resolutions wordcloud

New Years Resolutions

New year’s resolutions are great! They are plans to take action in your life. However, that’s all they are, PLANS.

While the welcoming of a new year is a great trigger for a lot of people, you can actually start resolutions at any time! Start one today, start it for next week, start it next month – just be sure to be a person of your word and do it!

Here are 8 tips to set your resolutions AND stick to them. All in time to get a running start on 2018!

Resolution (noun): A firm decision to do, or not to do something.

  1. Know your WHY

Why are you making this change? What’s your biggest priority in your life? Set your goals accordingly, and you’ll have a substantially better chance at sticking to them. Firstly, because it’s something you want to do. And secondly, because you know why you’re doing it.

  1. Baby steps

You can’t run a marathon on 2 January (if you only start training on 1 January). Set some staggered, and attainable goals. While holding yourself to account, you don’t need take an ‘all or nothing’ approach. Something is better than nothing, obviously!

2.1. By the same token, substituting bad for better, is better than maintaining bad habits.
  1. Plan – Plan – Plan

These days it can be seen as boring to make firm plans. “Let’s see what happens”, … “Play it by ear”, … “Life is what happens to you while you are busy making other plans” – That’s all just hippy talk. Set a goal, make a plan, write it down, and just do what you said you will!


  1. Break it down

Make smaller achievable goals, with timelines, so that you can tackle your largest resolutions.

  1. Go Public!

Tell someone about your resolutions. It will make them real (the resolution, hopefully the person was actually real). Your family, friends, coaches, teammates or even your social media followers can keep you accountable to your goals after you tell them about them.

  1. You can also bring others along with you!

Have a sensational goal? Share it, and someone else might pick up that torch with you. Working together (directly or indirectly) will increase both your chances of reaching your goals.

  1. Track yourself … to give back to yourself

Small goals deserve small rewards. Conversely, large goals deserve large rewards. Just make sure your reward doesn’t set you back!

  • Saving money for a mortgage? Don’t make the reward a shopping spree!
  • Lose 3% body fat? Don’t make the reward food related!
  • Travel debt free? Don’t take a reward tour on credit!

Your training goals, just like financial and career goals aren’t going to happen overnight. There will be excellent weeks with great growth, and there will be plateaus or obstacles to work past. WORK AT IT. If it were easy, everyone would have done it. But instead, we’re going to see you do it, and celebrate at the finish line!




Willpower is a finite resource, but YOU can access more!

Have you ever heard of ‘decision fatigue’? It’s what happens when you’ve been worn down through the day, deciding on everything from what to wear and where to sit, through to major business decisions or whether to go to Simon’s birthday on the weekend.

We have the most willpower (mental fortitude) in the mornings. However, by the evening – when a lot of us train – we are weaker and succumb to temptations more easily.

So how do we get past this block? We create habits! Habits are very powerful tools in our training arsenal. A well established habit will override a mild temptation or lapse in willpower.

Three stages of a habit

1. The Cue. Identify or create a trigger that tells you that it’s time to carry out a routine.
It can be an alarm – morning alarm for early sessions, or a calendar reminder for lunch and evening trainers. Or, maybe you’re a visual cue type person. Try keeping your gym bag in sight, so you have a constant reminder of your appointment with the gym.

2. Routine. In the case for training – is the physical behavior that follows the cue.
You leave home or work, get to the gym, and get ready for the session. Structured classes are handy to take away the decisions for what to do. Try limiting the chances to divert from your path to the gym.

3. Reward. The stimulus that we receive as a result of finishing the routine.
Remember the immediate euphoria after a hard session? The Oo-Rah at the end of a Lycan session. The handshakes at the end of jits class. The fist bumps at the end of a striking session. Or a big sweaty hug, showing your respect for some excellent sparring with a teammate. And don’t forget the longer term results from the training! Better fitness, improved shape, upgraded skills, and shaping yourself towards being the best version of you!

Other tips:
Plan ahead – pack your bags the night before so you can remove a barrier to completing your habit the next day.
Be accountable – tell people about your habits and associated goals to create more drive for your actions.
Commit – to at least 3 weeks (21 days) and see the habit flourish
Have fun / share the fun – share your passion for martial arts and fitness with those around you. Whether you’re a self professed ‘team captain’, or able to encourage the person next to you – we’re a team, and teams go further together.

What are your cues, actions and rewards? Comment and share.


Getting the most out of your first month training boxing

Getting the most out of your first month training boxing
3 tips from coach Pradeep Singh when starting your boxing journey

Learn the rules and fouls in boxing.
Can you hold? What is the definition of ‘back of the head’? Can you push someone in a fight? There are a lot of assumptions about what boxing is and how it is scored. For your own development, and the safety of your training partners, you should take a minute to look up the rules. (I prefer YouTube videos)

This will also make viewing boxing fights more interesting, as you’ll know who’s winning and how the referee is adjudicating before half of the room does.

Happy Feet
Footwork is arguably the most important element of boxing. All beginners often think it is punching, but how can you build a house without a foundation? Concentrating on your footwork early will prevent poor habits from forming. You will find your balance improve, and as a result, your punching power will increase. And who doesn’t want more power, right!?

Learn how to punch
This seems very obvious, but quite often beginners try to learn a 20 punch combo, an exotic punch, or something else they found off YouTube – before establishing their jab and cross. Introduction and fundamental classes are essential for learning to punch correctly, which could save your hands from injury and better your defense.

Boxing correctly is not only for boxers with aspirations for fighting. It can be more challenging to punch with good form, and therefore increase the workout.

So whether you’re boxing to get fit, release the pent up energy from your day, or looking to become the next Muhammad Ali – learn the proper form and technique to see your results excel.


Getting the most out of your first month training MMA

Getting the most out of your first month training MMA

3 Tips from MMA Coach Jeremy Wharerau

1.Go slow to learn fast

A lot of beginners try to hit as hard and fast as they can. The problem with this is that all technique gets thrown out the door, and a bunch of bad muscle memories are formed. Instead, forget that you’re trying to hit something at all. Just focus on slow controlled body movements, creating the correct muscle memory. Once you develop good muscle memory through slow controlled movement, add the speed and power last.

2.Learn how you learn best

We are all unique creatures whom are shaped, move, think, and process information differently. Understanding how you learn best will sky rocket your MMA development, as you can apply that process to whatever technique you want.
To figure out your optimum learning process – take note of the “light bulb moments” when a technique or movement clicks for you. Think about the entire process leading to the light bulb. All of the who, what, where, when, how, and why questions are important to understand the process as to why that technique clicked at that time.Then try repeat that process with other techniques constantly refining your learning process until you know how you learn best. This is a very hard thing to learn about yourself but once you do sky’s the limit.

3.Learn MMA last

It’s important to learn the fundamentals of boxing, muay thai, wrestling, and Brazilian jiu jitsu first. Build your training schedule to incorporate striking and grappling classes so that you can then learn how to put the different martial arts together in MMA sessions.

This famous quote from Bruce Lee is the key philosophy to base your MMA training around … 





5 Reasons to train MMA

5 Reasons to train MMA

1. Burn, baby, burn! (like a disco inferno):  You can burn up to 1,000 calories an hour while practicing mixed martial arts. Training MMA can get you into the best shape of your life! I say ‘shape’ because ‘weight’ should only be a consideration for competitors around fight times. Don’t be deterred if you actually put on some ‘weight’ after you start training, it’s more than likely muscle, and I’m sure you’ll be a fitter shape!

2. Friends & networks: There’s a popular African proverb that says, “If you want to go quickly, go alone. If you want to go far, go together.” MMA is a sport that competes as individuals, however, there is still so much to be gained from the relationships you make within the team. Your teammates can:

  • help you improve your techniques,
  • keep you accountable to your goals,
  • provide a social outlet with people of similar interests, and
  • extend your networks past your usual reach.

3. That ‘cathartic’ feeling! It’s that feeling right after you finish a great session, where you feel the tensions and anxieties of your life melt away. Even if only until you arrive home, or back to work – it’s that rush of endorphins that draws us to the gym, and keeps us coming back. It get’s us out from our cosy beds on cold mornings, or away from the bar on tough days at the office. The release of stress through physical activity can boost your energy levels and help re-balance your perspective.

4. Self-esteem & confidence It is broadly recognised that physical exercise can boost confidence and self-esteem. One way this can be achieved is through learning new techniques, developing / refining skills, and generally gaining more knowledge of your own abilities. You shouldn’t be surprised that after training MMA, ‘that work emergency’ wont throw you off your game. This is because that ‘emergency’ isn’t trying to punch you in the face (hopefully!).

5. Build discipline & focus Starting is the toughest step. It takes the most effort to move from a standstill to running. Once you get moving and form the new habits of regular training (which will be easy considering the above benefits) – you will be able to invest your willpower into making more good decisions, and forming your next set of habits in your life.



5 Solo Drills you can do to help your Muaythai

Training on your own is part of the sport some times, so here are 5 drills I like to do as part of my training to be more efficient with time.

1. Shadow boxing. This seems like an obvious one but it’s a great chance warm up and work your technique without impact on your body. I also use visualization in my shadow boxing, instead of randomly throwing shots I visualize an opponent sparring in front of me and work my defenses, attacks and footwork.

2. Tabatha bag work. Tabatha is awesome for fitness! Find a long bag and start with 20 seconds of technique combinations at lower intensity and then 20 seconds of high intensity with hard and fast combinations. Do 8 rounds of this then have a minute rest.

3. Clinch work on bag. Lock on to a heavy short bag, pull and push the bag like you are in the clinch driving knees in at different angles. Practice your pop back straight knees and continuous knees, it’s also a good way to practice hard elbows.

4. Plyometric work is great for developing explosiveness in your Muaythai. My favourite plyometric drills are box jumps including one legged box jumps. Gradually build up the height on the box jumps ensuring that both feet are landing cleanly so you can stabilize on top of the box.

5. Ladder drills help with speedy footwork and agility. There are heaps of different drills to try the aim is to be as quick and light on your feet as you can. I usually start the drill at half speed and build up the speed as I get more comfortable.

I try to keep drills simple but also challenging, since it they are ‘solo’ drills it’s best to choose ones you enjoy as you get what you put into the drill.

Claire Foreman


What to expect in your first month of training in BJJ?

Brazilian Jiu Jitsu (BJJ) is an incredible sport and a martial art in where you never stop learning. For an average person it takes 10-15 years to earn their black belt and that’s because BJJ is extremely difficult. BJJ can be practised as a hobby, a competitive sport, a way to get fit, stress relief, a social outing and a very effective form of self-defense.

In your first few sessions, you will learn the fundamental moves and concepts which will carry you through to more advanced techniques later down the track. Usually you will repeat the technique on a partner without any resistance, which is called drilling. The next step of training is where you test out the technique or sequence you just learnt with live resistance from you training partner. This is a great way to give you feedback on how effective your execution is and where it could be improved. Probably the most enjoyable part of training for many is the sparring part – or ‘rolling’ as we call it in BJJ. This is where you train with full resistance with an aim of having positional control over your opponent and eventually making them ‘tap out’.

In your first month of training, you should expect to have a lot of fun. You may see yourself dominated by a smaller, but more skilled opponent, which means that the sport you are choosing to do actually works. You will learn new skills, meet some wonderful people and become a part of a friendly community. You will get fitter but also realise that the more efficient you become at the technique, the easier it gets. You will learn about patience and discover things about yourself – be it on a physical or emotional level. The beginning is often tough, but all you have to do is keep turning up with an open mind and be ready to learn. Training BJJ for whatever reason you may choose is a journey absolutely worth having.

As they say, a black belt is a white belt who never quit.

Livia Gluchowska