Koh Tao done.

Koh Phangan for 4 days.

Then a ferry to Surat Thani, an hour and a half to the airport, a flight to Bangkok and then another flight to Kuala Lumpur.

That was my NYE!

It’s a little after the fact but how was your New Year, dearest friend?

Do you have any resolutions? Or have you forgotten about those already?

My Number 1 Question

So the number one question I always get:

“Can you recommend a Muay Thai gym?”

Which is usually followed by:

“Which is your favourite?”

My answer is always “it depends.”

Sorry, that’s a bit of a lame answer but it is the most appropriate one.

Island Life vs City Life vs Countryside

One of the first things you have to consider when answering that question is this:

What sort of environment do you want?

Not only for training but for general life in Thailand.

I’ve trained in Bangkok, Chiang Mai countryside, and 3 islands.

The vibe is different at each:

• Cities - Bangkok, Pattaya etc.

This is probably obvious, but they’re really busy. This can be good and bad.

I’ve found that in Bangkok, the level of Muay Thai is really good and there are lots of champion fighters to watch/train with.

There are also a lot of gyms to choose from.

But, there is SO much traffic.

The city is also HUGE and it can be lonely if you don’t know anyone.

In your downtime, would you be happy staying in a concrete jungle, or would you get sick of it an need some nature?

• Countryside - Isaan, rural Chiang Mai etc.

It’s usually nice and peaceful, with lots of greenery.

You can also access some really authentic, Thai, Muay Thai.

This can be the real deal if you want to get immersed in actual Thai culture and see what it is like to LIVE in Thailand.

Plus its much more affordable.

But, again, it can also be a bit empty and rural. Which can be lonely if you don’t have friends at the gym.

You will probably need a bike or a car to get around because things can be far away.

Some areas won’t speak any English or be experienced with tourists.

• Islands - Koh Samui, Krabi, Phuket etc.

Beautiful beaches, scenery and (depending on the island) lots of social stuff!

To me, island training is a really nice balance between the two above.

You have the fun stuff and it’s not super crowded. But, the Muay Thai can also be really good because of the demand from tourists.

But, if you’re here to fight then the bigger stadiums will always be a journey away.

Islands can also be annoying to get to - not anything crazy, but it’s annoying to have to book ferries etc.

Some islands will have really high level Muay Thai, but others won’t, so you’ll have to do your research.

Also, you’ll need some discipline and may get distracted with all the fun and beauty around you!

No friends? No Problem

Today, let's talk about an underrated gem in our workout routines – shadow boxing.

In years of training, I noticed that shadow is one thing which beginners often roll their eyes at

It’s also something which fighters take seriously

It might feel like you’re just some lunatic throwing punches in the air with your imaginary opponent, but there are a lot of benefits:

1. Technical Ability:

How we perceive ourselves is always different from reality. Shadow helps bridge this gap.

That’s not necessarily a bad thing - maybe you think your technique is terrible but then you see yourself doing shadow and you look great.

…or vice versa.

Shadow is your opportunity to be a coach to yourself.

Practicing in front of that mirror reveals every detail, allowing you to adjust and polish your moves to perfection.

2. Mindset:

Shadow can be a form of meditation.

Get your body and mind warmed up and in tune.

Trying to be completely present and relaxed, yet at the same time throwing each strike with perfect technique, is an art.

It allows you to visualise your opponent in a much more active way to when you are hitting something, be it a pad or a bag.

It’s like a crossover between running, padwork and sparring.

3. Better Footwork & Movement:

This is where the fun happens.

When you are hitting a bag, or pads, sometimes you can end up focussing on power or speed and just moving back and forth.

Shadow is a really great time to work on your movements - footwork, counters, dodges etc.

There’s something really satisfying about being lost in the zone and swivelling about like you’re in the matrix.

No distractions, no interruptions.

4. Cardio:

Again, shadow is really useful for the technical side of things.

I like to call it a form of technical cardio, where it benefits both your fitness and your fighting ability.

It’s normal for your form to start slacking as you get more tired. We won’t notice this in sparring or padwork.

But during shadow, you can focus on maintaining the form, while you’re tired.

That’s a workout in itself!

Obviously, it’s also great for getting warm and staying warm.

5. Convenience:

It can be done ANYWHERE!

You don’t need any equipment, a partner, or to be in a gym. You don’t even have to be in gym clothes.

I shadow box EVERYWHERE. Not because I’m always working out, but because my mind is always on Muay Thai

It’s like a screensaver animation for me…

So moving forward, try doing these two things:

A. Dedicate Time:

Make shadow boxing a consistent element of your training regimen by designating specific time slots for it.

This could involve dedicating a few minutes before or after your regular workout.

Or, finding a convenient time during your day when you have some free moments.

B. Add Variety to Your Routine:

Play around with it!

Experiment with different styles, different speeds, different rhythms… Feel it and be the main character of your story!

Hell, you can even pretend to be a different fighter every day - try a Jon Haggerty session, then a Superlek one, and so on…

_{(…a Roosh sessi- nevermind)}

Now What?

So right now, I’m in Kuala Lumpur.

Of course, I’m checking out some Muay Thai here.

But, I’m also working behind the scenes to take TNT to the next level.

There are two things I will focus on over the next few weeks:

1. Getting Sponsorship and reaching out to different companies in the Muay Thai and fitness space.

2. Getting TNT set up across different platforms - Tiktok, Youtube, Facebook and more. We need to start being accessible to everyone!

After that, I will be organising the next Thailand leg.

I’m going to go back to Bangkok and hit up a few gyms there. Then, probably Phuket.

Is there anywhere else you want me to visit? Shoot me a DM or respond to this email!

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Let’s meet here next week for more Muay Thai goodness!

I hope the start of your week is blessed.

TNT BABY 🧨