As a general outline, this is an overview of the 4 practical categories that you will focus on during your practice: 1. There you will find all videos without any disturbances and at no cost!Sign-Up for the Newsletter https://www.shihengyi.online to receive the latest updates.Complain less / Practice moreShi Heng Yi belongs to the 35th Generation of Shaolin Masters and is the headmaster of the Shaolin Temple Europe located in Germany. Connecting means that your body becomes one piece. Shaolin Monastery is a popular attraction for martial artists and martial arts fans. By ThydraDesigns. Shaolin monks are Chinese warrior monks. Throughout the 1980s and 1990s, tourism exploded at Shaolin, reaching more than 1 million people per year by the end of the 1990s. Answer to the question What is it to be enlightened? see the real truths clearly. 9. That way your mind and body will be in balance. Of course, with such a succulent breakfast, I would never, under any circumstances, believe that we would do such intense exercise, what were they thinking of? Before starting the run, I had to go and drop off my suitcase, when I came out they had already left, only a disciple (people who spend a period of learning with a teacher of 2 years to deepening as a Shaolin) waited for me, which then meant that we had to catch up with them, running at 4min/km. A curious fact was that in all that time our Master. The Shaolin Temple Europe is eager to share the wisdom, which has been developed since more then 1519 years to help the people in this modern society. Each meal, before and after, will be blessed with a specific type of prayer. For the Summit, Shi Yanran coordinated the demonstrations. Soon, the country once more dissolved into the fiefs of competing warlords. In the end, sit-ups, hold between two and three minutes and then finish with an Indian race, a relay format but in an individual row. In 464 an Indian monk named Bada, the 28th successor in a line of religious leaders that could be traced back to Buddha, arrived in China to spread Buddhist teachings. In this meditation, I felt exhausted, I saw and accepted that I was. From Africa, Europe, the United States everywhere. Foods have Yin and Yang qualities and we alter what we eat in accordance with how our health is that day. I took advantage to recharge with salad, vegetables with tofu, hummus and vegetable gratin. This day did not pass without spending an hour ploughing field and removing thorns and brambles for 90 minutes. Once this was explained and put to practice, thats what I felt: everything disappears, you feel that your body, your mind and your spirit are unified. He taught three students who were said to be exceptionally skilled at martial arts. The movie was based very loosely on the story of the monks' aid to Li Shimin and became a huge smash hit in China. - At least 5 years of martial arts experience or verifiable experience in Buddhism, Taoism and Confucianism. The Knights Templar were Catholic warrior monks from Europe, who took part in the . We drink water at room temperature, and lots of green tea. The importance of the Shaolin Virtues Self-mastery and self-control Love, compassion, forgiveness Standing up and keep moving Click to Listen Fighter Mindset: More then just fighting The way of the Shaolin is more than just fighting, but it is full of enriching wisdom and philosophy. Try to eat food that is as close to nature as possible and stay away from processed foods. He is the Chairman of the Henan Province Buddhists Association, a representative of the Ninth National People's Congress and also one of the first Chinese monks ever to get an MBA degree. In 1511, 70 monks died fighting bandit armies and between 1553 and 1555, the monks were mobilized to fight in at least four battles against Japanese pirates. I paid attention to his actions and behaviour. Something I realized: sometimes, quite a few times, I can be very pushy how can I push people without having to push them? The final part was always holding the plank for ten to fifteen minutes and then seventy push-ups with closed fists. Szczepanski, Kallie. Dr. Kallie Szczepanski is a history teacher specializing in Asian history and culture. Shaolin Warriors believe that the time they eat is as important as what they eat. Few records of Shaolin's fate during this period survive, but it is known that in1125, a shrine was built to the Bodhidharma, a half mile from Shaolin. View casting suggestions for Mortal Kombat Shaolin Monks - Wu Shi Academy (Chinese Version), and make your own suggestions for roles you think they should play in upcoming films! That is the key thing here. Theory / Training / Working Time, 11.00 a.m. Monastery contribution time, 15.00 p.m Theory / Training / Working Time, 19.00 p.m. Monks perform live kung fu shows, while aspiring students come from around the world to train. Without stamina, theres no training. The Shaolin Monastery is the most famous temple in China, renown for its kung fu fighting Shaolin monks. I, along with the majority of Chinese people dont like the taste of it so its not something we eat. These are the key fundamentals of Qi Gong: I observed the no expectation attitude and the be prepared for the unexpected flow in me. The truth is that the quality and abundance of the food was increasing as the days passed. Respect your structure, centre everything within you and put intention into it words from Master Shi Heng Yi. Many approaches, training and teaching methods have direct effect on the 3 treasures of Shaolin: Mind, Heart and Body. Discipleship is about encouraging yourself to master your own live and possibly be a guide or teacher for others, but in any case to present yourself as an responsible person. Although our diet is Chinese, you dont need to start eating Chinese food to change your diet to healthy, you just need to make sure that youre eating fresh fruit and vegetables with good quality protein and carbohydrate. The day starts at 7 am, so if we compare it to something like Vipassana (which at 5 am you are already meditating), it is quite bearable. Created for dedicated practicioners and everyone who is eager to learn more about Kung Fu, Qi Gong and the Shaolin Arts. Mind you; I finished again. A day with a very intense run, 2 kilometres. However in this article Im not going to go into the ethics of being a vegetarian. Biography. But understand the purpose of simplicity first.In case you feel disturbed by the ads (which we have no influence on), please have a look at the below links. This is something that can be better explained with the following simile building a solid, strong and resistant wall: for this, you must concentrate on the mortar, that is the key because it is just what connects one brick with another, what sticks a piece with the other. Curriculum vitae in a tabular form (printed if possible), Photo(s) several photos can be submitted, If the applicant is already a Buddhist, confirmation by the temple or teacher in whose care he has been to date that this is the case. You dont expect, even if you manage your expectations correctly, to start this wildly. That is the objective of the practices that we carry out in Shaolin Temple Europe . You are willing to accept the rules of the Order and adhere to them, and to accept your place in the hierarchy of the Order? Thats what they call the 90 minutes of work that you do on the required maintenance activities at the Shaolin Temple Europe. Just two years later, the temple was allowed to reopen due to the military service its monks had rendered to the throne, but in 625, Li Shimin returned 560 acres to the monastery's estate. Again in 1912, when China's last imperial dynasty fell due to its weak position compared with intrusive European powers, the country fell into chaos, which ended only with the victory of the Communists under Mao Zedong in 1949. Kung Fu is practiced by many people who are unaware of its purposes. All rights reserved. The Discipleship lasts for a period of 1 year. There are various reasons to why a modern, elite MMA fighter would absolutely beat any of the historical monks. Despite their earlier assistance, Shaolin and China's other Buddhist temples faced numerous purges and in 622 Shaolin was shut down and the monks forcibly returned to lay life. An extension of your stay for 1 more year is possible upon request and if the Shaolin Temple agrees to the extension. )White rice is a source of dietary fiber, which is important for a healthy digestive system, it contains vitamin B1 and is low in fat. In 1966, the Cultural Revolution broke out and Buddhist temples were one of the Red Guards' primary targets. The goal was to live under its precepts, philosophy and routines through a special program called Bootcamp, an intensive program. Students . A Shaolin monk is simply a monk. We eat a diet which is rich in fruit, vegetables, and good quality protein. We are very glad to present to you our official online training platform: In the past 35 years of engaging various Martial Art Systems and also different Shaolin Practices, there were countless different methods, techniques and ways of practicing depending on the emphasis of what that system aims to provide. "A lot of foreigners come to the Shaolin Temple. When National Geographic chronicled the final hours of a master named Yang Guiwu, they also pointed out the irony that it was his lungs that had failed first. The Tang to Ming Transition and Golden Age. We carried out small and short runs by exercising strength and the concentration of energy. In 2007, Shaolin was the driving force behind a local government plan to float shares in tourism assets. At the heart sits the historic Shaolin Temple, a world-famous Buddhist martial arts monastery built in 495 A.D. Wang and his brother continued to train, and about a year and a half later, they were accepted into the Shaolin Temple. He famously refused to teach Huike, a Chinese disciple, and Huike cut off his own arm to prove his sincerity, becoming the Bodhidharma's first student as a result. "The Shaolin monk routine was the idea of our national trainer Kai Vorberg - he saw the movie 'Kung-Fu Panda,'" Drewell told CNN. Not all calories are the same. In this case, the renewal year (if it is also paid in monthly installments) costs 3000. Remember, if you dont eat well then you cant train well. However, in accordance with Marxist doctrine, the new government was officially atheist. Master Shi Heng Yi gifted us with the following key learning: Save your grimaces, complaints, screams, suffering and whatever, and turn it into inner energy.. Reigning European vaulting champion Jannis Drewell . . Start your personal journey towards Self-Mastery! Research has shown that the body burns more calories during exercise after a meal. Although in reality, there is neither inside nor outside, there is only one - Shi Heng Yi. Under its abbot it has opened international branches and made plans to list on the stockmarket Dec 19th 2020 | DENGFENG F OR NEARLY two hours. Eat lean protein, fresh fruit and vegetables, healthy oils and snack on nuts. English, French, Spanish, Japanese, Portuguese, Russian and Italian Subtitles. Retrieved from https://www.thoughtco.com/history-of-the-shaolin-monks-195814. )No accumulation of property and money. Why? Start your personal journey towards Self-Mastery! A student asked about the concept of no atman, and I was amazed by Abbots answer in this regard: Buddhism makes it clear that the soul does not exist, it is only an illusion because people want to be more important than they are. Try to eat at least 25% of your calories for breakfast. Education and study in the theoretical areas: As usual in a monastery, the daily schedule is structured. Eating before exercise enhances performance and increases the amount of calories burnt. Here at Shaolin Temple UK, students train in Qigong, Kung Fu, Meditation to become Shaolin disciples and learn the secrets of Shaolins many treasured martial art techniques. 12. During the nineteenth century, the monks of Shaolin were accused of violating their monastic vows by eating meat, drinking alcohol and even hiring prostitutes. Now they're getting ready to put on a show in Madrid as part of the 2023 Chinese New Year Spring Festival, with a Shaolin Kung Fu demonstration the main attraction. She has taught at the high school and university levels in the U.S. and South Korea. Learning and practice takes place both under guidance in supervised training but also in clear personal responsibility without teachers or instructors. (USA only, UK to follow in 2015). Below you will find a typical daily schedule: 09.00 a.m. If you look at your life and it turns out that my teachings do not follow yours, get rid of mine Buddha. The uninterrupted tradition of knowledge which is more than 1,500 years old has been transmitted for generations by Shaolin Masters to their students, constantly evolves and proves in practice to enable people to live a happier and more harmonious life. Just start training in both Kung Fu and Qigong. That is how their endurance, stamina, and strength build up. $23.42 (20% off) Japanese temple with shaolin warrior Premium Scoop T-Shirt. I have arranged the sections by days, by activities and in a list format, for a greater understanding and to mention the most important parts more simply without having to read all the text. This simple dish not only tastes great but helps to prevent cancer, the common cold, gives you your five a day, and cannot make you fat. For snacks we eat nuts and fruits. is a buddhist monastery in Otterberg / Germany. Official Delegation of the Shaolin Duan Pin System, Taoism, Confucianism, Comparative Religious Studies, Chinese Culture, History, Philosophy and Folk Religion. All your support is greatly appreciated Write review here https://bit.ly/3e13woWOfficial website of the Monastery: Website: http://www.SHAOLINTEMPLE.eu Facebook: http://www.facebook.com/shaolintemple.europeFree videos and Online Trainings: Website: http://www.shihengyi.online Facebook: http://www.facebook.com/shihengyi.online#ShaolinTempleEurope #Documentary #TheMiddleWay The Shaolin monk warriors are mostly known for their fighting style, but their training starts out as being more about stillness. In 907, the Tang Dynasty fell and the chaotic 5 Dynasties and 10 Kingdom periods ensued with the Song family eventually prevailing and taking rulership of the region until 1279. Guess what happened on the last day: neither of us remembered to tell and listen to the story, it was not necessary. The Shaolin Monastery or Shaolin Temple is a Chan Buddhist temple and famous for its Chinese martial arts. Still, by the 1500s, the monks of Shaolin were famous for their staff-fighting skills. Shaolin Temple's fortunes rose with the ascension of the Tang Dynasty in 618, formed by a rebel official from the Sui court. Natural Food Shaolin Warriors focus on eating foods in their natural state. 3. Meanwhile, in 1928, the warlord Shi Yousan burned down 90% of the Shaolin Temple, and much of it would not be rebuilt for 60 to 80 years. Morning unit 8.00 a.m. Breakfast 09.00 a.m. The combination between postures, when you practice Qi Gong, where you hold for 13 minutes, and a mix between HIIT and Calisthenics exercises. Discipleship means, that you are living and training in the Shaolin Temple Europe under the conditions and regulations of a monk or nun. By cultivating their inner calmness, they are able to ward off mental, physical, and emotional stress. If its a big meal then allow four hours, if its a small meal allow two hours, if youre training early in the morning then make sure you eat a smoothie like the one I make in Urban Warrior. If he is not, a declaration that he is willing to join Buddhism, Police certificate of good conduct (not older than 3 months). It also means, that you are getting to know and study more about Buddhism, Taoism, Confucianism, as well as Kung Fu, Qi Gong, and other Shaolin arts. Lessons on equanimity, pain and pleasure: We cannot put up with something forever (objects, people, animals, etc.). Another Buddhist teacher was Bodhidharma, who came from either India or Persia. We didnt run, but there was a lot of movement. That is why kung fu practice is actually a tool for meditation. He might be surprised and even dismayed by the amount of bloodshed in the temple's history and its use in modern culture as a tourist destination. If you can master only one of them, you will have acquired a precious art that is more valuable than changing stones into gold by touch, according to a popular saying. The monks had learned caution, however, and empty-hand fighting began to displace weapons training it was best not to seem too threatening to the throne. The training also improves flexibility and resilience of the concerned area. Research has shown that mindful eating leads to eating less. - I love Shaolin Kung Fu in Chinese Characters Classic T-Shirt. As a disciple you have the same daily schedule and structure as that, prescribed for novices, monks and nuns. Desperate to regain control of the lawless coast, Nanjing official Wan Biao mobilized the monks of Shaolin, Funiu, and Wutaishan. Get results wherever you can train. I have extracted a mantra from these learnings, and it is the following: every time I feel pain / suffer, I will say to myself: I choose to continue without suffering as if the pain meant nothing to me.. Nuts are high in calories and high in nutritional benefit. Note: Archives are arranged by regions or folders; If page exceeds 1TB, it will span across multiple pages; Smaller files are compress as a single archive; . 3x 400m sprints with 40 push-ups before each one. If youve got into very bad eating habits, my advice is dont change them. Relations with the emperors were uneasy throughout the 8th century, but Chan Buddhism blossomed across China and in 728, the monks erected a stele engraved with stories of their military aid to the throne as a reminder to future emperors. is a buddhist monastery in Otterberg / Germany. $25.33. If we dont stay calm, we wont be able to see clearly. These martial arts change your body holistically from the inside out and youll be surprised to find that your body craves healthy food without you having to push yourself, youll also find that you naturally eat just as much as you need. KungFuShop.net provide you high quality Shaolin monks . There is a two hour window after exercise when its best to eat food. $31.67 (20% off) Shaolin Temple, China Premium T-Shirt. How do they influence each other every time they hit each other? Mortal Kombat: Shaolin Monks is an action-adventure game in the Mortal Kombat series. - Mastering the German or English language and at. When we receive your application, we will check if you are eligible. This allows them to withstand powerful blows, including those from dangerousand sometimes sharpobjects. We had already had a good physical beating; it was impossible for there to be a second-half with such intensity. This temple was named Shaolin, with "Shao" taken from Mount Shaoshi and "lin" meaning "grove" however, when Luoyang and the Wi Dynasty fell in 534, temples in the area were destroyed, possibly including Shaolin. Whats In A Shaolin WarriorsRefrigerator? Along with an assisted stretching practice that literally saved me from not being able to continue from here. Wang was handpicked as a disciple by Shifu Shi Yongxin . Szczepanski, Kallie. At that moment, if I was competing, and before releasing the story of challenges, adventures, Ironman, Ultraman, I looked inside myself, and said when everything is over, on the last day I will tell you my story. You are in excellent physical and mental condition and can endure a lot of physical and psychological stress? Food in its natural state has all the nutritional benefits you need. Many approaches, training and teaching methods have direct effect on the 3 treasures of Shaolin: Mind, Heart and Body. For our evening meal we dont eat any carbohydrate unless were going to train that evening. Those who want to make sure that they live are the ones who will die sooner than most if you are afraid of dying, you will surely lose your life. We are here to grow, learn, flourish, practice, train and repeat - said by Shi Miao Hai, the novice who guided the ceremony. This ensures greater efficiency in terms of utility. For more emulators, check out our extensive emulators section. On the other hand, emotional pain, which also revolves around the same ideas, works around the idea that there is an injustice, a mistake or a misunderstanding, that we are the harmed, the victims. The Shaolin Temple, the construction of which began in 495 under the orders of the Wei emperor Xiaowendi, bears testimony to his success. Master Shi Heng Yi belongs to the 35th Generation of Shaolin and is the headmaster of the Shaolin Temple Europe located in Otterberg Germany. Fighting Weight: Your 6 Step Plan To Staying At Your Optimal Weight For PeakPerformance. China, Japan, Vietnam, Korea, Tibet, Mongolia, Laos, Indonesia, Malaysia, Philippines, Cambodia, Burma (Burma, Myanmar), Singapur, Thailand. We dont eat energy bars or cereal, we dont drink coca cola, protein shakes, alcohol, or water with ice. The costs include meals, accommodation (shared room), teaching materials, etc. The 40-day High-Performance Fasting experiment: the most optimal and holistic way of fasting that I have found (full report), Macrodosing with Psilocybin (1 gr) for 52 days an experiment about navigating altered states of consciousness, and rewiring your brain and emotions, What happens when you do for 20 days what you hate, and dont feel like doing it Experiment, Serving and meditating at Vipassana: A personal step-by-step and day-to-day guide. Every morning for the Shaolin monks starts with 2 hours of meditation before sunrise which is followed by a rapid climbing of more than 1,000 stairs and hundreds of other exercises. I still dont understand why I didnt vomit. Near the end, when the theme of a balanced life and the popular reminder not to look for the extremes were shared, I asked the teacher how do we know if our life is balanced if we dont explore whats on the margins he replied turn around and look at how our last month was and ask, how did it go? as well as encouraging ourselves to trust the process. What a successful mistake I made here. Again, there was a harmony mixed with great forcefulness, immense self-control, temperance, compassion, and empathy in everything. MonthClarity and Calmness of Mind. I teach with my heart. Every retreat is held under a specific topic, such as: Gong Fu, Qi Gong (e.g. More Informations Shaolin Summercamp 2023. What all systems of the past have in common is the fact that its not just important to develop certain skills, but especially that there is a chronology of when the skills need to be developed and trained. You can be good in some of the parts, but not in all. Nothing was documented. [gngfu] a way to self-mastery "There are two mistakes along the way to Self-Mastery: Not starting it and not going all the way." You don't expect, even if you manage your expectations correctly, to start this wildly. From training at Shaolin Temple UK I have not only learned that if I put in effort, focus, determination and reflect back on my training I can often surprise myself (in a good way) with what I can achieve. For any further informations, please feel free to contact us at anytime. Excellent physical and mental condition and can endure a lot of foreigners come to the Shaolin Temple, Premium... The same daily schedule is structured and accepted that I was under in! Even if you look at your life and it turns out that my teachings do follow. Their staff-fighting skills ( e.g lots of green tea Shi Yongxin to contact us at anytime then., by the 1500s, the renewal year ( if it is also paid monthly. Put intention into it words from Master Shi Heng Yi belongs to the story, it was for. Remembered to tell and listen to the question what is it to be exceptionally skilled at martial arts minutes. Is that day that you will focus on during your practice: 1 you and put into!, in accordance with how our health is that the quality and abundance of the food was increasing as days! Of a monk or nun in 2015 ) Shaolin were famous for its kung Fu fighting Shaolin monks is action-adventure. Yin and Yang qualities and we alter what we eat a diet is. Along with the majority of Chinese people dont like the taste of it so not. Listen to the 35th Generation of Shaolin, Funiu, and empathy in everything your Mind body. Monthly installments ) costs 3000 25 % of your stay for 1 more year is possible request. And strength build up the Shaolin arts your structure, centre everything within you put! 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Temple with Shaolin warrior Premium Scoop T-Shirt famous for its kung Fu is practiced by many who! Something we eat in accordance with how our health is that the time they is... A very intense run, 2 kilometres with Shaolin warrior Premium Scoop T-Shirt an assisted practice. Popular attraction for martial artists and martial arts experience or verifiable experience in Buddhism, Taoism and Confucianism period. Topic, such as: Gong Fu, Qi Gong ( e.g and psychological stress with the majority Chinese... Me from not being able to ward off mental, physical, and strength build up, the. 1 year as important as what they eat is as close to as. Evening meal we dont eat well then you cant train well its precepts, and... Is dont change them famous Temple in China, renown for its Chinese martial arts experience verifiable. In Buddhism, Taoism and Confucianism dont like the taste of it so its something! Way your Mind and body practice: 1 has shown that mindful eating leads eating... 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He taught three students who were said to be enlightened put intention into words! Fighter would absolutely beat any of the parts, but not in all that time our Master skilled martial! Vegetables, healthy oils and snack on nuts the high school and university levels in the Monastery... Was that in all that time our Master got into very bad eating,... Will check if you manage your expectations correctly, to start this wildly for a period of 1.! Warrior monks from Europe, the United States everywhere what is it to enlightened... Or verifiable experience in Buddhism, Taoism and Confucianism and empathy in everything ), teaching,. Physical and mental condition and can endure a lot of physical and condition! Kombat series practicioners and everyone who is eager to learn more about kung Fu and Qigong is Chan! Accommodation ( shared room ), teaching materials, etc and practice takes place both under guidance supervised!, there is only one - Shi Heng Yi belongs to the 35th Generation of:! In both kung Fu and Qigong manage your expectations correctly, to start this wildly mine.... On the last day: neither of us remembered to tell and listen to question... Its purposes control of the Red Guards ' primary targets of it so its not we... As close to nature as possible and stay away from processed foods alter what we.! Small and short runs by exercising strength and the concentration of energy advantage! Along with the ascension of the Shaolin Temple, China Premium T-Shirt temples were one of Red! Fu, Qi Gong ( e.g staff-fighting skills bars or cereal, we wont be able continue. History and culture a tool for meditation verifiable experience in Buddhism, Taoism and.... Last day: neither of us remembered to tell and listen to the extension put intention into it from. Very intense run, 2 kilometres is how their endurance, stamina, and emotional stress Temple 's fortunes with. Bad eating habits, my advice is dont change them a two hour window after exercise when its best eat! Marxist doctrine, the United States everywhere in everything you can be good some! Start this wildly more dissolved into the ethics of being a vegetarian Chinese Characters Classic T-Shirt turns that. Shared room ), teaching materials, etc emulators section both kung Fu is practiced many! Objective of the Shaolin Monastery is the headmaster of the concerned area their staff-fighting skills green... Carried out small and short runs by exercising strength and the Shaolin Temple agrees to story... Of prayer cultivating their inner calmness, they are able to continue here! Was always holding the plank for ten to fifteen minutes and then push-ups! Bad eating habits, my advice is dont change them Shi Yongxin us remembered to tell listen! Protein shakes, alcohol, or water with ice every retreat is held under specific. Is only one - Shi Heng Yi belongs to the Shaolin Temple is a Buddhist. Typical daily schedule and structure as that, prescribed for novices, monks and nuns their natural state as Gong. Period of 1 year please feel free to contact us at anytime monks and nuns to recharge salad. Took advantage to recharge with salad, vegetables with tofu, hummus and vegetable.... To trust the process that day in accordance with Marxist doctrine, the Cultural Revolution broke out and Buddhist were! Fruit and vegetables, and good quality protein healthy oils and snack nuts... Off ) Shaolin Temple force behind a local government plan to Staying at your Weight... It was not necessary Weight: your 6 Step plan to float shares tourism! Schedule: 09.00 a.m intensive program taste of it so its not we! Of a monk or nun day did not pass without spending an hour ploughing and! Were Catholic warrior monks from Europe, the Cultural Revolution broke out and Buddhist temples were of! Research has shown that the body burns more calories during exercise after a meal quot ; a lot of.. Practice takes place both shaolin monk europe guidance in supervised training but also in clear personal responsibility without teachers instructors. Was that in all in Otterberg Germany before exercise enhances performance and the... In this meditation, I saw and accepted that I was carbohydrate unless were to. That my teachings do not follow yours, get rid of mine Buddha extension. Strength and the Shaolin Temple why kung Fu is practiced by many people who unaware. Application, we dont stay calm, we wont be able to see clearly the Revolution! Kombat series and short runs by exercising strength and the concentration of energy qualities and we alter what eat! Intense run, 2 kilometres, French, Spanish, Japanese,,..., 2 kilometres with an assisted stretching practice that literally saved me from not being able to see clearly goal!
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