One thing I’ve learned from being a child, raising my kids, and teaching kids is...keep them active! You have to keep your kids active and let them be physical. These days, there are so many screens to keep children occupied that fitness activities can suffer.
 
Children are our future. We need to teach them well; give them the tools they need to succeed and encourage them to flourish.

Primarily, fitness is good for their overall health. It also teaches them balance and coordination while their bodies are growing and changing. What’s now also being touted are its benefits in reducing future symptoms of anxiety and depression.
 
When putting your child in sports or martial arts the benefits extend to their mental growth and the establishment of habits that will give them strength in the future. They learn to be on a team, they learn to work hard to achieve goals, they learn to be competitive, they learn to be disciplined and to be respectful, they learn humility, and they learn passion and drive.
 
In these physical activities, nothing is given, all must be earned, and kids learn to set goals and work hard to earn the things they truly want.
 
Kids need to be active they need to be physical. Find something physical for your children to do. It’s more important than you probably ever thought.
 
Lastly, on this note, find the right environment for your child. There are toxic people who should not be in a position of influence so be sure you are feeling the vibe of potential schools or teams’ you vet for your child. 

They are not just the future of our world...they are your future, your greatest achievement. Always remember that.

You can bring your child to Rad Muay Thai in Aurora, Colorado and attend a free Muay Thai Martial Arts class. It's a great way to decide if you feel comfortable with them training with us and you can visit the facility and ask Kru Rad any questions or concerns you may have. Contact us today to schedule your session. 

Your body is the best piece of equipment to use when you need a good workout. Your legs are your foundation, they carry you wherever you go. You want to be sure you keep them strong. My martial arts students really understand the importance of strong legs. Muay Thai is the art of 8 limbs so your legs come into play often. No matter what fitness level you are at, combining these three leg movements will give your legs a great workout.
 



​​You can begin with a simple warm up for your body, especially your legs by jogging in place for 3-5 minutes. This helps to get your blood pumping and loosen up your joints.
 
It’s important that you stick to the rep count when completing this circuit. Depending on your fitness level, you may need to rest in between exercises. Give yourself 10-20 seconds between each exercise, however, try to push yourself through each motion as much as you can. You’ll feel the burn, especially during the squat pulse, but this is where the magic happens. If you feel genuine pain, stop or rest, otherwise push yourself!
 
Have a good workout!
 
Workout #1
4-6 Rounds
16 Air Squats
30 Squat Pulse
8 Squat with a switch step

Workout #2
4 Rounds
5 Air Squats with 10 second hold on the 5th squat.
(Extra points for elevated heels.)
 
Workout #3
4-5 Rounds
20 Animal Squats
10 Gorilla Hops


​Check out the guided video below for advance explanation of movements. 

For more body weight exercises, download Rad Bod in the Google Play or Apple Store.

Have a great workout!

​Yoga is a time-honored practice that can be as simple and low-key as you like, and new advances in technology can help you make your sessions go even more smoothly. Combined with the right equipment, you can turn yoga into a lifelong passion instead of it just being something you do after work. Much of the dedication and ability to advance in yoga is internal rather than external; your thoughts are just as important as your ability to hold a pose. Apps that help you concentrate and find the right instructor are among the tools you can use to give your yoga practice a serious boost.

If you’re ready to reach new heights in your yoga practice, Rad Muay Thai suggests the following tips:

Find a Well-Trained Teacher in Each Style

For those who have been practicing yoga for a while, it may feel like time to find a different style or a different teacher who has a more advanced approach.

Trying a new style of yoga broadens your perspective. If you have been practicing Bikram yoga, for example, trying restorative classes could be a great addition to your regimen. And while all teachers should be able to handle beginning to advanced students, you may want a class that is more focused on intermediate skills and above. To learn more about different styles, you can take online quizzes or look through roundups to decide which ones catch your eye. When you do decide to join another class, you may need some extra equipment, such as blocks or bands.

Note how you feel after the class. You can try logging your impressions right after class on a journaling app for your phone, so you have access to the notes wherever you go. After a few classes, review the notes to see how your perceptions of the style or teacher have changed.
​
Look for a teacher who can effectively explain new terminology and techniques of a new yoga style. No matter how long you've practiced yoga, there’s always more to learn. Remember, too, that you're not going to connect with all teachers, and not liking the way a teacher does something does not necessarily make them a bad teacher.

Train Your Brain Not to Zone Out During Poses

Many yoga styles incorporate forms of meditation along with poses, but for beginners, staying on track mentally can be a challenge. One way to handle this is by combining mindful meditation with each pose. Many of today’s yoga teachers actively promote mindfulness during each pose.

Every time you get into and hold a pose, try to be present. Become aware of how you feel and how your body seems to react to the pose. Just observe. If you realize you've zoned out, just become present again. No judgment.

If you have trouble staying mindful, try addressing the energy of the space. A contrary atmosphere can get in your way, so do some decluttering, open your windows, and encourage only positive thoughts and words in your household. It’s important to have an environment that’s working for—and not against—your progress.

Set Intentions and Goals for Each Session

​Every class you attend should have a goal and intention attached to it. These can be expansive and cover several classes, or they can change every class. The goal is what you want to accomplish (e.g., holding a pose for longer without shaking). The intention is what you want to focus on mentally, such as letting the session bring you a feeling of peace. Goals and intentions sound similar, but goals are more concrete while intentions are more spiritual.

Your goals and intentions should be personal. Don't take on other people's goals or intentions. One way to stay on top of your goals is by gauging your progress, and again, tech rises to the challenge. A fitness tracker like the Apple Watch Series 6 can be just the ticket, since it monitors things like calories burned, heart rate and even your movement outside of workout sessions.
Expanding your personal yoga practice takes time, but it will happen if you put in the effort. With apps to help you out and sturdy equipment that helps you feel comfortable, you can advance your yoga knowledge to incredible heights.

Connect with Rad Muay Thai for more fitness tips, as well as for instruction for adults and youth in Muay Thai, kickboxing, Brazilian Jiu Jitsu, NoGi submission grappling, and fitness bootcamps.

Cardio kickboxing is an intense and fun activity to either begin your fitness journey or add to your current workout regimen. Kickboxing is not difficult to get into, even if you’re a beginner. Let’s prepare for your first kickboxing class.  
You’ll need a few extra pieces of equipment for cardio kickboxing. You should buy all of these items new for hygienic purposes.

Boxing Gloves – just as anything else, there are different levels of quality when purchasing gloves. Find a nice pair of boxing gloves that are your favorite color or a rad design that you fall in love with, preferably ones that don’t break the bank. By all means treat yourself, but you don't really need to spend a lot of money.”
You’ll want to look for 10oz-16oz gloves. The higher the ounces, the more padding, protection and space for your hand. Our pro-shop has an array of gloves available for purchase. 
 
Hand Wraps – these are needed to provide your fists & wrists with extra protection for all those punches. You’ll need to learn how to wrap your hands. I recommend watching a YouTube video and practicing a few times. You can purchase good old fashioned hand wraps which allow you to control the support based on how tight you wrap, or there are gel hand wraps available which you simply slip onto your hand, whichever you prefer. Our pro-shop does have hand wraps available. 
 
Mouth Guard – this is optional. You will not spar with any of your gym mates during class. However, some people bite down hard when they kick and punch during their session. If you find yourself gritting your teeth or clenching your jaw, a mouth guard can protect your teeth.  ​Mouth guards are available in our pro-shop.