The Shaolin Guide To Believing In Yourself

John Wooden, an American basketball player and coach said,

" Don't let what you can't do interfere with what you can"

I see this in the students who come and do personal trainingwith me. They focus on what they can't or perceive they can't do. I train them hard so that there mind can no longer keep up with their body, it's then that all thinking stops and they surprise themselves by doing something their mind had told them was impossible.

It's the same with people who train with my DVDs. I've created a graded path starting from beginner level and working up so that all you need is yourself and a DVD player. You don't need any equipment and you need very little space. The teachings are exactly the same as what is taught at the Shaolin Temple in China. Exercises designed to help you let go of your thinking mind and get a direct experience of Zen.

Through making these DVDs I've removed the can't. If you really want to train then you can. You don't need to go to China. You don't need to go to a gym or a dojo. So stop making excuses. Start where you are. Now is the only place. Now is the perfect place. The way you approach your training gives you an insight into the way you approach your life. 

www.shifuyanlei.com

Circuit Of Change

Some people call circuit training a shortcut to fitness. It burns up to 30% more fat than a typical workout, while rapidly elevating fitness levels. If you're a runner and you mix in circuit training, you'll find an improvement in your long distance times. 

Many people ask me if I do weight training. I don't. My Shaolin Circuit Training DVDs are the main workout I do on a daily basis. These DVDs are designed for fit busy people who want results fast. Combining push ups with punches while keeping the heart rate elevated means the muscle are being constantly challenged.  If you're pushed for time then you'll achieve more from circuit training than any other type of exercise. 

Shaolin Circuit Training combines cardio and strength training into 9 tough interval circuits.  The level of intensity depends on how hard you push yourself but you should be working at an uncomfortable level of exertion the entire time. How many punches can you do in round one? How many kicks can you do in round five? How about the final round? It's a good idea to make a note of this so you can track your improvement.

Alternate between the Circuit Training Volume 1 and 2 on different days so you're focusing on building the strength of your arms or legs and improving the skill of your punches and kicks. I recommend you alternate these two DVDs twice a week and then, if your doing 5 or 6 workouts a week, do any volume from Shaolin Bootcamp or Shaolin Workout. If you've more time then you don't need to follow the Qigong at the end of the DVD but can do your favourite Qigong followed with the Instant Health Massage. And remember, even though you're out of breath, it's still the breath of Qi. Training in Shaolin means everything we do is a meditation. Even circuit training.

Shaolin Circuit Training is not suitable for beginners.

 Shifu Yan Lei teaches a graded path to Shaolin. Click for more details

Just Do It - How To Achieve Your Dream

When I was seven years old, my mother asked me if I had dream? I said, "Yes, I want to become a martial artist." Then she asked me, "Do you know which is the highest part of your body?" I said, "My head and my hair." My mum said, "No, it's your hands." She told me, "Your mind make your dream happen but your mind cannot make your dream come true, only your hands can do that. This means, you can't just think, you need to do."

 Life is about doing, not thinking. Action not words.

I'm a martial artist. A martial artist doesn't just teach people, he also trains. If you only teach and never train then you never learn new things and you can't grow as a teacher. I want my students to make a decision: know what you want to do, make a strong plan and challenge yourself to make your body healthier and healthier. 

Take action today. 

Shifu Yan Lei teaches a graded path of Shaolin Kung Fu & Qigong. For more details of how you can learn in your home click here

A Beginner's Guide To Transforming Yourself Into A Shaolin Warrior

I've had many enquiries from people who haven't done any fitness or martial art's training for many years and have asked me how they can use the Shaolin Workout DVDs to get back into shape. This month I share with you a programme based on Shaolin Workout Volume 1. If you're in okay shape or you want to move up a volume then you can use the same principles for Volume 2 and 3. Please note, that these are guidelines only and you shouldn't undertake a new workout regime without checking with your doctor first. 

The Shaolin Workout - A physical and spiritual overhaul

The Shaolin Workout is designed for the martial artist but it can also be used as an exciting fitness regime. The beauty of Shaolin Kung Fu is that it carries us through each phase of our life, boosting our metabolism, helping our heart and increasing our flexibility and coordination.

Welcome To The Class

The DVD is designed exactly the same as the beginner's class so it's perfectly normal if you struggle to follow it. If you come to my class, you wouldn't be able to follow it either and neither would I expect you to. I also don't slow the class down for you. I advise you to do what you can and do a little bit more each time until you can follow the whole class in one go.

If you're seriously unfit then before you undertake the Workout I advise you to do Qigong and combine this with walking then jogging. Only when you can jog for a full twenty minutes would I say it's okay for you to join my class. And remember, you should always check with your doctor first before beginning any workout programme to make sure that it is suitable for you. These instructions are for guidance only. If you experience any pain or dizziness then stop immediately and seek professional advice. 

The instructions below are meant to be used with the Shaolin Workout Volume 1 DVD so press play and let's get started.

Stamina Training

Your class with me begins with Shaolin Circuit Training. This anaerobic training consists of short bursts of intense exercise. It's very demanding but research has shown that it's one of the most effective ways to build fitness levels and lose weight. 

We begin with press ups. The quality of the press up is more important than the amount of press ups. In the time it takes us to do 10 press ups you do 3. It's the same with the horse stance squats. Keep your back straight and make sure your alignment is correct ( see p128 of my book Instant Health for details of alignment). As we do ten, you do five. Same applies for running. Keep your stomach muscles engaged and instead of doing 100 do 10 or 25. You will get out of breath, you will sweat, your face may get a little red but keep your body relaxed. One of the things we tend to do when the going gets tough is tense up. But this uses more energy. Think of yourself as relaxed as a great boxer or an Olympic runner. 

Stance Training

If you're totally new to martial arts then I recommend you go through the stances in my Instant Health book first. Correct alignment is crucial. If you are older, have back problems or you haven't exercised in a while then keep the stances much much higher than myself and my students. You will still gain the benefit of the stance. These stances build strength, flexibility and coordination. Getting the stances correct is the secret to getting the Shaolin forms perfect so follow them at your own pace. Speed is not important. Getting them right is.


Combination Training

If you are totally new to training then skip this chapter and move onto stretching. As you begin to find the class easier and easier then you can factor in the combination training later on. 

Stretching

Pause the DVD for each section and take more time for each part of the stretching. This is a time to listen to your body rather than my instruction. Breathe into your stretch and tune into your body to see how far you can go. Please don't be put off by the splits. The splits not only stretches the legs but it also opens the hips too so it's good to aim for the splits and not to worry if you are miles away from the floor. 

Five Basic Kicks

The kicks are another way of increasing flexibility and opening the hips. The Shaolin Way To Flexibility is to use stretching first then power afterwards. This gives a different quality to our stretch. A person who practices yoga may be flexible and able to kick high but their kick will have no speed or power. If you are a martial artist then speed and power are vital. The muscles enjoy being used in different ways. It is good for them.  Do five of each kick rather than ten of each. Take your time and keep your kicks low but straight rather than high with a bent leg.

Maximize Your Power

One of the secrets to retaining energy and having powerful kicks and punches is to stay relaxed and only use power at the end of the kick or the end of the punch. Another trick is to imagine that there's an opponent in the room with you. You don't want to show them how tired or out of breath you are so you need to find ways to control yourself. 

Mixed Level Training

This is another chapter you can leave out until you are able to do the rest of the DVD. Go straight to Qigong. If you have time then run through the whole Eight Treasures Form from Instant Health or The Way Of Qigong Volume 1 then finish with the Instant Health self-massage. This will calm your body down, help your Qi to flow properly, oxygenate your internal organs and you make you feel energized and relaxed. 

Track Your Progress

It's a good idea to make a note of how many press ups, squats and runs you do each time so that you can see how much progress you made.  You'll be surprised at how quickly you progress. And it's not all about the external, it's about the changes that you are making internally. Alongside your growing fitness, you'll find your confidence growing too. I've had many students who have made changes in their life that they've always wanted and their regular Shaolin Workout has helped them to make them.

How Many Times A Week?


If you're training as a martial artist then you need to train 6 days a week, for health and fitness, four times a week is fine. Make sure you keep surprising your body, read my blog post: Are You In A Workout Rut to find out more, and add in some kung fu running from my  youtube video.

When are you ready to move up a class?

Don't get too comfortable. It's good to vary your routine. Once you know the moves and can go through the DVD then you can start to work with Volume 2 and alternate the workouts.

The key to stay motivated is to keep a regular routine.  There has to be a very good reason for you not to do it. Tiredness and not enough time are excuses not valid reasons. Track your progress, stay relaxed and enjoy your training. This is time for you. Forget life and family pressures. By taking time out, you will be able to handle the stress in your life in a much calmer way. You are transforming yourself into a Shaolin Warrior. And rememeber, Shaolin Warriors come in all shapes and sizes.


The Shaolin Workout Bundle: Volume, 1,2 & 3 

SHAOLIN TEMPLE FIGHTING SKILLS - PART ONE

EVOLUTION OF FIGHTING TECHNIQUES 

The Shaolin Temple in Henan province, China, was founded by a humble Indian Buddhist monk called Batuo around 495 BC. In 517 BC the Bodhidharma travelled from India to the Shaolin Temple, where he founded Ch’an Buddhism or what is more commonly known as Zen. The legend is that when he arrived at the temple, he discovered the monks were weak from practicing sitting meditation all day, so he conceived and taught them a series of internal and external exercises to increase their health, strength, and vitality. These later developed into what we now call Shaolin Kung Fu and Shaolin Qi (Chi) Gong.

Throughout the history of the temple, there has been a steady stream of monks bringing the best skills from the Asian world, combining them with ancient Shaolin skills, and then refining these modified skills for optimal effectiveness. The Shaolin Temple Fighting techniques are not pages from a history book but are something that are as alive and relevant today as they were thousands of years ago. Bringing Shaolin martial arts to the West is another chapter in the Shaolin book, and as a 34^th generation fighting disciple from the Shaolin Temple, I continue with this tradition today.


THE ART OF WAR

At the Shaolin Temple, as well as studying the art of meditation and Qi Gong, we also study the art of war. Long before guns, tanks, and bombs were invented, Shaolin martial arts were used in war. The monks had to find ways to change their body from vulnerable flesh, blood, and sinew into powerful invincible weapons. Not just their legs, arms, torso, and head, but also their internal organs, and most importantly their mind.

MIND = HEART = MIND = HEART

The Chinese character for mind is the same as it is for heart. In China we do not split them into two like you do in the West. Wherever your heart is so your mind will be. It is your heart or mind, which makes your world, everything comes from it. So when you train in the fighting arts, you must practice your heart at the same time as you practice your body. You need to understand yourself and be brutally honest. What are you good at? Improve this skill. What are you no good at? If you think you are good at everything then you don’t know yourself. Only when you know your own strengths and weaknesses can you control yourself. Only when you know your own strengths and weaknesses can you then go on to study your opponent’s strengths and weaknesses and ultimately control them. This is the way to win a fight. This is also the way to win a war. But in war we are fighting with an enemy, in martial arts we are fighting with our own ego and our own inner enemy. We come up against this enemy continually in our training - when we feel tired, impatient, lazy, or we lose faith in ourselves or what we are learning. We especially come up against this when we are a new student.

Next week, in part 2 I show you how to become the best martial artist you can be.

Start training today at: http://www.shifuyanlei.co.uk/dvd_shaolin_offers.html

How To Balance Your Yin And Yang For Mind And Body Health

When you watch my Qigong DVDs, I always start with a warm up, stretching or some physical training then I do the Qigong form. The reason I start this way is not only because this is the professional way but also because I've found many Western people believe Qigong is light training or very focused training, they believe it's about using the mind in a thinking way to control the body.

All exercise has internal and external, it's just we can't see it. For example, if you are running ten miles but at the beginning your pace is too fast then you won't be able to do ten miles. You need to understand how to pace yourself. This is the internal part of your training.

The Yin and Yang needs to be balanced and this is a combination of Qigong and physical exercise. When a person does personal training with me and I start with a warm up and stretching then the five basic stances, they find it hard.  A recent student who had been working with my DVDs, realised he was only using 20% of the strength he was supposed to be using for Qigong.  This is because he had a mistaken belief that Qigong was soft training. I told him, the training is not difficult, it's your body that is not strong yet.

Some fighters want to learn Qigong with me but they feel everything is too slow. They don't have the patience to learn it. I tell them, if you can't close your eyes and sit for five minutes to clean your mind, I guarantee you can never become a champion because you don't know how to calm yourself. Your body, mind and heart is not working together.

I am different from most Shaolin Masters because I don't just teach forms. I use my heart to find a way to help people achieve their health, fitness, martial art or fighting goals.

If you want to fight, Shaolin only give you a good foundation, you have to change and use modern techniques. If you think I'm wrong then you can research any kind of fight, K1 or UFC. Can you find any Shaolin traditional martial artists fighting there?

The world has changed. This is why I teach my fighters a fusion of traditional Shaolin with modern fighting techniques.

If you want to make your body healthy then you need a routine and a proper balance. For fighters, I recommend when they finish their training they do Qigong for half an hour.

If you are working with my DVDs and feel they are too hard this doesn't mean my DVDs are too hard, it means you are not strong enough yet and you need to build up your strength. Don't underestimate yourself.

You don't need to follow everything exactly. Learn from my DVDs then swop things around to make your own training programme that suits you and your lifestyle. 

For more information please visit http://www.shifuyanlei.co.uk/

And remember to sign to the mailing list for exclusive training tips and offers only available to subscribers. 

Ask The Shifu - Part 1

These are some of the questions I regularly get asked via email from my students. You can ask me questions by email: info@shifuyanlei.co.uk. 

Q: What are the proper times to do Qigong?

A: The only times that are not optimal for practicing Qigong is between 11- 12 in the morning and 11  - 12 in the night. If there is heavy rain or thunder then you should refrain from doing Qigong.

Q: How many times should I practice Qigong if I'm a beginner?

A: This depends on what you want to get out of Qigong. The first thing is you need to remember the movement and secondly you need to make the movement correct. If you don't spend enough time mastering the movement then you can't reap the benefit of the practice. Qigong is for your health so you should do it at least four times a week. Quality is better than quantity so a 20 minute fully focused session is better than one hour. It's best if you can make Qigong into a daily routine the same as if you eat your lunch or dinner and then it will be automatic and you don't need to think about it.

Q: Should I wait a number of days after sexual activity before doing Qigong?

A: Qigong builds up your Yang energy and sexual activity uses Yang energy so many people believe that there needs to be a number of days between practicing Qigong and having sex but this isn't necessarily true. For the Qigong that I teach in my DVDs and book , having sexual activity and doing Qigong is not a problem unless you are very weak. If you do practice Qigong then it is necessary that you don't have sex for 100 days. If you are not very strong and you want to build your Yang energy then it's good to stop having sex for at least 30 days when you are building up your practice. People's bodies are different. Focus on what your body is feeling. There are no rules.

Q: How many times should I be practicing the Qi Gong from the beginner DVD before I can move onto the next DVD?

A: Once the movement feels natural and your body feels as if it is getting the benefit and you will never forget this movement so you can swap the movements around  and you know exactly when to inhale and exhale then you are ready to move onto the second DVD. Once you know the forms from all of the Qigong's you can then practice different forms at different times.

Q: Is it safe to practice Qigong without the supervision of a Shifu?

A: It depends on what Qigong you practice. The qigong I teach on my DVDs and books is safe but there are some Qigongs that you can't learn from a DVD or book such as Shaolin Steel Jacket and other hard Qigongs.

Q: Most Shaolin masters seem to be vegetarian, is this true?

A: The Shaolin masters who I know that do martial arts are not vegetarian but they are very in tune with their body and know what food they need to eat to get a proper balanced diet optimal for their training. In the temple we are vegetarian but if we go out of the temple grounds then we do sometimes eat meat.

Q: Do you do weight lifting? Is weight lifting good for martial arts?

A: I don't do weight lifting. I use my body weight to do exercise. Lifting can be good but it depends on how you use it. You need to be clever. If you are a martial artist you need to be flexible, your punch and kick need to quick and strong so you need to make your body lean. When you use weights you have to know what you want. If you want to build up power then you need to use light weights & do more reps. If you want to build up strength then you have to use very heavy weights for a short time.

Q: What kind of diet do you have?

A: Your diet depends on what your are doing, are you training or not? All my life I have trained so my diet is very simple. If I train very early in the morning this means I can't cook breakfast and wait an hour before training so I make an energy drink with four or five different nuts, milk or soya milk or coconut milk, four of five fruits and vegetables like banana, carrots, or apple. I put this all in a food processor and drink it. Then I train for two hours. This gives me enough energy to do my training. Throughout the day I eat nuts and fruit to keep my energy up. For lunch I eat a very big meal which usually consists of meat, rice and vegetables . I eat less for dinner, sometimes just five different fruits. If I train later in the morning then I will eat my dinner for breakfast. I think it's best to eat heavy food earlier rather than in the evening. 

The Five Fundamental Shaolin Stances

The Five Fundamental Stances are the key to unlocking the Shaolin forms. If you can master these five stances then it will make it much easier for you to master any Shaolin Qigong and Kung Fu form. This month I focus on Mabu or Horse Stance as it is known in the West.

Ma Bu - Horse Stance
It could be argued that Mabu is the most important Shaolin stance. This stance is used in nearly every single Shaolin form. The only DVD of mine that it doesn't appear in is The Way of Qigong Volume 2, and that's because the form is a sitting one.

Benefits

Acts as a gateway between internal and external forms.

Invigorates the body.

Strengthens the legs.

Strengthens the spine.

Is the key to unlocking the Shaolin forms.

Increases willpower.

Centers and grounds the mind and body.

Step by Step

1) Step your left leg out to the side so your feet are wider than your shoulders and slowly squat into Ma Bu.

2) Grab the floor with your feet and place your hands in front of your chest in prayer position.

3) Remain here for six breaths.

Check list

It's a good idea to check your stance in the mirror.

Is your behind tucked in?

Is your neck tucked in and are your shoulders relaxed?

Are you knees slightly pushed out so they are over your knees?

Are your eyes strong?

Is your centre of gravity in the middle?

Are you gently grabbing the floor with your feet. 

Don't tip the body but keep it straight.

Cautions

If you have knee or back problems then you need to keep your stance high. If you find the stance is aggravating the problem then you need to stop. There should be no pain when you do this stance.

How to deepen your horse stance

Make your stance lower and increase the time you stay in the stance a little more every day. Don't allow yourself to rise higher. Even though you are not moving you will start to sweat. We call this static stamina. 

Overview

It's a good idea for Qigong and Kung Fu students to spend some time working on this stance in the same way that yoga students spend time working on their poses. Our body's tend to be lazy and want to find an easy way out but regular check ups will keep us on the right path. It's also easier to feel the Qi in the Dantian when we do Ma Bu which is why even a few minutes of doing this stance will help us to feel grounded and energised. 

Want to learn more?

I teach all of the Five Fundamental Shaolin Stances in my book Instant Health: The Shaolin Qigong Workout For Longevity and in my DVDs: Shaolin Workout 1 and Rou Quan.

What is Shaolin Kung Fu?

To the uninitiated it’s a martial art. To Shaolin Warriors it’s the Ultimate Training Program


Shaolin Kung Fu History

The Shaolin Temple is the birthplace of Chinese martial arts. Emperors often enlisted Shaolin monks to help them defend their thrones against invaders. As there were no guns or bombs at that time the monks had to use their bodies as weapons. They did this with a combination of Qigong and Kung Fu.


Shaolin Kung Fu Today

These days, we don’t do battle with warlords but low fitness levels or weight gain. Recent research by the British Journal of Sport’s Science shows that people in their forties and fifties who regularly practice martial arts have greater aerobic ability, balance, flexibility, muscle endurance, strength and less body fat than the sedentary controls matched for age and sex. Shaolin Kung Fu is not just for martial artists but anyone who wants to maximize their fitness levels.

Kung Fu Tai Chi Qigong – Yin and Yang Exercises

The Shaolin Temple has always believed in the importance of both Yin (internal) and Yang (external) training. The correct balance of Yin and Yang training is one of the keys to health and longevity. This crucial percentage factor is explained in depth in my book: Instant Health: The Qigong Workout For Longevity.

Aerobic exercise helps to prevent illness. It also stimulates the growth of new brain cells and improves the memory and ability to learn. The traditional kung fu training program tap into the innate harmony and energy of our bodies, transforming the exterior look of our body and the interior of our mind. Shaolin Kung Fu students have reported an increase in energy, concentration and confidence through the practice of Shaolin.

Shaolin Kung Fu Gung Fu Gong Fu Kungfu

Kung Fu is a Western misspelling that is so widely recognized today that it is the word most people use to describe Chinese martial arts. The correct spelling is gong fu (pronounced gong foo). Gong means work. In order to master any skill or achieve our goals we need to put time and effort into them.

Martial Arts Workout

My kung fu fitness workout DVDs offer a graded path of training. Designed for the martial artist they can also be used as an exciting fitness regime. The beauty of the Shaolin Workout DVDs is that they carry us through each phase of our life and even though we may not be aware of it now, they will help us into our old age by boosting our metabolism, helping our heart and increasing our flexibility and coordination.

Kung Fu Training

There are many different types of Shaolin kung fu training. I specialise in the most effective methods for fitness and fighting. If martial arts cannot be used in combat then it shouldn’t be called martial arts. Today a lot of Shaolin training has been reduced to little more than gymnastics and traditional forms, and the combative expression is becoming increasingly lost and forgotten. It is vitally important that Shaolin doesn’t lose the heart and authentic tradition of Shaolin Kung Fu.

Kung Fu Aerobic

Being in top shape is the first goal of a fighter. Many people have no interest in fighting or any form of contact sport but they use boxing, kick boxing or martial arts training to give them an exhilarating cardiovascular workout. Chinese Martial Arts combines strength training, flexibility and cardiovascular into one fully contained unit and - alongside Qigong - it is all you need to achieve your health and fitness goals.

Kung Fu Fighting

For the fighter, fitness is your first step towards fighting in the ring. Only when you have excellent stamina do you then have the energy to perfect your fighting techniques. I combine traditional Shaolin with modern fighting techniques and my trained fighters compete in international competitions. A day in the life of his training can be seen on my DVD: Kung Fu Journey.

Kung Fu Meditation

Kung Fu is a holistic workout which gives the mind a workout as well as the body. It’s a totally different experience to running on a treadmill and watching the TV for example. The Shaolin Temple is the birthplace of not only Chinese Kung Fu but also Zen (Chan) Buddhism and the monks use their kung fu training as a pathway to Buddhahood.

Kung Fu Qigong Exercise

The practice of Kung Fu and Qigong can help us to reach the potential in ourselves that we only dreamt of before. Using the powerful life energy that exists inside our body we make ourselves healthy and balanced. If you approach the Shaolin teachings with intelligence and determination you can bring to your life the wholeness, health and inner satisfaction that you seek.

Learn Kung Fu

Whether you want to learn Shaolin in the UK, the USA or whatever part of the world you are in, I provides two simple ways for you to learn Kung Fu with me so that you can start right now.

Kung Fu DVDs – Join The Kung Fu Class

My Shaolin Workout series of DVDs are designed exactly like a kung fu class. When you insert the disc into your DVD player you are stepping into the training hall with me and joining a tradition which is thousands of years old.
The Kung Fu Workout is suitable for the martial artist and the non-martial artist. If you are totally new to Shaolin or you haven’t exercised in a long time, then join my mailing list. My article in the archive entitled: The Shaolin Workout: A Physical and Mental Overhaul guides you step by step through the DVD at a much slower pace.
The other Kung Fu DVDs in the Shaolin Warrior Kung Fu series teach more specific kung fu techniques and are more suitable for martial artists.

Kung Fu London Kung Fu Los Angeles

I also teach privately in Los Angeles and London. And I am currently working on a book: Insant Fitness: The Shaolin Kung Fu Workout. This will be released in 2011.