• Master
    Djore Kostovski

    Martial arts is not about fighting; it's about building character.



    You're only as young as your spine is flexible


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Basics Of Self-Defense Everyone Should Know

March 24, 2016
Would you be able to defend yourself and your loved ones if someone were to physically attack you? It’s a question most of us don’t want to consider, but violence is, unfortunately, a fact of life. Thankfully, regardless of strength, size, or previous training, anyone can learn several effective self-defense techniques. Here’s how to prepare for and stay safe in common real-world violent situations. Prevention Is the Best Self-Defense First, remember that prevention is the best self-defense. Attackers, whatever their objectives, are looking for unsuspecting, vulnerable targets. So be sure to follow general safety tips like being aware of your surroundings, only walking and parking in well-lit areas, keeping your keys in hand as you approach your door or car, varying your route and times of travel, and other personal security precautions. Apart from avoiding confrontation, if you can defuse a situation (talk someone down from physically assaulting you) or get away—by handing over your wallet/purse or whatever they want, do that. Hand over your money rather than fight. Nothing you own is worth more than your life or health. If violence is unavoidable, however, to really defend yourself, you’ll want to know ahead of time how to fight back effectively—it’s possible even against someone bigger or stronger than you. Here are some basic self-defense techniques that can keep you safe: Get Loud and Push Back As soon as the attacker touches you or it’s clear that escape isn’t possible, shout loudly (“BACK OFF!”) and push back at him. This does two things: it signals for help and it lets the attacker know you’re not an easy target. The video at left from Rob Redenbach, a former trainer of Nelson Mandela’s bodyguards, shows why this is the first thing you need to do. It may not dissuade all attackers, but getting loud will warn off those that were looking for easy prey. The Most Effective Body Parts to Hit When you’re in a confrontation, you only have a few seconds and a few moves to try before the fight may be decided. Before an attacker has gained full control of you, you must do everything you can—conserving as much energy as possible—to inflict injury so you can get away (This is no time to be civil. In a physical confrontation that calls for self-defense, it’s hurt or be hurt). So aim for the parts of the body where you can do the most damage easily: the eyes, nose, ears, neck, groin, knee, and legs. Here are some techniques for striking these pressure points so you can defend yourself and get to safety: Depending on the position of the attacker and how close he is will determine where you will strike and with what part of your body you will employ. Do not step in closer, say, to strike his nose with your hand, when you can reach his knee with a kick. When striking a target on the upper half of the body you will use your hand. Effective strikes

Simple Ways To Speed Up Muscle Recovery

March 2, 2016
You work hard to get the most out of your lifting workouts—but are you maxing out your rest days? Take this quick muscle-rehab advice to see faster results. If you spend the majority of your week lifting, that’s great. But between workouts, you have to take time off to allow your muscles to recover, or you won’t max the strength-building goals you’re working so hard to accomplish. Recovery, though, doesn’t mean chilling in front of the TV or indulging in unhealthy food until you’re sick. What you do on off-days is just as crucial as what you do in the gym. Here are some of the best ways to effectively supplement your workout with time off. Promote circulation by working your joints Stay nimble, even on your off day, by moving your arms, wrists, and knees in low-intensity circles. The opening and closing of your joints brings fresh synovial fluids to nourish, lubricate, and hydrate these areas, while expelling waste and scar tissue. Rotate clockwise and counterclockwise to prevent imbalances and overuse injuries. Warning: Be careful not to hyperextend, and keep circles tight to prevent excessive lateral motion so you don’t torque your joints. Use a foam roller to reduce muscle tension If you’re feeling pain or tightness post-workout, you can use a long, semi-soft foam tube to give your muscles a massage. Foam rolling breaks up scar tissue and knotting in your fascia, which—if left unattended—can lead to nagging aches and pains in your joints. Spend at least 30-60 seconds minimum rolling your sore muscle groups immediately upon waking, before bed, and any time you can spare during the day—the more, the better. Substitute high-intensity exercises with Isometrics On a rest day, trade in your dynamic, high-power weight lifting exercises for Isometrics: gentle, controlled stretching and strength-building moves. Holding a certain position for a longer period of time, your muscles are still engaged, but at a lower intensity. This allows blood and nutrients to rebuild your body for your next high-energy training session. Use the overhead squat to increase mobility While moving around might be the last thing on your mind when you’re wiped, the overhead squat is king of mobility exercises, and mastering it can only improve your workouts. It strengthens your joints so you can bear more weight in the gym, while also promoting blood flow to battle soreness. Here’s how: Start with hands and feet shoulder-width apart and grab a resistance band at the ends (a rope, cord, or towel can also work). Extend arms straight overhead and keep shoulders down and back—the resistance band promotes proper posture and keeps your back muscles in line. Push hips back and squat down on heels until hamstrings rest on calves. Hold for five seconds, then push knees out and stand up fast, powering through heels. Perform 5-10 reps three times a day to mobilize the tightest areas of your body, specifically your ankles, hips, and upper back. By mensfitness.com


February 25, 2016
Over 250 years ago, 5 Elders met to develop the principle of a martial art that could be mastered in 3 to 5 years. The result was Wing Chun Kung Fu – a concept-based Chinese martial art and form of self-defense utilising both striking and grappling while specialising in close-range combat. Wing Chun was brought to the west under The Eighth Grandmaster, William Cheung. William Cheung or Cheung Cheuk Hing, born October, 1940, is a Chinese Wing Chun kung fu practitioner and currently the Grandmaster of his lineage of Wing Chun, entitled Traditional Wing Chun (TWC). He also heads the sanctioning body of TWC, the World Wing Chun Kung Fu Association. In 1951, at the age of ten, Cheung started his training in Wing Chun Gung Fu under the late Yip Man. According to Cheung, it was from 1954 to 1958 that he was a live-in student of Yip Man and inherited the complete system of Traditional Wing Chun. William Cheung was also a close friend and senior and training partner to Bruce Lee in the Wing Chun system. He was responsible for personally introducing Bruce Lee to Wing Chun in 1953. Have a look at this short but meaningful documentary about this respected Grandmaster.

Quick Tips to Improve In Your Martial Art

February 15, 2016
Do you want to experience your martial art in all its fullness? Become the martial artist you envision yourself to be? Then here are ten simple tips you can use to improve in every which way. And, if you’re creative, you’ll find a way to apply these tips to not just your practice or style, but to your life, too! 1. Expand your horizons Your style is great, but it is not the only style in the world. Do not get stuck in thinking that you can only study your own martial art; that is like thinking you can only appreciate one genre of music or one type of painting. Expand your horizons. Take a seminar or weekend workshop, read some articles, add a weapon. Variety will keep you interested and on your toes. 2. Remove the boundaries Whatever it is you can’t do, or whatever illness you have, remove it from your thought process. Don’t remind yourself constantly that you have a medical situation or a limitation that makes it difficult to participate in certain aspects of learning your style. You may be placing boundaries that do not have merit. Try falling, just once. If you learn it correctly, it may not be so difficult. Try that jump kick just once. As long as your instructor has a good methodology to his teaching, you may be able to do much more than you think. Before the walls go up, give yourself a chance. 3. Stop skimping Look, there are certain steps to follow in each style that are absolutely necessary. I don’t want to see you do a stretch kick when I want a regular kick. I want to see your knee up and ready before you shoot your foot forward, the way a good kick is done. I want to see your fists clenched as you practice your kata. Show each intricacy every time. Don’t be a wet noodle when you practice. Use power and be consistent. Don’t cut corners and don’t leave anything out. 4. Be yourself Yes, that guy over there has incredible flexibility. Yes, that one can break 3 boards. Yes, she can do a back flip in her kata. There are many who are better, more creative, and more experienced than you. Who cares? You bring your own unique abilities and talents to the table. There are small bits of you that stand out, like the way you look confident when you are done demonstrating a skill, or the way your kick sticks so strongly in the air during practice, the way your fierce focus intensifies while practicing, or your speed on the punching bag blows everyone away. You will not have the same strengths or weaknesses as any other and it is time you recognize your own contributions. Don’t focus on what you can’t do, but what you can do; not on who you are not, but who you are. 5. Practice Everything Don’t just practice your favorite things or the things at


February 10, 2016
When you workout, your body needs to get started. Before your workout, stock up on healthy fats with a moderate amount of carbs and protein. Here are the best choices to add to your smoothie before heading to the gym! BANANAS We love bananas as a pre-workout food for so many reasons! Bananas are packed with tryptophan, which your body converts to serotonin. Serotonin is a chemical the body creates that sends us happy vibes. Throw in the fact that bananas are loaded with carbohydrates that help energize your body, and you can see why we put bananas at the top of our list. APPLES Apples contain a powerful antioxidant called quercetin. Quercetin’s main role in the body is to deliver more oxygen to the lungs. When you get more oxygen to your lungs during a workout, you have more endurance. This makes it so much easier to get through that hour-long spin class! OATS Oats make this list for one simple fact: they take a long time to digest. This means that they provide long-lasting energy during your workout! Oats also help maintain stable blood sugar during your workout, which is always a good thing. You can add dry oats, soaked oats or even cooked oats to your smoothie.  NUT BUTTERS Nut butters are quick and easy… just grab a spoonful and you’re on your way. But the best reason to eat nut butter before a workout is because it’s loaded with healthy fats and fiber, which keep you feeling full and energetic throughout your entire workout. There are many kinds of nut butters to choose from, but our favorite is almond butter. Just add 2 tbs to your smoothie and enjoy your workout! COCONUT OIL If you’re exercising for weight loss, then coconut oil will be an important ingredient for you. The fatty acids in this super-food fight body fat by converting into energy that boosts your metabolism (as opposed to saturated fats that add body fat). Add coconut oil to your green smoothie before you workout to help you maintain energy throughout your entire routine, while also fighting that body fat like crazy. We add 2 tbs to our smoothies.