Link-> http://youtu.be/GcTVoQvL-Zg

10min Warm up/slow technique,10min heavy bag kicks,30min weight lifting(back,biceps, triceps) Resistance band forearm training(50 reps each side) 10 3 finger push ups,200 crunches. I then went to eat some protein to put some energy back into my muscles for some more cardio training. I ended the workout with- 13min non stop free flow,a great bike ride(Worked my legs,and also cardio),and then stretching. I laugh at the holiday bulge.

In training most people feel the most comfortable with specific direction. If I tell somebody in class to just move their usual question is "how"? This is one of the reasons that most martial arts training programs do no or very little free flow training. It feels very uncomfortable for most people to move with energy in an unstructured way. So most people tend to struggle with the concept of free flow. As More structured movement is learned there are more tools to work with. This helps but…

In training most people feel the most comfortable with specific direction. If I tell somebody in class to just move their usual question is "how"? This is one of the reasons that most martial arts training programs do no or very little free flow training. It feels very uncomfortable for most people to move with energy in an unstructured way. So most people tend to struggle with the concept of free flow. As More structured movement is learned there are more tools to work with. This helps but…

On Dec. 18th I wrote a letter to all of my students, past and present, asking for help. I found myself in a bind with the purchase of the building for our Kung Fu school. The fellow that I have leased from for the last 12 years decided to try to get out of selling the building to us. He has been very tricky and just about got me into a spot where I would not be able to make the purchase. Well, thanks to all of you that have pitched in, we almost have enough money to take care of the closing…

Joseph and I had a great hike up the mountain today.  My energy today was the best it has been since the chemical assault on September 30th 2012.  I got to the first view with a lot less struggle.  My body was faster and I did not have all the tiredness and burning in my muscles.   My mind was way more clear.   These last few months since the chemical assault I kept having small doubts that I would pull out of it.  Today was the day to tell me I already hit bottom and today I am going…

I really enjoyed teaching last nights class.  Thank you to all who participated.  I did not get any video footage but here are a few picks of the variety of herbs we went over.  The two favorites of the night were the Happy Man Tea and the Coconut Marshmallow Cream.   You would think with a name like Coconut Marshmallow Cream it would be an unhealthy treat, but not this one.  It only involved a few ingredients and all very healthy for you.  It tasted simply delicious and it was good for you…

After attending the awesome rejuvenating herbs,teas,and hot cocoa's class, I had a sudden energy boost. I arrived home on my bike quicker and more alert than ever. Also, right when I got home I still had energy. So I threw on some training clothes,and did resistance- training(Biceps,Triceps,Forearms,and Back),free flow,and plenty of crunches. And this was all very late at night too. All I can say is thanks for the awesome info,delicious tea,and cocoa!

When more sand comes to the shores of our lives, we need to adjust. I was reminded of that personally this holiday season, as well as with my pursuit towards my forms test.

I have been able to get my basic staff flow drills and most of the staff form at the 2nd level of forms. It is so fun, but when combined with my nine other forms, I have too much to go over and keep strong in one day. I haven't found the right rhythm for this season just yet, but I am playing with doing my…

When I first started the Kung Fu school, in 1998, I had nothing. Almost no possessions and I was down to my last few dollars. With determination, hard work and a belief in my self I created a Kung Fu school that has impacted so many lives in such a positive way. So much so that I would say the journey has been a great success, so far.

Right now what has been created in the last 14 years is in grave danger. I entered into a 10 year lease with option to buy about eleven and a half years…

Did someone say breakfast? Yep, this is mine. I also had a cup of root chai made with coconut milk.

Today's food: Stir fry with quinoa, hot pepper, grated garlic, grated fresh ginger, grated apple, chopped onions, butter, olive oil and collard greens. A beautiful salad made with kale, arugula, swiss chard, garlic,…

This video is environmental self defense. You might wonder why I am saying that when it looks like it is all about farming.  You need to watch this, because the message is deeper than that.  Joel's lecture hits a wide variety of food issues in our farming system and our health.  He speaks in a playful fun way, that keeps you feeling motivated and positive the whole time.   One of my favorite parts was the question and answer section at the end. 

I would love to hear from you about…

Raw Seed And Nut Spread: 

1/2 cup  raw organic sunflower seeds

1/2 cup raw organic cashews 

1/2 cup  raw organic almonds 

1 tablespoon olive oil ( or a little more)

1/4 tsp sea salt 

1/2 tablespoon organic miso

filtered water, about 1/2 cup

Soak the seeds and nuts overnight in filtered water and a tablespoon of sea salt or for 8 hours.

Rinse and puree with remaining ingredients in a blender until well mixed and of…

It has now been a week and a half since I passed my first level forms test. It was a great workout and confirmation that my practice of the forms has led to greater strength, power, and flow ... though very much at beginner levels still. This past Wednesday I received the the first three basic staff drills and have enjoyed beginning again with new material. I am trying to go through the drills twice a day for 15 minutes to begin getting them solid at a slower speed. I subconsciously speed up…

First, I want to thank everyone who supported Sophia on her first cooking class.  Second, I want you to pat yourselves on the back.  The reason?  Because you are seeking knowledge, you are seeking better health habits, you are connecting to food, which is viably important for your health, your families health and the earth.  

Remember what I said, "It Is About Transitioning Into Better Health Habits", not through depriving yourself of things that you were used…