win.
6. When there is no need to fight, it is a very good way to improve your health, to prolong your life and to have a lot of fun, as well.

This is very ideal right? It seems a dream of every martial artist who is eager to look for the truth. But it is not a dream; the system I am teaching is like that.

My Sifu learned it directly from Yang Ban-Hou and Yang Kin-Hou – the founder’s sons. Yang Ban-Hou was regarded as the 2nd “Yang the Invincible”.

Yang Cheng Fu (Yang Kin-Hou’s son) had been chosen to be the heir of the art in the 3rd generation, but he didn’t like the art and couldn’t tolerate the hard training, so he went away. Yang Shou-Hou, the brother of Yang Cheng Fu, liked to hurt people so he emphasized on death point striking; he didn’t like the locking and throwing techniques which were designed to control people to minimize killing. Fighting was dirty and cruel, he thought, which was against the philosophy of Tai Chi which emphasized on self-defense without excessive force and he couldn’t tolerate the hard training as well. It is said that he attempted suicide several times and was rescued on time, fortunately.

My Sifu was then chosen to be the heir. But when Yang Ban-Hou and Yang Kin-Hou passed away, Yang Cheng Fu came back and wanted his position back. Because my Sifu was not a member of the Yang family, he thought he should return everything to Yang Cheng Fu. The Yang family still didn’t trust my Sifu and was afraid that my Sifu might teach somebody else. To manifest the royalty to Yang’s family, my Sifu turned himself into a monk (to become a monk means to stay out of the troubles of the dusty world) and vowed that he would hide the secret forever and wouldn’t teach anybody else. But Yang Cheng Fu learned his Tai Chi for only a short period of time, staying only at the beginner’s stage; that is why Yang’s Tai Chi appears like that today. (I call it the Ching version). They say you have to train more than 10 years to accomplish a little and 30 years to become a master. That is rubbish, you are simply being fooled. They just use this as an excuse to explain why people who have learned their Tai Chi can never fight in the skillful way as they have described in the past. The fact is: “Too many things have been lost.”

When my Sifu met me (he was 70 something, I was just 13) he decided to break his vow and teach me. He did this because he thought the art should survive, even though he believed his life would be shortened due to breaking the vow. He said that he was willing to do that and asked me to promise him to keep the art going – I promised. It is my mission now to teach this art and I do believe it will develop very well as time goes on because it deserves it.

In Hong Kong, I changed the name to “Yee Chun Do” (Yee means the mind, or intent, Chun means fist, Do means the way to do it) and I didn’t start with the soft and slow form. A lot of young people came to learn. But if you say Tai Chi, young people never come; only old people come. Strange? Ironic? The same thing, with different names, the outcomes were so different.

If you have read a book called “The Tai Chi Bible” and really understand it, there is a sentence saying, “All these are Yee and have nothing to do with the outside”. You’ll understand that “Yee Chun Do” actually means Tai Chi. A name is only a name, don’t fuss over it. Truth is the truth, no matter what you call it, or whether you know it or not, or whether you like it or not. I have been sticking to this truth for about half a century. I still keep going on. Will you join me?

Master "Tommy" Cheng Kay Ying practicing his tai chi form

I was born in Hong Kong, China, and Kung Fu has been around me since I was a child. It is  in movies, books, on TV and sometimes even on the street. However, Kung Fu has always remain mythical to me and many of my friends until I started learning ...]]> I was born in Hong Kong, China, and Kung Fu has been around me since I was a child. It is  in movies, books, on TV and sometimes even on the street. However, Kung Fu has always remain mythical to me and many of my friends until I started learning Tai Chi and Wing Chun from Sifu Alex. Maybe it is the way that Kung Fu was presented in those media that makes it so mythical (walking on glass, immoblizing a person with a press of the finger… etc). As I get to know more and more about Kung Fu, I found that it is very scientific. Besides the exaggeration portrayed in those media, Kung Fu can actually be trained and learned systematically. Like other professional sports, it involves learning the techniques, conditioning the body and training the art. It requires physical fitness as well as mental concentration. And like chess, it involves strategies and experience.

Like many people, I started off being very skeptical about the art. Because unlike other sports such as basketball and football, where novice players can enjoy it as much as experts, Kung Fu has a rather steep learning slope. Most beginners might find it frustrating to train for quite sometime without much success. It is like saying , you have to dribble the basketball for 3 months before you can start playing your game (most likely you will pick another sport). However, the benefit of knowing martial arts far exceeds the benefits of any other sport. (maybe except hunting, if you lived in prehistoric time). While other sports might occupy a few hours of your time each day, Kung Fu is with you for life, 24/7. Because Kung Fu is not only physical but also psychological. It trains you to be more attentive, gives you greater concentration, and even alerts you for danger (if you are a master). So, for those that have little patience and require instant gratification, martial arts might not be for them. But for those that like to be challenged and acquire great confidence, then martial arts might be your thing.

My experience in Kung Fu changed the way I see people.  I started learning Kung Fu, because I wanted to learn how to hurt someone and how not to get hurt. But Kung Fu has showed me more than just how to break someone’s nose. It taught me that you don’t need to hurt others for them to respect you. I feel more confident when I meet people (especially those that would intimidate me in the past), because I am no longer scared that some thug might suddenly pick on me and beat me up. Eventhough I have never got into a real fight, this new found confidence will probably help me avoid having to get into one to begin with.

-Pico

Pico (pictured far right) practices Repulse Monkey from the Tai Chi Form

The holidays are vastly approaching in the next 2 weeks and many family’s are getting their christmas grocery shopping done, Christmas presents and stocking shopping done and many are even just starting. Its the time of sharing and the time of love and the time for many families to get ...]]> The holidays are vastly approaching in the next 2 weeks and many family’s are getting their christmas grocery shopping done, Christmas presents and stocking shopping done and many are even just starting. Its the time of sharing and the time of love and the time for many families to get together when maybe they haven’t seen each other all year… You know what this means, PARTY TIME!  Drinking and partying goes on throughout the evening and we all know what happens after Christmas Day/Night, Boxing Day! Another party night, especially for the teens of the world today, showing off everything they bought then they add another reason on top of the fact that its boxing week, Its Winter Break. which for most will treat it like summer vacation.

There is something else that is famous with the Christmas Break and it is most of our favorite pastimes. Most of us, when we’re finished feel very “stuffed” “full”, “about to burst” we have to undo the belt on our pants and many other assortment of things. Yes ladies and gentlemen, boys and girls, EATING! Turkey is usually the main meat served at Christmas Dinner but some others replace it with Ham or Roast Beast, Chicken and an assortment of other things. Just remember that what goes in must equal the same that comes out and I mean exercise. If you are putting 30% of energy, 20% carbs and 50% fat inside of your body from that dinner, then you need to work off 30% energy, 20% carbs, and 50% fat out the next day in order to keep your figure the way you like.

A great gift for your lover or family member this Christmas are gym memberships or passes, and if not then there are other options which is what many people do around this time of year, go sign up yourselves. Me, personally I prefer a quiet gym with good pricing and a good amount of fantastic people. Just like our gym, Davisville Club/Warrior Spirit. The people here are fantastic, easy to talk to, and the members are civilized and share their training ideas and also look for other ideas to help themselves. Its honestly a great place and our trainers are very informative. There is a deal right now for the rest of the year free, and start billing in January. So if your looking for a gift, again, for your lover or family then our club is defiantly the one to be with.

We offer a variety of classes such as Pilates, Gentle Hatha Yoga, Hatha Flow Yoga, and Body Sculpting. The instructors work with you in minimal size classes so you can get more of what you’re paying and make sure you feel it. So what does every body want this year? To look good at our gym, and what do you want to give? Someone a chance to be healthy this year. So everyone remember to have a safe and healthy holiday season and keep out of trouble.

-Written by Melissa Van Valkenburg

Christmas Tree at Rockefeller Centre, NYC

The Reality of Self Defence

When I first started in the martial arts, I was under what I call now the back belt myth. The “ black belt myth” is idea that anyone who gets a black belt in the martial arts was a near indestructible warrior who could basically dodge ...]]> The Reality of Self Defence

When I first started in the martial arts, I was under what I call now the back belt myth. The “ black belt myth” is idea that anyone who gets a black belt in the martial arts was a near indestructible warrior who could basically dodge bullets. However as I started to go to tournaments I discovered the black belt myth is exactly that – a MYTH.  So when reality based martial arts started popping up I understood their appeal but I quickly found out that more the most part they were no different.

The first thing that gets on my nerves is the name “reality based” this implies that other martial arts are not based in reality, but this is just semantics. My real criticism is the idea that to be practical, a self defense system involves poking people in the eye and kicking them in the crotch .  While these systems have the advantage of simplicity, it doesn’t take much practice to kick someone in the groin and punch them in the face. However this kind of training does not prepare you for a street confrontation any better than the most over choreographed Wushu routine. The real X factor in self defense is psychological preparation.

Here are a pair of stories that I think are valuable. The first happened to me. I was coming home after a late movie when a person confronted me with a knife.  Now I have to preface this by saying this was probably a really dumb idea, but I pointed over his shoulder and said “ What the hell is that ?!?!?!“. When he turned around I did my best Jessie Owens impression and by the time he turned back around I was around the block and gone.

The next happen to a close friend of mine with no martial arts training. On his way home from work two men held him up, with knives demanding his wallet. He did exactly what they said, but he had no money, and then demanded his bankcard and pin, he gave it to them. Having only 15 dollars in his account they were unable to with draw anything so they threw his wallet into the street and left. Had they paid more attention the may have discover his un-deposited paycheck, and his unsigned visa.

The point of all this is simple. Self defense in about confidence, in my case I made the decision to run and stuck to it. In the case of my friend he did the sensible thing, he did what the man with the knife says. While my expertise in the martial arts has been used to keep myself safe in other situations, that was a huge risk, and the only true self-defense is common sense. While many martial artists are excellent at self defense it takes long hours of dedicated practice to become good at it regardless of style, there is not secret ninja technique that will always work, your best bet is always don’t be there.

-Written by Jan Van Der Kuur, General Manager and Compliance Officer

Get Real, But Get Smart Too!

I remember it just like yesterday when we were all watching Bruce Lee, Jackie Chan, and many other top action fighting movies and there we are wanting to do the exact same moves but we needed someone’s help to master those moves or to even practice with. One day while ...]]> I remember it just like yesterday when we were all watching Bruce Lee, Jackie Chan, and many other top action fighting movies and there we are wanting to do the exact same moves but we needed someone’s help to master those moves or to even practice with. One day while I was walking along I passed by a martial art school named Warrior Spirit. I was around 10 that time and I was thinking about how taking martial arts would be an amazing thing, so I went home and asked my dad if I can go and do martial arts, and he agreed to it and there I was so happy, because I couldn’t wait to meet new people, learn moves I have never seen or actually do, and actually learn from an amazing Sifu.

First day I was introduced to my Sifu and he happily invited me to class and I was amazed on how these martial students were friendly, focused and fired up can’t waiting to learn more and more every class they come. In my first couple weeks I got to learn so much from basic stretching to acrobatics to basic stances and posture. After a couple of testing’s later I got to learn lots of different styles of forms like Dragon Tiger, Tiger Crane and even weapon forms like the 5th Brother Spear and the Black Dragon Broadsword.

While I started in the little dragon’s class I got older and I was put into the adult class. The class was hard, the first time I went to it we did lots of crazy exercise like circuit training and workouts that makes you sweat so hard. I was also taught more and more forms, especially two person weapon forms like staff vs. staff and spear vs. broadsword. There was also one particular thing we got to do in the adult’s class and it was called the lohan set. The lohan set which has 18 moves and they all are holding posture where we hold each posture to help gain more balance, strength and mental focus.

Later as the year passed by, I was around 15 years old and I wanted to learn different style. So I went to my sifu and asked if I can try the tai chi and wing chun class that they offered at the same school which he was happy for me to keep going on my new learning and he said sure why not. First day of Tai chi class was so surprising, since I got to learn what tai chi could do to your body like how it helps your flexibility, strength and how it will greatly boost your immune system. It can also help calm your mind, allowing you to wash the negative thoughts and tensions away. By allowing us to focus on our bodies, we become more in tune with what our bodies are telling us. This way we release our negative thoughts and help our body to give us more energy throughout the day. Right after tai chi i got to learn wing chun. Wing Chun was surprisingly different that I had thought in mind. There was so much self-defense to learn especially two person drills, wooden dummy training and many more.

I wish I could learn so much and at the stay time stay focused in school too but we all need to take the time and continue learning martial arts throughout our life.

-Written by Annjuan

Annujan wins big at the Toronto International Martial Arts Championship 2009

How good do you feel after a good walk in the morning? At sunrise or at sunset? How good do you feel after doing it for 1-2 hours? How better do you feel after not doing it alone? I feel so much better after a nice brisk walk with some ...]]> How good do you feel after a good walk in the morning? At sunrise or at sunset? How good do you feel after doing it for 1-2 hours? How better do you feel after not doing it alone? I feel so much better after a nice brisk walk with some friends especially when the air is cool and crisp and snow is falling around me but what I see mostly when I walk is people holding weights. I think to myself, why? I ask my teachers and family and friends and their thoughts about the whole idea about walking with weights and realize, its better for you.

Walkers who bring a little bit of light weight training into their walk become more fit without increasing their total workout time. People who have been diagnosed with diabetes have been found to show great improvements in their blood sugar control. 15-20 minutes of light weight training a day has also been shown to lower blood sugar more rapidly then most medications.

Don’t forget, Exercising isn’t just good for the body, its good for the mind and soul. Once you workout you feel great all over. It refreshes your mind, makes you feel like you have accomplished something and come on, no one can say that they always feel like working out. You have to push yourself, especially the morning people who like to get up early to beat the cars, other walkers/joggers. So by the time you finish your exercise, you usually feel better, more relaxed, more open, you have abetter outlook on things instead of being closed and to yourself.

Exercising helps the body with so many things and helps the body work faster and properly then just sitting their, eating and not gaining any weight. That is a fast metabolism and that does not mean you’re healthy. It just helps you to stay thin, but being thin doesn’t mean your healthy either. But bringing weights as you walk keeps everything moving on your body until your finished.

If you don’t have any hand weights, you can go to your local drug store like Shoppers Drug Mart or Rexal and they have wrist weights and ankle weights that go for $10.00 and up depending on the weight, or bring something else that substitutes a weight like 2 books or bags full of food or other things. Go for a walk to the grocery store  if its nearby instead of driving, you save gas and you work yourself out so you are ready to eat that delicious meal waiting for you to make and eat later on.

If your like other people then go to the gym and workout or if you hate going outside or just dislike walking and/or jogging in the colder seasons, then of course go to the gym and use the treadmill and bring some weights from the weight room. Just be safe and be careful with whatever it is you’re doing and make sure you plan out before going out. Tell a friend because it’s always good when at least 1 person knows where you are.

-Written by Melissa Van Valkenburg

Going for a walk? Try taking some weights with you.

They say that Shaolin Kung Fu was created by the Indian monk Bodhidharma (aka Damo) when he visited Shaolin Temple. But doesn’t that strike you as a pretty weird thing for a monk to be doing? You never hear of such things happening at Western monasteries or convents (well, except ...]]> They say that Shaolin Kung Fu was created by the Indian monk Bodhidharma (aka Damo) when he visited Shaolin Temple. But doesn’t that strike you as a pretty weird thing for a monk to be doing? You never hear of such things happening at Western monasteries or convents (well, except for Friar Tuck. But he’s just fiction). Perhaps you are interested in the story of how it came to pass.

Long before Bodhidharma came to China, Buddhism was widely practiced but in a very “ritualistic” style. Monks in temples would do a lot of chanting and lighting candles and incense, reading and memorizing some of the 84,000 scriptures, and giving offerings to the statues of various deities. The Emperor of China was a great supporter of Buddhism, who spent a lot of money building temples, sponsoring big festivals, and supporting the upkeep of tens of thousands of monks.

But back in India a very different style of Buddhist practice had arisen, called Dhyana (the Chinese called it “Chan”, and later the Japanese called in “Zen”). The Indian monk Bodhidharma had become widely known and respected as a skilled and knowledgeable master of this radical new practice. In this practice there are no rituals, only the direct looking into yourself. As Bodhidharma explained it, it was “outside of any scriptures. A direct transmission mind-to-mind. Waking up and seeing your true nature”.

So, when word came that the Great Bodhidharma had arrived in China (after years of walking across the Himalayas), the Emperor called for him to come to the Imperial Court. This is not a request one can refuse. At the time, the Emperor of China was the most powerful man in the world, and could have you killed with just a wave of his hand. So Bodhidharma went to present himself at the Court.

The Emperor said to him, “Look at all I have done to support Buddhism for millions of people. The temples I have built. The ceremonies I have sponsored. The thousands of monks I feed. Tell  me, Master Damo, how great an amount of spiritual merit have I accumulated in my life”? And Bodhidharma replied, “None at all”.

This was a shocking thing to say. The Emperor was greatly surprised by it. Who was this monk to say all of this Imperial effort and expense was for nothing? What is this crazy Chan practice? Maybe it was something too radical, maybe even dangerous. So the Emperor asked, “What then is the essence of this new teaching you bring me”? And Bodhidharma replied, “Endlessly open, nothing is sacred”.

What an astounding thing for a monk to say. What could he mean? (For extra bonus points: He also would have been equally correct to say “everything is sacred”. Discuss.) The Emperor was dumbfounded, and more than a little angry. No one had ever dared talk to him this way. When the Emperor of China deigns to ask you a question, you’d better not give such a smart-assed answer. The Emperor was thinking, who the hell is this to speak to me this way? So he demanded, “Who do you think you are”?! And Bodhidharma replied, “Don’t know”.

So, the big meeting with the Emperor did not go well at all. Bodhidharma somehow escaped with his head still on his shoulders, and decided that the Imperial Court was not ready to understand what he was teaching. So he retreated to a distant monastery in Shaolin (remote and isolated back in those days). But after a short stay, he discovered that the monks there were just as clueless as the Emperor. They spent all their time in rituals and ceremonies, or deep in philosophical debates. None of them knew anything of their true natures.

The great Bodhidharma turned his back on Shaolin Temple and retired to live in a nearby cave, spending his days facing the wall in deep meditation. For nine years the Abbot of the temple, Hui-ke, tried to get Bodhidharma to return, but each time he was completely ignored. Bodhidharma was waiting for the monks to be ready for Chan. Legend has it that one winter’s day Hui-ke again visited the mouth of the cave. But this time he said nothing. He just stood there getting slowly covered by falling snow. Bodhidharma turned to face him. And Hui-ke took out a sword and cut off his own arm! (Insert your own clever comments about Buddhist monks and disarmament here.) Hui-ke again asked Bodhidharma to please come back to the temple to teach his monks. Bodhidharma finally relented and returned to Shaolin Temple (probably wondering about the mental stability of the abbot).

He began teaching the monks how to practice sitting meditation and looking into their true natures. But he found they could not sit for very long (i.e., not the 12 hours per day, every day,  that he demanded). So he developed a set of stretches and exercises to help toughen them up, based on yogic practices from back in India and on his observations of animal movements during his long walk to China. This is the famous Luohan set that all Shaolin Kung Fu students begin their studies with. The form that Sifu Alex Gray teaches us today is the same form that Bodhidharma taught to the temple monks to help them to persevere in their Chan practice.

Many years passed, and lo there was a new Emperor in charge. An Emperor who did not like Buddhism so much. One who considered it a threat to his rule. A long period of persecution of Buddhism began. The Chan masters went into hiding as peasant farmers, which was pretty easy for them to do since they believed that digging up turnips was a much better spiritual practice than living in a fancy temple anyway. During the crackdown on Buddhism, the seed of Luohan was grown into a series of hand forms that could be taught to the people for their self-defense. And when the Emperor’s troops came through the region confiscating any weapons that people had (like swords and spears), new weapon forms were created that used the shovels and walking sticks that could not be taken from the farmers. How is a longer story, for another day.

-Written by Kuwon Shil Seng

Shaolin Training Is Just As Much About The Path You Are On, As It Is About The Dirt Under Your Feet

I once knew a girl who overheard her parents saying that her brother’s medicine curbed his appetite. Because the girl was concerned about her weight, she started sneaking her brother’s pills, taking one every few days. To reduce the risk of her parents’ finding out, she asked a friend who ...]]> I once knew a girl who overheard her parents saying that her brother’s medicine curbed his appetite. Because the girl was concerned about her weight, she started sneaking her brother’s pills, taking one every few days. To reduce the risk of her parents’ finding out, she asked a friend who was using the same medication to give her some of his pills.

Why the fascination with prescription drugs? One reason is availability—they may be right there in the home. Second, many young people wrongly assume that they are not doing anything illegal when they take medicinal drugs without a prescription. And third, prescription drugs seem less toxic than their illicit counterparts. ‘After all,’ some youths reason, ‘if a child can take certain prescribed products, the products must be safe.’

When properly used though, prescribed medication may improve health and the quality of life and even save lives. But misused, it can be as unsafe as street drugs. For example, when a person abuses certain prescription stimulants, he may bring on heart failure or seizures. Other products can lower a person’s breathing rate and ultimately cause death. A drug may also have a harmful effect if it is taken with certain other drugs or with alcohol. Early in 2008, a popular actor died “from a deadly mix of six tranquilizers, sleeping pills and painkillers,” said the Arizona Republic newspaper.

Another potential danger is addiction. When taken in excessive amounts or for the wrong reason, some substances act like street drugs—they stimulate pleasure centers in the brain, which can lead to a craving for the substance. But instead of providing ongoing excitement or helping people cope with life, drug abuse only makes matters worse. It may heighten stress, deepen depression, ruin health and the ability to function normally, lead to addiction, or do all of these things. Victims usually have problems at home, at school, or at work.  How can we draw the line between the proper use of prescribed products and their wrongful use?

Here is when you know you are not abusing it:  You use a prescription drug properly when you take it according to the directions of a physician who is fully aware of your medical history. That would include taking the correct dosage at the right times, in the proper manner, and for the right medical reason. Even so, undesirable or unexpected symptoms may appear. If that happens, tell your doctor immediately. He or she may change your prescription or cancel it altogether. The same principles apply to over-the-counter products: Use them only when you have a legitimate need, and carefully follow the instructions on the label.

Please, if you find yourself being addicted to your prescribed drugs let your doctor know so he can find ways to better help you.

-Written by Amy Nguyen

Prescription Drugs Can Lead To Health, But Can Also Be A Slippery Slope - Use Them Wisely

10,000 HOURS TO MASTERY

It is current sports science theory that says it takes 10,000 repetitions of an activity until it is truly mastered. Once you have done something that many times the same way it is physically hardwired into the brain, and it almost impossible to forget. Think about pedaling ...]]> 10,000 HOURS TO MASTERY

It is current sports science theory that says it takes 10,000 repetitions of an activity until it is truly mastered. Once you have done something that many times the same way it is physically hardwired into the brain, and it almost impossible to forget. Think about pedaling a bicycle, even a short bike ride involves 1000’s of pedal strokes, and when was the last time you heard of someone forgetting how to ride a bike.

For intellectual pursuits cognitive psychologists put the number around 10,000 hours to become an expert in a discipline. Off the top that sounds like a long time, however excluding, homework, extracurricular activities, and studying out side of class will spend 11,000 hours in class. Then if that student goes to university to become a PhD they will spend another 4000 hours in lecture alone.  A more reasonable estimate of hours spent between high school grad to PhD, would be around 9000 hours, this is after the 11,000 hours just to be a high school grad.

So are the martial arts any different? No. We as a culture are enamored with martial arts movies, where someone meets a venerable old master and in a few weeks of hard training the new student is a certified black belt bad ass. In the most recent incarnation of the karate kid Jayden Smith after only training for several hours after school every day for what must be less than a school year can beat other martial artists his own age who have been training for much longer. This isn’t reality.

Myself I have been training in martial arts for well over 10 years, and not two straight days have gone by in that time where I have not trained.  By my own estimates I have trained on average 2hr each day since then, that still only puts me at just over 7,000 hours.

The point of all this math is simple, mastery take time, real time. There are no shortcuts other than sacrifice and hard work. Just as a law student has to study hard for long hours to become a Lawyer, so too must a martial artist train hard for many years before he a become a Master.  Those of us who study in hopes of martial arts mastery know the time the pain and the sacrifice entailed, and do no become discouraged by the height of the mountain, revel in the knowledge that you are treading ground that very few have the discipline to tread.

For those who study the martial arts for recreation this should not discourage them, the martial arts are fun. While the journey is hard, it is exciting too. While not yet a master, I have improved my body and mind, spent time with some remarkable people. Rather than conclude with the cliché “ the Journey of 1000 miles begins with a single step”, I would prefer a lesser-known Chinese proverb. How does one eat an elephant? One bite at a time, the very same way one becomes a Master.

Mastery Develops Like A Pond Collecting Droplets

How A Carrot Can Make You Live Longer

Do you recall being a kid, and having your parents tell to that you have to finish all the vegetables on your plate before you leave the table? As children, we don’t really concern ourselves with why, but as adults it’s important to ...]]> How A Carrot Can Make You Live Longer

Do you recall being a kid, and having your parents tell to that you have to finish all the vegetables on your plate before you leave the table? As children, we don’t really concern ourselves with why, but as adults it’s important to know the benefits we receive from consuming vegetables.

First, vegetables have something in them called “antioxidants”. For those may not be familiar with the term, it is a protective compound found in fruits, vegetables and certain meats. An antioxidant is; any substance that reduces the damage done by too much oxygen especially of fats. When too many chemicals oxidize in the body this causes inflammation of the organs and blood vessels. This “oxidative stress” plays a role in heart disease, aging, cancer and other illnesses. Antioxidants can be found in foods such as spinach, strawberries, peppers, eggplant, raspberries, blueberries, tomatoes, cherries, grapes, pomegranate, kiwi, oranges, and other brightly coloured plants.

Another advantage of vegetables is that are very high in fiber. In reality, gram for gram spinach is much higher in fiber than whole grain bread. This means that they help your digestion and help you feel full. In essence, this means that eating vegetables can help you feel full and reduce cravings for junk food.

Eating right isn’t the only piece of the puzzle. A healthy balance between a great diet and the right amount of exercise can go a long way. This is something that I’m newly experiencing for myself. I used to be the type of person that loved to eat a lot of sugar and greasy foods, without any exercise at all other than the odd walk for errands. Thanks to all of the helpful information I’ve gained here at The Davisville Club, I now understand how much I’ve ignored my health needs. I’ve revised my food intake to include more veggies I like, such as green peppers, cucumbers, broccoli and carrots.  This, combined with some regular exercise should help keep my immune system strong.

Not all diets work the same for everyone as each individual has specific needs, which vary from one person to the next. From my experience, it’s the same way with fitness. Some individuals may require a lot more exercise than others, depending on personal needs. If you’re unsure what your needs are; you can always ask your physician for dietary needs, and you also have the option to seek the advice of a personal trainer for fitness.

My answer to the above question; “what are the benefits of vegetables?” is simply a healthier body and lifestyle. For me, I don’t have trouble getting up early in the mornings anymore when I start everyday with breakfast and vegetables to follow. With winter coming, that means that colds and flu’s are to follow closely with it. Building up your immune system with antioxidants is a great way to fight it. You don’t always need to be perfect but every improvement you can make will help you live a longer healthier happier life.

Written by Jamie Johnson.

Can A Carrot Be THAT Important...YES!

Treadmill vs Elliptical vs Outdoor

Here are my ideas for balancing your training between these running surfaces…

Both are meant to lose calories.  The treadmill operates by accelerating a wide track. It has hand rails for balance and a digital screen within arm’s reach listing the speed, incline, time, mileage, type of ...]]> Treadmill vs Elliptical vs Outdoor

Here are my ideas for balancing your training between these running surfaces…

Both are meant to lose calories.  The treadmill operates by accelerating a wide track. It has hand rails for balance and a digital screen within arm’s reach listing the speed, incline, time, mileage, type of workout and calories burned. The speed and incline can be adjusted accordingly, making it harder and more intense.

The elliptical machine has a set of handles and paddles where the feet are placed. It too has a digital screen with all the bells and whistles of the treadmill. This machine incorporates the arms and legs simultaneously swinging back and forth in unison. This helps to work the upper and lower body at the same time.

Personally I enjoy the elliptical, it burns the same amount of calories as the treadmill but I find that it is much better on my joints.  The effects of both the elliptical and treadmill is pretty much the same, it depends on the length and the intensity of the workout.

Some may speculate that the elliptical has the tendency to be momentum oriented.  Since the leg would alternate going up and down, quite a bit of momentum can distract the work out.  On the other hand, the treadmill makes you do more work due to the fact that your legs are always lifting and comes down at a lower pace.

Which machine is better for you?  That is up to you to answer that question.  If you have joint problems then the elliptical is better, but if you are completely healthy then anyone of the machines is great because they both do the same job.

What about traditional running outside?   There are pros and cons to using a treadmill and just regular jogging outdoors.  If you are training for a running event, then definitely outdoors would be better because you are training your body for the real thing.  When training outside your muscles and joints will be much more prepared for the condition of the event.  Treadmill does not have any downhill running as this would be important for an event that has uneven, or varied terrain.

Adding the treadmill to your training along with outdoor training is good too.  If the weather is bad out, the treadmill is definitely a life saver.  If you are just running with no intention of an event, the treadmill is great piece of equipment to use.  You will not have to worry about weather or temperature.  You can watch television while running and you do not have to worry about your safety.  Treadmills are also easy on the joints due to the smooth and cushioned surface.

Overall, Both running outside or on a treadmill are a great exercise.  Unless you are training for a running event, running outdoors sixty percent of the time will do the trick.

-Written by Amy Nguyen

Where are you going to run today?

Muscular bodyweight and performance

“Most people function better at a heavier muscular body weight”

A few years ago I had the privilege of doing a seminar with Mark Rippetoe.   At the time I was fighting a lot and really into crossfit style training. At the end of the seminar Rip ...]]> Muscular bodyweight and performance

“Most people function better at a heavier muscular body weight”

• Mark  Rippetoe

A few years ago I had the privilege of doing a seminar with Mark Rippetoe.   At the time I was fighting a lot and really into crossfit style training. At the end of the seminar Rip told me something that shook the core of my fitness value system. “You would fight better at about 245”. In a sport where bodyweight relative strength is the name of the game most people are trying to be as light as they can be. Now keep in mind that I was 180lbs at the time, I thought the guy was insane, and popular opinion still suggests that he is but it got me thinking.

Later I found that my lifts weren’t going anywhere, and endurance/conditioning wasn’t getting any better. This happened to coincide with crossfit annual contest, The Crossfit games. On their website they post profiles for a lot of competitors including height and weight and breast lifts. What I noticed was that there was nobody competing with my dimensions save one. Anyone who was my body weight was much shorter than me; anyone my height was much heavier than me. The one guy who was my dimensions had almost identical lifts. This finally brought a realization that everybody has an optimal body weight relative to his or her height.

Today it has become vogue to be very lean, men being below 180lbs and women below 125lbs. This is not only bad in terms of athletics it bad for general health. Muscle has many functions in the body besides movement. Having a higher percentage of lean body mass protects against bone density loss, type II diabetes, Alzheimer’s disease, metabolic derangement, and obesity.

At a low to moderate body fat percentage (8%-15%) a man should weight about 2.7lbs per inch of height. A woman of low to moderate body fat percentage (12%-18%) should weigh about 2lbs per inch of height. This may seem like a lot by today’s standards, but keep one thing in mind, fat is far more voluminous than muscle.  A man with height 6”3 weighing 205, can have a 30” waist provided he is lean enough. Like wise a woman 5”4 130lbs can still be a size 4, and not appear bulky.

Unfortunately putting on lean body mass is a slow process; a lot of young guys cram themselves full of empty calories to put on mass. This practice is great for building lots of body fat and not much muscle. Like wise the popular starvation diets like the slim fast diet and the subway diet are far more effective at stripping muscle off you than body fat.

The ideal process for adding lean body mass is progressive resistance training coupled with a low sugar, high fiber, high protein diet. How high is high protein? 1 gram of protein per pound of body weight. How low is low sugar? Less than 20 grams a day period. These dietary guidelines along with a strength training program made up of squats, deadlifts, presses, pullups and rows will yield a lean, healthy, athletic physique in the shortest amount of time.

-Written by Jan Van Der Kuur, General Manager and Personal Trainer

Take A Moment To Think About Your Perfect Shape

Feel Better for 4 Bucks – A REAL Miracle Supplement

Walking through an unnamed sports supplement store recently, I noticed one very important thing. The higher the cost of a supplement the less effective it tends to be.  The latest hardcore fat loss supplement runs $74.99 plus tax for a three ...]]> Feel Better for 4 Bucks – A REAL Miracle Supplement

Walking through an unnamed sports supplement store recently, I noticed one very important thing. The higher the cost of a supplement the less effective it tends to be.  The latest hardcore fat loss supplement runs $74.99 plus tax for a three week supply. The most cutting edge muscle building, cryoanabolicNO2, pill is $96.99 for a single month supply. However one of the most effective supplements for everything from fat loss, to muscle building, mood stabilizing, and bone building can cost as little as 4 dollars a month. This miracle supplement is Vitamin D.

You can get vitamin D from foods like organ meats and eggs, but these sources only contain small amounts of the vitamin.  The most effective way we get enough vitamin d to survive is from sun exposure, more specifically UVB exposure. Unfortunately UVB is filtered by commercial glass.  Unless you are one of those people who walk around with a lot of exposed skin, and no sunscreen all year round, you probably have low levels of vitamin D.  The North American average of 15 to 18 ng/ml is in stark contrast to the recommended 50 to 80 ng/ml you should be getting everyday.

Maintaining healthy levels of vitamin D can help prevent certain kinds of cancer, Diabetes, and even lower blood pressure. It aids in the maintenance of muscle when dieting, and helps mobilize fats stores so they can be burned for energy.  Studies conducted in the 1950’s on Olympic athletes found 17% improvement in aerobic performance with vitamin D supplementation. In addition, low levels of vitamin D are considered to be the cause of SAD or seasonal affective disorder.

So how do you improve you blood levels of vitamin D?

Follow these simple steps:

1) Find a vitamin D3 supplement.  They are inexpensive and the gel cap or liquid forms are best. Take 2000-3000 IUs per day with a meal

2) Get as much sun as you can without burning. Short periods in a tanning bed, 10 – 15 min once or twice a week is a great option during the winter.

3) If you are dark skinned you should have 3000-5000 IUs per day as dark skin filters out more UVB, thus limiting the amount of vitamin D you get from the sun.

There can always be too much of a good thing. Taking more than 20,000 IUs regularly or a single does of more than 100,000 IUs can be toxic, so please be cautious of the recommended dosage when taking any supplement.

You are probably asking yourself, if vitamin D is so great why isn’t it more popular? The simple answer is that the profit margin is very low, and no one ever got rich selling vitamin D. So head down to your local Shoppers drug mart and pick up a bottle today.

-Written by Jan Van Der Kuur, General Manager

So Many Supplements, So Little Time. Fortunately We Don't Need Them All!

How I Named My Swords

There is great pleasure in developing skills with traditional southern Shaolin weapons. In my case, I particularly was attracted to the swords, the thin and agile Jian straight sword (mine is called Gates of Heaven) and the heavy and powerful black dragon Dao broadsword (mine is ...]]> How I Named My Swords

There is great pleasure in developing skills with traditional southern Shaolin weapons. In my case, I particularly was attracted to the swords, the thin and agile Jian straight sword (mine is called Gates of Heaven) and the heavy and powerful black dragon Dao broadsword (mine is called Gates of Hell). Perhaps you might be interested in how they came to have these names.

Eventually, long after Bodhidharma (aka Damo) had settled in at Shaolin Temple and taught the other monks his Luohan set, his radical Chan style of practice migrated to Japan (where they pronounced it “zen”). At that time, Japanese society was under the dominion of the samurai, fiercely proud and arrogant warriors who stood astride the society. Most people would run in fear when a samurai appeared because, if he should happen to take a dislike to you for even the slightest reason, he could well slice your head off!

One day, one of these samurai entered a small village near a Zen temple. Most of the villagers ran off in terror or cowered in their shops. But sitting in the central village square was one Zen master who did not run. In fact, he did not make the slightest acknowledgment of the samurai – which was a very odd thing to do.

The samurai warrior strode over to him and inquired, “Old monk, they say you know the secret location of the gates of heaven and the gates of hell. Please show them to me”. But the master did not respond, he only sat quietly keeping a not-moving body and a not-moving mind.

To the samurai this was a great affront, an insult made worse by doing so in front of the other lowly villagers. Quite angry, he then bellowed, “Don’t you realize who I am? I am a SAMURAI”! But to this the master only answered (in his most patronizing voice), “Oh, a samurai. How very nice. You look way too scrawny and weak to be a samurai”.

This insolence further angered the samurai, who had never been so insulted by such an insignificant commoner. He reached for his deadly sword and began to draw it. The Zen master remained unmoving and said, “Hah, so you have a sword. You’re probably so weak you can’t even lift it”.

Blinded by his rage, the samurai drew his sword and prepared to slice the monk in two. But still the master did not react. He only lifted one finger and said, “Here you see the gates of hell”.

The impact of these words struck the samurai like a bolt of lightning, suddenly seeing the dangerous effects of his rising anger and his delusion of self-importance. He stopped in mid-swing, and returned his sword to its scabbard. Turning to face the old monk, the samurai bowed in gratitude for the wisdom he had just received. At this, the master said only, “And here you see the gates of heaven”.

What do you, as a Warrior Spirit kung fu student, understand from this old story? When you practice your weapon forms, should you be like the samurai or the master? If you say samurai, I will strike you with my straight sword. And if you say the master, I will still strike you with my broadsword. Is there no escape from these Gates?

-Contributed by Kuwon Shil Seng

Zen and Swords

I hired a personal trainer in the past and realized all the mistakes I was doing while exercising.  I could have easily injured myself if I continued working out by myself.  While training, my personal trainer helped me to rediscover my unknown strength.  He made sure that I did not ...]]> I hired a personal trainer in the past and realized all the mistakes I was doing while exercising.  I could have easily injured myself if I continued working out by myself.  While training, my personal trainer helped me to rediscover my unknown strength.  He made sure that I did not give up too easily because that is usually what I do.  He also watched my form while working out and gave me feedback about my limits and strengths.

Personal trainers are trained to help people do the right exercise that would benefit them.  They have studied everything about the human body and know what should and should not be done to the body.  If you are like me and do not know what we are doing while at the gym it is wise to hire a personal trainer.  Motivation is another reason to hire one.  Honestly, when we exercise on our own are we really consistent and stick to our program, or do we waste time that can be used for an efficient workout?  A personal trainer can help us to use our time wisely doing the maximum in minimum time.

There are some who do not want to go to the gym at all and are afraid they might injure themselves more due to chronic illness.  This should not hold anyone back from going to the gym.  Personal trainers will help those with illnesses reach their goal to get better.  They will work along with the doctor in creating a workout program that suits the client.

Once you hire a trainer it does not mean that you are stuck with them forever.  The trainer will help you with your routine and show you the best work out that suits your needs.  Once you have mastered the workout program you can go about it yourself.

There are those already in great shape and may not need a personal trainer.  If you are one of those people and feel that you are stuck in the same routine and want to go beyond that, a personal trainer will help you to do just that.

Let’s be honest, most of us who want to lose weight would hire a trainer, why?  Again, they have the best program that suits us and knows what we should and should not eat in order to lose the weight.

In conclusion, a personal trainer is a great investment in our health.  We may spend a bit of money but our health is priceless.  So think about it carefully, if you feel that a trainer can help you, go for it!

Are you ready to climb that mountain? (Picture of the Petit Piton in St. Lucia)

Four Foods I Used to Think Were Healthy

(and one that I used to think was bad)

Whole Grain Bread

This food is a victory of marketing. The only positive thing I can say about it is that it is better than white bread, which is kind of like saying poison ivy is ...]]> Four Foods I Used to Think Were Healthy

(and one that I used to think was bad)

Whole Grain Bread

This food is a victory of marketing. The only positive thing I can say about it is that it is better than white bread, which is kind of like saying poison ivy is better than chicken pox. Compared to fruits and vegetables all bread is woefully deficient in most major nutrients, and calorie for calorie only has a fraction of the fiber. In addition many people, especially those of Asian and Celtic decent, have a low level allergy to members of the gliden family (wheat, spelt, oat ect.), which makes these foods even worse.  So when you are planning your weight loss diet skip on the whole grains.

Fruit Juice

While it has loads of nutrients there is just too much sugar in it. Over eating sugar is one of the biggest modern health problems leading to epidemic levels of diabetes in our youth. Fruit juices carry as much sugar as soda pop and synthetic juices are often worse. So skip on the fruit juice unless you prefer the taste to pop.

Milk

Milk is good for one thing – making you bigger. Mothers give milk to baby mammals to help them grow. The proteins and sugars in milk have unique properties that lead to tissue growth. Now if you are trying to get huge to be a football player that’s great. But if you are trying to get lean then you should skip the milk and most dairy for that matter

Flax Seed Oil

Rich in omega 3s and low in saturated fat, how could we have a problem with that? Well there are more than one kind of omega 3s. There are long chain and short chain. Long chain omega 3s like those found in fish, have a laundry list of health benefits. Short chain like those found in Flax and Chia seeds and whole grain bread have no such health benefits and will made it harder to absorb the good long chain omega 3s. It also has a low smoke point and goes bad very quickly.

The Good One Grass Fed Red Meat

Cows are supposed to eat grass and when they do, they are healthier, they taste better and their fat is healthy for you. Grass fed red meat has the same fatty acid profile as wild salmon, but with more iron and magnesium. It also raises the quality of life of the cows and is a more sustainable farming practice. So its better for you, the planet and the cow!

-Written by Jan Van Der Kuur, General Manager and Personal Trainer

Keep it Healthy!

When you look at the vast spectrum of martial arts styles throughout the centuries, you’ll  quickly come to the conclusion that weaponry is an integral part of the development of a martial artist.  Regardless of origin, culture or style, traditional weaponry has become a significant component of how a person ...]]> When you look at the vast spectrum of martial arts styles throughout the centuries, you’ll  quickly come to the conclusion that weaponry is an integral part of the development of a martial artist.  Regardless of origin, culture or style, traditional weaponry has become a significant component of how a person can excel and learn their art.

Here are my observations on why it is so important for students to learn how to wield a traditional weapon:

1. It gives you a challenge.  Most schools that incorporate empty-hand technique often start their students with movements that involve hand-to-hand type of training.  For obvious reasons, this is because a student must first spend time getting to know their own potential/limitations.  That type of training can last a lifetime, but sooner or later a student generally learns a style’s weapons set(s) and in doing so can push themselves harder in ways not seen in empty hand technique.
2. It helps “keep it real”.  Just like learning to juggle, a student can find themselves dropping their weapons or sometimes not exerting the correct balance between power and precision.  When this happens it usually results in a painful hit to the student’s body.  Ouch!  But such lessons keep the students aware of their surroundings
3. It’s fun!  Before you ever considered being a martial artist, did you ever pick up a staff or pair nun-chucks and swing them around?  I bet you did….and it was fun.  ‘Nuff said.
4. It can be done as a two-person training.  One of the best aspects of training with weapons is the ability to train with a partner.  This will greatly challenge your sense of distance, speed and accuracy.
5. It is necessary.  Forget all the other points – this one says it all.  It’s hard to imagine in our modern world, but from a survival point of view it is essential to know how to leverage a weapon for maximum efficiency in self defense.  Even in an urban environment, knowing how to fight with a knife can mean the difference between life and death.
6. It is limitless in it’s application.  Anything can be a weapon!  Martial Arts weapons were designed for combat against empty handed individuals or other weapons, but really anything can be used in a self defense situation.
7. It helps extend the chi.  As a practitioner grows in ability, the internal energy can be focused through the weapons of choice.  A great way to compliment regular chi-kung training.
8. It is symbolic.  Historically speaking, weapons can symbolize a family heritage, a martial arts style or even an ideal.  If you train with traditional weaponry, do you have a “special” weapon that means something extra to you?
9. It becomes second nature, an extension of your mind and body.  A wonderful way to build awareness of your surrounds is to train with with different size weapons.   Try mixing different types of weaponry between bladed, flexible or compact and you’ll find your body adapting in many different ways.
10. It helps extend your power.  Sheer leverage and the ability to cut through tough objects make weapons training an invaluable extension to your abilities.

Make the time to study the deadly arts of weapons training and you will find great satisfaction in at least one of the points I mention above.

-Written by Sifu Alex Gray

Elise and Diana hone their broadsword skills

As we get ready to dive into the holiday season, I’ve noticed that several members at the club have already been talking about various parties they are attending as early as this weekend.  Although it’s only mid-November, many companies have already begun their festivities.  With all the talk and coverage ...]]> As we get ready to dive into the holiday season, I’ve noticed that several members at the club have already been talking about various parties they are attending as early as this weekend.  Although it’s only mid-November, many companies have already begun their festivities.  With all the talk and coverage in the media about drinking and driving, it makes sense to have a look at the various risks and benefits of alcohol and how it can affect your health and fitness.

All alcoholic drinks contain different amounts of pure alcohol, per portion. Alcohol is also known as Ethanol and one portion of ethanol is 10-15 grams.

• One 12 ounce bottle or can of beer
• One 5 ounce serving of wine
• One shot (1.5 ounces) of 80-proof distilled spirits

No amount of alcohol is considered safe but the healthiest dose ranges from 0.5 – 1 drink of alcohol daily. The recommended dose of alcohol varies from gender, body size, height, personal medical history, family history, diet, certain lifestyle choices (smoking) and age.

• No more then 2 drinks daily for men
• No more than 1 drink daily for women
• Over 65 be limited to one drink per day

People have been drinking alcohol for thousands of years safely and enjoyably. It is used in ceremonies and celebrations all over and alcohol can have certain health benefits. Drinking alcohol also has its risks, such as accidents and injuries and can lead to liver disease, certain types of strokes, high blood pressure, cardiovascular disease, peripheral vascular disease, cirrhosis, gallstones, pancreatitis, osteoporosis, and birth defects. Alcohol is a major contributor to breast cancer, and cancers of the head and neck and digestive tract. There is evidence that the risk of getting breast cancer for women who drink high levels of alcohol increases. Cancer begins within the liver. This creates liver scarring.

The biggest problem of alcohol especially among teens to middle-aged adults is suicide, although moderate drinking does not appear to raise suicide risks.

Drinking and driving is the most common fatal accidents for all ages and genders. Everyone is commonly introduced to alcohol during adolescence, around the same time that they are introduces to vehicles. Exposure to alcohol is generally measured in Blood Alcohol Concentration = BAC, and Blood Alcohol Level = BAL. In Canada, the legal BAL is 0% for any person under the age of 21. For those who are above 21, it is 0.5%. 3 drinks for a 200lb man and 2 drinks for a 150 lbs women. The risk of having an accident while driving doubles your BAC by only 0.5%.

More than one-quarter of rapes, ½ of serious assaults and ½ – ¾ of all homicides involve alcohol.

Wine was found to give the strongest protection against cardiovascular disease. It was found to have naturally occurring compounds known as flavonoids. For example, death from CHD is lower then expected from their smoking and high rate of saturated fats in their diet. Red wine is best.

Introducing children to the correct and responsible use of low-dose alcoholic drinks at meals and providing them information about appropriate social uses of it.

Moderate drinking is greater for older men. “Dr. Kenneth Mukamal, an internist at Beth Israel Deaconess Medical Centre and assistant professor at Harvard Medical School in Boston, was the lead author of a New England Journal of Medicine study examining the roles of drinking patterns and heart disease that found, after 12 years of follow-up, that men who consumed alcohol between 3 and 7 days a week had fewer heart attacks than men who drank once a week.”

He believes that the benefits of alcohol lie on the blood vessels and on blockages in the arteries; some people believe that alcohol lowers the chance of heart attacks because it thins the blood. Women at any age were found to have lower risks of heart disease then men. Moderate drinking is also good for women as well, lowering the chance of diabetes and also improves the body’s sensitivity to insulin. It was also found that in older adults, it lowers the risk of dementia.

That’s why everyone recommends that even moderate drinking occur in the home with meals.

So whether you are staying in from the cold, or out at the social gatherings, please take some time to consider how YOU are affected by alcohol.  We want you to have a safe and healthy Holiday!

-Written by Melissa Van Valkenburg

Keep the Holidays fun! But also keep an eye on your alcohol intake too!

Good Cardio Bad Cardio

You do cardio to lose weight everybody knows this the government even states that you should use 60 to 90 min. of moderate intensity cardiovascular activity every day to lose weight.  However walking up davisville ave. recently I saw a good chunk of the Toronto marathon run ...]]> Good Cardio Bad Cardio

You do cardio to lose weight everybody knows this the government even states that you should use 60 to 90 min. of moderate intensity cardiovascular activity every day to lose weight.  However walking up davisville ave. recently I saw a good chunk of the Toronto marathon run by. I decided to count the number of fit looking people I saw. Out of 123 marathoners I saw 14 fit looking people, and I got very generous after person 78.

A study done in 1998 published in the International Journal Sports Nutrition found that the addition of 45 min. of aerobic exercise at 78% max heart rate five days a week for 12 weeks had no effect on weight loss over diet alone. So we both go on a diet, you go to the gym 45 min. a day five days a week and run I stay home and watch reruns of Seinfeld and we lose the same amount of weight. In 2007 The Journal of Clinical Endocrinology and Metabolism published a similar study but over six months and still found no effect.

What about cardiovascular health? Sorry, Dr. Kenneth Cooper popularly referred to as the father of aerobics and writer of 22 books on aerobic training and cardiovascular health, publicly stated in 2000 “there is no correlation between both aerobic endurance performance and health, longevity or heart disease protection”. And this wasn’t just a slip of the tongue in 1987 the publicly stated “people bawling my exercise guidelines exactly, to ignore their diets and their weight…. had a heart attacks at age 55. So I think we can put the rest that cardio is good for your heart.

The best kinds of cardio are those that cause metabolic disturbance. This is that feeling of wanting to curl into the fetal position and just lie there, or that workout that leaves you sweating long after the workout is done.  The best way to achieve this is through interval training.  One very effective method is getting on a stationary bike, warm up for 5 minutes, then pedal as hard as you can for 1 minute, the recover by pedaling at a moderate pace for 2 minutes. Do this three times then cool down for 5 minutes.  This only takes 19 minutes and is far more effective for losing body fat than 60 of areobics.

So to wrap this up, to get the most out of your cardio, go hard go fast, and don’t do it every day.

-Written by Jan Van Der Kuur, General Manager

Go the distance...