Can you build muscle with smaller weights?

It can be hard to work out with so many distractions and difficulties keeping us from the gym. When we are able to work out, focusing on the exercise and blocking out distractions can be even harder. Too often, we power through a workout and check it off the list without thinking about how to improve mental health. So how do we bust through the distractions to get the most out of our workouts?

Expert say without a mindful approach to a workout, we risk poor results or even injury. Mindfulness includes paying attention to how you’re breathing – and to an extent – even controlling it. Breathing exercises improve your mental health, too. Use these three easy-to-remember techniques to maximize your breathing before, during and after you exercise.

Before: Set a Clear Intention

Set an intention for your workout, given the time and space you have available. Example intentions could be to make sure you’re breathing during stressful moments or to savor your rest periods by being fully present in your breath. If you only have 30 minutes, position your workout accordingly and set the intention clearly. Revisit that intention regularly throughout your workout.

Take a moment before you begin to check in with your body through breathwork. Focus on your inhale and see where the breath moves easily in your body. “Are you tensing in certain areas?” asks Tory. “Then you might be tight there. Pay attention to what your body is telling you and apply that to your workout.” If you want to improve mental health, it begins with paying attention.

During: Use Your Breath as a Guide

Be aware of your breath as you exercise. If your inhales and exhales shorten and quicken, that is a response to the work your body is doing. “If you’re bracing or holding your breath, you may be overexerting yourself,” says Tory. Using your breath correctly will reduce stress, help guide your workout and improve mental health.

If you’re working out with a partner, you can use the you-go-I-go technique.

“As your partner exercises, you can recover with intentional breathing, slowing down your heart rate. With partner exercises, synchronize your movements and your breaths,” Tory. “This will accentuate and strengthen the emotional connection between you.”

After: Recover with Rhythmic Breathing

Speed up recovery by incorporating breathing exercises with your stretching routine. “Focus on the areas that you stressed during the workout,” says Tory, “Breathe into the stretch and open up that tissue.”

The goal is to get to a relaxed state, returning to rhythmic nasal breathing as soon as possible. By sealing your lips and focusing on breathing through your nostrils, your body will get the cue to relax through the rhythm of repetition.

Consistency is more important than perfection. If you want to improve mental health, you don’t have to make drastic changes to your entire routine, just start incorporating mindfulness and breathwork into your existing routine. 

The smaller the change, the more sustainable it will be. Don’t tell yourself you will be mindful at every minute of your workout. You’re going to get distracted. Just keep coming back to your breath.

Now that it’s in your toolkit, you can return to mindful breathing any time as another way build on your fitness, both physical and mental. So just breathe.

Real To Reel // Taan Da

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.
Drilling the fudamenal actions of Taan Da from concept, to construct, to fundamental application. 

We covered several of the fundamental Lin Siu Dai Da actions tying them all together for practical, dynamic application.

Feed your mind.
Fuel your fist.

#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
Thank you to everyone that attended and  participated in lasts night's Chi Sau Workshop as part of our Weekly GTA Wing Chun Meetup.
An honour to share knowledge and skillsets.

Great work and people.

#vingtsun #wingchun #martialarts #fightingarts #communitybuilding #Toronto #GTA
We're excited to kick off weekly classes in Barrie, Ontario with Coach Sam Tran of S3VT North : System / Science / Skills Ving Tsun this Sunday, June 9th at 9:30am!

Sam is an incredibly skilled and knowledgeable WSLVT practitioner that approaches training and teaching with passion, conviction, and attention to individual needs and details.

There's been some great interest so be sure to enroll at:

Peggy Hill Team Community Centre - Activity Room 1
171 Mapleton Ave
Barrie, ON, Canada

#vingtsun #wingchun #martialarts #fightingarts #barrie #canada
We are excited to host weekly Wing Chun classes with Coach Sam Tran starting Sunday, June 9th!

Wing Chun is a simple, direct, efficient, and practical martial art that works with and for one.
Our goal is to share a great martial art that builds skills, fitness, and community for one and all.

Register and enquire at:
Every Sunday from 9 - 10:30am
Peggy Hill Team Community Centre
Activity Room 1
Barrrie, ON, Canada

Follow S3VT North : System / Science / Skills Ving Tsun at:
FB Page:

#wslvtworldwide #vingtsun #wingchun #vingtsuncanada #wingchuncanada #martialarts #fightingarts #communitybuilding #fitness #training #Barrie #Canada
Excited to announce our family is expanding...
S3VT North : System / Science / Skills Ving Tsun by Coach Sam Tran!

Sam is one of our esteemed, highly skilled and knoweldgeable instructors based in Barrie, Ontario, Canada.
Sharing our great system with the region to build community, skills, fitness, and practical skills through WSLVT.

Click here to say hello and follow the Page and Instagram accounts:
FB Page:
Real To Reel // Focus Mitts Training • Taan Da

Introducing, explaining, and demonstrating the fundamental aspects of how we can practice Taan Da with the focus mitts to our extended family at @kungfualmeria

Great work by @gabr1el_siles to pick it up quickly.

#wslvtworldwide #vingtsun #wingchun #martialarts #fightinarts #training #communitybuilding
We're hosting our weekly Greater Toronto Area Ving Tsun/Wing Chun meetup with an open format training session tonight at 7:30pm.

324 Hwy 7 - Suite 106
$5 Drop-In Fee.

Register at:

#wingchunmeetup #vingstuncanada #wingchuncanada #vingtsun #wingchun #toronto
Real To Reel // Chi Sau Drilling • Bong Sau Counter

During our second training session with PVT España - Ving Tsun Almería we worked a variety of Lin Siu Dai Da actions through Chi Sau amd the relative counters to each action.

Here we explored one of three counters to Jut Da in employing Bong Sau when our space has been compromised by the aforementioned initiating action.

Employing Bong Sau in a proactive manner to intercept the attacking action applying Paau Bong (throwing Bong) concepts and activity in coordination with Juen Ma and Yi Bong (shifting Bong) to have the line of attack, force, mass, and momentum off our centre while creating an angle of counter attack as a result of the recovered control of person and position.
The Bong Sau elbows intention toward the centre of our training partner and would-be opponent.

Note: Laap Sau is the viable option if/when our line of counter attack is obstructed by any form of reaction in which the helping hand does its job to get the job done.

Thank you to my brother @pvt_spain and and extended family at PVT Group 純。詠春 - Almeria.
Special thanks to Pablo Nevado for the video.

Feed Your Mind. Fuel Your Fist.

#wslvtworldwide #wslvtcanada #vingtsun #wingchun #martialarts #fightingarts #training #chisau #communitybuilding
Real To Reel // Counter Actions 

What WSLVT focuses on developing is, simply, one's punch.
But how do we facilitate being able to deliver the punch and/or counter-punch to target when met with a live opponent's aggression, counter-actions, and reactions?

This is where our controlling hands such as Taan Sau, Pak Sau, Laap Sau, Jut Sau, and Wu Sau work in coordination with our counter-punch and punch as Lin Siu Dai Da (simultaneous block/control and attack) actions of Taan Da, Pak Da, Laap Da, Jut Da, and others.

Driling and training helps us develop the reflexes for our actions to adapt to manage the would-be opponent's intercepting, inhibiting, or retaliating actions challenging your counter-punch, punch, or line of attack while working to control centre, position, and space.
We learn to change our actions to adapt to manage the would-be opponent's live actions and reactions.

Drilling helps us learn how to maintain our structure, the correct angle of engagement, manage distance/space, develop good timing, and invest the right energy toward developing controlled and balanced actions that develop one's power that channels into that most important resource...
The punch.

Thank you to our family and friends at @kungfualmeria !

#wslvtworldwide #vingtsun #wingchun #training #martialarts #fightingarts #communitybuilding #punch
Real To Reel // Jut Da Counter - Taan Da

One of three counters to Jut Da was Taan Da when visiting my brother Sifu Juan and his great group of students at @pvt_spain 

When one maintains positional control of the initiating action, Jut Da, we can take position/consume space to shut down the attack while destabilizing the structure and balance of the attacker by managing good timing and angle.

Heartfelt thank you to my brother Sifu Juan Manuel Sanz and PVT Spain for their great welcome and opportunity to train with them.

#S3VTWSLVT #WSLVT #WSLVTSPAIN #PVTSPAIN #wslvtworldwide #vingtsun #wingchun #training #martialarts #fightingarts #chisau #communitybuilding
Real To Reel // Focus Mitts Training

Focus mitts are a great resource to develop one's target recognition of person and position which also heightens moving target recognition and timing along with fitness and power.

Both parties should develop equally with the focus mitts holder also employing chain punch mechanics in coordination with good stance, footwork, and positioning.

This clip was from our recent visit with our extended family @kungfualmeria in Spain.

#vingtsun #wingchun #training #martialarts #fightingarts #communitybuilding #skills
My boys.

#vingtsun #vingtsuncanada #vingtsuntoronto #wingchun #wingchuncanada #wingchuntoronto #communitybuilding #training #martialarts #fightingarts #Toronto