Thai/ kickboxing Mon and Thur nights 8:15 pm.

New schedule starts in September at the Exeter academy! Now includes Thai/ kickboxing Mon and Thur nights 8:15 pm.

Muay Thai kickboxing

Although the true roots of kickboxing date back to Asia 2,000 years ago, modern competitive kickboxing actually started in the 1970s, when American karate experts arranged competitions that allowed full-contact kicks and punches that had been banned in karate.

Because of health and safety concerns, padding and protective clothing and safety rules were introduced into the sport over the years, which led to the various forms of competitive kickboxing practiced in the United States today. The forms differ in the techniques used and the amount of physical contact that is allowed between the competitors.

Currently, one popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Unlike other types of kickboxing, cardio kickboxing does not involve physical contact between competitors — it’s a cardiovascular workout that’s done because of its many benefits to the body.

Cardio kickboxing classes usually start with warm-ups and gradually increase in intensity. Kickboxing is a full-body workout that includes movements such as knee strikes, kicks, and punches. Some time at the end of class is usually devoted to cooling down, which usually includes exercises like push-ups and crunches for strength and stretching for flexibility.

  • Comfort is key. Wear comfortable clothing that allows your arms and legs to move easily in all directions. The best shoes are cross-trainers — not tennis shoes — because cross-trainers allow for side-to-side movements. Gloves or hand wraps are sometimes used during classes — you may be able to buy these where your class is held. Give your instructor a call beforehand so you can be fully prepared.
  • Start slowly and don’t overdo it. The key to a good kickboxing workout is controlled movement. Overextending yourself by kicking too high or locking your arms and legs during movements can cause pulled muscles and tendons and sprained knee or ankle joints. Start with low kicks as you slowly learn proper kickboxing technique. This is very important for beginners, who are more prone to developing injuries while attempting quick, complicated kickboxing moves.
  • Drink up. Drink plenty of fluids before, during, and after your class to quench your thirst and keep yourself hydrated.
  • Roundhouse kick: Stand with the right side of your body facing an imaginary target with your knees bent and your feet shoulders’ width apart. Lift your right knee, pointing it just to the right of the target and pivoting your body toward the same direction. Kick with your right leg, as though you are hitting the target. Repeat with your other leg.
  • Front kick: Stand with feet shoulders’ width apart. Bend your knees slightly, and pull your right knee up toward your chest. Point your knee in the direction of an imaginary target. Then, kick out with the ball of your foot. Repeat with your other leg.
  • Side kick: Start with the right side of your body facing a target. Pull your right knee up toward your left shoulder, and bend your knees slightly as you kick in the direction of your target. The outside of your foot or heel should be the part that would hit the target. Repeat with your other leg.

Why Kickboxing?

Besides keeping your body fit, kickboxing has other benefits. According to a study by the ACE, 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 also can 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.


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Renovations complete come visit our new Academy

Renovations complete come visit our new Academy.

Our Salem Location

Law Enforcement Seminar ~ September 18th 3:30-5:30

Free to all law enforcement dressed in BDU’s or similar casual wear.

at our Salem academy location.  2 Range Rd. Salem NH 03078


We have invested in top of the line cleaning equipment

The consequences of dirty mats and training gear go well beyond aesthetics, of course. The spread of germs and viruses through contact with equipment is a serious health concern.  If a Jiu jitu wrestling mat is not  cleaned properly athletes may catch skin diseases.  staphylococcal infections, ringworm, impetigo, and herpes simplex virus are the four most commonly seen in wrestling. One problem lies in the fact that not only can jiu jitsu/wrestlers catch skin disease from other teammates, they can also catch skin diseases from others who may use the gym or academy.  We here at Team Renzo Gracie take cleanliness and the health of our students very serious.  We have invested in top of the line cleaning equipment to make sure that our academies are sanitary.

Our Cleaning Process.

Sweep with the IPC 464 computerized sweeper
pre-spray with an anti-bactierial / microbial spray
Final Scrub / Vac / Disinfect with the IPC 15 Computerised Scrubber

How To Prevent A Martial Arts Injury

In our last blog, we shared three of the most common martial arts injuries that we feel all martial arts students (karate students, Jiu Jitsu students and more) should know a little something about. Today, the good news that we’d like to share is that although injuries are a natural part of martial arts training, they can be prevented so long as you know what to do. Read on to learn how martial arts students can be proactive and help keep themselves healthy and in good standing:

Get a Physical

Before starting any kind of physical activity, athletes should make an appointment with their doctor for a physical exam. By getting the proper screening, athletes can confirm whether or not their body is ready to take on such vigorous training.

Warm Up

Muscles that aren’t warmed up before activity are more likely to experience an injury, so martial arts students should always stretch and perform the warm up routine their instructor suggests. Even when the first part of a class is dedicated to warming up, it never hurts for athletes to do a little warming up before they arrive at the gym. Bonus tip: don’t forget to cool down after activity too!

Stay Hydrated

When our bodies aren’t hydrated, athletic performance can be compromised – naturally this can cause an injury. That said, students should always drink enough water before, during AND after class so that their body knows how to properly react to the activity it’s experiencing.

In addition to the above, martial arts students should always make sure they are wearing the proper safety equipment (ask your instructor if you aren’t sure what that is!), and should always practice under the right supervision.

Have additional questions about martial arts injuries and how you can work to keep yourself safe? Contact the team here at Renzo Gracie NH! Our students’ safety is one of our main priorities, so we would be happy to discuss some safety tips with you. To reach our team, please call (603) 777-2775.

Three Of The Most Common Martial Arts Injuries

Although martial arts offers a ton of benefits to athletes who train in it, just like any other sport, there is also the risk of sustaining an injury when practicing or competing. Since this is so, we believe it is important for our students and all other martial arts students to be aware of some of the most common injuries! Below are three we’d like to emphasize:

Skin Damage

The potential for skin damage is high in contact sports, with cuts and bruises being some of the most common. Even when they are minor, it’s important for students to take the proper precautions (such as covering a cut with a bandaid and cleaning it regularly) to prevent an infection.


Martial arts requires the use of a lot of muscles – muscles that can easily be strained due to a lack of stretching or by being used incorrectly. Should a student experience pain in their muscles or tendons, it’s important that they give their body enough time to rest to prevent even further damage.


One of the most serious injuries that can result from martial arts training is a concussion, so all students must be aware of the warning signs. Generally speaking, the symptoms of a concussion include headache, nausea and dizziness, but they can even go so far as the inability to concentrate, balance problems or difficulty remembering. Students who experience any of these symptoms should let their instructor know immediately and be evaluated by their doctor or other medical professional.

Should a student experience an injury, the best thing they can do is stop activity right away, speak with their instructor, and get the proper treatment. And although it can be tempting to jump back into training, students must also give themselves enough time to truly recover so that they don’t wind up getting hurt again!

Here at Renzo Gracie NH, the safety of our students is our number one priority, which is why we’ve designed our self defense training facilities using only the best equipment and mats. For more information on martial arts injuries, such as how to prevent them, be sure to check back to our blog later this week!

Everything You Need To Know Before Training In Jiu Jitsu

If you’ve been thinking about signing up for a Jiu Jitsu class, then there is no better time to start than now! By starting your training as soon as you can, you’ll not only learn some of the most important self defense skills, but you’ll also get the physical activity you need to live a happy and healthy life – it’s a win, win!

Self Defense Classes Salem NH | Jiu Jitsu Manchester NH | Self Defense Classes Exeter NH

Before you head to your training academy for the first time, though, there are a few important things that we think you should know:

  1. Don’t hesitate to ask questions. Students often shy away from speaking up in fear of looking like they don’t know something, but if you don’t ask, you won’t! You’re there to learn, so always keep communication open with your instructor, other students in your class, and even those more advanced students you see throughout the gym.
  2. Be prepared to trust others. You’ll likely be working closely with other students in your class, so you’ll need to be prepared to put your trust in them. On the other hand, you should also make an effort to show your fellow classmates that they can trust you! Don’t worry if this seems hard to do at first – it will get easier as you get more comfortable with those around you.
  3. Know that practice makes perfect. As a first time Jiu Jitsu student, it can be easy to get frustrated if you have trouble with a technique or two. But, you have to remember that practice makes perfect! After all, Rome wasn’t built in a day, and the same idea applies for anyone training in Jiu Jitsu!
  4. Listen closely. It’s one thing to just follow along with what your instructor is telling you, but the key to success is really listening and understanding what they say. Each time you enter the gym, be ready to make a mental note of everything you hear so that you can remember it in the future – every tip and piece of advice will come in handy!

As a Jiu Jitsu training academy led by martial arts experts, the fifth and most important thing we want to remind new students about is to have fun. Here at Renzo Gracie NH, we invite students to train with some of the best regardless of how much experience they have – all ages and levels are welcome!

To learn more about the Jiu Jitsu programs we offer, please give us a call at (603) 777-2775. You can also sign up for a FREE introductory lesson at our academy here!

Our Favorite Quotes From Martial Arts Champions

Throughout our years training both ourselves and our students in martial arts, we’ve done a ton of research to learn from the best. As a result, we’ve come across some incredible quotes from martial arts champions that continue to inspire us each and every day! Now, we’d like for them to inspire you. See below for 10 quotes from martial artists that have motivated us the most (yes, Bruce Lee inspires us a ton!):

Bruce Lee Quotes

Self Defense Classes Salem NH | Jiu Jitsu Manchester NH | Self Defense Classes Exeter NH

“Defeat is a state of mind; no one is ever defeated until defeat has been accepted as reality.”

“Knowing is not enough; we must apply. Willing is not enough; we must do.”

“Learning is never cumulative, it is a movement of knowing which has no beginning and no end.”

“Absorb what is useful, discard what is not, add what is uniquely your own.”

Additional Motivational Quotes From Martial Artists

“Competition starts the moment you open your eyes in the morning. If you have that mindset, you’ll be closer to victory.” – Saulo Ribeiro

“Learn to start over. After a tough defeat, be at the academy the next day to work on your mistakes.” – Marcio Feitosa

“Champions seek tough training partners in the academy. They go for the challenge. The power of the will needs to be greater than the fear of losing or the vanity of being seen as a champion.”
– Carlos Gracie Jr.

“In training, bring your body and mind to their limits. Competition will look easier the harder your training is.” – Braulio Estima

“Champions need to be patient. Like a drowning man, if you make wrong decisions and waste energy you will sink faster, but if you keep calm and follow a plan the chances of surviving increase.” – Roger Gracie

Do you have another favorite quote that encourages you to do your best when training in martial arts? If so, be sure to share it with us on Facebook, Twitter or Google+!

Renzo Gracie NH offers Jiu Jitsu, cardio kickboxing and various other self defense classes to students of all ages in Exeter and Salem, NH. For more information about the programs offered, please call (603) 777-2775 today.

Three Of The Best Basic Self Defense Tips For Kids

According to Pacer’s National Bullying Prevention Center, 22% of students report being bullied during the school year. Although this number may seem low, if you ask us, it is 22% higher than it should be. But since bullying is something that children can encounter at any time, our goal is to at the very least help them be prepared. Below, we’ve compiled a few of our favorite self defense tips that we believe all children should know.

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Use The Right Body Language

A person’s body language says a lot to those around them, and children who appear nervous may be more likely to be targeted. That said, all children should exhibit confident body language and behavior, which includes, but is not limited to, standing up tall and making eye contact. Even when they don’t actually feel confident, just the act of looking confident can make a huge difference before and even during a situation that requires self defense.

Travel In Groups

It doesn’t matter if they are on the playground, at the mall, or walking down the street – children should always travel in groups. Not to mention, they must always be aware of their surroundings so that nothing comes as a surprise. When you travel with others by your side, it becomes much harder for a bully or other dangerous person to successfully approach one particular individual.

Be Ready To Walk

It can be easy for children to want to fight back against someone who is targeting them, but the best way to keep a situation from getting out of hand is to be ready and willing to walk away. Although some children view walking away as being cowardly, the truth is that those who make the first move to leave an uncomfortable situation are much stronger.

At Renzo Gracie NH, we never want to see a child placed in a dangerous or uncomfortable situation, but should they be, we want them to be prepared! That’s why we offer several kids self defense classes at both our Exeter and Salem academies. To learn more about our programs for kids, please give us a call at (603) 777-2775 today.