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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

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....

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...

All Pro Arnis Old Master

Pro Arnis

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...

Pro Arnis: Technical Specs

White paper describing the origin and design of Pro Arnis....

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

Inside the Montage–Carry The Buckets

Explore the truth behind martial arts training. Beyond movie montages lies the real journey—sweat, repetition, and strength. Discover how Water...

Martial Arts and Spiritual Brain Washing

Martial arts may look spiritual, but they’re not. This popular article breaks down the real relationship between kung fu and...

Hot vs. Cold Baths: Which Is Best for Martial Artists?

Discover the benefits of hot, cold, and contrast baths for martial artists. Learn when to use each to recover faster...

Wellness and Fitness

Downward Dog-Little Looser w Lisa

In this video, Coach Lisa quickly shows the steps of Yoga Pose, Downward Dog. Captioned....

Tree Pose-Little Looser w Lisa

In this Water Mountain webisode of "Little Looser w Lisa," Yoga coach, Lisa, provides a quick take on the Tree...

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...