Kung Fu In EssexKung Fu The Series

Wing Chun's Ip Man

As a young boy, grandmaster Ip Man studied the art of Wing Chun. As he studied he learned the rules of the art from his teacher. We are not certain if they were actually written down for him to see or if he just learned them as he learned Wing Chun. It does not matter. What does matter is that grandmaster Ip Man did leave us a written record of these rules, to be remembered and held to for all generations to come. These rules were engraved into stone and placed in the school for all the students to see. These rules have been studied by serious Wing Chun students over the years, however they were not exactly what the grandmaster meant. Ip Ching wrote, in his own hand, the rules and made clarifications to the rules taught to him by his father. These 9 rules must be understood by every Wing Chun student in the world. They are an interregnal part of the training. 

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Academy of Wing Chun

Kung Fu Aims

Kung Fu aims to teach the lessons of respect, fairness to others, harmony of the spirit, and total self control no matter what. These characteristics, when paired together, allow students to achieve success in a hard to deal with society. Kung Fu is all about developing the students overall well being - and following the straight path to mental and physical toughness.

Kung Fu Squirrel

 A bit of fun

Wise words of wisdom

Traditional Wing Chun is a living martial art. It develops while staying within the guidelines the ancestors perfected. When we disregard the traditional aspects endowed to us from the Grandmaster’s we cease to honour their work and their lives.

Confidence

"Self-confidence is the first requisite to great undertakings." -Samuel Johnson

Nothing significant occurs in your life without confidence. Even the most insignificant and mundane tasks of your daily life require an unconscious confidence to do them. To accomplish new tasks and goals, you must first "know" that they are possible. There would be no reason to make plans or put them into action unless you first convinced yourself that those plans would guide you to your goals. Without that conviction, you might be tempted to stop, if the journey to your goal doesn't go as planned.
Have confidence in your ability to reach a goal. Your confidence will drive and motivate you to work hard, even though the challenges are great.

"I Know Kung Fu"

"I know Kung Fu"

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Kung Fu Relaxation

Here is another great article from my late Sifu Master Ron Heimberger 
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Relaxation

Grandmaster Ip Ching speaks of several benefits from mastering the principle of relaxation.  The first and possibly most important benefit of relaxation is that is sets the pattern for learning and eventually mastering the techniques of Wing Chun.

The goal of training is to build correct muscle and tendon memory.  Once you have drilled incorrect body memory they become a habit.  Your body must learn how to move on the correct line of force.  Just drilling punches or movements will not do it.  You have to force your body to become proficient in these movements.  For example:  Drilling punches concentrating on the correct line of power.  Keep your elbow on line.  The wrist, elbow and shoulder must align correctly with the stance.  Paying particular attention to the exact standards of the movement.  This concept remains true in all of Wing Chun whether in stepping, kicking or any techniques.

Again step-by-step is the key for a correct technique.   Illustrated here is another example of a direct line of force demonstrated with a kick.  First, you must keep your foundation leg directly behind your kicking leg.  Second, make sure that the foundation leg remains bent during application.

This principle also applies to defensive techniques.  In advanced stages you must learn to develop your defensive movements.  When attacked try to concentrate on the fastest possible defense.  For example:  When you are attacked with a Lop Sao technique there are several options for defense.  You might utilize a correct Bong Sao, Pak Sao or Tan Sao.  The option will depend on the speed and mastery of the technique you choose.  These skills are developed through consistent Chi Sao practice.

The second reason you should practice relaxation is that it will help you develop explosive power.  An equation taken from Newton’s Second Law of Motion states that one half mass times acceleration equals power.  When you relax, your muscles seem to have more mass.  When your arm is tense the antagonist muscles do not stretch hold the weight of the arm decreasing the mass potential of the movement.  Relaxation also increases your power by increasing your speed.  When your muscles are tense they pull against each other and hold each other back.  Fighting with tension in your muscles is like driving a car with one foot on the accelerator and one foot on the brake.  When your muscles are relaxed your movements will have much greater speed, and therefore much greater power.

Finally, staying relaxed in a fighting situation will help to avoid injury.  When muscles and joints are tense they are more prone to injury.  This situation is often seen in sporting events where athletes are struck during a flexed activity.  Severe injury is often the inevitable result.  When you stay relaxed your body will be able to move with the force of the attack.  Fighters often call this ability, “Rolling with the punch.”

When your ability to relax becomes intrinsic you will have found the key that Wing Chun has given you to unlock your potential. 

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The Wing Chun Fighting Mentality

The Wing Chun

Fighting Mentality

By Ron Heimberger

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“The superior man, when resting in safety, does not forget that danger may come. When in a state of security he does not forget the possibility of ruin. When all is orderly, he does not forget that disorder may come. Thus his person is not endangered, and his States and all their clans are preserved.”

—Kung Fu Tze

To understand and fully utilize self defense principles you must understand the fighting mentality.  When two people of equal skill fight, what is it that pushes one past the other to victory?  The answer is the fighting mentality.  The fighting mentality is a combination of several principles that allow you to survive an encounter.  Now, don't misunderstand this concept to imply that you should be cruel or mean.  However, you must use a certain level of intensity and focus to win a fight. 

We call the first principle of this concept the fighting spirit.  Simply stated, when you fight, you must be willing to go one step above whatever level your opponent is using.  You simply must not try to fight at a lower level of intensity then your attacker.  If your attacker means to simply hurt you; you must be willing to injure him.   If he is seeking to do serious bodily injury or even kill you; you must be willing to do the same to him.  The problem is, determining at what level your attacker is at.  The only true answer is that you don't know.  Therefore, you must fight at the highest level and then use your best judgment to determine when your attacker is no longer a threat to you.

Although, most fights end with someone quitting before serious injury occurs you cannot rely on this response when your life is threatened.  There is too much at stake.  It can be understood that there are three ways in which a fight can be ended.  They are:  You can take your opponent's air or ability to breathe.  You can cause your attacker to lose his consciousness.  Finally, you can take his life.

You can accomplish this end by aiming your attacks primarily at your attacker's throat.  When you attack the throat with a strike it causes an involuntary choking reaction.  Your attacker will try to ease this choking response by grasping for his throat.  This would provide you with an opportunity to escape.  Moreover, if his airway is not cleared he will lose consciousness and might even die.

Although, the throat is clearly the weakest spot on the body, it might not be immediately open to attack or other targets might be more vulnerable based upon the situation.  You might also choose to attack the eyes, which would make it very difficult for your opponent to continue an assault.  Also, you can attack the knees with a kick that would drop your opponent to the ground and allow you to escape without the danger of pursuit.  Finally, you can attack the groin which can cause considerable pain.  However, remember that pain alone does not guarantee that your attacker will stop.

Now, I have defined the fighting mentality or the mentality that you need in order to successfully defend yourself.  I must leave you with a strong warning.  The fighting mentality is only used in a violent confrontation that is forced upon you.  You must never use this mentality outside of that situation.  If you did so it would cause you to be overly aggressive and you might even wind up in jail.  However, when you are attacked and you have no other means of escape the fighting mentality might offer the final key to your survival.

About the Author:

Master Ron Heimberger was a direct disciple of Grandmaster Ip Ching, he was one of the Directors of the Ving Tsun (Wing Chun) Ip Ching Athletic Association. Sifu Terry Estcourt represents Master Heimberger in the UK, anyone interested in learning and training Ip Ching Ving Tsun may contact Sifu Estcourt terry@wingchunuk.com or visit us on the internet at www.wingchunuk.com

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Have a look at this site for all your information on Learning Kung Fu

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Foods Improve Childrens Intelligence

Foods Improve Children Intelligence
Having a child who is active and intelligent is a dream for most parents. Certain food ingredients can provide nutrient intake, body and brain development. Healthy foods that improve children intelligence, is something that parents need to be made aware of. The following are foods that can increase the intelligence of children:

1. Salmon.
Salmon contains omega 3, DHA and EPA. These substances are very important for growth and development of your child's brain function. Children become sharper in thinking and focus more on learning.

2. Eggs.
Eggs are easily available and cheap, the yolk is very good for brain development in children, and can assist children in learning.

3. Peanut butter.
Peanut butter contains vitamin E. Vitamin E is very helpful in the brain and nervous system.

4. Wheat.
Wheat yields glucose as the body needs energy to move. Fibre in oats can release glucose in the body, and also contains vitamin B which can maintain the health of the nervous system.

5. Oatmeal.
Oatmeal provides vitamins to be contained in the body and helps the brain to function at full capacity.

6. Berry.
Based on some research, berries can help to strengthen the brain's memory.

7. Nuts.
Nuts are very good for children since they provide additional energy for activity. They contain vitamins and substances that may help in brain development of children.

8. Vegetables.
Vegetables are very nutritious and also provide for the child's intake of vitamins for the brain. Vegetables are healthy and have a high nutrition such as tomatoes, spinach, carrots and pumpkins.

9. Milk and Yogurt.
Milk and yogurt contain protein and carbohydrates and are a source of energy for the brain.

10. Meat no fat.
Meat no fat is very good for maintaining the brain's memory because it contains iron. Iron is an essential mineral that will make children concentrate and remain focused on learning.

These are 10 healthy foods that should be consumed as health foods to eat everyday. Always provide healthy eating for kids in order to assist their growthand development

Dont forget to warm up

With the very cold weather we are experiencing at the moment you must not forget to warm up before you start any training.
Doing a proper warm up is vital to help prevent injuries to your muscles etc but in the current cold weather this is even more important so what ever you do make sure you include a good warm up to all your training routines.

Good training and a merry Christmas and a happy New Year to you all

Keep your children healthy

The Benefits of Martial Arts for children

We all know how beneficial the study of martial arts can be for kids and adults, but

did you know that the earlier your child starts with martial arts, the more it can help

him or her through some of the important developmental stages?

Martial arts can encourage overall growth in the personality of your child.

When your child is between the ages of 3 and 6, he or she is growing in body, mind

and spirit. These ages are very crucial, as they set the base for your child’s life

pattern and behaviour. Childhood development experts recommend that children in

this age group participate in physical and mental activities to encourage physical

maturity, personality growth and socialisation with others. Learning martial arts can

meet all of these needs at once and also effectively improves physical fitness for

kids.

Martial arts have been recognised by many communities as a way to give children

the ability to face the daily pressure in life. It helps to improve focus for kids, as it

requires children to concentrate and pay attention to the instruction of the teacher.

To be successful in martial arts children must learn to listen, and carefully absorb the

lessons.

By studying martial arts your child will learn that unnecessary aggression is never

appropriate. It is defensive in nature and your child will learn that amicably getting

along with others results from the self confidence to know that he is not going to be

harmed by schoolyard bullies. In short martial arts builds confidence in children..

Other than building self-confidence in children martial arts can bring many positive

changes:

Your child will be more disciplined:

Self-discipline is one of the most difficult traits to cultivate. Children often struggle

with learning in many environments including school not because they lack the intelligence

that is necessary but because they lack the necessary discipline. During martial arts classes

offer repetition, rules, details and protocols that build discipline in a positive manner.

Your child’s health is essential:

Physical fitness for kids is very important and martial arts definitely keep kids active

in a fun environment. It helps to build their overall fitness and co-ordination. Kids

learn self-motivation: By learning martial arts kids can actually track their individual

progress and success as they work up to different levels. Kids work for their own

merits while building awareness that they are responsible for their actions.

Apart from these there are many other benefits of joining martial arts classes.

Martial arts classes can help your kids to focus on their mind and body while

learning to respect themselves, their classmates and their instructors.

These skills, and the confidence that goes with them, can be used for a lifetime on daily basis.

Get the ball for your child’s success rolling early, get them started in martial arts classes as soon as possible.

Healthy Eating

Here is a useful guide on healthy eating that I came across on  www.netmums.com a very good site you should all take a look at.

Healthy Eating Guide

Healthy Eating Guide to switch to a healthier diet today!

Eating simple but good food will make you feel healthier and more alive. It will stop you feeling sluggish and bloated and end mood swings and sugar cravings. It will give you loads more energy, make your brain sharper, and the big bonus is that it will make your skin, hair and nails look better than any expensive product in a jar ever can. It's all about working from the inside out rather than just being superficial about it: it's a deeper health and beauty - and it's so simple. Just easy everyday stuff.

Quick tips to healthy eating

Use the at-a-glance Traffic Light Labelling Scheme to cut down on the fat, sugar and salt in your diet. This really is the quickest and easiest way to switch to healthy eating.

Healthy Eating Myths

Myth number 1: Healthy eating is expensive

We generally think that healthy food comes with a hefty price tag but this isn't the case. A recent survey found that there is little difference in the cost of a healthy shopping basket and an unhealthy one. It was found that a typical healthy basket costs an average £71.78 compared with £71.18 for an unhealthy one.

There is also research carried out by the National Consumers Council that shows that supermarket economy brands have more salt and fat and less meat content than non economy brands, making them not quite the good deal they appear to be.

Myth number 2: Healthy eating is time consuming 

It really isn't! You could get an omelette on the table in 15 minutes flat or salmon steaks, potatoes and broccoli in 25 minutes max.

Stock up on healthy snacks such as fresh nuts (for children over 5), dried fruit, fresh fruit or perhaps a rice cake topped with peanut butter or banana slices. It's tricky but try to get out of the habit of buying snacks like crisps, sweets and chocolates that are high in saturated fat, salt and sugar and low in nutrients.

Aim to cook more meals from scratch. Don't be too ambitious to start with as the change might be too much for you and your family. Perhaps try to introduce one extra home-cooked meal each week.

Don't skip breakfast ... ever. It doesn’t have to be large; it doesn’t have to be cooked; it doesn’t have to take more than a minute or two to prepare. All research shows that breakfast is a very important meal for adults and children alike and helps us all function better throughout the morning. A good breakfast will also help stop the urge to nibble and snack on less healthy items during the morning. Steer clear of sugary cereals, they won't keep your energy levels up for very long. Try out healthier options such as ...

Ø  Non sugary cereal topped with milk and sliced fresh fruit; slice of bread with butter and honey.

Ø  Boiled egg, slice of wholemeal bread, satsuma.

Ø  Yoghurt and fruit smoothy

Ø  Muesli (for children over five without nut allergy), fresh fruit, milk.

Ø  Yoghurt topped with fresh and dried fruit and a little oats or muesli.

Ø  Porridge with a little sugar and milk, fresh fruit.

Drink loads of water - The Food Standards Agency tell us that we need to drink 1.5 litres of water each day. It can stop you feeling hungry and energise you between meals. Avoid commercial drinks containing sugar, flavourings and colourings and opt for plain water or herbal teas for maximum benefit.
Eat loads of oily fish - and if that doesn't appeal then consider fish oils. Whilst there is no concrete scientific evidence yet, the amount of anecdotal evidence showing fish oils help concentration, learning and mood, continues to mount.
Consider buying local organic food from your local food suppliers
If you've got a fussy eater in the family, don't be tempted to buy in junk food because it is all they will accept - inevitably the whole family will end up on a highly processed diet.

High Intensity Interval Training (HIIT)/Interval Training for Fat Loss

High Intensity Interval Training (HIIT)

Interval training can supercharge your fitness, boost your metabolism, burn off that extra fat.  If you haven’t yet tried it you should really consider  including it into your workouts. It is an excellent way to improve you fitness levels.

HIIT

High Intensity Interval Training (HIIT) is about mixing high intensity bursts of exercise with moderate intensity recovery periods.  It’s brutal but has incredible advantages. It’s the quickest way to get in fit, lose fat and supercharge for sports performance. Its all about increasing your anaerobic threshold

Interval Training for Fat Loss

Imagine being able to lose more fat by doing less exercise?   A lot more fat and a lot less exercise. Interval training is the best method for losing fat.  Its secret to success is not in how many calories you burn during the routines but rather on how many you burn after the exercise and where these calories come from.

What is hiit?

HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.

The benefits of hiit

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to game time

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.

So now that I've convinced you that this is a better way, how do you go about doing it?

The specifics of hiit

There are a few different ways to do HIIT training.

You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.

For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.

For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.

HIIT can be done in many ways like sprinting as stated above but you could work this into your training programme on a bike, crosstrainer or even on a punch bag or focus mitts with a partner you just need to be creative.

Working hiit into your training

These types of workouts are very intense and should only be done 2 to 3 times a week maximum. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.

As with your weight training, be sure to take in a post-workout drink to help replenish lost glycogen and repair the muscle tissues.

 On a final note, I must streee that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.

However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.

Health and fitness with a Treadmill

Two of the best ways to maintain a healthy body and prolong life are through regular exercise and having the right diet.  Regular exercise routines are proven to be effective in reducing the risk of serious diseases like diabetes and heart disorders.   

The most common exercises are jogging, running, and brisk walking. These exercises are known to be very effective in maintaining our bodies fit and healthy.

However, running outside in the street on hard ground may cause injuries to your joints due to the shock that it absorbs when running on the hard surfaces.  In addition, weather conditions like snow, wind and rain can easily disrupt your exercise routine.

A better alternative is to use a treadmill at home.  These machines allow you to continue your regular exercise regardless of weather conditions and without the risk of injuring your joints.

There are a large number of treadmill models and they come in various sizes and brands. It is recommended that you compare prices, specifications, and models first before making a decision to buy.

I recently purchased myself a treadmill for use at home and both my wife and I have been using it regularly.

My wife likes the convenience of being able to exercise at home when she is free without being concerned with the weather or having to go to a gym.  

We would recommend a treadmill at home to anyone and when you consider the cost of gym membership it will pay for its self in no time.

5 Ways that can help you stay fit and healthy

1. Drink more water each day.
Aim to drink 2 litres of water everyday this will help keep you hydrated even if you are working out. It will also help to flush out the toxins that have built up in your body.

2. Walk more. 
Even if this is just using the stairs rather than the lift or go for a walk in the park or simply just around the block where you live.  This will get your body moving and  make you feel good.  It may even get you doing some more exercise.

3. Eat more green foods.
This will help you maintain a good ph balance in your body by helping reduce your bodies acidity.  It will also help to ensure that you are getting a good supply of essestial vitimins and minerals. This will give you more energy and focus.

4. Breath slowly.
Take time during the day to really breath deeply and slowly. This will help you to relax and relieve the tension in your body and mind.  This is really good to do just before you have something important to do as it will help you focus on the issue at hand.

5. Get your required amount of sleep each day.

Do you know what state that we spend most of our life in?

SLEEP.  Yes sleep, around a third of your life is spent there and although many may have never given a second thought to sleep, it is an integral part of your overall health fitness. 

Getting your required amount of sleep each day will help you stay refreshed and help your body repair and help you to fight off illness better.  

Following these easy tips for a healthier lifestyle will help you to feel better in your self and help you to stay fit and healthy