Lean Body. Focused Mind.

Is that so?

2010-07-25T11:30:00.000-07:00

The Zen master Hakuin was praised by his neighbors as one living a pure life. A beautiful Japanese girl whose parents owned a food store lived near him. Suddenly, without any warning, her parents discovered she was with child. This made her parents angry. She would not confess who the man was, but after much harassment at last named Hakuin. In great anger the parent went to the master. "Is that so?" was all he would say. After the child was born it was brought to Hakuin By this time he had lost his reputation, which did not trouble him, but he took very good care of the child. He obtained milk from his neighbors & everything else he needed. A year later the girl-mother could stand it no longer. She told her parents the truth-the real father of the child was a young man who worked in the fish market. The mother & father of the girl at once went to Hakuin to ask forgiveness, to apologize at length and to get the child back. Hakuin was willing. In yielding the child, all he said was "Is that so?"

Every-minute Zen

2010-06-25T08:50:00.000-07:00

Zen students are with their masters at least ten years before they presume to teach others. Nan-in was visited by Tenno, who, having passed his apprenticeship, had become a teacher. The day happened to be rainy, so Tenno wore wooden clogs and carried an umbrella. After greeting him Nan-in remarked: "I suppose you left your wodden clogs in the vestibule. I want to know if your umbrella is on the right or left side of the clogs."

Tenno, confused, had no instant answer. He realized that he was unable to carry his Zen every minute. He became Nan-in's pupil, and he studied six more years to accomplish his every-minute Zen.

Zen Moment: Ikkyu The Zen Master

2010-01-05T10:53:00.000-08:00

Wealthy patrons invited Ikkyu (Zen master) to a banquet. Ikkyu arrived dressed in his beggar’s robes. The host, not recognizing him, chased him away. Ikkyu went home, changed into his ceremonial robe of purple brocade, and returned. With great respect, he was received into the banquet room. There, he put his robe on the cushion, saying, “I expect you invited the robe since you showed me away a little while ago,” and left.

10 Tips for a Lean Body & Focused Mind in 2010!

2010-01-02T07:17:00.000-08:00

Having a lean body (fit to respond, react and perform) and focused mind (ready to take on all the challenges of our stressful, multi-tasking modern life) are the key to feeling healthy, whole, energized, aware and connected.

Let this year mark the start of your own special journey, and put my ten tips for creating a lean body and focused mind to the test:

1. JUICE. Consume natural, unprocessed, unsweetened juice at least once a day. Juicing is the perfect way to maximize the vitamins, nutrients, energy and life force found in foods like fruits and vegetables.

2. STRETCH EVERY DAY. We’ve lost our natural instinct to stretch. Watch any animal in nature long enough, and you will see – that animals stretch on a daily basis as a way for them to stay fit to perform, hunt and survive.

3. SLEEP WELL. Never go to sleep mad or with a full stomach! Avoid watching violence on TV before going to bed. If you need to watch TV before bed, find something to watch that is calming and soothing.

4. EAT WITH AWARENESS. Lean protein, vegetables, fruits, and avoid processed foods and sugars. And pay attention to how much you are eating. We live in a society where the term “all you can eat” is huge. All of your blood goes to digestion so you have nothing left to fuel your brain or your body. How do you feel after you eat a huge meal? You just want to sleep. Eat smaller, nutritious meals for energy and focus. And don’t get into the habit of being “full” every time you eat. You should feel satisfied, but at the same time you still feel light.

5. READ DAILY. What you choose to read is not as important as the habit of reading every day in order to exercise your brain. Engaging your brain with reading helps develop a more focused, more clear mind.

6. DRINK TEA. In addition to its numerous health and fat burning benefits, creating a regular ritual of enjoying a cup of tea can help relieve stress, cleanse your body and calm your mind.

7. EXERCISE. You should be getting your heart rate up to the point of heavy breathing and sweating for 30-45 minutes, at the minimum, on most days of the week. Incorporate muscle toning activities such as push ups, squats, kickboxing or weight lifting as often as possible.

8. WALK. Take a walk on the beach, in the park, through your neighborhood streets. Become aware of your surroundings, observe nature, appreciate what is around you. Notice how you feel as you move through space – become more conscious of your body and breath with every step.

9. CLEAN. Create a living space of tranquility, organization and balance. Whether it is your home or your office, you need the place that you spend most of your time to be a space of calm and serenity. Creating space is important – make room for yourself to move. Don’t overcrowd your space with too many things. Create balance. You don’t have to be a feng shui expert, but use a basic instinct to place certain important elements in the right places. And keep it clean, clean, clean! Organization can bring tranquility and peace to a place. Burning incense and candles can help create a certain tone and energy for your personal space.

10. MEDITATE. Sit still and relax for at least five minutes a day. Focus on your breath. It is important to take time to “empty your cup” every day, otherwise it will just keep overflowing.

HOW TO HANDLE DISTRACTIONS DURING MEDITATION.

2009-12-31T11:59:00.000-08:00

Distractions come in many forms. Sounds, visions, physical sensations such as pain in the knees or an itch, happy or unhappy memories, memories of people and events that you have not thought about for ages.

If you find that you are distracted easily, do not get angry or frustrated. This is the nature of the "monkey mind" and an awareness of this nature is actually a sign of progress.

The best way to handle these distractions is to not indulge them or attempt to repel them. As they arise in your mind, they will also disappear of their own accord. Simply acknowledge them and return the thought to the breath.

5 Yoga Tips for Everyone

2009-12-29T08:01:00.000-08:00

1. THE MEANING OF THE WORD "YOGA".
Yoga is a Sanskrit (an Indian Language) word that means "union". Yoga promotes the union of body, mind, and spirit. This discipline was develop in India thousands of years ago as a technique of self-development and self-exploration.

2. SOME OF THE BENEFITS OF YOGA PRACTICE.
Yoga will improve your balance, strength, coordination, relaxation, agility, posture, flexibility, and range of motion. Yoga can also help with weight management, pain relief, blood circulation, and cardiovascular conditioning.

3. GO AT YOUR OWN PACE.
Yoga has nothing to do with struggling or forcing your body into positions. It is about stretching, expanding, healing, and breathing. Always do the postures and movements at your own pace. Listen to your body at all times, discovering your own rhythm is one of the most significant discoveries. Everybody is different.

4. FOCUS ON FEELING.
Your Yoga practice should always feel right for your body. Do not worry about looking like anyone else in class. Practicing Yoga is a personal experience not a competition.

5. YOGA PRACTICE IS A FORM OF MEDITATION.
When you notice that your mind has wandered during your practice, bring yourself back to your breath and to the sensations you are feeling in your body. Yoga is the cessation of the mind, is a way of making you natural and simple, restoring you to your nature once again.

LBFM Favorite: T'ai Chi with Master David Dorian-Ross

2009-12-12T18:21:00.001-08:00

One on one with Champion and Master David-Dorian Ross. This is the way to learn T'ai Chi. With this program created to be more like personal instruction, you'll learn more intuitively as you explore each move, so you feel more confident right away. You will understand how T'ai chi will help you move closer to that elusive life priority, balance. Known as "the ultimate workout" in China, T'ai chi is a more physically charged form of energy practice that resembles martial arts in slow motion and will give you the benefits of weight training, aerobics or sports conditioning while exercising your mental-spiritual strength at the same time. You'll see more balance in the way you move, think and feel every day. U.S. and world T'ai chi medalist David-Dorian Ross' clear, masterful instruction is captured live in this unique DVD.

The result is more candid, thoughtful expression that's in tune with you as you move, with pointers that both sharpen your form and deepen the benefits. David guides eight essential T'ai chi ch'uan poses, from Parting the Horse's Mane and to the empowering Crane Spreads Wings. A total-body workout that is more physically charged than its sister practice Qigong, this is like a martial arts dance, with breathing and mental imagery techniques that intensify the effects. 70 minutes.

For more information visit: http://www.drtaichi.com

Safety Tips for Women: Stay Alert, Stay Aware, Stay Alive!

2009-12-11T19:11:00.002-08:00

Everyone should take 5 minutes to read this. It may save your life. This is for you, and for you to share with your loved ones and everyone you know. After reading these safety tips, please forward them to someone you care about.

During the busy holiday shopping season women are more likely to be out shopping late, carrying large packages and bags, talking on their cell phones, fumbling for keys in full purses - it's the perfect set up for a predator. Being alert at all times is the absolute best strategy and tool you have available in order to protect yourself from attackers.

Before getting into your car in a parking lot, or a parking garage:

1. Stay off your phone while walking to your car. A woman with her arms full of shopping bags who is talking on her cell phone is an easy target. You need to be paying attention. Look around you, stay aware of your surroundings, hold your bags firmly and walk directly to your car.

2. Observe the cars next to yours. If you notice people sitting in the cars near yours, stay cautious. If something looks suspicious, trust your instincts. If you feel something is wrong, don't go directly to your car. Walk back towards the mall, look for a security officer and ask them to escort you to your car. Think proactively, don't just wait for something to happen to react to the situation. Better to be overly cautious than to deeply regret not listening to your instincts later.

3. Once you have reached your car: stay aware. Look around you, look into your car, at the passenger side floor, and in the back seat. If you are parked next to a big van, enter your car from the passenger door. Most predators attack their victims by pulling them into their vans while the women are attempting to get into their cars.

4. AS SOON AS YOU GET INTO YOUR CAR, LOCK THE DOORS AND LEAVE. Women have a tendency to get into their cars after shopping, eating, working, etc., and just sit (doing their checkbook, or making a list, etc.) DON'T DO THIS! This is the perfect opportunity for predators to get in on the passenger side, put a gun to your head, and tell you where to go.

5. If the worst happens, and you are attacked, do everything you can to avoid taken and forced into a car. If you have to fight off your attacker using your body, try to use your elbows, knees or your feet to strike as forcefully as you can. The last thing your attacker wants is for you to attract attention, so be as loud as you possibly can! Scream, yell for help. If you can remember in the moment, yell "FIRE!" instead of help. Strangers are more likely to respond to FIRE alarms than to cries for help.

Stay alert, keep safe, and always stay aware. Send this to any woman you know that may need a reminder that it's better to be safe than sorry.

Product Review: Century Wrap Gloves

2009-12-11T18:40:00.001-08:00

Preferred by more martial artists than any other glove, this unique wrap design provides maximum wrist support. Made of durable top grain leather with a cushioned center palm grip and grip bar. Foam padded inserts at points of contact.

Highly recommended by the Martial Fusion Team! Extremely durable and easy to wash. Provides full protection and perfect for focus pads workouts. Every martial artists should own a pair!

Martial Fusion

2009-12-05T07:58:00.001-08:00

Martial Fusion™ is a total mind-body fitness program that fuses martial arts, dance and yoga. Designed to develop a lean body and a focused mind, every class is set to an upbeat soundtrack that combines powerful drumming rhythms with driving techno beats to create an inspiring, uplifting and energetic experience that will lead on your journey to total health.

"The purpose of training is self development through the integration of body, mind and spirit." - Sensei Guillermo Gomez

Balanced Fitness Training: The 20/20/20 Workout

2009-12-04T14:47:00.000-08:00

To me, an intelligent and effective workout has to have 3 main elements:

1.TOTAL BODY TRAINING. Exercises that work the entire body as one unit.

2.FUNCTIONAL FUSION. Been able to work your cardio, strength and flexibility at the same time.

3.FINISH LINE. A clear end, with a feeling of acomplishment, calmess, release and peace when you are done.

My favorite workout is something I call the 20/20/20 workout. The workout is divided into 3 sections:

1.Cardio (20 minutes) on the eliptical machine (or the treadmill) - increasing resistance every 2 minutes.

2.Dynamic Stretching (20 minutes) - hitting all the body parts and muscles.

3.Weight Training (20 minutes) - just 4 exercises, with 4 sets of each. Taking no rests, going though the sets like a cardio routine, using light-mid weights only. For example, if I do a set of chest, on the down time I do pull ups for back, and then go back to chest, etc. for 4 sets.

A lot of people like to turn their workouts into a social event, and they end up staying at the gym for 2 hours or more, and leave without ever really accomplishing anything. To make your workouts efficient, especially at the gym, you have to focus. I like to put on my ipod and focus on my workout with no distractions until my 60 minutes are completed. Try it and notice the difference for yourself.

Finding Stillness in Motion: How to do a Walking Meditation

2009-12-01T06:16:00.000-08:00

Meditation can happen in motion and at rest. As a matter of fact, meditation in motion is more powerful than meditation at rest. If you are finding it difficult to maintain a sitting position for a long period of time, a walking meditation may be a better place to start with your meditation practice. And remember, like any other practice - in order to grow, it most be done in a disciplined manner.

Begin by choosing a safe walking path away from traffic and other safety concerns.

Become aware of the smells, sensations and sounds around you.
Become aware of yourself walking.
Feel your foot touching the ground with each step.
Notice how you are breathing.
Observe how the breeze feels on your skin.
Relax your ankle joints and allow your foot to move naturally through each step.

After a few minutes of walking, you will notice the relaxed, established pattern of your legs and arms in perfect harmony with your breath. So it begins..

Next, start to observe your thoughts and feelings. What is coming to mind right now? What emotions are being stirred up? Just be an observer watching these thoughts and feelings coming and going, and passing by.

Allow your mind to slow down as you get deep into your breath. You may feel calm, centered and at peace.

Keep walking until you tire. When you are done, it’s always great to stretch a little afterwards to release your spine, neck, back and leg muscles.

And remember: there’s no where to go. The place is here and the time is now.

Diet, Exercise & Self-Discipline

2009-11-28T19:15:00.000-08:00

Why do you work out? Most people who exercise want to lose body fat and gain muscle mass - that's no secret. So you have been training for months, maybe even years now, but why is it so hard to see results? Well.. the bottom line is that it takes work, and a lasting lifestyle change to achieve (and maintain) results. For most, this is the hardest part. You can't just do a workout here and there, take a magic pill or follow some magic juice fast to get the body you want. There is no ONE easy answer. Attaining your goals comes from a combination of diet, exercise and a very important element..
SELF-DISCIPLINE!

Start by looking at your daily diet. A lean body is made up of low-fat proteins like fish, lean beef, chicken, turkey, tuna, eggs, beans, NOT of processed foods or excess salt, sugar, alcohol, fat and sauces. Choose brown rice, quinoa or sweet potatoes and decrease your bread and dessert intake. If you follow this most of the time, then once in a while (say, 2x a month), choosing to enjoy a dessert or indulge in a big meal on a weekend won't keep you from seeing results.

Adding a multi-vitamin or vitamin supplement can be beneficial to improving your health and vitality. Limit caffeine, aiming for no more than 1-2 cups of coffee per day, and choose green tea whenever possible.

Next, look at your exercise routine. This is pretty simple: the more you move, the more you burn. Exercise is the best way to burn up stored fat. Incorporate both cardiovascular, strength and flexibility training into your routine. Do cardio exercise at an intensity level that challenges you, at least 3-4x per week. Strength train with dumbbells (use compound moves to work as many muscle groups at once) or your body weight (with push ups, squats, crunches, etc). Aim for 2-3 sessions per week. And stretch! Stretching is so important for your muscle function and recovery, and for injury prevention. It also improves the way your body feels and moves. Hold each stretch for at least 30 seconds at a time.

If you aren't currently exercising at all, get up from the couch and move! Gradually increase the length and intensity of your workouts, and try new activities like kickboxing, swimming or dancing.

Finally, never underestimate the value of a little self discipline. If you want to be leaner, and more focused, then you have to put in the time and effort. The benefits of looking (and feeling) better, younger, more energetic, lower blood pressure, having improved muscle, heart and lung function are well worth the extra effort.

"We are what we repeatedly do, excellence then is not an act, but a habit." - Aristotle

Ten Virtues of Incense

2009-11-27T17:20:00.000-08:00

Incense has long been a traditional part of every culture. It is most likely that with the discovery of fire, scraps of resinous wood were tossed upon the flames, causing a remarkable fragrance to climb up among a mystic smoke. Around the campfire, shoulders relaxed, voices softened, all was calm and safe. Mankind had discovered the power of fragrant smoke, or incense.

Incense is so revered in Japan that they have an incense ceremony that elevates the practice of burning incense into a spiritual act, just as they have a tea ceremony.

Here is a thoughtful list of ten virtues of incense that were believed
to have been written by an anonymous Zen monk of the sixth century.
Discover some benefits of incense you may not know!

1. Incense brings communication and the transcendent.
2. It purifies mind and body.
3. It removes uncleanliness.
4. It brings alertness.
5. It is a companion to solitude.
6. In the midst of activity, it brings a moment of peace.
7. When there is plenty, one never tires of it.
8. When there is little, still one is satisfied.
9. Age does not change its efficacy.
10. Used every day, it does no harm.

How to: Be more focused.

2009-11-23T18:22:00.000-08:00

Q: I feel like my brain is always in a fog! I am always losing my keys, misplacing important things and I forget details so easily. Is there anything I can do to be more focused?

A: First, do a check up on certain patterns in your life. Look at the type of food you are eating. If you are eating a lot of fried, high-fat food, your brain is not being fueled for focus. How is your sleep quality? Are you able to sleep well? Even just one night of interrupted sleep can affect your focus immensely. What is your living environment like? Do you have a place of peace and quiet and tranquility where you have time and space to collect your thoughts?

Here are three ways to improve your focus today:

1) Create an environment of tranquility. Whether it is your home or your office, you need the place that you spend most of your time to be a space of calm and serenity. And creating enough space is important too – make room for yourself to move. Don’t overcrowd your environment with too many things or objects. You don’t have to be a Feng Shui expert to create a balanced room. Use your own basic instinct to place certain important elements in the right places. And, clean, clean, clean, and keep it clean! Finally, I like to burn incense and candles in my space to bring a certain tone and energy to wherever I am.

2) Eat with awareness. Eat lean protein, vegetables, fruits, and avoid processed foods and sugars. And pay attention to how much you are eating. We live in a society where the term “all you can eat” is HUGE. When you eat too much, all of your blood goes into digestion so you have nothing left to fuel your brain or your body. Think about it: how do you feel after you eat a huge meal? You just want to go to sleep. I recommend eating smaller, nutritious meals for energy and focus.

3) Sleep well. Never go to sleep mad or with a full stomach! Avoid watching violence on TV before going to bed. If you need to watch TV before bed, find something to watch that is calming and soothing. My favorite thing to watch before bed is Planet Earth on the Discovery channel (especially the aquatic ones- anything about life under the ocean makes you go to sleep right away!).

Got a health and fitness question? Leave me a comment below and let me help answer it!

"Better to be deprived of food for three days, than tea for one." -Chinese Proverb

2009-11-19T09:52:00.000-08:00

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue. It has also been effective in lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. The latter takes on added importance when you consider that thrombosis (the formation of abnormal blood clots) is the leading cause of heart attacks and stroke.

Links are being made between the effects of drinking green tea and the "French Paradox." For years, researchers were puzzled by the fact that, despite consuming a diet rich in fat, the French have a lower incidence of heart disease than Americans. The answer was found to lie in red wine, which contains resveratrol, a polyphenol that limits the negative effects of smoking and a fatty diet. In a 1997 study, researchers from the University of Kansas determined that EGCG is twice as powerful as resveratrol, which may explain why the rate of heart disease among Japanese men is quite low, even though approximately seventy-five percent are smokers.

Why don't other Chinese teas have similar health-giving properties? Green, oolong, and black teas all come from the leaves of the Camellia sinensis plant. What sets green tea apart is the way it is processed. Green tea leaves are steamed, which prevents the EGCG compound from being oxidized. By contrast, black and oolong tea leaves are made from fermented leaves, which results in the EGCG being converted into other compounds that are not nearly as effective in preventing and fighting various diseases.

The Power of Music

2009-11-12T11:18:00.000-08:00

Think back to the last amazing group exercise class you experienced. What was it that made it so incredible? It was probably a combination of elements: the instructor, the movement, the group - but, chances are, the piece that brought all of that energy together was the music. Without it, that class would probably not have had the same intensity or impact. Why? Simple: our bodies feel music and react to it. It is inevitable; something inside us wants to follow a beat, a pattern, a pulsation, because we are alive and pulsing too. Music is a vehicle for our feelings and emotions and can allow us to connect and communicate with others on a deeper level.

For instructors, music can be a powerful tool for creating a successful class. Music can be used to create the atmosphere, allow students to connect and really feel the movement you are asking of them, direct the energy of your class and can be a great way to take your teaching skills to the next level.

Music has the power to set, alter and create a mood, sensation, and a state of mind, evoking and bringing out emotions. In the group exercise studio, music is the key element to producing the energy in a class. This energy generates a vibration in the room that students may not always understand, but they can feel it. Your music has such power over the energy of your room, so be sure to choose your music according to the intensity and mood that you are looking to create for your particular class.

When I put on the music, I can see and feel the sudden rise of energy in my students, myself and the room. It is like an incredible surge of adrenaline, bringing all of us together into the workout, like a trance, everybody feeding from everybody else’s energy. It is a chain reaction: there are smiles all over the place, determined and focused looks in my students’ eyes and people are screaming, expressing, feeling and having fun - I love it! For me, that is the very essence of loving my work as an instructor.

Let your music be your guide. Most professionally mixed CD's begin slowly and build in tempo, rhythm and energy, just as your class should. When you use music that is suitable to your class and teaching style, the class moves itself.

As a martial arts teacher, my main purpose is to educate people though an experience that can ultimately change the way people think, feel and live their lives. Music can take you to places freeing your mind, body and soul. It is the doorway to believing, feeling and expressing; connecting all of us together.

For more information visit: www.martialfusion.com

Little Dragons

2009-11-11T12:07:00.000-08:00

The one word that best describes my experience during this China trip was discipline. The people of China seem to understand the need for a daily discipline. It was very impressive to see them assemble everywhere: men and women in the park doing tai chi and children practicing Wu-Shu (better known as kung fu) at school; all with the same common focus: the individuals’ effect on the overall team. It seems a part of their culture to be a disciplined society.

During my stay at the Shaolin temple, I saw children as young as three years old practicing their kung fu forms with the intensity and fierceness of little dragons; waking up everyday at 5:30am, training and studying the entire day, until well into the evening. Teachers are very severe and strict; they do not tolerate a lack of discipline or a lack of focus. They are very hard on the students, but you can tell that is the key to the quality of the children’s performance: they are the best at what they do because they are trained to be. The children are very respectful and always ready to help others, yet also full of playfulness and contagious laughter. Shaolin temple is a high energy place, you can feel it everywhere. And even though I was just a visitor, I could feed from this very powerful sensation, one that has stayed with me well after my return.

We can learn from the way of the Chinese – our cultures may be very different, but there are certain elements that are valuable to our society. There is a freedom from distractions that we lack in America, a sense of community and value of the group over the individual. Perhaps if we can learn to discipline ourselves in the way of the Chinese, we can discover a new way to become a greater society, which in turn contributes to us becoming greater individuals.

Training Principles

2009-10-26T19:10:00.000-07:00

Principle #1: Prepare yourself for anything.
We live in a society that has programmed us to behave and react in a certain way, and we must evolve beyond that programming. Life is always changing, and nothing that is alive is static. For that reason, we must be empty and open to anything - anytime anywhere. Step out of your comfort zone, and instead of avoiding those uncomfortable situations, study yourself carefully, learn from your mistakes and face your fears.

Principle #2: Create a daily discipline.
Discipline allows you to detach from your own individuality and to connect with something greater than yourself. You become whatever art you practice. In martial arts, the training is not about you or your ego, but about allowing the discipline to transform you. Cultivate a daily practice and discover just how much having a discipline will change your life.

Principle #3: Train your body.
Train your body by developing skills like flexibility, agility, speed, strength, reflexes, power and inner strength. Become aware of what you are putting into your body, and be conscious of the effect of the foods that you consume: which ones give you energy and which steal energy away? LISTEN TO YOUR BODY. Your body is wise and knows exactly what it needs. Develop the sensitivity to listen to it at all times.

Principle #4: Sharpen your mind.
Strive to learn something new everyday. Go beyond your daily routine and explore something different expanding your knowledge. Choose to do an hour of reading instead of an hour of TV a day. Build friendships with individuals that you can engage into deeper conversations that will make you question your concepts, habits and ideas. Become inspired, search, observe, study, practice and learn new skills, when the opportunity arises.

Principle #5: Develop your sixth sense.
Being able to see beyond (with more than your eyes) is one of the greatest skills of all. By tuning into a higher state of perception, one that goes beyond words, you are able to work on a higher plane of consciousness. Meditating and training everyday, will take you to the end of your mind - revealing a true knowledge that directly stems from your instincts and intuition. Instincts are never wrong; they are the link to our animal existence.

2009-10-26T19:04:00.001-07:00

"The purpose of training is self development through the integration of body, mind and spirit". -Guillermo Gomez