Muay Thai Mayhem – Crawley’s Thaiboxing Show on the 8th November 2014

By | Muay Thai | No Comments

Muay Thai MayhemOur next Muay Thai Mayhem Show is just over 2 weeks away on the 8th November with a team of 8 fighters from the Lumpini Crawley Thaiboxing gym on the card plus a range of fighters from around the country including Keddles Gym in Orpington, the Collosus Gym in Guildford and abroad.

Held at the Millenium Suite at the Copthorne Hotel the main card of international bouts will feature a full supporting card of Thaiboxing, Boxing and K1 Kickboxing.

Tickets are currently on sale from the gym and all the fighters on the show, with Standard Tickets and VIP tickets (ringside table seat with a meal).

To find our more about the show or buy tickets you can call the Lumpini Thaiboxing gym on 01293 552 511 or alternatively email leaving your name and telephone number and we will call you back.

If you need directions to the hotel, click here  (please remember it’s the Copthorne Hotel EFFINGHAM PARK as there is a second Copthorne Hotel a few miles away.

See you on the 8th November!

The Difference Between Weight Loss and Fat Loss

By | Weight Loss | No Comments

We’re all completely and utterly obsessed with weight loss.

But what we really need to focus on is Fat Loss.

Or more precisely, a change in our (or your) body composition.

So what does that mean?

It’s easiest explained with an example…

You have a 100kg lady, that’s 220lbs or 15 stone 7 pounds in English speak.

If this lady is 50% body fat then she is 50 percent fat and 50 percent lean mass (that’s muscle, blood, bone, connective tissue and so forth — anything that’s not fat).

If she loses weight then she could lose both lean mass and body fat.

Or she could maintain her lean mass and just lose body fat and look amazing.

With both methods her final weight could be the exact same.

The difference is she could lose weight and still be 50% body fat (a skinny fat person) or she could lose body fat, maintain her lean mass and end up a fitter, stronger, healthier and better looking a whole lot better.

The end result from a numbers perspective (what she sees when she steps on the weighing) are the same BUT the difference will be staggering.

And the key isn’t diet and exercise.

It’s eating and training.

Instead of dieting, learn to eat good, whole, healthy and natural foods.

Instead of randomly exercising start to train with a goal and with a purpose.

Ben Hodge Prepares for ‘King of Muay Thai 2014’

By | Competition Team, Martial Arts Clubs in Crawley | No Comments

Sparing at Lumpini CrawleyCrawley Thaiboxer – Ben Hodge – prepares for the biggest fight of his career on 25th October 2014 in Thailand.

Fighting as part of an 8-man tournament Ben will face Antoine Pinto (France), Saiyok (Thailand), Alka Matewa (Belgium), Sen Bunthen (Cambodia), Michael Corley (USA), Hiroki Nakashima (Japan) and Millad Farzad (Austrailia) the 26 year old plumber from Crawley has been training daily at the Lumpini Thaiboxing club in Manor Royal.

Late last year Ben travelled to France where he beat the WMF World Champion Yohan Lidon with a cut at super-middle weight (a weight division above his normal fighting weight).

With only two weeks until the Kings of Muay Thai show — Ben has been training six days a week and up to twice a day (in addition to working a full-time job) in preparation.

The 8-man tournament is carried out over three stages with the winners going through to the semi-final and the winners of that meeting in the final.

Then in December Ben fights Priya Sumalee from Thailand in Southampton.

To find out more about training in Crawley you can call the gym on 01293 552 511.

The Simple Secret to Weight Loss Success

By | Personal Training Crawley | No Comments

One of our great clients has lost several stone — I’ll keep the exact number a secret for her own privacy and because we’re not quite halfway there yet — and is constantly pestered and asked…

“What are you doing to lose the weight?!”

She tells them and they just don’t believe her.

They don’t believe it’s as simple as she tells them.

They think it’s some voodoo, that’s she’s taking some magic pills and there’s something else going on she won’t tell them.

So she tells them again.

And they don’t believe her.

Here’s what she’s doing, this is the simple secret to her weight loss success (remember we’re talking losing several stone, not just a few pounds)!

She’s eating right and she’s training right.

Everyday (with a little discretion at the weekend) she follows a meal plan we give her.  It tells here how many meals to eat and what to eat at each meal.

It’s quite a bit of food and we want to increase it increase the number of calories she’s eating per day (more on that in a minute).

And she’s training.  She’s burning calories at our gym three times a week working one-on-one with our personal trainers.

And boy does she work hard.  Consistently (that’s a big part of the equation) three  times per week while walking fast on her days off.  That all adds up to a lot of calories.

But the exercise wouldn’t work (and here weight loss wouldn’t have been so impressive) if it wasn’t for her discipline and ability to stick to her diet.

She eats the right amount of carbohydrates (they’re not all bad you know).

She eats the right amount of protein.

And she eats the right amount (and right mix) of fats.

There you have it.

That’s what she tells them folk who ask her, her secret.  She eats and she trains.

She does it CONSISTENTLY and gets consistent weight loss.

Hard work.  Discipline and determination.

With a little support and encouragement from us (and the chance to laugh at us too).

The right food.  The right exercise.  And the right mindset (she wants it, bad).

If you need help with your training.  If you need help with your eating.

Then get in touch to find out more about our personal training for weight loss.

You can contact us by filling  in the contact form on this page (it’s in the sidebar) and we’ll give you a call back to discuss your goals and find out if our training is right for you.

About Our Kids Muay Thai Classes

By | bullying, Kids Martial Arts, Teens Martial Arts | No Comments

A parent came in last week looking for martial arts classes for her 9 year old son.Kids Muay Thai Kickboxing

He’d tried many traditional martial arts in the past — mainly Karate — and was looking for something a little more hands on.  I wasn’t quite sure what she meant by hands on.

Did she mean something a little more physical and practical or did she mean a class where the kids sparred against each other?

Just to be sure, I asked her.

With more traditional styles of martial arts kids learn a lot of techniques by rote.  They copy, they repeat.  They work in traditional lines (we do too) and spend a lot of time learning set patterns called Kata in Karate, Forms in Kung Fu and Patterns in Tae Kwon Do.

Her son wanted something more hands on in the practical sense.

He wanted something more physical where he wasn’t just learning martial art techniques, he was using them.  He wanted to punch the pads and kick the pads (not just the air).

Of course I’m biased, but our classes are perfect.

The kids learn the exact same techniques the adults do and they train the same too.  In the same way that kids learn the same gymnastic movements that adults do, in the same way that kids learning tennis learn the same techniques that the professionals do and in the same way that kids learn to play the same game of football that adults do…

We teach kids the same martial art we teach to our adults.

But  like gymnastics, tennis and football we focus on teaching them the basics and fundamentals first.

That includes sparring!  Gasp!  Yes, sparring.

Although our kids Muay Thai classes a) are always supervised b) it’s only for kids with basics and c) they were full protective equipment and d) the most important bit – there is no head contact.

And they have a blast sparring.  Putting their techniques into practice under the watchful eye of our team of instructors.

As you can see from the picture above – we’ve a great bunch of kids, boys and girls of all ages.

From age 4 through to 7, then 8 through to 12 and a teens only class.

It means our classes are always age appropriate, the little kids class is more relax while we can push the teens to work up a serious sweat and get seriously fit too.

If you’d like to find out more about our kids martial arts classes and Kids Muay Thai Classes then simply call us on 01293 552 551 or enter you name and telephone number in the enquiry for on this page.

We’ll give you a call back and arrange your child’s first lesson.

See you in they gym!



Looking for a Cool New Exercise Class in Crawley?

By | Bootcamp, Exercise and Fitness, Gym Crawley | No Comments

Crack, crack…

That’s the sound of our ever popular Muay Thai Fitness Classes here in Crawley.

Every morning at 9:30am our members are put through their paces for an hour of cracking pads with punches and kicks, before working through a variety of exercises.

From busy mum’s who’ve just finished the school run through to members looking to make the most of their day off work…

Our classes are open to anyone who’s looking to get in shape and looking for an exercise class in Crawley that’s a lot more fun that’s watching television as you use a cardio machine.


Hitting pads solves everything!

Had a bad day?  Hit some pads.

Feeling stressed?  Hit some pads.

Want to lose weight?  Hit some pads!

Working with boxing, thaiboxing and kickboxing pads is one of the most effective ways to burn calories, build cardiovascular fitness and learn some cool new techniques (there’s a little bit of self-defence thrown in there too)!

So if you’re looking for an exercise class in Crawley, bored with the gym and ready to try something social, a bit of a laugh and very, very efffective…

Then get in touch.

Our exercise classes are based at the Crawley Martial Arts Academy, the gym is fully equipped, matted and has parking and changing facilities.

To find out more you call us on 01293 552 511 or enter your name and email address in the box on this page.

See you in the gym!

Indoors and Better Than Bootcamp, Crawley…

By | Bootcamp, Ladies Fitness | No Comments

Ladies-Fitness-ClassOk so I’m biased..

But if you’re looking for a fitness class that burns a lot of calories, a class that’s a great way to lose weight, melt fat and get in great shape our Kombat Fitness classes are a) indoors so you don’t have to do press-ups in the mud and b) better than bootcamp in Crawley 😉

Our classes combine the best of high intensity, fat burning exercises with strengthening exercises designed to ‘tone‘ (or to use the personal trainer jargon – improve muscle tone) so you’re not just slimmer, you’re stronger, have a higher metabolism (which means you burn more calories during the day) and have a nicer shaped to your body.

Classes are headed up by our team of personal trainers who work hard to make sure classes are progressive (so you continue to improve and look better), tough, effective and always good fun.

While fun might sound secondary to results, we know that consistency is key!

It’s no good going to the gym and jumping on the treadmill in January if you hate it and give up by February.

Much better than you come to our Better Than Bootcamp – Kombat Fitness Classes – have fun, get to become a part of the class, have a laugh and walk out afterwards knowing you’ve had a tough, tough session and are one step closer to your goals!


Are you looking for Bootcamp Crawley?

Or are you ready for our Better than Bootcamp – Kombat Fitness classes?

Come along, try a lesson and find out for youself.

To find out more enter you name and telephone number in the box on this page or call us on 01293 552 511 to book your first session.

We have classes Monday to Friday in the mornings and on Saturday, at Lunch Times or try our Ladies Only Kickboxing Classes in the Evenings.

See you in the gym!

Looking for a Female Personal Trainer in Crawley?

By | Ladies Fitness, Personal Training Crawley | No Comments
Ruth Ashdown, female personal trainer and professional fighter

Ruth Showing the guys how it’s done!

If you’re looking for a female personal trainer in Crawley to put you through your paces, help get you lose weight and get back in shape – then get in tough with our Ruth Ashdown.

If you’re looking for a personal trainer to:

  • Help you get in shape for a wedding or holiday?
  • Help you get your ‘old’ body back and feel good again
  • Want to enjoy your food without feeling guilty (we can help you with your diet, nutrition and give you the lee-way to squeeze in a few treats)
  • Hate big box, commercial gyms with their meat-heads and unfriendly members
  • Feel self-conscious and want a quieter place to workout

Then Ruth can help (that’s her in the picture showing the boys who’s boss).

A professional fighter who’s a three time world champion in Muay Thai (a form of Kickboxing) Ruth has built up a reputation for pushing her clients and helping them get the most out of their workouts.

Her clients include busy mums looking to get their bodies back and regain their confidence, professional men and women working in the city, prison officers, policemen, teachers and more.

If you’re looking to start  your training and would like to find out more about training with Ruth you can contact the gym on 01293 552 511 or email us at: and we’ll be in touch to book your first session and start you training.

Getting Kids into Martial Arts

By | Kids Martial Arts | No Comments

I’m a massive fan of martial arts.

I know I’m biased but I’ve experienced it and I’ve seen it – over and over again.

I’ve see kids (and adults) come out  of their shell, grow in confidence and watch people start to like themselves all courtesy of that feeling and sense of achievement you get from martial arts.

There’s something very different about martial arts when it comes to learning about discipline and respect.  Sometime that’s often lacking in modern team sports (I’m thinking football in particular) as parents roar from the sidelines, shout at the referee and the kids emulate their favourite players with diving and dissent.

Like I said – I’m biased – plus I wasn’t a great football player at school and “Yes” I know that not all parents or children are like that – Alan

Kids Muay Thai Private LessonYesterday I had a lesson with Kira who’s been coming on leaps and bounds during her time here and who promised to go light with me when we sparred during here private lesson yesterday.  There was no head contact – I needed to make sure I had a fighting chance of surviving 😉

One of the nicest things about getting kids into martial arts is that I have a chance to help and guide them.  And while I can never overwrite the lessons they learn from their parents I can be a positive role model for them.

Plus I’m proud to know that I’m helping the next generation of Muay Thai enthusiasts, fighters and – one day – instructors.  I’m helping to shape my future replacements and – fingers crossed – they’ll be better, stronger, nicer, more helpful and surpass me.

So Kira – well done, keep up the good work and YOU are the next generation of Muay Thai!

You can find out more about our Kids Martial Arts classes HERE


The Rules of Dieting

By | Exercise and Fitness | No Comments

The Rules of DietingLet’s forget dieting for a moment and (instead) just call it eating.

We don’t diet and exercise here – we eat and we train.

Eating is what we do and it’s something we’re working to improve – literally – one bite at a time.

Below are five rules for eating better and creating a NEW improved and permanent diet that lasts (of course if you need help our team of personal trainers are on hand to offer training and nutrition help).

Rule #1 If it doesn’t go bad, don’t eat it!

What I’m taking about is the fact that real food go bad.  Fruit and vegetables start to decompose and go off.  Microwaveable meals on the other had – don’t.

Food that goes bad is what our grandparents just called food.  Nowadays it’s something we have to go out of our way to buy and eat.  We have too many alternatives, too many preserved, processed and ready made foods to eat.

Don’t buy processed and prepared meals (this includes many breakfast cereals) eat good old fashioned food from raw ingredients.  Porridge (for example) is just oats.  It’s not a concoction of ingredients and additives that have been created in a factory and boxed for us to eat.

That’s the most important rule out of the way!

Rule #2 – Eat until you’re 80% full

For the majority of us the problem (or the reason we’re overweight) is because we eat the wrong kind of food – go back and read rule #1 again – and second, we eat too much.

What’s the right size portion?

Well that’s different for everyone but one thing we can all do is STOP eating when we’re 80% full!

Unfortunately we’ve all been educated by our parents to clean our plates and eat everything.

Eating real food actually makes us feel fuller that eating the equivalent amount of processed food.  It’s called satiety and processed foods don’t tell us we’re full in the same way.

Rule #3 Eat lean protein at every meal

Our body is constantly turning over protein.  What does that mean?

It’s constantly breaking down and building back the tissue (including muscle in our body) so it’s important we supplement the process by adding sufficient protein into our diets.

In addition to supplying these all important building blocks (some of which can only be got from food) by consuming protein at every meal can help improve your metabolism, reduce your cardiovascular risk, improve your weight loss profile AND lead to a higher metabolic rate (more info).

It’s win-win-win when it comes to adding lean protein at every meal.

Rule #3 Eat fruit and vegetables at every meal

And yep, that includes breakfast!

Now the UK government have been great in funding the Change4Life scheme that promoted having your five a day  but it’s better still to start seeing them push one step further and talk about seven.

Sound a lot?

Maybe it does but first remember that fruit and vegetables are typically higher in nutrients and lower in calories.  And while fruit does contain a lot of sugar (so you should focus more on increasing your veg intake) the benefits of all the cancer fighting, free-radical destroying properties of fruit and veg make it well worth while.

Plus you can eat a lot of veg to bulk your meals, fill you up and withing worrying about the extra calories that extra spud would have added.

More cancer fighting fruit and veg please (ideally 2 at every meal)!

Rule #3 Add in healthy fats

It’s sad that we associate being fat, sub-cutaneous fat (the stuff under you skin) and visceral fat (the stuff around your organs) with fat from food.

Fat isn’t bad for us (in the same way as carbohydrate and protein isn’t bad) it’s just another key ingredient for a healthy diet.

If you needed any proof of this then how about the trillions of cells in our body that are all made up with a cell membrane of fatty acids?  And how about the fact that our hormones rely on fat?

What you need is to understand and identify what healthy fats are AND to balance your consumption of monounsaturated, polyunsaturates and saturates (all while avoiding transaturated fat).

The problem is we eat too much of one kind of fat (saturated fat) and if you don’t believe me then see what the NHS have to say here.

What you need is a healthy balance of the right fat types for optimum nutrition.

Rule #5 Earn your carbs

Our Western diet is too carb heavy and (when I think of my mother) I remember having lasagne with potatoes – a heavy carb dish with a side-serving of carbs.

Too many.

We need carbs, they are fuel and without them your body will often turn to protein and start breaking down your muscle tissue in order to fuel itself.

What we all need to do is eating less carbs and at the right time.

The right time depends from person to person (some of us tolerate carbohydrates better than others) but as a general rule it’s good to earn them and eat them on the days we’re working out.

The best time of all is right after a workout, when the cells in your body are primed and ready.

Eating the right amount of carbohydrates at the right time is something we discuss with all our clients during our personal training sessions.

It’s one piece of the puzzle.

Helping people change their eating habits, one habit at a time so that instead of short term gains and faddy eating we help people create long term, sustainable eating habits that help them lose weight and stay healthy.

If you’d like to find out about our personal training, exercise classes or nutrition help them either either your name and telephone number in the enquiry box on this page or call us on 01293 552 511.