Internal Arts Madeira

14/08/2026

No two people practice Tai Chi or Qigong the exact same way, just as no two people have the exact same handwriting.

[This article was recently published to my Substack, where you can find many others like it on the topics of Tai Chi, Qigong, diet, health, and living a good life. Subscription to my Substack is free - link is in the comments section below. Thanks!]

Take two people, give them each a pen and a sheet of paper, and ask them to each write a few sentences about their favorite food, then compare the two.

You’ll quickly notice that their letters look different, their sentence structure doesn’t match, and they use different vocabulary.

However, if their writing is legible, then it doesn’t really matter. Communicating information was the critical task and, if they managed to succeed, then the differences are inconsequential.

After you’ve been in the Tai Chi or Qigong arena for a while, you’re invariably going to notice that no one is doing exactly the same thing. There are even going to be differences between instructors who learned from the same teacher at the same time.

A lot of this has to do with physical differences: height, weight, age, degree of flexibility, strength levels, injuries, etc.

Also playing an important role are other experiences: maybe one instructor only ever practiced Tai Chi, while the other came to Tai Chi after a few years (or decades) learning other martial arts.

There’s also the matter of personal preference: again using Tai Chi as an example, maybe one instructor really likes the broadsword form, while the other thinks the straight sword is the epitome of sophistication.

These differences are natural and are to be expected.

What’s more important is, despite their differences, do these two individuals still adhere to the basic principles of Tai Chi or Qigong, such as moving the body as a coordinated unit, maintaining proper alignment (shoulder-hip, elbow-knee, wrist-ankle), and so on?

In Qigong, are they breathing correctly, doing the postures in the proper sequence, etc.?

If they are, then the differences are inconsequential.

12/08/2026

Tai Chi and Qigong Training Tip #15: Know Thyself

The only person living inside your body is you (well, maybe there are multiple personalities rattling around inside your mind, but that’s a topic outside the scope of this essay), so it’s up to you to adjust your Tai Chi and Qigong practice to accommodate your physiology. Your instructor cannot possibly know everyone’s unique limitations.

[This article was recently published to my Substack, where you can find many others like it on the topics of Tai Chi, Qigong, diet, health, and living a good life. Subscription to my Substack is free - link is in the comments section below. Thanks!]

I have about 10-12 regular students who routinely come to my Tai Chi or Qigong classes, and a steady rotation of off-and-on participants, or people vacationing on Madeira who decide to pass by and check out the training I offer.

Can you guess how knowledgeable I am about everyone’s list of past injuries, chronic conditions, or other health issues? Almost zero. Other than some general guesses made on the basis of people’s ages or range of motion, I don’t know if someone has a bad knee, a slipped disk, or an old shoulder injury. I don’t know if anyone has a heart murmur, low blood pressure, or an inner ear that causes them to lose their balance.

It’s not that these kinds of issues don’t concern me - and believe me when I say I care deeply about the health and welfare of all my students - it’s more that I don’t really think anyone’s personal medical history is any of my business. Just as I don’t share what I consider to be my private health-related information with anyone other than my wife and my doctor, I don’t expect anyone to share theirs with me.

What this means is that you as the student need to take responsibility for only practicing Tai Chi or Qigong within your own margins of safety. If your instructor asks you to do something that is risky due to your physical limitations, don’t do it. If they insist, you can just mention that an injury or other medical condition doesn’t allow you to comply. If they insist or get upset, then you might want to start thinking about finding a new instructor.

I’m not saying you shouldn’t try to move your body in the requisite fashion, but do it at your own pace and level of comfort. Pushing yourself just a little bit can have a positive effect on recovery and physical improvement, but don’t let anyone push you around or try to pressure you into doing anything that you know - or even suspect - might be dangerous.

Whenever new students come to attend any of my classes, I always make a statement to the effect that I don’t live in their bodies. I don’t know what causes them pain or discomfort. Only they do, and they should always train to the limits of what they consider safe.

I don’t judge anyone if they want to step aside and just observe when things start to get overwhelming. I’m just happy that they took the effort to get up early, made their way to my class, and became a part of this small community of Tai Chi and Qigong enthusiasts that has developed over these past few years.

Disclaimer: The content of my posts is for general informational purposes only and should not be considered medical, physical, psychological, health, or wellness advice. Do not make decisions based on this content alone, or any other information provided by a random stranger on the internet. Do your own research and always consult a qualified health professional. What I share here is meant to provide information to help you explore what’s right for you.

11/08/2026

Don’t believe everything you read, and always read past the headline and first paragraph or two.

I recently came across an article that discusses how Tai Chi prevents insomnia and improves sleep quality.

Sounds good, right? As a practitioner and instructor of Tai Chi, one would think that I’d be pleased to read an article that confirms a number of my biases.

But I’m not. I’ve been on this merry-go-round for a while and I’ve learned to recognize fluff when I see it, and to look for the info buried in the last paragraph or two that contradicts the hype.

Even the title of the article pings my BS radar: “The Ancient Practice That Could Help You Finally Sleep Through The Night…”

Tai Chi is hardly ancient, having been formulated in the mid-1600s. If Tai Chi is “ancient,” then so are Shakespeare’s plays and sonnets. In fact, Shakespeare’s body of work is more “ancient” than Tai Chi.

That aside, the whole premise of the article is that Tai Chi has some kind of special ability to lull you to sleep. It doesn’t. Exercise, regardless of its nature, does.

The article admits as much, mentioning that “…yoga and aerobic activities such as walking, jogging and cycling all improved sleep.”

Where the article slips up the most is it fails to mention when to practice Tai Chi if you want to improve your sleep. In my experience, Tai Chi can be practiced at almost any time of the day, but should be avoided in the 2-3 hours before going to bed; Tai Chi has the potential to increase your energy levels and you might find yourself staring at the ceiling if you engage in a training session right before calling it a night.

There’s also the issue of the claim that Tai Chi doesn’t require a lot of space. Although there are ways to practice in confined areas (which I addressed in this post: https://larryfrost.substack.com/p/coffee-qi-and-me-issue-5-no-room), the fact of the matter is that you need an area about 10 meters long and at least 2-3 meters wide to effectively train most styles of Tai Chi.

So, I hope I’ve convinced you to take these kinds of articles with a grain of salt. Look beyond the hyperbole, search for the truth, and always do your own research.

I’ll put a link to the article in the comments section below.

Practicing Tai Chi can take up a lot of room, but what do you do when space is at a premium?

03/08/2026

I'm an author!

After two years of work, I am pleased to announce that my first book, "Bosnia Mix 96!" has been published and is available for purchase on Amazon.

eBook: https://amzn.to/4w0tr6X
Paperback: https://amzn.to/3SafZQ7

(These are Amazon Affiliate links. If you use them to purchase the book, I will earn a small commission in addition to the royalty.)

"Bosnia Mix 96!" is a memoir of the year I spent in Bosnia as a member of the first group of NATO peacekeeping troops to enter the country after the Dayton Peace Accords ended three years of brutal war.

I kept detailed journals while I was there, and, having rediscovered these handwritten notebooks a few years ago, I decided to transcribe and publish them for others to read.

Part of my reason for doing so was to share my experiences with others, but a more important consideration was the understanding that if I did nothing with my journals, then these memories would likely die with me.

Let me thank you in advance if you decide to purchase either an electronic or print copy of the book.

If you do, and you like what I've written, would you please be so kind as to leave a review on Amazon?

If you don't like it, would you please be so kind as to send me a private message rather than write a derogatory review?

If you really, really like it, and decide to buy multiple copies to give to all of your friends and family for Christmas, that's fantastic! However, I've learned that an important metric on Amazon is total number of orders, not just the number of copies sold; if you purchase two or three copies in separate orders, that helps my ranking on Amazon more than if you purchase two or three copies in a single order.

Lastly, if you are friends with any movie producers or studios that would like to give me a few million dollars for the rights to "Bosnia Mix 96!", feel free to send them my way.

Thanks!

Bosnia Mix 96!: Witness to a War Gone By... A Memoir

30/07/2026

A wonderful, in-depth profile of my Tai Chi instructor and friend, Stephan Berwick.

https://www.facebook.com/share/1HbEpEbG8f/

Today we’d like to introduce you to Stephan Berwick. Hi Stephan, so excited to have you on the platform. So before we get into questions about your work-life, maybe you can bring our readers up to speed on your story and how you got to where you are today?As a Chinese style martial arts expert, [....

24/07/2026

This just hit YouTube a few hours ago and I highly recommend watching (or listening to) it!

Stephan Berwick is my Chen Taiji instructor and Bow Sim Mark's influence on his teaching methodology is quite clear.

Just as he described with his training under Bow Sim Mark, Stephan emphasizes basics such as stance work, coordination exercises, and building a good structure or frame to "hang" the Taiji on top of. He is also excellent at explaining and demonstrating the "why" as much as the "what" when it comes to learning the forms and the techniques they contain.

Even though I've never met or trained with Bow Sim Mark, in a way she has greatly impacted my own approach to teaching Taiji by way of Stephan. Despite the generational and geographical gap between her and me, I still have a lot to thank her for.

Bow Sim Mark CWRI 50th Anniversary Jean Lukitsh and St...

23/07/2026

On many occasions, I've heard people in the Tai Chi community say that if you don't speak Chinese, then you'll never “truly” understand Tai Chi.

I'm pretty convinced this is just another manifestation of gatekeeping.

What I find interesting is that I also have years of experience practicing Wing Chun, and never, not once, have I ever heard anyone in that community claim it's impossible to “truly” understand Wing Chun if you don't speak Cantonese.

Why is that? 🤔

19/07/2026

Bob says you can do Tai Chi...

18/07/2026

Another good video explaining what's behind the Tai Chi Walking scam.

DO NOT FALL FOR IT!!!

https://youtu.be/XkNMeGIX2iY?is=aLI6MUGU_AlLbtoQ

18/07/2026

The Armchair Apothecaire #14: Cayenne Pepper

A weekly note on the benefits of various herbs, plants, and foods that you might already have in your kitchen, can find or grow in your backyard, or be easily sourced from your local supermarket.

[This article was recently published to my Substack, where you can find many others like it on the topics of Tai Chi, Qigong, diet, health, and living a good life. Subscription to my Substack is free - link is in the comments section below. Thanks!]

Cayenne pepper is recognized for its potential health benefits, largely attributed to capsaicin, the active compound that gives it its characteristic heat.

Disclaimer: The content of my posts is for general informational purposes only and should not be considered medical, physical, psychological, health, or wellness advice. Do not make decisions based on this content alone, or any other information provided by a random stranger on the internet. Do your own research and always consult a qualified health professional. What I share here is meant to provide information to help you explore what’s right for you.

I consume cayenne pepper in powdered form as an ingredient in what I call my “morning drink,” which consists of ¼ teaspoon each of ground/powdered cayenne, turmeric, ginger root, and black pepper; 2 tablespoons each of chia seeds, lemon juice, extra virgin olive oil, and honey. These are placed in a large coffee mug, which is filled with boiling water. I drink the whole thing in one go after about 20-30 minutes, once it has cooled down and the chia seeds have fully expanded.

Let’s examine in more detail the benefits of cayenne pepper, from both a conventional point of view and in regards to its use in Traditional Chinese Medicine.

Potential Health Benefits

- Pain Relief: Capsaicin can help manage discomfort by blocking chemical messengers that signal pain to the brain, which is why it is often used in topical treatments for joint and muscle aches.

- Metabolism Support: As a thermogenic food, it can temporarily increase body temperature and metabolic rate, potentially aiding in calorie burning.

- Heart Health: Regular consumption has been linked to improved blood flow and support for healthy blood vessels.

- Digestive Aid: Contrary to what its spiciness might suggest, it can stimulate the production of protective digestive fluids and help the gut combat harmful bacteria.

- Antioxidant Power: Cayenne is a good source of vitamins A, C, and E, as well as flavonoids, which help protect cells from oxidative stress.

Cayenne in Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), cayenne pepper and similar hot peppers are categorized differently than in Western nutrition, focusing on their energetic properties and their effect on the body's internal balance.

In TCM, foods and herbs are classified by their "temperature" (energy), "flavor," and the specific organ meridians they influence.
Energetic Nature: Cayenne is considered Hot in nature. In TCM theory, substances with a hot energy are used to "warm the interior," dispel cold, and promote the movement of Qi (energy) and blood.

- Flavor and Action: It is categorized as having a Pungent (or acrid) flavor. Pungent flavors are associated with the Lungs and the Large Intestine. In this system, pungent foods are believed to help "move" stagnant energy, induce sweating to release external pathogens, and stimulate circulation.

Common Applications:

- Dispelling Cold: It is often used to treat conditions associated with internal cold, such as cold-type digestive issues (abdominal pain, cold sensation in the stomach) or joint pain that worsens in cold, damp weather.

- Promoting Circulation: Because it is believed to "invigorate blood," it is sometimes utilized to improve circulation in cases where poor blood flow is causing pain or stiffness.

- Dampness Resolution: The heating property is occasionally used to help transform or "dry" dampness, which, according to TCM, can manifest as issues like fatigue or heavy sensations in the body.

A Note on Balance

While TCM values the warming and moving properties of hot peppers, it is used with specific caution. Because it is highly heating, it is often contraindicated for individuals who already exhibit signs of "Internal Heat" (such as redness, inflammation, restlessness, or dry throat). Practitioners typically advise against its overuse in hot climates or during hot seasons, as it may aggravate these conditions.

Ways to Incorporate Cayenne Pepper

Beyond simply adding it to savory dishes, you can integrate cayenne pepper into your routine in a few different ways, beyond what I described with my “morning drink”:

- Honey Mixture: A popular home remedy is mixing a small pinch of cayenne pepper into a spoonful of honey. This is often used to soothe a sore throat or simply to provide a concentrated dose of the spice in a more palatable form.

- Warm Beverages: Stirring a small amount into warm lemon water or herbal tea is a common method for those looking to harness its metabolism-boosting properties.

Important Warnings and Cautions

While cayenne is a natural ingredient, it is potent and should be used with care:

- Gastrointestinal Sensitivity: For those with sensitive stomachs, acid reflux, or digestive issues like ulcers, consuming spicy peppers can cause irritation or discomfort.

- Medication Interactions: Cayenne may interact with certain medications, including blood thinners, ACE inhibitors, or drugs for diabetes and high blood pressure. If you are taking any prescription medication, it is best to consult your healthcare provider before adding significant amounts of cayenne to your diet.

- Topical Reactions: When applying products containing capsaicin to the skin, always perform a patch test first to ensure you do not have an adverse reaction. Avoid contact with eyes or sensitive areas, as it can cause significant burning.

- Start Small: If you are not used to consuming spicy foods, start with very small amounts to see how your body reacts before increasing your intake.