ARTICLES

Breathwork  - In this series we will practice three types of breath work that help manage stress, promote relaxation and focus and...

Square breathing, or box breathing, is a simple and effective technique to calm the mind and body. It is commonly used by athletes,...

A balanced approach Stretching can be beneficial and has its place in any well-balanced fitness program that also includes strength...

Biomechanics studies the mechanical aspects of human movement, including analyzing the forces and motions that occur during their movements. We will be studying the biomechanics of human movement this coming week. How the human body moves, functions, and interacts with the ground, walls and obstacles. #systema movement Here are some key concepts within the biomechanics of human movement. Kinematics: Kinematics deals with the description of motion, including the position, velo

Sustaining injuries can provide valuable opportunities for learning and personal growth. Here are some potential lessons someone can learn ... Resilience Injuries often test one's resilience and ability to bounce back. Dealing with the physical and emotional challenges of recovery can teach you how to persevere and develop inner strength. #injuries Patience Recovery from injuries often requires patience. Learning to take things one step at a time, following a healing process,

"Finding rhythm in training & life can bring a sense of balance, productivity, and fulfillment" Establish priorities Identify what truly...

​ If you cannot control your breathing, life will not fair well for you. When you consider how many bodily functions are regulated through breathing one can never emphasize its importance enough. It keeps the mind calm and focused, regulates core body temperature, and supplies much-needed oxygen to the body. Its importance to self-defense is no different and its relevance can be seen in every class or seminar. ​ Breathing begins by inhaling through the nose and exhaling throu

When I’m on vacation, it’s like me to train more than I do in Toronto. Why do you ask? Because when I am relaxing, I do my best learning....

Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside. Outdoor exercise is good for...

Staying calm under pressure is so important in highly charged situations. Fear and anger can cause even the most skilled martial arts to panic and doubt themselves. For you to be calm, you must practice being in the state more often. Here’s what I learned about the calmest people and what helped me the most: Move daily. At least a daily 20-minute walk or the exercise equivalent. There must be movement. Like caged animals, humans do not fare well when sedentary for too long. T

“Breath is The Great Communicator within the body. Awareness is the product of electrical potentiation within the nervous system. From...

To all the fathers and dads at FC, Becoming a dad is one of life’s major milestones. But let’s be real, parenthood also comes with its...

When training at FC and in our lives, it's easy to get caught up in simply doing more. But productivity (at least, how I define it) isn't...

In any moment, we can experience spaciousness. Whether you’re responding to messages and emails, writing, washing a dish, talking to...

You’ve been unconsciously taught a shoulder position for your entire life, with elbows wide and shoulder blades shrugged. It’s in a...

It’s widely believed that the psychological benefits of exercise come from the release of endorphins, but that is an oversimplification....

Wellness must be proactive, but pro-action is more than addressing today’s concerns, but tomorrow’s, next week’s and beyond. Have you...

Tightness will always find a way to remain that way. Worse still: It doesn't go away with rest, but strengthens and worsens without...

So many people have gotten on the SYSTEMA training program that they want to jump in the deep end of the pool, start training hardcore,...