Muya Thai

I recently signed up with Warriors of Faith in their Muay Thai classes and man what a feeling! The adrenalin rush that you get from hitting a punch bag and/or shield is indescribable, not to mention a great workout. Tonight was my fourth class and I can already see a difference from my punching to my starting stance. I must admit it feels very strange at first to have your fists close to your face all the time, but it does get easier. If you are stuck in a rut like I was, the key is to find something that you enjoy doing. I really miss running, but you do not need a gym membership to run. You can simply hit the road, it is definitely much more challenging in Winter though… Just get out there. The most difficult thing to do is to get off the couch. Get uncomfortable, change gear, open the front door and go outside. You are already there once you have made the decision to change gear.

Go check out Warriors of Faith’s website and feel free to join a class. First class is for free. I can almost guarantee that you will be hooked after just one class.

http://www.wfma.co.za/

Muay Thai (Thai: มวยไทย, RTGS: Muai Thai, IPA: [mūɛj tʰāj]) is a combat sport from Thailand that uses stand-up striking along with various clinching techniques. It is similar to other Indochinese kickboxing systems, namely pradal serey from Cambodia, tomoi from Malaysia, lethwei from Burma and muay Lao from Laos.^[1][2][3][4]
The word muay derives from the Sanskrit mavya which means "to bind together". Muay thai is referred to as the "Art of Eight Limbs" or the "Science of Eight Limbs" because it makes use of punches, kicks, elbows and knee strikes, thus using eight "points of contact", as opposed to "two points" (fists) in boxing and "four points" (hands and feet) used in other more regulated combat sports, such as kickboxing and savate.^[5] A practitioner of muay thai is known as a nak muay. Western practitioners are sometimes called nak muay farang, meaning "foreign boxer."^[6]

http://en.wikipedia.org/wiki/Muay_Thai
 

Stop Stressing

We as humans have a tendency to stress about EVERYTHING! When we realise that we should just give our problems over to God, we give it over, but take it back just as quickly. Stop doing this! There is nothing that you can do about the situation anyway, so why stress and worry about it. Give it over to our Father, he is more than capable!



Here are some negative effects that stress has on our bodies. Let go, let God. It's jut not worth it.

What Stress Does to Your Body

WebMD Feature from "Marie Claire" Magazine

By Naomi Barr

The human body is well adapted to deal with short-term stress, but if it remains on orange alert for an extended period of time, you can grow vulnerable to some serious health problems. Here's how major systems respond to your worries.

NERVOUS

The "fight or flight" response begins here: When you're stressed, the brain's sympathetic nerves signal the adrenal glands to release a chemical variety pack, including epinephrine (aka adrenaline) and cortisol. Persistently high levels of these chemicals may impair memory and learning, and up your odds for depression.

ENDOCRINE

Stress hormones trigger the liver to produce more blood sugar, to give you that kick of energy in the moment of perceived danger. But if the "danger" you're concerned with is a long-term dilemma and you're already at risk for type 2 diabetes, bad news: Elevated glucose levels may turn you into a card-carrying diabetic.

RESPIRATORY

At high-stress moments, you may find yourself breathing faster, feeling short of breath, or even hyperventilating. Over the long term, this strain on the system can make you more susceptible to upper-respiratory infections (so if you're considering a career in air-traffic control, you might want to stock up on Emergen-C).

CARDIOVASCULAR

Momentary, acute stress, like, say, when you're walking down the aisle to get married, will make your heart beat faster and blood pressure rise. Long-term stress, like unwelcome pressure from the folks to produce offspring, can cause narrowing of the arteries and elevate cholesterol levels, upping your chances of heart disease, heart attack, and stroke.

REPRODUCTIVE

Stress can lengthen or shorten your menstrual cycle, stop it altogether, or make your periods more painful. High levels of stress make bacterial vaginosis (BV) more likely and, during pregnancy, may increase the chance of your baby's developing asthma or allergies later in life. Bring on the prenatal yoga.

IMMUNE

Short-term stress can actually boost the immune system, helping your body fight infection. Ongoing stress, however, turns things in the other direction, possibly slowing wound healing, leaving you more susceptible to infection, and worsening skin conditions such as eczema, hives, and yes — acne.

DIGESTIVE

Extreme stress isn't unlike the morning after a bender. It can cause dry mouth, indigestion, nausea, and gas, and it stimulates the muscles of the intestines, possibly causing diarrhea or constipation. Have these symptoms chronically, and you may increase your risk for irritable bowel syndrome, severe heartburn, and ulcers.

MUSCULOSKELETAL

Muscles tense to deal with what your body perceives as danger. No one who's pulled an all-nighter with only PowerPoint for company will be surprised that constantly tight muscles can cause headaches and neck, shoulder, and back pain. Chronic stress may also increase your likelihood of developing osteoporosis.

Get a Tight Butt and Legs

Want a sexy rear view? And while you're at it, legs that look great as they propel you through life? These leg and butt exercises are the best way to get them. Based on plyometrics—moves that incorporate leaping, jumping, or skipping—it burns calories and builds lean muscle fast.

A 2007 study found that dancers who did plyometric exercises twice a week for six weeks increased their strength by 37 percent and their jump height by 8.3 percent. "Plyometrics are a good alternative to strength training on machines," says Patricia Fehling, Ph.D., the study's co-author and chair of exercise science at Skidmore College. "The change in movement from static [say, the bottom of a squat] to dynamic [exploding into the air] shocks your muscles, so you see results quickly."

For two weeks, do the workout once a week, then increase to twice a week. Start with one set of 10 reps of each exercise, then add one set of each exercise weekly until you reach the max: three sets of 10 reps twice a week. Finish each session with the two kink-busting stretches.

Clock Lunge

 

 

Works glutes, hamstrings, quads, and inner and outer thighs
With your hands on your hips, lunge forward with your right foot, sinking down until your right knee is bent 90 degrees [A]. Return to standing. Take a big step to the right and lunge again [B]. Step back to center. Lunge back with your right leg [C]. That's 1 rep. Do 10, then repeat with your left leg.

Keep your neck in line with your spine throughout the move.

 

Step-Ups with Knee Raise

 

 

Works abs, hip flexors, glutes, hamstrings, and quads
Place a 12- to 24-inch-high step in front of you. Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. Lower your right leg back to start, then the left. Repeat with the other leg. That's 1 rep; do 10.

For a tougher challenge, hold 5- to 10-pound dumbbells.

fitness:  workout 

Lunge Jumps

 

 

Works hip flexors, glutes, and legs
Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot [A]. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor [B], and land in a lunge with your left leg forward [C]. Repeat, switching legs again. That's 1 rep; do 10.

 

fitness:  workout 

Inchworm Stretch

 

 

For lower back and hamstrings
Standing with your feet hip-distance apart, slowly bend at the waist, keeping your legs as straight as possible, until your hands touch the floor about 8 to 12 inches from your feet [A]. Walk your hands out to pushup position [B], then walk your feet in toward your hands. Work up to 2 sets of 8 reps.

Your body should form a straight line from your heels to your head.

Squat Jumps

 

 

Works glutes, hamstrings, quads, and calves
Stand with your feet shoulder-width apart, arms hanging at your sides. Squat down until your knees are bent about 90 degrees [A]. Immediately swing your arms overhead and jump upward as high as you can [B]. As you land, gently bend your knees and sink back down into the squat position. That's 1 rep. Do 10.

Swinging your arms will give you momentum so you can catch more air.

Wood Chopper

Works shoulders, abs, glutes, hamstrings, and quads
Grab an 8- to 10-pound dumbbell with both hands and stand with your feet shoulder-width apart. Let the dumbbell hang naturally in front of your thighs. Squat down until your knees are bent about 90 degrees [A]. Keeping your elbows slightly bent, brace your abs and press up to standing, swinging the dumbbell up until it's directly overhead [B]. Lower the dumbbell back toward the floor. That's 1 rep; do 10.

Keep your movement controlled to work the most muscle.

fitness:  workout 

Power Skips

 

Works hip flexors, glutes, quads, and calves
Leading with your right leg, skip as high as you possibly can by raising your right knee to hip height and simultaneously extending your left arm straight overhead [A]. Your left leg should remain straight and your right elbow should be slightly bent at your side. Land on the ball of your left foot. Repeat the skipping motion with your opposite arm and leg [B]. That's 1 rep; do 10.

Try to jump a little higher with each skip.

Figure 4 Stretch

 

 

For hip flexors and glutes
Starting out on all fours, cross your left leg under your body, so that you are almost resting on your left hip. Extend your right leg directly behind you [A]. Lower your upper body over your left leg, placing your forearms on the ground in front of you [B]. Hold for 30 seconds, then switch sides.

Take deep breaths to help yourself sink deeper into the stretch.

Why Is Cardiovascular Fitness Important?

By: Laura Evans

In the midst of a workout, it is easy to forget why cardiovascular fitness is important. You may also forget on those days where the mere thought of exercising makes your skin crawl. However, it's good to know that there are terrific reasons that you are getting all sweaty.

When you exercise, your heart and lungs have to work harder to supply your body with more oxygen for fuel. Over a given number of exercise sessions, your body needs less oxygen to perform the same level of exercise because you have built up your endurance and have become stronger. You would then increase the intensity of your workout. This builds your cardiovascular health.

Cardiovascular health is important because it can help you maintain your proper weight. In addition, cardiovascular fitness can help lower the "bad" cholesterol in your body, LDL, while increasing the level of "good" cholesterol or HDL. Cardiovascular fitness can also lower high blood pressure.

Over the long run, exercising can help prevent heart disease and strokes. Adding weight bearing exercises to your cardio program can reduce the risk of developing osteoporosis as you age. Being physically fit can also lower the risk of developing diabetes.

In the short term, regular exercise can help you reduce your stress levels. When you exercise, your body can produce endorphins, which produce the much acclaimed "runner's high." Of course, you don't have to actually run to get a runner's high. You can swim, ride your bike, join an aerobics class or engage in other activities.

Another short term benefit is weight loss and weight control. Hopefully, this short term benefit will translate into a long term benefit.

When you start an exercise program, be safe. It's easy to get over-excited in the beginning and push too hard, which can lead to injuries. Being hurt is counterproductive, because you won't be able to exercise. If you are joining a gym, you might want to ask about personal training. A personal trainer can custom design a fitness program specifically designed for you