Crushing a big goal often means scoring smaller daily wins. Whether your mission is to learn a new skill, get fight fit, learn how to throw a punch, enter the ring, or simply change up your workout routine - goals (especially ambitious ones which we tend to make at this time of year) require small tweaks in daily habits. Daily wins are key to long term success. Our instructors and fighters know this well and have been keeping in shape through the holidays to help you take on your New Year!
Are you ready to build a new you?Together, lets take the first step. Challenge yourself to 2 classes or personal training sessions a week and then 3 by the end of the month. Before you know it, you will be surrounded by a like-minded, adventurous, trying-something-new-crew whose contagious energy will keep you pumped and in action.
Smashing daily goals turns to smashing monthly goals, and before you know it success is much closer than you may think. The key to staying focused and motivated, is to concentrate on the smaller steps that lead to the better version of you. Build one brick at a time.
The best workouts dont feel like workouts at all - you have fun, you burn a ton of calories, you feel stronger and more confident, and you meet some pretty inspiring people along the way! This year, try a class or a personal training session with one of our experienced trainers. We are here to help you crush your goals!
University time is the odd little gap in our lives that seems like a blur. It's often (but not always) a combination of classes, exams, parties, and weird roommates. These are the formative years of young adulthood, where students get degrees and a shot at real life. But going through four-plus years of schooling is never easy, no matter how much Van Wilder says it is. It's all about survival. If you're not prepared mentally, emotionally, physically, and spiritually, you're toast.
A wise master once said...
“The martial arts are ultimately self-knowledge. A punch or a kick is not to knock the hell out of the guy in front, but to knock the hell out of your ego, your fear, or your hang-ups.” - Bruce Lee
Ego, fear, and hang-ups are always lurking in the life of a student. Ego comes in many forms, from thinking you don't need to study for exams to judging that a class is not worth your time. Hang-ups and fear can cripple your decision making and poor decision making always means future problems.
Valuable Life Skills
In Muay Thai, you will learn respect, discipline, and focus. Drills, training and being around like-minded people burn these traits on your mind like a branding iron. Daily practice of these life skills turns them into habits, and it becomes second nature to you. You'll develop self-confidence and high self-esteem, two essential traits of successful people. These life skills translate well into everyday school life and beyond. In everyday situations, you will get hit and knocked down. Things won't go your way, and all your plans will fail. Muay Thai teaches you how to roll with the punches and how to persevere. You'll get back up stronger and more determined to conquer your failures and win.
Learn How to Focus
With the myriad of distractions that plague university/college life, the lack of focus is rampant. In Muay Thai training, a lack of attention can lead to missed strikes and getting hit in return. You need focus and consistency to land your attacks, and Muay Thai will teach you to do both. Imagine what focus and persistence can do to your studies?
Muay Thai VS Stress
Stress sucks. And school stress can sometimes feel unbearable. You need an outlet to blow off some steam! Muay Thai is a fantastic way to help ease the pressure of being a student. Some students can burn up to 1,000 calories for a 60-minute session. This will get your heart rate up and release feel-good hormones called endorphins. Not only will you get fit and healthy with Muay Thai, but you'll also feel super good after a workout. The support structure of Muay Thai, from your Kru to your training partners, is one of the best things about this art. People will really go out of their way to help you reach your goals inside and outside the gym. Hey, you can even take out all your frustrations out on the heavy bag if you want... Just leave your sparring partner out of it!
In a Nutshell...If you want to survive the school year with your wits and health intact, Muay Thai is your wing man. It's a beautiful and highly social martial art that builds character and lasting friendships. Muay Thai can provide you with the perfect building blocks to accomplish your goals and become a champion of life.
Various forms of martial arts have long been practiced in cultures around the world. They have an incredibly rich history and (proven track record of…) that’s for good reason! Quite honestly, there’s nothing quite like Muay Thai better in the world than martial arts to tone down your body, strengthen your mind, and soothe your soul. Let’s break this down a little bit for those of you unfamiliar with the benefits of Muay Thai and other forms of martial arts.
A Better Lifestyle
Taking on Muay Thai is a catalyst for leading a more healthy & sustainable lifestyle. We won’t lie to you - any kind of martial arts is intense. You’ll be expending more energy than ever and therefore, your body will need more clean energy to perform. You’ll need to improve your diet, eat more clean superfoods, and have meals regularly to continue your training.
In addition to your eating, the intensive training of Muay Thai will pump your brain full of endorphins (AKA the happy brain chemical). These are not only going to make you feel happier - they’re going to make your mind stronger with every day that passes.
A Big Self-Confidence Boost
Now, we don’t have to tell you that many of us could use a little help in the self-confidence department. We’re sure that you yourself have had issues with believing in yourself and putting your best foot forward.
This is just another way that Muay Thai, as well as other forms of martial arts, benefits your mind & soul. Imagine the day that you master that expert technique you’ve been working on day in and day out. Once you nail it and show off to your instructor, you’ll feel an overwhelming sense of accomplishment. That feeling of, “Wow, I just did something INCREDIBLE” - now that’s how you build self-confidence.
With Muay Thai you’ll push your body and mind to their limits. With every day that passes, you’ll be looking in the mirror with a newfound appreciation for who you are and what you’ve accomplished.
A Lesson in Morals & Values
If you’re looking to get a boost in the morals & values department, then look no further. than martial arts. Yeah, who knew that letting out all of your physical energy could teach you so much?
If you ask any single great Muay Thai Fighter in the world, they will tell you that the lessons they learned during their training made them who they are today. In fact, they probably would be nowhere close to where they are without those teachings! They turned to Muay Thai to find a sense of direction and purpose - finding so much more in the long-run.
The thing about Muay Thai is this... What you learn in the studio trancends showing off your moves to your instructor or nailing that technique you’ve been working on. The things you practice and the lessons you learn can be directly applied to every single aspect of your life - at the office, at the dinner table, when you’re out with friends. With Muay Thai you will learn the values of dedication, hard work, teamwork, collaboration, loyalty, and so much more.
When the Blues Kick In, Muay Thai Kicks Back
February is a tough one. There is no putting it lightly that depression is a real and hot topic for a lot of Canadians. Sometimes, the blues may feel like the hardest fighter we have ever encountered, but that has never been an issue for Muay Thai fighters. The harder the opponent the more opportunity it presents for improvement and that is the ultimate goal.
---- Cut to, we’re now in the ring deep into our fight, giving it all we’ve got but we are losing, backed up in the corner, too tired to keep our guards up and eating all the shots, And depression is the other opponent with the extensive experience, record breaking winning streak and knows the pressure points of our mind, and keeps attacking us there. This is looking impossible, but not quite. There is still one more round left and a knockout is up for grabs. But we gotta change up our strategy. ----
Depression often attacks us when and where we are most vulnerable. It is a kind of psychological pain that originates from a lack of ease about who we are, our purpose, the state of the world etc. This is often experienced when we feel routine, empty and stuck, going through the motions of life. This slowly chips away at us until we are left feeling utterly helpless and powerless to the events happening around us and we no longer feel the zest for life. This vulnerability in ourselves is what affords depression it’s strength. Feeding off of our vulnerability, depression knows how to attack to survive.
Our contender (depression), has a signature attack plan, it is seeking our weak spots and looking for us to react. At this point, a great fighter knows that studying the patterns of the opponent and responding accordingly with precision and impact will end the game victoriously. And that is our goal.
We asked the Kru-Munnity for some tips on how they have used Muay Thai to beat the blues...
But unanimously, the best trick of all is to treat ourselves. Many in our community highly recommend taking a mental day, spend it nurturing your feelings, feed your emotions, cue netflix, kick your feet up, and have a great mental health day. Have a laugh. And if the tears come flowing instead, allow them. What are tears but chemicals being washed out from our bodies? If you're starting to feel better, then this might be a great time to grab a notebook and tell an empowering story about yourself.
If none of this is working - our door at Krudar Muay Thai, is always open for you to come in and smash out whatever happens to be on your mind, no explanation needed.
The above suggestions are simply tools that members of our community have used to combat the blues. We are not mental health experts or trained therapists. We share these stories and tips from members of our community who have improved their lives through training Muay Thai. Training has helped them build the self-esteem and confidence needed to tackle some of the life's toughest challenges. We are blessed to live in a country full of incredible resources. For more on metal health and depression, please visit the experts below:
Kids Help Phone
Toronto Distress Center
GUEST POST BY JANICE LYN
A famous quote by Hippocrates, “Let food be thy medicine,” states the very importance of what food can and should be to us. Its purpose is not just to fill our physical hunger. There is a larger value of food in our lives. Food is often the root of our cultural background and the motivation for social gatherings. Yes, food is our medicine. It is our comfort, it is our source of energy and nutrients, it can bring back nostalgic memories of family and friends but, like anything else, it can be abused and can be bad for us without proper education.
Most North Americans consume the Standard American Diet, aka the “SAD” diet. In choosing convenience over health, the SAD diet is comprised of mostly red meat, dairy products, processed, artificially sweetened foods and salt. The SAD diet, is in fact, very sad and if the saying, you are what you eat, holds true, we shouldn’t be surprised that in North America and various parts of the world, depression is on the rise.
While mental health can have psychological and neurological causes, sometimes nutritional factors can have an effect. For example, hypoglycemia causes mood swings, anxiety attacks, fits of anger, agitation, crying spells, constant worrying, nervousness or depression. Food allergies cause inflammation or spasms to occur in various tissues of the body. If the organ affected is the brain, symptoms may include convulsions, learning disorders, mental confusion, anxiety, panic attacks, behavioral problems, uncontrolled anger, emotional outbursts, dyslexia, crying attacks, nightmares, hallucinations, delusions or paranoia. Any food has the potential to produce mental symptoms. Oftentimes, the most problematic foods are foods that you crave and cannot do without. Wheat, sugar and dairy are the most allergenic foods.
Our mood can be compromised by a diet high in adulterated fats, sugar, salt and low nutrient foods. Nutrients are critical for the biochemical processes that produce brain neurotransmitters which affect mood like serotonin and dopamine. Poor fuel negatively affects social behavior and toxins like pesticides, herbicides, food coloring and preservatives can have a disastrous effect on the central nervous system and brain.
Even when faulty nutrition is not the cause, good nutrition can always help. Start with a predominantly plant based diet, whole nutrient dense foods, low glycemic foods and incorporate fermented foods. Eliminate or restrict caffeine and alcohol. Ironically, we usually seek caffeine to get our body moving in the morning and alcohol to calm down at night. The problem is, both increase cortisol levels (stress) and inhibits proper sleep. You can opt for green tea instead of coffee to get you going in the morning. It still has caffeine but is a great source of antioxidants and has theanine which has a calming and balancing effect to caffeine. Additionally, eliminate refined carbohydrates, eat colorful whole foods, increase potassium and decrease sodium containing foods, address food allergies and avoid food additives.
Next, go to your medical doctor and have bloodwork done to see if you are deficient in any vitamins or minerals. You can start with a good multi-vitamin (quality is key) as a foundation to ensure all your bases are covered and may choose to include the following:
Antioxidants – protect brain cells from free radical damage (blueberries, colorful vegetables, dark leafy greens, pomegranate, goji berries)
Vitamin D – known as the happy vitamin. Neuronal tissue has abundant vitamin D receptors. Vitamin D supports positive mood (cod liver oil, fatty fish (tuna, salmon, mackerel), egg yolk, cheese, liver)
Magnesium – good for anxiety and panic attacks. It acts as a natural tranquilizer and is anti-inflammatory in the brain (dark leafy vegetables, beans, nuts, brown rice)
B complex – for energy production, metabolism, methylation, support neurotransmitter production and function (fish, poultry, meat, eggs, nuts, nutritional yeast, leafy greens, beans)
Essential fatty acids – fish oil – as good source of omega 3 fatty acids which helps to combat inflammation and maintains cell membrane integrity. Deficiency is linked to depression (Cold water fish like salmon, mackerel, sardines, flax seed, chia seeds)
Zinc – is involved with all hormone production and has important roles on brain physiology and function (oysters, nuts, shellfish, sesame seeds, pumpkin seeds, garlic, dark chocolate)
Amino acid complex – helps to convert to feel good hormones like serotonin and dopamine (meat, poultry, fish, nuts, seeds, beans)
Probiotics – keeps immune system strong (kimchi, saurkraut, kefir, kombucha, tempeh, miso, nato)
Fibre – to increase elimination of toxins (fruits, vegetable, ground flax seed, psyllium husks)
When I first started muaythai I fell in love with it because 1) I really loved the culture of the gym and how everyone was treated like family. 2) It was the hardest workout I ever had. There is something about tough love that keeps us coming back for more. Maybe it’s the security of knowing that if we continue to train, practice, get back up when we get knocked down, endure the pain, that we will eventually get stronger and overcome the challenges of muscle fatigue, lack of cardio, not being able to skip or kick, or being able to do 1 more push up or pull up than the week before. It’s the challenge but also the trust that you are going to get better if you just keep pushing forward. I remember the little girl inside me that jumped for joy when, after feeling like a truck patrolled through me after pad sessions with Kru, the smallest one word notion of approval like, “good” would make me feel like a million bucks because for the past month it felt like I was doing everything wrong.
When we train, we are training our minds to be strong, to not be afraid of change or constructive criticism and be open to failure because that’s where growth comes from. These are the same things we fear in life outside the gym, the same feelings one can feel when depressed. In essence, muaythai trains us to overcome the feelings of depression by training our mental to think positive in times where we feel stalled and helpless, to know that by moving forward or even changing the angle of our approach, an opening will appear for our money shot. And boy does it feel good to hit something when we have all this pent up frustration, anger and emotion. It’s that magic word, “ISH!” that allows us to let everything go (ISH!) and live in the moment (ISH!).
Sleep and rest is highly underrated. I would be the worst advocate of sleep and rest because it’s hard to prioritize when you are blessed with a body that requires little to no rest to function and a mind that is stubborn enough to stick it though and ignore the physical cries of fatigue and pain. How I would have loved to see my performance if I consistently had good rest.
Sleep is where your body recovers. Your body cannot be awake and recover at the same time. Sleep is your body’s time to heal and detoxify itself of the environmental toxins and chemical stresses of the day. With little to no sleep we accumulate toxins and this leads to feeling tired in the morning, slow to react, moody, inflamed and in pain. Chronic sleep deprivation can lead to more serious problems like heart disease, diabetes, increased incidence of injury, mental illness and even cancer. Learn to listen to your body. You’re in it for the long run so take care of your health span and protect the quality of life you will have when you’re over 60.
When you EAT healthy, TRAIN and practice good REST and SLEEP and REPEAT you are building a habit of good mental health. You are taking charge of your body. You are accountable for your presence at the gym and what you eat. If you’re feeling weak, the magic of the Krudar family is that your training partners or your trainer will pull you up when you are feeling down. You build a habit of feeling confident because you can feel it from within and you will believe it because you will see the results in the mirror from your hard work. Everyone craves independence. Choose how you want to feel, how you want to look and the type of people you want to surround yourself with. Remember you have a choice.
I envisioned myself becoming a national athlete and representing Canada on an international stage, two years later, this vision became a reality. Join me.” - Yumiko Kawano, Pan-am Gold Medalist
In a world where #hustlehard and #nodaysoff are what the cool kids are preaching, coach is calling……“Tiiiiiiime!” A 20-second break between rounds to catch your breath, and see where you are headed for round 2 and 3 of life. “See the target first,” Kru yells…because…if we see our target we are likely to land it with precision and intention.
So, get out there for 2018 and push the limit towards what gets you tuned in, turned on, and tapped in. That’s where success likes to hangout. But take it slow so you can feel more, turn down the noise so you can hear your own voice, and unplug so you can connect. Vision is creative, limitless, and grandiose. But most importantly, it’s created by you.
As the proverb goes, Vision without action is merely a dream, action without vision is just passing time. You don’t have to journey it alone. We are filled to the brim with classes, instructors and a team of Champions who can’t wait to help you “teep” start your 2018 goal, build momentum, and smash your way to turning your vision into reality.
Hello Krudar and welcome to 2018. We meant to start this blog in 2014 but we got caught up training, eating, and well....making some champs. See things just got to bad ass, we've had so many amazing people come in the doors we just never knew where to start. But just like our first Muay Thai class. Everyone starts somewhere. And so, here we go with our first blog post of hopefully many. Our goal here will be to showcase the insides of our gym and our "Kru-Munnity", to introduce the kick-a$$ instructors, fighters, staff, and students that make this place a home. We hope you will follow us (if that is even still a thing) and enjoy reading along, getting to know us, and seeing our heart. Thanks for stopping by. #Vision2018