Functional Training for Muay Thai, Boxing, Mixed Martial Arts


Abdominal Exercises

Work Those Abs!

AbsAbdominal exercises play an integral role in any strength and conditioning program. A strong core is essential for athletic performance and to prevent the occurrence of injuries and back pain.

There are literally thousands of abdominal exercises and many more variations of each of them. There also innumerable fitness gimmicks promising washboard abs in just a few minutes exercise a day. While these exercise aids may or may not be effective at strengthening the core they are unnecessary. Plenty of abdominal exercises that require nothing other than an exercise mat or towel will strengthen the muscles of the core region just as effectively.

The abdominal exercises below have been spit into three groups basic advanced and sport-specific.


What Omega-3 Can Do For You

Omega-3 foodsThe Omega-3 rage continues!

Today, more health-conscious people are eager to gain the promising health benefits of omega-3 fatty acids. In fact, recent studies show that omega-3 supplements are now the first supplement recommended choice of most fitness nutrition experts, with multivitamins in second place.

The benefit of taking omega-3 supplements are numerous and are supported by a large body of scientific research. Several prominent organizations like the American Heart Association and the World Health Organization have affirmed these benefits, especially for promoting heart health. What about you? Are you wondering how omega-3 supplements can help you?

Omega-3 fatty acids were made popular after two major people group studies observed the dietary patterns of the Greenland Inuit tribe and those who followed a Mediterranean diet. Both people groups showed robust heart health, in spite of a diet rich in fats. Scientists discovered that a diet rich in omega-3 fatty acids with a relatively less intake of omega 6 fatty acids can contribute to a healthy heart.

The Omega-3-Omega-6 Balance

Omega-3 pathwayOmega-3 and omega-6 are essential fatty acids that cannot be manufactured by the body. As such, we must obtain these essential nutrients through dietary sources. Both omega-6 and omega-3 fatty acids have an opposing effect in bodily functions. Omega-6 fatty acids produce hormones in the body that are known to support inflammation (garnering an immune response), the clotting of blood, cellular proliferation. Omega-6 fatty acids, on the other hand, produce hormones that regulate these same functions in the opposite direction. The body requires a balance of hormones for optimal health.

We get enough of omega6 fatty acids through numerous foods in our diet like seeds, nuts, and refined vegetable oils. Oils that contain omega-6 fatty acids are used to manufacture processed foods. In fact, soybean oil, prevalent in fast foods, may contribute to 20 percent of the calories in a typical American diet. Over the years our dependency on fast and processed foods have increased leading to a high intake of omega-6 fatty acids and not enough of omega-3 fatty acids. The average American diet contains about 14 to 25 times more omega-6 fatty acids than omega-3. This imbalance in the essential fatty acids is believed to lead to many major ailments prevalent today. Experts advise getting a higher dose of omega 3 fatty acids while limiting your intake of omega 6 fatty acids.

Benefits of Omega-3 Supplements

The general consensus from scientific research agrees that everyone should get more omega-3 fatty acids in their diets. We, therefore, need to up our intake of omega 3 fatty acids. Omega-3 fatty acids are abundantly present in fish like salmon, tuna, halibut and mackerel. Since these fish also contain impurities and contaminants like lead, mercury and other PCBs, consumption should be limited to just twice a week. Pregnant and lactating mothers are advised not to eat certain fresh fish because of impurities present in them. An excellent option to fresh fish consumption is high-quality pharmaceutical grade omega-3 supplements.

Research shows omega-3 supplements may benefit health in numerous ways:

  • Supports heart health. Omega 3 fatty acids help to promote healthy cholesterol and triglyceride levels. They support cardiovascular and arterial health.
  • Supports the regulation of normal blood pressure. Studies show that omega 3 fatty acids help to regulate normal blood pressure, especially in people with high anxiety levels.
  • Supports the regulation of normal blood sugar. A few studies show that omega 3 supplements may be used as a proactive nutritional measure to support normal Glycemic levels.
  • Supports joint health. Since omega 3 fatty acids have an anti-inflammatory effect, many people have found great relief from joint discomfort by taking omega-3 supplements.
  • Supports the regulation of mood swings. Omega 3 fatty acids are known to regulate normal moods and studies show that they may be of immense benefits as a mood-enhancer and play a role in boosting mental wellbeing.
  • Supports memory and cognitive skills. Several studies show omega 3 fatty acids support brain power, boost memory and cognitive skills.
  • Supports healthy skin, eyes and hair. Omega 3 supplements help to promote healthy skin, eyes, and hair.

A lack of omega-3 fatty acids in the diet ay may lead to tiredness, forgetfulness, dry skin, heart ailments, poor circulation, or mood swings.

High-Quality Omega-3 Supplements

Omega-3 supplements are available in gelatin capsules, a convenient delivery form. Omega-3 supplements, like Triple Strength Omega 3, are enteric-coated. The enteric-coating technology helps to avoid fishy after-burps often associated with regular omega-3 supplements since digestion takes place further down in the digestive tract. Pharmaceutical-grade fish oil ensures high purity levels and a high concentration of EPA and DHA, the two most famous omega 3 fatty acids. Look for high-quality omega-3 supplements to maximize the health benefits of omega 3 fatty acids to your health!


From Fighting to Fitness - A Scientific Approach

Muay Thai Fitness Science

Muay ThaiThai Boxing, the national sport of Thailand, also known as Muay Thai, is one of the most brutal sports in the world today. It is the most popular and dominant striking system of choice in no-rules, full-contact fight sports like MMA and Kickboxing. Although known as a hardcore and often dangerous sport, Muay Thai also presents a safer, more positive side to fitness as a totally effective and result-oriented exercise system. Muay Thai fitness training, without the full-contact fighting applications such as sparring and competitions, is a fun, stress-relieving, and physically demanding workout for ALL TYPES of people.

Overview of the Muay Thai Training Regimen


Warm upWarming-up is important to physically and psychologically prepare the participant for the increased demands about to be placed on the body. There are two types of warm-up: General and Specific.

  1. General warm-up consists of jogging, skipping rope, calisthenics, stretching and non-sport specific activity.
  2. Specific warm-up is performing the actual activity itself in a light, easy manner. A popular example of a specific warm-up is Shadowboxing.


ShadowboxingThis type is exercise is unique only to boxing and fighting sports in that it is a complete warm-up and stretching routine all bundled into one drill. The premise of this exercise is to move your body and limbs in simulation of a fight. You kick, punch, block and counterattack an imaginary opponent in front of a mirror or your shadow on the wall. This drill loosens up and stretches your muscles and joints, warms up your body and conditions your mind into a fighting mindset. Start slow with deliberate striking movements for the first few minutes for stretching and warm-up. Gradually build up speed and power for explosive energy and strength. Once you break sweat and your limbs feel limber, it is time for impact training on the heavy bags and/or Thai pads.


Healthy Recipes

Enjoy our weekly updates of healthy recipes to supplement your fitness and nutrition plans...

Two recipes this week:

Brussels Sprouts with AppleBrussels Sprouts with Apple

A simple way to dress up regular old brussels sprouts! Preparation time is 10 minutes. Cooking time is 10 minutes. Makes 2 servings.


  • 1/2 pound fresh brussels sprouts, halved
  • 2 bacon strips, diced
  • 1 medium red apple, cut into 1-inch pieces
  • 1/2 teaspoon minced fresh thyme


  1. Place brussels sprouts in a steamer basket; place in a small saucepan over 1 in. of water. Bring to a boil; cover and steam for 4-5 minutes or until crisp-tender.

  2. Meanwhile, in a nonstick skillet, cook bacon over medium heat until crisp; drain. Remove bacon to paper towels. Add the apple, thyme and brussels sprouts to skillet. Cook, uncovered, over medium heat for 5-10 minutes or until heated through. Stir in bacon.

Nutritional Info:

  • Calories: 126

  • Protein: 6.0g

  • Carbohyrdates: 21.0g

  • Fat: 4.0g

Other Dietary Information

  • Dietary Fiber: 6g



Garlic Cauliflower

Garlic CauliflowerThis recipe is a great way to spice up regular cauliflower!
Preparation Time 10 min | Cooking Time 10 min | 8 servings


  • 8 cups cauliflowerets
  • 5 cloves garlic, minced
  • 1 tablespoon butter
  • 2 tablespoons reduced sodium chicken broth
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper


  1. Place cauliflower in a steamer basket. Place in a saucepan over 1 in. of water; bring to a boil.
  2. Cover and steam for 9-11 minutes or until crisp-tender.
  3. Meanwhile, in a small nonstick skillet, saute garlic in butter for about 2 minutes or until tender.
  4. Stir in broth.
  5. Drain cauliflower and transfer to a serving bowl.
  6. Pour butter mixture over cauliflower.
  7. Sprinkle with salt and pepper; toss to coat evenly.
  8. Serve immediately.

Nutritional Info

per 3g serving

  • Calories: 38
  • Protein: 2.0g
  • Carbohyrdates: 5.0g
  • Fat: 2.0g


Basic Nutrition Guide

Nutrition can play a pivotal role in supporting the training and competition demands of any elite athlete. Good food choices help ensure fuel needs are met to promote adaptations to training, to aid recovery in order to continue and intensify training and to ensure good health to prevent illness and injury...

Beyond merely losing weight, nutritional plays a major part when you want to reach higher levels of fitness. And for the everyday person, proper nutrition will enable you to maintain your health and attain total wellness.

While most people tend to focus on nutrition only when thinking about losing weight, your Personal Trainer at Black Tiger Fight Fitness will show you how to utilize nutritional skills to achieve maximum energy and vitality. We will help you establish new nutritional "habits" that will keep you moving in the right direction. You are what you eat!

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

  • Proteins - essential to growth and repair of muscle and other body tissues
  • Fats - one source of energy and important in relation to fat soluble vitamins
  • Carbohydrates - our main source of energy
  • Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
  • Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
  • Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water

World Health Store Beijing

Page 5 of 6