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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 Twirl-Off: Master Stick Flow and Control

Train your body and stick to move as one. The Pro Arnis Twirl-Off builds speed, accuracy, and coordination through smooth...

3 Pro Arnis Takedowns

Video of Professional Arnis Takedowns 1-3, including Bicep, Tricep, and Throat Lever....

Knife Palit Palit: Flowing Block-Counter Drill in Pro Arnis

Knife Palit Palit is a flowing Pro Arnis drill that sharpens your reflexes, timing, and structural handwork. Through continuous motion...

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

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

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...