Recent Revelations

Find Your Inspiration

2012-02-14T13:18:00.000-08:00

Inspiration is something that is different for everyone. Some people are motivated to improve themselves by other people, by music, or maybe an upcoming event or opportunity. Some are even motivated by fear.

When working on your fitness, what inspires you?

This week, I saw a picture of a friend doing a headstand on a surfboard on the beach. Her goal was to do the headstand while surfing on her board (on the water - if that wasn't obvious). What a huge goal. I don't know how many of you have tried surfing, but it's not the easiest thing to do. Headstands are also not the easiest thing to do. I've put in the time practicing, so I am able to do a headstand, but the thought of headstanding while surfing is a little out there for me.

Nevermind the goal she was trying to accomplish. I am inspired by her spirituality and lifestyle. She treats her body like the temple it is and is always improving because of it. She had a baby recently and looks like she adopted because her body is in such good shape. I am also inspired through the way she interacts with others. Some people just make you want to be a better person.

We should always have something to work on and always look at the ways we can inspire others. I can write a post like this online, but even better, I can set an example for others around me and hope I am a positive influence for others to feed off of.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

New Black Belts

2012-01-30T10:00:00.000-08:00

No, I'm not promoting any Black belts. Not for some time yet. We might be seeing some more orange in the class soon, but we'll have to wait and see.

Silent River, the school that produced every good quality I have, had their annual Chinese New Year celebration on Saturday and though I wasn't able to attend, I am very proud of the accomplishments of the 5 new Black Belts and 2 new 2nd Degree Black belts.

For those of you who don't know, getting your Black Belt is one of the greatest moments of your life. If you worked for 7 years (sometimes less, sometimes more) working up to one moment you would think it would be pretty big. And pretty big might be an understatement. It is phenomenal. It is recognition from your Sifus and your peers and everyone who has ever seen you train. My Black Belt grading, 9 years ago now, is still fresh in my mind. My black belt grading even more so.

In 6 months you go from just working towards this belt dangled in front of your nose since the day you started, to scratching and clawing your way towards something that you want more than anything. You train more than you ever have and harder than is natural. Everything you do becomes about Kung Fu. And it stays that way for the rest of your life. I was still in junior high when this change happened and my friends did not share the same appreciation as I did for Kung Fu, but I had my kung fu family to geek out with and enjoy my training.

I don't know that my students know what it's like to have a kung fu family, but hopefully someday it will feel like that, not just a place to go learn something cool.

What is Kung Fu? -- it's everything
How hard should you train? -- as hard as you can
When should you stop? -- never. If you have your health there is no excuse not to better yourself.

This is the attitude I had when I was training for Black belt and am reminded of with the new round of Black belts. With the Year of the Dragon already a week passed, I am hoping that I can reflect this attitude on my students, clients, friends, family, and acquaintances for the rest of the year. It is my year after all and it's going to be a good one!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Less Wasted Time, More Productivity

2012-01-18T17:10:00.000-08:00

"Have you ever noticed how many exercises you complete in an hour long workout or how long you’re actually working?

As a personal trainer, I have to motivate my clients and give them exercises so they see as much benefit from working out as possible and I only have one hour to do it. Minus stretching, instructional periods, and water breaks (I don’t give many either). I started thinking about how much time was being used working and how much was resting.

One method I use is timing an exercise for one minute. I would plan the workout with 12 - 14 exercises for one minute and rotate through 3 sets. Let’s do the math. That’s 36 - 42 minutes of actual workout and it takes the full hour to accomplish. When I explained to my out of breath clients that they had rested for 18+ minutes in their workout they didn’t believe me, but you can’t argue with the simple math.

Another training tool I use is Tabata. Tabata workouts are becoming more and more popular and I like them for bootcamp classes where everyone is at a different level. Tabata allows everyone to stay together, but work at their own pace. It’s great for that reason. For those of you who aren’t familiar with the design of a Tabata workout, it is simply four minutes of one exercise, let’s say push ups. Do 20 seconds of push ups as intensely as you can, then rest for 10 seconds. Repeat this 8 times for a total of 4 minutes. When teaching this in my one hour bootcamp I plan to do 12 exercises and almost always run out of time. When you break it down, every four minute round (240 seconds) you are working for 160 seconds which is less than 3 minutes! So out of an hour of Tabata you’re working for approximately 1920 seconds which totals up to 32 minutes. You’re resting for 28 minutes out of your workout and that’s jumping from one exercise to the next with minimal transition time. When my class is finishing their round of push ups, I’m telling them, "Next is lunges. Get ready to go right into it." I couldn’t believe this when I did the math.

The last bit of math I’m going to ask you to do is how many exercises you’re getting into a normal workout. If you’re doing a traditional gym workout you might do an average of 12 exercises, 15 - 20 reps and 3 sets. So in that hour you’ll do 540 - 720 reps total. Let’s give an average number of 630 reps.

The 1555 eliminates your rest time (if you’re doing it right) and multiplies your productivity by 247% (1555/630) and that’s if it takes you the full hour to complete. Some of these workouts can be done in 30 minutes, thereby doubling your productivity once again.

No it’s not crazy and yes it can be done, by anyone, specifically by you. All you have to do is get up and do it and don’t give up! I’ve been 3 minutes into some of these workouts with the list in my hand wondering how I’m going to make it, but if you keep pushing forward and believe in yourself you will slowly start to see things getting crossed off and at the end it is always worth it."

From my book "The 1555: No It's Not Crazy and Yes It Can Be Done"

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

New Years Optimism

2011-12-29T14:49:00.000-08:00

We all need a refreshment sometime... No I don't mean a drink, though over Christmas I'm sure I wasn't the only one having a few with my family and friends. My refreshment came from being home. Whether I want to admit it or not, my life in Edmonton is very different from my life in Vancouver. I used to feel like I was a different person in the two places, but now I am starting to see that I am the same, that only the people around me are different.

A brand new year, going back to what seems like a new place again after 2 weeks, is refreshing. It's not so much about New Years Resolutions, but setting goals, like I want to be more patient with bad drivers, or make some good habits. I never set my goal to be lose 10 pounds, because what do you do after you lose 10 pounds? Go back to what you were doing before? I want to create good habits and inspire others to do the same. Eat well, workout, and be happy. Seems simple enough. We'll see how we do. And as for the bad drivers out there... maybe some upbeat music will keep my mind off it. I'm approaching the new year with optimism and hopefully that will help others around me deal with the gray skies and rainy season ahead.

Happy New Year and all the best in the coming year!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Get Out of Your Head

2011-12-17T13:52:00.000-08:00

"Get out of your head and let your body do the work."

This is something I've noticed Sheldon saying to our students very often in the past month, so much so that it stops me everytime I hear it to think about what it means. In fitness and conditioning you always hear coaches/trainers using phrases like "dig deep" or "push through the pain" etc. What do these phrases really mean?

I like the idea of turning your head off and just making your body do the work. Isn't our workout the time to turn off our brain for a bit and just work as hard as we can? I did "The Original" 1555 this past Thursday night and beat my first time by about 10 minutes. I've done so many of them in the past month that I know I'm getting stronger, but I've also figured out the whole turning off your head thing.

The first time I did the 1555 I pushed out what most people were doing in an hour in just over 40 minutes. I remember the last few exercises being the hardest thing I'd ever done. My head was telling me my legs hurt and that I was dizzy and that I should stop or take a break to allow myself to rest. I pushed through it, but it was a mental struggle. My second time around, I had a better strategy, but the end is still hard. Anytime I found myself taking a break or telling myself that I'm tired and needed to stop for a second, I'd turn off and suddenly my legs are doing switch lunges. 20 Switch Lunges and counting, when my head was saying do 10 and then you should take a break.

Finding that separation is key. Your mind stops you from pushing to your full potential sometimes. To let your body just do the work, I feel a little bit lighter, and like I can go above and beyond what I'm supposed to be capable of. Too often we decide ahead of time what we're going to be capable of, instead of finding out when the time comes. We limit ourselves in this way.

As I watch other people trying to get through their 1555's I can see when people are having doubts about finishing, about beating the clock, about whether their legs will hold them or not. I can see the wheels turning. I can also see those who have placed with the best times elliminate those seconds of doubts by having a strategy, sticking to it, and continuously moving, whether they hurt or not, because it is only about their body.

In the same way meditation or tai chi removes all thoughts from your mind, a good workout, a 1555 - which is the most intense way to be in control of your own workout - should do the exact same thing. Try turning off and see how much more you are capable of!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Film Fusion

2011-12-12T11:44:00.000-08:00

This is a new class I'm getting very exciting about teaching. This is the class where you learn choreography, weapons, and anything flashy for film. I started this type of thing at Silent River within the I Ho Chuan class there, but now I can bring it to actors and stuntmen who need to know this stuff. We will shoot it with the targetting and possibly make up and blood to make it look amazing. We will have to see.

I'm going to offer the classes in no particular order, and many of them by request so if you have a request please make it...

* basic fighting fight film - everyone must have taken this class or have equivalent action training to take the others - no theatre fighting does not cut it!

* aerials, flips, and fighting
* Matrix hand to hand choreography

Weapons:
* staff
* chinese broadsword
* katana
* bokken
* spear (only in summer) - pre requisite - staff
* 3 sectional staff (only in summer) - pre-requisite - spear
* nunchukus
* knives
* escrimas
* sais
* twin tiger hooks
* cane
* kamas
** and more... just request either by movie or weapon.

* ninja turtles?? - maybe not, but it seems like it'd be an awesome halloween idea...

* any movie choreography - this list will change and grow because there are so many good fight scenes I'd love to pick apart and re film. It's a good learning tool for those of you who might need to learn a massive amount of choreography in a short time on set. Get experience picking up your choreography so you don't get flustered on the day.

E-mail edge@tvak.ca to sign up!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

The 1555

2011-12-08T13:47:00.000-08:00

The 1555 (fifteen - fifty five) is our new workout system that is taking over. No one knows what it is, but everyone wants to know. The truth about it is, you won't know exactly what it is until you actually complete one yourself. I will tell you this:

The 1555 is an intense workout done alone or in a group environment. Throughout the entire workout system there are two things in common: You always do 1555 exercises and you always get your heart pumping. You might even say, it’s one of the hardest systems to follow and complete.

There is only one rule with the 1555; you have to finish! Everything else, the order and pace you work at, is up to you.

Each workout incorporates functional training and can be challenged repeatedly to achieve different levels (bronze, silver, gold, platinum – not to mention the honor of the all-time high score). You are racing the clock and yourself, trying to take an extra minute off each time you do it – no plateau, and no getting bored.

It’s the perfect workout.

This doesn't exactly say a lot, but we do have a few students who have been through it commenting pre and post workout on the website. We also finally got our leaderboard up on the website and a description of all 20 workouts in this system.

You'll have to come in to try one, or wait for the book and DVD ;)

TVAK is holding an open class Tuesday December 13 @ 8am and Wednesday December 14 @ 6pm for those who want to come and try it out free of charge! No one has puked yet, but there's a first for everything.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Do You Know How Your Food Is Made?

2011-11-21T19:47:00.000-08:00

This is a Link to "How It's Made" on Discovery Channel. You can see how they make mayonnaise, corn tortillas, chocolate, apple pie, and blue cheese. Yuck. I knew there was a reason I don't like blue cheese...

Who knew!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Horror Story #2

2011-11-17T13:46:00.000-08:00

This article came out of the book "Choreography - The Art of Non-Verbal Dialogue" by John Kreng. I bought the book probably over 5 years ago, read it, enjoyed it very much, and used it as a textbook to building fight choreography. It touches on a lot of situations and considerations a fight choreographer has to deal with, including the one in this story...

"A fight choreographer was asked to train the lead actor for a film. The actor did not have any previous training in any martial art or combative sport. The actor was also the co-director and the screenwriter, and it was his first film. The actor was in every scene, and fighting onscreen was three quarters of the films content. Stunt fighters were hired and fight scenes were choreographed with the actor.

The choreographer attempted several times to get the actor to train with him on the basic kicks, punches, and stances, but the actor made excuses about being too busy to train and said that there were other important things for him to do. The actor thought that being an active member of the choreography blocking was enough training for him. But at this stage, the moves are shown only as half or three-quarters speed, at best. The actor/director tried to show the moves he wanted in the choreography from several films he had seen. But the choreographer merely saw the actor/director flopping his arms around like a lifeless squid. He asked, "What does that mean to you?" The actor/director replied, "I don't know. I saw it in a movie. It looks cool and I want to do it."

The fight choreographer was only able to train the actor for two 30-minute sessions because the actor did not have the strength and endurance to go any longer. The choreographer warned the actor that if he wanted to look good on film, they needed to get together more often as filming got closer. The choreographer also reminded the actor that he needed to get in shape. The actor agreed; however, he did nothing to get in shape. He was essentially all talk and no action.

Filming took place at the end of the summer, during some of the hottest days of the year in the San Fernando Valley. The heat sapped the actor's energy quickly. The takes were not as crisp and clean as everyone wanted them to be. Several takes were done for each segment, until they were done right, to the best ability of the actor. After a couple hours of filming, the lead actor collapsed on the floor, complaining about how hard the techniques were to do. The crew was forced to take an hour break so the actor could regain his stamina. The screen fighters ended up padding the fight because, as the filming progressed, there were obvious and severe lag times between fighters as the actor got ready for the next opponent. This affected the timing and rhythm of the fight in a negative way, and the movie ended up looking comical in parts when it should have not."

Being in shape is not just looking the part as you can see from this story. You can be slim and out of shape at the same time. This is just one example of why actors should take their physical training seriously and run it again and again like you run lines. You wouldn't go on set as the lead, barely knowing your lines, assuming it will come together in the end, and without any acting training whatsoever. What makes a fight any different?

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Control

2011-11-16T11:14:00.000-08:00

Control means a lot of different things to different people, but it is found in every person's life. We want control of our finances, control over our love life, control of our kids and maybe other people around us at appropriate times, control over our bodies and muscles and nerves... This one I think we take for granted for the most part. To martial artists control is not knocking out your friend when you're training, to say the least.

Whatever you strive to control, it contributes to an overall feeling that you're on the right track to the life you want to live. And yes, some of us are "control freaks" trying to control every little thing, but those of us like this often find we cannot control everything and have to come up with ways to understand and accept the things we cannot control.

Self Defense is all about gaining and maintaining control. Someone attacks you, takes you off guard, takes control of your body and maybe for a moment, your mind. You are knocked off balance and are flailing and screaming. If someone was watching they would say you're out of control. So what is your defense? Get back in control. Not only control yourself, control your attacker. This doesn't mean you have to overpower your attacker either. Being small has advantages... if you're a big guy don't read this next part cause I'm giving away all the small people secrets... ;)

Being small means we're faster and we can get in closer without getting jammed up. Your short little arms are going to punch and elbow in small spaces that your attacker is too large to fit. Same with the legs, so don't be afraid to get in tight. Because we don't have size or strength on our side, we have to use leverage and be smart. Monday night self defense class I am on my knees being choked by someone stronger and bigger than me. First, you always defend the choke; get your hands in there and your chin tucked so you protect the airway. Then I tilt to the side, knocking him off balance, and strike to the groin... I wasn't being choked anymore when I got up. I stayed calm and took control of my situation.

When I first started grappling I had no control over myself. I'd flail like crazy and just hope to keep moving so my attacker couldn't grab anything to pin me down. When I started learning BJJ I was taught to think about where I am going, so now even when I am pinned I am still always in control of the situation because I always have some sort of strategy to stay calm and figure a way out.

You can test this out. Next time you're play fighting or fighting to the death, whichever it may be (I tend to fight to the death at the kwoon more so than playfight) take a deep breath, stay calm, and see who's in control. Even if you're being squashed, take control and see where it gets you.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

School of Hard Knocks

2011-11-07T09:01:00.000-08:00

For the past 3 years Sheldon and I have been a part of School of Hard Knocks run by Jon Funk (local indie stunt coordinator and armorer), Dale Floyd (stunt man, rigger, and really guy of multiple trades), and Peter Kent (former Arnold Schwarzenegger stunt double and Stunt Dawgs Host). The school runs once a year and teaches some hopeful stunt men and women how to do the big gags and not get killed. In a stunt performers life, the job is to make it look good, but be able to get up and go to work again the next day. No one wants to do one gag and be in a hospital bed for the next 4 months... though it does happen unfortunately. Most people that have been in the business for a long time have some horror stories to share, but at least they're here to share them.

This past weekend the students were rehearsing a fight scene and some mini tramp work at The Underground Circus. The Discovery Channel was there to catch some behind the scenes footage for their upcoming episode of Daily Planet where one of their hosts will be set on fire and do a high fall. I'm not sure when the air date will be, but watch for it! We will be working all day this coming Saturday to get stairfalls, car hits, high falls, and fire done all in one day. Everyone is going to be tired to say the least!

It is definitely a roller coaster ride for the students going through this for the first time. You have to stay focused and stay safe even though your adrenaline is going through the roof. As instructors we've set up all the gags and demonstrated how to do them multiple times now, but it's always nerve wracking watching a new guy try it out. It's a life experience even if you don't have the desire to be a stunt performer. It takes a lot of practice to get good at anything, but especially this kind of stuff.

Check out Peter Kent talking about School of Hard Knocks on Urban Rush and see if you have what it takes...

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Come Down On Top

2011-11-02T18:08:00.000-07:00

This was advice given to me by a voice coach I worked with when I was in my early teens. I don't quite know why it has stuck with me for so long, but I found myself thinking about it while belting out some good old country music in my car the other day. You're much stronger if you come down on top of the note, instead of reaching up towards it to hit it. It definitely works with singing. Then I thought, maybe this is the same for life in general. Don't things work out better when you're prepared? I was thinking about a workout I did earlier in the day and those burpees were much easier when I mustered up a burst of energy to tackle them with instead of struggling and reaching up to try to get them done. I'm not doing anything differently physically, but psychologically it makes such a big difference - and in turn something changes physically because of it.

It works for me and it is really nothing more than being assertive. Getting rid of problems before they occur, knowing you have to sing that super high note and preparing for it before you find yourself out of breath and straining to get there. Being ahead of the game can really help you out, no matter what your situation might be. It's something I've always said, do things when you have time, so it's done when you don't...

Auditions

2011-10-17T12:12:00.000-07:00

Yesterday we had the first 8 hour casting session at TVAK downtown. It was a great day and not as long as I thought it would be. We had so many people coming into the room, doing the same scene, but doing it differently that it was interesting all day. Some people were amazing and some not so much. What really separated the wonderful from the terrible was energy level and commitment.

Those that started the scene with a ton of energy and didn't hold back, were in a whole different class than the ones we really had to pry it out of. It makes such a huge difference that at the end of the day, it was easy to narrow it down to 2-4 people for the role. Everyone else, some of them were awesome actors, but didn't have the right look for this role, and some were just plain terrible and lacked training and/or experience. Either way, it's easy to spot. It probably took me 10 seconds into the scene to determine whether or not I liked the perfomance, and sometimes I'd made up my mind as soon as they walked in the door, but you still see everyone and hope they surprise you and make you want to cast them anyways.

And, really, I thought this was common knowledge, but apparently it's not. Don't EVER say cut at the end of your scene... If you self cut, the director will cut you from the project.

To hold your auditions at TVAK please contact info@tvak.ca.

Happy Thanksgiving

2011-10-12T17:22:00.000-07:00

Thanksgiving is always a nice Holiday because people aren't giving each other anything and it's hard for media to influence a celebration that is about looking at your life and appreciating what you have. Most people I know go home to visit family and eat a good meal. What's wrong with that? Everyone is more cheerful and even though I didn't personally get to go home and see family, I feel like the world is a happier place for a couple days. People I barely know are asking me how my weekend was and laugh when I tell them I made myself a turkey sandwich...

There is no stress over not being able to afford the perfect gift for someone or being pressured into crazy holiday "traditions" like boxing day shopping. It's about being with good people. I'm thankful that no one has been able to touch it and make it about anything more complicated than it already is. I think this might be my new favourite Holiday :)

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Optimism

2011-10-02T12:50:00.001-07:00

I think optimism can go a long way. Yesterday I was watching the movies "Get Shorty" and "Be Cool". Travolta's character "Chili Palmer" is a true optimist. Sure he's a shylock, but doesn't he just have the best attitude?? I have to laugh when I think about how I view his character. He's ruthless, but there are parts of him I see and want to see more in the way I act (not act in a film kind of way, just day to day).

In the first movie he arrives at the airport to find his rental car is a mini van instead of the cadillac he requested. The attendant tells him it is the cadillac of mini vans and, though he is not pleased, he takes the vehicle. When questioned about it later by some Hollywood hotshots he restates that this is the cadillac of mini vans and shows off how the side door automatically opens. Remember this movie was shot in the mid 90's when that was a big deal. By the end of the movie everyone is driving mini vans.

In the next movie the same thing happens. His cadillac gets shot up and he's forced to take a rental. Of course the cadillac he requests as a replacement doesn't show up. Instead he is given a tiny little car that is the "cadillac of hybrids" - very energy efficient. He's disappointed, but again takes the car. When questioned at a club later he promotes the car like he is 100% behind it. When asked if it is a little small for a man his size he says "a small price to pay for the environment".

Any enemy he has, he finds a common ground with them and finds a way to help them and get them on his size instead of fighting with them. He gives what he can to other people and good things come back to him in exchange.

This guy may be a great talker, making the best of any situation, but really in the whole movie he doesn't complain about a single thing. And yes, it's a movie, but everything turns out for him. Does this show us that with a bit of optimism we can make the best of any situation and it'll work out in the end? I like to think so. I am intrigued by this character and am going to watch how much complaining I am doing, because really, aren't we lucky to live here with food, shelter, and water, when so many others don't? I live in the cadillac of condos and though I may want a mansion, there's really nothing worth complaining about in my life. I've said it before, you get what you give, and attitude is 110% of that.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Excuses

2011-09-21T17:57:00.000-07:00

When was the last time someone told you something you were doing was not good enough? Whether you're lacking discipline when it comes to your workout, diet, your kung fu, your life - something is obviously lacking and we all fall off the wagon, but it's how we deal with it that defines us.

Excuses are ways out of being accountable. If you were taught a technique in class, you should have a general idea of how to do it, and even be able to replicate it, maybe not perfectly, but at a level where it shows you went home, thought about it, and practiced a few times to ensure you didn't forget it. Or, you can give an excuse to why you didn't do these things...

We can all relate to this. In my case my 17 day diet was going great until about 12 days in... then I fell off, tried to jump back on, and by 10am this morning was off again. I just can't resist that raisin bread we bought on the weekend! I can give every excuse in the book, but the truth is, I lost my focus and discipline for the last few days. The only thing I can do now is shake it off, jump back on board, and start again. The plan was after this weekend (if I don't die skydiving Saturday) to start phase 2, but I want to prove to myself that I have more discipline and self control than I'm currently demonstrating.

I've found that the more you cook, the easier it is to stay on a diet, and if the kitchen is kept clean, the more likely I am to want to cook. So my resolution for next week is to keep everything tidy and cook like crazy. I started to see a difference in my waist, so I am very motivated to try this again and get it done right this time.

How do you manage your failure?

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

My Nightmare

2011-09-15T14:20:00.001-07:00

So we all have nightmares, but some are more real than others. I have always had dreams of being attacked and not being able to defend myself for some reason. The most common and vivid dream started years ago. I was attacked by some weirdo and everytime I threw an elbow to his face I'd pull it short as if we were sparring in class. It made me realise we train in a very silly way. How can I train to NOT hit someone and then have enough power in real life if it comes to that. This is when I started to see the value and importance of working out on a heavy bag, specially hanging ones that swing and hit back.

Nowhere else do we have the opportunity to really put everything we have into one punch or kick. Everytime you hit the heavy bag it should be a knockout blow! I watch my students and am reminded that it takes a while to understand this, but when we get it (and we all do eventually, trust me, I was the worst of the worst when I started) man heavy bags become a lot of fun!

I still have the occasional dream where I'm attacked, but now more often than not my hits are landing and I'm kickin' ass and takin' names. If I can't be a ninja in real life, I can always dream...

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

There Are No Rules

2011-09-09T15:59:00.000-07:00

I found this article as 1 of 10 Self Defence Lessons for Young Girls. I don't know if I could say it better than the original author, Tom Callos. This is everything important in Self Defense.

Lesson 6: Dangerous & Emergency Situations

The book, Strong on Defense, unfortunately out of print (used copies can be found on Amazon) offers these 4 Survival Tips (for worst-case scenarios):

1. React Immediately

2. Resist

3. Avoid Crime Scene #2

4. Never Give Up

Crime scene #2 is the where a victim is taken after the initial crime (“come with me,” “get in the car”). The second “crime scene” is, statistically, ALWAYS worse than the first “crime scene.”

This means that if you’re ever confronted with a bad situation —you NEVER, EVER GO WITH SOMEONE to a second place or location. Never.

If you have to fight or escape or raise a commotion to get attention, you do it right where it happens. Never go with someone, get in someones car, or allow yourself to be taken —to a second location.

Fight it out where it happens; resist and keep resisting —and NEVER GIVE UP.

“Expect the best, prepare for the worst,” that’s the mantra for all self-defense situations.

This particular lesson is about what to do when a situation is not good, really bad, or downright dangerous.

First, if at all possible, never allow a situation that’s not good, to get bad —or really bad. Trust your instincts; when things don’t feel right, get out, get away, and get help.

If you think or feel something strange or potentially dangerous is going down, go away —as fast as is humanly possible.

In a worst-case scenario, the second lesson is that in self-defense there ARE NO RULES.

In a weird or bad situation, you get to (must) break all the rules of society and every rule of civilized behavior you’ve ever been taught, as when you’re in danger (or even feel like you might be in danger) the last thing you should do is “follow the rules” or “act like a lady” or “don’t bring attention to yourself.”

When you’re in danger it’s perfectly OK to lie (and lie big). It’s OK to hit (and hit hard).

It’s OK to scratch, bite, kick, punch, throw things, and scream. While it would be completely inappropriate to throw, Oh say, a rock through a window in a “normal” situation, in a dangerous situation you can throw anything you want through any window that might make noise, get attention, or otherwise provide an escape route.

You could throw a lamp into a window, you could throw a coffee table through it, heck, you could drive a car through a window if you had a chance to do so, as every rule should be broken when you feel threatened or in danger.

While some dangers can sneak up upon us, like a car accident we don’t see coming, other kinds of danger give us lots of advance warning, if we’ll only pay attention to it.

An advance warning might come in the form of the stranger hanging around, the group of people standing at the end of a hall, the door left open, the odd request for help or assistance, the lights all turned off, or the party that seems a little too wild or somehow peculiar.

You might feel the hair stand up on the back of your neck or you might have an “inner voice” telling you “this is strange.” Whatever it is, when you get the feeling things aren’t right, get away; get away fast.

You can find the rest of this article and many others at his Site.

TVAK's first Self Defense Session starts Monday October 3, 2011 at 8pm. The course runs for 5 weeks and will cover basic techniques and strategies to add to your street smarts when it comes to protecting yourself. Contact edge@tvak.ca for more info or to register. You can never learn too much self defence!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

2 Days Down

2011-09-08T13:43:00.000-07:00

15 to go...

I started the first phase of the 17 day diet on Tuesday. I like to try every diet before I recommend it to my clients. This one is not too bad, but I was craving sugar last night before going to bed. I drank a big glass of water and fell asleep instead.

This phase is called "Accelerate". Because you cut out so many different foods it says you can lose 10-12 pounds in the first 17 days. You then add a few more foods in as you go along. I think I add certain starches and shellfish and red meat on the next phase and then even more on the 3rd one. The 4th is for maintenance. From what I've read so far about this one I like it. It doesn't leave you hanging, wondering how you're ever going to keep the weight off when you start eating normally again. It does state in the book though that you won't eat the way you do now. It's those habits that got you here, and chances are, if you're doing this diet, you don't like where here is, so you better change some bad habits into good ones.

So 2 days in, not bad. I'm not dying and I'm actually feeling really good about the choices I'm making (not that I have much choice if I'm going to follow the diet, but I still feel great being able to stick to it and not crave the foods I've cut out too badly). Going to the bakery next door was tempting, but I know that bread and sugars are not necessary anyways. I walked out with my turkey and no bread even though that smell is enough to make anyone cheat on their diet.

For lunch today I had a salad made with fat free turkey breast, lettuce, juicy tomatoes, and cottage cheese. When all the juices mix together you find you really don't need a dressing. I'll probably enjoy it more with a vinagrette dressing when I'm allowed on the next phase, but I'm making the best of things right now. So far so good.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Posture

2011-08-26T09:04:00.000-07:00

Posture is so important to our health. It affects us in ways we don't even imagine. When I got my first job working at a gym my boss asked me to stand up straight so he could do a postural assessment on me. I thought go for it, I have great posture. Was I ever wrong. I had rounded shoulders that hunched forward. I blamed it on all my kung fu training, trying to make yourself a smaller target for sparring, not to mention all those damn push ups that might cause your chest to tighten up and pull your shoulders forward. Regardless of the reason, I got to work trying to correct it. It's now 3 years later and I think I got this standing straight thing down pat.

Good posture doesn't happen over night, but it does make a huge difference in more ways than one. I've told multiple clients, stand straight and tighten up your abs (tuck your pelvis like in tai chi) throughout the day. The more you use them, the more they will stay tight and you will look smaller. There's people out there with tight little stomachs and visible abs, but they arch their back, sticking their stomach straight out making it look like they got a gut! Why would you do this? Stand straight and tuck it in. It's not hiding it necessarily; it's merely using your alignment to assist you visually... or something like that ;)

Good posture, pulling the shoulders back can also hide those little rolls you get right by your armpit... and really whether you're standing in front of a group of people in a strapless bridesmaid dress, or just going for a walk, who wants armpit rolls??? And while scoliosis has no cause (sometimes thought to be caused by genetics) it is the cause of bad posture in many cases - but can also be fixed by doing postural exercises sometimes - other times surgery is necessary.

But what about the rest of us? What's our excuse. Having poor posture can make you look lazy and tired. I don't want to look that way. Pull your shoulders back, tuck your hips, tighten your abs, feel energized. It'll hurt right off the bat because you're using different muscles, but once these muscles become trained, just like anything, it'll feel natural and you'll never want to go back to that slouched position.

Dr. Mike Moreno who's book "The 17 Day Diet" I'm currently reading agrees with me about posture, calling it a "get skinny shortcut":

"Stand up straight. Not only does slouching make your belly protrude, but it gives your core muscles an undeserved break. Standing erect, with the stomach held in, encourages the abs to work and can make you look slimmer naturally -- and in an instant."

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Have a Little Heart

2011-08-17T16:18:00.000-07:00

This week I was reminded what separates the good from the great. How many people show up to jobs they can barely stand, do what's expected of them Monday through Friday and when it's time to go home, run for the door and don't think about work til Monday morning again. Taking your work home with you isn't my point. A better example might be how many people go to the gym, lift a few weights, bike for a while, and then leave thinking that was a mediocre workout, but that's ok.

If you want to be great at something you have to take a black belt attitude wherever you go. It all comes down to heart. If you want something you should be going above and beyond and working yourself to the bone. How many of us want to lose weight, but are unwilling to give up alcohol or hit the gym regularily. If this is you, think what's most important to you... nights out drinking or being healthy and fit? Each person has ther own answer and whatever your answer is, that's fine. I know what my answer is and when I do go out occasionally I don't binge or punish myself for cheating. I accept that I need to enjoy different things sometimes and then I get back on track. I don't cheat for a week either or every weekend!

Lately, doing so much bootcamp and personal training I hear nothing but complaints about how much my clients are eating and drinking and then I work them hard in the session and there's results, but not as good as it could have been. If you want something you gotta do it with all your heart. If you want to be the best fighter you should be training with energy, direction, and intensity. If you want to lose weight that should be in the back of your mind everyday and make conscious choices that will affect how you achieve your goals.

If you want a black belt you have to go out and get it. This is why I ask so many of you that come to class, why are you doing this technique in this form this way? Or why are you doing soundfocus? If your answer is because I told you to, you need to dig a little deeper and adjust the way you're training.

Those of you who watch UFC know who Forest Griffin is. Most fighters have stats that say "knockout power" or "BJJ black belt" or "very accurate striking". One of Griffin's stats says "lots of heart" which I sometimes joke means he tries really hard... But isn't that all it takes to get better at something. Griffin's fights are exciting to watch because his opponent can beat the pulp out of him and Griffin will not stop fighting back until those 3-5 rounds are over. He doesn't give up no matter how bad the situation gets. He goes all or nothing every fight. If our training was like this we would never hear the word mediocre again.

Mediocrity is one of my least favorite words. I think it represents something lazy and I never want to be associated with it. I am a perfectionist and why shouldn't I be the best at everything I try! I don't have to be better than anyone else. I just have to be the best that I can be. If your effort is 110%, you don't have to be amazing right now. You will get there as long as you keep giving everything you got. People who have natural talent and don't train to become even better are mediocre. All you gotta do is have a little heart and give it everything and you'll get to wherever you want to go and be the best you can be!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Why is Kung Fu Based on Animals?

2011-08-14T08:42:00.000-07:00

I just wanted to share this post with my kung fu students and anyone else who's interested. It was asked on another question forum and my Kung Fu Master Jeff Brinker answered it. I knew the answer to the question which was "why is kung fu based on animals". Even 15 years into my martial arts career I learned something new by having it explained in a different way. This post really spoke to me and I hope everyone who reads it appreciates it and can try to apply this to their training.

Ego has no place in kung fu. We tend to constantly impose our own interpretations upon proper technique and our ego continuously interferes by logically justifying a better way of doing things. Animals have no ego and move with purity and perfection with what nature has given them. They do not analyze, they just react efficiently.

Because man has ego and analytical thought, we cannot control our mind's interference. By studying and emulating the movements of animals, we can be assured that our movements and techniques are pure and effective.

Sifu Brinker

Think about that. We all can argue about the best way to do something, but to learn all ways is the only way to teach your body to move this way. This was very inspirational.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Emotional Eating

2011-08-09T16:28:00.001-07:00

Sometimes doesn't life just suck? Sometimes life can kick you down and call you names and there's nothing you can do about it... I'm sure we all feel that way sometimes, though sometimes life can be really great too! Those of us who turn to food (I sometimes still catch myself doing it too) are only giving into the thoughts that we are not good enough. Let's just eat until we're sick and not worry about anything else. And then doesn't this perpetuate more bad eating and more and more.

Time to look at why you're doing this. Stress, boredom, depression, or that time of the month are not excuses to eat. The only time you should be eating is when your body needs to refuel. You gotta eat to live, not live to eat. It can be really hard.

Trust me, if I ate junk food everytime someone complained about Bootcamp I'd have to start doing the bootcamp with you guys! It's either too hard or too easy or too late or too early and we don't use weights... whoa! I didn't know that was a bad thing. Using your own body weight makes you more functional. I'm a lot stronger than I look because I do so much functional training. When you're 70 and still active who's going to care how much you can bench press... seriously.

I deal with a lot of nonsense, but I always remember that my health will be with me long after all my stresses are gone. Next time you're reaching for a cookie after a bad day at the office, go for a run. Exercise always makes me feel better and it's actually proven to reduce stress... and your gut ;) So go be active and leave the cookies behind!!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Motivation Vs. Inspiration

2011-08-02T15:40:00.000-07:00

What motivates you vs. inspires you? I know for me knowing the bills are coming in the mail is great motivation, not so much inspiration. Music inspires me most of the time. I spent the entire weekend listening to live outdoor concerts in Camrose Alberta, so I feel refreshed and ready to tackle the world. I've got a song for everything; song for working out, song to play on my guitar, song to sing on the way to bootcamp, song to make me want more out of life. Whatever inspires you, take that a run with it. Being inspired can be a bigger push in the right direction, but it does wear off quicker than being motivated.

I look at what my bootcamp students come to me for, most of them it's motivation. When I teach bootcamp I motivate, when I teach kung fu I inspire. I think this is purely a result of passion - from me teaching, but also the people coming to class. Bootcamp just sounds hard, you surely don't come to this voluntarily do you? Maybe you do, but it's not the same as the people who are die-hard kung fu goers. These people are not showing up looking for motivation, they show up looking for new knowledge and hopefully if I'm doing my job right they come out with a lot more than that.

So where do we get inspiration for our fitness? Is it an external source, looking in the mirror, or maybe a really good song that makes you want to keep running one more mile? Maybe you don't know what it is. Find out, do some soul searching and let whatever is push you over the line of just doing it to enjoying it. If you enjoy something you're more likely to succeed and stick with it!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Waist to Hip Ratio

2011-06-28T08:30:00.001-07:00

What is your waist to hip ratio? I bet you've never been asked that before. As Dr. John La Puma states on his website, Your WHR can tell you a lot about your overall health.

•Your WHR measures how your body fat is distributed.
•WHR is a better predictor of calcification of the arteries than your waist measurement or BMI.
•WHR predicts heart disease and hardening of the arteries before they cause symptoms, better than how much you weigh or what your waist is.

Measure your waist and hips and find out for yourself where you stand. His website is great and has a lot of great information for anyone wanting to improve their health. Here's a link to his WHR calculator. Check it out!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Drinking Myths

2011-06-20T15:43:00.000-07:00

This article is straight out of oxygen magazine, but it covers so many points that I hear people defending all the time, so I thought I'd share it. Maybe this will get a few things straight. Anyone that trains with me knows how important it is to cut out drinking when you're trying to slim down. Read on and see why.

RED WINE IS GOOD FOR YOU
Studies show that red wine contains antioxidants and anti-aging properties, but so do red grapes. Likewise, red wine isn't any better for your heart than spirits, says David J. Hansen, PhD., Professor emeritus of sociology at the State University of New York and a renowned expert on drinking, who cautions that drinking more than one glass negates any health benefits.

ALCOHOL HELPS YOU SLEEP
Alcohol interferes with sleep cycles, which can lead to weight gain. "Stress hormones must reach a low level to achieve deep sleep," says Pamela Peeke, MD, author of Body for Life of Women (Rodale, 2005). Drinking alcohol, especially before bed, warns Peeke, will prompt hormone production and prevent restful slumber.

THE HAIR OF THE DOG CURES A HANGOVER
Drinking more to cure a hangover will only put more stress o your liver and prolong the recovery process. If you binged the night before, chances are that you're still slightly drunk. It may delay your agony, but you'll feel worse in a matter of hours.

HAVING ONE DRINK PER DAY WILL MAKE YOU LIVE LONGER
Drinking daily is not only dangerous, but it's also a sign of alcohol dependence. Imbibing every day increases your risk for heart disease, breast cancer, and liver illness. It may also induce weight gain, which shortens life span.

IF HAVING ONLY ONE DRINK, I STILL HAVE TOTAL SELF-CONTROL
Even one drink impairs your cognitive ability and self-control. "Be very careful of going back to familiar, self-destructive habits, like smoking and overeating." warns Peeke. "Alcohol affects everything from what you say, to what you do, to what you eat."

DRINKING MAKES YOU FEEL SEXY
Alcohol may lower inhibitions, but it decreases libido. "Studies show that physical arousal goes down," says Barabara McCrady, PhD., director of the Center on Alcoholism, Substance Abuse, and Addiction at the University of New Mexico, who cautions that drinking heightens the risk for sexually transmitted disease, pregnancy, and assault.

Now some Facts...

"Alcohol provides zero nutrition," says Maia Taylor, MD, MPH, a fellow of the American College of Obstetricians and Gynecologists. "It's empty calories [which are] closer to fat than carbs or protein." At seven (oxygen mag said nine, but it's actually seven) calories per gram, alcohol has only two calories less than fat (carbs and protein each contain four calories per gram). That means drinks flavored by mixers often have as many calories as an entire meal.

FAST BLAST, SLOW BURN
Drinking also promotes fat storage by discouraging your body from burning alcohol as fuel. Because it is a toxic substance, your body's effort to detox means other sources of energy (fat and carbs) take a back seat and are more likely to turn to love handles. The liver metabolizes alcohol slowly, at the rate of about one drink per hour, so the more you have, the longer it takes to switch gears. Researchers at the Mount Sinai School of Medicine in New York found that fat metabolism was reduced by as much as 73% after subjects consumer just two vodka drinks in an hour. "Alcohol inhibits the enzymes that break down fat," explains William Kraemer, PhD., a fellow of the American College of Sports Medicine and a professor of medicine and kinesiology at the University of Connecticut. "If you're dieting, don't drink," he says.

In addition, keeping your blood sugar balanced is essential to maintaining metabolism and staying lean - but drinking knocks your body off kilter. "Alcohol is a potent stimulus of insulin," says Taylor, "and erratic insulin tends to cause erratic blood sugar." Unlike food, which is digested slowly by the stomach, alcohol is quickly absorbed into the bloodstream. It initiates a sudden drop in blood sugar, which is dangerous if you have diabetes or drink on an empty stomach.

LOW INHIBITION, HIGH INDULGENCE
Having a few drinks increases the odds that you'll indulge in unhealthy foods. Can you really resist a slice of pizza after a few pints of beer? "Alcohol lowers inhibitions and makes you more likely to lose track of what you're eating," says Taylor. "It stimulates your appetite instead of stimulating you to be active."

Indulging in happy hour will also hurt your training regimen. As a depressant, alcohol will zap your energy and stifle any motivation of hitting the gym. After a drink, you're more likely to break open a bag of fatty chips than break a sweat.

STRONG DRINKS, WEAK MUSCLES
If you think a cold post-workout beer is the perfect way to relax after a session of strength training, think again: drinking could actually hamper your fitness goals. A 2008 study published in Alcoholism and Clinical and Experimentation Research found that alcohol accelerates the loss of muscles and impairs muscle recovery.

When the liver is busy metabolizing alcohol, it can't make glucose to repair stressed muscles. The body seeks other sources of fuel, but can't access the fat stores it would usually burn. "It's like having a kink in your second fuel tank," explains Kraemer.

During and after exercise, the boy relies on fat stores to provide strength and endurance. "If you're trying to be at the peak of your performance, the last thing you want to do is make it difficult to use fat as an energy source," Kraemer says. Without fat or glycogen for energy, only one fuel source remains: muscle protein. "Chronic alcoholism is typified by muscle wasting," says Kraemer. "If your body is trying to recover after breaking down muscle during exercise, the worst thing to do would be to deteriorate more muscle."

Muscle tissue is further damaged when the body converts alcohol to acetate, a muscle-wasting acid, and spikes production of cortisol, a hormone that enfeebles muscle and slows metabolism...

The article continued, but these are the key points I wanted to share. Drinking is not good for you, no matter how you put it. Go ahead and argue that red wine is good for you, but you could eat a bowl full of grapes and be better off. If training, go out, have fun, don't drink. That's my two cents.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

To Shake or Not To Shake?

2011-06-07T16:53:00.001-07:00

I say shake... when you feel like it. And I'm not talking about dancing. Most mornings I start my day between 4:30 and 5:00am. I have early clients or classes that I need energy for, but I'm not always hungry that early in the morning. I make a protein shake on these days.

1 Banana
1 scoop vanilla protein powder
1 cup milk

or sometimes...

1 Banana
1 scoop chocolate protein powder
1 cup milk
1 Tablespoon peanut butter

Very delicious! Most people believe they don't get enough protein... a year or two ago I would have said that exactly. After talking with so many people about their diets I have found that the only common thing everyone has about their diets is that everyone is doing it wrong! I run into people that eat super healthy, but don't eat enough, or that eat healthy and too much. People who eat poorly are much more common.

Whatever you're eating, it's all about balance.
10-30% protein, 20-35% fats, and 45-65% carbohydrates daily is what you should be aiming for. The key is knowing how many calories I need to consume and I know what percentage of calories come from protein, fats, and carbs. If I have to eat a certain amount of protein, but I know I'm going to be busy all day and not able to sit down and cook up a nice piece of fish etc, then I'm definitely going to have my shake. I have allergies to eggs, which makes getting extra protein that much more difficult.

Use a shake as a meal replacement, not a supplement. Though you're drinking, those shakes I've listed above are between 250 and 400 calories each depending on the size of the banana and what type of milk you use. You do not want to have a meal that is 300 calories and a shake that is 400. For the average woman, that's 1/3 - 1/2 of what you need to eat all day!

So I shake, but I know the numbers and balance of what I'm eating. This is what a nutrition plan will help you with and set you on track for weight loss, gain, or maintenance. Do you know what you're eating?

Danielle Edge
www.tvak.ca
The Vancouver Acting Kwoon

Living Up To Your Potential

2011-05-31T13:32:00.001-07:00

I've trained many types of people and the most enjoyable are always those who want to change themselves for the better and will stop at nothing to make this happen. I've always been the type to train someone, push them to their limits and expect more from them than they are comfortable with. This is how we push through plateaus and grow as a human being, not just a fitness machine.

If someone doesn't want to improve, though they say they do, how do we break down the barriers that are stopping them from living up to their potential? I tend to try to avoid confrontation as much as possible, though sometimes a little "tough love" is necessary. This past month I've had to exersize this method more than I want to, but again, how do you move a stubborn horse, so to speak. If the horse doesn't want to budge, should you bother trying to move the horse? I say talk to the horse, try to convince him that where you want to take him is the best place for him. If the horse is still resistant, well, then I say to the horse, when you're ready to walk I'll show you where to go. Until then they can stay in the same old place they've always been or go back to where they came from.

I'm pretty convincing, given my track record for successful clients. Most people listen to good advice, afterall, isn't that why you hire a personal trainer? If you want to improve, trust me and I'll show you what you're capable of. If you put the effort in, I'll get you over any hurdle. If you don't... I can only drag a stubborn horse for so long before my back gets sore...

Danielle Edge
www.tvak.ca
The Vancouver Acting Kwoon

Choices, choices

2011-05-18T19:47:00.000-07:00

The big choice of the day... Canucks game or bootcamp? For me it's an easy one, I'm an Oilers fan all the way, so no contest. For the rest of Vancouver, that's a different story. On game nights everyone suddenly comes down with the worse case of canuck-itis - this is a new disorder I've discovered in the last few months which leaves people so helpless they can't get off their couch. The only way to stop this disease from taking over is for the canucks to either lose or hurry up and win the cup. Either way, I can't wait for hockey to be over. There is one good thing; you can always get parking at the gym on game night!

This summer there are going to be lots of choices:

BBQ or workout
Dairy Queen or refreshing glass of water
and many more... but you get the point.

I BBQ and I eat ice cream, but I find balance in doing things I love with things I need to do. The things I need to do, like working out and training everyday become the things I love.

Maybe that's the biggest choice we have to make: To complain or to enjoy getting healthy?

Danielle Edge
www.tvak.ca
The Vancouver Acting Kwoon

A535

2011-05-15T16:48:00.000-07:00

I am so sore I can barely walk... let alone teach kung fu and bootcamp. Oh man.

Wednesday we got some new ropes (battling ropes for anyone who knows of them). Basically, just some thick rope. I use them in a way not many people do. I hang them from the chin up bar with a loop at the bottom of each end, put my feet in them so I'm hanging, then exercise. I went a bit overboard and was doing lunges and splits while hanging around. It was my extreme JCVD workout! That's the new goal to hang in perfect splits like Van-Damme. Anyways, my thighs have never been this sore. I didn't pull anything because I would have felt it snap while I was going. It's a strange thing because I felt good the whole time I was working out, but two days later my left thigh is swollen and I can't even cross my legs because the muscle is so tight. The right one is sore too, but not as bad.

A535, Tiger Balm, Epsom Salts, and a whole lot of resting it (as much as I can since I am required to teach and move around) is how I've been able to start the healing process. It's frustrating when I over do it because I want to keep going, but we all have to take a break sometimes. Specially when our bodies tell us to. When you ignore these signs, that's when you can get some really nasty injuries that take forever to heal. I've been doing a lot of push ups and upper body exercises in general... now that's sore too. I guess a day off may be needed. I'll be taking a break, but I can't wait to get back up on the ropes and work on my splits!

Danielle Edge
www.tvak.ca
The Vancouver Acting Kwoon

You Get What You Give

2011-05-09T19:40:00.001-07:00

Bootcamps are going full speed ahead and it's great to be outdoors (with or without the rain!) The first few days we were soaked, but it looks like it might be nice for a while now. Watch me eat my words tomorrow when we get wet again... who knows. It's seemingly impossible to predict the weather here, so i just prepare for the worst and we get down and dirty whenever we have to.

It's great to see everyone showing up, sore from the class before usually, but everyone comes back ready for whatever challenge I have for them that day. It doesn't take an athlete to do bootcamp. It takes someone with perseverence and a lot of heart to come back day after day. These are the people I want to help the most and will get the most out of classes because they put the most into them. We've been getting some healthy competition going on and it's awesome. 1. It's motivating for those participating and 2. It's more interesting for me.

I'm really enjoying bootcamps, but I've come to realise I'm a little sick because I enjoy causing pain! If you're doing bootcamp now make sure you're staying focused on why you're there and give it everything you got!

Classes for June are filling fast with one evening class already full. If you're planning on continuing your training or starting up in June make sure you book your spot ASAP. If you wait till the last two weeks of May you might be dissappointed!

Danielle Edge
www.tvak.ca
The Vancouver Acting Kwoon

Dodged Another Bullet...

2011-04-29T15:31:00.000-07:00

Easter is over and hopefully you survived as I did. Each Holiday gives us another excuse to eat too much, drink too much, and eat all the wrong things guilt free because we're spending time with family right? It's nice to see everyone, specially when it's not a common occurance, but we still gotta be aware of what we're putting into our bodies if we want to be lean mean kicking machines ;)

Every gathering is another challenge, but it doesn't have to be. A BBQ with lean meats, fresh salads, and fruit for dessert can be even more satisfying than stuffing your face with fatty, fried foods. And even the designated driver has fun. There are endless pranks to pull on your drunk friends so stay strong, stay sober, and get a little revenge if they are being rowdy and not appreciating your tenacity for health!

There's no better time than now to change what you're eating. One of my clients last week got a nutrition plan from me and already have lost 4 lbs. Crazy, but what you eat actually matters. If you need help, please e-mail me to set up a free nutrition consultation!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Get Busy

2011-04-22T19:01:00.000-07:00

Thank you to everyone who purchased Bootcamp this past week! Our deal for Unlimited Bootcamp was extremely successful with just under 750 sold. I hope everyone who bought is as excited as me to start training!

On another note, the Living Social Campaign brought some added attention to our website. I was contacted by someone who wants personal training, met with them, and we are starting next week. Can't wait! In the meeting, I was a little surprised that she said to me that no other trainer she had ever worked with ever asked about current nutrition. How can you not?

That's the most important part and always one of the first questions I ask someone new. If you're working out hard, but not eating right, you're wasting your time. You need to feed your body what it needs. Every aspect of what you're doing has to be building up to one final product, and if that doesn't sound good to you, then maybe you're not ready to be doing this. There is no wrong time for someone to start working out and taking a greater interest in their health, but if you are not 100% committed to making some small, but important changes in your life, then how are you going to progress from here?

I've had clients that need to lose 30-50lbs... not want, but NEED to lose the weight because their health depends on it. Would you be 100% committed if it meant you could add extra years to your life? If yes, I'm ready to train. If no, well I'll help you, but I can only do so much and can guarantee zero results. That's not the type of promise I want to make my clients. Results are nice. Losing a pound a week, feeling stronger, having more energy, and realizing what a difference this training makes is what I'm all about.

You in? Let's get busy.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Bootcamp!

2011-04-20T17:06:00.000-07:00

TVAK Outdoor Bootcamps start in May, which come to think of it, is only a week and a half away!! Times sure flies.

Why do a bootcamp though?

I've been getting all kinds of questions today from people who don't feel like they're fit enough to do bootcamp and don't want to be next to people who are fitness superstars... Really, how are you going to get into shape if you're too out of shape to get into shape? Does that even make sense? As a personal trainer I hear this far too often. People want to get into better shape before going to the gym. I have yet to meet someone who got into better shape by sitting on their butt.

So, what to do? Join a bootcamp! I'm not looking at the guy next me when I'm working out... it's all about number 1. Well in my case that's not completely true because it's my job to watch for technique and make sure everyone is safe. BUT I am not worried if the guy next to me is doing better or worse than I am. We're all just fighting ourselves and trying to be better than the last time. If you're doing that and making every workout the best workout of your life, then you will succeed no matter what level you're at!

If you're interested in making a change in your life today make sure you check out our website and get into a class before they fill up. It's never too late to try something new and start to live a healthy lifestyle!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Yellow Belt Mugging

2011-04-15T16:35:00.000-07:00

One of my students sent me this.

Let this be a lesson to everyone to be aware of your surroundings.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Push Ups

2011-04-11T15:51:00.000-07:00

I will walk into the gym, find the biggest, toughest, meanest guy and challenge him that I can do more push ups than he can. Those who know me know my wrists make doing large amounts of push ups in a row very hard, so why would I do that? He can do 150 in a row, whatever. I drop and do one, stand back up and say I won. How? Well maybe if he did a single one right he might have won...

It seems EVERYONE does push ups incorrectly and it makes me crazy!!! I'm watching trainers and professional body builders do this simple exercise and pulling out my hair. Arching your back when you do a push up is allowing your abs to hang loose and straining your lower back. How many people after doing a whole bunch of push ups have a sore back? Maybe you should check yourself out in the mirror and see if you're one of these people giving me headaches.

The proper way to do a push up is actually not that tough, but so many people are concerned with having big beautiful muscles and sacrifice good technique in order to pump out a few more.

So how do you do it properly? I'm glad you asked.

First, find a tight core position. I call this the angry cat position. Think of how a cat arches its back when it's hissing at you. Rounding your back automatically tightens your abs. Find your push up position, go down, then back up. Pretty simple.

Everyone just overlooks this first step. If you are not keeping your abs contracted throughout the whole thing you're going to give yourself back problems and lose a whole lot of push up contests against me!!!

Need more help? Find me @ The Vancouver Acting Kwoon
Danielle Edge
www.tvak.ca

Have a Plan

2011-04-05T17:33:00.000-07:00

When was the last time you went to practice or went to workout, got to the gym, and looked around for a while before deciding what to do? When I did the UBBT (Ultimate Black Belt Test) I learned how valuable structure really was. I structured everyday and made the time to get in each activity I was required to complete. My practice became more focused and I saw more improvement than I had in past years. It taught me so much about planning and organization. I find the same now. I write down my workout ahead of time, even if it is only five minutes before I actually work out. Having this piece of paper holds me accountable so I cannot stop before I am through, even if I'm tired. It also elliminates standing around wondering what to do next. As a trainer, I know a million exercises so it can be a real fight sometimes picking what to do. I am more effective and actually get my workout done quicker, which is a huge bonus, because as important as my workout is, some days I feel like I really don't have the time for it. I'm able to get it in because I make a plan!

What does your plan look like?

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Oatmeal Raisin Muffins

2011-04-01T22:13:00.001-07:00

This last week I made some tasty oatmeal raisin muffins to have something healthy to snack on during the day while I'm working. Sometimes I am back to back stacked with clients for 6 hours straight and don't have more than a minute in between to eat something that will hold me over til I'm done. These little things have fiber to scrub out your insides, oats to stick to your ribs, and cinnamon to make them oh so good! They definitely don't taste like they're out a health food book, but they're pretty good for you. Check out the recipe and nutritional information and maybe make yourself a dozen this weekend for the week ahead!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Congratulations to the New Yellow Belts

2011-03-30T20:54:00.000-07:00

Yesterday the adult Kung Fu class was graded and we have two new yellow belts who were immediately thrown into their new curriculum. New challenges and skills to be worked on. I say worked on because at this level techniques can be worked on, but not perfected. You can try to perfect something, but you will always find something else to improve upon. My instructor always said at every grading that you go from being the best white belt to the newest yellow belt and all you gotta do is work on being the best yellow belt that you can be. I only grade people who make me think I'm holding them back. By this I mean, this white belt is moving and training like a yellow belt so it's time to grade. I have high standards for my students, but I don't expect a white belt to grade and look like a black belt.

Really good job everyone! See you in class.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Girls Don't Sweat

2011-03-28T18:48:00.000-07:00

Did you know sweating is actually a good thing?

Many of my female clients are disgusted by a drip of sweat running down their neck or leaving a big sweaty mess on the mats, but sweating is actually your body's way of showing you that you are burning fat. When first starting to exercise your body relies on pre-made energy or energy from carbohydrates that you've eaten. Once these stores are eaten up (and it doesn't take that long, sometimes less than a minute) then your body starts finding fat stores and converts those into energy. The waste products in this equation are water and heat... getting hot and sweating. So next time you're sweating try to look at it in a positive way... and for the record, girls, we don't "mist" or "glow", we sweat! And it's awesome!

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

#1 Food Culprit

2011-03-25T15:32:00.000-07:00

When was the last time you had a French Fry? They contain the 3 things North Americans are addicted to: fat, salt, and sugar. It's the perfect food... or not.

These three things give our body very little nutrients (if any at all) and when we give into our cravings it only heightens our desire for them. This is maybe the greatest example of how our desires are never fulfilled because we will always want more. It is this desire for "good food" as opposed to feeing our body only what it needs that has led to a nation with an obesity rate that is hard to believe. I am a sweet tooth and have to work just as hard as anyone to manage my cravings and give my body what it needs, not what my sweet tooth dictates. Maybe you're not a sweet tooth, but everyone has a weakness, for others it's chips... salt. And so on.

So this weekend if you're tempted by a fatty, salty, or sweet food, try to pass and make a choice that will fuel your body for whatever activity you'll need it for.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Wrist Wraps

2011-03-23T18:30:00.000-07:00

We started doing more boxing drills in the last two weeks or so. It's a good workout trying to meet your targets as they arrive when you don't know where they'll be. I've done this a few times with clients and it's always the same thing... your hands get sore, more so the knuckles. Proper technique should minimize the amount of skin you're taking off, but at the same time, if you really want to hit hard and go all out, your hands can take quite the beating.

We found some wrist wraps the other day. They make punching so much nicer and I can actually punch harder and workout longer before my knuckles start to hurt. It's funny because I've always trained bare knuckle and thought that wrist wraps were for the weak. Well, now I'm a user and it's so much nicer this way. Anyone wanting to really train with targets and heavy bags etc, consider using a hand wrap. All the professional boxers/fighters use them... Now I see why. :)

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

If It Hurts Don't Do It!

2011-03-21T18:49:00.001-07:00

I've decided to start a succession of tips to help people in multiple areas of their training. Fitness, Nutrition, and Martial Arts all go hand in hand for those of us training in the martial arts. How can you be a great martial artist if you don't take care of your body? How better to care for your body, but to make it strong and only put power foods into it? Today I start by giving everyone a fitness tip to get them back into their routine after the weekend.

Today's tip as my title says: If it hurts, don't do it!

I have many clients that push themselves through pain, thinking that it is necessary in order to benefit from a workout. When working out by themselves they do exercises that don't feel right and actually are doing damage. Do your joints click, or do your muscles show signs of over training? If so, you should probably ease off a bit. There's a big difference between feeling the muscle working and feeling the muscle being strained.

The best example of this is the lower back, which I see all the time. Many exercises such as plank work the lower back, but if done wrong, the back is strained and you are doing more damage than good. Most people are willing to help, but don't want to interrupt your workout to offer their assistance. It's important to learn proper technique before you do a new exercise, so if you don't know how to do it, make sure you ask someone.

And for goodness sakes, if it hurts, just stop and figure out why it's hurting you. You'll save yourself a lot of trouble and stay out of the physiotherapists' office.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Shoulder Rolls & Break Falls

2011-02-17T16:13:00.000-08:00

I thought writing about Shoulder Rolls & Break Falls was fitting for this week's post.

Last Tuesday I brought the mats to class and we reviewed rolls, some of the new guys learned them for the first time, and then we looked at the opposite arm wrist escape - duck under. Those of you who know the techinque know that you can roll or flip to save your wrist as the person grabbing. We did this slowly and then worked on break falls to stop the momentum out of the flip. For most of my students this was their first experience breaking their fall and we talked about natural human instincts. Babies don't stick their hand out to catch themselves if they're falling; they just fall. This is the natural reaction, but we train ourselves that it is safer to try to stop yourself by putting your hand out, which is not the case.

One student said he almost broke his wrist that way just a couple days before and we continued working on rolling into a break fall. Class ended and a few people were a little bit shook up. That's natural for the first time doing this sort of stuff. The next day I get a message from the student I told you about earlier... turns out as he was biking home he hit the brakes wrong, flew off, rolled somehow so he didn't hit his head, but landed badly on his wrist at the same time. The doctors said he fractured it pretty badly and he'll be wearing a cast for 10-12 weeks. I told him his horse stance is going to be amazing.

No matter what way you may injure yourself along the way, you can always continue to train and improve upon different aspects of your kung fu. This student is going to find out, and his training mates will feel a bit of this as well. 3 Months seems like a long time to be unable to use an arm, but it'll heal and you'll look back, amazed at how much you still accomplished.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca

Website is up!

2011-02-07T19:41:00.000-08:00

The website went up today and it is very exciting to unveil this to the world. Now people have a place to go to learn exactly what TVAK is and about it's instructors. A lot of work went into the website, specially by Sheldon Trosko, TVAK owner and instructor. He did a great job designing the website and will continue to be the update man. I may know kung fu, but web design is not my strong point.

In other news Tai Chi classes are now available for registration. Classes will run for 8 weeks at a time, the first session starting Sunday April 3, 2011. Classes are 10:00AM to 10:55AM every Sunday, though there will be an Easter break on April 24, 2011.

Contact edge@tvak.ca for more information or to sign up for class! Visit our website to see what other classes are available at TVAK.

Danielle Edge
The Vancouver Acting Kwoon
www.tvak.ca