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Featured
Dietary Guidelines for the Amateur Martial Artist
Practical, evidence-minded nutrition for amateur martial artists—now with expanded meal-timing guidance (pre/intra/post) and a high-altitude section for Flagstaff-style training. Learn...
Heaven Fist 10,000 – 1,500 Years of Kung Fu Training in Flagstaff
Train in Heaven Fist 10,000, a Flagstaff-based kung fu system with 1,500 years of legacy. Developed by the Soon people,...
What Is the Best Qi Flow for Health and Long Life?
What’s the best way to circulate qi for a longer, healthier life? In this talk, Qi Gong Master Mikel Steenrod...
Explainer Vids
Squash Fears Power
In this Flagstaff martial arts video, Master Steenrod explains how fear warps decisions and how kung fu practice helps you...
Struggling?
Struggling? – A Teaching from Water Mountain Struggle isn’t failure—it’s growth in action. In this short video, Master Mikel Steenrod...
How Qi Storage Affects Your Life
Master Steenrod talks about the different ways qi storage affects our lives and how our life choices can change it....
Pro Arnis
3 Pro Arnis Takedowns
Video of Professional Arnis Takedowns 1-3, including Bicep, Tricep, and Throat Lever....
Pro Arnis Double Stick
A demonstration of two of the double stick patterns used in Pro Arnis....
What Is Pro Arnis? A Complete Guide to Professional Filipino Martial Arts
Explore Pro Arnis, short for Professional Arnis—a Filipino Martial Arts system built for real-world self-defense, coaching, and competition. Available locally...
High Altitude Martial Arts, Focused on Flagstaff, AZ
Smart Martial Arts in Flagstaff’s High Altitude Sun
Flagstaff martial artists face unique challenges when training outdoors at 7,000 feet. This guide offers smart strategies to handle intense...
Hydration in a High-Desert Environment: Flagstaff, AZ
Stay hydrated in Flagstaff’s high-desert climate! Learn essential hydration tips for martial artists and outdoor enthusiasts to maintain peak performance...
Unlocking Peak Performance: How High Altitude Training in Flagstaff Elevates Martial Arts Skills
Enhance your martial arts training in Flagstaff’s high altitude! Improve endurance, recovery, and focus with science-backed benefits for Kung Fu,...
Training Insights
Aging, Testosterone, and the Martial Artist
Testosterone Decline and Martial Arts – Explore how age-related hormone changes impact martial performance and discover nutrition strategies to stay...
Am I Too Old For Martial Arts?
Discover how martial arts can improve your strength, balance, and confidence at any age. Whether you're 50, 60, or beyond,...
Jumping Roundhouse Kick Photo Study
Water Mountain breaks down the speed of delivery of the jumping roundhouse kick of kung fu at 1/10th of a...
Wellness and Fitness
3 Easy Pushups–Fitness Bits
In this webisode, Coach Brendan demonstrates three pushup forms....
10 Best Core Exercises for Kung Fu
Build devastating power and lasting endurance with these 10 essential core exercises for Kung Fu—targeting strength, rotation, and stability for...
Little Looser With Lisa–The Boat
In this episode, Coach Lisa gives a quick instruction on the yoga, Boat Pose....
Nutrition
Dietary Guidelines for the Amateur Martial Artist
Practical, evidence-minded nutrition for amateur martial artists—now with expanded meal-timing guidance (pre/intra/post) and a high-altitude section for Flagstaff-style training. Learn...
Martial Arts Nutrition: A Beginner’s Guide to Fueling Your Training
Start here: a practical, down-to-earth nutrition guide for martial arts beginners. Learn what to eat before and after class, how...
Plant-Based Testosterone Diet for Martial Artists
Plant-Based Testosterone Diet for Martial Artists – A guide for vegan and vegetarian fighters. Learn how lentils, tofu, tempeh, nuts,...
Weapons
Martial Arts Weapons: Complete Guide to Types, History, and Training Benefits
Martial Arts Weapons: A complete guide to history, types, and training benefits. Learn why traditional weapons like broadsword and staff...
Slo Mo Spear Match
A spear match outdoors is slowed to 1/20th of a second intervals to reveal the finesse of the exchange....
Slo Mo Sword Match
A fantastic, unscripted clip of a sword match made of still frames at 1/20th of a sec. IRL time is...
Qi Gong
Natural Form and Essence Qi Gong in Flagstaff: A Path to Health, Balance, and Inner Strength
Explore Natural Form and Essence Qi Gong in Flagstaff—a complete, secular system rooted in Taoist practice. With a structured curriculum...
Qi Gong Weather Report – September 16, 2025
Qi Gong Master Mikel Steenrod shares the period starting September 16, 2025 Qi Gong Weather Report in Flagstaff, AZ. With...
Flagstaff Qi Gong Weather Report | August 5, 2025
Flagstaff Qi Gong Weather Report – August 5, 2025: Master Steenrod explains how high summer yang is intensifying heat and...
Kung Fu
Heaven Fist 10,000 – 1,500 Years of Kung Fu Training in Flagstaff
Train in Heaven Fist 10,000, a Flagstaff-based kung fu system with 1,500 years of legacy. Developed by the Soon people,...
Martial Arts Like Heaven Fist 10,000 – Deep Systems Compared
Some martial arts do more than teach moves—they build the whole person. Heaven Fist 10,000 is one of them, and...
What Is Kung Fu Really? The Truth Behind the Styles, Legends, and Practice
What is Kung Fu? It’s more than ancient monks or action movies. This beginner’s guide explores the roots, range, and...