Traditional foundations for a modern life

Dit Da Jow

2011-12-13T23:16:00.000-08:00

Dit Da Jow or Bruise Hit Liniment is an herbal tincture used to improve circulation, release stagnation for quicker healing of bruising and is a great supplement to iron palm conditioning. There are almost as many Dit Da Jow recipes are there are martial arts styles. Each recipe different from the next, some improve all bruising and soreness others focus on the quick recovery of joints and ligaments. Grandmaster Doc-Fai Wong's Dit Da Jow recipe comes from the late Great Grandmaster Lau Bun, a famous doctor in San Francisco's Chinatown.

Packets of the dry herbal ingredients are prepared by Grandmaster himself and can be brewed at home or bottles of brewed liniment can be purchased from the Plum Blossom International Federation Headquarters School in San Francisco. Each batch is soaked for over one year to fully release the medicinal qualities of the herbs before being bottled and packaged.

There are many ways to apply Dit Da Jow Liniment, most commonly a light amount is applied to a cotton pad which is then applied to the bruised or injured area. The liniment is then massaged into the affected area with small central circles that increase in size, spiraling outward. A cooling sensation will set upon the injured area as the pores open and the liniment absorbed. It is recommended that Dit Da Jow be applied up to three times daily for moderate to serious bruising.

For Iron Palm conditioning, wash the hands in Dit Da Jow followed by standing meditation. This can be done both before and after iron bag training to prevent injury and bruising.

Dit Da Jow must only be applied topically, and never ingested. If the skin becomes irritated, refrain from further application. It is also very important to wash hands that come into contact with the liniment before eating or touching the face.

Dit Da Jow is a very handy and useful remedy for bruising and everyday injuries. However, it is best that one fully researches or consults with a Chinese Herbalist, Acupuncturist, or Dit Da or Tit Da Doctor before usage.

The season of giving

2011-12-05T17:40:00.000-08:00

Here we are again, in the holiday season of giving. Stress seems to pile up with budgeting time and money to fulfill holiday requests and wish lists, and all on top of our regular hectic schedules.

The ideal of the 'holiday spirit' is of brotherhood and joy, family and friends, not the stress and exhaustion it tends to become. Consequently, these factors create just the opposite of cheer as patience and respect for one another is easily lost.

So what is a simple remedy to relieve the stress and exhaustion? The answer is simple, to gift one of the most overlooked people on our lists... ourselves.

We need to gift ourselves with quality personal time away from the stresses of our day, practice! Whether it be sweating out an intense workout in group class, hitting the bags and practicing forms, or taking some time to breathe and meditate, the best gift is some pure, filtered, genuine time.

Be selfish, workout, practice! Clear your mind, and then get back out there to embrace the stress with true holiday cheer.

Direct from Grandmaster

2011-11-07T11:36:00.000-08:00

There is huge news in the Plum Blossom Federation, a new online video magazine with Grandmaster Doc-Fai Wong. Weekly video posts all about the system, techniques, applications, energies, history and masters of Choy Li Fut Kung Fu.

This is an amazing change to learn from Grandmaster as if being there in person. Now students worldwide can have the chance to learn directly from the source!!!!

More info at PlumBlossom.net

Philosophy through movement

2011-07-26T00:07:00.000-07:00

Philosophy seems to go hand in hand with the martial arts. One's epiphany becomes great subject matter for later on conversation. There, fellow students can relate and help each other grow and learn in the arts. It is quite important to reflect on one's own experience to see progress and find a better way to do things. In fact, many students will also look towards books and other masters teachings to fill their spiritual needs in the martial arts.

Although it is an integral part to one's own improvement, martial philosophy must not be dwelled upon. It quite often becomes the focus of training and can easily hinder true progress. Much like the tai chi symbol, the yin and yang, there must be balance of mind and body.

It is important to analyze one's progress, however not much is to be accomplished by merely thinking about it. Get up, practice, think about it, and practice some more.

Efficiency

2011-07-18T21:21:00.000-07:00

We live in instant times, we can speak instantly to someone half a world away as if face to face, we can send documents in a fraction of a second and prepare food in a matter of minutes. We can get what we want almost as soon as we realize what we need.

Although this is very convenient and makes us able to do more, we have become impatient with the natural pace of things and often seek out ways to make our time more productive. One such way is multitasking. We spend hours a day, producing more in less time. Most call this efficient, however it tends to be over emphasized and truly becomes counter productive. Rather than adding twice the stress of the day doing half of two projects at the same time, it is much more beneficial to take one task head on with full devotion. This is how you should approach your martial arts, rather than learn ten things at once, develop and build one factor to be strong that when you should shift focus, it still naturally progresses with you.

Focusing on the moment and the task at hand is more than something to talk or think about, you owe it to yourself to let your body and mind work together on the same project for the best results. If you can do that, you have already taken a large step in your training.

Devotion.

2011-07-11T15:45:00.000-07:00

Commitment of oneself to the moment and to dedicate every last thought, breath and intent of the being to the technique is the true way of the martial artist.

The term "intention" is an amount of focus that the practitioner puts into their movements both physically and mentally. Though it is easy to move fast and punch hard, without the mind behind it, it is merely dancing.

The mind must balance the body, and the body must balance the mind. When one throws a strike as if using it in the moment of combat, the body and mind are unified and the depth in technique is seen.

Take Sifu Jason Wong for example, the already powerful strikes are thrown with the intent to effectively drop an opponent. This strong and powerful intention is seen within movement. Here is Sifu Jason Wong performing the very powerful Dragon Tiger Set.

Intention does not always appear forceful and aggressive as in hard movements like the Dragon Tiger Set, the focus can be seen as well in the soft, circular, devastating internal movements. Watch as Grandmaster Doc-Fai Wong performs the Snake set, beautifully, artfully and truthfully as how the techniques would be used in combat.

Grandmaster's Snake Form

One can still see the high level effectiveness in both sets, yet contrasting in basic appearance. Both types of intention must be exhibited to truly become a full rounded martial artist. This can be acheived by smart practice of your forms. Dedicate yourself to the moment and action, use the mind to guide and the body to strike, yin and yang, together. When you think like it's a real situation, and visualize a real situation, that is the only time you truly practice for the real situation.

Devote yourself in practice, devote yourself to practice.

Get back on the horse...stance

2011-06-07T11:30:00.000-07:00

Often times we get overly concerned with our current form or technique, making sure we learn enough to progress at a steady pace and impress our instructor and peers. We learn new details about our stances, and angles and intention, and work hard to implement them all. But there is more than one way to apply what we've learned.

Take your new details and corrections and go back to the basics. Get back on the horse stance and fix it. Remember, as you progress and advance, your entire art must progress and advance with you. Even the beginning forms must appear advanced, otherwise you limit your own training and all around progression.

For the Choy Li Fut students think about the ribs being tucked properly, and practice your stances. You will notice a more unified core when done properly. For the Tai Chi students go back to the 8 Brocades and keep the elbows down, remember "No lumps, no bumps" and you will see an improvement in motion.

The beauty of both arts is that you will always learn something new, and will always have something to go back and make your basics fun, interesting, and most importantly stronger.

Gauging Improvement

2011-05-16T21:25:00.000-07:00

With another Tournament Weekend ahead of us, we can still easily recall the height of emotions from the last. Hopefully as a competitor, you have gone back to your successes and your failures of last tournament and worked towards improving the two.

As we know, practice makes perfect, and serious practice gets us there faster. If you put forth your goals of improvement after last tournament and worked towards them you have no doubt improved. But the extent of your progress has been determined by your will to exceed your own limits. Remember, your fellow competitors from last tournament have improved as well, and this weekend will show who has worked harder.

My suggestion is to take a more analytical approach to your competition this weekend. Highlight the factors you feel are your best assets and try to break down the elements of those who excelled in their divisions. More than anything else, look at yourself at the end of the day, and compare it to yourself from one month ago. In that, you will see the fruits of your labors, the payoff of all your hard work... your own personal growth.

Good luck this weekend!!!

A last look at Tournament

2011-05-03T17:07:00.001-07:00

After this last weekends tournaments in both San Diego and Concord, many walk away with new medals, new bruises, and even new friends, but most important are the lessons and experiences gained from stepping up and putting oneself to the test.

For the winners, the bar is raised, the newest standard is set. Confidence is built and the hunger to stay on top coincides with the realization of the hard work it took to get there. The champions stand tall, and rightly so, for they have earned their wins through many hours of strenuous work.

For those not so fortunate, much more is gained. Not only will the drive to win grow but the fire and determination will burn much stronger within. Retrospect will provide a spotlight to weakness, and desire to win and determination to get better, stronger will provide the necessary means to become stronger, faster, more connected.

It is through failure that we find ourselves rising up, like the phoenix, brighter than ever, to shine and overcome the next time we step out into that tournament ring.

No matter what, you all have become stronger, just by stepping up to the challenge. It is a matter of what you do with your new power, lessons and experiences which will determine how much you really will improve.

Now take a break, but a short one, as more tournaments will be coming up soon, with Golden Lion's Tournament in Albany, California, and Eastern Ways Tournament in Sacramento, California right around the corner, both on May 21st.

Winning Elements of Tournament Competition 4: Intention

2011-04-12T16:02:00.000-07:00

I will break it down as two parts, beginning and advanced as the term intention is broad and encompasses many meanings.

The beginning level of intention is simply eye contact. Look where you are striking, this shows awareness of movement and technique. When the eyes wander, the student appears unfocused and distracted. A student that can maintain eye contact properly without faltering shows not only focus, but precision and level of memorization of the form.

The advanced level of intention is seen in body language, the body must work in conjunction as if in real combat to produce an energy about the student. Whether it be in Single Whip or a sei-ping-ma tsop-chui, the shoulders and hips must extend forward, with the stance strong and rooted and energy in both hands.

There is a great story by the late Jane Hallander about Grandmaster's powerful intention during a photoshoot. You can read more about it at http://plumblossom.net/Testimonials/hallander.html

With proper practice, intention will not only help improve your competition, but increase internal power and focus.

Keep your eyes up and get back to work!

Winning Elements of Tournament Competition 3: Speed

2011-04-05T17:01:00.000-07:00

To get ourselves prepared for the upcoming tournament in Concord, on April 30th. We have started a series of blogs based on the elements of tournament competition, and more importantly, the factors that will help you to get to the top of your game.

Speed
Speed must not be confused with quickness. Rather than speed, think of timing of action. Punches and kicks must be executed fast, however, the quickness of a strike must not compromise the power of it. It is very common in forms competition that a competitor succumbs to nerves and performs almost 50% faster than how they had originally practiced. Movements become rushed and choppy and both balance and power (the first two winning elements) are compromised. The speed of the punch or kick should match the balance and power of it, to compliment and create a well rounded martial artist.

In Point sparring, speed is paramount. One must be able to recognize an opening and attack it synonymously, without hesitation for the best results. Speed training must be developed by refining the strikes themselves, so that they may be executed efficiently and effortlessly. One way to develop this efficiency is to eliminate "telegraphing" or slight movements before striking that let the opponent know of the imminent attack.

In continuous sparring speed is necessary to strike when the opponent is open, evade when the opponent attacks and block when attacks become too close. Speed in footwork can create the advantage by become a difficult target to hit and also increases the ability to attain better positioning to strike with the most power.

In forms, speed must be applied so that strikes are delivered fast and strong, yet there must be time allotted for the strike to completely release without dissolving for the next strike. Proper speed keeps the form from looking sloppy and rushed. As students become more advanced, varying speeds of techniques can create a dynamic and exciting form to watch.

Develop speed, if you do not know how to do it, ask your instructor. Either way, start practicing!

Winning Elements of Tournament Competition 2: Balance

2011-03-29T14:08:00.000-07:00

To get ourselves prepared for the upcoming tournament in Concord, on April 30th. We have started a series of blogs based on the elements of tournament competition, and more importantly, the factors that will help you to get to the top of your game.

Balance
Balance is key in all areas of competition; sparring, forms, and push hands. Without balance, one cannot support a strong or fast strike. In sparring, poor balance can weaken one's defense and let the opponent in. A strong base can support faster and tighter movements to secure more points in point sparring and the domination of the ring in continuous sparring.

Balance is the essence of push hands, often called rooting, it is what makes a strong competitor. Balance is also a key element to forms as it shows the level of body control of the student. If a student is rigid and unconfident, their balance will falter first.

Every stance must be solid, not rigid. Every strike must be delivered with control as to not overdo or throw oneself off balance. Pay special attention to the core as it unifies the body, connecting the stance to the torso and arms. When kicking, keep the upper body relaxed but still poised. And always keep the back straight, good posture leads to good balance.

Standing meditation, stance training and stretching can all be instituted to your regular forms and sparring training. Of course, all elements will be improved with practice, so get out there and practice!

Winning Elements of Tournament Competition

2011-03-23T00:27:00.000-07:00

As the Plum Blossom Federation tournament circuit kicks off in Concord this April 30th, it is time to get into tournament shape! Over the next few posts I will discuss the elements of a winning performance in tournament competition. Let's first look at forms divisions and what factors the judges are looking for:

Power
Arguably one of the most important elements of the martial arts is power. Power is a display of body connection, coordination and concentration. When the body is conditioned to perform at full speed without showing signs of fatigue, power is prevalent. Properly executed punches and kicks without being stiff or disturbing the student's balance shows control over the self and the form.

Punches must strike hard, yet stay relaxed and snap at the moment of impact. Kicks must be elegant, yet forceful and unforgiving. The hips must guide both punch and kick, otherwise the power will be limited.

Ways to develop power in your forms include striking pads, sparring, and most importantly, practicing 100%, seriously, and with full speed and power. Smart practice will forge the body to not only deliver high powered strikes, but to also support it as it may shift balances in the process. Most importantly consult your instructor for advice of how to increase power in your forms and sparring. Their eye will see the things that are easy to overlook.

One of the winning factors is power, though we cannot call it the deciding factor, it is a prominent gauge of the students progression which should be exhibited in every division, whether it be in Choy Li Fut, Tai Chi or Sparring and Push Hands.

Develop your power, in form and application. Display it it comfortably yet with confidence that one strike will be all you need to stop an attacker.

Pre-workout Diet

2011-03-17T15:18:00.000-07:00

This Saturday is advanced testing, which has been known in the past to last for several hours. During the test, Students are expected to perform at their best in front of Grandmaster Doc-Fai Wong himself. One of the most important factors for testing, as in any tournament or sports competition that is physically demanding is dietary choices. To keep the body running at 100% one has to fuel it properly. Not only does one need to eat healthy unprocessed foods, but time when to eat which foods to avoid cramping or fatigue and promote movement and endurance.

This is an excerpt from a post on www.About.com
Read the full article at http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

What to Eat Before Exercise

Sports Nutrition Tip - energy food for exercise

By Elizabeth Quinn, About.com Guide

Updated February 15, 2011

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

When to Eat Before Exercise

Exercising on a full stomach is not ideal. Food that remains in your stomach during an event may cause stomach upset, nausea, and cramping. To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. This generally takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone is a bit different, and you should experiment prior to workouts to determine what works best for you.

If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster.

What to Eat Before Exercise

Because glucose is the preferred energy source for most exercise, a pre-exercise meal should include foods that are high in carbohydrates and easy to digest. This include foods such as pasta, fruits, breads, energy bars and drinks.
Also see

Sports Nutrition Planning for All-day Events

Planning your nutrition and knowing what and when you will eat and drink is essential if you are competing in an all-day event, such as track meets or other tournaments. Consider the time of your event, the amount of your meal and the energy required. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the event day.

Suggested Foods for Exercise

Eating before exercise is something only the athlete can determine based upon experience, but some general guidelines include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement 1 hour before exercise.

1 hour or less before competition

fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
Energy gels
up to 1 1/2 cups of a sports drink.

2 to 3 hours before competition

fresh fruits
bread, bagels, pasta
yogurt
water

3 to 4 hours before competition

fresh fruit
bread, bagels
pasta with tomato sauce
baked potatoes
energy bar
cereal with milk
yogurt
toast/bread with a bit of peanut butter, lean meat, or cheese
water

Glucose (Sugar) and Exercise Performance

If you are an endurance athlete, evidence suggests that eating some sugar (glucose) 35 to 40 minutes before an event may provide energy when your other energy stores have dropped to low levels. However, you should experiment with such strategies before competition because some people do not perform well after a blood glucose spike.

Caffeine and Performance

Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles. Research, however, doesn't seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches. Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

Foods to Avoid Before Exercise

Foods with a lot of fat or fiber can be very difficult and slow to digest and remain in the stomach a long time. They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort. Meats, doughnuts, fries, potato chips, and candy bars should be avoided in a pre-exercise meal.

Keep in mind that everyone is a bit different and what works for you may not work for you teammate or training partner. Factor in individual preferences and favorite foods, and an eating plan is a highly individualize thing.

_Sources:

_{The Position Statement from the Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in the Winter of 2000, 61(4):176-192.}

_{>Res, P., Ding, Z., Witzman, M.O., Sprague, R.C. and J. L. Ivy. The effect of carbohydrate-protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism.}

_{DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post exercise protein intake enhances whole-body and leg protein accretion in human. Medicine and Science in Sports & Exercise. 2002 May; 34(5): 828-37.}

Advanced Testing Etiquette

2011-03-08T13:12:00.000-08:00

Advanced testing is coming up which means, students will be testing for advanced levels directly in front of Grandmaster Doc-Fai Wong. Here's a quick overview of what the applicants will be expected to perform:

Testing etiquette

Be early to warm up, and turn in testing application and testing fees. Most students show up an hour before testing, half an hour at the latest. All paperwork must be received prior to the test, students without the correct applications will not be permitted to test. Also, students may only test for one rank at a time, there is no skipping of ranks/stripes.

Uniform

Uniform must be clean and presentable, consisting of the Plum Blossom Federation white top, red or blue sash with appropriate stripes and current fringe, black pants and shoes.

Food and Drinks

Because of the stress already in testing and because it will take a couple hours, we'd like to make it a more comfortable environment and encourage testing applicants to bring juice, gatorade, fruit and other snacks to enjoy throughout the test. Bring enough to share with Grandmaster, and other students.

Equipment

Students must be prepared with the necessary equipment for their test such as weapons and/or any other supplies.

Application

Students must present a testing application signed by their instructor. This will avoid any confusion as to which level the student is trying to achieve, and ensures they have permission from their instructor to do so. Testing applications must be submitted before the test.

Testing

Testing will take 2-3 hours, and students will be tested on their entire curriculum. All forms from basic to advanced levels must be prepared and ready to perform.

End of an era

2011-03-04T15:01:00.000-08:00

As a way to reach out to students internationally for over 30 years, Grandmaster Doc-Fai Wong wrote a bimonthly column in Inside Kung Fu Magazine and articles as well. Much knowledge and wisdom was passed along in the columns and articles were educational and informative, but those days are soon to be over.

As of April 2011 Inside Kung Fu Magazine will discontinue publishing it's magazine for all things Kung Fu. Many masters will no longer have the chance to speakout and promote their styles, concepts, and wisdom. It is a sad day in the world of traditional Chinese martial arts, but at least we can look at past issues and articles. Thanks to the efforts of Ms. Edwards of San Diego's White Dragon School Clairemont, Grandmaster's past wisdom has been compiled into 3 volumes titled "Training for Life" and can be purchased on the Plum Blossom International Federation's Website www.plumblossom.net

Though we will no longer be able to look to IKF for Grandmaster's wisdom, he will find a way to reach out to us, in one way or another. We will miss you Inside Kung Fu, and all the work you have done, promoting masters and styles to the world will not go waste. Thank you for your many years of support and inspiration, and we can only hope that this will be temporary and one day we will see you on the magazine rack yet again.

Yin and Yang of the Martial Arts

2011-02-15T15:14:00.000-08:00

The Tai Chi symbol, the yin and yang, represents balance. Light is in harmony with dark, empty in harmony with full. One not only embraces the other, but contains it and is also enveloped by it. This must be present in our minds and training at all times, otherwise we will not meet our fullest potential.

In stillness, there is movement, in movement there is stillness.

Be bent but not bent, straight but not straight.

Remain relaxed while striking.
Train mentally and physically.
To every push there is a pull.
In chin na, have pressure and counter pressure.
Understand the deconstruction and reconstruction of the body.

There are two sides to the art, which when both are embraced can balance one, both physically and mentally. Overall, you must remember that being a martial artist is an obligation to preserve life, not destroy it.

I hope that you enjoy many years of training for something you will never have to use.

Martial Arts on a Silver Platter

2011-02-08T18:29:00.000-08:00

The martial arts are constantly evolving, training methods and applications are improving creating a higher quality and more well rounded martial artist. Nowadays we find to be common knowledge of what past masters staked their lives upon to keep secret within their systems. One masters epiphany generations ago, is now a tip during group class. What took one master many years of experience to discover is now transmitted to the student in a matter of minutes. And yet, this is how it should be. We are in a time where students are presented many of the great techniques of the past without hours of proving themselves. Granted, there are many secrets still reserved for the higher level students that show the qualities and responsibility to uptake such jewels of the system, beginners are in a very lucky position to have all these resources at their fingertips.

Unfortunately, we find ourselves taking such information for granted, and expect more from our instructors and teachers, placing responsibility on them to make us better. Upon the foundational concepts presented to us, we must take it upon ourselves to study and analyze the technique and the concept, seek to understand the inside and outside of the movement, so that we embody the essence thereof. In a sense, we become the technique just as much as the technique becomes us. This takes more than an instructor presenting us with the information, and a drill to emphasize its concepts. It takes us, as martial artists to work and develop ourselves so that not only the movement becomes second nature, but the reasoning and concept of the action itself, so that a single movement can be adapted to any situation, without hesitation, as second nature.

Ultimately, consider this a call to action, the study of the martial arts is more than physical. Practice both in body and mind.

Take a deep breath

2011-02-01T19:57:00.000-08:00

Qi Gung: The cultivation and expression of life force (qi) through stillness and movement. Combined with proper breathing, it enhances the practitioner both internally and externally. Often times qi gung exercises are built upon a foundation of specific breathing patterns.

Tai Chi: Using the diaphragm to pull the air into the abdomen, the breathing level drops. Concurrently, so does the center of gravity of the player, creating a more rooted connection to the ground and an all around increase of balance. The controlled breathing lowers the pulse, increases the amount of oxygen in the blood, benefiting the muscles and brain, as well as surges qi throughout the body so that the player can perform Tai Chi with complete control of body and mind.

Choy Li Fut: Specific call outs are used in correlation with certain strikes. During revolutionary times in China, it was a way to know who was a brother on the battlefield, as most revolutionaries practiced martial arts in secret. Call outs force air out of the body by contracting the diaphragm. This contraction unifies the core to the legs and arms, connecting the body for the most powerful strike. Call outs also force the student to breathe while performing physical movements, supplying more oxygen to the muscles increasing speed and recovery time. Controlled breathing keeps the fighter strong and increases stamina.

What it all boils down to is proper breathing and breath control, without it, our arts are incomplete. There is an old saying that "A man that can control his breath will have the strength and courage of ten tigers."

Practice breathing, with the diaphragm, pulling the air deep into the dan tien. Breathe in through the nose, and out through the mouth. The beauty is, you can practice this anywhere, from a mountain top to a dentist chair.

The Yin and Yang of the Plum Blossom Federation

2011-01-25T10:15:00.000-08:00

I've always been fascinated how complete opposites can balance and compliment each other. Often times, it even becomes circular in the way that one leads to another. Take for instance our two cherished arts of the Plum Blossom Federation, Choy Li Fut kung fu and Yang Tai Chi. Choy Li Fut is very dynamic and explosive, with fast strikes, high kicks and low stances. Tai Chi is elegant, determined, and performed at less than half the pace of Choy Li Fut. Yet both are effective martial arts styles, in developing power, internally and externally.

To understand the reasons behind their doctrines, let's take a quick look at their origins. Choy Li Fut was designed during warring rebellious times. People needed to know how to defend themselves and very quickly. Choy Li Fut not only gave them a solid base for combat, but an upper hand in it's variety of strikes. Tai Chi on the other hand was developed in more peaceful times. This gave the student time to slowly develop each posture to perfection, so that in use, it would be the strongest strike possible. Emphasis was placed on internal development to give an upper hand outside the limits of body size and capability.

As the student progressed through each art a funny thing would happen, the Choy Li Fut student began to soften each technique, focusing on the internal aspect of the art, and the Tai Chi student began to add speed and fajing (power) to the form. Ultimately, they became the same thing, an enlightened martial art.

The truth is, most arts lead to this same destination, varying only in principle and technique. However, it takes the right teacher to guide the student to understand themselves and the art entirely.

Now the beauty of our Federation is that we offer both these arts to all students to practice separate, or simultaneously. Although it is necessary to have a solid foundation in one art, study in the other can result in an increased understanding and ability of technique in both arts. Choy Li Fut students can develop relaxation, correct posture and connection through Tai Chi. Tai Chi students can develop intention and also avoid being too stiff in form.

Just remember all your answers are ready, it's time to start asking!

Hidden in the layers

2011-01-11T16:52:00.000-08:00

The martial arts have so much to offer to us, many secrets are hidden within the forms and can all be accessed through applying oneself with full effort. It's as if each form itself is made up of layers, and each layer provides an answer, a method of how we develop ourselves. As we work the form over and over, we peel away new layers and lessons. Sometimes layers can be more tough to pry away than others, but as each breaks away, a new appreciation for the arts and oneself is developed.

The first layer is always the same, learning the movements of the form. We build our memory banks, and reinforce muscle memory of the techniques themselves. Once the form is memorized, full power and intention can be added, now the form becomes a source of workout and fine detail. The goal of this layer is to perform the set completely from beginning to end as if a continuous motion. After the form has been worked to the point of complete mental and physical memory, each individual technique, or series of movements must be separated from the form with the goal of learning what each technique is doing. Is it a blocking, trapping or redirecting technique? Does it end within a few movements or is it a long combination? How else can the movements be applied? This layer can be a lot of work, it is like trying to guess what ingredients are in a dish that a chef just served you. Once the techniques have been discovered the next layer is to rework the set, as before, to make it a continuous string of techniques. Then the form builds intention and with repetition the body will much sooner react in the best way possible. Each time the set is reworked and trained it becomes a workout for the student which will keep the body and mind healthy.

Each layer unlocks more for the student, and meets particular needs. That is why upon learning the form, you have only scratched the surface of the martial arts. The rest of what you learn, and how far you push yourself, is up to you, to become a master of the art you must first master yourself.

Go practice!

Fill in the blanks

2011-01-04T14:05:00.000-08:00

New Year
New Goals
Demand only the best of yourself

Give only the best you can give

Fill in the blanks

Year's end

2010-12-28T12:01:00.000-08:00

As we conclude another year and look towards a new fresh year ahead of us, it is important that we also look back on what we have accomplished. 365 days is a lot of time to do amazing things, which can easily be overlooked or forgotten as we put more value in the tasks yet to accomplish.

Each year, one of my closest friends goes through and writes out all his goals in a notebook for the year. He has been doing it for the past 6 years and will testify to it as one of the most important things he does. It is like driving on a road with no map, or destination. Getting lost and discouraged will undoubtably result. The goals are like a roadmap for life with key destinations to stop at along the way. They can be as simple as "Meet someone famous" or vague like "Travel" they can also be specific as "50 consecutive pushups" or "Get to my next rank" the beauty of it is, at the end of the year you can look back and see how much you have accomplished. How far you have come in certain aspects of your life, and other areas that need more attention. Like how many career accomplishments were achieved, but to the expense of few trips or vacations.

Some goals will carry over from year to year, but anything written, if pursued will most likely be achieved at some time or another.

This is by no means a way to point out one's shortcomings, but rather admire one's hard work over the past year. There is nothing more satisfying than checking a big accomplishment off the list.

So go through your year, regardless of if you have a list of goals or not, and think about how much you've grown, how much you've overcome, how much you've accomplished.

Happy old year!

Tis the season

2010-12-21T18:26:00.000-08:00

The holiday season is upon us, and right about now everyone's schedules are full with family, friends, and holiday gift shopping. Not to mention, this is all added to the regular day to day duties. This can become less festive and more overwhelming as activities and lists pile up.

While planning your holiday gift giving this season, consider an important person that may not even be on your list....

you!

When we become stressed and overwhelmed our attitude drops and effects everyone we come in contact with. This low is not "Christmas spirit," and can easily be avoided if we keep ourselves in good spirit. So, what is a good way to relieve stress and feel better? Why not schedule a little time for yourself and get back into the studio and workout! Nothing feels better than a great class where everyone is happy to see you, not having to think about what you left behind when you stepped on to the mat. Not worrying about what you need to do after, just being there in the moment.

So give yourself a gift this holiday season, a gift of time to do something for you! Then go back with the cheerful, refreshed attitude that everyone else is lacking :)

Happy Holidays

Hours of effort

2010-12-14T14:58:00.000-08:00

How does one get better?
How do you get better at your martial arts?

Quality instruction, training partners, and individual practice.

Quality instruction and training from an experienced martial artist provides the knowledge and experience of generations of masters. What works is kept and what doesn't is either amended or dropped completely. The past generations made the mistakes so you don't have to, they passed on their secrets and it has accrued to what we all practice, master and evolve now.

Training partners help motivate us to keep progressing through peaks and plateaus. They are on the same part of their martial arts journey and provide insight to what you are going through. They advance, we advance.

Individual Practice is probably one of the most overlooked aspects to progression in the arts. This is because even with the slightest amount of effort, practice is practice and we get better no matter how hard or how light we practice. If one practices a form a hundred times at home, going through the motions, just focusing on getting through the form itself, they will develop a strong memory of the sequence of movements. Knowing which technique follows which, the names of the techniques and when and where to bow. This is an excellent start, but the movements can easily be more refined and developed for both ease and efficiency of motion and martial application.

Basically, put in the effort when practicing. Ten minutes spent with full focus and concentration is better than an hour of interrupted, and rushed movement. Either way, you will progress.... but the best results come from the focused work.

In the Plum Blossom Federation there are many highly skilled and qualified instructors with state of the art training facilities, and respectful student bodies that provide excellent peers.... so the rest is up to you :)

Practice for....

2010-12-01T14:30:00.000-08:00

As martial artists, we constantly practice to better ourselves and to refine our technique. We spend hour after hour, day after day pushing our bodies and minds to their limit. We get good, we get better, we improve and learn more and more all the time.

But what is it that we practice for?

We all have many different reasons and goals to participate and practice, but when do we simply "do" martial arts.... when do we simply "be" martial arts?

For this, I have no answer. I can only show you where to walk on this journey, but you must take the steps yourself. Let this be less of an opinion, and more of a call to action, that you may ponder your reasons for uptaking this lifestyle and answer the question for yourself.....

Why do I practice martial arts?

Mind with body

2010-11-23T14:49:00.000-08:00

As we train in the martial arts, we find ourselves focusing on solely the physical aspect and rightly so. After all, movement is the essence of the martial arts, but we must put just as much emphasis in forging our minds. Many classes are spent punching and kicking pads, bags and even other students, but this is done in a casual environment. Our training partners are our friends, and even in the most intense moments in the studio we still manage to maintain composure and compassion for one another. This in itself is a beautiful thing, that we can learn something so dark as combat yet focus on the preservation of life itself.

But when it comes down to the moment of attack, when your own life is at stake, will you be mentally prepared to do whatever it takes to stay alive? Muscle memory will take us only so far, the rest is intention. A perfect example of this is board breaking. A board is broken by applying the right amount of force at the right location, at the right angle of approach. A six year old is physically capable of doing this, yet many adults suffer through numerous failed attempts. This is because the mind is not in sync with the body. Self doubt or hesitation will result in failure, and all energy applied to the board will bounce back into the students hand which can result in injury. When one is able to clear the mind of doubt, and focus all intent on passing their hand through the board, the body will follow, and the board will break. In essence, the mind breaks the board.

But boards don't hit back, or attack us in dark alleys. Boards don't even move. Thus to be prepared to address a moment of chaos, we must train our intention and mental stamina to handle any situation. Practice your forms seriously, with intention: visualize your techniques, where and how your strikes will hit. Push yourself during class, do one more push up, hold that square horse stance ten seconds longer, don't give up. That is how intention is built, and hopefully it will never need to be tested.

Forms and sparring

2010-11-16T12:19:00.000-08:00

To be a well rounded martial artist one must understand both form and application, the practice and the practical. It takes years of repetition to develop the muscle memory that is necessary for the student to effectively use their techniques without thinking. This is the martial way, to learn how to apply oneself at the most efficient and receive maximum results with minimum effort. However, it becomes a popular debate as to whether or not forms actually help the martial artist become a better fighter.

When it comes to fighting there is no substitute for experience, to develop timing and adapting and combat conditioning: the best way to learn to fight, is to fight. Inherently, with this method, progression will be stunted whether by injury or lack of knowledge of a better method or technique. That is where forms come into play. Forms are techniques, and although movements are large and sweeping, stances are low and wide, they all develop the body to move faster and more efficiently when tightened up for practical usage. Our forms are choreographed shadow boxing routines, and if practiced with the intention of application both the form and the sparring ability will evolve. Serious forms training develops the body and mind, builds strength and stamina, and ultimately teaches the student about themself. When one understands their own movement, they can better adapt it to their opponent. When the art becomes a part of the student, they must hone their technique through partner drills and controlled environments. Then can the student bring their knowledge to the ring and apply it directly.

When practiced correctly, one who works on their forms will benefit their sparring, one who focuses solely on sparring will not be good at forms. Keep the balance, go practice!

Sihing Wong's Recipe for Success

2010-11-09T20:17:00.000-08:00

Regardless of art, whether kung fu or tai chi, it becomes necessary that the student is aware of their body. From the top of the head to the pinky toe, a highly skilled martial artist can at any time, take inventory of their body and account for each individual part. The body can be used to it's fullest potential once this unity is attained: one can punch and block simultaneously and prepare for a followup technique in another direction in an instant. This can take many years of awareness training, but the basics can be developed quickly if the student follows this simple formula developed by Sihing David Wong.

Sihing Wong wanted to give his kids class a simple way to improve their forms for easier memorization and stronger presence in competition. The method worked so well, it was further integrated into teens and adult classes and produced a higher quality of martial artist regardless of age.

Sihing Wong narrowed what makes a form great into three factors:
Stance
Striking hand
Guarding hand

When the student practices and accounts for all three factors, the form becomes complete, and the student begins to develop awareness for the legs and hands. If practiced seriously, the awareness becomes subconscious and the student can begin to focus their awareness to more specific areas of the body (shoulders, knees, elbows etc.) and continue to hone their skills. This method will work best if implemented both in class and in individual practice, which can be done anywhere, anytime.... in other words: Go practice!

Seasons

2010-11-02T14:35:00.000-07:00

As the calendar shifts us over into a new season, we find ourselves shifting over our own priorities and points of focus. Mentally, we find ourselves in a new season. This 'changing of the seasons' should also occur in our paths towards martial arts mastery. We cannot let ourselves get stuck in summer and focus on only one aspect of training. Whether it be application, internal development, forms and the art, self defense, or physical development to become well rounded and progress to our fullest potential we must also shift like the seasons.

Now, take a look at you current focus, are you training the exact same way you were six months ago? How has it aided in your overall progression? Now look at how other aspects can and will improve your training if you expanded your mind and took another approach.

If you find yourself stumped as to how you can supplement your training or 'shift seasons' seek out your instructor for advice. They have weathered many seasons and know the best ways to relate their findings.

Welcome to autumn......

The Study of Martial Arts.

2010-10-26T17:12:00.000-07:00

When you say you study martial arts, to what extent are you really actually studying? Many times it becomes easy to merely practice martial arts one or two nights a week for a half an hour or an hour and leave it at that. Your instructor presents you the information, you nod and agree and don't think about it until the next time you step into the school. You could also be more motivated and practice on your own at home or make special times to practice in the school by yourself. Again, practicing the art.

These are both excellent steps, but not the full progression. Although practice is a substantial factor to your development, it is still only a single piece of the puzzle. To truly study the art, one must supplement regular practice with internalization of theory and concepts behind the art. In other words, do your homework and research the art. The history of the art provides a basic understanding of why techniques are done certain ways, or why the forms have particular names. With the history of Choy Li Fut we find how the art was able to branch out into three major lineages and can then discern easily which form comes from which lineage by merely watching the first dozen movements... or less! The history of our Tai Chi also proves useful in identifying not only the evolution of techniques but also by each style. Take your time and really seek to understand your art by its origins.

These can be found in the many books and articles by Grandmaster Doc-Fai Wong, or just by spending time looking around the Plum Blossom site.

Here is a great start to your study:
http://plumblossom.net/Articles/FightingStars/interview.html
http://plumblossom.net/Articles/
http://plumblossom.net/forum/

Carrying Rank

2010-10-19T14:05:00.000-07:00

Before class you put on your uniform. You change your clothes and your mindset as you mentally prepare yourself for the intense workout and learning to come. As you wrap your sash around your waist you see the color of your progression, you see what you've earned through years of training. In knotting the sash, you wrap up your final thoughts before stepping out onto the mat, without the stress or worries of the day so far, or the events yet to come. You only have one thing on your mind and that is personal development. Learning more, punching harder, kicking higher, doing one more push up than last time... Getting physically and mentally stronger.

But class ends, and you change back into your regular clothes.... and often times, your regular mindset. Once you step out that door, personal development loses priority and you get back to the daily grind. As martial artists we need to realize that the sash itself is only a physical representation of our determination. We don't take off our hours of training, blood, sweat and tears with our sash. Our achievements stay with us, all day, everyday. When we step out that door, we are martial artists, uniform or not. We need to take on our daily challenges with the same effort and determination that we would in the studio. We need to continue to display values and respect for one another, just like how we treat our fellow students and instructors. We need to seek out ways to help rather than criticize. We are all martial artists, at all ranks, all the time.

Don't forget who you are, and how you hard worked to get there!

What makes a school

2010-10-12T16:56:00.000-07:00

Throughout the years I've been involved in the martial arts, in both learning and teaching, I have found that buried beneath the classes, belts and art itself is a community. This grouping of people can harbor relationships comparable to that of a tight knit family. Whether it be Grandmaster, Sifu, Sihing, or Student, everyone seems to play a part in your progression in your training and in your life.

In an overview:

Grandmaster provides the art, the insight and the standard of training, he lives the art and application and is a true inspiration for all in his martial arts exploits. Sifu directly passes on both knowledge and wisdom from Grandmaster and his own experience. Sifu is the day to day of the school and makes sure that not only do you have an art to learn, but a place to learn it, and people to learn from and with. Sifu holds the standard of the school and makes sure all students constantly set and achieve goals and better themselves physically and mentally. The Sihings and SiJes communicate Sifu and Grandmaster's teachings to the students through various training methods in classes and private lessons, and are the go to people whenever there is a question a need for clarification or advice. They can be seen as mentors, but it is truly their guidance through training that is their gift. Senior students are role models for junior students, they often have good insight and advice because they are still in a learning mode and have just overcome the obstacles you are currently hitting. Junior students are open ears to your advice, they are on the path right behind you, treading upon your fresh footprints. Remember, you are only steps away from your junior students, looking objectively where they stand and where you are currently can be used as a gauge of your progression.

So where do you fit in to this equation? Exactly where you are! No matter what, there will be someone ahead of you; use their experience for guidance, there will be someone behind you; provide them with knowledge so they will not make the same mistakes you did and progress faster, and most importantly there will always be someone right beside you; going through the same ups and downs, blood sweat and tears.

It is a bond that fits somewhere between friend and family, but cannot be labeled as either. This is your community, your school, you.... Although the path of the martial artist is an individual journey, your martial arts experience will be influenced by these relationships.

Now get out there and train!!!!!

Finding inspiration

2010-10-05T13:18:00.000-07:00

From time to time, on this long journey of the martial arts, we find ourselves in ruts and plateaus. Both motivation and progression are low, and the best advice we receive is 'just push through it.' The statement is true, and with a stubborn determination to just keep going we break through stagnation and hit the ground running again. But it is not always so easy to keep faith in repeating 'keep going, keep going!'

I often find that in times where I am lacking motivation, it becomes escalated and perpetuated if I focus on it. If all I do is sit around and think about how much I didn't accomplish I feel worse about it and overlook the small amounts of progress I have actually made. That's why it becomes imperative to the survival of your passion, your martial arts to be able to shift focus on personal improvements during low points in training. Simply put, set small goals that will benefit your martial arts. Improve your shifting from stance to stance, focus on speed and height of your kicks, make yourself do 10 more push ups each week!!!

The best way of keeping track of both goals and accomplishments is to keep them in a notebook, that way you can look back and see your progression. It also helps in the periods between slumps, where you can write down questions and new found answers that may come into play later on down the road.

Lastly, even though the path of the martial arts is an individual journey, the road is wide enough for company along the way. Get a training partner, someone who can help motivate you through rough patches and celebrate your accomplishments.

So keep going, keep going..... keep going!!!!!

A limber body is a healthy body.

2010-09-28T13:32:00.000-07:00

Stretching is often done in class following a light warm up. Instructors and class assistants make sure to work the muscles to prevent injury during the rest of the workout, so the student can progress without hindrance of unnecessary injury. Most of the time this is a great formula, the student gets the workout, gains some flexibility and remains uninjured. But we cannot leave stretching behind when we leave the studio. Bruce Lee would stretch up to 18 times a day at his physical peak to remain supple and even more agile.... now I don't expect anyone to follow suit religiously, but the addition of stretching to your daily regimen will have an immense benefit.

By setting a time to stretch out during the day you are not only preventing yourself from useless injury in day to day doings, but also increasing circulation, relieving tension caused by stress and also getting some one on one time to focus on yourself.... a daily meditation, if you will. It's as Sifu Jason Wong always says "A limber body is a healthy body."

Depending on how serious you stretch will be seen in your flexibility, more focus on stretching and keeping a strict regimen could help you achieve splits, but even with the smallest addition of light stretching to your day the results will be felt! Movement will become coordinated and graceful, aches and pains will reduce, stress will also be dissolved... now who wouldn't want that!

Read the sign!

2010-09-21T13:31:00.000-07:00

At the conclusion of each class, students at the Doc-Fai Wong Martial Arts Center call out the words posted on a sign hanging above the class. The sign is nothing special and has no hidden meaning to it, in fact the sign itself is very simple. Yet the sign that has hung above the heads of students, disciples, and even masters for nearly three decades really preaches the essence, the true meaning of the martial arts.

"Practice makes perfect, we need more practice and patience."

Nothing is more simple yet truthful, our journey in the martial arts is self dependent, you get what you give (of course it makes it even easier with a good instructor, curriculum and equipment). The more you practice, the more you will progress, and to give depth to that, the more you practice seriously, the faster and more you will progress.

I am not suggesting to drop everything and practice 5 hours a day... well actually I am hinting at allocating a good 5 hours to your training regimen :) but really, any time spent in serious practice, whether an hour or a minute, will benefit you immensely.

go practice.

Traditional foundations for a modern life

Dit Da Jow

The season of giving

Direct from Grandmaster

Philosophy through movement

Efficiency

Devotion.

Get back on the horse...stance

Gauging Improvement

A last look at Tournament

Winning Elements of Tournament Competition 4: Intention

Winning Elements of Tournament Competition 3: Speed

Winning Elements of Tournament Competition 2: Balance

Winning Elements of Tournament Competition

Pre-workout Diet

This is an excerpt from a post on www.About.comRead the full article at http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm

What to Eat Before Exercise

Sports Nutrition Tip - energy food for exercise

When to Eat Before Exercise

What to Eat Before Exercise

Sports Nutrition Planning for All-day Events

Suggested Foods for Exercise

Glucose (Sugar) and Exercise Performance

Caffeine and Performance

Foods to Avoid Before Exercise

Advanced Testing Etiquette

End of an era

Yin and Yang of the Martial Arts

Martial Arts on a Silver Platter

Take a deep breath

The Yin and Yang of the Plum Blossom Federation

Hidden in the layers

Fill in the blanks

Year's end

Tis the season

Hours of effort

Practice for....

Mind with body

Forms and sparring

Sihing Wong's Recipe for Success

Seasons

The Study of Martial Arts.

Carrying Rank

What makes a school

Finding inspiration

A limber body is a healthy body.

Read the sign!

This is an excerpt from a post on www.About.com
Read the full article at http://sportsmedicine.about.com/od/sportsnutrition/a/EatForExercise.htm