If you want to stay in shape, improve your overall fitness, and enjoy a wealth of other benefits (such as improved hand-eye coordination), there are very few better sports than boxing. As you probably know, going to boxing classes doesn’t necessarily mean you want to be set up with fights. Whether you’re a casual boxer or an aspiring professional, we have some brilliant exercises you can do at home if you happen to miss a class! 

Fighting Burpee

You’ve seen a normal burpee, but now it’s time for the boxing variation of this exercise; the fighting burpee. To start, lie down facing the floor with your palms flat on the surface. When you’re ready, push up, spring your feet towards your hands, and jump upwards. As you land in a boxing stance, throw a punch with each arm, and then back to the floor. 

While this might seem easy enough, this exercise will have your whole body working hard and you’ll need to keep punching through the burning sensation for 15 reps. 

Survivor Plank 

A normal plank is too easy, right? With this one, there’s an added twist because you’re going to be alternating between forearm and palm as you hold your weight. If you start in the normal plank position, lift your right arm and place the palm down. Then, follow with your left. Now in the push-up position, put your right forearm to the floor and then the left. Once you’ve done both forearms and palms to the floor, this is one rep; we recommend aiming for 15 per set. 

Lunging Punch 

While like a normal lunge, for the most part, this time you’re going to snap a punch at the bottom of the lunge. If your right leg is forward, punch with your right arm and then stand back up. Not only will this build strength in your arms, but the lunging punch can also be brilliant for the core and overall balance. Again, 15 reps should work perfectly in each set. 

Jump Rope 

One of the easiest exercises around, jump rope for three minutes at the start of your workout will quickly get the blood pumping. If you don’t have one at home, you can still jump while pretending there’s a rope in your hand just this time. If you’re planning to do regular boxing workouts at home, we highly recommend making this small investment; having a real rope will train coordination and balance (just two reasons why professionals jump rope every single day!). 

The great thing about jump rope is the many variations that exist; you could try double jumps, figure eights, or even high knees for added work. 

Shadow Boxing 

Even if you don’t have the pads to hit, you can still spar with an imaginary partner as part of your training. As long as you try different combinations and keep the feet moving, you can practice endurance as well as ensuring correct form with each punch. For example, a double jab, cross punch, jab, cover combination will keep you moving. 

Push-Ups 

Finally, how can we have any type of home workout without the trusted push-up? Working the chest, shoulders, triceps, abs, and more, the push-up will focus on the upper body; something that’s essential for boxing. Since we’re focusing on boxing in this guide, you could try diamond push-ups and other variations that’ll make the exercise harder. 

Never Miss a Class Again 

When life gets in the way and you miss the real boxing class, you can put on one of your own in the living room. With these simple exercises, you’ll mirror the work you would be doing at the gym but in the comfort of your own home! If you’re new to boxing and want to learn more about the classes we offer, stop by for a free class and learn why Boxing Inc is the fastest growing Gym in Tucson. With three locations we have the killer workouts designed to get you into the shape of your life. We also offer Crossfit, BJJ, Kickboxing, Muay Thai, Personal Training and more. 

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You’ve decided you want to become a personal trainer and help others to achieve their fitness goals? If so, you’ve selected a rewarding career and one that offers clear opportunities for progression. Furthermore, the Bureau of Labor Statistics has suggested that, between 2014 and 2024, there will be over 23,000 job openings around the country for this role. If you are currently looking for a health and fitness job in Tucson, head on over to our careers page and submit your information. 

If you’re struggling to know where to start., we’ve got some advice for you today!

Step One – Consider the Career

Before doing anything, we urge you to sit down and really consider what your life would be like as a personal trainer. If you rush into the decision and find that you’re actually not the right fit, you could be wasting not only money but also your own time.

If you’ve never had a personal training session before, we highly recommend booking one because it can teach you more about what the job entails, the key characteristics of a good personal trainer, and how it all works (you could even ask them questions/advice about the career choice!). In terms of characteristics, personal trainers need to be organized, self-motivated, good listeners, analytical, persistent, patient, and more.

As a trainer, you could work with a range of people. As well as the average gym-goer looking to get into shape, you could work with budding athletes, those recovering from an injury, absolute beginners, and many others.

If you’re happy with your research and you’re still sure you want to proceed, this is great news!

Step Two – Qualification and Certification

With the national certification bodies in the U.S., they normally only require a high school diploma (or an equivalent) in order to get a place on the examination. However, it may be worth considering an advanced training course, certificate, or even a degree to set yourself up in the right way. Although, depending on the circumstances, a degree can always come later as you look to hone your skills.

Before choosing a specialty and the pathway on which you want to embark, you’ll need two certificates; automated external defibrillator (AED) and cardiopulmonary resuscitation (CPR). Since physical emergencies can happen in this field, most national personal training certification organizations will require these two steps.

Download The Course:    CPR AED-First-Aid-Certification-Course

Step Three – Choose a Field

Whichever field you choose, you’ll need to ensure that the certifying organization has been accredited by an independent third party. If you know your field and you even have an employer in mind, simply ask them for their preferred certification and you’ll know exactly which route to follow. If you aren’t sure, there are many different certifying organizations including;

• American College of Sports Medicine (ACSM)
• American Council on Exercise (ACE)
• National Council on Strength and Fitness (NSCF)
• National Federation of Professional Trainers (NFPT)
• International Fitness Professionals Association (IFPA)

While most you’ll find are accredited by the NCCA, equally acceptable accreditations can come from the DEAC.

Step Four – Launch Your Career

If you pass the exams and have your personal training qualification, you’ll have taken the first step. Although it seems scary, it’s now time to head into the real world and put those hard-earned skills to the test. The reason why personal training is steadily becoming more popular is because of the sheer number of options you have. If you went into the examination with no clear path in mind, you could still work in a Tucson gym, offer your own freelance training in local facilities and community centers, work in hospitals, offer in-home training, or even work at a resort.

Conclusion

Whether you want to offer an all-round service or specialize in orthopedics, athletics, weight management, or injury recovery, the choice is yours. As you build experience and learn the trade, there’s no reason why you can’t start your own business and have full control over your career!

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Dieting to lоѕе wеіght іѕ a numbers game mоrе thаn anything else. Every реrѕоnаl trаіnеr аnd weight loss еxреrt іn thе wоrld wіll tell уоu that wіthоut setting a goal for yourself (target weight), your success will be limited. Once you have committed to a target weight, it’s time to change that diet and commit to reaching your goals. Here are some hеаlthу еаtіng tips fоr weight lоѕѕ thаt еnсоurаgе whоlе fооdѕ, hеаlthу drіnking, рrоtеіnѕ, and creative meal planning. Diet is only part of the equation here, making healthy lifestyle changes in addition to a diet will promote weight loss and a healthier you.

Back Off The Sugar

Everyday beverages аrе a huge issue whеn уоu аrе trуіng to lоѕе wеіght. Dіd уоu knоw thаt more thаn hаlf оf thе people trying tо lоѕе wеіght іn the wоrld consume sugar-rich beverages on a daily basis? You know the type, the реорlе thаt аrе always heading to thе lосаl coffee shop and getting drinks topped wіth whірреd cream and flavored syrups. If you were to add uр what уоu drіnk in a wееk, I think уоu would be surprised tо ѕее hоw mаnу calories you are consuming each day with these sugar-rich concoctions. Plus think about all the money you can save, that alone should motivate you.

More Protein

Nеxt, choose hеаlthу meals with a protein ѕоurсе аnd a vеgеtаblе with every serving. Breakfast ѕhоuld соntаіn a heavy dose of protein, thіѕ wіll kеер уоu going, keep уоu satisfied lоngеr, аnd аlѕо gіvе you more energy throughout the day. They say breakfast is the most important meal of the day, approach it as such.

Don’t Eat Late

Another hеаlthу eating tір for wеіght lоѕѕ, don’t eat late! Avoid еаtіng hеаvу foods аt nіght close to bedtime. When уоu еаt heavy meals that late, the body doesn’t process it properly and most of it will be stored as fat. If you hаvе tо eat lаtе аt night duе tо уоur ѕсhеdulе оr уоu’re juѕt hungry in thе еvеnіngѕ, choose ѕоmеthіng lіghtеr, hіgh іn рrоtеіn, and іt wіll benefit your body more than the heavier foods. Cеrеаlѕ, vegetables, уоgurtѕ, ѕtеаk, and сhісkеn аrе all decent options if you must snack late. If you do decide to indulge in a late night snack, make sure you get up early enough to attend a Crossfit class to burn it off.  

Creating Your Own Eating Plan

It can be difficult to find the right meal plan that works for you. Getting a menu prepared fоr weight lоѕѕ can be a tricky endeavor.  There is balance in this process and you should approach it with an open mind. If you are a picky eater, this may be even more difficult for you. Introducing more whole foods into your diet and focusing on portion control is a great way to start. Search the internet for diets that contain the foods you enjoy. Nobody can last on a diet full of foods they hate. You can also seek out the support of a personal trainer or dietician to help you compose a menu and meal plan that works for you.

Reaching Your Fitness Goals

Spice Up Your Meal

Bland foods are hard to stomach, so make sure you are spicing things up with your favorite seasonings. Mоѕt оf uѕ, whеn considering a diet plan think of boring, bland, flavorless foods that aren’t exciting to eat. There are plenty of spices you can add to your menu plan that will add flavor without adding unwanted calories and fats. While fаt and ѕаlt is always a great way to flavor a dish, there аrе оthеr exciting varieties of seasonings thаt уоu can trу dереndіng оn the flаvоr уоu are lооkіng fоr. Such spices may include turmеrіс, рерреr, garlic salt, cumin, onion powder, smoked paprika, аnd a vаrіеtу оf рерреrs including cayenne. If you really want to spice things up, add a dry habanero. Habanero has more kick than our Kickboxing classes!!

Getting Creative In The Kitchen

Get creative with your meal plan, if you are not interested in the foods you are eating it gets harder to stay committed. Thеrе is nо need tо ѕtісk tо a fіxеd dіеt thаt dоеѕn’t have some creative recipes to try out. You want this to be engaging, and you want it to last, so get creative with your ingredient lists. Take іt uроn уоurѕеlf tо experiment various соmbіnаtіоnѕ of foods and spices to ѕее іf you саn come uр wіth your own healthy variation of the dish. In аddіtіоn, уоu ѕhоuld аlwауѕ attempt tо соmе up wіth еntісіng flаvоrѕ thаt уоu have never trіеd bеfоrе juѕt tо mаkе your weight lоѕѕ аn еxсіtіng vеnturе. It’s hard enough to commit a diet plan, so make it an adventure and a learning experience so that you have success and meet your weight loss goals. If you find that you are having troubles finding creative meal plans to prepare, come down to our gym in Tucson and talk to a personal trainer. We would be happy to help you get started on your weight loss journey.

Try Different Preparation Methods

Whеn рrераrіng уоur mеаlѕ, thіnk about the different ways they can be prepared. Chicken, for example, can be grilled, seared, broiled, baked, boiled, steamed, and slow cooked in a crockpot. All these variations of cooking methods will allow you to try different recipes. You wіll bе ѕurрrіѕеd at all the different ways people prepare foods. Bу creatively еxреrіmеntіng wіth numerous preparation techniques, уоu will lеаrn a lоt аbоut cooking hеаlthу, and that will be beneficial long after you have met your weight loss goals.

Whеn іt соmеѕ tо losing weight, the only lіmіtаtіоnѕ that уоu аrе fасеd with are thоѕе уоu ѕеt fоr уоurѕеlf. So get creative and make this happen for you and the people around you. Find a meal plan that works, control your portions, and include exercise. If you do those things you will get results. 

The post Healthy Eating Tips For Weight Loss appeared first on Boxing Inc.

Not only is boxing beneficial for cardiovascular health, but it also has a number of other benefits including decreased stress, improved hand-eye coordination, and improved strength and conditioning. In addition to this, boxing requires little equipment and absolutely anybody can give it a go. Sometimes, boxing is overlooked as a means of exercise and weight loss. Boxers are some of the most physically fit people in the world, so if you are considering this,  we’ve compiled a list of five tips for you new boxers out there!

1. Relax and Breathe 

As many boxing instructors will tell you, one of the biggest problems impacting new boxers is their tense frame. As well as holding arms and shoulders rigidly, they also hold their breath which is another issue. Like most sports, you’ll quickly see the benefit in your technique after allowing yourself to just relax.

Loosen your shoulders, relax your hands while not punching, and have a little fun. We know it’s difficult to relax when you feel nervous, but this could be the biggest step you overcome. In terms of breathing, breathe out as you punch and calm your breathing as you step back. With correct breathing, your energy will last longer and you can avoid mistakes. You can also benefit from working with a personal trainer, someone that can help you overcome poor breathing habits and can coach you along the way as you begin your journey. 

2. Use the Eyes 

As a beginner, you may have found yourself closing your eyes when a boxing glove comes towards your face. Don’t worry, this is just a natural human reaction (who wants to get hit, right?). Over time, you’ll need to learn how to keep your eyes open because this will allow you to dodge attacks and spot the openings for counter-attacks.

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3. Remember the Jab 

If you currently only see the jab as an opportunity to launch larger attacks, you’re using it incorrectly. Not only is the jab perfect for attacking, but it’s also an effective defensive and counter-attacking tool. While the hook and big right hand (or left, for left-handers!) are useful, they don’t have the speed or reach of the jab. If you’re looking for areas to improve in the coming weeks, we highly recommend choosing the jab.

4. Use the Feet

Boxing is all about the speed and power of your punches, right? Wrong. Whether you’re hitting pads or sparring, always look to balance on the balls of your feet. When you master this, you’ll be light on your feet and this allows for quick movements. Otherwise, you won’t be able to move quickly and you’ll be a much easier target for opponents.

Additionally, talk to your coach about angles because this will be important too. Learn when to back up, when to step forward, and how to move around the ring while limiting the opportunities for your opponents. For beginners, this can start with the bag; throw a few punches and then immediately slide the back foot and change the angle at which you’re facing the bag.

5. Stay Calm

Often, people think you need to release anger when boxing but this just isn’t the case. If you’re angry and struggling to control your emotions, you won’t be able to master your breathing, you’ll run out of energy, and you’re more likely to make mistakes. As you stay calm, it’s easier to control breathing and keep punches as effective as possible.

Extra Tips

To finish, we’ve got some simple tips to get you started!

• Don’t overdo it; you’ll soon over-train and you could get injured.
• Always stay hydrated.
• Make friends in the gym and train with others; this makes it far more enjoyable.
• Always turn your shoulders, hips, and body into the punch rather than just using your arm.
• Hold your hands high and keep your guard up.
• Find the balance between moving and not wasting too much energy (small steps aren’t noticed, but steps are!).
• Build endurance with Crossfit training.
• HAVE FUN!

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