Thomas here, 

Let’s all “Shift Into Shape For Life” So who are the Ruffo Brothers? Are they the future of MMA? Watch the video first. 

I included some of the comment’s 

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Tai Chi (also written as T’ai Chi, Taiji, Tai Chi Chuan, among others) is a slow-motion, moving meditative exercise for relaxation, health and self-defense. Originally from China, Tai Chi has gained enormous popularity in America and throughout the rest of the world for its health benefits.

Tai Chi has its origins in Taoism and Martial Arts. Tai Chi Chuan means “Supreme Ultimate Boxing.” The “Supreme Ultimate” here refers to the Tao, or more specifically, the framework within which the dualities of Yin and Yang manifest themselves in the field of time. The allusion to the Tai Chi in this context suggests that the art contains within itself (in its movements, shapes and patterns of breathing) all that is necessary for these dynamic forces to interact and be reconciled. The character Chuan refers to a school or method of boxing or combat. Therefore, it can be said that Tai Chi Chuan, as it was originally conceived, contains a sophisticated method of fighting based on the reconciliation of dynamically interacting forces. Structurally speaking then, the Tai Chi Chuan practitioner seeks to neutralize his opponent’s use of force before applying a countering force of his own. In this give and take, this interplay of energies, Tai Chi finds its highest expression.

At the time of its development, Tai Chi was a very potent art, jealously guarded by a few families and used for self defense. The proper shapes for the transmission of energy, the methods of single-weightedness, techniques of relaxation and breath control all were developed with the express purpose of prevailing in combat in an efficient, scientific manner. It is important for the Tai Chi student to be able to appreciate and understand this martial context even if one is not interested in this aspect of Tai Chi. After all, all of the major Tai Chi styles (Chen, Yang, Wu and Sun) placed a great deal of emphasis on grasping the meaning of the movements through applications training and this is fully 1/3 of its purpose, the other purposes of Tai Chi being physical health, and meditative (or emotional, mental and spiritual) well-being. Push Hands also needs to be mentioned here, as an important part of modern Tai Chi, as an exercise and sport regimen, developing important skills sets necessary to building the martial aspects.

So then: what is the place of Tai Chi in modern society? How are we to appreciate this precious cultural transmission? The secret lies in enlarging our understanding of how the benefits of Tai Chi apply in daily life. Today we may use Tai Chi to “fight” fatigue, stress, overwork or lack of understanding of oneself and one’s body. T’ai Chi was designed to increase one’s longevity. Sometimes this means preventing another person from harming you. However, this same system can be used to help keep stress from killing or injuring you. Daily practice of Tai Chi promotes mental clarity and a healthy body, assists with balance and helps the circulation of the ch’i and the blood. Tai Chi is also a vehicle for the realization of surpassing beauty. As Aldous Huxley describes in Island:

“No leaps, no high kicks, no running. The feet always firmly on the ground…movements intrinsically beautiful and at the same time charged with symbolic meaning. Thought taking shape in ritual and stylized gesture. The whole body transformed into a hieroglyph, a succession of hieroglyphs, of attitudes modulating from significance to significance, like a poem or a piece of music. Movements of the muscles representing movements of the consciousness…It’s meditation in action; the metaphysics of the Mahayana expressed not in words, but through symbolic movements and gestures.”

This is Tai Chi Chuan.

Ref : http://www.patiencetaichi.com/public/106.cfm

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Mr. Bruce Lee  was the original Shape Shifter. I founded Shape Shifter Fitness back in 2005 for my love of movement and the martial arts. Shape Shifter Fitness is a complete system of fitness training, my unique training methodology loosely based on Bruce Lee  and his system of fighting called JKD or Jeet Kune Do. JKD translates into way of the intercepting fist or foot. Another words for someone to strike you, they must move towards you, and when they do they present their vulnerability, and give you an opportunity to strike with a counter attack.  

Bruce Lee The Original Shape Shifter

Bruce Lee’s style of JKD was and still is to this day very efficient. It is all about being aware of your surroundings and utilizing the methods of the martial arts that are efficient and getting rid of the boring useless repetition. A martial artist must be ready for anything. the highest style Bruce Lee would say is to have no style, to be like water.

How does this translate into Shape Shifter Fitness? Shape Shifter Fitness builds high levels of strength, endurance, flexibility, fluidity, grace, and poise. It takes all the component’s of fitness, like strength training, Pilate’s, Yoga, and yes even martial arts to help a practitioner build up these fitness attributes, and it gets rid of having them do the same old exercises over and over again. Does that make sense?

So in essence with Shape Shifter Fitness one must be big on functional training, be aware of their environment, and constantly change up the routine and continually challenge themselves. This is the similarity between JKD and Bruce Lee and Shape Shifter Fitness, and this is why I think Bruce Lee was the original Shape Shifter.

When I do personal training for client’s, many of them have the same fitness goals. To lose weight, increase muscle and improve their cardiovascular conditioning. I enjoy helping my client’s reach their fitness goals. Most of my client’s don’t want to be Bruce Lee, some of this is genetics, you know in the genes. The thing is you need a certain amount of physical conditioning before you can practice the martial arts. They even have certifications now like form the ISSA or international sports and sciences aassociation on pre martial arts conditioning. 

So here are a few training tips today to get in the spirit of Shape Shifter Fitness. Remember what you are really trying to develop is an active fitness lifestyle. This is what will get you through life fit and healthy.

1. Stop thinking you have to go to the gym or club to workout. Drop and give me twenty push ups. Build up to sets of how ever many you can do. I know a guy that does 300 push ups a day. He looks like he does 300 push ups a day LOL.

2. Learn to burn calories with your daily day to day activities. Go up the stairs do some arm circles, be in motion.

3. Understand the formula is calories in and calories out so try to match your caloric intake to your activity levels.

4. Diets are OK, but you will yo-yo lose the weight and gain it back, because you never learned steps 123 above and because you have not created a healthy lifestyle.

5. Know that most rapid weight loss is loss of muscle, this is not good how do you think Bruce Lee got to look like he did Jenny Craig, Sorry Jenny LOL

6. Understand the total component’s of a well rounded fitness regimen.

Look at this sample of a workout by Mr Bruce Lee. It is summed up in one word DEDICATION.

http://www.shapeshifterfitness.us/2010/06/bruce-lee-training-style-his-techniques-and-fitness-training-regimen/

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Bagwa as a martial art is based on the theory of continuous change in response to a given situation. Through the correct practice of Bagwa Chung the practitioner will be able to develop the natural power within, as well as overall health and an advanced level of self defense ability. The practitioner learns to use his whole body in every movement. The body moves as light as feather but with a strength of a bear. By practicing the spiral and circular movements in Bagwa Chung, the body movements are flexible, resilient and elastic in nature with the ability to release strength or energy at any given moment.

One of the many forms taught in Bagwa Chung is Bagwa walk. The practitioner walks in circle holding various positions and executing changes in direction through short series of movements. Proper breathing is important in the development of internal strength and must be coordinated with the movements.

Bagwa Chung training develops strength and flexibility in the joints, tendons, ligaments, muscles, and all internal organs. The respiratory, nervous, circulatory systems will function more efficiently. Bagwa Chung Practice increases flexibility and strength in the spine, hips and properly aligns the skeletal structure. It improves mental clarity, increases self awareness, concentration and enhances the ability to focus. Practitioners develop a calm and relaxed mind and an increased level of mind and body unity. Bagwa Chung practice increases the flow of Qi through the acupuncture meridians to allow the body to heal and energize itself in order to reach its ultimate level of mental and physical health and harmony.

In the application of self defense Bagwa Chung movements allows the practitioner to be adaptable and evasive. The ability to cut in, spin out and redirect blows or energy is ideal for defending oneself against a skilled linear attacker as well as multiple attackers coming from any direction.

Bagwa Chung training is based on the principles of Ying Yang (Chinese) or Oom Yung (Korean) and is one of the highest forms of internal development taught at this level.

BAGWA CHUNG:

Bagwa is the highest form of martial art training available through Chung Moo Doe, now called Oom Yung Doe This style originated from Bagwa the first generation Chung Su Nim (honorable founder) of the Chung Moo martial arts during the Han Dynasty. Bagwa is the person that developed the walking and breathing forms known as the Bagwa walking positions and Bagwa breathing form. This style is comprised of 128 main movements derived from the movements of animals. The practice of Bagwa Chung includes many offensive and defensive movements that balance the body while developing internal and external strength.

Legend has it when Bagwa finally left, after saving the Han Dynasty, he respectfully bowed to the King. As he slowly walked away in a peculiar stepping manner, the King called after him, asking him questions. There was no response. Only Bagwa’s rhythmic breathing that sounded like BAAAG WAAA! BAAAG WAAA! BAAAG WAAA! Within a short distance from the town, the King saw his body disappear, almost as if it floated away.

This special, circular walking position was derived from the movements of different animals and is called Bagwa Walk. The original form, consisted of over 70 positions, has been expanded and passed down over the centuries to encompass many different offensive and defensive positions.

This legend has been passed down from generation to generation through a rich oral tradition from the time of the Han Dynasty.

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Bruce Lee Had A Serious Fitness Training Regimen. Take A Look At How The Martial Arts Master Trained! 

Bruce Lee was a dedicated person. He was a dedicated husband, father, friend, human being and martial artist.  His unyielding dedication in the face of adversity made him great.  His passion for life made him a legend.

This training program was one of Bruce’s workout programs listed in Bruce Lee, Jeet Kune Do, Bruce Lee’s Commentaries on the Martial Way.

I did it this way – I trained my hands  every Monday, Wednesday, and Friday-and my legs on alternate days. Stomach and waist every day.

• Sit Up
• Side Bend
• Leg Raises
• Flag Twist
• Back  Bend 

Flexibility every day

• Front Stretch
• Side Stretch
• Hurdle Stretch
• Sit Stretch
• Sliding Stretch
• Front Pulley Stretch
• Side Pulley Stretch

Weight Training (Tuesday, Thursday, Saturday)

• Clean and press-2 sets of 8
• Squat-2 sets of 12
• Pullover-2 sets of 8
• Bench press-2 sets of 6
• Good morning-2 sets of 8
• Curl2 sets of 8

or

• Clean and press-4 sets of 6
• Squat-4 sets of 6
• Good Morning-4 sets of 6
• Bench press-4 sets of 5
• Curl – 4 sets of 6

  Kicking (Tuesday, Thursday, Saturday)

• Side Kick-right and left
• Hook Kick-right and left
• Spin Kick-right and left
• Heel Kick-right and left

Punch was every (Monday, Wednesday, Friday)

• Jab-speed bag, foam pad, top and bottom bag
• Cross-foam pad, heavy bag, top and bottom bag
• Hook-heavy bag, foam pad, top an bottom bag
• Overhand Cross-foam pad, top and bottom bag
• Combinations-heavy bag, top and bottom speed bag
• Platform speed bag workout
• Top and bottom bag

Endurance

• Running (Monday, Wednesday, Friday
• Cycling (Tuesaday, Thurday, Saturday)
• Rope skipping (Tuesday, Thursday, Saturday)

Monday-Saturday (Stomach and flexibility) Monday, Wednesday, Friday (hand techniques)

• Bean Bag
• Right jab
• left cross
• combinations

Teusday, Thursday Saturday (leg techniques)

• Right side pulley stretch
• Right Side kick
• Left side pulley stretch
• Left side kick
• Right leading hook kick
• Left reverse hook kick
• Right Heel Kick
• Left spin back kick
• Left reverse front kick

So you can see by this training program that Bruce was  very dedicated to his fitness training routine, and at the same time he made it not routine at all. If you want to get in much better shape you will need to train harder. How much time are you willing to dedicate to fitness training. As always to your health. Let’s all be more like  Bruce and “Shift into Shape for Life”. Do you need a little help getting started?

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Our Shape Shifter Fitness martial arts featured content this week is on you guessed it Hapkido.

Hapkido 

Hap   means “together” and means the harmony of body and spirit. 

 Ki    defines the life and body energy. 

 Do   means “way of life, way of learning”.

Hapkido translates to “The Way of Coordinated Power” or “The Way of Coordination and Internal Power”. It is based on continuous motion theory, i.e., the idea that every escape technique is followed immediately by a counterstrike, joint lock, or a throw. Unlike many martial arts that are based almost exclusively on punches and kicks, Hapkido allows for different levels of force ranging from moderate levels that enable one to control an attacker without injuring or bruising him, to a level of force that causes serious injury or even death. The goal is always to use only as much force as is necessary to subdue an attacker. This is a requirement based on both ethical and legal considerations. It is the ability to control the amount of force used to stop an attacker that is one of the major advantages of Hapkido. Of course, Hapkido also utilizes a wide range of kicks and hand strikes (similar to those used in Taekwondo) which can be used when necessary. Students that study this art will enhance their level of physical fitness and self confidence, develop the ability to defend themselves, form friendships with other students, and have fun!  Material provided by  http://www.ihapkidof.org/index-2.html

Most forms of Hapkido include a series of double kicks used to promote balance, coordination and muscular control.

An example of a double kick set

Front Kick — Side Kick

Front Kick – Back Kick (“Turning-Side Kick”)

Front Kick – Roundhouse Kick

Front Heel/Hook Kick — Roundhouse Kick

Inverted Low Side Kick – High Side Kick

Inside Crescent Kick — Outside Crescent Kick (or Heeldown/Axe Kick for both)

Inside Crescent Kick – Side Kick (or Inside Heeldown Kick and Side Kick)

Outside Heel-down Kick — Roundhouse Kick

Ankle Scoop Kick — Side Kick

Cover Kick – Front Kick

Inside Heel Hooking-the-Thigh Kick—Front Kick

High Spinning Heel Kick — Low Spinning Heel Kick

Inside Footblade Kick – Outside Footblade Kick

Outside Heeldown Kick – Roundhouse

After these kicks are mastered using one foot kick the student moves on to jumping versions using alternate kicking legs.

Kim Jong-Seong (Hangul: 김종성), one of the oldest living active hapkido instructors, maintains that the source of these kicking methods is from the indigenous Korean kicking art of taekkyeon. Others feel that these kicks are more representative of kong soo do and tang soo do styles which emerged from an adaptation of Japanese karate forms.

 Hand strikes

Like most martial arts, hapkido employs a great number of punches and hand strikes, as well as elbow strikes. A distinctive example of hapkido hand techniques is “live hand” strike that focuses energy to the baek hwa hyul in the hand, producing energy strikes and internal strikes. The hand strikes are often used to weaken the opponent before joint locking and throwing, and also as finishing techniques.

Hand striking in hapkido (unless in competition) is not restricted to punches and open hand striking; some significance is given to striking with fingernails at the throat and eyes; pulling at the opponent’s genitals is also covered in conventional training.

In order to recall hand strikes more easily in an emotionally charged situation, beginning students are taught conventional, effective patterns of blocks and counterattacks called makko chigi (Hangul: 막고 치기), which progress to more complex techniques as the student becomes familiar with them.

 Joint manipulation techniques

A hyperflexing wristlock used as a pain compliance technique.

The straight armlock is an example of a very effective elbowlock.Much of hapkido’s joint control techniques are said to be derived largely from Daitō-ryū Aiki-jūjutsu. They are taught similarly to aikido techniques, but in general the circles are smaller and the techniques are applied in a more linear fashion. Hapkido’s joint manipulation techniques attack both large joints (such as the elbow, shoulder, neck, back, knee, and hip) and small joints (such as wrists, fingers, ankles, toes, jaw).

Most techniques involve applying force in the direction that a joint moves naturally and then forcing it to overextend or by forcing a joint to move in a direction that goes against its natural range of motion. These techniques can be used to cause pain and force a submission, to gain control of an opponent for a ‘come along’ techniques (as is often employed in law enforcement), to assist in a hard or gentle throw or to cause the dislocation or breaking of the joint. Hapkido differs from some post war styles of aikido in its preservation of a great many techniques which are applied against the joint that were deemed by some to be inconsistent with aikido’s more pacificistic philosophy.

Wristlocks

Hapkido is well known for its use of a wide variety of wristlocks. These techniques are believed to have been derived from Daitō-ryū Aiki-jūjutsu although their manner of performance is not always identical to that of the parent art. Still many of the tactics found in hapkido are quite similar to those of Daito-ryu and of aikido which was derived from that art. These involve such tactics as the supinating wristlock, pronating wristlock, internal rotational wristlock and the utilizing of pressure points on the wrist and are common to many forms of Japanese jujutsu, Chinese chin na and even “catch as catch can” wrestling.

Elbowlocks

Although well known for its wristlocking techniques hapkido has an equally wide array of tactics which centre upon the manipulation of the elbow joint (see armlock). The first self defense technique typically taught in many hapkido schools is the knifehand elbow press. This technique is thought to be derived from Daitō-ryū’s ippondori, a method of disarming and destroying the elbow joint of a sword wielding opponent. Hapkido typically introduces this technique off a wrist grabbing attack where the defender makes a circular movement with his hands to free themselves from their opponent’s grasp and applies a pronating wristlock while cutting down upon the elbow joint with their forearm, taking their opponent down to the ground where an elbow lock is applied with one’s hand or knee to immobolize the attacker in a pin. Interestingly both Daito-ryu and aikido prefer to use handpressure on the elbow throughout the technique rather than using the forearm as a “hand blade (Korean: 수도; 手刀)”, cutting into the elbow joint, in the hapkido manner.

 Throwing techniques

Hapkido students practice throws and joint manipulation in a dojang.In addition to throws which are achieved by unbalancing one’s opponent through the twisting of their joints, hapkido also contains techniques of pure throwing which do not require the assistance of jointlocks. Some of these techniques are found within Daito-ryu but a great many of them are held in common with judo (the same Chinese characters are pronounced “yudo 유도” in Korean). Many of early practitioners of hapkido had extensive judo backgrounds including Choi Yong-Sool’s first student Seo Bok-Seob.

Judo techniques were introduced in the early years of the 20th century in Korea during the Japanese colonial period. Judo/Yudo tactics employ extensive use of throws, various chokes, hold downs, joint locks, and other grappling techniques used to control the opponent on the ground. It is believed that these techniques were absorbed into the hapkido curriculum from judo as there were a great many judo practitioners in Korea at that time and its tactics were commonly employed in the fighting of the period. Indeed, there also exists a portion of the hapkido curriculum which consists of techniques specifically designed to thwart judo style attacks.

Hapkido practitioners perform grappling techniques.

Hapkido holds many throwing techniques in common with judo.

Nunchaku (Ssahng Jol Gohn; 쌍절곤), one of hapkido weapons.The judo/yudo techniques were however adopted with adjustments made to make them blend more completely with the self defense orientation which hapkido stresses. For example many of the judo style throwing techniques employed in hapkido do not rely upon the use of traditional judo grips on the uniform, which can play a large role in the Japanese sport. Instead in many cases they rely upon gripping the limbs, head or neck in order to be successful.

Even today Korea remains one of the strongest countries in the world for the sport of judo and this cross influence on the art of Korean hapkido to be felt in Hapkido influenced styles such as GongKwon Yusul (Hangul: 공권 유술).

 Weapons

As a hapkido student advances through the various belt levels (essentially the same as other Korean arts, e.g. taekwondo), he or she learns how to employ and defend against various weapons. The first weapon encountered is most often a knife (kal; 칼). Another initial weapon used to teach both control and the basic precepts of utilizing a weapon with Hapkido techniques is the Jung Bong (police baton sized stick), techniques and defenses against the 5 cm short stick (dahn bohng; 단봉), a walking stick or cane (ji-pang-ee; 지팡이), and a rope are introduced in hapkido training. Many hapkido organisations may also include other weapons training such as a sword (gum; 검), long staff (jahng bohng; 장봉), middle length staff, nunchaku (ssahng jol gohn; 쌍절곤), war-fan or other types of bladed weapons such as twin short swords. Some schools even teach students to defend against firearms.[citation needed]

 Training

Hapkido training takes place in a dojang. While training methods vary, a typical training session will contain technique practice (striking techniques as well as defensive throws and grappling), break falling (nakbop; 낙법; 落法), sparring, meditation and exercises to develop internal energy (ki; 기; 氣).

Although Hapkido is in some respects a “soft” art, training is very vigorous and demanding. The practitioner could benefit in training by being lean and muscular. However, strength is not a prerequisite of hapkido; what strength and fitness is necessary to perform the techniques develops naturally as a result of training.

Example Curriculum

The following is an example of the Korea Hapkido Association technical requirements from 1st degree to 5th degree Black Belt as recorded by He-Young Kimm, created in association with Ji Han Jae. As one of the largest and most influential organizations[10] the content is fairly consistent with what is taught in a great many of today’s hapkido dojangs and the current Korea Hapkido Federation. The order in which the techniques are introduced may vary with individual schools. Hapkido students practice throws and joint manipulation in a dojang.

Requirements for 1st Degree Black Belt

   * Single Kicks

   * Wrist Seize Defense

   * Clothing Seize Defense

   * Punch Defense

   * Kick Defense

   * Combination Kicks

   * Jumping Kicks

   * Throw Defense

   * Knife Defense

   * Attacking Techniques / Taking the Initiative

2nd Degree Black Belt

   * Advanced Wrist Grab Defense

   * Advanced Clothing Grab Defense

   * Advanced Punch Defense

   * Advanced Kick Defense

   * Choke Defense

   * Advanced Attacking Techniques / Taking the Initiative

   * Special Kicks

   * Defense From A Sitting Or Lying Posture

A hapkido kick is countered by another practitioner.3rd Degree Black Belt

   * Joint locking Counters

   * Short Stick Techniques

   * Staff Techniques

4th Degree Black Belt

   * Cane Techniques

   * Sword Techniques

   * Defense Against Multiple Attackers

5th Degree Black Belt

   * Techniques Using Opponent’s Force

   * Rope Techniques

   * Knife Throwing Techniques

   * Revival Techniques[10]

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The art of Shape Shifter Fitness is rooted in my study of martial arts. I began with a Korean art that was combining eight different martial arts as one. Aikido, Hapkido, Bagwa, Ship Pal Gey, Udo, Gung Fu, Kong Su, Tai Chi. It was a mind opening experience because the movement’s I was learning were so very diverse. It was personal training at it’s best. Anyway my study of the martial arts led me to my career in fitness training, and my philosophy and art naturally progressed to one of the greatest martial artists of all time Bruce Lee. He is generally considered to be the father of mixed martial arts.

The Master

 Anyway this naturally led me to Bruce’s JKD Jeet Kune Do, I think Bruce really captured the spirit of mixed martial arts. I like the lines he has in Enter The Dragon when he says ” A good fight should be like a play, but played seriously” One should be in a relaxed state, not dreaming, but not fixed ready for whatever comes.” How awesome and true is that. Anyway personal training and martial arts is just an extension of fitness training is very important to me and I am happy to still get instruction and happy to be able to teach what I know to others. It is a very true if not one of the truest forms of self expression there is.

  Anyway I like this show on Discovery now called Fight Science. It is pretty cool, these two guys go all around the world learning, training, and then fighting in all sorts of various martial arts. It is really cool. I have seen them in japan, South Korea, I know they are going to go to Rio, and the past show, they were in Indonesia. It is called Fight Science anyway check it out. The last show they did in Indonesia was on the art Pencak Silat

Pencak Silat is very cool and surprisingly effective. Most martial art systems if used correctly are effective. In real combat, you know do or die though just about anything goes. Any system can work if used correctly. I would say though the two biggest factors in creating a world class martial artist is conditioning, and training, and open sparring and actually fighting. Anyway I hope you have enjoyed my martial arts post. I look forward to many more martial arts topics and posts in the future.

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