Rachel's routine

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Full time job

Rachel has worked a 37.5 hour week since leaving university. Every day she commutes to work. As part of her job Rachel also has public speaking engagements, yet she manages to fit in an extensive daily training schedule.

Twice daily training

Rachel follows the traditional model of training in the morning when she wakes up, and then again after work.
The early session prepares Rachel's body and mind for the day ahead. The later practice is quite short and serves to release tension accumulated through driving, standing and sitting throughout the day.
Afterwards, Rachel feels composed and at ease after her day of work.

Morning spa

Rachel rises at 5:00 AM and has finished training well before 7:00 AM. A healthy breakfast, fresh fruit and an invigorating shower finish things off nicely. The morning has been productive, unhurried, rejuvenating, fun and pleasant.

A lady of tai chi

Every morning Rachel arrives at work before 8:00 AM feeling refreshed, clear-headed, exercised and relaxed.

We learn by doing. If you desire to master the principles you are studying, do something about them. Apply these rules at every opportunity. If you don't, you will forget them quickly. Only knowledge that is used sticks in your mind.

You are attempting to form new habits. You are attempting a new way of life. That will require time and persistence and daily application.

(Dale Carnegie)


  1. Massage

  2. Standing qigong

  3. Ba duan jin or moving qigong or stretches & joint work or reeling silk exercises

  4. Leg stretches (set 1 or 2)

  5. Form
    - Long Yang (regular & mirrored)

  6. Weapons forms (see below)

  7. Drills (see below)

  8. Reading

  9. Constructive rest

2-3 times a week

  1. 2-person cane (solo) (regular & mirrored)

  2. 3-tier wallbag

  3. Sabre form (regular & mirrored)

  4. Walking stick form (regular & mirrored)

  5. Jian form (regular & mirrored)

Staggered across the week

  1. Assignments

  2. Chin na applications (set 1, 2 & 3) (solo) (regular & mirrored)

  3. Da lu (solo) (regular & mirrored)

  4. Double pushing hands (solo) (regular & mirrored)

  5. Full circle qigong (30 mins)

  6. Knife drills (regular & mirrored)

  7. Pushing peng exercise

  8. Qigong development (40 mins)

  9. San sau (regular & mirrored)

  10. Shuai jiao applications (solo) (set 1 & 2) (regular & mirrored)

  11. Small stick drills (regular & mirrored)

  12. Standing qigong
    - standing qigong (10 mins) or
    - horse stance (2-5 mins) or
    - full circle qigong (30 mins) or
    - qigong development (30 mins)

  13. Stick drills (set 1, 2 & 3) (regular & mirrored)

Partner work

Rachel undertakes short partnered training sessions with Sifu Waller on an evening and has her practice corrected each weekend.

Workshops and boot camp

Rachel attends Sifu Waller's workshops and the boot camps.

Teaching commitment

For 90 minutes every Monday night Rachel teaches tai chi and qigong.

Before bed

Rachel aims to read books from the recommended reading list for at least 10 minutes each night before going to bed. She typically manages to get at least 8 hours sleep per night.

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Page created 18 April 1995
Last updated 14 February 2024