7 Actionable Tips To Live Your Best Martial Art's Year Ever

Make A Goalless Goal

Shaolin Training doesn't underestimate a person's strength of body and mind. The masters knew how much we could achieve and they wouldn't let us get away with anything less. The first goal young disciples have when they come to the Shaolin Temple is "Never Give Up." Once that statement is made, it's like sitting on a plane and knowing the destination is Beijing. We don't need to think anymore about where we're heading. Our mind is no longer caught up thinking maybe I should head to Chicago or London instead. There's no way we can get off the plane, so we let go and focus on the journey. The goalless goal is another way of simplifying our life.

Brush Your Teeth

Research shows that the brain is pliable. Forget about willpower, it runs out quickly. This is why it's  important to train at least 4 times a week and if possible at the same time. Training like this changes the pathways in the brain and makes training a habit rather than something you have to make yourself do. Do you need to make yourself brush your teeth in the morning?

Sharpen Your Knife

Shaolin Training encompasses the fitness of a fighter coupled with the internal training of a Zen master. You're not training in Shaolin if you don't train both the Yin and the Yang. If you do another martial art, you still need to train in both of these in order to balance your body and prolong your martial art's life. A professional cook must sharpen her knife in order for it to be functional. Qigong is the sharpening of the knife. Kung Fu is the knife being used.

High Intensity Training

High Intensity Training  has been used by Shaolin Martial Artists for hundreds of years. Recent research has shown that high intensity training is a more effective workout than longer moderate workouts. Not only that but high intensity training is the only way to keep your metabolism high for several hours afterwards which means you keep burning calories. Moderate exercise doesn't do this.

Once you're able to keep up with my Shaolin Workout DVDs then you need to move onto Shaolin Circuit Training and Shaolin Bootcamp. Interval training isn't easy. To be effective you must use a large percentage of your aerobic capacity. You need to get your mind to accept new limits by pushing yourself, safely. High Intensity Training challenges the body to it's maximum.

Get Bored

In order to perfect your martial art you need to repeat the same movement thousands and thousands of times. Don't allow pride to get in your way. Practice the movements that challenge you and you find the hardest. You have to work hard, often, and consistently in order to see results.

Stretch Dynamically 

Why are Shaolin monks so flexible? Because we do two types of stretching: static and dynamic. The Shaolin dynamic stretching we do are the five basic kicks, and the five stances from Shaolin Workout 1. This opens the hips and warms up the leg muscles. When our muscles are warm we then statically stretch our legs.  A flexible body is a relaxed body, centered and more in tune with itself. Flexibility improves posture, makes training easier and helps the Qi to flow around the body.

Be A Disciple Of The Bodhidharma

The Bodhidharma taught us how to use martial arts as a meditation. Each person who learns from me, either in person or with my DVDs is also a student of the Bodhidharma. In the West we tend to over complicate things. My master never allowed me to do this. Coming from a Zen Temple meant I wasn't allowed to ask my master many questions because if he gave me answers then they would be his answers and this would cloud my direct experience. Keep  your training simple Combine internal with external, Qigong with Kung Fu. Practice movement and breath, breath and movement, train intelligently, don't over complicate. Just do it. This means you a disciple of the Bodhidharma. This means you are training in Zen.

For more information on the Shaolin Warrior graded series of DVDs click here

7 Facts That Will Transform Your Training

1) Skip stretching before your workout, your ligaments will thank you.

Latest research shows that stretching before a warm up has no benefit and doesn't bolster performance.  Start with a gentle warm up and when the muscles feel warm and loose do two types of stretching: static and dynamic. If you already train with my DVDs then you'll be already doing it this way.

2) Your body is smart.

Qigong and Kung Fu helps us to go beyond our small individual selves and find a connection with the very fabric of the Universe. It doesn't give us anything new; it simply connects us with the body’s internal power and automatic wisdom that already exists within us.

3) Not all workouts are created equal.

Shaolin Forms teach the many muscle groups in our body to work together. They are the only exercise I've come across where every muscle is engaged and we simultaneously build flexibility, strength, endurance, balance, and power. They then teach us how to move in our modern life, whether that's carrying our groceries home or climbing the stairs to the subway. Everything becomes part of our training: total mind-body wellness

4) Balancing Yin and Yang is the key to health and longevity.

It's vitally important for people of all ages to combine physical exercise with Qigong. This is like the two wings of a bird, The Qigong changes your internal body and the Kung Fu changes your external body. Qigong takes you to the peak of your power without fear of burn out.

5) Self-massage matters.

Massaging with the 108 bamboo rods of the Instant Health Massage brush create vibrations which relieve stress and tension in the muscles, help the Qi and blood to flow properly, detox the lymphatic system, and act as a natural battery charger for the body.

6) What you give, you receive.

Think of food as a medicine and fuel for our body rather than something which gives us pleasure. This helps us be more disciplined about what we eat. What we give to our body, we receive. We give it fast food, we receive energy slumps, sluggishness and sugar drops. We give it wholesome food, we receive high energy, vitality and stable sugar levels.

7) No Mud, no Lotus

Lotuses grow from mud. It's the same with us. All of our problems, all of the stuff we don't like about ourselves make up the mud so that our lotuses can take root and bloom. Beautiful lotuses can only grow from the unbeautiful. Everything we experience can be turned around and help us to become better people.

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For more information please visit: 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

How To Master The Shaolin Forms And Why You Should

Shaolin Forms. What's the point of them?  Haven't they had their day? Aren't there more efficient ways to exercise the body? Not if you want to awaken every cell in their body.

Awaken The Body

Shaolin Forms teach the many muscle groups in our body to work together. They are the only exercise I've come across where every muscle is engaged and you're simultaneously building flexibility, strength, endurance, balance, and power. These ancient forms come from nature, they awaken the body, helping us to let go of our small self and experience a connection with the very fabric of the Universe. They then teach us how to move in our modern life, whether that's carrying our groceries home or climbing the stairs to the subway. Everything becomes part of our training: total mind-body wellness

Circuit training in the gym consists of squats with weights, press ups, and lunges.  There's nothing wrong with this kind of training but it looks monotonous and doesn't have the gracefulness of the Shaolin forms. Shaolin forms work the legs as hard as any squat or lunge and there's a purpose to it, both self-defence, strength and for the health of the mind and body.

Realize Your True Potential 

Shaolin challenges us physically and mentally to prepare us for the physical and mental challenges that arise as we go through our life. They help us deal with the challenges of modern life, benefiting us mentally and physically from realizing our body’s true, natural potential.

Shaolin Forms need to be practiced thousands of times for them to become really yours. They need to feel almost like you own the form, it's then that you've mastered it. Break the form down, practice a bit of it, slow it down, speed it up, do it with your eyes closed and see how it feels. Work on the stances, check them in the mirror. Listen to your breathing and forget about the movement, when you're standing in a queue, can you still remember the form?

Health is your Birthright

I've seen my students transform into alert, confident, strong, grounded people with the confidence to go after what they want.  Shaolin forms re-align the body, mind and spirit. Your new normal becomes healthy, flexible, strong and centered. This, I believe, is your birthright. 

Shifu teaches forms in The Way of Qigong Volume 1,2,3, Shaolin Workout, 1 & 2,  Instant Health: The Shaolin Qigong Workout For Longevity and Rou Quan.

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/

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The Shaolin Way To Train Mixed Martial Arts - Part One

This is the first blog post in a series of three about how to train in Mixed Martial Arts. Each week I'll give you one training method to do and by the end of the three weeks, you'll have three new skills which will help you in your training. Remember to send me a message and let me know how you're getting on.  

How To Replicate Your Fight In Your Training 

Recently I've been asked to train MMA fighters. I know some martial artists are purest but I love not only martial arts but also the fighting arts.  I like to watch MMA fights because there aren't many rules and the fighter need to be able to use many skills. But I think that MMA fighters stay on the ground too long. Everyone knows that in any fight competition, if you can knock someone out as quickly as possible then not only will you win but you will become a famous fighter.

If it was a street fight and you had someone on the ground for a few minutes then you would probably be killed by someone else who is standing. A few minutes is a few minutes too long. When we train in Shaolin, in some ways it's similar to MMA because we practice punch, kick, and take-down. The only difference is that in Shaolin we don't train in ground fighting because Chinese culture doesn't allow us to fight on the ground. We don't see it as equal if someone is on the ground and we are standing. It's not wrong to fight on the ground, it's just different culture.

At the Shaolin Temple, we train our arms in many different ways to make our punch and arm become our weapon. When you do MMA, you need to train your arm to punch and wrestle. Wrestling takes a lot of energy and makes your arm tired more quickly than a punch. This means in your training, you need to replicate the different ways that you use your muscles.

In my Shaolin Bootcamp Training DVDs, we use our body weight to train our arms. The training doesn't look difficult but when you train like this, is the toughest workout you can do because we are constantly using our muscles in different ways. It gives you the strength to shift from punching to wrestling and back again. This week, I want you to challenge your muscles in every way, this will help you keep your training alive so it's similar to a fight.


Next week: How To Find Your Special Skill And Turn It Into A Weapon


If you like this post please share or tweet by clicking on the links below the related DVDs.


Related DVDs
Shaolin Bootcamp 1 & 2
Fighting Punches and Kicks - volume 1
Fighting Punches and Kicks - take downs
Kung Fu Ch'an - fighting combinations, blocks and pad work.

The Shaolin Temple In Your Living Room

With the exception of Rou Quan, all of my DVDs can be practiced in a space the size of a yoga mat. What can't be taught in a DVD I don't teach. I'm not interested in wasting my time or my student's time. Morihei Ueshiba was correct when he said, " Progress comes to those who train." But training incorrectly and without direction is like not training at all. My DVDs and books take you step by step through exactly what is taught in the Shaolin Temple with a focus on health and combat. These are the two aspects I'm passionate about. I give you the key to unlock the gate of the Shaolin Temple , but it's only your sweat and training which will open the gate and let you in.

Transformation

My DVDs are designed to transform your mind and body into a martial artist's mind and body. This means you become fighting fit, flexible, have strong will-power, inner confidence, sharp reflexes, peaceful sleep, an abundance of energy, look younger than your years, and there is a glow to your skin and eyes.

The Way of Qigong Volume 1 and Shaolin Workout Volume 1

If you are starting from scratch then I recommend that you begin with these two DVDs. The Eight Treasures Qigong is taught in my book and on The Way Of Qigong Volume 1 DVD. If you are only going to learn one Qigong then learn this one.

It's important to work your body internally and externally. This is like the two wings of a bird. The Qigong changes your internal body and the Kung Fu changes your external body. In the Shaolin Workout you learn kicks, traditional punches, and forms to give your body strength, flexibility and co-ordination.

The training is flexible depending on how much time you have. You can do the Qigong and Workout on alternate days or you can do the Workout in the morning and the Qigong in the evening or even do them both together. If you have time, it's a good idea to go for a run before you begin your Shaolin Workout. If you want to build your health and fitness then I recommend that you train at least 4 times a week to get the full benefit. For martial artists and fighters, you need to train 6 times a week.

You can happily practice The Eight Treasures for the whole of your life. But if you want to go deeper into your Qigong practice then once your heart is stable and you know the form without thinking you are ready to go to the next level.

The Way of Qigong Volume 2 & Shaolin Workout Volume 2

This is a sitting Qigong. It seems easy but if you let someone sit for half an hour and not move, unless they're an experienced meditator, they will find it impossible. Not many people can do simple movements because they lose their focus. We go to the toilet everyday to get rid of our waste but we tend to carry a lot of rubbish around in our mind. This sitting Qigong is about focusing and de-toxing the mind of its rubbish.

In Shaolin Workout 2 I teach traditional punches and kicks, the first part of Xiao Hong Quan, and a little bit of fighting. A lot of Chinese Kung Fu is for performance, many people don't realise that Shaolin can be used for fighting. With Shaolin we start in a traditional way to build our strength then we move into fighting. This makes our background, belief and foundation different. So when you learn Shaolin Kung Fu, you are not just learning about fighting, you are learning to train intelligently.

The Way of Qigong volume 3 and Shaolin Workout Volume 3

You will know when to move to Qigong 3 & workout 3 because you will have built up your experience. You can then alternate between the workouts, finding the best movements and making them become special. You can practice them over and over again.

Martial arts is not about levels, its about how to get fit and how to know your body. You need to know how far to push yourself; no one can tell you when you need to go to another level. I always feel that I'm a beginner. Don't think that simple things are easy; making simple things not easy is martial arts.

When you learn all of the three Qigong forms, you don’t have rules; you can do anything you want.

Rou Quan

With Qigong we don't move a lot. Rou Quan is similar to a moving Qigong. It's the only DVD where you need more than the space of a yoga mat. It's called soft fist because it combines internal and external. Some people call it a Shaolin Tai Qi but just like Qigong, it's much older than Tai Qi. As well as improving mental and physical health, this thirty-six-movement form can also be used in self-defence.

In the beginning you really need to focus on your inhale and exhale. You know when you can do this form because you are no longer thinking of breathing. This means you just practice. The form is now inside you. It's become a habit like driving a car. You forget inhale and exhale. 

Shaolin Bootcamp 1 & 2

 

In Shaolin Bootcamp I teach different body movements to strengthen your upper and lower body. In the beginning, don't focus on whether the movements are correct or not, just do it. The students who'd been training with me many years and were in both DVDs took one week to recover after the filming. It's a very tough workout. Don't underestimate it.

This is the best way to get fit, lose weight, and give your body real strength so it's ready to go into the ring. The Bootcamp is designed to keep us moving; push up, stretching, punch, shadow and speed training. It's designed this way for a reason: this kind of training is guaranteed to get us fighting fit. Melting the fat and toning the body. It's giving our body new challenges while increasing its speed, coordination and power.

 Qigong For Upper Body and Qigong For Lower Body

 

Some older people believe that all they have to practice is some gentle Qigong or Tai Qi exercise. But this isn't true because once we get to about the age of thirty, not only do our organs shrink but also our tendons, muscles and bones. In Qigong For Upper Body and Qigong For Lower Body I address these concerns by teaching a Qigong form that links hard Qigong with soft Qigong. This is the first time I've taught hard and soft Qigong on a DVD. For fighters or young people who find it difficult to concentrate, these forms are more challenging so easier to focus on, they will increase the power of your punch while increasing your peace. Strengthen your Mabu and your meditation.  They strengthen the internal organs while strengthening the external muscles. This is a tough Qigong, you can see from the sweat that is dripping off me. It uses your muscles in a new static way that is different from a push up. It gives your muscle Qi, energy, power. This is the Zen way to train intelligently. In the Qigong For Lower Body we do a form which involves stamping and lots of lower stances to make the legs and bones strong.

Kung Fu Journey

This is the first DVD I made. It's not a teaching DVD but gives an insiders account of a day in the life of my training. This is still my favourite DVD.

The following DVDs are only for fighters and martial artists. They show you how to use your body properly and how to mix speed and power and strength, all linked together to help you later on in the ring.

Kung Fu Ch'an

 

When you martial arts reach a higher level, you need to forget everything and give everything you have. If you are in a bad situation, you can't do anything but take your opponent's punches or kicks. Kung Fu is not just about how heavy you can kick or punch, it's about how much you can take. Practicing Kung Fu Ch'an will make your confidence grow and also show that in order to take someone's kick or punch, you need to have a good Qigong background. Kung Fu Ch'an is about how to make your mind become a fighter's mind.

Fighting Punches And Kicks Volume 1 & 2

In Volume 1, I teach creative ways to increase the power and speed of your kick and punch. In Volume 2 I teach Chinese Sanshou takedowns. These takedowns can be used in mixed martial arts, cage fighting or UFC. They are a very important skill to have so you can have more chance of surprising your opponent and winning a fight.

Our bodies tend to look for an easy way out so don't let your body get lazy. Alternate the training from my DVDs. Do Shaolin Workout 1 on one day and Bootcamp the next, keep changing and developing and moving forward. John Wooden, a successful basketball coach said, " When you improve a little each day, eventually big things occur.... Seek the small improvement one day at a time."

Ask The Shifu - Part 2

How to train with ill-health or injury

Q: A doctor told me that my shoulder injury is fully healed but I still have pain and stiffness, what would you recommend I do?

A: Injuries usually take about 100 days to recover but this doesn't mean you don't do anything for 100 days. Stretching and practicing the Qigong from my "The Way Of Qigong Volume 1, 2 or 3" will help your body to recover properly. The only Qigong that wouldn't be suitable is Qigong for Lower or Upper Body as this would be too hard for your injuries. As the stiffness starts to ease, you can start to slowly factor in doing some push-ups and squats. But you need to be careful and listen to your body. Don't be too impatient to start training again. If your joints feel pain then this means you are doing something incorrectly and you should stop.

Q: Is it okay to go straight into Qigong without a warm up?

A: Maybe you don't need to do a body warm up but you need to do a mind warm up because you need to make sure your mind is there so that you have quality in your practice.

Q: You train so hard, how do you remain injury free?

A: The first thing is, Shaolin Temple training means I know my body very well. The training is my meditation so I don't zone out, I am always awake and aware when I'm training. But most importantly, I do Qigong and I use the massage brush after I've finished. This brush doesn't just make my body strong, it also helps to make my blood and Qi flow and move and work properly. I know many Western people are sceptical about self-massage but I would say, try it and make up your mind. You can't look from the outside and make a judgement. Massage is an important part of my training. Self-massage has a long history in the Shaolin Temple. If you do self-massage, this means it's difficult to get an injury.

Q: I want to lose weight, how often should I train and which DVD can I use?

A: It depends on how much desire you have to lose. The first thing is, write down your plan: I will train for one hour three times a week. Do Qigong on one day and Kung Fu on another day. I would recommend training six times a week for the first eight weeks to really lose. Use your willpower to make you take action. Then after, make your action become a habit so that you no longer need willpower. Will power runs out but habit can't.

Q: I am 51 years old, female and have palindromic rheumatism and fibromyalgia. This has made me overweight and completely unfit. What can I do?

A: Firstly I can only give you very general advice as I can’t see you, and I trust you are taking advice from your doctor too. Many patients find exercise an essential part of arthritis treatment. Physical therapy can help patients cope with pain and disability caused by arthritis. Because there is no cure for arthritis, the focus of treatment is on disease management. If you are completely unfit then a good way to start is doing a regular Qi Gong workout – my DVDs show you how to stretch, do a form, and also a self-massage. Combine this with walking and over time your body you’ll be able to do more aerobic exercise. Age is no obstacle to fitness, and Qigong will help you to balance your mind and body and work your way towards your goal of health and happiness. This will be the key for you to get healthy in mind, body and spirit. Don't make too high a target, don't think about losing weight, just do exercise and focus on making your body happy. You need to control your diet and give yourself no choice. You have to eat breakfast, this is very important, try to eat frequently but less, eat six times a day rather than three times a day.

Q: I have bought your Qi Gong Level 1 DVD and have been trying to practice it but I have Chronic Fatigue Syndrome, Fibromyalgia and Sciatica in my back so it is very difficult to perform the exercises. I was wondering if you could recommend any form of Qigong that someone who is unwell would be able to do, or some gentle exercises.

A: My suggestion would be to do some stretching then do one or two of the sequences from The Eight Treasures but not the whole form. Mix some of these movements with the sitting Qigong and always finish by doing the Instant Health Massage. I teach how to do this massage in Qi Gong Volume 2. You may find it easier to do the Qigong from this DVD, as it is a sitting Qigong that can be done from a cushion or a chair. Once again, I would suggest starting with some gentle stretching, do a few sequences from the form then finish off with The Shaolin Energy Massage. I think that despite your health issues, it’s important to keep moving and Qigong done on a daily basis may help to alleviate some of your pain. As you start to gain energy you can do a little more of the form and keep increasing it day-by-day, step-by-step.

The Seven Laws Of Success - How Your Daily Workout Can Help You Achieve Your Dreams

Working Out The Mind & Body

Before I came to the West I only knew what was taught in the four walls of the Shaolin Temple. I knew there were other martial arts outside of Kung Fu and Qigong but I had never seen them before. When I came to the London I was curious and went to many classes to study. I wasn't so much interested in the different techniques. I was interested in how the mind worked. Would the mind of a Muay Thai fighter work differently to a Sanda fighter?

But the most important mind that we need to get to know is our own. It saddens me to think of the many people who workout without using their mind. At the temple, our training is always seen as a meditation. The mind and body work in a unique way and by using our workout as a meditation we infuse our self with a deep sense of spaciousness and peace. So next time you are running, swimming, weight lifting, practicing Qigong or doing a kung fu class either through a DVD or in a class, use my  seven laws to help you achieve success not just in your workout but in your life.

Now Is All We Have

Our mind is a muddy glass of water. It's only when we allow our mind to be still that the mud can settle to the bottom and we can have clarity. The present moment is changing fast and our mind is constantly darting between the past, present and future. To calm it down, we give our mind an object to settle on. The object is our breath and our movement. Once our mind is calm it can then gain the powerful focus of a laser.

Star In Your Own Movie

There are some places in this world that give us great peace. For some people, it may be a Buddhist Temple, others a church, others may find peace in nature. Before you begin your martial arts session, take a few moments to close your eyes. Approach your workout as if you are about to enter that place that gives you peace. Then, begin to imagine yourself at your best, in peak health, flexible, and relaxed. If you're doing bag training, picture your self kicking the bag with power and speed. If you're going through my Qigong DVD then you're staying completely focused on the movement. Runners imagine yourself running effortlessly, your body as light as a feather.

 Believe You Can

" Believing in something beyond the self can have a hugely psychological impact, even if the belief is fallacious." Bounce by Matthew Syed.

Faith is vitally important. Give me a fighter with faith and a fighter with good skill and the fighter with faith will win. We need to believe in our self and in a bigger wisdom than our self. Belief is the first step of our training. A belief that we can do this.

Shaolin Kung Fu Training is hard. It challenges us. This is why we gain in confidence. We are now doing something we never thought possible. We look back and see how far we've come. Our workout has taken us out of comfort zone. It didn't just challenge our body, it challenged our mind. We are taking part in a tradition that is thousands of years old. We are keeping it alive and applying it in our life so that we can become an urban warrior.

Let Go

Shaolin Training is an effective tool to deal with worries and problems. But how do we apply this? Using our workout as a meditation gives us a mini holiday from the circle of our thoughts. It allows us to let go of our worries and problems. This crucial mini holiday helps us to get a bigger perspective so we can deal with our problems more effectively because we no longer feel swamped by them.

Focus

It takes many hours to become a master of something. Once the sport is mastered, a different part of the brain is being used and this is when the workout begins to feel like an instinct. But this only happens with very purposeful practice. Doing the thing that you're bad at makes you into a champion. Failing over and over again makes you into a champion. If there's a certain kung fu kick you struggle with then keep practicing it. Spar against people who are better than you, this is the only way you will learn. Struggling with stamina? Do interval training and hill running.  

Challenge

When you can easily get through your workout, it means it's time to move on. Never stop believing in yourself and never stop challenging yourself. If you are lazy in your workout, are you being lazy in your life? If you're limiting yourself in your workout, in what ways are you limiting yourself in your life?

Blueprint

Your Shaolin Kung Fu Workout is a blueprint for your life. From success in your workout, you can go and achieve success in your life. And remember it's not about winning or losing. It's about doing everything with passion and mindfulness so it has meaning for you. You can't control the outcome but what you can control is having fun in the process.

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Simple Steps To Relieve Stress and Uncertainty

From a young age I was drawn to the image of the Buddha. I wanted to be like him, sitting peacefully with a smile on his face. But I couldn't understand why, when I sat to meditate I had so many thoughts whirling around in my head and I felt anything but peaceful and smiling. So one day I went and asked my teacher, 'How can I be like the Buddha?' He smiled and said, 'You already are. The Buddha is in here.' And he pointed at my heart.

Don't get put off by the term Buddha. If you are not a Buddhist then you can call Buddha "inherent nature" or "God" or "love". We don't have to be a Buddhist to want peace, happiness, security and good health. And we don't have to be a Buddhist to realize that the external world can only give us security and happiness for a short time. True confidence, security, and happiness come directly from our mind. The Buddha said, 'It is our mind which makes the world." If we are feeling down then even blue sky and sunshine won't be able to cheer us up. It's only our mind which has the ability to do this, which is why it's so important to have a regular practice to help us come back to ourselves .

Having some kind of internal practice can help us greatly with this current climate of insecurity and loss of jobs. Being a Buddhist disciple I've never had a job or a steady income but I realise from talking to my students that they are worried about their future and so I offer a little advice from my own personal experience.

There is a famous Buddhist quote which I try to live by:

If you can solve your problem,
Then what is the need for worrying?
If you cannot solve it,
Then what is the use of worrying?

This quote reminds me to do everything I can with my life and let the rest go.

In our quest for peace and security we tend to want to control every aspect of our life but this only takes us further away from happiness. We need to relax and let go of the need to control. Next time you feel anxious, don’t give in to it but go and do some Kung Fu or Qigong or running.

Keep your awareness on both your practice and your anxiety. Try to find the substance of your anxiety. Where is it? Can you point to it? Does it feel like it's in a particular part of your body? Sometimes this search helps the anxiety to automatically disappear like darkness disappears when we turn on the light. We don't want to repress it or push it away because this will make it stronger. We just need to gently acknowledge it. As you move through your Shaolin practice, watch the emotion shift and change shape.

Qi is energy, emotions are energy, beliefs are energy, they change thousands of times a day and we are much more than them. We are also much more than our job or financial solvency.

Remember that Buddha never gives us any more problems than we can handle and every event that happens to us is our inner Buddha challenging us. Don't worry. Every so-called negative experience can be a benefit if we view it positively. Every event a teaching.

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.

New To My Blog? Start Here

Instant Health and Fitness is about using what we do as a pathway to wholeness and inner peace. It's about understanding that the inner health of our body is just as important as the outer health. When I was a boy at the Shaolin Temple my master taught me that when I practiced kung fu I did kung fu meditation, when I ran I did running meditation and fighting meditation and eating meditation... This act of meditation helps us to stay calm, free and anchored to the only place of power which is the now.

My name is Shifu Yan Lei, I’m from China and I came to the UK in 2000 to help my brother open an authentic Shaolin school in London. I found that the Shaolin class not only increased my student’s health and fitness levels but also their confidence and sense of happiness. This is why I started to make Qigong and Kung Fu DVDs and books. My mission is to share with as many people as possible authentic Shaolin. Though sometimes I prefer not to call what I do Shaolin or martial arts because people can have preconceptions about what this means. Qigong and Kung Fu is just exercise Chinese style! Nothing special, nothing strange.

Of course, Shaolin is also about art and beauty and demonstration but this is not what I do. I don’t do gymnastics (though I did some when I was a boy), I don’t do weapons, and I can’t stand on my head or do somersaults. I’m a 34th generation Shaolin master who specializes in using what I learnt for fitness, fighting and longevity. Through my facebook, blog, newsletters, books and DVDs, I hope to share my twenty-five years experience with you so you can bring to your life the wholeness, health and inner satisfaction that you seek.