By Sifu Lloyd Fridenburg

Editorial

We are involved in an activity that puts considerable strain on our bodies and in spite of our best efforts injuries can and do occur, but don’t use an injury as an excuse to stop training. Over the years I’ve seen many great students eventually stop training completely because they let themselves get out of shape due to a minor injury.
That brings me to the issue of bumps, bruises, personal injury and physical constraints.

Some students have chronic physical conditions that may inhibit their performance to varying degrees, or under varying circumstances. If that is the case it is essential that you discuss your problems with Sifu so he can discretely pass on relevant information to other instructors. If you have a chronic problem and have chosen martial arts as a suitable activity there is no need to remind instructors about your condition on a continuous basis. Once we are aware of a problem instructors always take it into consideration.

However, should an acute injury occur you need to ask yourself this question; “Am I injured, or am I hurt?” What? You mean there’s a difference. You bet there is!

An injury needs professional attention and often inhibits your ability to train effectively until it heals. An example would be a broken limb, severe sprain, joint injury or torn ligament. Your training will likely be interrupted, or at least impaired, for a period of time. But you also need to protect the injury even after it feels better to ensure it heals completely. You can buy braces, supports, and bandages for a variety of injuries, so don’t let an injury interrupt your training for any longer than necessary. Always be sure that the instructor is aware of the nature of your injury and how it might impact your training, but if you’re not doing your part to protect the injury don’t expect much sympathy from the instructor.

Being hurt is temporary. A jammed toe, a black eye, a mild muscle pull, a small cut, or a blister certainly hurts and makes training uncomfortable, but it shouldn’t cause you to miss more than a class two, if any. If you’re hurt, work through it, don’t use it as an excuse to stop training.

Remember that the older you get the longer it takes for a serious injury to heal. Even if it no longer hurts, don’t put demands on the injured area too soon. It takes much longer to heal the second time. As Sifu Mark
said a few months ago “train smart” but keep training!

Parents: Please remember that the facilities upstairs are change rooms where you can expect to find students of all ages in various stages of undress at any given time. It creates an uncomfortable situation when
men bring young girls into the men’s change room to use the toilet; the same goes for women bringing young boys into the women’s change room. If your child needs assistance going to the washroom and is of the opposite sex you will be allowed to use the private/first aid washroom in the main lobby. That washroom is not for regular use by students, guests, or parents but an exception will be made under these circumstances. Your cooperation in this matter is much appreciated by all.

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By Sifu David Moylan, Owner, Waterloo Kung-Fu Academy

Sifu’s Corner

 As the school continues to grow, so does our talented and dedicated group of Black Sash Instructors. On March 18 we officially welcomed Sifus Ayra, Liam, Sammy and Spencer to 1st Degree Black, as they successfully completed their probationary period. Less than two months later, on May 14, after much training and a reasonably long grading, Sihing Benny and Sije Serena became sifus. Congratulations to everyone in that grading! It was a very positive day and their preparation was very evident. The Academy now has 24 active and teaching Black Sashes! From my experience in the martial arts, this is a rare phenomenon and we are very fortunate to have such a great team!

This gives me a lot of confidence as we head into the future. I am pleased to officially announce that I just signed a new ten-year lease! In addition to being blessed with exceptional instructors, students, and families, we have a wonderful kwoon. We originally moved to our present location in 1992 and it’s really something to think that we will be here until at least 2026!

March to June is usually the busiest stretch and that certainly proved true in 2016. In addition to our regular grading schedule, the Demo Team was selected and resumed weekly practices. Thank you Sifu Sydney and Anne for running another successful March Break Camp and Teen Conditioning Classes. We hosted a much anticipated Knife Defence Seminar on April 10th taught by Sifu Robin and Sensei Rob. Our 19th Annual Shiai held on April 16th was a lot of fun and ran very smooth, especially thanks to the efforts of everyone that volunteered!

Under the guidance of Sifus Cory, Greg, Lorna, Mark and Spencer, our Competition Team had a terrific season! Thank you so much to everyone that supported the team and to these dedicated coaches who put a lot of time, expertise and energy into making sure those involved had a positive experience.

The annual CKKA Convention was held in Vaughn this year on April 23/24 and we had our strongest participation to date. I’ve been attending this event since 2007 and this year was the proudest I’ve felt about our Academy. In the tournament and seminars, our students’ actions spoke volumes. We had the largest contingent at the banquet and our Lion Dance team put on their best performance to date! Sifu Robin was honoured with a lifetime achievement award acknowledging his 40+ years in the martial arts. The Performance Team also wowed the crowd with a show that even surpassed what they did at our banquet! Epic.

Clearly the WKFA is a vibrant and active community! To help keep it this way, a new member joined the administrative team in March. She has been a very welcome addition, and is already off and running in her role within the office and store. This allows me to spend more time on the floor teaching the students which is what I love the most.

Remember that other than our one-week shutdown at the end of July, we run all regular classes throughout the summer months. While some consider cutting back training during this time, I suggest that doing the opposite makes more sense, especially for kids. With the demands of school and other activities lessened, the summer is a great time to develop skills and have some fun! We have our last Youth/Junior grading before the fall on June 18th. One of our largest Adult Novice II gradings will be held on June 11th.

On May 29th, eighty of our Leadership Team members and families are headed to Toronto to see the Blue Jays. The annual Board/Cement Breaking Seminar is planned for June 20th and our Summer Picnic at Kiwanis is set for Aug.28. See you at the Academy or one of these upcoming events!

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Sifu Anne Vandrus

Youth Student’s Corner

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Sifu Greg Weir

Junior Student’s Corner

It’s always exciting when the WKFA holds its annual Advanced Grading. It happened a few weeks ago and, as a result, we have two new Sifus: Serena and Benny. Watching them that day it struck me how different their Kung Fu journeys have been. Serena started training when she was five years old; Benny not until he was in his 30s. But one thing they had in common is that, at some point, both made it their goal to become a Black Sash.

You hear more and more these days about the importance of setting goals. Not just to wish for something, but to explicitly create a goal and a plan to achieve it. An article I read talked about the importance of goals being SMART, which means:

• Specific: Not “I’d like to get better at Kung Fu,” but rather, “I will grade for my Green Belt in the Fall grading.”
• Measurable: The goal above is measurable because you can objectively tell if you succeeded or not; i.e., did you grade in the Fall?
• Actionable: When thinking about your goals (or writing them down) try to start with an action verb like “practice” or “complete” rather than a to-be verb. For example, “Practice Kung Fu for 30 minutes every day,” instead of, “Be a better martial artist.”
• Realistic: You want your goals to challenge you, but don’t make them so difficult that they’re impossible to achieve. Instead of saying, “Be the WKFA Junior Student of the Year every year,” try something more reasonable, like, “Complete the Ferocious Fists by my birthday.”
• Time-Bound: It helps if you associate a date or timeline with a goal. So not, “Learn the Advanced Sequence of Kicks,” but rather, “Learn the Advanced Sequence of Kicks by June 1.”

It’s a good idea to have a mixture of long-term and short-terms goals. Ideally your short-term ones contribute to the long-term efforts. For example, the long-term goal might be to earn a Black Sash, while a short-term goal is to become part of the Leadership Team. That said, too many goals at once can make it hard to focus, so try to limit yourself to five or six at a time.

There is evidence that writing down your goals makes you more likely to meet them. The act of putting goals into words solidifies your intent and sets the process in motion.

Also, tell people your goals. You don’t have to announce them to every person you know, but stating them to someone displays a level of commitment that should help keep you motivated. Furthermore, if your instructors know that you want to participate in the next grading, we’ll do everything we can to help.

Of course setting goals is not just for Kung Fu. You can use these same strategies to help you in school or any activities you do.

If the example provided by Serena and Benny taught us anything, it should be that it’s never too early or too late to set goals for yourself!

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By Sifu Rebecca Knapp

Adult Student’s Corner

My last article identified that different types of flexibility are achieved through different types of stretching. This article provides examples of the different types of stretches and outlines how to use them to increase flexibility and range of motion.

I’m overwhelmed at the sheer number of conflicting perspectives on stretching: what’s good, bad, when/how to do it, in which order etc. SO…after much reading and evaluating my sources, I’ve decided what makes the most sense to me. Here it is, in (very) brief:

The two most important types of flexibility for martial arts are dynamic, and static-passive. Dynamic stretching facilitates dynamic flexibility, and two other types of stretching facilitate static-passive flexibility: relaxed (aka: static) and isometric (aka: PNF).

Remember dynamic stretching is flexibility in motion. Forward leg raises are a perfect example. When you raise your leg through a plane of motion, you relax the extended (antagonist) muscle- hamstring in this case, and contract the moving (agonist) muscle- quadriceps in this case. The idea is to move your limbs while gradually increasing velocity and range of movement. If you are working out (vs. just working on increasing flexibility) it should be part of your warm up, for 10-15 minutes, two times a day. When not part of a workout, dynamic stretches are best done upon waking, as they help “reset” the nervous system’s regulation of the length of your muscles for the rest of the day. When you do leg raises, stretch to the front, side and rear on each leg to have well-rounded flexibility and prevent muscle imbalance. Start slowly and gently; gradually increase speed and range. Don’t force it!

Isometric, (PNF) stretching is done by adding strong tension during static stretches – in class we often do this with partners, but it’s easy to do on your own as well, and with most stretches. Seated groin stretch is a good example, or the splits. Go down into your splits as far as you can without causing pain. Contract the muscles that are stretching and hold for at least ten seconds. Relax and immediately go deeper into the stretch. Isometrics should be done 2-3 times a week to build flexibility and once/week for maintenance. Perform them after the main part of your training. Do not do these stretches when you are sore…and kids should not do isometrics – ever!

Relaxed stretches are straightforward: Focus on completely relaxing into your stretch. Using the splits as an example, or even a forward bend, stretch as far as you can comfortably do so, wait until the tension relaxes, then go deeper. A proper stretch takes at least 30 seconds. Do these after your isometrics at the end of your training, or on their own. Do them daily, and don’t ever bounce!

To summarize the “ooo” (order of operations) in your standard training session: start with joint rotations and light cardio, then dynamic stretches, followed by your main workout then isometric stretching, and finally relaxed stretching.

For more information I recommend the books “Stretching Scientifically”, and “Secrets of Stretching”, as well as information from Brad Walker aka “The Stretch Coach”. The Google Gods will direct you 😉

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By Sifu Greg Meinzinger

Adult Student’s Corner

Facing the front of the kwoon as you hold a basic stance, stand in a close stance, or any number of other activities you have almost certainly read and thought about the four focus points that are posted there. The purpose of theses visuals are to act as reminders, for you to self-reflect, and to encourage you to achieve the best that you can do that day.

We all know that being successful in Kung Fu is about more than just physical strength and agility — your mind plays a key part in your performance. You can improve your focus by…

Knowing what you need to focus on

The clearer you are about what you want to focus on, the more likely you’ll be able to stay focused on the factors that contribute to your success.

Using cue words

Cue words are simple words and phrases that remind you of your focus points. Repeating words and phrases such as kick high, punch hard, or quick feet will remind you to focus on what you need to do. If your mind is focused on your cue words, your body will follow.

Using mental imagery

Practice seeing yourself perform exactly as you want to perform, focusing exactly as you want to imagine. The more you train your mind to focus on the right things, the more it will respond. Mental imagery is simply seeing yourself perform as you desire long before you even step into the kwoon. Imagery prepares you to see how you’ll perform, trains you to think about what’s most important to you, and allows you to relax by being focused on things within your control.

Rating your focus daily

If you are having trouble focusing, use your training log to rate your level of focus before and after each class. Simple daily evaluations can help to improving your focus. By being consciously aware of improving and evaluating your focus, you’ll automatically do so. This type of daily “mental muscle” work will gradually improve your focus in class and gradings.

Taking it a step further, focusing can also help to build your confidence by…

Focusing on yourself, not on others

Instead of thinking about how well your class mates are doing, think about your own performance and how you can improve. You need to focus on what you need to do to improve your Kung Fu. And when you do improve, your confidence will increase.

Focusing on day-to-day success

When you have success every day in training — even the smallest of successes — your confidence rises. If your confidence rises a small amount each day, just think where you’ll be in one month, six months, or a year!

Focusing on what you’re doing right

Learning from your mistakes is important, but you don’t want to linger on them. If you spend too much time thinking about your mistakes, your confidence will wane. When you focus on what you’re doing right and correct your errors, your confidence will rise.

While we would not expect you to incorporate all of these aspects into your life, choose a few and see if they make a difference. Work up a sweat and have fun.

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by Sifu Patricia Fievoli

Parent’s Corner

One of the greatest gifts a person can receive and give is “to be heard and to be understood”.

The Ask: “I have a problem…”
In a difficult situation, it is hard to find the words to ask for help. In empowerment self-defense classes, students practice the opening sentence “I have a problem”. To illustrate, we have a student go and find an unsuspecting adult to ask for help. Each time when they say “I have a problem”, the adult stops and listens. I have encouraged junior students who have a cell phone to program an emergency “I have a problem” person’s number into their phone. In a difficult situation, they can call and simply say “I have a problem” and there is a promise at the other end to be heard without harmful judgement or correction.

I have shared this strategy with many younger people I have worked with over the years running a peer mentoring group for teens, with younger people in my life, and with my own children. It has been rare but I have received calls and my heart sinks when I hear “I have a problem”. Everything stops and all resources go to listening and supporting that person. First I assess…is it a 911 emergency? If so, I obtain immediate assistance. If not, I say a “response line” that authentically comes from my heart and prevents me from freezing or panicking.

In your family, you may already have an “ask for help line”. If you do not, please consider the words “I have a problem”. But, remember this opening line comes with a promise of being heard in return, regardless. Sometimes it may be a simple math problem that can wait but other times it may be the four words that help your child ask for help and work through a moment of fear, shock, embarrassment and so on.

The Response: “I am sorry that happened…”
As the receiver it can be hard to know what to say. It is hard to avoid the temptation to find reasoning for another’s pain such as ‘they are too sensitive’, or the temptation to fix, or the temptation to give advice. Instead listen and hear. Listen for what is needed, the answers will come. These situations are difficult and to help me center I have practiced the words “I am sorry that happened…”. Other words such as “What do you need? How can I help?” may be beneficial in time, however, a troubled person may feel overwhelmed by needing to have answers to questions in the initial moments of asking for help. Hearing the words “I am sorry that happened…” without giving advice or judgement may be the relief needed at that moment.

We do not need to have answers. We can empower others by giving the gift of being heard and understood and enabling time and space for answers to come.

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Guest Column

Gardening is a rewarding experience. One starts with a piece of ground and prepares the ground for planting. This involves a lot of work and repetitive actions until the soil is ready to receive the seeds and plants. There are pauses in the exercise of gardening. Once the seeds and plants are in the ground the gardener can leave the garden for a while to let it grow. But if the gardener leaves the garden too long weeds start to overcome the garden plants, eventually smothering them out so all the gardener’s hard work is can be for nothing leaving only the regret of wasted effort.

The best way to prevent a garden being overcome with weeds is regular weeding. Every few days during the growing season the gardener must spend some time tending to his or her garden to ensure that the garden crops have room to grow and are not squeezed out by the weeds. If the gardener leaves the garden too long it is a tough task to get rid of the weeds and save the garden – much harder and less productive than regular weeding and tending to the garden.

Kung Fu can resemble gardening. Getting to the point of being ready to learn involves learning and working “the basics”. Once you know the basics you are like a planted garden, ready to grow. But if you don’t train/practice regularly, during your “growing season” the knowledge you have acquired through hours of hard work can be lost and smothered out just like the plants in the garden.

If you leave your training for too long it’s a tough task to relearn the lost skills. It is much more effective to train regularly, not only to learn new skills and knowledge but to retain the skills and knowledge you already have.

With Kung Fu the growing season never ends; be a constant gardener!

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Guest Column

There are many elements involved in grading preparation. I want to highlight three elements that have inspired me recently; physical, mental and nutritional.

Physical Preparation

WKFA instructors work very hard to ensure students are prepared for their grading. However, if you are only able to maintain 3 to 5 hours of in-class practice a week, make sure that you’re doing additional training on your own at home, or even sitting at your desk. We put much emphasis on physical muscle memory, however being able to recall the move from a form and practicing while you’re sitting quietly or working a form with an imaginary weapon, even though it may look silly, is a very powerful skill to master.

Another very important aspect of preparing yourself physically for your grading is to make sure you know how to increase your training intensity and when to taper off leading to your grading. It is very important that we push ourselves to our absolute best and full potential when preparing for grading day; however it is vital to do so with extra caution, especially as you get closer to your big day. If a Sifu is telling you to watch your training habits and not to injure yourself, the chances are that what you are doing may put you at risk and you should consider modifying it.

Mental Preparation

Mental preparation is as important as our physical preparation, if not more important. We should adjust our life style (if permissible) going towards our grading in a way that we live and breathe Kung Fu. A good example of that would be to avoid making any mega plans and projects around the grading date. You may say I can keep them separated and that they are entirely different events, but it is my humble recommendation that each and every grading requires your full and undivided attention on the day of the grading as well as the days leading to that grading. The less your brain is distracted the better.

Nutritional Preparation

It is also important to find good nutritional balance in your regular diet and try not to deviate too much from it. This I say based on personal experience. There is a term that is often used in the sports world, and we refer to it as “carbohydrate loading”. In the days prior to your grading, if your regular diet is primarily vegetables and some protein and you load yourself with tons of carbs the night before the grading, you’re not going to be a very happy camper. If you intend to try “carb loading” you need to increase your carbohydrate intake gradually leading to the day of grading to obtain maximum efficiency.

Finally, avoid experimenting with any new food, drinks or medications, that are not already part of your regular diet, close to your grading; especially on grading day!

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Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.” ~ Bruce Lee

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