How Mixed Martial Arts Promotes Well-Being


6360601827905642211440182592_Martial-Arts-TrainingMartial artist performing a different form of Kata

Today, findings from studies of martial arts have shown positive psychological effects of training (Fuller). Different teachings and sciences together with meditation, breath control, concentration and correct application of martial arts, can lead to release of powerful inner forces. The effective management of energy is an important dimension of martial arts and to certain health professions.

Martial arts training has been proven to produce affective body, mind and behavioural benefits. Improvements in self- esteem (Fuller), positive response to physical challenges (Trulson, 1986), emotional stability and reduction in anxiety and depression (Cai, 2000). Why wouldn’t you want to be interested in such an artform especially people with aggressive behaviour. Konzak and Boudreau (1984) have drawn attention to social benefits with such behavioural change, especially the relationship between martial arts practice and aggression

Martial arts wisdom teaches that after you have committed yourself to consistent practice one becomes less impulsive and aggressive towards others. Patience, insight and calmness are the main codes of true martial arts.

Martial arts enhance self-control, developing will and discipline. Willpower and discipline is factors involved for students for continuing hard training for improving personality and performance inside and outside of the Dojo (training arena). Consistent training and, great attitude towards the moral principles of martial arts will most likely contribute to strengthening will power. This doesn’t mean that one can just come in to the gym and train and think that one will become a true martial artist. One need to really believe in their abilities and follow their moral principles. There are many fighters out there today, but it seems like true martial arts have lost its way due to the fact, of money and fame. There are many fighting organisations out there today, like the UFC (Ultimate Fighting Championship) etc. Promoting martial arts and looking at fighters as a commodity.

According to a survey conducted by American Psychological Association, over 43% of adults surveyed suffered from bad lifestyle and health choices due to effects of stress.

An effective way to positively channel stress is from martial arts and a daily grind of training, which will allow an individual to both sharpen their self-defence skill and simultaneously improve both physical and mental health.

Helping to reduce stress-

It’s crucial to maintain an appropriate level of serotonin- Training outside under the sunlight with the help of rhythm based martial arts such as Capoeira, its one of the greatest option that’s proven to create the production and release of serotonin.

It can create a positive body image-

Regular exercise helps you to become fitter and better version of yourself and it would help to appreciate your body as well and develop a more positive body image. One way to burn calories real fast is to train the art of eight limbs, Muay Thai, an art form that can make you burn up to 1000 calories in one session.

mmatask1blogpostth (1)Women’s MMA in ONE FC


There’s no secrets around martial arts, I have been told by my Professor, Kyle Noke, Brazilian Jiu Jitsu Black Belt, first Australian UFC fighter, Steve Irwin’s former body guard, that everything in martial arts work!

Regular dose martial arts, no matter what art form or style you choose, it will help you boost your immune system and stay in good health.

I hope you’re ready to go in to the closest dojo you have in your neighbourhood and give it a go!


Inspiring others to take control of their lives with MMA


I’m in the greatest physical shape of my life and I’m continuing on the path to become the best that I can be. MMA has helped me come this far, but it hasn’t only taken me to the physical shape I’m in today but the psychological aspect is even greater.

My mindset towards the world and life has changed to the better.

Noke Martial Arts team after some hard work

My surrounding in Stockholm wasn’t the best to become great and achieve greatness. Some people do make it even though their surrounding isn’t the best, those people, I would say are blessed with a strong mind and their families have had their back all the day.

I have always been somewhat short but a big guy. A very physical guy, people used to call me names such as fatty, big baby etc. I embraced it in a negative, physical and violent way. Growing up in Stockholm, at least where I’m from, you got to be tough, can’t back down from anything because then the other guy sees it as a weakness. Growing up I always had too look behind my back.

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Me and my uncle Sulayman enjoying life in a different way- Benicarlo, Spain

There’s a bunch of professional fighters in the UFC that have similar background as me, former light heavy weight champion Anderson Silva from Brazil was bullied as a kid, current lhw champion Daniel Cormier as well. I think everyone goes through some life changing event whether it’s early in a young or when you get older, either way peoples life changes over the course of time.

UFC star Tecia Torres  have a similar story, she’s using her story as a piece of inspiration for others that may be going through a similar situation.

“Truth be told, for as long as I can remember I’ve struggled with my body image. Thanks to my parents I am naturally gifted with a muscular petite frame.

“Growing up I was on the sour end of bullying, to the point were girls in my middle school class would draw a “masculine muscular” looking women on the board, in an attempt to make fun of me. It worked. I felt alone and like my body was different. Looking back I was different. My young body was a product of my hard work. I’ve been a martial artist since age 5 and I’ve always been an athlete”.
She also continue saying “I am grateful to live in a generation where strong is being seen as beautiful and little girls are growing up knowing their bodies were made beautifully no matter what shape, size or colour it is”.

She also continue saying “I am grateful to live in a generation where strong is being seen as beautiful and little girls are growing up knowing their bodies were made beautifully no matter what shape, size or colour it is”.

There’s a lot of women around the world feeling the same way. Her motivation to continue is knowing that she’s inspiring all sorts of people to pursue their dreams and create goals. Doesn’t mean that you have to become a professional MMA fighter, but MMA in my opinion helps you to balance your life and create these goals. One cannot have a scattered mind in MMA, one has to be in the now, in the present to be active otherwise you’ll get punched and kicked.

Me and my childhood friend Robert Ohlander together with Nelson Noke started a women’s self defence/ MMA technique class at Noke Martial Arts every Saturday at 11am. The premise was to make sure that university students that are women are able to protect themselves for instance when they are at the nightclub and if something would happen they will be able to protect themselves.

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Some bad ass women and the Noke Martial Arts coaches after a self-defence class

The class has been going on for a bit more than six weeks and it didn’t only help these women to be aware of how to protect themselves but they love this form om HIIT (High- intensity interval training). These women have only in a matter of weeks changed their mindset towards MMA. A lot of them saw MMA as a brutal sport and violent, which it is, but there’s beauty in it and some of them are seeing it.

My roommates Jennifer and Linda are both from Sweden and have a background in soccer like me. There’s research saying that people who have participated in any type of sports have it easy to transition to martial arts.

These two women have already gotten a bit more balance in their everyday life: better lifestyle choices; less alcohol consumption, a more balanced diet, their academic progress have become better I would say due to the type of training.

When you are in an MMA environment you have no choice but to switch your mind on, one can get very emotional and the hormones are through the roof!

8 days left for my debut in the XFC30 promotion. One more day of really hard training before tapering off and managing my weight before the fight.

Bring on Fight Night, man is ready!


From the streets of Stockholm to the campus of the University of the Sunshine Coast: My transformation from clueless to aware!

Born 1993 8th February as Mohammed Adnan Nur Khan, my friends and family have always called me Adnan, my closest friends would call me  Adnan-Baby aka. Baby because of my baby face.

I grew up in a rough suburb north of Stockholm a place called Sollentuna, I saw a lot of things growing up that young kids in developed countries are not used to seeing.

Today I am 24 years old and on my 3rd year studying a Bachelor Degree of Public Relations at the University of the Sunshine Coast.

I came to Australia as a 21 year old very overweight kid, leaving a life behind that was filled with crime, money, drugs and everything that comes with that lifestyle.

When I first came to Australia at the beginning of 2015 I moved in to the UniCentral student accomodation in Sippy Downs and I did not know what to expect of my time here.

At the start of my journey here in Australia I weighed 116kgs. After making better lifestyle choices, today I weigh 90kgs, training for my first MMA fight eight weeks from now in the middlewegiht (84kg) division on the XFC organisation (Xtreme Fighting Championship) in Brisbane.

I can tell you one thing; in this country I have had a lot of first time experiences. First time spearfishing, first time seeing cyclonic weather, first time getting drunk at the beach.

On my third day living on campus, a childhood friend of mine Rob who came to USC one year before me, he has now graduated as a Sport Scientist in 2016, took me to the USC gym where he completely smashed me with a circuit training.

I remember almost spewing, wanting to cry and scream my lungs out because of the pain but this was something I kept to myself. I was taught in a very young age never to show pain or feelings that make you seem weak, never let people know what you actually think. My sense of Self was still connected to the streets of Stockholm even though I was on the other side of the world. I came to realize one major thing after that circuit training, I am strong! I had never done deadlifts before but I lifted 160kgs on my first go.

Today I am a part of the Noke Martial Arts Fight Team in The Sunshine Coast. I see myself as a student and my teachers are Nelson and Kyle Noke. Both of my teachers have been a part of the social promotion and acceptance of MMA in Australia. Kyle Noke just retired from the UFC (Ultimate Fighting Championship), a veteran in this game, he’s been at the highest level of fighting and is teaching us world class techniques in BJJ (brazilian jiu-jutsi), Kickboxing, wrestling etc.

MMA has changed my life! I used to smoke a pack of cigarettes everyday since the age of 17, I have not smoked in over 6 months. I used to drink to get really drunk, never able to drink just a beer or two, I have not had a drink for 2 months and I am getting the feeling that I will continue this path as long as I follow the path that MMA has showed me.

Anything and everything is possible! Practice and persistence! It’s been told that to become an expert at something one should spend at least 10.000h of practising it.

Repetition is key!

Bruce Lee stated “I do not fear the guy who practiced 10.000 kicks but I fear the guy who has practiced one kick 10.000 times.

Next time I will talk about how MMA is promoted in Social Media and how I am promoting myself for my upcoming fight. How to get sponsored using social media etc.

Thank you,

BigKhan out!