The Fundamentals of Boxing

The most highly conditioned athletes in the world are professional boxers because their sport demands that they be in supreme physical condition. When a boxer is in the ring with their opponent, they have no place to hide and any conditioning weakness they have will be exposed for all the world to see during the bout.

Very few of us aspire to become a professional boxer, or for that matter, an amateur boxer.  However, that does not mean you cannot utilizing the fundamentals of boxing. Boxing training is high-intensity interval training  (HITT), providing you with the exercise of sustained intensity, followed by easier “rest” periods. During your boxing session, you will improve your hand-eye coordination as you learn how to defend yourself.  Most people do not stick with an exercise program because they find forms of exercise such as running or lifting weights boring and feel as if they are going to a job. This is not true of a boxing workout.  You are learning a skill!

Along with learning a useful skill, you are getting a calorie – burning, complete body workout of all your muscle groups. The workout is aerobic and anaerobic, benefiting your cardiovascular system, while toning and building your muscles.  You will also find that hitting a bag is a great way to relieve stress.  Another great thing about a boxing workout… anyone can do it!!

Over the past few decades we have seen an explosion in the obesity rates in the United States, and a corresponding reduction in cardiovascular health, due to the amount of “added” sugars in our diets. The AMA recommends that we consume no more than the following amounts of sugar daily:
  • 9 teaspoons
  • 36 grams
  • 150 calories
  • 6 teaspoons
  • 25 grams
  • 100 calories

There are two types of carbohydrates; simple or complex, and they both contain sugar. The difference between simple and complex carbs is that complex carbs contain the added nutrients of fiber and starch. Complex carbs are digested slower, where simple sugars carbs (sugars) are quickly digested and have no other nutrients, which make them “empty” calories. When you overload your body with sugar, it is more than your liver can handle and your body ends up storing the extra sugar as fat.

So, if you are serious about eating healthy and need to lose weight, make your diet one of natural, non-processed foods to get the body you want.  And… always include exercise in your daily life.

Remember – You can’t out-exercise a bad diet!
How to Slow Down the Aging Process

We cannot stop the aging process but we can certainly slow it down.  Slowing down the aging process begins with a healthy diet, which comes from eating right. Eating right helps ensure that your body functions as a well-oiled machine. View your body as a well-oiled machine, and just like any well-oiled machine, your body requires good maintenance. Good maintenance starts with a good diet.  A healthy diet consists of lots of fruits and vegetables, whole grains, healthy proteins, low-fat dairy, healthy fats, and low salt consumption.

Drink plenty of water.  Most of your body is made up of water and you should look at water as a food and drink lots of it.

Berries are packed with antioxidants which help your cells maintain their health and lower inflammation in your body.  Blueberries are commonly recognized as being the best berry for healthy cells.

Fiber is the key to a healthy digestive system.  Consume lots of vegetables, fruits, whole grains, and legumes to lower your cholesterol, blood pressure, and inflammation and ease constipation.  A high fiber diet will also help control your blood sugar levels, lowering your chances of diabetes.  Flaxseed is one of the best sources of fiber, however, get flaxseed that has been milled or ground, as whole flaxseed can pass through your digestive system undigested. Broccoli is one of the best vegetables with plenty of vitamins, high in fiber, and loaded with antioxidants.

Cooking with olive oil helps lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol levels.

Tomatoes are high in lycopene and helps protect against prostate cancer and cooked tomatoes release more lycopene than uncooked tomatoes.

Fatty fish are loaded with omega 3 fatty acids that are great in combating heart disease and preventing strokes.  Salmon, mackerel, halibut, and sardines are a great source of omega 3 fatty acids.

Nuts are also full of omega 3 fatty acids, unsaturated fats, fiber, and protein.  Almonds are commonly recognized as one of the healthiest nuts as they are high in magnesium.

Yogurt is high in calcium, provides protein and is full of probiotics helping you digest food properly.


The Muscle Building Rules For Naturally Skinny Guys

Genetically skinny guys can sometimes have a really hard time when trying to gain weight and muscle. However, success in boxing is also directly correlated to muscle mass. More muscle mass equals more force behind your punch. Even though building muscle mass shouldn’t be the sole objective of a training program, as many elements are necessary to be a successful boxer, there are some tips you can follow to build muscle and make working out a habit.

The Importance of Weight Training

In order to build muscle, it’s necessary to weight train three days per week, with a 48-hour rest and recovery period in between sessions. In this case, it is counterproductive to train every day; rather, less is more. Weight training will stimulate muscle growth but, in order to grow, your muscles also need time to repair. Giving your muscles time to repair will also allow them to add new muscle mass, and this only happens when you are resting. Naturally thin individuals tend to require more rest and less training than others who gain muscle more easily.

Up Your Calorie Intake

Muscle gain is also achieved by consuming more calories every day. However, it is necessary to consume healthy calories, packed with nutrients which come from protein, vitamins, minerals and whole grain carbohydrates. Aim to eat roughly once every three hours which translates to about 6 meals every day; your meals should ideally contain one source of protein and be quite substantial, in order to get you through your training program and to meet your energy needs.  After workouts, it is best to consume carbohydrates as they create a raise in isnulin levels, effectively slowing down the rate at which protein is broken down. This, in turn, will help you rebuild muscle faster. 

Use Protein Supplements

Protein shakes can be a good way to consume more calories needed for muscle building. They give you a quick way to consume muscle-building compounds and are easy to take with you and consume. Take the protein shakes 30 to 60 minutes before working out, as they are easily absorbed and maximise your weight training. 

Embrace the Advantage of Being Naturally Thin

Although a thin boxer may not be particularly intimidating upon entering the ring, there are certain advantages to this body type. Thin boxers are usually faster and much agiler, and therefore manage to avoid damaging punches. This can create a frustrating and tiring situation for the opponent, which will allow you to take control of the fight and dictate the rules. 

Why Is Eating Fruits and Vegetables Important

A recent study by the Imperial College London reports that two-thirds of English citizens have a hard time consuming three to four portions of fruits and vegetables a day. For years it has been recommended we consume five portions a day to lower the risk of stroke by 18%, heart disease by 16%, cardiovascular disease by 13%, cancer by 4% , and an overall risk of an early death by 15%. But why is eating fruits and vegetables important?

The study shows we should be eating platefuls of fruits and vegetables; if five portions are good, ten portions are better. Dr. Darin, the lead author of the research from the School of Public Health at Imperial states,” We wanted to investigate how much fruits and vegetables you need to eat to gain the maximum protection against disease, and premature death. Our results suggest that although five portions of fruits and vegetables is good, ten a day is even better”.

Ten portions leads to a 24% reduction in heart disease, a 33% less chance of stroke, a 28% less chance of cardiovascular disease, a 13% less chance of cancer and a 31% less chance of premature death.
It is recommended that you eat the “rainbow”, or the different colors of veggies and fruits to reduce cholesterol, blood pressure, and boost your immune system. Not all vegetables and fruits are equal. Some fruits and vegetables are better at preventing heart disease and stroke while green veggies are better at reducing the chance of cancer.

Following are examples of the recommended size of a portion of fruits and vegetables: one apple, one pear, one glass of orange juice, one tomato, one banana, three tablespoons of peas, and two broccoli spears.

Now that you know why eating fruits and vegetables is important, keep this in mind the next time you are preparing a meal or reaching for a snack. Load up your dinner plate with vegetables and be sure to keep plenty of fruit on hand! Be sure to talk to our trainers for the best ways to load up on fruits and veggies during your next Champion workout! Sign up for your next class today!

How To Make Working Out a Habit

Almost everyone would love to create the “Workout Habit” and live a healthy lifestyle. The hard part is creating the habit and making it part of your daily lifestyle. The following are tips on how to make working out a habit:

  1. The first steps to take are to make your workouts part of your daily schedule and to view your workout as a “cannot” miss appointment on your “to do list”. Block the time off on your schedule, and to help ensure that life does not get in the way, plan it for the first thing in the morning. To make getting to the gym easier, gather up what you need for your workout the night before and set it aside, so everything is ready for you. Tell yourself you will not make excuses for missing workouts.
  2. Find yourself a workout partner.  You are more likely to show up at the gym if you know someone is depending on you to be there.
  3. Try different forms of exercise until you find the workout regimen you like.  Once you have the workout you enjoy, it will make getting to the gym a whole lot easier.
  4. Start off slow and easy and build on it.  This will help you avoid injury and prepare yourself mentally and physically for more intense workouts to come.
  5. Look at exercise in a positive light and tell yourself that you, “want to workout”.  Remind yourself how great you feel after working out and visualize how the “new you” will look!
  6. Set a goal and commit to it by writing it down.  We are much more likely to commit to a goal if we have committed to it in writing.
  7. Remember, you will not always get a great workout in, but a bad workout is always better than the one you did not do.  Some exercise is better than none!
  8. Measure your workouts.  With today’s technology it is easy to track the intensity of your efforts.  It is a lot easier to improve something, if you have an accurate way of measuring it.

Working out is like many things in life; If it were easy, everybody would do it! Tell yourself you will not make excuses for missing workouts and keep in mind, “If you think you can or think you can’t, you are absolutely right”! The secret to how to make working out a habit is to just believe you can.

Ready to get started? Check out our class schedule and sign up for a free class!

Avoid Holiday Weight Gain
With the holidays upon us, all of us will be challenged to not overeat and gain unwanted weight. Here are some healthy eating habits to avoid holiday weight gain.

  1. The most important habit to create in order to lose or maintain weight is to eat “real food”. Your body naturally craves sugar and processed foods which taste good, but have very little, if any, nutritional value. Get in the habit of eating whole, unprocessed foods. Eat fruits, vegetables, beans, nuts, seeds, whole grains, olive oil, eggs, poultry, beef, pork, lamb and fish.
  2. Your nervous system needs not to be stressed, for it to work properly. When you are stressed your body releases the stress hormone cortisol, which slows your metabolism and does not allow your body to properly digest food. Exercising and sleeping eight hours a day are great ways to reduce stress.
  3. To help break you of your bad eating habits and create good eating habits you should keep a journal and write down everything you consume. In addition to keeping a record of what you eat, it will also help if you write down how you feel after eating. Keeping records will strengthen your resolve and make you more aware of everything you consume, which will help break you of your bad eating habits and avoid holiday weight gain.
  4. Good eating habits also include eating slowly, eating only when hungry, and reaching for a piece of fruit when you have sugar cravings.
  5. As we all know, exercise plays a huge part in weight loss/control. The holidays are busy times and to ensure that you get your exercise in, you must plan on it and make it part of your daily schedule! This is crucial to avoid holiday weight gain. Check out our class schedule and plan ahead!
  6. To lose weight, keep weight off, and reduce your risk of obesity you must make these habits part of your life style and not just a diet. Remember, when you diet you starve yourself, and then when you eventually lose your resolve you give into hunger and stuff yourself. After stuffing yourself, you feel disappointed and go back to your diet and then end up repeating the cycle. This is known as the Yo-Yo diet.
Check out our class schedule here and we hope to see you soon! Merry Christmas, Happy Holidays, and have a great, happy and healthy New Year!