Water Mountain's Blog
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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
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
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
The All-Natural Testosterone Diet for Martial Artists | Boost Performance & Recovery
Testosterone fuels strength, recovery, and focus for martial artists — men and women alike. This guide delivers a fully sourced,...
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...
Nutrition for Male Kung Fu Practitioners Over 60
Nutritional strategies for male Kung Fu practitioners over 60—boost muscle, support recovery, and stay agile with age-specific meal plans and...
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
Classic 5 Kung Fu Poses
Discover the 5 classic kung fu poses taught in the Flagstaff Heaven Fist 10K program. A visual and instructional guide...
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...