Categorized as: Muay Thai

5 Tips To Help Keep Your New Year’s Fitness Resolutions


New year new me.

A lot of us say that each January 1st. And a lot of us say the new me is going to get in better shape.

Making a resolution to get in better shape has been proven to be easier said than done. 37% of 20 year olds will succeed with their fitness goal. And only 16% of people over 50 will succeed with theirs. Not good odds by any means. But by following these tips, it might just increase your odds of succeeding.


Make it social

Humans are social animals. The more we interact with others, the more likely we are to modify behavior.
Social interaction has been shown to make people more likely to work out.


Join a group, such as signing up for a Muay Thai or Brazilian Jiu-Jitsu class. And better yet, if possible bring a friend along on your journey.


Also, pre-pay for classes when possible. Having financial “skin in the game” combined with a commitment to another person means you’re much more likely to stick with your program.

Commit to a date-specific goal

Goals don’t need to be lofty to be effective. But it’s useful to sign up for an event: a BJJ tournament, a 5K run, a sparring class.


When you set a goal, preferably one just slightly outside your comfort zone, you’re much more likely to stick with your fitness program. Pick your goal, register for the event and put it on your calendar so you know where you’re headed.


Keep smiling

Fun increases helps people stick with a workout program. A study published in Germany showed that when people were having fun, they were much more likely to stick with their exercise regimen.


Even if the workouts are difficult — when Scott says one more round of 10/10/10’s on a hot July evening — classmates still arise to the challenge to get it done. As they have reported, the primary reasons are fun and community. Make sure your exercise program is making you smile. If it’s not, try another approach.


Recognize aches and pains

If working out doesn’t make you slightly uncomfortable, you’re probably not doing it hard enough. Effective exercise is all about pushing your limits.


But when the aches and pains of starting a new fitness regimen pop up, it’s important to pay attention. Many well-intentioned fitness programs have been derailed by ignoring the discomforts that can turn into more serious injury.


Differentiating between common problems and unhealthy discomfort is important to prevent that mild ache in your shin from turning into a stress fracture.


My basic rule: If pain changes the way you move, get it checked out. If the ache in your shoulder changes the way you swim, if the ache in your knee changes the way you walk, if the ache in your back changes the way you swing your golf club, go to the doctor.


When an ache or pain persists for more than a few days, causes swelling in a joint or limits how you’re moving, get it checked out so you can make a plan that allows you to stick with your fitness program while fixing the problem.


In today’s world of sports medicine, we’re getting increasingly better at assessing aches and pains through the use of technologies such as X-ray, MRI and ultrasound, and we can figure out ways to prevent these problems from slowing you down. In addition to making muscles stronger and more flexible, experts are able to use newer technologies to figure out the most effective ways to move.


Most of all, just keep moving

Most of us are not going to become pro-fighters or world BJJ champions.
Regardless of what you are doing, just keep moving. Show up for classes.


What keeps these people pushing ahead? Determination. It doesn’t matter if you’re first, last or anywhere in between. The final and most important key to making your New Year’s resolution work is 100% mental.


Keep moving, day after day, step after step. Move when it’s cold; move when you’re tired; move when you don’t want to keep going or even get off the couch. The toughest part of any exercise program is getting out the door. Once you get started, it’s almost impossible to stop.
Happy 2018. Here’s to your health, fitness and success.

Should you wear hand wraps for Muay Thai?



<<The content in the article below was originally written by and for >>


Chances are that at some point towards the beginning of your training you were told you need hand wraps to wear underneath your gloves. Hand wraps of course make your hand safer, but not many people actually know how they do that.

How can hands get damaged?

If we break any combat sport down on a basic level, we can see that the hands take impacts in two ways. The first is through striking, where the hand is used to harm the opponent. Usually this is through punching, but not always. Depending on the sport and rules, hammer fists and back fists can sometimes be legal moves. The second way the hands receive impact is through blocking. This could be punches, knees, elbows or kicks, some of which may be pretty powerful. When blocking it’s not always the back of the hand which gets hit. Sometimes it’s the side of the hand, or in some cases even the palm, through deflections. Take a look at the Muay Thai long guard for example, where the palms are facing the opponent. It’s easy to see how a strike could hit the hand wrong.

As padded as boxing gloves are, there isn’t always a lot they can do to protect these blows. Instead think of gloves and hand wraps as one system, with one layer to protect your opponent, and one layer to protect yourself. The hand is formed of 27 small bones, all of which take a huge amount of shock with each hit. Tight, well-fitting hand wraps hold everything in place and reduce a lot of the ability for bones to break or fracture by giving them support.

What types of wraps are there?

There are really two categories of hand wraps, professional wraps and training wraps. Professional wrapping only really happens in fighting, consisting of layers of thin gauze and tape, which is often applied by a cornerman or trainer. What most people refer to when they say ‘hand wraps’ are the ones used for training, which you wrap up yourself. They’re the ones we’re mostly referring to in this article.

Training hand wraps are themselves broken down with a few different options. Some hand wraps have a stretch to them (often you’ll find these as ‘Mexican’ hand wraps), meaning they fit the hand tighter and often form to the shape of the hand a lot closer, and then some hand wraps are non-stretch, which are usually (but not always) a slightly thicker material which fits slightly differently and doesn’t risk being too tight. Both types will do a great job at keeping you safe, so the fit is really down to what you prefer.

The other factor in a good hand wrap is the length. Wraps usually come in two sizes, 120” (around 3 meters) and 180” (around 4.5 – 5 meters). We would always suggest if possible to go for the longer length, as it just gives you that added protection, and allows you to cover the thumb and between all fingers, whereas the shorter lengths can sometimes… Well… Be a bit too short. We find that wraps with a thinner material tend to provide a better fit. Hand wraps can vary a lot though, so try and do your research before buying the first pair you see.

Inner gloves are also an option, and when you’re in a rush before a short training session, they can be a great option to have available, however the protection will never be as good as hand wraps because of the way inner gloves fit on the hand. If you have the time and you’re doing a standard length training session, then always opt for hand wraps if possible. Some fighters even use both inner gloves and hand wraps, for best of both, however that really depends on the size of gloves you use and what you personally find most comfortable.

How should you wrap your hands?

When wrapping your hands there are 4 key areas to remember. Your wrist, your knuckles, your thumb and in between your fingers. Every fighter has a slightly different wrapping style, however the basics tend to be the same. After a while your wrapping technique will become muscle memory and you’ll just be able to wrap up without even thinking about it.

We don’t currently have any tutorials to show you wrapping techniques, but here’s a great tutorial from Title Boxing, with Douglas Ward from The Underground Boxing Company which explains one method quite nicely.

When do you need to use them?

The short answer? Every time.

You should really be using hand wraps whenever you’re wearing a pair of gloves, to make sure you always have maximum protection, regardless what sort of training you’re doing. Most gyms won’t even let you box without some sort of hand wrap or inner glove.

While wearing hand wraps with boxing gloves is fairly obvious, people tend not to think about it when it comes to MMA gloves. Despite being smaller in size, you can in fact safely fit hand wraps on underneath most pairs of MMA gloves, which seeing as MMA gloves have less padding than a boxing glove, is incredibly important. When wrapping hands for MMA you may want to find a wrap which puts a bit more emphasis on staying clear of the palm, as it makes grappling a little bit easier.

So how do hand wraps actually make it all safer?

Well if you consider the many angles blows can come from, the hand, wrist, knuckles, fingers and the thumb all need to be protected. Good protection of course relies on having a good wrapping method, however having a good wrap can:

  • Provide extra padding to protect the knuckles from direct impact
  • Prevent the knuckles from separating/smashing together
  • Prevent your fingers from pushing into your palm
  • Reduce sudden movements in the thumb
  • Add an extra layer of padding around the back of the hand, reducing shock from direct impact and softening vibrations in the hand caused from strikes on the knuckles
  • Help keep the wrist straight and reduce the risk of sudden unwanted movements


Hopefully you’re now a bit more aware why you should be wearing hand wraps when you train, and the injuries they help to prevent. Hand wraps will never make you immune from injuries, and accidents still happen, but it’s important to know you’ve minimized the risks as much as you can.


Why do you need to wear hand wraps for Boxing, MMA, Muay Thai and other combat sports?

11 Tips For Newcomers to Muay Thai


1. You don’t need to be in shape to start training Muay Thai. MuayThai is a skill based sport. If you focus on the techniques you are being taught, drill them with focus and patience you will naturally get more conditioned as you practice, being able to do things faster and harder as you get better. If you are gassing out on the first round of pad work try going lighter, it will help you focus on your technique anyway. Sure the warm ups and the conditioning drills will be challenging at first, but you probably signed up to be challenged and improve your fitness. Besides, your instructor and the other students know you are new. No one expects you to be in top shape coming in and no one will make you feel bad if you aren’t. If you feel genuinely uncomfortable in class find a gym that makes you feel welcome. There are many different types of Muay Thai gyms with different vibes and gym cultures. If you are lucky enough to live in a large urban area you should have a variety of gyms to choose from.

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