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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...
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
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
How is Martial Arts Training Controlled by the 10% Rule?
The 10% Rule is a game-changer in martial arts and Qi Gong. Only 10% of your training translates to real...
Search Your Feelings…
Super performance isn’t about talent—it’s about harnessing emotional states that drive consistent training. Logic won’t push you, but feelings will....
How To Become a Martial Arts Expert
What expertise theory tells us is an expert and how you can get there in martial arts and qi gong....
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...
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
Long Staff-2 sec Snow Match
A frozen wonderland, with a battle of long staffs anyone? Not these guys. This is 2.3 seconds of match slowed...
Explainer: Slo Mo Long Staff Match
Breakdown With Highlights of Long Staff Match in Slo Motion....
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
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....
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...
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...
Kung Fu
Inner Power-Kung Fu’s Legacy
Master Mike Steenrod shares the deeper meaning of inner power in Kung Fu. Learn how it’s forged through training, why...
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,...