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Bank Holiday Muay Thai Boxing Training

On bank holiday Monday 30th August 2021, there will be a joint class for all ages from 7 pm till 8 pm. That means the adult class and the junior class will both be at 7pm. Thanks


P.s please retweet, Facebook, emails , text or just plainly phone who you know that comes to gym.

Junior’s book in via the app for 6 pm and come at 7 pm

Adults book in via the app for 7.15 pm and come at 7 pm Rick 

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Hi all, we have recognised that paying for uniform, equipment and your member to member insurance can be expensive, so have teamed up with Klarna to spread the cost and make things more affordable.
Please see link to see how it works. Only available on goods purchased through the website.

please see link to see how it works

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We are hiring

Gym Assistant wanted.

You can only apply for this job is via this link.

We have no dealings with the application at this stage.

Administrative Assistant.

You can only apply for this job is via this link.

We have no dealings with the application at this stage.

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Ten Things That Should Take Zero Talent

1. Being on Time

“Arriving late is a way of saying that your own time is more valuable than the time of the person who waited for you.” – Karen Joy Fowler

2. Work Ethic

“Don’t be upset with the results you didn’t get from the work you didn’t do.” -Unknown

3. Effort

“Continuous effort, not strength or intelligence, is the key to unlocking our potential.” – Winston Churchill

4. Body Language

“The most important thing in communication is hearing what isn’t said.” – Peter Drucker

5. Energy

“Exhaustion makes wimps out of all of us.” – James Loehr

6. Attitude

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

7. Passion

“Working hard for something you don’t care about is called stress. Working hard for something you love is called passion.” – Simon Sinek

8. Being Coachable

“Feedback is the breakfast of champions.” – Ken Blanchard

9. Doing Extra

“There are no traffic jams along the extra mile.” – Roger Staubach

10. Being Prepared

 “Expect the best, plan for the worst and prepare to be surprised.” – Denis Waitley

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1:1 Online Zoom Sessions


Hi All,

As most of you know I am a people person and I love connecting with people, so with that in mind, I am going to do some quick 15 minute personal lessons online over zoom, the sessions are free but a donation to Phoenix Outreach CIC would be appreciated to enable us to keep running our fantastic community projects. 

How the lesson will be run:

1.Send me a short video of you doing a technique that you are struggling with the day before your lesson (not the night before).

2. I’ll send you a Zoom link (make sure you have zoom set up and you’re ready to be online at your session time).

3.Be in uniform (if you have it) and be on time. 
(If you are late, I won’t wait)

4.Warm-up yourself before the session with 3 minutes of skipping then 10x press-ups, 10x sit-ups, 10x squats, and stretch your limbs etc. (If you don’t warm up beforehand you risk injury to yourself that may impact on further training).

5. A 15 minute 1:1 session via Zoom with me.

6. Following the session stretch off your limbs again, e.g., forward splits, side splits etc.

If this is something that you would like to do, please get in click the ‘BOOK ME IN’ button below and I will get you booked in.

Here is the Crowdfunding page link to make a donation to Phoenix Outreach CIC:

Stay safe,
Kru Rick

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Info regarding a new game on Social Media

We have become aware of a popular new game on Facebook that is gaining popularity amongst young people, although this term is also used on Snapchat, Instagram and YouTube, and want to bring it to your attention. Just as a reminder– the legal age for accessing Facebook/Instagram/YouTube with a personal account is 13 but we know some younger boys have.

 The game is called “Smash or Pass”. Children and young people upload pictures of themselves so other users can say if they would either “smash” which means to hook up sexually with someone or “pass” as in no thanks. This is a form sexploitation and as well as being inappropriate for children and young people to both upload and view these images it could be anyone accessing these pictures. Adults as predators go where children and young people are and will be playing the game using false identities.

 Even if children and young people are playing the game with images of celebrities it is not a positive game and reinforces sexism and misogyny. We wanted to bring to your attention for you to discuss with your child if you feel this is appropriate.

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The Art of Fighting

Click Below for ebook

Art of fighting ebook

Muay Thai

The Art of Fighting

Yod Ruerngsa, Khun Kao Charuad

and James Cartmell

Muay Thai The Art of Fighting

by Yod Ruerngsa, Khun Kao Charuad and James Cartmell

This DRAFT should not be sold, rented and etc.

All reprinting and citation of text in part or whole are prohibited.

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4 Muscle Groups That Muay Thai Strengthens

There is no mistaking it, a Muay Thai class is the ultimate total body workout. Ask anyone who has trained in the “Art of Eight Limbs” and they will tell you it’s one of the most intense workouts you can ever experience. It’s fast-paced, deliberate, and explosive movements strengthen different parts of your body.

A Muay Thai class is truly a unique experience. That’s why many people are drawn to the martial art to get themselves in supreme shape. For weight loss and muscle toning, Muay Thai has no parallel.

As a martial art for self-defence, Muay Thai is extremely effective. It can help you diffuse any physical altercation quickly and effectively. It will equip you with the combat skills necessary to protect yourself and those around you at all times, which is why many men, women, and even children study this discipline.

Moreover, Muay Thai helps you achieve the physique and athleticism of a well-conditioned athlete.

Have you ever seen the physique of a Muay Thai fighter? It’s lean, flexible, but most importantly, strong. That’s because the compound movements performed within Muay Thai’s techniques strengthen all sorts of muscles that you may not even be aware of.

Let’s take a quick look at the different muscles Muay Thai training directly engages. Today, Evolve Daily shares, four muscle groups, Muay Thai strengthens.

1. Arm And Shoulder Muscles

Muay Thai deals with the science of punching much like the sport of boxing does. Although the stance is quite different because of the existence of kicks and knees, the fundamentals are pretty much the same.

Power is transferred from the base, through to the core, and to the end of the fist. It’s a smooth, quick, and explosive motion. But people may not realise that power is usually transferred to the fist via the shoulders. The shoulders act like pistons, delivering punches with speed and velocity.

The major difference between Muay Thai and boxing, however, is the existence of elbows. In Muay Thai, fighters can use elbow strikes. Many of Muay Thai’s boxing combinations include the use of elbows.

This, of course, stimulates different parts of the arm and shoulder muscles, particularly the triceps and biceps. It also explains why Muay Thai fighters have very cut and defined shoulders.

Karate World Champion Hiroki Akimoto training Muay Thai at Evolve MMA in Singapore.
Karate World Champion Hiroki Akimoto training Muay Thai at Evolve MMA in Singapore. (PHOTO: Evolve MMA)

2. Hip And Leg Muscles

A major part of Muay Thai’s offensive maneuvres involves the use of kicks and knees. There are a plethora of different techniques from roundhouse kicks, push kicks, switch kicks, question mark kicks, and the like.

Taking things a step further, Muay Thai also features leg sweeps, dumps, and even the occasional flying knee.

That being said, there’s a lot of compound movements involving the muscles surrounding the legs and hips, such as the gluteal muscles and the quadriceps. Each muscle serves a different purpose in the execution of Muay Thai’s many kicking techniques.

During training, you’ll be kicking a lot. It’s one of those things where the more you do it, the better you get. Repetition plays a massive role in Muay Thai training, and the more time you put in the gym, the faster you see improvements.

Strengthening these muscles separately, therefore, also improve kicking technique and power in Muay Thai.

3. Core Muscles

Much like in any sport, the core muscle group plays a massive role in the function of all connected body parts. Think of it as the engine that makes your body run. The stronger your core, the more explosive your movements, and in turn, the more powerful your strikes.

The core muscles include the internal and external obliques, upper and lower abdomen, diaphragm, and the like.

Everything from kicks, punches, elbows, and knees, and all techniques in between, draw power from your core. Which means this area of your body is trained constantly on a daily basis. Every technique performed in some way shape or form engages the core. That’s probably why Muay Thai fighters are absolutely ripped.

Muay Thai also has you dealing with body shots. A lot of fighters like to dig to the body with roundhouse kicks, or even punches. So you’re always clenching your abdomen to deal with the impact. This, of course, fortifies your midsection and makes you more resistant to body shots.

Multiple-time Muay Thai World Champion Nong-O Gaiyanghadao training at Evolve MMA (Far East Square) in Singapore.
Multiple-time Muay Thai World Champion Nong-O Gaiyanghadao training at Evolve MMA (Far East Square) in Singapore. (PHOTO: Evolve MMA)

4. Back Muscles

Last but not least, Muay Thai training strengthens your back muscles.

Typically, the muscles attached to the back of the spine help humans stand, as well as lift heavy objects. Just as you engage the core muscles during training, you equally engage the back muscles to complement and stabilise your movements, especially when executing kicks and knees.

The back muscles also help in allowing you better shock absorption, which in turn gives you better balance. And of course, balance is very important in any stand-up martial art.

Having a strong back enables you to deliver your techniques with good balance, and helps you stay upright with a good centre of gravity. Having a solid base is essential in Muay Thai.

Another aspect of Muay Thai that engages back muscles is the clinch. When fighting for position and pulling your opponent off balance, strong back muscles will come in handy.

This article, “4 Muscle Groups That Muay Thai Strengthens”, originally appeared on Evolve MMA, Asia’s No. 1 martial arts organisation.

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How dangerous is Muay Thai?

 Is Muay Thai Dangerous?

an original article from Muay Thai citizen


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Private 121 Muay Thai Boxing Lessons
Private 121 Muay Thai Boxing

So, you’re thinking about taking up Muay Thai. Maybe you want to get fit, learn some self-defence, or just pick it up as a new hobby. But after watching some Muay Thai fight videos on YouTube, you get a little apprehensive. “Is Muay Thai dangerous? Am I going to get all pummeled, bloodied and knocked out like those fellas in the videos?”

Is Muay Thai dangerous?

Yes, Muay Thai is dangerous. As with all competitive contact sports, there are definitely health risks involved but the keyword here being “competitive”.

Muay Thai fights in the ring can be brutal -and bloody- with flying knees, sharp elbow strikes, hard kicks to the guts, and swinging punches.

BUT! Training Muay Thai is a different thing and not as dangerous as it is made out to be. A majority of modern Muay Thai practitioners are actually non-competitive, and many do it purely for fitness and health purposes. 

If you are in it because you actually want to fight in the ring, and yet worried about the dangers, then you might want to consider something like fencing where you are less likely to go out on a stretcher.

On the other hand, if you just want to pick it up for fitness, losing weight, or self-defence, we say “Welcome!” as you have most certainly arrived at the right arena!

A Brief Introduction to Muay Thai training
You have ever seen that video of a Muay Thai fighter kicking down a banana? No worries, that’s not a norm in your typical Muay Thai class. Whew.

After adequate stretching, running and skipping as part of the warm-up routine, you will be asked to perform a myriad of things.

You will learn to execute basic techniques involving punches, kicks, elbow and knee strikes, and various blocks.

These can be in the form of shadow boxing, bag work, and pad work. There will also be various strengthening exercises involved such as push-ups, sit-ups, squats and any physical routine that your instructors are able to conjure.

You do need to be prepared though, that Muay Thai practice is going to hurt to a certain extent. Bruises and slight injuries are fairly common but usually nothing to worry about.

You are more likely to be experiencing muscle soreness from time to time, even if you have been training for a while. It is a physically challenging sport but you will only get fitter and stronger as long as you continue to train.

As you progress along the path of Muay Thai -after months of hitting pads, heavy bags and the air-, you may be invited into the world of clinching and sparring. This is the natural progression of learning and this is where it freaks many people out. It begets the next question:

How dangerous is Muay Thai sparring?

If the prospects of getting hurt or injured during sparring worries you, you really don’t have to spar at all.

Sparring is a personal choice in most gyms and most definitely not included as part of a beginner’s curriculum. It is also certainly NOT compulsory.

You don’t have to be peer-pressured into sparring and you most likely won’t enjoy the experience if it is something you are not comfortable with.

That said, the level of intensity during typical sparring classes is actually quite light and the mood is usually fun. With the right sparring partners.

You’ll get the occasional spaz and tensed-up beginner who have no idea how hard they are hitting. Plus a handful of people who like to go hard during sparring.

The true objective of sparring is to practise techniques, hone your reflexes and sharpen your instincts. The objective is NOT to win or to knock out your sparring partner. The objective is also NOT to lose your cool and level up the spar into a brawl.

Sparring is not simply a step down from fighting. Sparring is a practice for improvement. It is important to have your instructor around to supervise any sparring. They should be there to correct your techniques and most of all, make sure that tempers are kept in check.

You will get hit quite a bit in sparring, and this is why sparring should only be performed with the proper protective gear. Standard protective gear includes shin guards, mouth guard, groin guards (guys seem to need these more) and in some gyms, headgear for extra protection.

These gear will protect both yourself and your sparring partner and minimize any injuries. So always remember to bring your sparring gear.

On that note, there is one thing that you shouldn’t bring into sparring and that is your ego. Best to leave it at home, or in the locker.

Keep Calm and Muay Thai

Bottom line is, you can get injured in ANY sports that you do, even a “lazy” sport like golf, and that’s a fact.

With common sense, knowledgeable instructors, the right training partners, and the right mindset, Muay Thai is a fulfilling, empowering and enriching experience. From what we’ve observed, there seems to be a higher amount of dislocation, fracture and sprain cases going on in the Brazilian Jiu-Jitsu (BJJ) gym next door.

I have had my fair share of injuries from training and sparring. Sometimes out from training for a month due to overly-enthusiastic sparring partners. But more from just general strains and sprains although the rate of sustaining them is decreasing from better fitness, form and experience.

I’m in my 40s now and never athletic my whole life. If I can do it, so can anyone else.

Hopefully, this article has put your mind at a bit more ease. Your local fight gym -if of decent quality- should most likely offer a free trial class. You can get some tips on finding the right gym Read more about finding the right gym in this article: “How to find Muay Thai gyms near you“.

So pick the phone, or drop-in at the gym, and make an appointment for a trial. Never underestimate what you and your body are capable of. If you don’t try, you just won’t realize your full potential or reap the benefits of Muay Thai.

Have fun and Chok dee!

NOTE: If you have a medical condition, you might want to get yourself medically approved or certified by your specialist before getting enrolled for Muay Thai classes. This might include -but not limited to- metabolic bone conditions, muscular disorders, respiratory or any chronic conditions. Train hard, stay safe.