by Sifu Anita Kay
Fu For You Fall 2025

I have been part of WKFA since I was six. Kung Fu was everything to me. I was hooked from the first class. My brothers and I found community and a second family here, and it became a pivotal part of our lives. When you’re a kid and you’re part of something for all your formative years, you never think that anything could keep you from it or that anything will change.

I was 18 when I earned my black sash. I am 36 now. Things are different. I now have a husband, two small children, and a career as a teacher. I also had brain radiation. I lost half of my vision, my ability to read, write, count, and forgot several members of my family. Things changed.

I taught myself how to read, write, and count again, and gradually rebuilt most of my cognitive abilities. I even took up some new hobbies to prove to myself that I could move beyond how I was post-injury. There was still something missing; I wanted to come back to Kung Fu.

Sifu Anita testing for her Black Sash in 2007. She tested alongside Sifu Daryl and Sifu Craig. This was the first grading after Sigung Dave took the reins of WKFA.

I knew I couldn’t just come back and have everything the way it was. This scared me. So many emotions, fears, and self-imposed insecurities obscured my path forward. What pushed me was my daughter. She had started in the Little Ninja program, and came in like a tiny bulldozer, fearless, determined, and ready to give it her all regardless of others’ perceptions. It never ceases to amaze me how some of the greatest life lessons can come from the smallest of us. She reminded me of what WKFA can do for a person. How each of us is respected as being unique. Our paths are ours to forge, and not to be compared to someone else’s. We are also pushed to continue along that path, helping us grow and move beyond our own self-imposed limitations.

But wait, I am a Sifu. I should be better than this. What if I find even more things I can’t do because of my brain injury? Flip the script; what if there are things you discover you can do. The fear of not living up to my rank was all consuming. Ironically, it was the very thing that was getting in my way. Once I flipped the script, it all changed. Sure, I totally lost my balance and smacked into someone in line, but I also threw a jump turn side kick without hitting my partner in that same class. Sure, I can’t see the target I have to hit on my blind side, but my partner will always be willing to move it for me. I am not alone.

You are not alone either. We all have insecurities that poison our self-image. I promise, no one thinks you can’t do it. You have more people in your corner than you think. Make yourself one of them.

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by Sifu Erich MacLean
Fu For You Winter 2024-25

We often talk about the sacrifices that have to be made when testing for a high rank at the Academy. Testing at an elite level requires a bare minimum of three classes each week, plus extra training hours outside of the Kwoon to build and maintain fitness. Training also starts almost a full year before the actual grading date. To accommodate this, we often have to make various sacrifices. We sacrifice sleep, social lives, extra-curriculars, and even school or work to accommodate this heavy training requirement. Many of the instructors and students make sacrifices like this just to attend classes on a regular schedule too – a sign of pure dedication to the martial arts.

Sometimes, though, we have to sacrifice Kung Fu in order to accommodate everything else in our schedules. This does not mean that we are any less dedicated or loyal to Kung Fu, but it is imperative to achieve a healthy balance in our lives. Everyone’s situation is different when finding this balance, including my own. Trying to balance a regular regime of Kung Fu classes, teaching, coaching, and performing, on top of university classes, teaching assistant responsibilities, and research for a Masters thesis is extremely challenging. Adding in cycling with the university club, a social life, relationships, family, sleep, and personal time makes finding a balance feel impossible.

In the chaos, it is easy to forget balance. Training regularly is important for maintaining strength, speed, flexibility, endurance, and overall physical health. Regular training is important, but its rigors, coupled with external responsibilities, can significantly impact mental health. I, like many others, have faced stress, anxiety, and fatigue from not having a healthy balance. These are all things that affect focus, mindfulness, and well-being, not just in Kung Fu but in all activities. As a result, I have had to cut back on daily training but can prioritize my mental health and ensure I spread my time wisely to other areas of my life.

Through these challenges, I have learned a valuable lesson: Dedication to Kung Fu is not measured by the number of classes you attend, because sometimes life gets in the way. It is important to recognize when to take a break. It is also important to recognize that taking a break is acceptable – especially to focus on mental well-being. Prioritizing mental health does not diminish the dedication and commitment to training but rather emphasizes it. Just as we would take time to rest and heal a physical injury, we must also prioritize our mental health. By taking time to rest, breathe, and meditate, we can adapt to the limitations of our minds and maintain a healthy balance between our physical and mental well-being.

Ultimately, finding a balance between training, work, and personal life is a continuous journey. It requires self-awareness, flexibility, and a willingness to prioritize our overall well-being. By recognizing the importance of mental health and making conscious efforts to maintain it, we can continue to practice Kung Fu with passion, purpose, and longevity.

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By Sifu Anne Vandrus
Fu For You Fall 2023

I often hear parents and students talk about how they’re “falling behind” their peers, or where they expected to be regarding their progress through the ranks. I’ll typically respond that Kung Fu is an individual journey, and everybody goes at their own pace. If you think of running a marathon, you are directly competing against the other people around you, and the first one to the finish line wins. But consider this: Kung Fu is a hike, not a marathon. Who could you possibly be falling behind? You’re not even walking the same trail as anybody else.

Upon completing a hike, you end up at the same place you started from, but many things could have changed. Did you see any flowers? Did you hear any birds? Have you turned over any rocks? Did you trudge through any mud? Were there any hills? Did you have to make any choices between different paths? If you just focused on going as fast as possible, what did you miss out on? Are you still the same person who started the hike? Have you learned anything? Did you grow?

There’s no prize for going on a hike… so why are you? What were you hoping to get out of it initially? What surprised you once you got going? Are you allowing yourself to be open to infinite possibilities along the way? Or are you too focused on your goal of finishing?

When you reach black sash – the end of your hike – you now know all this Kung Fu… but for what? What now? Will you repeat the same hiking trail again until you’ve mastered it? Will you go try different trails to see new sights? Will you try harder trails to challenge yourself? Will you just go back home?

The effort it takes to start your first hike is commendable. But truly, once you reach the “end” you are literally just back at the beginning again. If you’re hoping for a fun, new destination, you will be very confused. The “final goal” for a lot of people is a simple piece of black cloth you can find at any fabric store; if you just want that, go buy one. So why are you really out walking this path? What does it mean to you?

This is what we mean when we say Kung Fu is a journey. It’s not just a really long race; it’s not a race at all. It’s a scenic trail that keeps looping you back around the longer you travel it. Personally, I’ve been walking the same trail for almost 20 years, and I still keep finding cool new rocks on the ground and often have to push big sticks out of my path. What have you discovered throughout your hike so far? And more importantly, are you prepared to keep walking?

Happy trails!

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By Sifu Lorna

One of the obvious things with Kung Fu is that each class and every time we practice, we test our physical abilities. Gradings definitely test our physical stamina and push the limits of what we think our bodies can do. But far more importantly, Kung Fu tests our spirit. Can you keep going when you’re tired; or scared?

So many things in life are quite scary to do, and many of us struggle with anxiety. Maybe one of the scariest things we ask you to do in your journey is to lead a warmup. It really can be quite terrifying to do your first warmup – and perhaps the first of many warmups. Being in front of people is not something that all of us would choose to do in our daily lives.

My question is: isn’t that the point? None of the things we do at Kung Fu are the things we used to do as a part of our daily lives. We are learning to make physical exercise part of our lifestyle, but at the same time, we are learning self-confidence. We learn that we can do pushups; we can learn self-defense; we can stand in a ring and touch gloves. For most of us, these are not things we ever thought we would ever do. Yet here we are.

Leading your first warmup is scary. However, you know how to do a warmup. By the time you are asked to lead a warmup, you will have done hundreds of them. I am quite positive that not once in all those warmups did you ever hear anyone laugh at or belittle the one leading the warmup. You also would receive that same respect. You may forget things, you may say the wrong words, you might say something silly, but none of these things is fatal, and no one will think less of you for getting up there and trying. Each time you do a warmup, you will become more confident in yourself, and it will become easier to remember all the things you want to remember.

Please remember that your purpose in leading a warmup is to help the class get their bodies ready to do Kung Fu. You are not there to entertain everyone and be the best public speaker ever. You can work up a warmup that you repeat every time you lead. It doesn’t have to be new and different every time. Instructors will happily work with you to prepare.

If you should ever need to use your Kung Fu outside of the academy, you will be in a position where you are very scared. Will you freeze, or will you fight? Getting through things like gradings and leading warmups helps us to have the courage to keep fighting. There is a popular comedian who said it best: when she is asked how she conquers her anxiety, she says “I don’t. I just do it scared”.

Courage is not the absence of fear but acting in spite of it.

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by Sifu Daryl Cressman

Many of the best stories and personal tales involve failure. For example; during the first 4 years of Albert Einstein’s life he never spoke. When he was 16, he took an entrance exam to get into a Swiss polytechnic school and failed to earn a passing score. From those failures he bounced back and wrote papers on quantum theory of light and the existence of atoms. His theory of special relativity and perhaps Einstein’s most famous theory Energy=mass/speed of light squared.

J.K. Rowling found herself divorced and having to raise a child at a young age. Then her mother passed away causing her to be depressed. At the same time, she was putting herself through post-secondary school. This saw her finances take a hit. Through that period of time the books she wrote “Harry Potter” were rejected 12 times by publishers. Since then, over 500 million copies have been sold worldwide in over 70 languages.

Bruce Lee at a young age got into fights with different members of gangs. There were encounters with the police. That prompted his parents to sign him up to be taught to defend himself with renowned Wing Chung Master IP Man. Bruce also learned To Cha-Cha and won the Hong Kong championship. Bruce’s drive to create his own martial art saw him incorporate the footwork he learned in the cha-cha, Wing Chun, Judo and fencing. His first school was opened in Seattle then two more in Oakland. At this time the Chinese Martial arts community strongly disagreed with Bruce’s decision to teach non-Asian people. In 1969 Bruce severely injured himself in a routine training section because, “he didn’t warm up properly.” He was told by his doctor he wouldn’t walk or do martial arts again. The time Bruce was recovering saw him research ways to heal his body and produce one of his best-known books: “Tao of Jeet Kune Do”.

I have had my own share of failure and disappointment, but I continue to grow and learn.  Failure is not unique to any individual, we all endure life’s ups and downs, but the difference between success and failure is how you react to the situation.  If you move beyond your challenges and learn from them failure can become success.  Just like sparring at WKFA, you will likely get knocked down at some point.  You can whine and complain about the fact that you got knocked down, or you can get up, carry on and consider yourself wiser as you move forward.

In spite of many personal trials and setbacks I received an award for most improved novice student in my first year of Kung Fu training. In 2007 I was in the first black sash grading since Sigung Bob Schneider passed away (no pressure there) 8 hours later I received my black sash.

So, remember that even through the most trying times on your path, every time you fall, pick yourself up. Build on what you’ve achieved one block, kick, or strike at a time. Sometimes the most rewarding things we do have started out as the most challenging.

As Wayne Gretzky says, “you will always miss 100% of the shots you don’t take.”

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by Sifu Serena Truong

Chances are you’ve missed at least one Kung Fu class then, it somehow turned into a week or month of absence. The reasons range from injuries, lack of motivation, career moves, and life in general. This is a Kung Fu vacation; an extended period of absence. Here are some practice tips in reestablishing a routine to continue your Kung Fu journey.

The first step is to plan for your return and make time for your Kung Fu practice. Determine what classes suit your schedule and what attendance frequency suits your physical pace. Moreover, what weekly goals suit your commitment capabilities. Be deliberate in aligning your weekly goals with a strong vision of your end goal, as this will act as your primary source of motivation.

It is crucial to remain realistic in weekly goal setting to avoid losing motivation. Your previous progress will lure you into setting goals above your current capabilities. This will lead to frustration when a struggle to obtain weekly goals ends up emphasizing your current deficiency.
Next, you must overcome your initial inertia; Inertia states that everything is naturally resistant to change. In general, anti-procrastination strategies are capable in combatting inertia as it is a form of procrastination. An effective method is restructuring your environment for success.

This involves removing distractions and adding reminders. The most treacherous distractions are premature rewards such as a session of video games, social media, or binge eating prior to completing your task; these activities will diminish your motivation. In contrast, helpful reminders include energetic music, an alarm and simply wearing your uniform to prompt you to act.
Keep in mind that it takes 21 days to break a habit and 66 days to build a habit. If your Kung Fu vacation surpassed two months, then you will have to break your initial habit of absence before being able to build a habit of attending regularly.

Finally, remain consistent in meeting your weekly goals and personal quotas. Methods of maintaining consistency include tracking your progress, revaluating your goals regularly, maintaining a clear vision of your end goal, and having patience with yourself. Remember that any progress is still progress.

Keep a journal to track your development and ability to hit your goals; reviewing this record will assist in maintaining motivation or reflecting on areas for improvement. As you progress, set aside time to modify your goals to accommodate changes such as time, health or mental strain. Ultimately, consistency will develop your habits and build momentum in reaching your aspirations.
Everyone’s Kung Fu journey is unique and returning from ‘vacation’ is not simple. You should not condemn yourself for taking a Kung Fu vacation. A ‘vacation’ is completely natural in life and your Kung Fu journey. It is a necessary period of reflection, personal development and time to process change. Do what makes sense depending on your situation.

As American author, Napoleon Hill stated, “A quitter never wins, and a winner never quits.”

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by Sifu Sydney Gibson

I recently sat down with Sifu Robin Young to discuss his thoughts on the changes he has seen in the martial arts over the years.

SG: When did you start your training and what were your classes like?

RY: I started training in 1968 in Chinatown, Toronto. Classes were taught in the basement of a house. Sifu Jack Chin was the original instructor. He was fairly authoritarian. If you couldn’t do something, or didn’t want to, you got off the floor. Classes began with one hour of horse practice, different stances and moving between stances. We then stopped for tea, and started up again practicing punches, kicks and forms.

SG: What are your thoughts on the traditions in Kung Fu?

RY: Traditional tends to mean doesn’t change, which can be good and can be bad. Everything has to evolve if you want it to survive. But you can hold onto the old stuff too, because it is really important. It gives us a sense of grounding, history and culture.

SG: Were you friends with the other clubs?

RY: The Kung Fu clubs stayed to themselves. That was partially due to old style thinking, “if I show you my stuff then you will know what I do, and you might try it on us”. There was always that aspect of holding back. There was also an aspect of political affiliation. The old Toronto Jing Mo club was supported by the Nationalist Chinese government. Hung Luk was supported by the Communist government. So, never the twain shall meet, sort of thing. The Sifu’s all respected each other, and would toast each other at banquets. But publicly they kept their distance.

There were a few incidents with senior students, or during a lion dance when different clubs crossed paths. There is an etiquette to follow. If we had the contract to collect the money, the other club would have to stop and give us passage. Or, if they wanted to cross, they would have to ask permission, which usually involved an exchange of business cards. You also had to keep the lion heads down low. If you were to raise the lion head, that was a challenge to the other club, and there would be a fight. That hasn’t changed. In some cases, maybe it has changed as lion dance has become more of a competitive event. That is a loss of some of that tradition and old etiquette.

SG: What are some of the more recent changes you have seen in martial arts?

RY: As it has become more Western in nature, we have lost some of the martial intent, and it has become more of a workout.  However, we also no longer need to buy into the old history, and can bring together different schools to train together, such as the Toi San group, with Sifu’s Ian Chow and Dave Ellsmere.  Years ago, I would never have been able to sit down for lunch with Ian, it just wouldn’t happen.

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by Sifu Lorna Hayward

As humans, we are the Great Negotiators. Unfortunately, we often use that skill on ourselves. No one can talk you out of doing something better than yourself! How many times have we all told ourselves that we would get up early the next day, make a good breakfast, and have some time to start the day in a non-stressed fashion, only to hit that snooze button when the alarm sounds in the morning?

Life often has a way of getting in the way of our best intentions. But how often do we talk ourselves out of doing something we know we really should do? Most people really do want to exercise and eat healthy food and sleep better. But then that show comes on, or a friend suggests going out for dinner, or family responsibilities make us run behind, so those good intentions get stuck on the back burner.

How do we stop listening to our own excuses? Truly, the only way to a new habit is by forcing ourselves to do the thing until it becomes something we don’t have to think about. It is far too easy to tell ourselves we’re too tired to go to class tonight, so we’ll just ‘go tomorrow’. If we can stop negotiating with ourselves, we stand a much better chance of seeing our best intentions through.

As far as kung fu classes go, having set days that you are determined to go to class is the fastest road to success. The trick is to stop negotiating with yourself. When you start to think how long the day was, and how comfortable the couch is, it gets harder and harder to go back out. It is especially hard through the winter months, when it is also cold and dark. However, if you can stop yourself from listening to your own attempts to reason your way out of going, it will be worth it!

This determination applies to anything we want to achieve. If we can stop accepting the ‘I can just do it tomorrow’ excuse from ourselves, there is very little limiting what we can do. The danger is, that ‘tomorrow’ will have a new obstacle, and it will get pushed off another day. And then another. Today is the day for starting, and tomorrow is for building on what we have begun. If we never begin, we can’t build on it.

Perhaps using this negotiating skill can be used to your own benefit. Since we seem, as humans, to be able to talk ourselves OUT of things, maybe we can start change by talking ourselves INTO things.

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by Sifu (Dr.) Rikin Patel MD

Many of you may have heard of the growing trend on the increased consumption of sports and energy drinks over the past 10 years. Due to serious health outcomes in the last few years, this topic has come into the spotlight after the Canadian Pediatric Society published a position statement on sport and energy drinks in October of 2017. https://www.cps.ca/en/documents/position/energy-and-sports-drinks

Sports drinks are flavoured beverages that typically contain a mixture of sugars and electrolytes, such as sodium, potassium and magnesium. They may also contain added vitamins, typically vitamin C or B vitamins. A standard bottle of 20oz Gatorade has 9 teaspoons of sugar or a whopping 36 grams of sugar. Even the newer “Organic” option for Gatorade has 29g of sugar. While these drinks are marketed to optimize health performance, the truth is that the sugar content in these drinks far out weight the benefits in most situations. In fact, most of the research done for Gatorade years ago was done on athletes experiencing heat exhaustion, training in extremely hot weather. For us that may be 3 months of the year at the most. The extra sodium from sports drinks has also been shown to lead to higher blood pressure over time.

Energy drinks have caffeine from either pure or synthetic caffeine or herbal ingredients, such as guarana or yerba mate plus a tremendous amount of sugar (glucose, fructose and/or sucrose) ranging from 1g to 43g, which is up to 10 teaspoons, similar to the amount found in carbonated pop. Marketed as the drink that boosts energy, decrease fatigue and enhances concentration what the cover won’t tell you is that caffeine can increase anxiety in susceptible individuals and may induce palpitations (from elevated heart rate) in children.

In children with attention deficit hyperactivity disorder, (ADHD) the caffeine in energy drinks may potentiate the cardiovascular side effects of attention deficit hyperactivity disorder-stimulant medications. At even higher doses or overdosing, adverse effects can include altered level of consciousness, rigidity, seizures, abnormal heart rhythms and even death. In one 2011 Canadian Paediatric Surveillance Program survey, upwards of 60% of Canadian adolescents report consuming energy drinks. In another survey 9% of the 741 respondents reported caffeine-related complications. On a final note, mixing energy drinks with alcohol is an absolute NO!

It’s important for parents and children alike to realize that this is a serious issue. As a plug, sugar in any type of juice, pop or drink promotes tooth decay, and is also a well-established contributor to the obesity epidemic in children. Sugar really impacts motility of your gut, and the general ethos of Chinese Medicine is that most health conditions can be tied back to poor gut health.

So where does this fit in with our Kung Fu training? With regards to sport drinks, the only situations where I can see these drinks being appropriate is intense work outs (sparing, bag work, forms) over 90 continuous minutes. Or, after the first 90 minutes of an adult grading. This would likely be intermediate/advanced students only getting ready for gradings. Or, maybe after the year end Christmas “Seasons Beatings” class 😊. Most individuals don’t work out hard enough to lose enough electrolytes to justify the amount of sugar and sodium consumption that sports drinks provide. This may vary somewhat on very hot days in the summer. The take home point is that simple water is still the drink of choice in most situations, inside and outside the kwoon.

In 1999, when me and Sifu were testing for black sash, I stopped drinking all carbonated drinks to be more conscientious about what I was putting into my body. It made a big difference in terms of trying to stay in optimal shape and fortunately it stuck; I never really brought it back into my diet. I’m not suggesting you have to stop all pop/juice etc.; just bring an awareness to how much sugar you are taking into your diet day to day. As martial artists we should be conscious of what we are eating and drinking. Not only does impact our potential as martial artists, it helps us become good examples for our friends, family and society with regards to our health. At WFKA every student, regardless of rank, is a leader in society in their own unique way.

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by Sifu Rikin Patel

When I was eight, as an orange stripe I entered my first tournament, Karate Mania back in 1989. As a young energetic boy, I was enamored by the big trophies and was enthusiastic about winning one. Back then I was so excited about Kung Fu class, that I would wear my Kung Fu t-shirt underneath my school clothes the days I had Kung Fu after school. I practiced all the time and thought my chances were good. The result…. I left that tournament completely empty handed. Nothing. I was crushed. To this day my mom with a smile and a joking laugh will remind me “Rikin do you remember how much you cried after your first tournament?” She remembers a lot better than me!

Fast forward now to when I was sixteen as a blue sash. Sigung coined the term “BFs” when referring to Sifu Kevin and myself. At the time, Kevin had been training more than me but I was determined on us testing together for our brown sash. Sigung said “NO, you can’t grade this time around, I want you to spend more time as a blue sash.” It was the first time he had said no to me grading. The plan of testing with my one of my best friends and the hopeful planned date for my black sash grading, totally out the window.  I was really disappointed. I remember watching his brown sash grading from the audience side and at the time it was really tough to swallow. I was happy for him though.

What was the result of those situations. Well, with competing, I started taking “competition team classes” with Sigung on our large team of two. The tournament results transformed, and the crying now was just during the intense preparation in the classes, just kidding! As for the grading, I got back up, dug into my training and was better for it. It was only after that grading I could understand Sigung’s reason and what I had gained. As Steve Job’s said “You can’t connect the dots looking forward; you can only connect them looking backwards”

While I don’t have the space here, the fourteen-year journey after high school to becoming a pediatrician was filled with more no’s, rejections and failures than I thought was possible. I tell Sifu now that I have a “resume of failures.” The mindset and work ethic I had built from the strong foundation training Kung Fu under Sigung was instrumental factor in persevering the long road filled with ups and downs.

The words ‘no’, ‘rejection’, ‘failure’ or ‘lose’ while used in different contexts, all have the same result; we didn’t get what we had hoped for and things didn’t quite work out the way we planned. No doubt, when things didn’t go as we planned it’s tough and I won’t pretend to sugar coat it. There is personal disappointment but hopefully many of us can agree that we can let it roll off our shoulders. What I can attest to and have observed impacts us even more to point of isolation and quitting is focusing on the people around us and our own negative self talk “what will others say,” or “what will others think of me.” The dictionary definition of failure is summed up into three words, lack of success. The problem with this is that as society it means we don’t value learning and growth that comes from struggle and experience. In the age of ‘millennials’ now more than ever there is such a strong negative perception around not succeeding or getting what we want.

Remember as a student of Kung Fu, your attitude and your character will always be more important than your skills as a martial artist. Character development is a big part the Kung Fu training however it can be often forgotten in a western culture driven by externals and results. Recall that one of the definitions of Kung Fu is “hard work.”

Here are some take home food for thought to help build our determination and resiliency:

1. When life says ‘no’ with time let’s try to shift to a growth mindset where we see the experience as an opportunity to learn.
2. The challenge of not succeeding, allows us the opportunity to achieve far greater than what we would have ever envisioned for ourselves
3. Failure gives us a chance to develop humility which actually becomes critical to be able to handle responsibility with integrity when success comes up us.
4. When we get thrown a lemon, take the opportunity to step back, look at the big picture and reconnect with our original goals. With regards to failure, Sigung’s famous words were “just go back to the drawing board.”

As a community of martial artists trying to help each other at WKFA, let’s be the change we want to see in the world. By continuing the conversation and talking about our collective experiences we break down the walls of stigma around “failure” to help create a safe environment to help normalize the experience. Let’s inspire and support more and judge less.

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