I’ve been asking people about their workout motivation because the pandemic has changed so much about our lives, home fitness has become our new “normal” (at least for Los Angelenos), and I want to know how I can best help people stay healthy, fit, and sane at home. I received a lot of different answers regarding motivation. Some serious, some half-joking, some ridiculous, and some probably making fun of me, but there’s some truth in all of them. I wanted to share the answers with you. Maybe they will help you a) get some motivation ideas, or b) feel less alone in your fitness fears. Accordi ..read more

SIMPLE & SINISTER PROGRAM Kettlebell Simple & Sinister is a book and program by Pavel Tsatsouline. Since it was first published in 2015 with the 2nd edition being released in late 2019, there has been a lot of discussion about it amongst kettlebell and strength training enthusiasts.  This post is meant to be an introduction and summary of the program found in Kettlebell Simple & Sinister. The book contains tons of interesting and useful information including kettlebell history, the inspiration for the program, specific warm-up drills, cool-down exercises, and more. If you hav ..read more

Looking for a delicious and simple overnights oats recipe? I have three of my favorites for you today. Overnight oats are a lazy person’s healthy breakfast. Although I love cooking dinners for two or more, I’m usually pretty lazy about making food in the morning. For breakfast, I like a balanced meal with protein, high-fiber carbs, and healthy fats to fuel my day. The first recipe is one of my favorite go-to’s. The others are fancier variations on my simple classic.  For oats, I use Bob Red Mills Old Fashioned Gluten-Free Oats. For protein powder I recommend, Strong Faster Healthi ..read more

Dear F5SXMT Students, Unless you’ve been stuck under a rock the past few days, I’m sure you’re heard about COVID-19.  Although, I doubt you’ve been stuck under a small to large rock because you are all strong, capable students of strength and Muay Thai and could definitely lift a rock of substantial size off you if needed. I waited to write about COVID-19 because, as someone who values science and research, I felt I needed more information, so I did not accidentally misinform anyone. I believe that now that enough experts have spoken out, and the government is taking necessary steps to ..read more

I used to count calories in my head while I was running. I vividly remember the sound of my strides and my sneakers hitting the ground as I rounded the bend at the Hollywood reservoir trail. I added up the open-faced turkey sandwich and salad I ate for lunch and the oatmeal, berries, and Greek yogurt I ate for breakfast. By this time, a few years into my amateur career as a fighter, I had become so accustomed to weighing and measuring my food and looking up the total calories and grams that I could quickly compute “food math” in my head. I subtracted the 380 calories I had burned from my run ..read more

According to the American Institute of Stress, 77% of people in the U.S.  experience physical symptoms of stress, and 73% experience psychological symptoms caused by stress. Fatigue, headache, upset stomach, and muscle tension were the top physical symptoms of stress in the 2014 study by the American Psychological Association. We all know that stress is bad for our health. Developing stress reduction techniques in our lives is crucial to our wellness. One of the most popular forms of stress reduction is exercise. Our doctors recommend it, and there are additional benefits to exercise, s ..read more

“My (insert body part here) hurts. Is this normal?” – Says 99% of new Muay Thai students at some point. Now, I’m not a doctor, so I can’t say with 100% certainty what’s going on with your body, nor can I diagnose any injury. However, I do know Muay Thai, and I understand the most common tweaks, bumps, bruises, aches, and pains that beginners experience. Based on my time in the sport, I can give general advice on how to prevent some of these annoying aches and pains. There is no “normal” pain, but there are frequent physical complaints and discomforts and simple precautions that coaches and st ..read more

I know exactly why you’re looking for beginner tips for Muay Thai. Do you remember all your fears about the first day of high school or college? Worrying if you could find the right classroom, wondering if you were overdressed, under-dressed, or had picked the perfect “new you” to present to your new classmates.  You nervously checked your schedule, “Am I even in the right building?” Then when you got the classroom, you noticed your pits getting sweaty. You looked around the room for an empty seat and wondered who to sit next to and if you were cool enough to talk to them.  We ..read more

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