Health and Well-being

Classes - Sessions - Workshops

Nancy Horenburg © 2014 - All rights reserved - Disclosures & Disclaimer

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Enjoy learning self-defence techniques, gaining fitness and improving your health whilst learning the basics of the arts of
Karate, Kung fu and Capoeira,
including Resistance Stretching, Qigong, and functional exercises

For youth and adults, men and women, age 13+ onwards

Class schedule

For children (6 to 12) go here

Combining the arts of Japan, China and Brazil in unique ways with qigong, resistance stretching and functional exercises, these classes bring a holistic combination of physical movements, balanced with mental focus and intentional breathing,  that bring about the union of the whole body, mind, emotions and spirit, and creates fitness, health and self-defence skills.

In these classes,  you will learn the basic techniques of the martial arts, including short forms. Through the practice of kicks, punches and strikes, which are ultimately meant only for self defence, and through the forms, you will gain a whole body awareness, and will achieve fitness, cardiovascular endurance, flexibility, agility, coordination, awareness of the environment, clarity, focus, determination, self-defence techniques and many other benefits.

Qigong is an integration of physical postures, breathing techniques, and focused intentions. The gentle, rhythmic movements of Qigong reduce stress, build stamina, increase vitality, and enhance the immune system. It has also been found to improve cardiovascular, respiratory, circulatory, lymphatic and digestive functions. Those who maintain a consistent practice of Qigong find that it helps one regain a youthful vitality, maintain health even into old age and helps speed recovery from illness. People do Qigong to maintain health, heal their bodies, calm their minds, and reconnect with their spirit. Qigong's great appeal is that everyone can benefit, regardless of ability, age, belief system or life circumstances.

Resistance Stretching: the necessity to contract and resist while stretching produces immediate, cumulative, and permanent increases in flexibility and strength. This 'resistance stretching' eliminates traumatized accumulated dense fascia surrounding the muscle. Removing this fascia results in totally reshaping posture, immediate performance upgrades, and significant improvements in physiological health.

Some of the benefits of functional exercises: improves posture and corrects muscular imbalances, a great way to burn fat, increases flexibility, mobility, core stability and balance, improves reflexes, increase muscle tone and definition. Increased strength, power, speed, range of motion, muscular endurance, cardio-vascular fitness. Functional training helps improve our function and ability to perform everyday tasks.

more about

Kung fu


Self-defence, fitness and health through the Martial arts

Kung fu (wushu)

Kung fu’s roots can be traced back to more than 2000 B.C.E. Kung fu actually means ‘special skill’ but it is widely accepted to use this term for the Chinese martial arts. It actually says a lot about this martial art, for to become a master in it, one does train a lot and that requires physical stamina, mental acuteness, emotional strength and spiritual fortitude. One does indeed finally gain a “special skill.” However, for the average person, many of the great benefits of this art can be gained through normal training, provided that one has the commitment and desire to learn this graceful and fluid martial art.

There are many reasons to practice kung fu, however, like all true martial arts, the ultimate goal is self-development through the techniques of physical movements, breath control, mind concentration and spirit steadfastness. On this path of self-development, there are many gains to be had.

Your body becomes strong and agile, and you can do things which previously you thought difficult; your mind becomes clear and focused, enabling you to better concentration and think things through and be aware of the greater picture; your emotions smoothen and you use them to guide and aid you in your life; your spirit is committed and your values and morals dictate how you live your life.

Both Northern and Southern styles are practiced during class, and one will experience the unity and power that a kung fu form well done will bring to the practitioner. One feels in tune with the whole body and mind, and the movements are effortless, elegant and controlled, bringing you to a harmony within yourself and with the outside world.

The many benefits of Kung Fu, in brief:

are similar to karate, as well as:

•Learn an ancient art that the warriors of China used as they walked their land

•Develop your internal energy (Chi)

•Condition your body through drills  

•Improve your reflexes through partner sequences

•Improve mental abilities through meditation

•Develop commitment and discipline to achieve your goals


Capoeira is a form of art that has an Afro-Brazilian influence. Originally developed by displaced African slaves as a means of rebellion during the trans-Atlantic slave trade between the 17th and 19th centuries, it has since grown in popularity. It is now taught around the world and has rapidly transformed into a unique form of exercise due to a lot of health advantages it provides.  

 Capoeira combines self defence techniques, dance, acrobatics, and music, making it one of the more exotic martial arts and a unique form of exercise. This art form allows people to develop and form their buttocks, quadriceps and hamstrings effectively while enjoying its artistic sequences as a dance. By doing lots of kicking, spinning and cartwheels in a single capoeira session, one can efficiently develop such parts in his body.  By doing capoeira as a distinct exercise, not only you will enjoy the art form for several different reasons but your health will stay sound as well.    

Capoeira is unique from many other martial arts due to the multidisciplinary approach and because its practitioners see it as a game rather than a fight. However, this attitude and approach does not make it any less physically demanding. While it can be picked up by beginners, true mastery can require years of dedication.

 The music separates capoeira from other martial arts. In the roda, music dictates the speed and style of play, keeps rhythm, and brings out energy. While instruments are often learned after basic movements, everyone is encouraged to participate in the music by clapping and singing along.

The many benefits of Capoeira, in brief:

•Builds confidence with each lesson

•Balance both mind and body

•Increases your musicality & rhythm.

•Improves synapses & circulation

•Full Body work out, including muscles that you never used before!

•Effective & intense cardio workout

•Increased agility decreases injuries.

•Improves concentration & alertness

•More circulation means more daily energy

•A great release from daily stress

Sankukai Karate

Sankukai Karate was created by Yoshinau Nanbu, and is a Shitoryu based style of karate. It is a young, fast flowing style of karate that is very aware of its traditional roots. However, it also incorporates modern thinking through Shukokai’s scientific analysis and development of speed and power in technique and Nanbu’s modern approach to karate along with his expertise in aikido, judo and traditional weaponry. As students progress towards Dan grade the use of aikido derived techniques become more apparent.

The two main features that typify Sankukai and differentiate it from many other styles of karate is its emphasis on evasion techniques and circular movements. These are represented on the Sankukai emblem with three circles.

At the heart of Sankukai karate, like all true martial arts, lies the fundamental concept that unless one builds up all parts of his/her body, and develops the mind and spirit, one will not live a truly complete and harmonious life.

Through the physical techniques of self-defense such as blocks and kicks, to the kata’s (forms), the combinations, the pre-designed sparring forms, the discipline and effort to practice, the focused breathing and development of inner energy and awareness, one truly builds up a body that is fit and strong, a mind that is clear and focused, emotions that are level and balanced, and a spirit that is indomitable and connected.

Byway of seemingly ‘violent’ techniques, one finds the way to peace, conflict resolution, harmony and travels on a path to self-discovery.  

The many benefits of Karate, in brief:

are similar to kung fu, as well as:

•Develop physical fitness and endurance

•Increase agility, coordination, balance and flexibility

•Learn self-defense skills

•Balance both mind, emotions and body

•Improve mental concentration & alertness

•Learn conflict resolution skills

•A lifelong path of self-discovery and character development

•For children, will help develop essential physical, motor, linguistic, perceptual and social skills, as well as character development, self-esteem, discipline and respect

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