9 Celebrities Who Got Fit Fighting

I remember the first time I put on a pair of boxing gloves and got "the boxing bug"!  I became addicted to the movement and being exhausted after every workout.  I feel boxing is something everyone should try.  The few #hardcores that stick with it over the years have a certain respect and appreciation for the sport and its fitness.  What I am trying to say is that boxing is for everyone but only a very few #hardcores stick with it and make it part of their regular fitness routine.  Next time you sign to class invite a coworker, a family member, a fit friend or a friend that needs a little motivation.  First Class is Free!  Here is a great article of some celebs that got fit with boxing.  Enjoy!

#BoxFitFight -Chris

9 Celebrities Who Got Fit Fighting

From former WWF darling Stacy Keibler to boxing buff Mark Wahlberg

-Jené Luciani

Stacy Keibler

1 OF 9

Way before she was dancing with the stars (and romancing George Clooney) 32-year old Stacy Keibler was throwing her hat into the Hollywood ring as a WWE female fighter. Now that her wrestling days are gone (but not forgotten), Keibler's long and lean frame can be attributed to a mix of cross-training, stair-climbing, and kettlebells, as her trainer Juliet Kaska previously revealed to SHAPE. Watch Keibler's killer abs workout and try it yourself.

Hilary Swank

2 OF 9

Actress Hilary Swank famously got into rip-roaring red-carpet shape while heavily training for her role as a female boxer in 2004's box-office hit Million Dollar Baby. At the time, Swank told a magazine that she put on nearly 20 pounds of muscle for the role of Maggie Fitzgerald by stepping into the ring for more than 4 hours a day and eating a whopping 4,000 calories per day.

Queen Latifah

3 OF 9

Just another reason not to mess with The Queen. While curvy singer/actress Queen Latifah was filming recently in Los Angeles, she turned to 5-time World Kickboxing Champion trainer Kathy Long to help her tone up and slim down, Long tells SHAPE exclusively.

Denise Richards

4 OF 9

Gorgeous actress, reality star, and mom of three Denise Richardsworks hard for her enviable figure, turning to California's exclusive SteeleBoxer boxing/kickboxing gym. The exclusive facility has been getting Richards and other actors into shape for TV and movie roles for the past two decades.

Kevin James

5 OF 9

He may not be the first person who comes to mind when one thinks of ‘fit' celebrities but formerly chubby King of Queens star Kevin James has gotten into picture-perfect shape for his new movie role, says his trainer Mark DellaGrotte.

"Through traditional Muay Thai practices, mixed martial arts techniques, and basic fitness training, I prepared him for his upcoming role in Here Comes the Boom in which a high school teacher moonlights as a mixed-martial arts fighter to raise money to save the school's music program. We emphasized technique and cardio fitness because this role entailed him actually getting into the ring and it had to believable," DellaGrotte tells SHAPE.

Mark Wahlberg

6 OF 9

For the 2009 Oscar-winning flick The Fighter, which took a look at the early years of boxer "Irish" Micky WardMark Wahlberg spent four years ‘building his boxer bod' with his trainer Brian Nguyen.

"Most great fighters like Mark have the ability to transfer force from the lower body to the upper body. The Rotational Med Ball Slam allows the fighter to not only use the hips and the lower body as it stabilizes ground force, but it helps works the obliques and upper body while delivering a powerful explosive movement as the hips rotate and the ball is thrown to the ground," Nguyen says.

Wahlberg also did lots of lunges, kettlebell exercises, and lateral walks while working with Nguyen.

"It's a bit of a Rocky thing… We go to the gym at 5 a.m. when it opens. I'm jumping rope, hitting the speed bag, the double-end bag, the mitts, and we're sparring a little bit," Wahlberg told MTV back in 2007.

Tiffani Thiessen

7 OF 9

The former 90210 and Saved by the Bell star stays in shape—and fights off post-baby pounds—with a combo of strength training and mixed martial arts, says her LA-based trainer Ashley Weinbach of Kick Ash Fitness. "She works out very hard and when the gloves go on, it's go time!" Weinbach says.

Drita D'Avanzo

8 OF 9

Spunky star of VH1's Mob Wives Drita D'Avanzo has thrown a few punches at fellow cast members… but when the cameras aren't rolling, the petite makeup artist, who has said she once weighed 200 pounds, is a fitness fanatic who enjoys private lessons at a local Staten Island boxing gym.

"I've been boxing for a few months now and although I pride myself on being physically fit, I have never been in better shape," D'Avanzo sys. "The stamina you need for boxing is incredible. I feel physically more fit than ever!"

Michelle Pfeiffer

9 OF 9

When Michelle Pfeiffer was tapped to play Catwoman in the 1992 film Batman Returns, the studio enlisted 5-time World Kickboxing Champion Kathy Long to ‘get her in the best shape of her career.' Long spent six months on the set with Pfeiffer, grooming her for the role (and the skintight catsuit).


Boxing Helped Me Shed 115 Pounds

It is that time of year again.  The weather is starting to cool down and the holiday season is slowly creeping up on us.  Try to keep your workouts in order by setting appointments with a trainer or taking group classes.  Set small goals like losing a certain amount of pounds or body fat by the new year.  Try to hit 20 to 24 workouts within a one month period.  Check out this great article on how someone lost over 100 pounds with boxing and other cool methods.  Lets hit some fitness goals!

In Health & Fitness


"Boxing Helped Me Shed 115 Pounds"

Pummeling a punching bag is the ultimate stress reliever for Caroline McDavid-Seidner, 25. But she didn't always have such healthy coping strategies. As a child, she battled depression and was an emotional eater, snacking on whatever she wanted. "The more weight I gained, the less confidence I had and the more I ate," she says. "It was a vicious cycle." By the time she was a senior in high school, 5-foot-3-inch Caroline weighed 235 pounds. "I just gave up and figured that was how I was destined to be for the rest of my life," she says.

It wasn't until her junior year of college that Caroline realized how much her size was holding her back. As she stood in front of her peers for a business presentation, she was absolutely terrified. "I was so unsure of myself," Caroline says. "That's when it hit me: If I was ever going to be successful in my career, I had to gain confidence and be happy with who I am." That meant getting healthy.

Caroline began keeping a food diary. "I couldn't believe how quickly the calories added up," she says. So instead of a box of mac and cheese or a whole frozen pizza for dinner, she made zucchini "noodles" with turkey meatballs. Caroline also began going to her school gym, starting with two 30-minute elliptical sessions weekly and eventually working up to 90 minutes several times a week. "For the first few months, I made my roommates go with me, because I was embarrassed to work out next to the athletes and tiny cardio queens," she recalls.

Over the next year, Caroline worked toward her goal weight of 120 pounds. To mix things up at the gym, she started lifting weights, boxing and going to SoulCycle. "I'm confident in my career and have made so many friends in my fitness classes that I have a whole new support network," she says.

What Worked for Me

Slim snack: "I eat kale chips or Popchips when I want salty, crunchy food."

Top tunes: "My all Carly Rae Jepsen playlist is a bit corny, but her music is upbeat and fun."

My mantra: "An hour-long workout is only 4 percent of your day."

Dessert do: "Instead of eating Ben & Jerry's as a bedtime snack, now I treat myself to Arctic Zero, which has just 150 calories per pint."

karla walsh

4 Ways Women Benefit From Lifting Weights

Will I get bulky like a man if I lift weights?  That is the question I get asked the most from women who never did any strength training before.  The answer is no!  The female body is not designed that way.  For a man to get that muscle magazine cover body takes many years.  If you want muscle tone, maximum fat burning and to improve functional performance strength training is key.  Feel free to email me with any questions: ctamez@boxfitfight.com  Check out this cool article brought to you by Class Pass that explains why every woman should strength train.  




4 Ways Women Benefit From Lifting Weights

By Maddie Watkins on March 10, 2016


First things first, all exercise builds strength. Regardless if you’re running or taking a bootcamp, indoor cycling or yoga class, the very act of working up a sweat and pushing your body will make you physically and mentally stronger. One study suggested that while 12.7 million women choose to work out in some way, only one third of those women actually used free weights. 

What’s up with that? While some women may be afraid to ‘bulk up’ like professional bodybuilders, using weights in classes and at the gym have several benefits to your overall health and well being. Here are some pretty convincing reasons to give them a chance: 

You’ll burn more fat.

Weight training, more so than any other form of exercise, will build lean and defined muscles that will give you the look of being toned and firm. Not only will your jeans fit better, research proves that your body will turn into a fat-torching furnace that will work harder and more effectively throughout the day to burn calories and keep your waistline trim.

You’ll have more self-confidence.

Strong women are empowered women, and being able to bench press not only breaks the decades-old stigma that men lift weights and women do cardio, it also gives you a sense of power and strength that you can’t find elsewhere. Knowing that you are strong enough to lift 100 pounds will give you a burst of confidence that will make you unstoppable in your daily life. Want the confidence to stand up for yourself at work? See how you feel after you have kept up with the big boys in the gym. No one will mess with you then.

You’ll catch on to other types of exercise easier. 

Today, more than ever, there are so many different fitness studios and classes to try. Fitness is fun, and accomplishing new skills is even more fun. Having the basic strength and body awareness from lifting weights will take you further in every other form of fitness you try. Yogis, how would you like to be able to get lower in chair pose, stronger in Warrior 2, and have the strength to flow through your vinyasas like a pro? Going back to the basics and building that strength in the weight room will make your practice even stronger on the mat. How about all the runners and spinners out there? Want to go faster? Sprint harder? Climb a higher hill? Regular routines of deadlifts and squats will build the strength to take you even further on that journey.

Your bones will stay younger and healthier. 

We don’t like to think about the future when we have to worry about our bone density, loss of muscle mass due to age, menopause, blood pressure—but these are issues we all will face. We can do a lot now to set ourselves up to age like rock stars. No matter how old you are, the steps you take now will only help you stay younger and healthier. It has been proven that lifting heavy weights can reverse osteoporosis and improve bone density in women over 50. If you are younger, start building those strong bones now.


-Maddie Watkins co-owns 202strong,a boutique fitness studio in DC and North Bethesda. At 202strong, she founded the program Girlstrong, to empower women to lift weights and feel strong without the intimidation. 


12 Thoughts You Have During Your First Kickboxing Class

12 Thoughts You Have During Your First Kickboxing Class

Expectation: Ronda. Reality: Betty Spaghetti. Kickboxing might be all about being ~*fierce*~ but you can bet that's not how you'll feel during your first class.

By Lauren Mazzo

1. Secretly, you're only at the class because you want to wear those badass gloves.

Yet once you put them on your hands, you feel like an uncoordinated buffoon.

2. And everyone else has these things wrapped around their hands. Do you even need those?

Answer: Yes, if you want to be able to type on your computer tomorrow, you definitely do.

3. You might feel fit going into it, but then the warm-up is crazy hard and you're basically dying.

What the hell did I get myself into?

4. You finally get to start punching the bag (which, lets be honest, is the only reason you agreed to try this).

And that first punch feels SO.GOOD.

5. You're feeling tough AF, even if you aren't making the biggest dents on the bag.


6. Then you start learning different punches and combinations and feel like your brain has no control over your limbs.

No one told me this was going to work my brain as much as my body!


7. You get to start kicking—YAS—and it feels super awkward.

And you now have a whole new appreciation for Charlie's Angels.

8. That 3-minute burnout of nonstop punching at the end feel like an eternity. And your arms are about to fall off.

These stupid gloves have got to weigh like 20 pounds, right? That's the only explanation.

9. Also, how am i supposed to drink water? How do I pick my wedgie? Or scratch my back?

So awkward.

10. You look around and the least-expected girl is going to town on the bag.


Who knew that girl could kick so much ass? #Goalz.

11. You finally start to get a hang of that last hard combination when the buzzer goes off and—what? You're done?

Perks of a workout keeping your brain busy too: the time goes by crazy quick.

12. By the time you pull off your sweaty gloves and high-five the kickass girl next to you, you're hooked.

Watch out, Ronda. I'm coming for you.


lauren mazzo

Lauren Mazzo is a digital editorial assistant for FITNESS and SHAPE. She's an Ithaca College alumna, a Rochester, NY, native and an NYC transplant. 




Source: http://www.fitnessmagazine.com/workout/car...

Get Sexy From Head-to-Toe With This Sculpting Workout

Get Sexy From Head-to-Toe With This Sculpting Workout

Score the total-body routine used at boxing hot spot Aerospace NYC.




Nothing sculpts sexy muscle quite like boxing. Top model Lais Ribeiro shows off a few key moves from boxing hot spotAerospace NYC. The studio is known for its tough, transformative classes—like the new boxing-inspired AeroPower. Cycle through the circuit below, featuring total-body conditioning moves from the studio, four times. Rest 30 seconds between sets.

Cardio Burst

Jump rope for 2 minutes. Use a weighted rope for an extra challenge ($25,AerospaceNYC.com).

Upper-Body Burn

Stand with left foot forward, on ball of right foot, fists at chin. Extend left fist forward, then snap it back. Continue for 1 minute. Switch sides and repeat for 1 minute.

Cardio Burst

Jump rope for 2 minutes.

Lower-Body Blast

Hold a 3-pound dumbbell in each hand. Jump left foot as far as possible to left, pumping arms for balance as you go. Repeat to right. Continue for 2 minutes.

6 Boxing Tips

Punch Line: “Orthodox position” is the ready stance for throwing left-handed jabs. To get in it: Position left foxot forward, right heel up, hands at chin height with elbows out.

Crop It: Coordination and power begin with your core, says trainer Michael Olajide Jr., cofounder of Aerospace NYC. To strengthen yours, start abs moves slowly (like, one-crunch-every-two-seconds slowly), gradually increasing speed.

Time Out: A double-ended bag is connected to both the floor and ceiling. Why it rocks: It teaches you proper timing for delivering punches while improving your reflexes.

Step Lively: Use a light (3- to 5-pound) weight for high reps of strength moves on non-boxing days—you’ll up muscle endurance, so you can go harder and last longer in the ring.

Up You Go: “Think of your wrists as motors when you’re jumping rope,” Olajide Jr. says. “Fast wrists mean fast jumps.” To recruit more core muscles, flex your abs with each jump.

Power Pose: To maximize the recovery intervals in a boxing workout, stay on your feet. Standing or walking during downtime helps your heart pump oxygen to muscles.

Tone All Over with a Kickass New Boxing Workout

Tone All Over with a Kickass New Boxing Workout

Boxing meets boot camp in this fierce twist on HIIT


By Caitlin Carlson |


Boxing has always been a gritty sport, but it’s getting a classy makeover. Capitalizing on the boom in HIIT workouts (no pun intended), high-end group boxing studios are popping up all over, and it’s primarily women who are throwing the punches. Chains like Title Boxing Club and Work, Train, Fight fill their spaces with a sleeker version of heavy bags. At Shadow Box, gymgoers sign up for their preferred bag just as they would with bikes at a Spinning studio. But unlike Spinning, this sweaty cardio is an intense upper-body workout on top of all the footwork. (Boxing is The Best Workout for a Knockout Body.)

“You use your entire body—shoulders, arms, abs, butt, and legs—to throw a punch,” says Michael Tosto, the owner of Title Boxing Club NYC in New York City (the chain has 150 locations in 32 states). And the benefits add up fast: Exercisers who did a 50-minute high- intensity boxing routine four times a week cut their body fat by 13 percent in three months, according to a new study in the journal BMC Sports Science, Medicine, & Rehabilitation.

Plus, punching stuff is therapeutic. “When you hit the bag, you release stress-reducing hormones that can make you feel calm and relieved,” says sports psychologist Gloria Petruzzelli, Ph.D. But you probably didn’t need a doc to tell you that. So skip the cardio machines the next time you’re at the gym, and head to the heavy bag for this 30-minute session from Tosto. Cue the Rocky theme song. (Check out 11 Reasons We Love Boxing.)

Intensity: Hard (RPE: Shoot for a 6 to a 9 out of 10 on the warm-up and core moves and a 9ora 10 during the boxing portion.)
Total time: 30 minutes (a quickie version of Tosto’s usual one-hour class)
You'll need: A heavy bag, gloves, and wraps. Most gyms have these, though it’s worth getting your own wraps and gloves, which protect the bones in your hands and wrists, Tosto says. Find a variety at titleboxing.com.
How it works: You’ll loosen muscles and crank your heart rate with a warm-up that includes some strength- ening plyos, then you’ll do five three-minute rounds of all- out boxing intervals with one-minute breathers between. Wrap up with four core exercises. Do this routine three times a week on nonconsecutive days.

Your Workout

WARM-UP: 0-7 Minutes

Do the following moves for 1 minute each.
Jumping jacks 
Alternating forward lunges with a twist 
Squat jumps 
Alternating 180-degree squat jumps Jump, turn in midair, land in a squat facing opposite direction. Stay in continuous motion and alternate sides.

Do 10 reps each of the following moves; repeat circuit as many times as you can in three minutes.

Push-up into side plank Push up, lift left arm to rotate body into side plank on right palm; push up, do side plank on left palm. That’s 1 rep.
Triceps dips
Crab walks
Triceps push-ups Point elbows straight back. 

Boxing: 7-26 Minutes

From fighting stance, throw any combination of jabs, crosses, uppercuts, and hooks for 3 minutes—same as pro boxing rounds. Mix and match in any order, alternating hands with each punch. (“Punch with intensity while maintaining proper form, and generate all of your power from your core down rather than your arms,” Tosto says.) Active rest for 1 minute, alternating lunges and high knees to keep heart rate up. Then do that 4 more times for a total of 5 rounds.

Core: 26-30 Minutes

Do the following moves for 1 minute each.
Plank (on palms)
Leg lifts Lie faceup on floor, arms by sides. Raise extended legs straight up, then lower them to hover above floor.
Crunches Cross-body mountain climbers Alternate bringing knees to opposite elbows.

The rise of the boxing workout (and how it could change your body AND mind)

The rise of the boxing workout (and how it could change your body AND mind)

Fitnessby Nicola Dall'Asen

Women and boxing are two words rarely used in the same sentence – until now. Nicola Dall’Asen, a boxing convert, explains how it changed her body and her confidence and brings you three boxing workout classes to try in the Capital

One day when I was 15 years old, I was lazily flipping through TV channels on a summer afternoon when I stumbled upon a Mixed Martial Arts fight. I had recently quit volleyball after an eight year run and it had left me feeling lost and looking for something new in my life. Watching two guys in a cage hit and throw each other to the ground and making it look so natural had me convinced. I simply thought, ‘I have to do that.’

I wasted no time: that week I found a local kickboxing gym nearby, bought a year’s membership and just about every piece of gear I’d ever need. I was too excited to get in the ring that I don’t even remember feeling nervous in my first class. Turns out, hitting stuff comes very naturally to me. I came back the very next day, and the day after that, and the day after that. It was official: I had found a new love. I ended up training at that gym for three years until I had to move away for university, and there I became a much better version of myself. I gained confidence far beyond my years, fully realized that women shouldn’t be held back just because they’re women, and got stronger, more flexible, and really toned.

I gained confidence, learned that women shouldn’t be held back just because they’re women, and got stronger, more flexible, more balanced and really toned.

I’m not the only one reaping the benefits. Last week, a jury heard how sex attacker Mark Willis. 39, repeatedly punched and pushed a 25 year old woman over into a garden. But his victim had been kickboxing for two years and managed to throttle him with her legs until he passed out.

Indeed, women’s participation in boxing and other fight styles is rising dramatically. The 2012 Olympic Games were the first ever to include women’s boxing, and Nicola Adams’ gold medal win for Great Britain caused a huge surge in female participation. Before the games, 19,600 women were boxing once a week and after them in 2013, this soared to 35,100, according to Sport England.

In 2012, Nicola Adams became the first woman to win a gold medal in boxing.

Meanwhile in the U.S., MMA fighter Ronda Rousey is making headlines with every fight, and has become arguably the most talked-about fighter in the Ultimate Fighting Championship, the largest fighting promotion company in the world (probably because she’s an undefeated champion and a majority of her fights have ended in less than a minute). An incredible feat, considering the UFC has only been hosting women’s fights since early 2013.


Ronda Rousey, former Olympic judo fighter and the first ever female UFC champion.


Even celebrities pick up the gloves from time to time. Angelina Jolie, Eva Mendes and Kourtney Kardashian have all been known to go to town on some focus mitts.

Growing up expected to play with dolls instead of wrestling in the yard can make women feel discouraged to participate in boxing all those years later.

Despite the hefty increase of female boxers in the media and in the professional realm, many are still hesitant to try. Women who are newcomers to boxing can be shy or fearful compared to men of the same experience level.  Why? Claire-Marie Roberts, a Sport and Exercise Psychologist at the University of Worcester says this can stem from societal expectations subtly placed on women by things like advertising. ‘Men are expected to be aggressive and hostile and women are expected to be meek and be people that conform,’ Roberts said.

Thanks to the gender roles put in place, many women have much less experience in aggressive roles and situations, putting them far out of their comfort zones in a boxing gym, she explains.

‘Women in general suffer more from a lack of confidence in new situations. I think the anticipation in not knowing what to expect is often the inclination for that [shyness], they don’t really know how to behave in that situation, where men may have developed those sort of skills in play when they were younger,’ Roberts said.

It makes sense. Growing up expected to play with dolls instead of wrestle in the yard can make women feel discouraged to participate in boxing all those years later. But take it from a convert, while being in unfamiliar territory might be tough at first, the rewards of boxing make it more than worth your while.

Before I stared kickboxing I was self-consious about my own body, unsure about what I wanted from life, and constantly irrationally angry.

Before I started kickboxing, I was self-conscious about my body, unsure about what I wanted from life and constantly, irrationally angry. Without it, I might still be those things today, five years later.

Getting fit

Once I started training, I began to feel less and less concerned about the way my body looked because I was so proud of the power I discovered it was capable of. Looking at older pictures of myself, though, I realize I really did get in fantastic shape. I have always had really strong arms and legs, but they had never been defined and toned like they were after six months of kickboxing. I could run without losing my breath, I had killer balance (absolute bliss for a lifelong awkward tall girl), and I walked with my shoulders back, finally unashamed of my broad, 5’11” frame.


Kourtney Kardashian has been known to don some boxing gloved for non-fashion purposes

According to Roberts (who was a sports psychologist for Team GB during the 2012 games) the physical benefits of boxing and martial arts include improvements in cardio-vascular health, muscle tone, coordination, flexibility, posture, deep breathing, which all help with weight loss.

I played volleyball competitively for all those years, and even though I spent summers conditioning (lifting weights and running until I puked), I never felt as fit as I did after a few years of fighting.

Taking control

At the gym, I was at most times the only girl (and the youngest person) in the room, and I was severely underestimated by newcomers who had never watched me train before. They would scoff at the idea of hitting or getting hit by someone so young and so… female. Even in easy drills, men who didn’t know me would always shy away from throwing so much as a light jab at me.

‘But you’re a girl… I can’t hit you.’ A phrase I heard more times than I can comprehend, always leaving me laughing angrily with my face hidden in my gloves. How was I supposed to get any better if everyone coming through the gym only went half speed with me?

I had to put my timidity aside and learn how to ask for what I want, with no hesitation and no apologies.

I had no choice but to ask for people to hit me. ‘Go on, hit me. Please? Harder, it won’t hurt, trust me,‘ I would often find myself saying. I had to put my timidity aside and learn how to ask for what I want, with no hesitation and no apologies. It’s probably the most important skill I learned from fighting, and now when I picture my little teenage self begging for someone to hit me, I realize I actually really enjoyed having to prove myself like that.

I also really enjoyed the surprised look on the face of men who didn’t think I would hit back.

Professional boxer and MMA fighter Holly Lawson had a similar experience. You wouldn’t think it from her striking and inspiring Instagram posts, but she says before she became a fighter she was introverted and insecure. Boxing, of course, changed all of that.


‘Boxing taught me to let that go and just be. I had to believe in myself, I had to be sure of myself, and by giving me the reason to be more outgoing, it allowed me to grow as a person,’ she said. ‘Basically it enabled me to grow my confidence and of course with that, your personality will grow as well.’

MORE: How Holly Lawson transformed Rosamund Pike’s Gone Girl Body

Roberts says that training in martial arts serves as a great form of ventilation, so women who are easily frustrated can let it out and clear their heads.

‘Martial arts tends to have a positive effect on emotional stability. You tend to become a little bit more level-headed,’ she said.

Martial arts tends to have a positive effect on emotional stability. You tend to become a little bit more level-headed.

For me, this was huge. Having a place where my aggression was encouraged helped me learn to control it, making me a much more effective leader and communicator and work and at school. I learned to channel anger and aim it towards my goals; it felt like after years I was finally the only one inhabiting my own brain.

I learned to channel anger and aim it towards my goals.

Becoming confident

As you can imagine, all these changes in your mind and your body will cause your confidence level to skyrocket. There’s also something about knowing you can hold your own in a fight that makes you feel like you can do literally anything.


Hollywood trainer Holly Lawson uses boxing in her workouts with celebs

‘There’s an aspect to making your body do what it isn’t naturally inclined to do,’ Lawson said.  Our natural reaction to danger — as humans and particularly women — is to flee. So when you tell yourself ‘no, I am going to stand here and face danger and fight,’ it can be a very liberating thing. You’re literally making your body do what it isn’t programmed to do.’

You’re literally making your body do what it isn’t programmed to do.

You take the skills you’ve learned and the characteristics you developed in the ring and apply them to your real life, and suddenly you’re unstoppable. Standing up for yourself, asking to be treated as an equal, and constantly working at improvement all become second nature; your comfort zone expands exponentially and trying new things goes from unnerving to exciting.

Okay, so I talked you into it. How do you get started?

Get on that search engine right now. ‘Boxing gyms near me,’ should give you more than a few options to try, and most of them will let you take a class for free. Finding a gym or a coach that you like can make or break your boxing experience, so keep trying until you feel really comfortable with where you are.

Take the skills you’ve learned and the characteristics you developed in the ring and apply them to your real life, and suddenly you’re unstoppable.

Just like people, no two boxing gyms are identical; finding that one that’s right might take time, but we tried a few gyms around London and now I’m going to play a little matchmaker.

3 boxing classes for every need

Healthista sent three testers to try out boxing classes around the capital and report back

Tester says: ‘I’m completely new and not sure what I’m getting myself into’

She tried: FIGHTZONE

I was apprehensive about my boxing session. It was always something I wanted to try but I thought I’d look pathetic with my scrawny arms.

I walked in to Fightzone to find a gym with a minimalist interior of different coloured mats, weights and a boxing ring and a load of men. Eeeek. The boxing class took place on the blue and red mats at the far right corner of the gym, separated from the Brazilian Jiu Jitsu class by a row of boxing bags. You’ll get so involved with throwing punches, you forget that you’re surrounded by men.

There were four guys and two girls (including me) participating in the Friday class, which ran from 6 – 7.30pm. This may seem small but if you’re anything like me, a typical Friday evening equals a few drinks. But don’t worry, if you can’t make Friday, you haven’t missed your chance as there’s plenty of classes to choose from throughout the week, whether it’s lunch time or evening. So, if someone at work really peeves you off, Fightzone is the place to vent some anger out with your fists (without getting fired).

Fightzone is the place to vent some anger out with your fists (without getting fired).

The six of us began with five minutes of jumping rope. It was clear that the guys weren’t beginners by the technique and pace they skipped – fast, very fast with the smallest jumps you’ve ever seen. Then we moved onto the fun bit – sparring.

I was paired with Ainslee, who was her fourth lesson in and roughly the same size as me. I think the coach, Paul, could tell we weren’t giving it our all so he grabbed a couple of pads and started doing different combinations with us which incorporated uppercuts, left hooks and right hooks.

MORE: The best boxing gear for women – what to buy before hitting the ring

This was  helpful because he gave direction and motivated me to hit as hard as possible. When a tall, muscular guy is behind the pads, you’re not scared that your punches are going to have any negative impact on his health (as I was with Ainslee, and vice versa) so it definitely helped me push myself more and I really got into fight-mode.

Paul was encouraging, friendly and informative. He taught me to always ensure my feet remain wide apart for balance and always have the right foot slightly more forward as this will enable easier movement (whether that’s you going in for a punch or moving away). Also, when you go for a left or right hook, twist your hips – this may sound obvious but I initially was rigid and then learnt to move with fluidity. The movement in your hips will provide more power. Another beneficial tip is to keep at least one fist in front of your face at all times and the arms close to the body as this will give you more speed.

Between the sparring sessions, we had to do exercises such as sit-ups, press-ups and planks for two minutes.

I managed to make contact a few times, go me.

I then had a one on one sparring session with Paul. He was only allowed to move out of the way and not hit back, (hey, I didn’t make the rules). Paul was adamant that I try to hit him as hard as possible, and not hold out. As you can imagine, he was quick on his feet, ducking out of the way but I managed to make contact a few times, go me. Paul was full of praise, even when I jabbed him in the shoulder as he said that by hitting your component’s arm, it will become tired and so they’ll be less able to protect themselves or use it to attack.

I thoroughly enjoyed the session at Fightzone, much more than expected. It was fun and made me feel empowered and refreshed afterwards. Boxing is definitely something I’ll be doing again.


Tester says: ‘I’m new but I’m all-in’


‘I’ve always wanted to learn to box but the one time I tried it I got so winded when someone kicked me, that I never went back. But as I get older and my life gets more and more subscribed, a little voice in my head gets louder and louder. It whispers: ‘You need to punch things.’ I recently joined the new Gymbox gym that opened in Stratford Westfield, just down the road from Healthista Towers. Classes are busy and almost impossible to book and one lunchtime there was no class available except Muay Thai. Let’s be clear, this means Thai Kickboxing, probably one of the most fierce and feared martial arts on the planet. But hey, I wanted my money’s worth.

It doesn’t more serious than Team Tieu’s Muay Thai kickboxing classes.

‘The class was taken by Carlton Tieu, from Team Tieu who run all the Muay Thai classes for Gymbox. Their reputation is one of seriousness and fierceness and the power with which Carlton’s small, sinewy and agile body kicked the bejaysus out of his partner’s sparring pad during the first demo skyrocketed me into the realms of ludicrously T.E.R.R.I.F.I.E.D. The class was made up of eight men and two other women who paired up with each other, leaving me with Mark, a rugby player. Great. We were told to get sparring pads – holding them while Mark kicked and punched was enough of a cardio workout to have sweat dripping into my eyes – and get cracking.

as I get older a little voice in my head gets louder. It whispers: ‘You need to punch things.’

There followed an hour of intense cardio kickboxing into the pads along with drills of jabs, crosses, hooks and upper cuts and many combinations in which we used both our arms and legs. I sweated like a horse and can still remember the sheer terror of being so outside my comfort zone as Mark punched my pads, sending them soaring, that I felt like someone else. Someone with more guts. The guts to fight and punch and kick. Plus, the sheer concentration required to carry out the combinations of left jabs, right hooks, left kicks and so on means you can’t think of anything else – not the deadline or the shopping or dinner – as I tend to do in other exercise classes. Afterwards, feeling beaten and a little bruised (Mark really could kick) I felt like: ‘Wow, I did that.’ It was priceless.

Tester says: ‘I’m experienced — throw me in there’


If you already know what you’re doing, or you just want to fully throw yourself into this boxing thing, you need the real deal. When looking at gyms, look for a mixed or advanced level class.

I went to a mixed-level boxing class at Fight Factory in London. It was an 90-minute class, during which we had about 15 minutes of warm up (running around the mat and jumping rope) before we partnered up for several drills (just practicing combinations back and forth on each other), bag work, and sparring.

Everyone at this gym really knew what they were doing — for the first time in years I was learning from experts instead of helping beginners — which was much needed because I was transitioning from Muay Thai to traditional boxing, two very different disciplines. There were maybe 20 people in the class, so there wasn’t much time for one-on-one time with the instructor, but he still made his rounds around the mat to make sure everyone’s form was correct.

I was really surprised that there were plenty of other women there, even in their Brazilian Ju-Jitsu class, which is even rarer to find women in. So obviously, this gym is a must-try for the get-right-to-it girl.

Source: http://www.healthista.com/the-rise-of-the-...

Inside Gigi Hadid’s Boxing Workout: Fashion’s Golden Girl Holds No Punches

Inside Gigi Hadid’s Boxing Workout: Fashion’s Golden Girl Holds No Punches


  • In today’s fitness video, model Gigi Hadid takes us to Gotham Gym, where she lets us in on the secret behind her sculpted arms, toned legs, and made-for-crop-tops abs—by breaking a sweat with a round of hold-no-punches boxing. Between left jabs, right crosses, and—if you get too close—a mean uppercut, Hadid explains why the secret to any good workout is having a good time.

Video by: Barbara Anastacio; Sound by: Marcelo de Oliveira; Location:Gotham Gym; With support from Rob Piela

On Hadid: Under Armour women’s HeatGear Alpha sports bra, $19;underarmour.com; Lululemon Wunder under pant, $82; lululemon.com

Source: http://www.vogue.com/7692387/gigi-hadid-bo...

6 Boxing drills for a knockout body


6 Boxing drills for a knockout body


Using interval and circuit training, a boxing workout has long been one of the best ways to lose weight, tone up, gain strength physically and mentally, and keep the mind sharp.

By working in "rounds," boxers work hard for a period of time and then take a short rest. This is known as more of an anaerobic workout, where your calorie burn continues after you have completed the workout. Even if you have never taken a boxing class, you can still incorporate boxing moves into your regular exercise routine and reap the benefits. Here are six fitness drills used in boxing training that don't require you to know how to throw a "one-two" punch!

Set the timer

For these drills, you will need a timing instrument (i.e., oven clock, personal timer or cell phone). Set the device for two-minute workout intervals with a 30-second rest. If you want to be official about it, you can order a personal boxing timer fromeverlast.com.

Be consistent

Do these six drills as a single workout (repeat more than once as you get more fit), or incorporate individual drills into your own fitness routine.

Take a rest

Between the two-minute rounds when you are taking your 30-second breaks:

  • Relax your whole body and catch your breath.
  • Shake out your arms and shoulders.
  • Stretch your calves.
  • Get a quick drink of water.


Boxing drill No. 1: Skip rope

Skipping rope builds cardiovascular strength as well as the coordination, timing and rhythm needed in boxing, while working nearly every muscle in your body.

Skip rope drill:

  • Keep upper body relaxed while jumping a quarter-inch off the ground.
  • The rope touches the ground just in front of the tips of your toes.
  • Maintain a slight bend in your knees.
  • Let your wrists do the work and keep your forearms horizontal to the floor.
  • Keep elbows close to your sides.
  • If you trip up, get right back in your rhythm.

Boxing drill No. 2: Torso twist with medicine ball

A standing side-twist with a medicine ball strengthens the core muscles while twisting your body in boxing to make punches more effective.

Torso twist drill:

  • Depending on your fitness level, use a 5- to 15-pound medicine ball. Hold the medicine ball with both of your hands directly in front of you, keeping your arms straight.
  • Stand with your back against the wall, legs slightly bent. Twist at the waist to the left, tapping the ball on the wall, then twist to the right. When you twist to the right, pivot your left foot and vice versa. Continue for two minutes.

Note: If you bend your knees a little more in a squat position, you will also work your quads and glutes as you work your shoulders and obliques.

Boxing drill No. 3: Knees up

This knees-up drill will improve cardiovascular endurance as well as strengthen lower abs and help develop the coordination needed to match hands with feet in boxing.

Knees-up drill:

  • Standing on the floor, bring one knee, then the other, up to your waist, attempting to reach chest-high. All the while, move steadily forward around the floor in a circle, forward and backward or simply in place, depending on your space.
  • Hands are held in "hands-up" position until 30 seconds before your rest period, then you "punch up," throwing punches directly above your head and bringing knees up at a much faster pace until the timer goes off for your rest period.

Boxing drill No. 4: Jump squats

Jump squats are effective in strengthening the legs and core for defensive boxing moves such as the bob and weave.

Jump squats drill:

  • Start in standing position with feet facing forward and shoulder-width apart, then drop into a squat position and immediately push back up into a jump; try to jump at least 1 foot off the ground.
  • As you return to the ground, immediately drop back into the squat position, making sure knees don't go past toes, then repeat the sequence.
  • You may swing your arms to give your body momentum.
  • This is an excellent anaerobic exercise that works your cardiovascular system and strengthens your quads, hamstrings, glutes, calves and even abs and back.
  • If you get too tired before the two-minute timer goes off, continue with regular squats until your rest period.

Boxing drill No. 5: Mini push-ups

Mini boxer push-ups strengthen triceps, deltoids and back, all of which are used to "turn over" your punches in boxing.

Mini push-ups drill:

  • Lie face-down on the floor, placing hands palm down right next to the shoulders. Keep elbows in and arms touching the sides of your body. Push your entire body up, then lower. Just rise only 6 inches off of the ground.
  • Raise your entire body all at the same time, without arching your back. It is important to keep your arms in tight and close to the body.
  • You can do these on your knees to start and work your way up to doing the push-ups on your feet.
  • If your arms get too fatigued before the timer goes off, straighten your arms completely and hold your body up until you are ready to start the push-ups again.

Boxing drill No. 6: Core strengthener

This drill requires lying your stomach over a basketball. This exercise will strengthen your abs, obliques and back muscles, and teach you to keep your core constantly tight. This will keep you from getting the air knocked out of you if you are caught with a body blow!

Core strengthener drill:

  • Lie face-down on a basketball, with your stomach (between hips and ribcage) positioned on the basketball.
  • Spread your arms and legs wide, straight out, then roll your body from side to side (left and right) on the ball, keeping knees and elbows off the ground.
  • The trick is to keep your abdominals as tight as possible.

Incorporate this workout into your regular exercise routine and consider taking a boxing class. Boxing shreds calories, improves your cardio health and makes you a lean, mean fighting machine.

J Lo Fitness Tips

It is another holiday season which which means new fitness goals and new year resolutions.  During these times with our loved ones it is easy to lose focus of our fitness routine.  Remember to try and stay focused this month because starting January the gym will be crowed with new faces and lack of exercise equipment.  It might not be as easy to get that workout in like you planned.  That is why we must keep our diet in check and program our workouts a week in advance or the night before.  Think of alternative exercises you can do as well in case someone is using your machine or piece of equipment at the gym.  If you planned on using a dumbell instead use a barbell, cable, or skip to the next exercise on your list and come back to the one you missed when the equipment becomes free.  Try booking a fitness class if you are on a tight schedule.  Below is a great article about J Lo.  She talks about how she stays fit and got rid of the baby weight.  Remember to stay focused!  Its game time! :)

"[I'm like] a fighter going into the ring. I do my cardio and I do my workouts."-JLO

In Health & Fitness



Jennifer Lopez's Diet and Fitness Secrets Are Worth Taking a Few Cues From

by Leta Shy 

Is it just us, or is Jennifer Lopez going full-on Benjamin Button? The always-on-the-go actress, singer, and dancer wowed at the American Music Awards as its high-energy host, showing off both dance moves and a her strong curves in a series of seriously sheer outfits — check out her best AMA moments here!). With good genes and a tireless work ethic on her side, here's how J Lo stayed healthy, happy, and fit.

Source: Instagram User jlo

Her positive outlook: Turns out even one of the most glam celebs in Hollywood has her off days, but she still keeps her focus on the positive. "Just like anybody else, there are days I feel great when I wake up, and then there are days when I feel more tired or not ready to face the day," Jennifer tells Elle Canada. "To be quite honest, on those days, I really try to think positively. I try to do a lot of affirmations for good health and positive thinking to just get my mind and my spirit in the right place so I can face whatever it is that I need to face."

Her healthy body image: She may be celebrated for her body, but Jennifer also knows what it's like to not look like everyone else. No matter what her shape or size, however, she doesn't let the pressure to be thin bother her. "I remember when I had baby fat and my thighs were so out of proportion to my ankles," she tells The Telegraph. "Then I remember dropping weight and being quite thin. Then, when I got pregnant, I remember watching my back, belly and butt grow and thinking, 'I will never be the same again.' Then I remember right after the twins were born having that weird jiggly belly — and kind of loving that, too. Because I earned that jiggly belly. Then came trying to get my body back into shape and how long that took. A whole year."

Her willingness to sweat: Give Jennifer a workout goal, and she'll be sure to meet it. She signed up for a sprint triathlon in 2008 to help her drop the baby weight and has become a devoted student of Tracy Anderson to stay in shape. "[I'm like] a fighter, going into the ring. I do my cardio and I do my workouts with the Tracy Anderson Method," Jennifer says (work out like Jennifer with this leg workout from Tracy Anderson). Jennifer is so committed, she hits the gym even when she doesn't want to work out. "Sometimes when I get home and I'm not feeling so great, I make myself go to the gym," she's said in Redbook. "Then I come home and take a shower, put on a great outfit, some makeup, tie my hair up, and I feel pepped up and great about myself."

Her healthy habits: No hard partying here, and it shows. Jennifer maintains her enviable glow (even with 16-hour workdays) with a few healthy habits: following a sugar- and salt-free diet (she's also a "big portion-control person," she says), eschewing cigarettes and alcohol, and getting eight hours of sleep a night.

Her practical outlook: Jennifer knows that if she wants to look and feel her best, it's about putting in the hard work. "You got to work out, you got to watch what you eat," she told Us Magazine. "It's a job — you've got to buckle down." Earlier this year, Jennifer even went on a 22-day vegan challenge in order to reset her eating habits and lose weight. Take your own challenge with 22 of our favorite healthy vegan dinners to make every night.

How Michael B. Jordan Got Fit for 'Creed'

What is your next goal or motivation?  Sometimes we need an extra push and motivation to help us reach our goals.  For some people it is to just be healthy, others it is to "LGN", and others is to be able to play with their grandchildren.  So if you are lacking motivation to transform or make it to the gym try and find a hobby or a sport.  Hire that personal trainer, sign up for that fitness class,  find a workout buddy,  and sign up for that 5K you have been wanting to do for a while.  Michael B Jordans goal was to get in shape for the lead role in the new Rocky movie "Creed".  Here is a great article that journals' his fitness routine and diet.  It is always great to see how other people transform.

In Health and Fitness


How Michael B. Jordan Got Fit for 'Creed'

Despite getting decimated by Ivan Drago in Rocky IV, Apollo Creed's ripped physique, as displayed by actor Carl Weathers, was beyond enviable. Some other, less motivated, actor may have been daunted by the task of sizing up to the Creed name, but Michael B. Jordan used the challenge to push himself beyond his previous fitness limits.

"I was thrilled," says Jordan, a lifelong fan of the franchise. Partnering again with Fruitvale Station director Ryan Coogler, Creed follows the struggle of Apollo's son Adonis to step out of his father's shadow in the sport that he also loves. In the film Adonis tracks down Rocky, reprised again by the iconic Sylvester Stallone, to whip him into shape. But in real life Jordan enlisted trainer Corey Calliet to achieve his incredible body transformation.

"I felt muscles I never knew I had," Jordan says.

That doesn't mean Stallone just stood in the corner. The big-screen veteran mentored the young actor through the boxing scenes, of which he is well-versed after six previous installments of the Rocky series. "He's filled with wisdom," Jordan says. "He really helped me find the authenticity in the ring and let me know when I shouldn't hold back."

Though they boxed daily during training, it was Calliet's experience as a body builder that helped him target every muscle group and shape Jordan's full form. "I wanted to make him look even more ripped than Apollo, and I think we did that," Calliet says. It didn't come without hard work, but the trainer admits it all paid off when Stallone stood ringside looking up at Jordan. "He said, 'Mike looks good.' That meant a lot coming from him."

Training Regimen

For 45 to 60 minutes daily: Interval training, sprint work, plyometric drills, and speed rope.

Every other day, do 3 sets of 25 reps of each move:

Crunches Lie on floor with knees bent, feet flat, hands behind head; crunch upper body up so shoulder blades lift off floor, pause, and slowly lower back down.

Leg Raises Lie on floor with legs extended; with legs glued together and straight, raise legs perpendicular to floor, then slowly lower to a few inches above floor.

RELATED: Creed is the Rocky Film We've Been Waiting 30 Years For

Reverse Crunches Lie on floor with legs extended, feet hovering a few inches off floor; tuck knees to chest, pause, then lower back to start without allowing feet to touch floor.

Toe Touches Lie on floor with legs extended, arms by sides. Raise legs perpendicular to floor, and lift torso off floor to reach arms to touch toes; slowly lower back to start.

Traditional Sit-Ups Lie on floor with knees bent, feet flat, hands behind head; engage abs and lift upper body until you're fully upright; slowly lower back to start.

Start the series with a 1-mile warm-up on the treadmill:

Press and Push-Up Superset
Alternate between dumbbell presses and push-ups, for five rounds total. Do this rep scheme for the dumbbell presses: 10 reps, then 9 reps, then 8, 7, and finally 6. You'll do 15 push-ups immediately after the presses each time. Take a 15- to 30-second break between rounds.

Fly and Push-Up Superset
Alternate between bench-press flys and push-ups, for five rounds total. Do this rep scheme for the bench press flys: 10 reps, then 9 reps, then 8, 7, and finally 6. You'll do 10 push-ups immediately after the flys each time. Take a 15- to 30-second break between rounds.

Dumbbells Curls
Do 4 sets of 15 dumbbell curls, taking a 30-second break between sets.

Hammer Curls
Do 3 sets of 12 hammer curls, taking a 30-second break between sets.

Kickback and Dip Superset
Alternate between dumbbell kickbacks and bench dips, for four rounds total. Do 15 dumbbell kickbacks, then immediately do 20 bench dips. Take a 15- to 30-second break between rounds.

Complete in circuit fashion for 3 rounds. Take 2-minute rests between each round, and no rest between exercises:

Box or Bench Step-Ups 20 each leg
Box Jumps or Jumping Over a Step 20 reps
Side Step-Ups on a Box or Bench 20 each leg
Jump Squats 20 reps
Burpees 15 reps
Bench Push-Ups 25 reps

Every workout day ends with 3 hours of boxing:
Heavy bag
Speed bag
Hitting the mitts
Jump rope


Meal 1

  • 6 egg whites
  • 1 whole egg
  • 45 g carb (ex: oats, rice, etc.)

Meal 2

  • Protein shake
  • 35 g carb (ex: steelcut oats)

Meal 3

  • 8 oz lean protein (ex: chicken, ground turkey)
  • 65 g carb (ex: rice, sweet potato)
  • 1 cup green veggie 

Meal 4

  • 8 oz lean protein (ex: chicken, ground turkey, or fish)
  • 35 g carb (ex: rice, sweet or red potato)

Meal 5

  • Protein shake
  • 35 g carb (ex: steelcut oats)

Meal 6

  • 8 oz lean protein (ex: chicken, ground turkey)
  • 1 cup green veggie
  • 1 tsp oil (ex: olive oil, coconut oil, macadamia nut oil)

Pre-workout supplement
Recovery supplement

Calliet set a cheat day for Jordan starting at 7 p.m. on Saturday and ending at 7 p.m. on Sunday. Having the movie shoot take place in Rocky's hometown of Philadelphia lead to one obvious indulgence. “I don't know if a person has ever eaten as many cheesesteaks as I saw Mike eat,” laughs Calliet.

– Charles Thorp

Source: http://www.mensjournal.com/health-fitness/...


What a great weekend for the sport of boxing and MMA.  Former boxing champion Holly Holm dethroned undisputed UFC Bantamweight Champion Rhonda Rousey by a vicious head kick KO.  Holly used distance, footwork and her superior boxing to neutralize Rouseys' Judo game.  In this sport or any sport it is important not to be good at just one thing but to be good at many things.  We can apply the same disciplines to our workouts as well.  If we lift very heavy with low repetitions, try lifting light with high reps.  If you are good at running long distances try sprinting for short distances.  If you primarily enjoy strength training, try a hot yoga class to increase your flexibility.  It can only make you better.  Check out the highlight video of the fight below.  There is also a great article about Hollys' background, training, and diet.  

In Health & Fitness



The 33-year-old striker has always kicked butt and dishes on what her transition over to the UFC has been like.


Atop the UFC women's matriarchy sits dominant champions Ronda Rousey and Joanna Jedrzeczyk. The pair have used the Octagon to carefully illustrate their prowess above all other female fighters.

Enter former professional boxing champion Holly Holm. The 33-year-old competed in three different weight classes, becoming an 18-time champion throughout the course of her 10-plus year boxing career. 

Now, Holm calls the UFC women's bantamweight division, well, home. The path she took just set foot in the Octagon was arduous. From a lengthy negotiating process, to lofty expectations and a neck injury, Holm had to win the mental battle first and stay focused.

"When they announced my first fight, there was a lot of build up and then when I had to cancel my bout in December because I had a herniated disk in my neck. That postponed the fight later and increased the anticipation," Holm told Muscle & Fitness Hers.

"The Preacher's Daughter," as he she's called, was very overwhelmed by the media attention, the Rousey questions; not to mention she fought back from a broken arm earlier in 2014 and had her debut fight slide up to the co-main event on the UFC 184 pay-per-view after an injury to another fighter. 

In February, Holm made her way to the UFC cage and defeated the durable Raquel Pennington by split decision. Afterwards, with much of the hype subsiding, she ran into her boss, UFC president Dana White.

"I remember seeing Dana in the back and he said 'Hey, how was it?' and I said 'I have a lot more potential than that and you'll see more.'," Holm recalled.

Three months later, in May, she would receive her next assignment, the well-rounded Marion "The Bruiser" Reneau, who Holm will face at UFC Fight Night 71 on July 15. The 38-year-old American last defeated Brazilian grappler Jessica Andrade with a first-round submission. 

Holm knows that it's going to take much more effort out of her if she's going to dispatch Reneau. 

"Jessica and her a pretty good little battle going on in that first round. I think it showed that she doesn't get mentally beat," assessed Holm. "She is very well-round and has great skill, but she also has that mindset and drive, which makes her a very tough opponent."

She has had the last eight weeks to prepare at her Jackson's MMA fight camp in Albuquerque, New Mexico. Holm is as healthy as she has ever been and with less media attention, she is focused solely on the task at hand.

"I'm injury free. I'm healthy. Training has been going good. I've had a good, hard week of training," Holm says. "There's always a fine line between training hard and being too hard on your body. Right now, it has been a great balance."

Fight camp is a grind. Holm is at it, trying to become more acclimated with her new sport, every day of the week. 

She runs five days a week, incorporates strength training into her camp two days per week, and also teaches a cardio-kickboxing class on the side for muscle memory and have fun. MMA training is something that is beneficial to even those who are not fighting. 

"It becomes a monotonous routine when you go to the gym sometimes," says Holm. "When you go to a kickboxing class, or a jiu-jitsu class, it's constantly evolving and changing. It's a great, full-body workout, whether it's jiu-jitsu, or kickboxing."

When it comes to dieting, Holm says she doesn't watch her calorie intake. She tries to eat clean, eliminating fast food and other greasy messes, and has what she calls "good fats" like almond butter. For drinks, kombucha and KeVita are on her list. 

In terms of diet, Holm likes to top off her salads with plenty of grilled chicken or berries. Fruit is a huge part of her overall nutrition. 

At the time this article was published, Holm stands to weigh around 140 pounds. Closer to fight week is where she begins to ramp down her training in order to stay as far away from injury as possible as she starts her weight cut; which also means sodium is being weaned out of her diet and system. 

"I still run everyday, but I run slow. I don't want to break down my muscle. I want to keep my metabolism going; keep my sweat going. I'll still maybe hit a little bit of mits, but very light," Holm says.

Holm is a striker above all, but there are a multitude of situations that a fighter may find themselves in once the cage door is locked behind them. She amassed nine knockouts in 33 boxing wins and transitioned her skills seamlessly across barriers over into MMA.

In eight professional MMA fights, Holm has six knockout victories, five of them coming via deadly kicks. 

"We're definitely trying to work a little bit more on the ground," says Holm. "I am like all of my opponents in MMA, I'm trying to constantly get better with the grappling and wrestling side of it."

Despite her affinity to strengthen her perceived weaknesses, she knows where her bread is buttered and that's on her feet. Holm has been careful not to get away from her strong suits and perfecting the skills she is most good at. 

Right now, Holm sits at No. 10 in the women's bantamweight rankings. Reneau is right behind her at No. 11. An impressive finish could propel the former further up the rankings.

Over the course of the last four months, Holm has had time to digest her performance over Pennington. It hasn't necessarily sat well with her.

"I probably put the most pressure on myself," Holm says. "I do feel like I didn't show what my full potential was in that last fight. I wasn't really happy with my performance in my last fight. I know have a lot more potential than what I showed. 

That first fight, I knew that there was no way it would live up to everyone's expectations. In fact, I was trying to explain before this fight. They [media] were like, 'Do you feel like you're going to live up to this hype?' No. All they did was talk about me coming in there and showed highlights of the knockouts and kicks to head. People were expecting to see that and not every fight is going to be that way."

The way Holm sees it, she fought smart. She didn't want to get caught with a punch or kick trying to please the crowd and make the fight more entertaining if it meant putting herself in harms way. That's just not the way she fights. 

And she doesn't plan on changing anything for anybody, now or ever.

Source: http://www.muscleandfitness.com/muscle-fit...

11 Reasons We Love Boxing

This weekend 11/14/15 "Rowdy" Rhonda Rousey will defend her UFC bantamweight title against former boxing champion Holly Holm at UFC 193.  This fight is predicted to be one of the biggest in UFC history and it shows how much the sport has evolved over the years for WMMA.  This week in honor of these female warriors I will be posting videos and predictions for their upcoming fight this Saturday.  We are fortunate enough to be able to train like these athletes without having to fight or get punched in the face.  Here is a fun article about why we love boxing.  Stay tuned!

In Health and Fitness


This full body workout offers equal parts toning, anger management, and stress relief—not to mention, it's the chosen sport of Victoria's Secret models

By Ashley Mateo

Boxing has a rep as a boys' sport, but we love strapping on our gloves and getting into the proverbial ring. Beyond the fact that the workout delivers a one-two punch (that would be cardio plus strength training), it's a fool-proof way to relieve stress. And, hey, models swear by it (it's How Adriana Lima Got In Shape for the Victoria's Secret Fashion Show). Need any more convincing to give it a try? Here's why boxing is one of our favorite ways to break a sweat:

Because we think we look like this.

When in actuality, we look like this. And that's OK!

Because the Victoria's Secret models swear by it. (Candice Swanepoel is a huge fan.)

Because it will help you sculpt a killer core, no crunches necessary.

Because there is no better way to sculpt jacked arms (just in time for summer!). (Well, there is this Upper Body Workout for Sculpted, Sexy Shoulders.) 

Because yay cardio without having to hit the treadmill!

Because even though you're probably not getting into random street fights, it's nice to know you could defend yourself.

Because, yes, you feel like a badass, but you look like one too.

Because the simple act of jabbing and crossing can be downright meditative. 

Because you leave feeling like this:

And because that endorphin rush makes you feel like you can accomplish anything.

7 Amazingly Delicious Smoothies That Will Transform Your Morning

No time for a meal?  Make yourself a smoothie!  They are a quick easy fix when you are in a pinch.  You can add protein, fruits, and veggies that are jammed packed with all the nutrition your body needs.  Plus, if you add greens, it will give you a great boost of energy to get you through your morning without the dramatic drop you feel an hour after your cup of coffee. 

If you are feeling lazy in Chicago or you are in the mood to try out some cool, unique recipes there are several great restaurants specializing in juices and smoothies.  Here are a few of my favorites.  Check them out if you are in the hood. 

Bru Chicago-Wicker Park

The Green Corner-Bucktown

Real Good Juice Co.-Old Town

In Health & Fitness


7 Amazingly Delicious Smoothies That Will Transform Your Morning

Blend and snap.

Stacy Spensley / Creative Commons / https://flic.kr/p/emnc7b

Smoothies are the easiest way to eat breakfast. They’re delicious, portable, and simple enough for the pre-coffee brain to handle. Registered dietitians Stephanie Clarke and Willow Jarosh have created a week-long healthy eating plan that includes seven satisfying smoothies as part of SELF’s Best Bodies Challenge.

Get started with the smoothie recipes below, then sign up here to receive the entire (free!) meal plan along with seven days of new workout routines that will strengthen your core, butt, arms, back, and legs.

1. Cherry-Vanilla Smoothie

In a blender, process 1 1/4 cups nonfat plain yogurt, 1 1/4 cups frozen cherries, 1/3 cup unsweetened vanilla almond milk, 2 tbsp sliced almonds, 1/2 tsp vanilla extract and 1/4 tsp cinnamon on high until smooth, 1 minute. For thicker consistency, add 1/2 cup ice.

2. Sweet Peach Smoothie

In a blender, process 2 cups peach slices, 3 oz silken tofu (1/3 cup cubes), 1 1/2 tbsp almond butter, 1/8 tsp ground turmeric, 1 cup unsweetened vanilla almond milk and 1 cup ice on high until smooth, 1 minute.

3. Mega Greens Smoothie

In a blender, process 1 cup spinach, 1 cup plain nonfat yogurt, 1 small frozen banana, 1/2 cup frozen pineapple bites, 1/4 avocado, 1 tbsp parsley and 2 tsp olive oil until smooth, 1 minute.

4. Cocoa-Banana Smoothie

In a blender, process 1 ripe banana, 1 1/2 tbsp cocoa powder, 1 tbsp plus 1 tsp almond butter, 3 oz silken tofu (1/3 cup cubes), 1 cup unsweetened vanilla almond milk and 1 cup ice cubes on high until smooth, 1 minute.

5. Pineapple-Kale Smoothie

In a blender, process 1 cup frozen pineapple, 1/2 ripe banana, 1 cup kale, 1 cup unsweetened vanilla almond milk and 2/3 cup nonfat plain yogurt on high until smooth, 1 minute.

6. Blueberry Smoothie

In a blender, process 1 cup blueberries, 1 cup kale, 1 cup plain nonfat yogurt, 1/2 large frozen banana and 1/2 cup unsweetened almond milk on high until smooth, 1 minute.

7. Strawberry-Banana-Peanut Butter Smoothie

Combine 3/4 cup 1% milk, 1/3 cup 0% plain Greek yogurt, 1 cup fresh or frozen sliced strawberries, 1 very ripe banana, 1 small chopped carrot, 2 teaspoons peanut butter and a dash of cinnamon in a blender. Blend on high until smooth. If you want a frothier smoothie, add 1/2 cup ice cubes and blend again until smooth. 


Source: http://www.self.com/food/recipes/2015/10/b...

12 Reasons You Should Start Lifting Weights Today

"I do not want to get bulky like a man!"  That is the number one excuse I hear from my female athletes, hesitant to lift weights and strength train.  But what so many do not realize is that weight training burns more fat and builds more lean muscle than just running on the treadmill alone.   Both cardio and weight training are okay alone but when put together it is like a combination one-two punch.  If you are afraid you will look like Arnold if you start lifting weights there is no need to worry,  it takes many years, a lot of heavy weight and an extremely strict meal plan to look like those athletes, so there is zero chance a woman will buff up by lifting a few times a week for an hour. Especially since I work with women using a cardio approach, light weights, multiple reps, keeping the heart rate up. After lifting for a month, you can look forward to maximum fat burn, improved body composition, chiseled shoulders, legs, arms and killer abs.  Check out this great article below to learn more about the benefits of weight training.  Give me a call and I will show you what I mean!

In Health & Fitness


12 Reasons You Should Start Lifting Weights Today

Weight lifting can help you lose the fat, build muscle, and so much more. Here's why you should do it!

Just because you're not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn't mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it's also the single most effective way to look hot in a bikini. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.

Here are 12 reasons you shouldn't live another day without hitting the weights.

You'll Lose 40 Percent More Fat
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobicexercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn't pump iron. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don't lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.

Your Clothes Will Fit Better
Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Worse yet, it's likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

You'll Burn More Calories
Lifting increases the number of calories you burn while your butt is parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

Your Diet Will Improve
Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say both diet and exerciselikely remind you to stay on track, aiding your weight-loss goals.

You'll Handle Stress Better
Break a sweat in the weight room and you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

You'll Be Happier
Yoga isn't the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

You'll Build Stronger Bones
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth--by 19 percent.

You'll Get Into Shape Faster
The term cardio shouldn't describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise—so you save time without sacrificing results.

Your Heart Will Be Healthier
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That's enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

You'll Be Way More Productive
Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn't. So on days youwork out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier with your job--another perk reported on days workers exercised.

You'll Live Longer
University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.

You'll Be Even Smarter
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.


Supermodel Gisele Boxing

Watching this video inspired me.  We walk around with so much baggage from the outside world during our day. To me, this video showcases how boxing and exercise can help relieve stress and taking out your aggressions in the gym.  Fitness is the best therapy and you learn a lot about yourself during the battle.  Forcing your body to push one more rep, and 10 more seconds can help you escape from all of the outside noise.  Do not take any punches home with you. :)

In Health and Fitness


Gisele Smacks Down the Haters in Her First Under Armour Ad

We told you it was coming, and here it is: Gisele's first full-length commercial for Under Armour! Believe it or not, it's actually better than what we had hoped for.

The 60-second clip features footage of the supermodel looking incredibly toned and fit (I mean, hello, LOOK at her beach body) as she beats the crap out of a punching bag. But, before you get all jealous, check out the comments popping up around her. And, yes, they’re real. They came from online critics and supporters, including comments that address the initial reaction to her partnership with Under Armour—from “Gisele’s not an athlete” to “Stick to modeling, sweetie” and “Is modeling now a sport?” Hey, if people were saying that kind of stuff about us, we’d most definitely take it out on the bag, too.

But what makes this clip so great is how it showcases Gisele’s outer and inner strength—despite people saying similar things throughout her undeniably iconic career, she’s become the highest-paid supermodel in the world, earning $47 million a year. And, if anyone doubts her athletic prowess, just watch the focus and determination on her face as she works out. I wouldn’t want to find myself alone in a boxing ring with her. And, luckily, supporters agree—comments like “Bravo! Gisele can do anything!” and “She’s a mother and an inspiration” also pop up, too.

But we won’t wax poetic; see for yourself. Is there really any doubt she can be called a model and an athlete?



A do-anywhere boxing routine with high-intensity moves that sculpt muscles

Boxing Workout: Hit Like a Girl

A do-anywhere boxing routine with high-intensity moves that sculpt muscles


Women's boxing made its debut at the 2012 Olympics in London, marking the first time that all summer sports had female athletes. (Took 'em long enough!) The landmark decision reflects the sport's fast-growing popularity among women.

Over the past few years, chicks have been pouring into boxing gyms and boxing-based fitness classes in record numbers, hooked on the one-two punch of high-intensity cardio and muscle-sculpting moves. (Cardiokickboxing classes, for example, have grown 37 percent in the past three years.)

"Boxing gives you a sleek, defined body and improves your speed and reflexes," says Michael Olajide, co-owner of Aerospace High Performance Center in New York City. There are some serious mental perks too: Because boxing requires a focused mind, it can almost serve as a form of meditation. "Students often walk in with a problem, and it's gone by the end of class," says Olajide.

Perform this explosive total-body workout, created by Olajide, up to five times a week: Do round 1, rest up to one minute; move to round 2, rest, and finish with round 3. Nix the breaks to boost your calorie burn.



Power Punch

Stand with your feet hip-width apart, one slightly in front of the other, knees slightly bent. Bring your fists up, one slightly in front of the other, palms facing each other and elbows close to your body. (This is boxing stance.) Punch your back fist straight in front of you at shoulder level, rotating your torso and fully extending your arm.


A. Hit: Left Jab, Right Power Punch, Left Uppercut
Stand with your left foot forward and hold light weights as you complete all three punches in order (that's one rep) at a slow, controlled pace. Do 12 reps. Drop the weights and do eight more reps, pausing for a few seconds at the end of each uppercut, then immediately complete 16 reps as quickly as possible. Switch to the opposite side, leading with your right foot and using your right hand for jabs and uppercuts and your left for punches, and repeat the entire sequence.

B. Lunge and Squat
Step your left foot forward and bend your knees to lower your body until your left thigh is nearly parallel to the ground. Return to start. Do eight reps slowly, then step a few feet out to the right and bend both knees to lower your body until both thighs are parallel to the floor. Do as many as you can in 30 seconds. Switch sides and repeat the entire sequence.

C. Jump Rope
Holding a rope in one hand, hop from side to side for 10 seconds, then grab the handles with both hands and jump rope for 30 counts. Repeat five times.



Get into boxing stance. In one motion, drop your shoulder, turn your wrist so that your palm is facing you, and punch your fist upward.


A. Hit: Left Jab, Right Power Punch, Left Uppercut, Right Hook
Stand with your left foot forward and hold light weights as you complete all four punches in order (that's one rep) at a slow, controlled pace. Drop the weights and do 12 more reps, pausing for a few seconds at the end of each hook, then immediately complete 16 reps as quickly as possible. Rest for a few seconds, then do another 16 reps quickly.

B. Single-Leg Squat
With your feet more than hip-width apart, raise one leg behind you. Bend the standing knee to lower your body as far as you can, keeping your back leg off the ground. Press through your heel to return to start. Do four slow reps, then do as many reps as you can in 30 seconds. Switch legs and repeat the sequence.

C. Jump Rope
Do four jumps on both feet, then four jumps on your left foot, followed by four jumps on both feet and four jumps on your right. Repeat this sequence for two and a half minutes.


A. Hit: Right Jab, Left Power Punch, Right Uppercut, Left Hook
Stand with your right foot forward and hold light weights as you complete all four punches in order (that's one rep) at a slow, controlled pace. Drop the weights and do 12 reps, pausing for a few seconds at the end of each hook, then immediately complete 16 reps as quickly as possible. Rest for a few seconds, then do another 16 reps quickly.

B. Iso Squat
Stand with your feet hip-width apart, hands behind your head, then bend your knees and sit your hips back to lower your body until your thighs are parallel to the floor. Hold for one minute, lifting both heels slightly off the ground.

C. Jump Rope
Jump rope for two and a half minutes. Once you get into a good rhythm, try crossing your arms in front of your body and swinging the rope beneath your legs every 10 to 15 jumps.


No time to go to the gym? This At-Home Boxing Workout Is a Knockout

Another day of long work and still no time to make it into the gym?... No need to stress out because there are so many ways to work out in the comfort of our own homes.  Check out this awesome 15 minute workout guaranteed to kick your butt!

 In Health and Fitness, Chris-BoxFitFight

This At-Home Boxing Workout Is a Knockout

by Anna Renderer 6/18/15    

Boxing is fast becoming Hollywood's favorite workout; it's model Gigi Hadid's go-to for fitness. Try it at home with this 15-minute workout created by Prevail Los Angeles — no gloves needed! Just grab a set of lightweight dumbbells and get ready to punch it out.

Source: http://www.popsugar.com/fitness/-Home-Boxi...

Why Models Are Addicted to This Fitness Trend

Why Models Are Addicted to This Fitness Trend

Ashley Ross @ashbrookeross   

Adriana Lima spotted at the gym today in NYC boxing with her trainer.

Nine out of 10 people who learn that boxing is part of my fitness regimen find it strange. Why would someone my size—I’m 5 feet—put on sweaty Everlast gloves and throw punches at a bag? Boxing, despite the stereotypes, isn’t just a man’s game, and as the world buzzes about boxing’s big night in Vegas this weekend, as Floyd Mayweather and Manny Pacquiao finally face each other in the ring, many women who like to box will be watching.

Some will even be in attendance. The model Adriana Lima, for one, fell in love with boxing 13 years ago after hating most other exercise, and she will be at the match with her trainer Dino Spencer. “It’s very empowering because you learn how powerful and strong you can be,” Lima says. “It’s the best exercise that exists because you can get really ripped, but not too big.”

Models like Karlie Kloss, Gigi HadidChanel Iman and Joan Smalls have all been seen throwing jabs and crosses with trainers, and Gisele Bundchen joined Under Armour’s “I Will What I Want” campaign with a fierce video of her training with a punching bag.

And all for good reason. Dr. Jordan Metzl, a sports medicine doctor at New York’s Hospital for Special Surgery, says one boxing class could burn around a thousand calories. “Boxing builds full-body strength, which is super helpful for both genders, but especially for women who want to do other sports,” he says. For instance: “The risk of a woman tearing her ACL is six times more than a man doing the same sport because the angle between the hip and knee is wider in a woman. Boxing can help counter balance that by building strength to protect the knee.”

Another benefit is building up bone mass, as women have a bigger risk of osteoporosis and bone density issues than men. Sports with repetitive pounding can build bone mass, Metzl says.

Jonathan Fader, a sports psychologist who works with professional athletes, says this: “It’s super helpful for women in this sport to overcome whatever adversity they’re facing,” he says. “There’s even a benefit when you’re defeated—if you have the resilience to overcome that defeat because so much of life in anything we pursue is about how we come back.”

Women may bring some innate advantages to the sport, too. Daniel Glazer, founder of New York’s boutique boxing gym Shadowbox—which has been called the SoulCycle of boxing—says he’s noticed women are much more loyal and dedicated to fitness as a part of their daily lives. “Women have so much passion when it comes to the way they exercise, and boxing is a very passionate sport,” he says.

The model Smalls tells TIME that what sold her on it is the fact that it’s fun, too. “It’s fun to feel your own strength,” says celebrity trainer Lacey Stone, who thinks Hilary Swank’s role as boxer Maggie Fitzgerald in Million Dollar Baby jumpstarted the craze for women.

“I’ve had two children and I’m almost 34 years old, and I believe that thanks to boxing, I’m still a model,” Lima says. She mentions her trainer’s 70-year-old mother, who hits the gym every single day doing the same exercises as Lima. “Boxing, it’s just perfect.”