I'll do it tomorrow...

Today I start with a story my father shared with me a while ago.

It involves a spiritual master that was asked by one of his followers the following question:

"Master, in your opinion what is one of man's worst sins?"

The master pondered for a while, until he finally gave an answer:

"Lazyness"

That story has always stuck with me.

The "Lazyness Virus" seems to be attacking alot of people these days.

Lazyness is to be "unwilling to do any work or make an effort".

Is there any area in your martial art training you've been neglecting?

Is there anything you KNOW you should be doing but you're not?

The following, in my opinion, are some classic cases of lazyness, especially when all of them can be taken care of with a little bit of effort:

Unwillingness to stop smoking
Unwillingness to get and stay in shape
Unwillingness to change bad eating habits

It requires far less effort to make positive changes in those areas NOW than to wait and see the long term damaging effects if you neglect any of these 3 common problem areas.

Refuse to be lazy in the area of physical conditioning, our fitness program is so fast paced and dynamic that there's no time to get lazy and "put-off" your training by saying "I'll do it tomorrow". We all know where that phrase will lead you: Lazyville.

Get your personal station training kit here.

Master Yourself,

Sibok Martin

Crunches are a waste of time?

Yesterday I was going through the different e-mail newsletters I usually get every day (I get about 15 different ones) and there's this one fitness expert that I won't mention but you would recognize the name right away, that has a disliking for Ab Crunches and Sit-Ups.

Claiming most people hate doing them and that there's no real benefit to doing high reps Crunches and Sit-Up work. Saying stuff like:

"Every smart trainer knows that if you can do a resistance exercise 50 times in a row, like you can with crunches, that there is little benefit to body composition."

or

"Crunches are a huge waste of your time. Such a small movement does little in terms of burning belly fat or sculpting your abs."

So if you can do a resistance exercise like, say... Rowing Squats 50 times in a row, it's worthless?

What if you can do 100 to 250 reps of that exercise?

I don't know about you but when I do High Reps bodyweight squats, or push-ups, or Abs, I feel the benefit to body composition.

High Rep Crunches and Sit-Ups do more than sculpt your abs, it makes them punch proof.

I guess it depends what your going for, just showing off your abs so they look good or if you're a martial artist like me, you want them (Abs) to save you when someone's landing powerful body shots to your mid-section during your sparring drills.

We just need to find who has the most experience when it comes to crunches and sit-ups. Someone who's been there, in the trenches and tested if what this expert has been saying makes any sense. Where could we go to get real world experience?

Boxing.

George Chuvalo

Boxing has been around for a long time, all boxers do High reps crunches and abs to create a well conditioned, un-breakable shell. None of them would settle for 50 reps of any ab exercise. They do them like we do them, in the thousand rep ranges, just like George Chuvalo used to do them on an old training video I found of him.

If you want to find out more about our Ab Workout Program covering functional Crunches and Sit-Ups for the martial artist handbook, it will be available very shortly.

Until next time,

Master Yourself,

Sibok Martin

Going back to basics

Just completed another Firewalking course this weekend.

Let me tell you, I enjoy them so much because I learn just as much as the participants do.

I strongly believe that almost all of us already know what we have to do to be successful.

We suffer from one condition.

Short term memory.

You and I need to be reminded on a constant basis of what we already know.

Sad but True.

Take Martial Arts.

Your growth, skill-wise, is in direct relation to how much care went into harvesting strong basics.

Keeping your Guard up.

Breathing and staying loose.

Staying on the balls of your feet.

Lowering your center of gravity.

Spending 80% of your time on conditioning. Etc...

Re-read old books you've read, your personal journal from a couple years ago, and your past goal lists to be reminded of what you know, your memory banks are filled with untapped ideas, motivation, and applicable knowledge that got lost in the shuffle.

Get back to basics,

Sibok Martin

P.S. Here's a book you should review on a constant basis.

Happy Anniversary Sijo & Linda

Today marks my parent's 34 years together.

Sijo and Linda Patenaude

When most couples these days call it quits because of some little argument or the inability to reconcile small differences, seeing my parents happy, in love and sharing the same vision of sharing the benefits of martial arts training they've had since they've met, turning to each other for support during challenges in life and in business.

Raising 4 kids, hitch-hiking to Ottawa with nothing but a gym bag, and proving to themselves and their students that everything is possible if you have a dream and stick to it no matter what.

They have my admiration.

"It's easier to aim when someone did the missing for you."

And for that, I am very thankful.

Sibok Martin

How to instantly accelerate your progress

If you're serious about getting results, today's tip will serve you well.

Let's face it we're all motivated by progress. We want it sooner, better, faster.

Some things need time, like Power and Endurance.

If you stay consistent and gradually increase the demands you put on yourself during your strength training you will see results over time.

That's just the way it is.

But in the areas of skill, flexibility and speed that's a whole different story.

Progress can be accelerated in those areas if you find someone better than you.

Skill wise, one round of sparring with someone better than you will yield faster results in 3 minutes than maybe 1 year of training.

Same thing with speed. Working speed drills with a high caliber training partner will set your reaction time into high gear.

Flexibility is no different. There is a science behind stretching, if you apply the proper exercises with the right knowledge you can make substantial gains in 30 minutes or less.

Someone's better than you for a reason, find out what they're doing and copy it exactly.

Follow this advice in all areas of your life. Everyone you meet is superior to you in one way or the other.

Aim Higher,

Sibok Martin

It's Louse Time! Too much, too soon

If you're new to my list of focused, motivated, self- starters, Welcome.

(if you're not (new) jump right away to today's lesson
below)

Every day I communicate to you the best ways to train and the kind of mindset it takes to get results either in your physical fitness or martial art training.

Friday is always what I call: "Louse Time". Modeled after Bruce Lee's strategy in Enter the Dragon.

You know that part where he's having tea with the government agent but he's disturbed by one of his students and Bruce Lee tells the agent: It's Louse Time! The agent replies with his british accent: "yes of course".

Since I'm 6 years old that scene has always stuck with me and I'll be using that same strategy with YOU every week.

Friday is where I share with you Life Lessons and Direction given to me by my dad (and Sifu) every Friday.

Today's lesson is: Too much, too soon.

That phrase can be traced back to Paul Newman's 1977 Slap Shot movie when there's this general fight on the ice within a few minutes of the first period and the radio announcer hutters these words into the mic.

If we could all live by this simple rule, many problems could be avoided.

Everything you do has to be in balance.

As I mentioned to you in the past you should be training a maximum of 3 times a week.

I keep very meticulous stats and my numbers are best when I allow the most time for recovery.

Sometimes taking an entire week off of doing a certain exercise I'm struggling with will work wonders.

The "Off time" won't just make you stronger but will also allow you to absorb it better. By that I mean, you will perform the exercise with less effort, you'll have better technique, you'll feel like you own the movement, it will be imprinted in your muscle memory.

Let nature take its course,

Master Yourself,

Sifu Martin

Stay on track, the end of year is near

It's coming.

You know.

Back to school.

Back to work.

Summer is slowly coming to a close, are you ready to tackle the fall, give a final push to get everything done on your resolution/action list you filled out in January?

Do you still have that list? I know it's easy to get distracted but you should seriously review it and reclaim that same determination you were feeling on January 1 st of this year.

Maybe you wanted to quit smoking or stick to your training program. Acquiring a certain level of skill and rank if you're in the martial arts.

Changing jobs, starting a business, going back to school. Spending more quality time with your family.

Making investments or going on a trip.

Did you follow through on what you wrote?

If you slacked off (no need to feel bad, many have) we want to give you a chance to redeem yourself and still finish the year strong by arming you with an experience you will never forget.

An experience that will give you the drive to knock off those last few items on your list.

You're invited to join us at the Pagoda, this Sunday Aug. 24 th at 6:00 pm for what will possibly be our last public firewalk of the year.

You can register here.

Aim higher,

Sifu Martin

The lost art of speed training

Ever wonder why some people are slow and predictable while some are fast and accurate?

If you could double your speed right now what difference would that make in your martial art training?

There is one method for increasing speed that I especially like: Hitting Paper.

Most martial artists either don't spend enough time training speed or don't train speed period.

This method for training speed has been around for a long time but made popular by Bruce Lee himself.

At first glance most people seeing someone doing this type of speed training might cringe and discard it. You would be wise not to. If it was good enough for Bruce Lee it's good enough for me.

What is Bruce Lee most recognized for?

You guessed it.

Lightning Speed.

In many areas Bruce Lee was ahead of his time when it came to his training methodology, training equipment, and combat philosophy.

Even being the first martial artist to use reaction timers to time one's reaction speed to an outside stimulus. It is rumored that Bruce had a 0.07 second reaction time. Although timers are faster today compared to the ones used in those days it is still an impressive feat.

We've kept many of his speed drills alive in our own training system. You can pick up our speed training system right here.

Master Yourself,

Sibok Martin

2008 Training Camp Memories

Here are a few pictures from our Training Camp.

If you attended I'm sure these will give you some feel good flash-backs.

If you didn't attend, make sure to be there next year.

Enjoy,

Sibok Martin

Sijo, founder of Fang Shen Do

A 3-day experience you'll never forget

Partner Drills for Reaction Speed

A day on the spider wall

Team drills for stability and balance

Strategies and tactics to throw your partner off balance

In depth sessions about meditation, life and happiness

Multiple Attackers

Goal Setting and Determination

Road Work

Sparring Drills

Cage Drills

Weapon Defense

Locking, Controlling, Submitting the opponent

Physical Fitness, a commitment for life

55 Obstacles in the trees for speed, balance and facing fear of heights

Unarmed combat

It's Louse Time! Serving the Mind or the Heart

If you're new to my list of focused, motivated, self- starters, Welcome.

(if you're not (new) jump right away to today's lesson below)

Every day I communicate to you the best ways to train and the kind of mindset it takes to get results either in your physical fitness or martial art training.
Friday is always what I call: "Louse Time". Modeled after Bruce Lee's strategy in Enter the Dragon.

You know that part where he's having tea with the government agent but he's disturbed by one of his students and Bruce Lee tells the agent: It's Louse Time! The agent replies with his british accent: "yes of course".

Since I'm 6 years old that scene has always stuck with me and I'll be using that same strategy with YOU every week.

Friday is where I share with you Life Lessons and Direction given to me by my dad (and Sifu) every Friday.

Today's lesson is: "Are you Serving the Mind or the Heart"

I'm sure you all had this happen to you in one way shape or form. For example, let's take buying a car.

For months you dream about it.

You've found the perfect car for you. You tell yourself when you get this car you'll be happy and you'll drive it for a very long time.

You get the car, you love the car. A few months go by and that mind of yours says: "There's this other car that just came out, it's nicer and faster than the car you have right now. Maybe you should change it".

The mind always finds a way to screw things up. It loves to measure itself and really, if you listen to it you'll notice it's never satisfied.

Some people do this with their wives and husbands, others with martial art styles, some with their careers, some with the latest fitness gadget, etc...

Make the shift from serving the mind to serving the heart. That is one reason why you've been put here, to MASTER that.

Before you do anything you ask yourself does this serve the mind or the heart. If it's heart you'll never be disappointed.

One way to develop this ability is by walking on fire. Join us Aug. 24 th at our Private Training Center by registering here.

Master Yourself,

Sifu Martin

P.S. As soon as you go to take your first step across the fire bed you'll know exactly who's doing the talking.

Gatineau Kung-Fu School celebrates 10 years

Already?

With last year being a record year of martial art school closures you would be wise to join a school like ours that is established (since 1979) and plans to keep it that way for the next 30 years.

I had the chance to witness the disappointment on student's faces when they shared with me stories of how other martial art schools they were training at suddenly closed their doors.

I usually ask: " Did you research that school? How long were they established?"

"No, not really" they'll say. "It was open for just over a year and they only charged 80 $ a month?"

I tend to buy products or services from companies who are established and have proven track records, that way I don't get any surprises further down the road.


Sifu Patrick and Sifu Christine are leading by example.

Sifu Patrick, Sijo, and Sifu Christine

Offering quality martial arts, a top quality training environment, a positive and dynamic learning experience and genuinely caring about student progress and results.


If you live in the Gatineau area you're invited to test our system, learn our training drills, put our conditioning workouts to the test and even reach your first rank on us.


Take advantage of our complimentary 30 Day VIP Pass. It's the easiest way to get a feel for what we do. No strings attached.


Master Yourself,

Sibok Martin

Finding the right balance

There seems to be lots of misconceptions about "Frequency of training".

The question I get alot is "How many times a week should I train?"

Or some students have the idea that training more will make them stronger or tougher.

If you want to allow for muscle growth, strength, and endurance gains to take place you have to let some rejuvenation take place.

You must allow your body to recover and heal itself or else the very thing you're doing to stay healthy will actually have the opposite effect.

Everything is about balance in every area of your life. The keyword is moderation.

I'm not saying moderate exercise. When you train on those 3 days you've set for yourself, those are high intensity, maximum output training days.

Off-days are used to stretch, perform deep breathing exercises, neigong, weapon training, and balance training.

You can train skill (punching & kicking, footwork, energy drills, etc...) every day but only push your body physically to extremes 3 times a week (Station Training, Kettle-Bells, Sandbags, D-balls, High Rep Conditioning Drills, Power Exercises)

In Neigong we say: "The chi is like a battery, kinda like the one inside a toy you buy at the store, once you hit 16 years of age that battery slowly starts to lose it's charge."

Knowing this, there is no need to drain that battery unnecessarily by over-training.

Martial art training or any kind of physical conditioning should be a way to preserve yourself, not cause you to slowly deteriorate.

That is one purpose of Neigong training. To keep your battery charged because the one that is inside of you cannot be recycled.

Charge battery here.

Master Yourself,

Sibok Martin

Are you growing?

After having gone through our Training Camp this weekend I'm reminded of how unique the experience was. Something everyone should go through at least once in their life.

Today I couldn't help but think about something my dad told me a long time ago.

"In life you're either Growing or Stagnating."

"Climbing or Sliding."

"Living or Dying."

Which one will it be for you?

Are you constantly looking for ways to better yourself.

Do you spend money on external/material things or do you invest in your internal/personal development?

The quality of what you put IN will determine the quality of what you put OUT.

This quote says it best:

"Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I shall have the belief that I can do it, I shall surely acquire the capacity to do it, even if I may not have it at the beginning."~ Mahatma Gandhi

Everyday should be an opportunity to learn and better yourself, our product section contains dozens of ways to do just that. Learn something new here.

Are you sliding or climbing?

Sibok Martin

Wudang Neigong doesn't exist

That's the title of an e-mail from an angry potential buyer I got last week.

He said he looked for it all over the place and couldn't find any information on it except on our website. In his opinion if it's not on the net it doesn't exist and this is a scam.

This is exactly what I talked about in the past concerning this art. It's a SECRET art.

You won't find any information on this particular style of Wudang Neigong because it's been taught underground for the past 500 years. Only recently has it been shared with the general public.

Neigong Partner Training

Ask the common person in China if they know what Neigong is, they'll answer: "yes" but ask them WHERE they can learn it and the answer will most certainly be: "I don't know".

If it's like that in China imagine what people know about it in other parts of the world?

Not much.

With the Olympics now started and China opening its doors to the rest of the world, hopefully we'll see more and more secret training being released in the future.

Although there are no guarantees of that happening any time soon.

What I can guarantee is that we just replenished our stock of Neigong DVDs and we can get them shipped out to you ASAP.

Start learning this unknown internal energy system I've been talking about right here.

Master Yourself,

Sibok Martin

Martial Art Training Camp near Ottawa

The last few days have been hectic.

Sore hands.

Sore back.

17 hour work days.

Digging lots of holes and building obstacles.

All because something big is happening this weekend.

Our Annual Training Camp.

Did you know there is no other Martial Art facility like ours in Canada?

If you live in Eastern Canada it's an event you won't want to miss.

It's a unique experience you will never forget.

At the end of Day 3, a great feeling of accomplishment is felt and you'll wish you could stay one more day.

Something happens when you're surrounded with highly motivated individuals, when you're pushed beyond what you thought was your threshold, when you face fear and come out on top, the energy is electric and contagious.

I have to admit when everyone is gone on Sunday night I feel an emptyness inside. Kinda like how actors go through a down phase after they've completed a film and they're out of the media spotlight.

But YOU on the other hand will leave cranked up and ready to take on the world, the energy you've acquired during these 3 days will last you an entire year, and the memories: a life time.

You'll come back to your regular class training on fire and armed with a new set of tools to combat fatigue, set goals, you'll know what a "never give up attitude" is and not just a fancy tag line, you'll be tougher, stronger and more determined that your fellow school members who haven't attended.

On your drive back home you won't be able to stop yourself from thinking and reviewing mentally all the things you've learned and went through, enough just to get that exciting feeling all over again as if you were still there.

Do not miss this opportunity,

See you there Friday between 5:30 and 6:30 pm.

Aim Higher,

Sibok Martin

"This time, like all times, is a very good one, if we but know what to do with it." Ralph Waldo Emerson.

Choose your life experiences wisely.