Kick Boxing


Besides keeping your body fit, kickboxing has other benefits. According to a study, you can burn anywhere from 350 to 450 calories an hour with kickboxing!


Kickboxing also reduces and relieves stress. Its rigorous workout — controlled punching and kicking movements carried out with the discipline and skills required for martial arts — can do wonders for feelings of frustration and anger. Practicing kickboxing moves can also help to improve balance, flexibility, coordination, and endurance.


Kickboxing is also a great way to get a total body workout while learning simple self-defense moves. Kickboxing fans say the sport helps them to feel more empowered and confident.


So get out there and jab, punch, and kick your way to fitness.


muay-thai-rock solid-studio

It’s a striking art that utilizes attacks from the fists, elbows, knees, and feet. Strikes can be thrown from long, mid, or close range. There is also an element of grappling referred as the clinch. Very different from the grappling techniques used in Brazilian Jiu Jitsu, clinch maneuvers are used to set up knee and elbow strikes or to throw your opponent to the ground. Since the sport requires that practitioners possess a large number of athletic qualities, the benefits that accompany learning Muay-Thai are numerous. Below are what we believe to be some of the top benefits from practicing Muay-Thai.

 1. Increased Cardiovascular Conditioning

2. Leg Strength

3. Core Strength

4. Increased Hip Mobility

5. Stress Relief

 To sum it all up, Muay-Thai can benefit just about anyone. Just make sure you adapt the workout to your level of fitness when you’re starting out. There is absolutely no shame in taking a break or modifying a drill to make it fit for you. Also remember when practicing any sport there is always a risk of injury. Make sure to consult your healthcare professional when beginning any new type of physical endeavor and let your coach know of any injury or physical condition that you may have prior to practice. For those of you choosing to explore the art of Muay-Thai, we wish you all the best in your training.

 Functional Fitness:

You bend down to lift a heavy bag from the floor, and snap, crackle, pop—you’ve thrown out your back. Everyday movements can leave even marathon runners and muscle-bound weightlifters writhing in pain, which is why incorporating functional fitness training is so important. “Functional fitness focuses on exercises that mimic everyday life movement patterns. This includes squatting, reaching, rotating, picking things up from the floor, and putting things away over your head.” Functional exercises condition your body to move more efficiently through real-life activities and help prevent injury.

Functional training is less about spot-training specific vanity muscles like biceps and abs, and more about getting stronger at compound movements you can use in real life. These types of exercises put less wear and tear on muscles and joints, and help improve coordination, balance, and stability.

Everyday Activities that an individual indulges:

1. Squatting
2. Picking Heavy Items Off Floor

3. Placing Things Overhead
4. Reaching and Rotating 

Self-Defense Everyone Should Know

Would you be able to defend yourself and your loved ones if someone were to physically attack you? It’s a question most of us don’t want to consider, but violence is, unfortunately, a fact of life. Thankfully, regardless of strength, size, or previous training, anyone can learn several effective self-defense techniques. Here’s how to prepare for and stay safe in common real-world violent situations.

The Most Effective Body Parts to Hit

When you’re in a confrontation, you only have a few seconds and a few moves to try before the fight may be decided. Before an attacker has gained full control of you, you must do everything you can—conserving as much energy as possible—to inflict injury so you can get away.  So aim for the parts of the body where you can do the most damage easily: the eyes, nose, ears, neck, groin, knee, and legs.

Eyes: Gouging, poking, or scratching the attacker’s eyes with your fingers or knuckles would be effective, as you can imagine. Besides causing a lot of pain, this should also make your escape easier by at least temporarily interfering with his vision.

Nose: If the attacker is close in front of you, use the heel of your palm to strike up under his nose; throw the whole weight of your body into the move to cause the most pain and force him to loosen his grip on you. If he’s behind you, you can strike his nose (from the side or front) with your elbow. Either way, aim for the nasal bones.

Neck: The side of the neck is a bigger target, where both the carotid artery and jugular vein are located. You could possibly temporarily stun your attacker with a knife hand strike (all fingers held straight and tightly together, with thumb tucked and slightly bent at the knuckle) at the side of the neck. (For even more injury, you could thrust your elbow into your assailant’s throat while pitching the weight of your body forward. See the Target Focus Training video below.)

Knee: Su says the knee is an ideal self-defense target, vulnerable from every angle and easily kicked without risk of your foot being grabbed. Kick the side of the knee to cause injury or partially incapacitate your attacker. Kicking the front of the knee may cause more injury but is less likely to result in imbalance.



Gymnastics is a very popular sport and is a fantastic way of getting active, keeping fit and having fun at the same time! Few of the benefits are as listed below:


1. Strength Development

Gymnastics produces, pound-for-pound, the best athletes in the world. Gymnastics uses almost exclusively body weight exercises to build upper body, lower body, and core strength

2. Flexibility

This is something that I think we all wish we had a little more of. Flexibility is important in injury prevention and helping prevent the every day aches and pains. No sport gives an athlete the flexibility that gymnastics does

3. Social Skills

At all ages, gymnastics provides an opportunity to develop social skills. Younger children learn how to stand in line, look, listen, be quiet when others are talking, work and think independently, be respectful and others. The older kids in the gym learn to inquire about why something works the way it does good learning environment.

4. Work Ethic

Gymnastics is a difficult sport. Nobody can give you anything. Every skill you learn is earned through hard work and repetition. A great thing about gymnastics is being able to see the direct relationship between hard work and results. How hard work and determination pay off. 

5. Determination

Gymnastics breeds determination. Most skills in gymnastics take a number of tries to get them right. This is true with a number of things in life.

6. Overcoming Fears

There are things in gymnastics that are scary. A lot of this has to do with the fear of trying something that you have never done before. We encourage our gymnasts to express their fears to us, and we set attainable goals to work through their fears