So, I'm a newbie to muay thai. I had been to two muay thai centres before and am currently in MuayFit. Honestly, for someone like me, who has only ever been to 'commercial gyms', this is on a whole other level altogether.

Starting out in muay thai, I was scared at first. You know that feeling of that first day in school? That was how I felt. But I was silly to feel scared, it's not that scary. Muay thai is all about partnership – you pair up and you help each other learn. You get to make friends quite easily, actually. You just need to immediately learn to trust that person you are pairing up with (and you might not even know his/her name, yet) because that's what it's all about.

However, I was lucky to have a friend who was already in the gym to guide me through. If you're going in solo, here are a few tips (from my experience) that may help you.


YOU DON'T NEED TO BE FIT TO START
Everyone starts from somewhere, so don't feel too bad if you weigh much more or look much bigger than the others in class. If you can't keep up, take a break, no one is going to berate you for that. Take it slow, learn to enjoy the class and don't force yourself to push too hard. It's a learning experience for everyone, and you are just at the starting point – so be patient with yourself. You will find that with consistent attendance and discipline, you will start to change for the better. It is also a skill based sport, so take your time (and be patient) when learning the moves and the conditioning drills. Everyone knows you're new and no one would expect you to nail it within your first month.


EXPECT TO SUCK AT FIRST
You will have so much to learn, you will be a tangle of limbs – but that's okay. Every great fighter sucked at some point. If it was easy, then everyone would do it, no? So remember that it isn't easy, and that it will take your entire discipline and passion to learn how to be better. This is something that you have to earn through hard effort, – blood, sweat and tears (literally, sometimes). Which brings me to my next point.




PRACTICE, PRACTICE, PRACTICE
You've got to practice in the gym, and out of the gym. Shadow box like you mean it. Shadow-boxing may feel a little silly, but I find that it is useful to practice in front of a mirror, watch your form and learn how to punch right. This is where YouTube tutorials may come in handy. Look for a few combos, and practice on your own in front of a mirror. It may seem stupid to be punching air instead of hitting something solid, but it helps you be better. Start slow, and watch your form, fix what needs to be fixed, and start going faster.


BE A GOOD PARTNER
Learn how to hold pads well. As I mentioned before, it is about partnership, so muay thai is not just about learning how to throw a punch or a few kicks. Holding pads properly not only makes you a good partner, but it helps you get stronger too. It may seem like you're just standing there with your pads – but you will need to hold strong and put up a good resistance for your partner. My first time holding a pad, I didn't hold it well enough that my partner's kick sent the pad flying straight into my face. So let me stress the importance of holding pads well – you do not want to get hit in the face by a pad! That really hurts for a bit.


BREATHE!
Breathing is important, as I had learnt in yoga and pilates class. It's no different in muay thai, except that if you forget to breathe, you may find yourself slightly light-headed from moving around so much, also from lacking oxygen circulating to your head. Breathe out when you strike, breathe in when you draw back. Breathe out when your partner hits the pad you're holding, and breathe in after they draw back. This is why some muay thai gyms make it a habit to make a 'ooosh' or 'huuush' sound when they hit or hold pads. It is to remind you to breathe.


YOUR BODY, YOUR SHINS & YOUR MUSCLES WILL HURT
Just a heads up. Like any other sport or workout, if you're just starting out, your body will be sore. You will get bumps and bruises, but that's just how it is, and there will not be an end to it unless you stop muay thai. Two advice I can give to help: rub out your shins and legs with Thai oil (liniment oil) before you start and to massage your bruises and ice them after. As for muscle and body sores, they will sort of ease off after a few classes. Your body is just getting used to all that action.





ASK FOR HELP & ASK QUESTIONS
As a newbie, we need to do a lot of asking, to help us learn better. Usually my coach would have a good answer for every question I have. If your coach is busy, ask some of the senior students. I know some of those seasoned regulars who have been there for ages, can seem intimidating. But trust me, from my experience, most of them are really helpful and friendly – especially the ones covered in loads of tattoos. Muay thai gyms are great because it is a close-knit community where everyone helps each other out. Some may not be as 'helpful' as others, but most of them usually are, so ask away!


DON'T BUY CHEAP GEAR
For me, I bought a pair of cheap Everlast gloves (RM60) to start off because I didn't know if I would like it or if muay thai is for me. A few months into it, I guess I can say I really love it (to the extent of blogging this newbie-guide for you guys) – which leads me to this point. A coach once told me, "Everlast, never lasts." The same goes for all gear that comes at a cheaper price (because they are made for light weight commercial gyms that offers muay thai as a side 'workout'). I am getting my new gloves from Thaismai in Thailand which would cost at least RM200+, but can last me 2-3 years. Some other great brands that are used: Fairtex (love the designs, one of my favorites), Top King, Twins, Lonsdale (UK), Yokkao, Boon, Windy, and so on.


"Fear not the man who knows a thousand moves, but the man who practiced one move a thousand times."


DON'T EXPECT TO GET A GOOD BY TRAINING JUST ONCE A WEEK
Some people use muay thai as a 'cardio workout'. But even once a week isn't enough to do you justice. You need to start with at least 3 times a week. If you're serious, then 5-6 times a week. The more you go, the better you get – slowly but surely. Some people are naturals at it, and some people just take a little more time. But no matter how slow or quick a learner, commit at least 3 times a week. You will start seeing improvements in your technique, your physique – and you will feel lighter, maybe even faster. Dedication ain't easy, but the results are rewarding.


WANT TO GET EVEN BETTER? WATCH FIGHTS...
The science behind this is that you improve from watching others, and then try to imitate the same movements. So by watching fights, you learn how some combos are put together, and why some work and some don't. Of course, you also learn a lot more things like movement and posture, just by observing everything the fighter does. You can ask your coach for some of their favorite fights or fighters, so you can start your YouTube education right away.


"Be soft as silk, but also as hard as diamond."


BUT REMEMBER, YOU DON'T HAVE TO FIGHT OR SPAR
Not everyone is ready to fight, or even spar. Especially me, I'm deathly afraid of getting hit in the face. So it's quite okay if you want to just take it easy and do some pad work with your partner, no one will judge you for that. There shouldn't be any pressure for you to spar, and no one would think any less of you if you don't. Just don't worry about it until you're ready.


KEEP YOUR FEET CLEAN
Muay thai gyms are where everyone goes barefoot most of the time. So you don't want to be doing your sit-ups or push-ups on the mat where someone has just gone to the toilet, not washed their feet and step onto the mat. That's just gross. Keep your hygiene in mind, and always wash your feet and hands, before and after class.


GET A MASSAGE ONCE A MONTH
If you're going hard at it, give your body some TLC with a massage or chiropractic work once a month. Your body have been taking a lot of hits and sometimes that could jack up your alignment. When that happens, it could cause problems later on in life. A monthly maintenance would probably do you more good than harm in the long run.




That's all I have for now. Suggestions and other tips are most welcome! May these help you enjoy and love the sport!

I'm pretty sure many of you are familiar with Lance Armstrong.
He's my inspiration for today's motivation. He never gave up, even when he had cancer, he fought on and never once stopped or took took pity upon himself.

For all of you that said you can’t
For the times you’ve cried in front of the mirror
For all the jerks who told you “you’re fat”
For all the bullies who have no idea what they’ve done
For all the clothes you want but can't fit into
For all the taps on the stomach from dad
For all the “take a bigger size in just in case” when shopping with mum
For all the disapproving looks you get when you walk down the street
For all the times you’ve felt worthless, like no one cares
For all the insults, teasing and abuse

Prove them wrong.
Work hard. Eat healthy and give them the middle finger.
Because you’re beautiful and you can do it.

Every time you do your workouts and through all your sweat and tiredness along with all that pain you feel when you're upon that brink of giving up, remember this:

---

---

Yes, you heard me right.

If motivational words are too long for you and don't get you motivated enough to workout, here's a picture of a phrase to remember - save it into your phone, use it as your wallpaper and keep reminding yourself not to bitch & complain every time you're supposed to be doing those reps or push yourself harder.

It's easy to say that you'll try harder tomorrow but when TOMORROW comes, it'll be another tomorrow. Don't live on tomorrows, live for TODAY because 'tomorrow' will come to you sooner or later but 'today' will be leaving you forever.

People give up because they focus too much on the CAN'Ts, WON'Ts and DON'Ts in their minds. You might not say it out loud but it's right there like a little seed implanted into your mind. So, quit your complaining and all that bitching and kick the gear shift in your brains with a good dose of WILLs, MUSTs and CANs.

You are what you think and your body will be shaped based on what you think you are.
So, are you gonna let your body down by thinking that you can't, when your heart & mind knows you can? This applies to all aspects of your life, not just when it comes to working out.

Start your day right by changing the way you think, get a few tips for getting that will to hit the gym and most importantly, quit bitchin'.


xxx

I, of all people should know how difficult it is to get your butt off the couch and head straight to the gym. It's that feeling you get where you just wanna lay on that couch and watch some tv or surf the net. If only doing those things burns calories!

So, feeling lazy? Well, let's try to curb that habit together. I've got a few tips that may help lazy people like you and me make more use of our gym membership. It's all about switching your mindset. ;)


WANT IT!
First of all, you have to want it - that hot bod or ideal weight you've always dreamed of - you have to want it enough to do something about it. Because to me, it's pointless to start doing anything IF you're just gonna do it half-heartedly. So how badly do you want it?

MOTIVATE YOURSELF!
The power of visualizing something in order to make it come true is very REAL - so motivate yourself. For example, tell yourself that if you hit the gym at least 4 times a week this month, you'll reward yourself with a new pair of shoes by the end of the month. Or treat yourself to a yummy fruit smoothie by the end of a two-hour workout. Whatever that floats your boat. Visualize yourself enjoying your reward - and that hot bod you've always wanted.



REALISTIC GOALS, PLEASE
You still need to keep your head grounded and be realistic. All your efforts in the gym will NOT make you look like Gisele Bundchen. First of all, know your body type and find out what's the most ideal size or look you're able to achieve. Once you've settled on a realistic goal, keep reminding yourself - save it in your phone, print it and stick it on your wall, etc.

POSITIVITY
No one turns into a fitness goddess overnight, not even the freakiest gymmer. It takes time and effort so don't give up after just one month. It's not easy to stay positive when you don't see the results as fast as you want, but a realistic timeline at minimum should be set to 3 months before you even think of giving up. By the end of it, when you actually do achieve your goals, you can then stand up proud and tell the world, "I worked hard for this bod, I deserve to flaunt it." And hell yeah, you do.

YOUR LIFESTYLE
For most people, the gym is just an outlet to lose weight and once they've achieved that, they forgo the gym altogether - until they put the weight back on again. Keeping fit should not be just about losing weight, think of it as a personal insurance for your health benefit for the years to come. The best would be to incorporate the gym as part of your routine so that you are more likely to stay fit throughout your life. Health is the best gift you can give yourself, remember that.

GEAR UP
This may not work for some people but for me, I'm definitely more motivated when I have great looking workout gear to workout in. Call me vain or superficial but when you look great, you feel great - and that easily motivates you right there. (Trust me!)



FEEL GOOD TUNES
Music lives & resonates in the heart and soul of every person and the right sort of music in the right situation brings out the best in you. For the gym, I'd suggest heavy, fast beats that will keep you pumped up. My iPod is the most important accessory in the gym (aside from my water bottle) and I can never workout without having it with me. Also, invest in a good pair of headphones because I find that earphones tend to slip off too easily during a workout.

FEEL GOOD FEELING
Honestly, everyone and anyone can tell you that the feeling after a good workout, all that sweat and worked-up muscles feels amazing. You feel lighter and more refreshed after a good workout. You even feel somewhat sexier. After bingeing on junk you just feel fat & guilty (been there, done that) so really, trust me, you'll love that feeling of working out more than eating that piece of cake. So think about those feelings whenever you feel too lazy to work out. Remember that AMAZING post-workout feel good vibe - your memory of that feeling will jolt your butt right off the couch.

Every morning, in Africa a gazelle wakes up - it knows it must run faster than the fastest lion or it will be killed. Every morning, a lion wakes up - it knows it must outrun the slowest gazelle or it will starve to death. It doesn't matter if you are a lion or a gazelle. When the sun comes up, you had better be running.

IGNORANCE IS BLISS
Don't feel bad when you see someone hotter working out next to you or if someone else runs much faster or pulls more weights than you. Everyone has their own set of strengths and your stamina only goes up with each workout. Focus on YOU and the only record you should beat is your own from the previous workout. Don't let the gym-hotties intimidate you, you're in a gym for that reason, to lose the excess on you and to tune your muscles.




MULTITASK
One of the reasons people use to NOT hit the gym is because they need to catch their favorite tv programme at a certain time. Gyms these days are equipped with a HD tv-screen attached to the equipment. So, get off that couch and watch your show at the gym while doing your running or cycling. In any case if you gym lacks that facility, catch the reruns online after your workout. Ever heard of streaming? (I'm very sure you have) Use that as a workout reward of the day.


So really, I don't see a reason NOT to go to the gym when there are so many ways to work around your laziness. I have. I hit the gym at least an hour per day, five times a week.

What about you? It's your turn to get off that couch. :)


xxx

You're right. It is easier to eat pizza than run on the treadmill. It's easier to turn to ice-cream rather than people for supporters. It's easier to say, "I give up," than to say "I can do this."

Sometimes I let myself down and I sabotage my will with giving up. This happens to all of us at some point.

So you know what? I'm not going to sit here and tell myself (and you) day after day I can't do this, not anymore. If you don't believe you can, then you can't. That's the honest truth. You need to do this for yourself, for YOU and no one else. And if you don't want it enough, then you sure as hell won't achieve it. Because at some point, you start to realize that you are the only one hurting yourself.

I didn't say it would be easy. I said it'd be worth it.

It was these thoughts that set my mind reeling, that I finally made myself go sign up with a gym (which I have been putting off from 2009). And now that I've taken the first step, there's no more turning back. I'm one LAZY BUM but I'm trying to change that. Putting off the gym for that one year plus had gained me nothing but 10KGs. Can you believe that? This drastic change in my body has done nothing but snuff out most of my confidence.

As part of my 2011 Resolution, the goal is to not only lose weight but to start eating healthy and be healthy because I've just realized how important health is. And how bad fast food can be.

If you're reading this and you're facing the same dilemma as I am, let me tell you this: You can definitely change that. Mindset plays an important role, and self motivation is your most empowered ability that you need to 'power on' and keep it running, on your own. I'm not saying it's easy, I know that it's hard and I may not be skinny toned yet, but I know that it'll be worth it.

I'm starting a 'Fitness/Health' & a 'Motivation' tag on my blog not just for myself, but for you. I hope that it'll motivate you as much as it motivates me. :)  I'm honestly the laziest person ever. The only exercise I ever do was to play tennis on my iPod Touch. So, if I can do this, so can YOU.

"Just because you’re fat doesn’t mean you don’t exercise and eat junk food 24/7. Being skinny isn’t being anorexic. Asian eyes aren’t all slanty, and being black doesn’t mean you’re in a gang. Cutting yourself doesn’t make you emo, getting A’s doesn’t mean you’re a nerd. Wearing black doesn’t make you goth, and being gay doesn’t mean you’ll give someone AIDs. End the negativity that comes with stereotypes."