Kids Martial Arts Program – Muay Thai

kids Class 2015

Based in Muay Thai & Kickboxing our kids martial arts program is for ages 7 – 12. We’re into our 5th month running the Kids Martial Arts program and it’s going very well. In the history of our club we’ve never had a 100% re-signing rate but the kids program has achieved that every session thus far while tripling membership in just a few short months.

Class size is approximately 20 students and classes are run 3 days a week. Plans for expanding the program to 5 and 6 year old kids are in the the works.

The primary goal for this program is to offer parents an affordable means (prices) to get their kids into martial arts. As a bonus many of our adult Muay Thai, boxing and Jiu Jitsu classes run at the same time as the kids program so we’re providing parents the opportunity to get in there and train too!

The programs curriculum is set up to address many of the common issues and concerns parents have when looking for a Kids Martial Arts program. Leadership skills, self confidence, lack of rigorous exercise, bullying issues, self discipline, and focus are all addressed and handled professionally by experienced instructors and assistants.

Muay Thai Results

Liz kick

Liz Puchailo (Kwest Muay Thai and Kickboxing) fought her way to a unanimous decision on a card hosted in Vancouver – February 2016. Liz’s record now goes to 4-1-1 with 2 fights coming up soon.

Liz trains in all types of activities, Crossfit, running, hiking, but martial arts is her passion. We are seeing a lot of females coming to the club interested in learning Muay Thai for it’s superior conditioning and self defense benefits. Liz takes a leadership roll in fighter classes and also inspires many young adults to train with passion and respect for themselves and others.

Looking forward to seeing Liz compete in the next few months along with other members of our Muay Thai competition team.

Heavy Weightlifting Myth Debunked – Women Putting On Mass

This article is one of hundreds that debunks one of the most seriously inaccurate perceptions of women lifting heavy weights – Bulking Up.

It’s true that if you start lifting weights you will put on muscle and in most cases you’ll see your weight increase slightly in the first 1 – 3 months because you may still be carrying some of the fat stores on top of the new muscle. This is even true for Kickboxing & Muay Thai students because bodyweight exercises such as squats help tone you up. However, after you’ve toned up a bit you’ll start to burn more calories during a workout which leads to another scientifically proven fact – muscle burns more calories than fat.

In our experience most people, especially females see the best results from consistent training and a good diet at about the 6 – 9 month range. This could be less for some and more for others, there are a lot of factors involved.

So whether you are male or female having muscle tone is good for living a active, strong, and healthy lifestyle.

45lb weight

Tempo Running

What Is A Tempo Run?

“If you can talk while running you aren’t running fast enough” is the way we describe it to our kickboxing and boot camp students.

Read here why tempo running tempo running is so important.

Cross Training For Muay Thai

Dynamic weight training and mobility exercises are important for MuayThai, MMA, or Kickboxing training. “Sparring yourself into shape” is a great way to learn and condition your body but you need to do strength and mobility training too. Think of it like this, if you only did push ups and squats day-in-and-day-out you’d be very good at them and strong in certain movements. However, limiting your training this way will cause muscle imbalances and possible restrictions in range of movement.

Things such as “Thrusters” which are not exactly a sport specific exercise in Muaythai but help improve people’s over all strength and they can leave you lying on the floor, completely exhausted. Another benefit of these types of exercises, being brought to exhaustion has a lot benefits mentally for competition or self defence.

If you would like to experience a great challenge try doing the FRAN workout. 21-15-9 reps of Thrusters and Pull ups, do all those reps as quickly and safely as possible.

Kwest Kickboxing Muay Thai and Fitness Centre, Winnipeg, Manitoba, Canada

Chips For Kickboxing?

Chips are awesome! Go to any health store now and you can pick up “healthier” chips, however, if you want to do it yourself here’s a recipe for Kale chips and some Kale Quiche

Here are most of the nutritional properties of 1 cup of Kale:

Vitamin A: 206% of the RDA
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.

Kwest Kickboxing Muay Thai and Fitness Centre, Winnipeg, Manitoba, Canada

Heart Rate Monitors

Many of our Fitness students and fighters wear heart rate monitors (HRM’s) in our Muay Thai and Boot Camp classes.

Heart rate monitors are incredibility useful in tracking different factors which can contribute to better training and faster results. Did you know that your resting heart rate can be one of the best indicators in determining your fitness level? (Take a look at Miguel Indurian’s stats under “Physical Attributes” here – quite impressive to say the least. His resting heart rate was 28 beats per min (bpm)!).

It is important to track stats and measure your progress if you want to stay motivated and advance in your conditioning and training. Many first time users of HRM’s become addicted to using them and find it enables them not only to track their progress, but to push themselves during class. Imagine you are doing a drill and you take a look at your HRM on a short break – it shows your heart rate at 145bpm but you know from previous experience your max heart rate is 170. For most people this is a motivator to push harder and reach your personal best. Conversely, it could also serve as a guide to pace yourself if you’re just starting out.

You’re also able to see how quickly your heart rate “recovers” or goes back down when you have pushed hard and then take a break. Recovery is another great indicator of fitness level, and another way to benchmark your progress.

We have been using this model for about 4 years the Timex T5G971 It’s a bit older now so there may be better ones out there but we’ve battle tested this model and it is cheap and very durable. There are many models out there, some that get really fancy with features and come with the price tag to match. But, our recommendation would be to stick to something simple with the basic features, and a more moderate price tag. We know people who have purchased the $200 – $300 models and they are really not much better.

So, if you want to make your workouts more interesting and motivating, consider buying a heart rate monitor to help you stay motivated and track progress in conditioning.

Kwest Kickboxing Muay Thai and Fitness Centre, Winnipeg, Manitoba, Canada

Muay Thai and Mobility – Tactical Frog

The most common question we get besides “I’ve never taken Muay Thai or Boot Camps before, am I going to die because it’s too hard?” is regarding mobility of the hips. “Do you have any exercises for loosening tight hips?”

We recommend “Tactical Frog” as the first step for Boot Camp and Kickboxing students who want to feel some immediate results. The benefits of mobility, which to a large degree involves flexibility, are useful for all ages (and the aging process) and especially for athletes.

To ADD to this video I find that placing a folded towel under each knee on a hard surfaced floor is very helpful in allowing the legs slide easier and stretch further without complication. Also, micro movements back and forth while at the maximum backward range helps loosen the muscles quicker.

And just incase you’re wondering our classes are progressive conditioning so no matter what fitness level you are you’ll make it through.

Kwest Kickboxing Muay Thai and Fitness Centre, Winnipeg, Manitoba, Canada

Kwest New Location – Kickboxing, Muay Thai, and Boot Camps

Kwest Muay Thai and Fitness Centre is expanding to a new location in Northern Winnipeg.

Starting September 8, 2014 we will be expanding to Sunova Centre in West St. Paul. Our first programming will begin with a Kick-fit Boot Camp which involves some Kickboxing/Muaythai and boxing but mainly the result driven methods we use in our strength and conditioning boot camps. We plan to add Kickboxing/Muaythai in 2015 and will have a promotion for that.

We’re now located at 3 locations, with the latest addition being Kwest-Sunova, and the others being Kwest-River Osborne and Kwest-Norwood. Sunova is a beautiful centre with a large gym, change rooms, lockers, showers, free parking.

Sign Up for our Newletter to get updates on programming and promos.

Kwest-Sunova location

Kwest-Sunova location

Muay Thai Variations In Technique

Muay Thai is called the science of 8 limbs, known for it’s brutal elegance and deceptive simplicity. Practical and powerful attacks this is why Muay Thai is the predominant striking tool in MMA.

Even though it is practical there are many subtle nuances to the techniques – elbows, knee’s, teeps, and kicks – they all may look the same to the untrained eye but there are many variations of each type of strike. For example, the Muay Thai kick, not just a simple manoeuvre, there are many types of kicks not to mention setups for each – the moving kick, neck kick, semi knee kick, the low kick, body kick etc.. A simple quick change in the direction of the shin bone, height of the kick, angle of the leg, or the distance from which the striker wants to throw the kick creates a weapon used for a special purpose.

For example Paul MinHas who has trained fighter’s such as Joseph Valtellini and Gary Goodridge has 7 variations of the low kick alone. Here is Paul working with 2 of his students.

Kwest Kickboxing Muay Thai and Fitness Centre, Winnipeg, Manitoba, Canada