Official Home of Pai Lum Tao

Category: TaiChi

  • The Most Costly Opponent

    One of the biggest barriers to your accomplishments is probably procrastination. Whenever you hear yourself saying “someday” or “when I get time” or any number of delay tactic statements, you are procrastinating. If you let it continue, you will find yourself under constant stress and self-loathing. You may even start to dread things that you used to love.

    Everyone becomes a victim to procrastination as some point in their lives. The sense of procrastination will often hold us back from our goals and prevent us from truly reaching our potential. There is, however, a way to combat it and allow you to come out on top.

    Step 1: Identify if you really need to do the task

    Often we find ourselves procrastinating over items we’ve tasked ourselves to do. Sometimes these items are critical but there are times when the things we try to do aren’t actually necessary. This ends up causing us undo stress and unnecessary burden.

    So the first step to combatting procrastination is to be honest with yourself in identifying if the task is truly something that needs to be accomplished. If the answer is no then stop beating yourself up and let go of the task.

    Step 2: Identify why you’re procrastinating

    Once you’ve eliminated all the unnecessary tasks, you are left with the things that must get done. Now you need to go through each and clearly identify why you’re delaying. What is it about that job or task that is making you not want to accomplish it? Unless we face what we fear and dread, we will never be able to overcome it.

    Step 3: Seek help

    Often why we procrastinate is because we aren’t the expert in accomplishing the work or we don’t have the right skill set to do it. In other words, we’re beating ourselves up over something we just aren’t able to do in the first place. Stop hurting yourself like that and be open to seek help. There is nothing wrong with finding and receiving help. For instance, if you’re procrastinating on doing your taxes, maybe it’s worthwhile to find a CPA to help you.

    Obviously you can’t get something for nothing in life so seeking help may involve returning something. It may not be monetary in nature. Thus, it’s important to consider what are your strengths and what can you offer to someone else that might be of value and help them with overcoming their procrastination issues. Create a win-win situation and both of you come out on top.

    Step 4: Break it into bite-sized chunks

    Bigger tasks can be daunting, even with the help of others. So the next step is to break the overall task into small subtasks. Make the steps reasonably sized that you’re able to finish the task quickly and efficiently. Then, focus your attention on the smaller tasks and you will find it easier to accomplish the overall job without even realizing it.

    Step 5: Reward yourself

    Don’t forget to reward yourself for overcoming the procrastination and getting the task accomplished. If the task is big, setup goals and milestones along the way that allow you to celebrate while you’re working through your bite-sized chunks. Pick an appropriate reward that makes sense and doesn’t end up causing you additional stress in other areas.

    Procrastination can halt the progress of even the best person. Left unchecked it will trickle into other aspects of your life and begin to make you dread even unrelated things. Don’t let it stop you from accomplishing your dreams!

  • Go Outside Already!

    With all the nice weather, I hope you’re taking advantage of this great opportunity to extend your training to the outdoors. Being outdoors is a wonderful experience when training Martial Arts. You get a sense of being closer to nature and the world around you. In addition, it teaches you some valuable lessons on how to handle different terrains and situations… all of which will heighten your understand of yourself.

    The Setup

    Pick a day or time to accomplish this. Make sure you’re not rushed and you can truly take the time to appreciate what you’re about to do.

    Pick a form/kata/routine. Choose something you’re familiar with and can practically do in your sleep. The last thing you’ll want to do is stop to think about the basics. This is a time to explore beyond just learning the steps and movements.

    Pick a location. Find somewhere where you have lots of space. If you’re uncomfortable about having an audience, pick somewhere isolated.

    Absorb and learn from your surroundings

    The ground beneath you

    Consider the location where you picked. What is the surface like? Chances are if you’ve been practicing inside the whole time, the outdoor surface will be very different. Even a simple grassy field can pose different challenges. The earth is not smooth. It has ridges and rocks, dips and folds.

    On grass

    If dry, it’s crunchy under foot. If green, it’s probably at a different temperature from the air around it. The grass hides the earth beneath. It could be soft and muddy or hard and rocky. You won’t know until you step down. Depending on the length and type of grass, it could tickle against your feet, trying to distract you as you move. Can you compensate for these things? Can you keep going?

    On rocks

    Much of the coastal area around me are rocky. Rocks pose a different challenge from grass. You can see the mounds of rocks and their unevenness. But visual cue is not always enough and the path is not always linear. Maneuvering on rocks requires you consider your next move and plan how you choose to step. You must adjust your step and balance to the surroundings and compensate for the gaps and rises.

    On sand

    Sand is one of my favorite surfaces to walk on. Regardless of if the sand is wet or dry, your feet naturally sink into the surface and you need an extra effort to make the next move. When working in sand, you have to be careful you don’t twist too quickly or move without first breaking the grip the sand has on you feet.

    On water

    I love working in and around water because there’s natural energy that fills the air around any body of water. With that being said, working on the water poses its own challenges. Not only is every slippery and you need to be conscious of where and how you step, water has its own flow and movement. Working in water is a great test of balance in the presence of forces pushing against you. But for all the struggles, water is also great to work in if you pains or struggle to move in certain manners under full gravity.

    The air around you

    Beyond the surface, being outside means dealing with the environment. Is it cold? Is it hot? Is it sunny? Is it windy? Each of these different environmental changes can impact how you perform even the most basic of forms. Understanding your personal limits in these environments and how you compensate for these distractions is a powerful lesson in understanding yourself.

    The sounds and smells

    When we’re training, we primarily use our sense of sight and touch. Being outside provides us with a unique opportunity to develop our other senses. As the air drifts in and out, we are introduced to new sounds and smells that we wouldn’t have found on our training floor. Allow oneself to become aware of all this helps to build a total body training.

    Enjoy your training

    So as we enjoy the nice weather, don’t forget to take the opportunity and train outdoors. Become closer to nature and the roots of your Martial Arts and gain a better understand of yourself and your style.

  • Make sure to hydrate!

    Make sure to hydrate!

    The weather is starting to get warmer again. While it’s always good to be hydrated when you do any sort of physical activity, it is particularly important when temperatures rise. As you practice your Martial Arts, make sure to keep your hydration levels in mind.

    drinkwaterOur bodies are made up 70% water. It is a key that keeps our bodies running. Fluids help to regulate our body’s temperature, lubricate joints, and remove waste. Without water, our bodies would cease to function.

    When we do any sort of physical activity, we naturally sweat as a means for the body shed heat. The more intense the workout, the higher the level of fluid loss. Sweat is the body’s natural way of shedding harmful toxins. But even a loss of as little as 2% of the body’s fluids through sweat can cause your blood to thicken and your heart to work harder to circulate.

    Not properly hydrating can also affect your performance. Dehydration can cause a reduction in your ability to concentrate and increase your chances of cramping and injury.

    What you sweat out isn’t just water either. Contained within the sweat are normally a lot of salts, referred to as “electrolytes”. These salts are what allow your cells to carry electrical impulses that move muscles and send signals to the brain.

    Electrolytes naturally occur in the body through the kidneys. If you lose too much fluid too quickly, your kidneys have a harder time trying to catch up. This is why many athletes will drink special sports drinks that provide a boost to the sodium and potassium in their bodies. However, it’s important to remember that the body works on a balance. Too many electrolytes in the body can be just as bad as too little.

    Signs of dehydration

    You will often feel dehydration long before others notice it. Here are some signs that you need to stop and take a drink break:

    • Dry mouth and/or eyes
    • muscle cramps
    • headaches
    • decreased sweating despite increase in activity
    • darker color urine
    • trouble urinating
    • nausea or vomiting
    • heart palpitations
    • light-headedness
    • confusion and blackouts

    How much should I drink?

    Every person and situation is different. Ideally, one should try to replace the same amount of fluids they lost during exercise. While it is not always possible to figure this out, the general rule of thumb used is a before-during-after regiment.

    Before

    Make sure to drink at least 15-20 fl oz around 2-3 hours before you exercise. About 15 minutes before you exercise, try to drink another glass of water.

    During

    As you exercise, make sure to drink a glass of fluid every 10-15 minutes of exercise. If you’re planning to exercise more than an hour, consider introducing a drink with electrolyte replaces every other drink break.

    After

    Drink at least another 20-24 fl oz of water. The best is if you can determine how much weight you lost during your routine. You should drink at least 20 fl oz for every pound you lose.

    Don’t forget to also eat afterwards to replenish the other nutrients of the body.

  • Good Competition Protocol

    It’s important to have good protocol and etiquette on the competition circuit in Martial Arts. It’s a fact that seems to be forgotten a great deal and often over the claim that competitive spirit takes over. But achieving good protocol and etiquette is not only important in your development as a martial artist, it is an easy object to maintain. Below are some simple things that any competitor can do as signs of respect and honor.

    Many of the protocols in good competition form are established to show respect for the art which you participate. In many ways, one can also consider the competition floor the same as a training ground. Thus, respect the floor as you would your school or teacher.

    One must also remember the first term in Martial Arts, the word “martial”. The definition of martial is “of or related to war.” In war, there are rules of engagement that one follows. While over time the rules have changed, the concept of having them has not. Dating as far back as history extends, civilization and respected warriors followed proper codes of that time. From European knights to Japanese Samurai, these codes existed to maintain order and civility despite the brutal nature of conflict and war.

    In this day and age, for a martial artist, one of the “fields of battle” is the competition floor. As such, a warrior should follow the code of conduct on this playing field.

    Before the competition
    Even before you come to the day of the competition, take the time to review the rules and regulations on your own. Each competition has some nuance that makes their rules unique. Understand them and ask questions about them before you enter the day of the competition.

    There is always time before any event where competitors gather and prepare for the event. Do spend this time to get yourself ready. Warm up and focus your thoughts on the task head. Visualize what you plan in executing. Be it sparring or forms there are always things you can picture in your mind that will help when you are ready to perform.

    Make sure you don’t expend energy towards negative things during this time. Don’t talk disrespectfully about other competitors or judges. Don’t run around or leave the area you’ve been designated to. Have everything you need ready and with you before you get to the ringed area.

    Entering the ring
    How you enter the ring depends upon what you’re doing, be it sparring or forms. It is good to make sure before you enter the floor, to show it respect. So just as you might bow (or kowtow) when entering a school or training floor, you should show the same respect before stepping into the ring.

    For forms
    Don’t step into the ring until the judges acknowledge you somehow, normally with a nod or at a minimal eye contact. If you aren’t the first person in the ring, do not step into the ring until the previous competitor has completely left the ring.

    Move quickly. Don’t waste anyone’s time getting into the ring. When you enter, enter at the far end and then approach the judges. Most people often enter along the furthest point from the judges and move linearly to the center before making a 90 degree turn to face the judges and approach their table.

    Once you’ve approached the judge’s table, the proper procedure is to kowtow until acknowledged. Announce your name, style/school, and the form you expect to perform. If your form leaves the boxed in area, make sure to request it prior to starting so the judges know. Finally, ask for permission to begin.

    For sparring
    Enter the ring only when the center judge instructs you. Come to the starting line, normally close to the center. Bow to the judge. Bow to your opponent. It’s polite to actually take a moment to shake your opponent’s hand.

    Only go into set or ready position when the center judge instructs you to. This is normally done with a phrase or the judge lowering his hand between the two opponents. To go into this position before is disrespectful to the judge and your opponent. Plus, it shows poor sportsmanship that you are here just for the kill.

    Finishing
    As you either complete your form or finish your match, it is important to close with the same level of respect and honor as you have shown so far.

    For forms
    Return to the center position where you first announced yourself. Stand in ready position until either the judges call out your score or dismiss you. Kowtow to thank the judges and then walk backwards (not turning your back to the judges) to the edge of the ring. Face the direction which you entered the ring originally and bow to your next opponent, who should be waiting ready to go. Exit the ring quickly.

    When you’re done with the competition overall, it’s good form to both thank the judges for their time and to congratulate all the other opponents, regardless of where anyone placed.

    For sparring
    Listen for the judge’s call and break the fighting when they call it. Do not break combat before that point as you will find yourself in a weaker position. Even if you believe you have won the point, continue until the judges call it. Do not continue to fight after the judge calls break. Continuing to fight shows your lack of discipline and control, which is neither respected nor appreciated in the ring.

    If your opponent is injured during the match, you will be instructed to stay back. Do not stand there and hover around the ring. In fact, the correct protocol is to often turn to face out the ring opposite of your opponent and kneel. Take this time to refocus your thoughts and visual what your next moves will be. Do not return back to the ring until the center judge instructs you to.

    When the match is done, bow once again to your opponent and then to the judges. It is polite and nice to actually shake hands and thank your opponent, regardless of who wins. Some would say it is even better if you can hug your opponent and walk away on friendly term. After all, this may be combat but it doesn’t mean we need to continue the conflict once the battle is done.

    Competitions aren’t for everybody or every style. However, if you do participate in competitions, it is important to follow good protocols and etiquette. It is part of the foundation that has created Martial Arts in the first place. And, in general, the respect you show is good to follow even in life outside of the competition ring.

  • Stress – The Silent Killer

    5pm. Traffic and your temperature is boiling.

    That major test that you just can’t fail looms in front of you. Did they write this in a foreign language?

    A presentation you have to give to an audience.

    Stress is all around us and we each react different to that stress. One thing is certain though, stress can be killer. For years we’ve known that stress can lead to higher blood pressures. One of the latest trends is linking stress to more than just the heart. Stress affects the immune system and reduces our ability to combat diseases such as <a href=”https://www.cancer.gov/cancertopics/factsheet/Risk/stress”>cancer</a> and other deadly diseases.

    So what are we to do about it?

    Well, as Pai Lum Tao members, you have the keys in your hand to live a “stress-strengthened” life. None of us can live stress free. After all, nothing in life is for free. Living means you will deal with stress at some point in your life. The key is knowing how to cope with the stress to minimize the strain on your body.

    1. Recognzie when you’re stressed

    The first key to living a stress-strengthened life is to be able to identify when you’re suffering from stress. For each of us, stress manifests itself differently. It can be in the form of feeling hot or wanting to cry or tensing your hands into fists. Whatever is your physical cue of stress, it’s important you get to know yourself and can recognize those moments of high stress. This is the first step in dealing with the stress.

    2. Chi Kung

    For years, tai chi and chi kung have been touted as the way of dealing with stress. But simply doing tai chi or chi kung doesn’t make you magically able to handle stress. In fact, if all you are doing is going through the motions, you’re going to find it very hard to incorporate that into your daily lives to deal with stress. So as you train, think about a few things:

    • How am I breathing?
    • What does my mind feel like when it’s relaxed?
    • How am I relaxing the muscles in my body to perform tai chi?

    3. The Great “Sigh”

    Sound is a powerful tool that we often underestimate. If you’re in a stressful situation, try taking a deep breath and letting it out with a sigh. Still feel stressed? Do it again. Use the time to think back to the previous questions about how you were feeling during your tai chi or chi kung training. Invoke in your mind those same images.

    4. Reach out

    One of the best advise for dealing with stress is to reach out to others. Here in the Pai Lum Tao family, we have a great network with a wide range of experiences. If the stress is too much for you to handle and overcome by yourself, consider reaching out to others. After all, our theme song is “Lean on me” for a reason. As the lines of the song say,

    Lean on me, when you’re not strong
    And I’ll be your friend
    I’ll help you carry on
    For it won’t be long
    ‘Til I’m gonna need
    Somebody to lean on

    The reality of stress is that we all deal with stress. It’s a part of being alive and living. How successful we are in dealing with the stress will determine how strong we come out. Beyond the initial strain, there are health implications to letting stress rule your life. Learn to use these techniques and others to cope with stress and come out strengthened by the experience. Live “stress-strengthened”, not stress-feared.

  • Wandering Eyes

    Wandering Eyes

    One of the main mistakes that I often see from new Tai Chi students is what we call in our school the “wandering eye”. It’s easy to spot if you’re watching the student perform but one of the harder habits to train out of someone.

    Wandering eye is simply where the student is performing a form but their eyes are darting everywhere. As cliché as it sounds, the eyes are truly the doorway to the soul and a wandering eye means that the mind is not focused and thus not centered and absorbing the good energies being generated.

    In external Martial Arts, it’s much easier to find focus. The practioner has a target to strike and thus a place to send their energies. The mind is focused on these external targets and thus the eyes tend to focus on observing the movements of the opponent and projecting the attack.

    In internal Martial Arts, such as Tai Chi, the practioner must focus internally. There isn’t necessary the same projection of external threat. Furthermore, the object of the internal arts is to draw the energy in, not send it out. So, projecting outward to a target will actually send the energy away from the body and disrupt what is trying to be accomplished through Tai Chi.

    What happens is that the student’s thoughts wander. Did I remember this or that? Should he/she be doing that over there? Wonder what’s for dinner? … etc. And when the mind wanders, so does the soul and thus the eyes.

    There are a few ways to train out of the wandering eye. First off, you must become aware this is happening. Awareness is the key to correcting any situation but it’s often not enough. One can’t simply “hold down” your eyes and make them focus inwardly.

    I generally instruct people to start practicing more meditation. The object of meditation is to focus the mind inwardly and prepare the body. The more meditation one does, the easier it becomes to find that point of focus and enter it.

    Another method to use is to visualize where the energy is moving in the body. Every movement in Tai Chi sends the energy to different parts of the body. If one can visualize it being drawn in from the feet and then circulating through the body with each movement, to focus naturally moves inward and to the energy.

    If you don’t improve right away, don’t fret. It takes time and practice, as in anything in Martial Arts, to grow and perfect. The more you practice with awareness, the better you will become. And soon, you’ll not suffer from the “wandering eye.”