Based on the current guidelines issued by the State of Maryland, we are permitted to have no more than 25 people (including staff) in the gym at a time. We will be limiting fitness class size to 15 members in order to observe the required social distancing guidelines. We will also be modifying our operating hours and class schedule, which we hope to post on our website by Wednesday.

Please take a moment and read on for more information on booking your classes and the changes we’re implementing to keep us all safe.

Booking Your Class

Going forward, we will require that members reserve their space in class in advance. You can reserve your spot by using the My Member Account app. If you have not yet downloaded the app, please refer to the instructions below. In consideration of other members, we ask that you please limit your classes to 3x per week for now.

  • Download the “My Member Account app”
  • Sign up with your name and your gym account number.  You can find your number on the email that you received when you joined the gym.   If you cannot find your number, send a note to and he will provide you with your account number.
  • Click:  Find an Event
  • Select your date
  • Pick your class
  • Click:  Register

 We will post weekly classes on the app every Wednesday for the following week.

In The Gym

  • When entering and exiting the gym, it is required that you wear a mask. We will take your temperature with a non-touch thermometer before you enter the gym, and if you have a fever, you will not be allowed inside. If you are able, it is certainly beneficial for you to wear your mask the entire time you are indoors. If it is difficult, you may remove your mask during your class, but you must put it back on when you leave your bag area.
  • You must leave the gym immediately upon the conclusion of your class so we can clean and sanitize the entire area before the next class starts.
  • There will be no access to showers or water fountains.
  • There will be no glove rental available, and gym staff will not be able to assist in hand wrapping. If you need a refresher on how to do this yourself, we’ll be posting a video to our social channels in the coming days
  • No mats will be available to borrow; please bring your own if you wish to use one
Safety Improvements We’ve Made
  • Touchless faucets have been installed
  • Kick plates and foot openers have been installed on all doors (so you don’t have to use your hands)
  • We will be disinfecting all bags and equipment between classes using CDC-recommended cleaning processes
Thank you for your continued support and for bearing with us while we figure out how to navigate these changes. The safety of our members and staff are of paramount importance to us, and we are grateful for your cooperation as we move forward. If you have any questions, please don’t hesitate to reach out and we will be happy to discuss any of these changes with you.
We can’t wait to see you back in the gym!

A high protein diet can boost a hunger suppressing hormone PPY, helping you “feel full” longer.

Protein consumed with carbohydrates will slow down the absorption of sugar into your bloodstream which will stop your blood sugar from spiking and help cut-down future cravings.

Protein has a higher thermal effect than carbohydrates or fats.  In other words, your body burns more calories digesting protein than carbs or fats and protein preserves calorie burning muscle.

Protein is needed for muscle repair and growth.  After strength training or intense exercising a high protein snack is recommended to supply your body with the necessary nutrients needed for repair and growth.

Protein should supply you with 15 – 20% of your total daily caloric intake.  Too much protein can lead to weight gain, just like too many carbohydrates or fats. Excess protein can lead to kidney problems over the long term.

A balanced diet should always be your goal.



Why Boxing Is One Of The Best Ways To Work Out

Keeping fit is essential, which is why finding a way to make it more engaging or fun is important. Boxing is a world famous sport, but it also serves as a practical way to work out and stay fit. By practicing boxing in a fitness gym, you can hit the sandbags and practice with mitts that allow you to feel the thrill that comes with being inside the squared circle, without the risk of head injury.

What It Shares With Other Workouts

Fitness boxing starts with the basics of ordinary boxing. You perform traditional stamina building exercises like running and weightlifting that are meant to build endurance. In this way, you’re already given the incentive to perform regular exercises necessary to a normal workout routine, but with the added motivation that comes with knowing you’re training for the more unique workouts that come with boxing training later.

Once you’re done with your running or sprinting drills and head back to the gym, the most common next step is to work with either a trainer using punching mitts or a sandbag. These drills require more than simple speed or strength. Instead, they encourage you to practice timing and pattern recognition as you work out, which can increase hand-eye coordination and overall reflex. Plus, hitting mitts allows you to work out with others to generate a sense of community.

Learning The Motions

These drills also have a dual nature, as they serve to teach you the punching and swinging motions of professional boxers. Many exercises can be used to teach you important self-defense techniques. But fitness boxing allows you to exercise properly while learning not only the sport of boxing but also how to protect yourself and others under threat of physical violence in an emergency.

It’s Less Aggressive Than You Think 

Doing this inside of a gym or fitness center with trainers also allows you to avoid the most dangerous part of boxing; the part where someone hits you back! Though sparring inside of a ring with practice gloves is always an option, professionals usually spar to learn the punching patterns of their opponents and practice dodging or guarding against specific timing.

Practicing with a punching bag still teaches you to strike properly, and provides a full body workout that requires learning careful footwork and deftly placed punches. But the risk of concussion or head trauma is minimized since no one is swinging back. Real boxers practice defense because their opponents have to follow the rules in their bouts. Learning to bob and weave is less useful in a real-life scenario, where attackers are more than capable of fighting dirty.

Boxing can be many things depending on who uses it. It can be a sport and profession for some, while for others it can serve as a way to learn self-defense to protect themselves in a worst-case scenario. But it’s also a way to stay fit and keep your body in shape without the need to ever throw a punch at a real person. That’s why learning to box can help to fulfill your fitness needs, no matter what they are.


Recently, The Ring did a profile on Champion Boxing & Fitness trainer William Joppy. A familiar face to all of you, Joppy has been with us since November 2011 with a unique training style that mixes cardio and boxing technique.

From the article: “His first recollection of boxing came in 1976 when, along with his father, he watched the Montreal Olympics which spawned the careers of Leon and Michael Spinks, Sugar Ray Leonard and Howard Davis.”

Read the full post here.

too busy to work out

Too Busy To Keep Fit?

Americans are busy, really busy. In fact, there’s a busyness epidemic in America at the moment with research showing that more and more Americans value being busy ahead of their own leisure time. There are still compelling reasons to workout but a reduction in leisure time means less opportunity to exercise, which is a contributing factor to the continual rise in American obesity, with 29.9% of Maryland inhabitants being obese in 2016. How can you find time to workout and stay fit when you have a busy life?

Make Every Workout Count

When you are short on time, efficiency is key so find exercise which gives you the most bang for your buck. For example High Intensity Interval Training (HIIT) consists of intense workout periods with short recoveries and has proven fitness benefits.  Boxing is an efficient exercise as it is a full body workout and a great balance between cardio and resistance training burning a lot of calories in a short time. Or keep it really simple and go for a bicycle ride in your lunch break or combine your regular dog walk with a run to make efficient use of your time.

Keeping Fit At Work

With Americans spending more hours at work than in most other countries, keeping fit whilst at work is key. If time and location allows, walk, run or cycle to work instead of driving. When at work, walk up the stairs instead of taking the elevator and make time over lunch to workout, or at the very least go for a walk. Workplace competitions may also help. For example, challenge your co-workers to see who takes the most steps in a day or climbs the most stairs.

Plan Ahead But Be Realistic

A key element when setting a fitness objective is to be realistic about how often you can workout and when. Plan ahead to ensure you know when you are due to be exercising so you can eat at the right times and have the correct gear to hand. Try to choose only workouts which you really love as you will be more likely to achieve your aims. For example, don’t set yourself the aim of going swimming over lunchtime if you really only have time for a short, intense boxing workout. Importantly, if you have even less time than usual, choose to do something, regardless of what it is, instead of doing nothing.

By changing how you exercise, being efficient and planning ahead, it is still possible to keep fit, even when you are struggling to find spare time.


One of the best ways to improve one’s mental health is exercise. Studies show that moderate exercise for 30 minutes a day, five times a week, can treat mild to moderate depression as well as any anti-depressant medication without the side-effects. This is true no matter what your age or fitness level is.

Exercise causes your brain to release powerful chemicals called endorphins that energize and improves one’s sense of well-being and self-confidence while helping with depression and anxiety.  Other benefits include a boost to your immune system, better sleep, better brain power, and better social interaction.

Some exercise is better than none! If you are not able to get five days of exercise in, do what you can to help relieve your tension and stress while you promote your physical and mental health.

shadow boxing

All of us have observed athletes shadow boxing. Shadow boxing is the art of moving around by yourself as if you are in a boxing match; throwing punches in the air, moving in and out, and fending off imaginary punches thrown by an opponent that is not there. It is as old as boxing, with fighters honing their skills as they warm up to begin training, or shadow boxing to cool down after an intense training session. Fighters also shadow box before a match to prepare themselves mentally.

When done properly, shadow boxing will improve one’s overall boxing skills, endurance, footwork, flow, quickness, and strength.  One can shadow box anywhere to work on specific punches and combinations, as well as work on footwork and defensive moves.  It is most helpful if performed in front of a mirror, as you will receive immediate feedback.


Hand speed is very important in most sports, especially in boxing. Following are three drills that should be incorporated into your upper body workout at least twice a week to get quicker hands. As your strength and endurance increases, do not be afraid to increase the length of time for each exercise.

1. Sideways Hand Drill

In the push-up position, with your hands under your shoulders, center your hands midway down a 45 lb. plate and to the left of the plate by a couple inches.

Begin by lightly touching the plate with your right hand and then your left hand one time each, as you move across and over the plate.

Both hands should now be on the ground to the right of the plate and you should be in a push-up position. Without hesitating repeat the exercise in the opposite direction and continue the same.

Perform three sets of the exercise for seven to ten seconds.

2. In and Out Hand Drill

Begin in the push-up position with the 45 lb. plate centered between your hands.

With both hands at the same time, lightly touch the plate and return to your starting position.

Your hands should touch both the plate and the ground at the same time.

Perform three sets of the exercise for seven to ten seconds.

3. Alternating Hand Drill

In the push-up position and a 45 lb. plate a couple inches in front of you, lightly touch the plate with alternating hands as quickly as possible,  returning each hand to your starting position.

Perform three sets of ten for seven to ten seconds.



3 Health Benefits Of Boxing For Women

The start of the year is the perfect time to take up a new activity to improve your health, and one of the best ways to sculpt your body and achieve muscle strength is by boxing. Despite the stereotypes, boxing isn’t just a man’s game as models such as Gigi Hadid, Karlie Kloss, and Adriana Lima have fallen in love with the sport. Apart from being an effective way to get in shape for the runway, there’s a reason why these models and actresses such as “Jane The Virgin” star Gina Rodriguez are enamored with this sport. Here are the health benefits of boxing for women.

It improves your physical strength and tones your body

No doubt about it, boxing can improve and enhance your strength. During a boxing workout, you may have to hit a bag or a sparring partner numerous times and this requires your core, upper body, and lower body to engage while you’re pummeling a bag. While you’re training, you may also have to do some strength training exercises as part of your workout. Apart from getting stronger, your body also gets toned without the bulk, and this makes boxing an ideal workout for women who are concerned about getting bulky or bigger.

It reduces stress and improves mood

Dealing with the demands of work and responsibilities at home can take a toll on anyone. But you can cope with stress in a positive way by participating in a boxing workout session. Boxing is a great way to manage stress as you get to take out your aggression, frustration, and anxiety while tearing into a heavy bag. Moreover, intense physical activity can decrease stress by boosting endorphin levels, which can lead to improved mood and feelings of happiness. Doing any form of exercise also improves sleep, so you wake up feeling refreshed and recharged the next day.

It improves self-confidence

Apart from enhancing physical strength, boxing can also improve your inner strength as it can boost your self-confidence. Not only do you get more confident in the ring, but you’ll find that learning this skill can also help you overcome certain challenges in other aspects of your life. As you learn discipline, courage, and perseverance during your boxing workouts, you may find that you also start to feel more secure and comfortable in your own skin.

Learning how to box can be empowering for women and everyone else who needs to improve their strength, look after their mental health, and gain self-confidence. This year, try enrolling in a boxing workout class for your happiness, overall health, and well-being.


Meet Christian!

He’s been running the Youth Program here at Champion Boxing & Fitness for the past eight months. Christian is from Potomac, Maryland and first became interested in boxing after taking some of Champion’s fitness classes. His love for the sport took off from there. Christian blossomed from a student to the teacher and he hasn’t looked back since.

“I’m extremely passionate about boxing and fitness. I always look forward to coming into Champion to teach the next generation the proper techniques to boxing and how fun the sport is. It’s what I like to do.”

Fun Facts:

  • If Christian could vacation anywhere in the world, he’d go to the Bahamas.
  • His favorite local spot is the Westfield Mall.
  • The advice he always gives to Champion members: “Always work hard and push yourself.”