Pearls of Wisdom

Training for Life

Nov 2003

by Grandmaster Doc Fai Wong

Yang Family Tai Chi Chuan (standard spelling, using pinyin Romanization, in China is “tai ji quan”) originally had only one form with 108 moves. This is the form that the great Yang Cheng Fu performed for a photographer in the early 20th century and is still a valuable reference. Today most people call this the “long form.”

In China, this form is known as the “88 form,” because some long sequences are counted as only one move. In my schools, throughout the Plum Blossom International Federation around the world, we refer to this form as the “108 form.” This is the original tai chi form practiced by Yang stylists in the old days. However, in the Yang family system, there is another, even-longer sequence form called the “long form,” which is infrequently taught, therefore we don’t call our “108 form” the long form.

In 1949, China turned to Communism. Most of the martial arts systems were not allowed to practice anymore. But tai chi was proven good for health, therefore the government decided to put out a shorter sequence form for the people to practice. In the early 1950s, citizens were encouraged to learn the “24 form.” This form can be completed in four-to-six minutes and has both left- and right-hand movements. The 24 form is not like the original 108 form with its complicated repetitions and the 15-to-20 minutes required to finish. The new shorter form was easier to learn and easier to remember. It had the added advantage for the government of getting tai chi enthusiasts to work quicker!

When a person practiced it three times in a row, it was almost equivalent to the old form. Since the “leftist” Communist government in China developed the “24 form,” people were required to start to the left instead of the right, as was the case with the original Yang form!

Over time more and more people began to practice tai chi in China. This meant many styles of tai chi chuan re-emerged to be practiced there. The Chinese government in the 1960s created a combination form and put the four major styles of tai chi together to become the “48 form.” This 48 form includes the Yang, Chen, Wu and Sun styles of tai chi chuan movements. The 24 form, 88 form and the 48 form have been practiced widely in China for years.

Wushu has almost become a national sport of China. Since tai chi chuan is one system of martial arts, it is included in the forms competition. In the late 1980s, the Chinese government came out with a competition form called the “42 form.” This competition form has the four major styles of tai chi like the 48 form. The 42 form balances the numbers of movements of each style of tai chi. In com- petition the tai chi player is required to accurately demonstrate the movements of each style. No matter what style of tai chi chuan you practice, if you want to compete in tai chi in the national tournament, you must do this 42 form. The tai chi competitor must complete the 42 form in five minutes or less.

Most traditional tai chi practitioners don’t like the 42 form. Each style of traditional tai chi wanted its own division. In the early 1990s, each of the four major styles of tai chi chuan was finally given its own five-minute competition. To fit this five-minute requirement Yang tai chi has a new competition form called the “40 form.” This form is designed to allow the competitor to apply any of the traditional movements from the different lineages. There are versions of movements from Yang style grandmasters such as, Chen Wei Ming, Dong Ying lie, Fu Zhong Wen, Hu Yuen Chou, Cheng Man Ching and others who had learned from Yang Cheng Fu or his students in China. The “40 form” requires five minutes of competition time. If a player performs under five minutes or over six minutes, the judges will deduct points from the score.

Despite the many forms available to the tai chi player, it should be remembered that doing one form properly under the guidance of a qualifled master is more important than knowing lots of forms. Thanks to the many martial artists who brought their knowledge with them when they emigrated from China, and the acceptance over time by the Chinese government, all these forms have become popular throughout the world.

To learn more about Tai Chi classes in San Diego visit: whitedragonmartialarts.com

Training for Life Jan 2002

by Grandmaster Doc Fai Wong

Choy Li Fut is one of the most popular kung-fu systems in the world. A martial artist named Chan Heung, from Xin Hui, Guang-dong province, created the style in 1836. He took northern footwork from Choy Fook, who came from the Northern Shaolin Temple. Choy Li Fut’s Strong fighting fist techniques came from Li Yau San of the Southern Shaolin Temple. Chan Heung’s Buddhist open-hand fighting techniques were handed down from his uncle, Chan Yuan Woo. He named the system Choy Li Fut to honor his teachers.

Choy Li Fut staff and spear forms have both northern and southern China’s unique fighting techniques. When both hands grip the bottom end of the long staff, the techniques are single-ended staff techniques. The kung-fu fighter can concentrate on using the front end of the staff to fight his opponent. If both hands hold the staff in the center, with both thumbs facing each other, it is a double-ended staff technique. One advantage of the double-ended technique is that it is much faster, since Choy Li Fut stylists can use both ends of the staff as a weapon. However, the length of the staff is shorter than the single-ended staff.

In Choy Li Fut there are ten sets of staff forms and four sets of the spear forms. The staff forms are in three categories: single-ended, double-ended and single and double-ended forms. Within single-ended forms, there are five forms or sets: The great banner staff form (dai hung kei guan) is based on the footwork moving in a large triangle pattern like a Chinese lion dancing banner’s shape.

The lifting and smashing staff form (chau sot guen) emphasizes two powerful striking techniques: chau (lifting) and the sot (smashing). The plum blossom lancing staff form (mui fa cheung guen) uses either a single-ended staff or a spear for practice. Diving dragon staff form (chim lung guen) is an advanced staff technique form that has many unique, yet practical movements.

The five point plum blossom paqua staff form (ng dim mui fa bot gua guen) is the basic Choy Li Fut staff form. This form contains the most complete staff fighting techniques of all Choy Li Fut staff forms. For that reason, it is referred to as the staff seeds of Choy Li Fut.

In the double-ended staff category, there are four sets. The flat crutch staff form (bin gwai guen) contains the most practical staff fighting techniques. There is a saying in Chinese martial arts, “If you don’t know the bin guai guen form, you don’t know the Choy Li Fut system.”

Coiling dragon staff form (poon lung guen) is a basic double-ended staff form. It is easy for beginners to learn and good general training in the Choy Li Fut system. The monkey king staff form (hang jieh guen) is also an interesting double-ended staff form. It has acrobatic movements similar to the famous Monkey King of Chinese opera. Another double-ended staff form, twin dragons inhaling air (seung lung kup hei guen) is an advanced double-ended staff form of Choy Li Fut. Most Choy Li Fut schools don’t even have this form in the teaching curriculum. Twin dragons inhaling air has many pressure-point striking techniques.

The only set in the single-ended and double-ended staff form category is the single-and double-ended staff form (seung gup darn guen). This form is the most popular staff form in Choy Li Fut. In fact, plenty of schools only teach this set. This set is important because it contains techniques of the single and double ended staff.

To learn more about Choy Li Fut Kung Fu in San Diego: Visit White Dragon Martial Arts

Martial arts has long been touted as a great activity for both kids and adults.  Here are three reasons why training in martial arts is especially great for kids, adolescents and teenagers.

1.  Physical exercise. In the days of the XBox and the Playstation, and with most PE programs in the public school system being drastically cut or eliminated all together, it is even more necessary for kids to have an outlet for physical exercise.  According to a study conducted by the CDC in 2006, children and adolescents are at higher risk for being overweight or obese than previous generations.  One of the main causes the study points out is a sedentary lifestyle.  Training in martial arts can be a very good source of exercise.  Engaging in a martial arts program 3 times a week can build the exercise habit in children that can last the rest of their lives.

2.  Values, values, values! Kids who learn martial arts at a good school rarely abuse their skill.  In fact, training in martial arts leads to respect for self and others.  It will also build confidence, discipline and a positive attitude.  The structured learning environment in most martial arts schools also helps kids get better grades because children who study martial arts learn to focus and achieve goals.

3.  Self Defense. While training at a good martial arts school, children and adolescents will learn practical self-defense as well as safety strategies that will teach them to avoid unsafe situations.  In national surveys, most kids and teens say that bullying happens at school.  The confidence that comes from learning martial arts can be an effective tool to teaching kids and adolescents how to avoid a confrontation all together.

Training in martial arts can be great activity for kids, adolescents and teenagers.  For more information about the kung fu program for kids at White Dragon Martial Arts visit:
http://www.whitedragonmartialarts.com/groups/kids.php

Training for Life March 1987

by Grandmaster Doc Fai Wong

Are traditional martial arts incapable of change?  Do contemporary martial arts lack foundation and substance? These are two critical questions facing practitioners as they begin the process of choosing a style.  What will happen, they ask, if their traditional martial art must grow to meet 20^th century demands? Can it sustain such change?  Or, is this new art secure enough to withstand the hands of time?  Is there enough moral fiber to carry it through the rough times?

The only way to answer these difficult questions is to compare and contrast traditional and modern styles.

According to the Oxford American Dictionary, tradition is “the handing down of beliefs or customs from one generation to another.”  A traditionalist, the same source says, is a “person who follows or upholds traditional beliefs.”

Therefore, a traditional martial art constitutes a style which has been standardized and passed through generation after generation of martial artist.  Three examples of traditional martial arts are Choy Li Fut Kung Fu, Kuk Sool Won and Kenpo.

Choy Li Fut originated in the mid-1800s in China and included principles handed down from previous generations.  Its founder, Chan Heung, borrowed the best techniques from three teachers (one from northern footwork, one from southern fist and one from southern Buddhist palm) and created one kung-fu style.  The Korean martial art of Kuk Sool Won is a new traditional system.  Although developed in the late 1950s, it is a collection of ancient techniques and principles derived from original Korean martial arts.

Even more contemporary is Ed Parker’s Kenpo, an American Chinese martial art based on traditional martial systems.  However, since the same kenpo techniques and forms are taught in standardized fashion in virtually all the system’s schools, tradition has come to the style.

According to the same reference book, modern is described as “new and experimental, not following traditional styles.”

Certainly Bruce Lee’s art of Jeet Kune Do could be called modern.  However, assuming each legitimate Jeet Kune Do school is teaching the same principles, it also has earned the right to be called traditional.  Lee and his followers believed JKD constituted a revolutionary step in martial concept by replacing worn fighting methods.  But if that’s true, could JKD also meet the same fate in 50 to 100 years?  Do JKD practitioners have to periodically change Lee’s concepts and teaching to maintain the art’s modern image?

One can plainly see that traditional modern are prone to overlap.  A good martial art will encourage its instructors to make changes for the betterment of the system.  At the same time, instructors of more recently developed systems should refrain from calling traditional styles obsolete.  After all, even the new martial arts have a background in the fundamental teaching of the ancient systems.

At the same time, a traditionalist who complains about contemporary martial arts should remember the value of any system is its ability to adapt to present-day needs.  Today’s Choy Li Fut, while still considered a traditional system, is far more contemporary than the original version.

There is a place in the martial arts for both traditional and modern attitudes.  Like a new house that cannot stand without a solid foundation, so too martial arts must have both traditional and modern values to maintain the past while building for the future.

To lean more about Choy Li Fut Kung Fu in San Diego visit: whitedragonmartialarts.com

Weather you are just starting out in a fitness program or just simply looking for a way to spice up your current workout regimen you certainly face challenges.  It’s often difficult to create balance in a busy schedule and find both the time and motivation to start a fitness program.  It’s even more difficult to stick to it.  But there is hope!  In the words of comedian and playwright Woody Allen, “80% of success is just showing up!”  Here are a few tips to help you make exercise an habit.

1.  Set a goal.  The number one reason we fail to succeed is that we fail to adequately define our goals or we set a goal which is too big.  Although it’s a great idea to “begin with the end in mind”, try setting a realistic “baby goal”.  Instead of setting a goal to lose 20 pounds, try setting a goal like losing 1 pound a week for 20 weeks.  By taking baby steps, you will see your progress and this will help keep you motivated and on track.  If you try to do too much too soon, you will inevitably meet resistance which will lead to frustration and disappointment.

2.  Make a schedule and stick to it.  Make appointments with yourself to workout like making an appointment for a “date” or doctors visit.  Put your workouts on your calendar and check them off after you complete them.  This is a great way of making your goals and your progress more visual.  Studies show that people who make a schedule and keep it are more likely to be successful in an exercise program.

3.  Don’t expect too much too soon.  See #1 above.  Be realistic about your goals.  Remember, when climbing a mountain, you rarely go straight up.

4.  Focus on the benefits.  Instead of looking at how far you need to go to accomplish your goal, look at how far you have come!  This is a simple yet effective way of self-motivation.  How do you feel after your workout?  How does it feel after losing your first 5 pounds?  Imagine a fitter and more slim you!  This can be a powerful motivator for building consistency in your workouts.  Just remember that the benefits of exercise are long term.

5.  Get a workout buddy.  Having a workout buddy that has similar goals will make it more likely that you keep your “appointment”.  A workout buddy can also be a great motivator and and keep you accountable for showing up.  Better yet, you can get a personal trainer!

Starting the exercise habit is just like any other habit.  At first it will take some initial energy, but once you get going it becomes easier to keep it going!

Learn about 5 Ways that Martial Arts Stimulates Metabolism

A recent study which appeared in the British Medical Journal shows that fast eaters who eat until they are full are three times more likely to be overweight than slow eaters.  The study measured the eating habits of nearly 3300 Japanese adults.  The adults in the study reported how quickly they ate and weather or not they ate until full.  The participants had their height, weight and body mass index (BMI) recorded.

Most participants weren’t overweight, but the study found that the odds of being overweight were three times more likely for people who recorded eating quickly or until full.

Here are a three tips to help you eat more slowly.

1.  Never eat alone.  When you eat alone, you tend to eat faster and in greater quantities.  In contrast, dining with others will help you to slow down your pace, by interjecting your meal with interesting conversation (imagine that!).  People also tend to eat in smaller quantities when dining with others.

2.  Avoid fast food.  Most people who eat fast food tend to eat it in their cars and in a very short amount of time.  As we rush through our busy, often chaotic lives, we forget that dining can be a source of relaxation and stress relief.  The quick meal devoured in the parking lot of some fast food joint could hardly be called relaxing.

3.  Chew, chew, chew, and chew again.  Horace Fletcher was known as the Great Masticator.  Fletcher recommended that all food be chewed 32 times before swallowing.  He said that prolonged mastication prevented overeating, improved dental health, and increased nutrient absorption.  As an added bonus Fletcher also stated that this habit saved money too!  The act of chewing food fully has been known as “Fletcherism” ever since.

Eating slowly will help you to reduce your overall food intake.  It will also help you to lose weight, aid your overall digestion and help you to enjoy your food more.

Learn about 5 Ways that Martial Arts Stimulates Metabolism