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Featured
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...
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,...
Explainer Vids
Struggling?
Struggling? – A Teaching from Water Mountain Struggle isn’t failure—it’s growth in action. In this short video, Master Mikel Steenrod...
Squash Fears Power
In this Flagstaff martial arts video, Master Steenrod explains how fear warps decisions and how kung fu practice helps you...
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
Pro Arnis Double Stick
A demonstration of two of the double stick patterns used in Pro Arnis....
3 Pro Arnis Takedowns
Video of Professional Arnis Takedowns 1-3, including Bicep, Tricep, and Throat Lever....
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
Training Outdoors in the Cold, Dry High Desert of Flagstaff, AZ
Training in Flagstaff’s cold, dry high desert requires the right approach. This guide explains how to prepare, breathe, hydrate, move,...
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...
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
Sphinx Yoga Pose-Little Looser W Lisa
A simple step by step explanation of the yoga pose known as the Sphinx, from the Little Looser w Lisa...
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...
Nutrition
Beyond Calories In, Calories Out: The Real Science of Weight Management
The Calories In, Calories Out (CICO) model explains weight management, but hormones, metabolism, stress, and exercise—like martial arts—play key roles...
Nutrition for Joint Health: A Guide for Martial Artists
Discover how proper nutrition can safeguard joint health for martial artists. Learn about anti-inflammatory foods, essential nutrients like omega-3s and...
Nutrition After Workouts: Recovery Tips for Martial Artists
Fuel your recovery with the right foods! Learn how protein, carbs, and anti-inflammatory ingredients like salmon, quinoa, and berries can...
Weapons
Explainer: Slo Mo Long Staff Match
Breakdown With Highlights of Long Staff Match in Slo Motion....
Long Staff-2 sec Snow Match
Who let’s a little snow and freeze stop these guys from some long staff matches? Not these guys. Keep in...
Qi Gong
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...
Qi Gong Weather Report – December 6, 2025
Early Winter Qi, Rest Without Collapse: Today’s qi encourages gentle inwardness—rest without sinking into deep yin. Includes video, study guide,...
Qi Gong Weather Report: November 6, 2025
In this week’s video, Master Steenrod describes an unprecedented dual rise of Yin and Yang. Hal Winthrop investigates whether the...
Kung Fu
Internal vs External Kung Fu Styles: Tai Chi vs Shaolin Explained
Curious about the difference between internal and external kung fu styles? This guide breaks it down with real examples—comparing Tai...
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...
Kung Fu Poses: Intermediate Level
Kung Fu Master Steenrod demonstrates 5 intermediate poses for the kung fu practitioner with brief practice notes....