Tag Archives: workout

Anthony Joshua vs. Andy Ruiz, Jr. Workout Quotes

Posted on 05/29/2019

Heavyweight king Anthony Joshua (22-0, 21 KOs) of the United Kingdom and dangerous Mexican challenger Andy Ruiz, Jr. (32-1, 21 KOs) worked out in front of a packed crowd at Brookfield Place in New York’s Financial District just days before their heavyweight title tilt at Madison Square Garden. Joshua will defend his IBF, IBO, WBA and WBO World Heavyweight Championship titles against Ruiz on Saturday, June 1, at Madison Square Garden and exclusively on DAZN.

On the stacked undercard of Joshua’s U.S. debut, undefeated WBA Super Middleweight World Champion Callum Smith (25-0, 18 KOs) will make his first title defense against former Middleweight World Champion Hassan N’Dam (37-3, 21 KOs). Earlier in the evening, Katie Taylor (13-0, 6 KOs) will face Delfine Persoon (43-1, 18 KOs) to crown the undisputed World Female Lightweight Champion. Taylor owns the IBF, WBA and WBO titles, while Persoon holds the WBC strap.


Photo Credit: Amanda Westcott/DAZN

Today’s full live stream is available now on DAZN’s YouTube and Facebook, and includes interviews with Joshua, Ruiz, Smith and Taylor. A full transcription of the interviews is available below.

All fight week events will be streamed on the DAZN platform and social media channels. For more information, fans can follow DAZN’s U.S. social channels: @DAZNUSA on Facebook, @DAZN_USA for Twitter, and DAZN_USA for Instagram.

EPISODE TWO OF 40 DAYS: JOSHUA/RUIZ AVAILABLE NOW!

Anthony Joshua

On training in Miami: “I stayed out of the clubs. I went down to South Beach one day for some lunch which was nice but other than that, it was straight gym work. The way the team sets up my training is that I only have one day off in between, never two back-to-back days off. When you have two back-to-back days off, you have one day for turning up and one day for recovery. So all my recovery was based around that one day so I had no time to mess around.”

On Andy Ruiz, Jr. compared to Jarrell Miller: “I can’t really tell you because I never boxed Miller. Miller was a steady contest because of his punch rate and his physical size, you can’t deny that in the ring. But Ruiz, he’s more of a sound, well-balanced guy. He keeps his feet underneath him and has good head movement. You throw the right hand and he will just duck it, come under and hook you twice. He’s got that kind of confidence in his ability that he can counter-punch and he’s not afraid to have punches coming at his face and slipping them to get back to you. He’s not a scared fighter at all.”

On his United States welcoming: “I should be out there with the people! That’s what I am here to do, to meet people and all for the love of boxing. It is not just about me. It’s about the next show, about the GGG show, whatever is happening on DAZN. It’s just about connecting with the people so they can go back home and say, ‘You heard about DAZN and their boxing?’ And then the sport rises. This is bigger than me.”

On fighting at Madison Square Garden: “I am just rolling with the punches and not trying to get caught up in the hype of it all. The main time when you enjoy it is after the fight. God willing, I win. Then I will look and say, ‘Wow, I’ve really done it at Madison Square Garden.’ I just don’t want to take part, I want to own the night. And that’s why I need to win.”

On managing fighters on the undercard: “I’m fighting, managing fighters. Everything rolled into one. One aspect of the night into another aspect. My winning is their winning then it’s easier for them to do their job. I remember I was fighting on other people’s undercards as well and if I never said it, I want to thank those people for giving me the exposure to be in the position that I am in right now.”

On his entrance music: “I’ve been thinking about it. Thinking about the ‘Dipset Anthem.’ Possibly Meek Mill’s ‘Dreams and Nightmares.’ It has to be something from the east coast. Maybe Biggie. The song inspires but so does the crowd. They give that energy, too. I remember in the Olympics, I had been fighting only two-and-a-half years and then I’m in the Olympics so I am thinking, ‘What the hell am I doing here?’ I remember trying to block out the energy of the crowd. But it’s impossible, you use to much energy trying to do that. So I just absorb all that energy, take that frequency and bring it into the ring. You can’t block it out, you need to absorb.”

On Deontay Wilder’s first-round knockout: “Oh, that was a good one, that was a good one! I am going to be in there in the first round trying to knock out Ruiz but if it don’t happen, it don’t happen. But as long as I get the win, it puts me on that path. And like I have said before, I think Wilder and I need to sit down man to man and talk about how we get this fight made.”

Andy Ruiz

On being the underdog: “Everyone has always doubted me. But look, I came so far, coming from a small town, a small city and now I am doing great things. I am fighting for the Heavyweight Championship of the world. I’m here to make history and to become the first Mexican Heavyweight Champion.”

On the pressure of fighting Anthony Joshua: “There’s a lot of pressure on me but I think Anthony Joshua has more to lose fighting a dangerous fighter like me. I am a better opponent than all of the other opponents they were talking about. I am here to win it all.”

Callum Smith

On being distracted by a possible Canelo fight: “The fact is, with Canelo, is that if I slip up on Saturday night, that fight doesn’t happen. That’s gone. So that’s what keeps me motivated – that I have to come here this Saturday and win to keep those massive fights alive. I’m fully focused on June 1st. I’m in a very good place and I had a great training camp.”

On fighting at Madison Square Garden: “This is another amazing moment and that’s what I am in boxing for. I want big nights and big fights. Winning the WBSS tournament was a special night and defending that title at Madison Square Garden would be special as well. That is what is keeping me in boxing, that stuff excites me and motivates me.”

On fighting Hassan N’Dam: “He is a good opponent, a very experienced opponent and a former World Champion. Only the very best have beat him. But I believe that I am one of the very best and I should be good enough to beat him. This is no easy fight because he is a tough customer. I am expecting a tough fight and prepared for the best possible Hassan N’Dam. But if the best version of me turns up, I beat the any version of him.”

On being the standout on Saturday’s card: “Hopefully. I hope to steal some headlines and impress with a good knockout or impressive win. But it’s a very good show, some of Britain’s best on the bill. Katie Taylor is on the show and is a special talent fighting for the undisputed lightweight crown. Josh Kelly and Josh Buatsi are both great prospects. It’s a great show for the fight fans.”

On whether he will stay at 168: “I believe I can do both, I can stay here or move up. I believe I can stay at 168 and fight some good champions and hopefully wait for the Canelo fight. Then when I’ve fully satisfied, I can move up to 175. That’s definitely a possibility but there’s still a lot to achieve at 168. 175 is an interesting division because they are all pretty much as good as each other and there are no standouts. It’s a very good division and one that I could look to enter in a year or two. But 168 is my division right now.”

Katie Taylor

On fighting for the undisputed lightweight crown: “It is amazing to be here. I’ve had to pinch myself that I am fighting for the undisputed championship of the world in just a few days. I know how big of a challenge it is and how tough of an opponent she is. This is why I have trained so hard over these past few years. I have locked myself away over these last few months and went through the trenches to prepare.”

On taking the open workout seriously: “I figure that I should get something out of it if I am here. Just looking at the big crowd here, you can’t help but get excited about this big fight night. I am just hyped up right now.”

On feeling pressure: “There’s a little bit of pressure but pressure is a privilege. It’s just great to be in this position and I would rather be in this position than not. I am going to fight for the undisputed championship in front of so many Irish people but I have dealt with this kind of pressure before.”

On her rise to this spot: “My goal has always been to become the undisputed champion of the world. This isn’t going to be an easy fight, this is going to be the hardest fight of my career. This is a tough, tough challenge, but these are the types of fights that I love as well.”

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Deontay Wilder Media Workout Quotes and Photos

Posted on 05/15/2019

Unbeaten WBC Heavyweight World Champion Deontay “The Bronze Bomber” Wilder kicked off fight week Tuesday night with a media workout at world famous Gleason’s Gym in Brooklyn before he defends his title this Saturday night against mandatory challenger Dominic “Trouble” Breazeale live on SHOWTIME from Barclays Center, the home of BROOKLYN BOXING™, and presented by Premier Boxing Champions.

Wilder will look to defend his title for the ninth time in the main event of SHOWTIME CHAMPIONSHIP BOXING® beginning at 9 p.m. ET/6 p.m. PT. It will be Wilder’s fourth time defending his belt at Barclays Center, having scored knockouts in his three previous fights in Brooklyn.

Tickets for this BombZquad event can be purchased at ticketmaster.com and barclayscenter.com. Tickets also can be purchased at the American Express Box Office at Barclays Center. Group discounts are available by calling 844-BKLYN-GP.


Photo Credit: Amanda Westcott/SHOWTIME

Here is what Wilder had to say Tuesday in Brooklyn:

DEONTAY WILDER

“Dominic Breazeale is going to get knocked out in dramatic fashion on Saturday. I can’t wait. He’s like a fly in my ear. I’m going to get him out of there in a fashion no one has ever seen.

“I love coming to Brooklyn. The people here have adopted me. I’ve had some of my most dramatic knockouts here at Barclays Center. I’m looking forward to adding another one to my resume Saturday night.

“Dominic Breazeale asked for this. I didn’t seek him out. He came for me. This isn’t a gentleman’s sport. We have bad blood and it’ll be in the ring Saturday night.

“I learned from the Tyson Fury fight to stay patient. It was my moment and my time. I wanted to put on a great show and deliver the knockout. I rushed but Fury had to be perfect for 12 rounds, I just had to be perfect for two seconds.

“I’m a person who’s passionate about what I say and passionate about what I do. I’m the realest champion in the business. I show love everywhere I go. Love is the key to the world.”

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Daniel Jacobs Discusses Showdown With Canelo At Media Workout

Posted on 04/16/2019

By: Hans Themistode

Daniel Jacobs (35-2, 29 KOs) is less than three weeks away from the biggest fight of his career. Come May 4th, Jacobs will be standing across the ring from Canelo Alvarez (51-1-2, 35 KOs) in Las Vegas Nevada. At stake will be Alvarez’s WBA, WBC and Ring Magazine titles, while Jacobs will have his IBF belt on the line as well.

Jacobs has always had a supremely high self confidence in not just his matchup with Alvarez, but also about his abilities against anyone.


Photo Credit: Golden Boy Boxing Twitter Account

“I am the best Middleweight in the world,” said Jacobs during a media workout in New York. “This fight against Canelo will show the world what I already know.”

When looking at the resume of Jacobs it is hard to argue against him. He has defeated the likes of Sergio Mora (twice), Peter Quillin, Caleb Truax and Sergiy Derevychenko to name a few. He didn’t just defeat those fighters but he flat out dominated, scoring a knockout in every one of those fights with the exception of the Derevychenko contest. For the record he did score a knockdown and had him in serious trouble.

Jacobs has also been in the ring with former Middleweight king Gennady Golovkin (GGG) as well. All of these fights have given Jacobs the confidence that he is indeed the best in the world. In his matchup against the aforementioned GGG, it was a back and forth affair, one that saw Jacobs get off the deck to give GGG arguably his toughest fight to date. It ultimately ended in Jacobs losing a close unanimous decision. Jacobs understands what he has in front of him in Alvarez and won’t overlook him at all. With that being said however, he does have an eye on GGG going forward.

“That is a fight that I still want because I know that I am better than he is. After I beat Canelo I can give GGG the rematch and prove that I am better than him.”

The first fight between GGG and Jacobs was a close call. A rematch would be welcomed by the fans, but let’s not get ahead of ourselves. His matchup with Canelo isn’t just a difficult task, but it is one that most boxing fans are expecting him to lose, but are they right in their assumptions?

On paper Jacobs has the advantage everywhere. He is three and a half inches taller, possesses a 3 inch reach advantage while also sporting a higher knockout percentage than Canelo as well. So why are so many doubting his chances?

“I think people doubt me because Canelo is such a popular guy. He’s a great fighter don’t get me wrong but real boxing people know what I bring to the table.”

Much of the talk surrounding this fight is the judging. For as great as Canelo has been, many would argue that he has had more than his fair share of friendly scoring. Jacobs however, is tired of talking about it.

“It is a little annoying that we keep talking about judges and favoritism, but it’s also facts. That’s why it’s talked about so much. I just want to be able to go in there with a free frame of mind. I don’t want to have to go in there with any extra stress because Canelo is already a force in there.”

The last thing the sport of boxing needs is yet another questionable decision. Jacobs, is not letting those perceived issues worry him. There is only thing that he envisions come Cinco De Mayo.

“All I see is my hand being raised.”

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Heavy Bag Workout for Strength and Conditioning

Posted on 11/11/2018

 By Bryanna Fissori 

Heavy bag workouts are an important part of any boxing routine. They allow the body to develop muscle memory for specific combinations with varying rhythms and intensity. Bag work also helps to build endurance, strength, and speed. This workout is designed to work both sides of your body without excluding your core and lower body. Enjoy! 

Warm Up:

Round One (Two Minutes):

Your combination for Heavy Bag Workout round one is: 

Round Two (Two Minutes) 

Your combination for Heavy Bag Workout round two is: 

Round Three (Two Minutes):

Your combination for Heavy Bag Workout round three is

Repeat Rounds One Two and Three exactly as explained with each round containing two minutes of bag work and an additional exercise. These will be rounds Four, Five and Six. 

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Young woman hitting punching bag

Round Seven (Two Minutes):

Freestyle on the heavy bag using whatever combinations desired. 

Cool Down: 

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How to Develop the Muscle Memory to Keep Your Guard Up

Posted on 10/21/2018

By Bryanna Fissori

Defense is often underrated, especially in fitness-oriented boxing classes. This can often give a false sense of security. Just because you can punch effectively, does not mean that you can effectively avoid punches. Step one of any defensive boxing lesson should be keeping your guard up. The hands serve to block or “guard” you from incoming strikes. The position of having your hands blocking your face is often referred to as “the guard.” You may here coaches yell at their boxers to “Keep your guard up!” This is what they are referring to. 

Keeping your guard up sounds like a simple task, but after a few moments of moving around with your hands at the level of your face, the arms will begin to fatigue or lose focus. This is why it is imperative to develop muscle memory and take the thinking element out of the equation. 

Here are a couple of drills and suggestions to help develop the muscle memory to keep your guard up without conscious effort. 

Defensive Shadowboxing

Shadowboxing is an important element of any boxing regiment. Start off your workout with one round of shadowboxing defensively with no punches thrown. Keep your hands up the entire round. If a mirror is available, do this in front of a mirror. In your next round add defensive blocking techniques such as parrying and blocking hooks and straight punches. Do not start throwing any punches until you have been shadowboxing defensively for at least 3 or 4 minutes, more if possible depending on the length of your rounds. This will help you remember to keep your hands up once you start offensive work. 

Rope Slipping Drill

Use an extra hand wrap or a rope of some sort to tie from one point to another. The rope or wrap should be positioned approximately six to eight inches below head level to encourage proper level changing. If there is a fixture such as a pole or heavy bag to use as anchors, that would be helpful. Keeping your hands up the entire drills walk forward in your fight stance, moving your head from one side of the rope to the other in a slipping motion. Do this going forward and backward. Do not drop your hands. This should help you get use to keeping your guard up.

Heavy Bag Blocking

This drill will require a partner, heavy bag and a foam pool noodle if available. The actual combinations thrown to the bag are not important. The focus is on returning your hands to your face after each punch. Your partner will stand on the opposite side of the heavy bag. While you are throwing punch combinations they will intermittently hit you with the noodle. (These are cheap and can be purchased at most stores that have a toy section. Some boxing gyms keep them on hand for these types of drills.)

If your hands do not return to the guard position you will be smacked with the noodle, which is not painful but will remind you to keep your guard up. 

Advanced Pad work Drill

If you have a pad holder, it is a good idea to incorporate defensive work into your pad feed. Most boxing pad holders will use small rounded focus mitts rather than square Thai pads. This means that they are fairly mobile. Encourage your pad holder to throw back at you occasionally to make sure you are returning to the guard position in between combinations. A strike from the pad holder will sting a bit more than the noodle if not blocked. 

If All Else Fails

If you are just a chronic hand dropper, some coaches will literally tape an athlete’s hands to their head. It is hard to say whether this is actually effective or just a solid and embarrassing disciplinary measure. Either way, it gets the point across. 

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Burpees: The Greatest Exercise You Will Ever Despise

Posted on 10/21/2018

By Bryanna Fissori 

Just like most health foods, its good for you but you may not like it. 

Burpees are a type of body weight, a plyometric exercise that fuses multiple exercises into one. It’s a squat, plank and jump all in one. But really it can also be so much more!

Integrating burpees into your fitness routine can be a game-changer. Burpee variations are common for athletes of all levels and sports including boxing. The traditional burpee has the advantage of utilizing most muscle groups while providing endurance, strengthening and aerobic benefits. Burpees can be incorporated into virtually any workout routine. 

Traditional Burpee

That doesn’t sound so bad right? Drop and give me 20!

Variations

Push-Up

Once in the plank/push-up position, drop for a push-up before returning to the squat position (Some will argue that the traditional burpee involves a push-up. It is debatable). 

Box Jump

Execute your version of the burpee, but instead of jumping straight up after the squat, perform a box jump (yes, you need a box for this). 

Kettlebell Burpee

Perform the exercise with a kettlebell of moderate weight in each hand. Instead of jumping up at the end of the exercise you will deadlift the kettlebells to return back to the starting position. 

Twister Burpee

Execute the burpee and when you jump up at the end rotate 180 degrees so that you are facing the opposite wall. Then continue your sets. 

Traveling Burpee

When you finish your burpee jump forward as far as you reasonably can, landing in the squat position. End each burpee with a jump forward into a squat

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Jessie Vargas vs. Thomas Dulorme Media Workout Quotes

Posted on 10/04/2018

Ahead of Saturday night’s Matchroom Boxing USA fight, the fighters went through their paces in the ring at Wednesday’s public workout in Chicago’s Millennium Park, just north of where the action will go down at The Wintrust Arena on Oct. 6. Spectators gathered to see Jessie Vargas, Thomas Dulorme, Jarrell Miller, and the rest of the card up close ahead of the big event. Saturday’s fight represents the first live U.S. boxing event for DAZN, which will be broadcasting it exclusively.


Photo Credit: Jessie Vargas Twitter Account

Jessie Vargas

“October 6th is coming very soon. I’m looking forward to it and I have all the energy in the world to perform for my friends. With the WBC Silver there’s a lot on the line because winner gets a title shot for the gold, and there’s a lot at risk so I have to make sure I come prepared and defeat Thomas Dulorme.”

Thomas Dulorme

“This is the best training camp I’ve had. I’ve been training hard every day, two to three times a day. My strength guys are great and I’m ready for Saturday night. My opponent Jessie is a great fighter, but I’m faster and bigger than Jessie. I don’t know if it will be decision or knockout, but I’m 100% I’m going to win this fight.”

Jarrell Miller

“I’m going to knock him out!”

Tomasz Adamek

“I’m ready, we had a good camp. Sparring was everything you want and I’m excited for Saturday night. I want to do the best for my class, so I can sit in there with everybody. Many of my fans came to watch me! I’m ready for the fight and I want to show my class in the ring.”

Artur Beterbiev:

When asked about Saturday’s fight: “I feel good.”

Callum Johnson

“Looking forward to the fight on Saturday and being involved in the DAZN show here in the USA. I predict a knockout!”

Daniel Roman

“Don’t miss the fight this Saturday night, it will be a great fight. Expect a good fight for myself and we’re ready to take the belt back home.”

Gavin McDonnell

“The twelve-week training camp went well. Everything we have done is the best we can and the work is being put in. It’s going to show on Saturday night! I look forward to getting in there and beating him. I want to make a statement to the world and other champions because I’m here to stay. It wouldn’t surprise me if I get a stoppage late that’s how good I feel.”

Erica Farias

“In first place I’m very happy being here in the United States. It’s the first time I’m appearing in boxing here and it’s a great opportunity. I look forward to winning and having other opportunities.”

Jessica McCaskill

“I’m feeling really great. We had ten months to prepare for a big question mark, this is what fell into our lap, and I think we’re more than ready for it. Ten months of not fighting can drive you crazy, but this fight is going to be great, and I’m always going for the knockout!”

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Use a Pre-Workout to Help Kill it in Boxing Class

Posted on 09/16/2018

By Bryanna Fissori 

A pre-workout is some form of a consumable substance that is formatted to boost your performance during your workout, or at least get you motivated. 

There are a plethora to choose from, all complete with unique colors and flavors.  There are natural foods that will help boost energy and performance, but the term “pre-workout” typically relates to powder that you mix into water and drink 15 to 30 minutes before a workout session. 

What is in Pre Workout Powder?

Caffeine

The big boost of energy that comes from a pre-workout is highly instigated by caffeine. The compounds in caffeine work by blocking the neurotransmitters for adenosine, which serves the purpose of making the body tired. Caffeine has also been found to have some effect on promoting weight loss. The amount in pre-workout differs for each brand but typically ranges between 150 and 350mg per dose. Because of this, it is a good idea to adjust your scoop of pre-workout to your desired level of caffeination. 

Beta-Alanine

This is the substance responsible for the “tingly feeling” you may get shortly after taking a pre-workout supplement. The good news is that the tingles are relatively short-lived. Beta-Alanine is a naturally occurring amino acid that helps to delay the onset of muscle fatigue, meaning you can train at a higher intensity longer without your muscles getting tired. 

Niacin

Having enough niacin (Vitamin B3) in your system is important for general good health. Niacin helps the dilation of blood vessels for an extra “pump” during hard workouts. It also promotes energy, potential weight loss and is proved to be beneficial for skin health, prevention of cardiovascular disease and diabetes. Niacin may also be the culprit for the warm feeling on your face after taking a pre-workout. 

Creatine

A staple for most bodybuilders, creatine is known to hydrate muscles, increasing size and strength. There are also studies showing improved performance with shorter workouts, but less variance for endurance athletes. Creatine may also assist in muscle recovery after a hard workout session. 

BCAA

Branch Chain Amino Acids (BCAA’s) are the building blocks for protein synthesis. They also assist in reducing the rate of protein breakdown. Increased protein synthesis and reduced breakdown means more muscles and less body fat. That sounds pretty awesome. Another positive thing about BCAA’s is that they are also available in a non-stimulant form and can be added to your drinking water any time during the day. 

These are the most common ingredients that make up powdered pre-workout, but each brand boasts their own unique formula. 

Other key ingredients may include L-Arginine, Citrulline, Agmatine Sulfate, Theanine, Glycerol and Taurine to name a few. 

Deciding and Dosing a Pre Workout 

The important thing about deciding on a pre-workout is determining what your body is going to react to the best. Sometimes too much of one ingredient can cause undesirable effects. For example, if you are sensitive to beta-alanine, you will find that having a full serving of a pre-workout that is high in the substance will result in an uncomfortable level of tingling throughout the body. Too much caffeine may cause jitters. 

We recommend you start your pre-workout supplementation by using only half the recommended dose for the first workout or two, in order to evaluate how your body responds. 

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Top 10 Protein Supplement Types for Boxers

Posted on 08/25/2018

By Bryanna Fissori 

Protein supplements dominate the fitness nutrition world. Muscle and strength are built on a foundation of protein. Not only does protein build the muscles with which you punch and block, it also assists in recovery of those muscles so that you can get back in the ring tomorrow. 

Athletes use protein supplements primarily to repair and rebuild muscle that is broken down during exercise. Protein also serves to enhance carbohydrate storage in the form of glycogen, which is used for energy. All of this is crucial to optimize training and performance.

There are countless brands of protein supplements to meet this need, and they vary in more than just cost and flavor. Different types of protein may serve to satisfy various needs. All protein is not created equal. BoxingInsider.com has broken down the basics of 10 of the most popular protein types that you may come across. 

 Animal Proteins

1. Egg Albumin is not commonly used in the powder form, but rather bought in a carton or container and cooked. People may have thought Rocky Balboa was crazy for drinking his eggs, but he knew what he was doing. Eggs are fat-free and high in protein, which is great for weight-loss, plans. They are also versatile because unlike most other supplements they can be consumed in liquid or solid form.

2. Casein Protein is the only form recognized for its benefits during sleeping hours. This is due to its ability to keep the body anabolic throughout the night. It takes anywhere from 5-7 hours to fully break down. When used during the day it helps to curb hunger.

3. Whey Concentrate is the least expensive and most common form of whey protein. It can be used for both pre and post workout or as a snack between meals. One downside of whey concentrate is the occasional digestive irritation, which may leave some consumers a bit bloated.

4. Whey Isolates are quick absorbing and pair well with low carbohydrate or low sugar diets. Isolates are different from concentrates in that they yield a higher percentage of pure protein and can be filtered to become virtually carb, fat, cholesterol and lactose-free.

5. Whey Protein Hydrolysate is enzymatically predigested for maximum absorption speed. This process provides a rapid spike in blood amino acids is beneficial for protein synthesis as well as the breakdown of amino acids for energy. Though this boost may be especially helpful during a long workout or post-workout/ pre-day job, it is not ideal for those looking for storage of the protein for continual use. It is also on the pricey side.

6. Milk Protein Isolate (MPI) is a combination of 80 percent casein and 20 percent whey protein. Because casein is slow to digest and whey is quick to digest, the combination of the two provides short-term and long-term muscle recovery. Most forms of MPI are not lactose-free. 

Vegetable Protein Sources

 7. Pea Protein is also highly digestible and as an added benefit, research shows that it may help prevent hypertension and kidney disease. It is also gluten-free and is a good choice to also curb appetite. Studies have shown that pea protein supplements lead to better satiety than milk or whey protein.

8. Soy Protein is made from soybean meal that has been dehulled or defatted. Aside from being a good vegetarian option, it is loaded with glutamine, which assists in recovery. Soy has been found to boost thyroid hormone output, speed up metabolism and support cholesterol health.

9. Hemp Protein is said to be easier for the body to digest in comparison to soy. It also contains essential fatty acids, omega-3 and omega-6 in a three-to-one ratio. Its overall protein content is not as high as other forms, but it is high in dietary fiber.

10. Brown Rice Protein powder is also gluten-free and has nearly as high a protein concentration as soy. It is also a good option for those who may have gastrointestinal issues, though it is not always easy to find.

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Why Boxing is Perfect for Absolutely Everyone

Posted on 08/24/2018

By Bryanna Fissori

There are a lot of fitness trends that may sound good but are just not a good fit for all levels. Basketball may look like fun, but for those who aren’t naturally coordinated, it may prove to be a bit of a struggle. Running can be a great way to zone out and get fit but quickly wears on joints and ligaments. Fitness boxing is perfect for a number of reasons.

Train at your own pace

If you are new to putting on the gloves, there is no real pressure to have to keep up. The heavy bag is not going anywhere. You will not get “left behind.” There is certainly technique to punching, but really all you are expected to do on day one is put leather to leather… or leather to air. Shadowboxing is awesome. 

Uses the whole body = Plenty of Options

There is more to fitness boxing than just arm strength; much, much more. Boxing uses the whole body, literally from head to toe. Let’s say your shoulder is feeling a bit sore. That’s a great opportunity to work on footwork! Knee a little tight? Sounds like it is time to work on your straight punches to the head, with a little less bend. With options for core strengthening, legs, arms and even head movement, there is always something that can be done.

Progressive Intensity

Regardless of age, gender or fitness level, you start where you start. Your level of intensity is dependent completely on your personal progression. If you would like to prioritize technique without power punching, that is up to you. Working out on your own, you have the ability to set your timer for one minute rounds or five minute rounds. You can build at your own pace, easily keeping yourself accountable with the help of a timer or boxing app (yes, that is a thing).

 Carrie Berry, owner and head coach of The Corner Boxing Club works with Charlie Schumacher or Broomfield during the boxing class for people with Parkinson’s at The Corner Boxing Club in Boulder Colorado

Literally EVERYBODY

There are old grandmas who take boxing fitness classes, and there are children who are running circles around some of the adults. From professionals to those who have never even seen a heavy bag, the learning curve for basics is not steep. Even those in wheelchairs have been known to get work in with a partner or a coach holding mitts.

The moral of the story is, drop the excuses, grab your gloves and let’s do this.

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Shawn Porter Las Vegas Media Workout Quotes

Posted on 08/17/2018

Former welterweight world champion “Showtime” Shawn Porter hosted a media workout at the Porter Hy-Performance Center in Las Vegas Wednesday as he prepares to take on Danny “Swift” Garcia for the vacant WBC Welterweight World Championship on Saturday, September 8 live on SHOWTIME from Barclays Center, the home of BROOKLYN BOXING™.

Porter was joined by his father and trainer, Ken Porter, as the two discussed the highly-anticipated welterweight showdown presented by Premier Boxing Champions. Here is what the Porters had to say Wednesday:


Photo Credit: Nabeel Ahmad/Premier Boxing Champions

SHAWN PORTER

“I love being in training camp and grinding every day. We’re just 100 percent focused on what we have to do. I’m seasoned enough where I know how to excel through these stages of camp. I feel great.

“We always work on the jab to start our training session. Everyone knows that everything I do comes off of my jab. It’s all about the fundamentals. My dad is smart and knows my athletic potential is there. He’s focused on all the technical and strategic parts of the game.

“Whether we look to box or not will be a game-time decision. We’ll have to read the fight. I think we’re going to start trying to mix it up and then take it from there. It’s up to me to see the adjustments and make them. Whatever it takes to win this fight, I am prepared to do it.

“Danny’s counter-punching I think plays into my hands. I’m a combination puncher. There’s more than one coming. If there is only one coming, you don’t know where it’s coming from. I think it’s going to take care of Danny’s strength, but I don’t take it lightly. I know that he’s a strong fighter and that’s what I expect in the ring.

“I don’t believe that he’s going to stand toe-to-toe with me, but I do believe that’s where he thinks he can win the fight. The point is to hit and not get hit, so we’ll try to keep it as clean as possible. It gets rough in there sometimes, but if you can’t handle the heat, get out of the kitchen.

“Once upon a time I probably would have that thought that I could just beat Danny with activity. But I know that I have to be sharp, precise and land most of my punches. I want to throw 60 a round and land 40 percent.

“I’m going go out there and be aggressive, be sharp, be quick and let the rest take care of itself. This is a humungous fight that I’ve been looking forward to for a long time.”

KEN PORTER, Shawn’s Father & Trainer

“Any fight that Shawn is in, you’re going to have action. If Shawn went in there and laid back, I doubt that Danny would go after him. I just don’t think Danny is going to go forward like that.

“We have to continue to do what we’ve done to get this far. But we’re not going to go after him the way he expects us to.

“Danny is trying to pump himself up like he’s some kind of one-punch knockout artist. But I’m a one-punch artist if it’s against someone who can’t box anymore or who’s coming way up in weight. If you hit Shawn Porter with one of those punches, he’s going to hit right back, and with Shawn, it’s going to be more than one.

“My focus is on making sure that Shawn is prepared to do the things I need him to do. I have to get him where I need before I focus too much on what Danny is going to bring. We’re making sure Shawn is 100 percent first.”

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Why Fitness Boxing is Perfect for Absolutely Everyone

Posted on 08/07/2018

By Bryanna Fissori 

There are a lot of fitness trends that may sound good, but are just not a great fit for all levels. Basketball may look like fun, but for those who aren’t naturally coordinated it may prove to be a bit of a struggle. Running can be a great way to zone out and get fit but quickly wear on joints and ligaments. Fitness boxing is perfect for a number of reasons. 

Train at your own pace

If you are new to putting on the gloves, there is no real pressure to have to keep up. The heavy bag is not going anywhere. You will not get “left behind.” There is certainly a technique to punching, but really all you are expected to do on day one is put leather to leather. 

Uses the whole body/Plenty of Options 

There is more to fitness boxing than just arm strength; much, much more. Boxing uses the whole body, literally from head to toe. Let’s say your shoulder is feeling a bit sore. That’s a great opportunity to work on footwork! Knee a little tight? Sounds like it is time to work on your straight punches to the head, with a little less bend. With options for core strengthening, legs, arms and even head movement, there is always something that can be done. 

Progressive Intensity

Regardless of age, gender or fitness level, you start where you start. Your level of intensity is dependent completely on your personal progression. If you would like to prioritize technique without power punching, that is up to you. Working out on your own, you have the ability to set your timer for one minute rounds or five minute rounds. You can build at your own pace, easily keeping yourself accountable with the help of a timer or boxing app (yes, that is a thing). 

Literally EVERYBODY

There are old grandmas who take fitness boxing classes, and there are children who are running circles around some of the adults. From professionals to those who have never even seen a heavy bag, the learning curve for basics is not steep. Even those in wheelchairs have been known to get work in with a partner or a coach holding mitts. 

The moral of the story is, drop the excuses, grab your gloves and let’s do this. 

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Squats and Boxing: Build a Better Booty

Posted on 08/07/2018

By Bryanna Fissori

Squats are an underrated part of boxing, but essential for proper movement in the sport. You may be nicely toning up those arms, but don’t forget to work that butt. There are tons of workout routines specifically designed to create a better booty, but if you have found your passion in boxing, there is no need to stray.

Offensive Boxing Squats

If you have spent every single class trying to punch the heavy bag as if it was someone’s face, you may want to try a new class. Punching to the face is only one of many targets.

Work the Body Shots

It is time to change your level and throw right to the gut! Yes, in order to throw a proper body shot it is necessary that you bend your knees and squat down to hit the target. This squatting motion happens right before you throw your punch. As with any squat, it is important to keep good posture with your back straight. Adding to the booty burn and in the spirit of using proper technique, there should also be a little mini lunge involved. When throwing your lead hand punch (jab), you should always step in conjunction with your punch. This adds a little lunge and a lot of power. If you are up for the challenge, try switching your stance to the opposite of your dominant side. This will help keep your tone even on that sexy booty.

Defensive Boxing Squats

Throwing punches in boxing class is an awesome cardio burn, but you are not taking full advantage of the benefits of boxing unless you are also learning to defend punches.

Duck the Punches

There are countless techniques to block and evade punches, but one of the most basic and widely used is a simple squat. Yes, a basic squat. To execute this evasive technique and avoid getting bopped in the head the instructions are simple. Stay in your boxing fight stance (one foot forward) and squat straight down. Don’t lean to the side or get fancy. Just squat. If someone is throwing a punch straight at your head, squat down underneath the punch. Tada! Not only are you building a better booty, you are also using proper boxing skills.

Fun Boxing Drill for a Better Booty

If you have a partner to train with, make it fun. Take turns having your partner throw a jab right at your head. When you see the punch coming, duck directly below it. A good partner will throw the punch straight and not chase your head down as you duck. In most real boxing situations the boxer throwing will be committed to throwing the jab straight out.

While you are down there, instead of popping right back up, step forward and throw a punch the body of your partner. Keep in mind that if you hit your partner like a heavy bag, you will probably not have a partner anymore. Switch on and off with your partner so you both get some work in.

Once you are more advanced you may add hooks and rolling underneath the punches.

Don’t Settle for an Average Butt

There is so much more to boxing than just punching stuff. Take full advantage of your instructor’s knowledge. As questions and get the all-around athletic boxing body you are looking for.

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Fitness Boxing Equipment: What You Need to Know

Posted on 07/12/2018

 

By Bryanna Fissori 

Though boxing is not one of those sports that requires a ton of expensive equipment (snowboarding, golf, football) you will need a few things to properly participate. Here is the list of boxing equipment that you will probably want to pick up. 

Boxing Gloves

The most important piece of boxing equipment is boxing gloves. Unless you are doing a straight choreographed cardio class, you are going to need gloves. There are two different “types” of gloves that can be used for boxing when you aren’t actually hitting someone. Either will work fine for hitting objects rather than a live person. 

Bag Gloves:

These are gloves that have just enough padding to protect your hands as you hit the heavy bag. They are typically lighter weight (between 6 and 10 ounces) and often do not have protection over the thumb or other areas that would not normally take impact so long as punch placement is controlled. 

Sparring/Training Gloves:

Regular sparring or training gloves provide full protection and can also be used with a human partner. They have increased support in important areas like the knuckles and wrist. They are often heavier than bag gloves (between 10 and 16 ounces), which are important to protect yourself and your partner, but they will work fine in a fitness class as well. 

The full long lace-up competition gloves are not recommended mostly because they will take forever to get on and off and may just be general overkill for a fitness class. 

Hand Wraps

These are long cloth wraps that cover primarily the knuckles and wrists. This helps prevent scrapes or bruises over the knuckles and also supports the wrists when hitting the bag. Wrist support is often underrated. A punch thrown at an awkward angle can certainly result in injury and strong wrist support helps to alleviate that risk. 

“Quick wraps” may also be used in place of cloth wraps. These just slip over the hand like weight gloves. They also provide protection in the same areas as cloth wraps. There are several different brands that carry this style though they may differ in materials used. Most have gel or foam cushion over the knuckles with either a polyester/elastic or neoprene glove base. Make sure when using quick wraps, that the wrist is still properly supported. 

Optional Equipment for Fitness Boxing:

Boxing Shoes

Each facility differs on their shoe policy, usually pending what type of flooring they have. A boxing gym that has canvas mats will certainly require shoes. For fitness boxing wearing regular athletic shoes would be appropriate. They need to have minimal tread. Running shoes would be fine, but hiking shoes would not. The shoes need to allow for sharp pivoting movement without feeling heavy or stuck to the floor. Shoes are a necessary piece of boxing equipment when competing. There are shoes specifically made for boxing. They come up higher over the ankle for support and have appropriate grip for a boxing ring. Even competitors often substitute wrestling shoes for boxing shoes. 

Mouth Guard

If you are doing work with a partner such as holding focus mitts or doing drills, it is a good idea to have a mouth guard in. This piece of boxing equipment protects your teeth and your brain should you accidentally, or purposefully take impact to the face or head. If you are only doing bag work this should not be necessary.

Jump Rope

Jumping rope is a traditional way to warm up in most boxing gyms. It promotes proper foot movement by keeping you off your heels, cardio training and coordination. Even if your gym does not require jumping rope as part of the class routine, it’s a great addition to boxing training at all levels. 

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10 Ways to Recover After a Fitness Boxing Class

Posted on 06/26/2018

By Bryanna Fissori

Don’t be deceived! Just because you are not getting punched in the face does not mean that you don’t need proper recovery for your body after a fitness boxing class. It takes work to make sure you stay healthy and uninjured in the ring or on the mat. Here are BoxingInsider.com’s suggestions for post-workout recovery:

 

Hydration:

The human body is made up of about 60 percent water. There is a good chance that after class a large percentage of yours is on the floor, towel or soaking your clothes. It is crucial to replenish that fluid. Plain water is always acceptable and numerous studies have shown a clear correlation between high water consumption and weight loss. There are a lot of sports drinks available as well to replace electrolytes, but water is generally sufficient as long as you are eating healthy as well.

 

Nutrition:

Eating the right foods is not only important for body composition and weight loss; it can also help to minimize injuries and recovery time. The body needs adequate amounts of protein, carbs and fats to function at peak performance. Proteins such as amino acids are the building blocks for the cells and they are responsible for repairing damaged tissue.  Without these, the body won’t recover and develop. Your diet is heavily dependent upon your goals. Of course, a diet primarily consisting of fast food and cake is not going to leave you in the same physical condition and chicken, broccoli and Greek yogurt. You have to find the balance that is right for you.

 

Stretch:

If you leave a rubber band outside where is cold and you try to stretch it, it is likely to break rather than stretch. The same goes for stretching. Jumping into heavy stretching without warming up is not near as likely to promote flexibility and recovery as stretching after a workout. Anytime is essentially a good time to stretch but don’t overdo it if your body has not warmed up.

 

Natural CBD Supplement for Recovery:

There are a number of natural supplements that can aid in muscle recovery and inflammation reduction. CBD a non-psychogenic cannabinoid that reduces inflammation and serves as a powerful antioxidant. Many boxers and other athletes are using CBD oil as a natural replacement for non-steroidal anti-inflammatories (NSAIDs). The World Health Organization has reported that CBD is safe for humans and animals, non-addictive and has no side-effects. Receptra Naturals has both sublingual and topical CBD products commonly used by athletes. 

 

Warm Up/Cool Down:

Getting the blood pumping before jumping into an intense training session is always a good idea in any sport. Many boxing classes will start out with jumping rope or shadow boxing. These are great ways to get your body ready to go and minimize injuries. These practices can also be added on at the end of a fitness boxing training session to steadily reduce heart rate and adrenaline.

 

Foam Roll:

If you haven’t experienced the painful yet healing effects of a solid chunk of cylindrical foam, you are missing out. The technical term for “foam rolling” is self- myofascial release. It is the act of placing pressure on “trigger points” or “knots” to release tension and promote healing. Releasing trigger points helps to reestablish proper movement patterns, blood flow and ultimately enhance performance and reduce pain. Foam rollers are available most anywhere sporting goods are sold, and many gyms have them at the facility.

 

Massage/Bodywork:

Foam rolling and stretching in great for daily post-workout recovery and general well being, but you can’t do it all yourself. Getting a massage is not always for pampering. A good massage therapist will be able to release and relax muscles that foam rolling cannot. Massage can help with the break down of adhesions and scar tissue that can form in the muscle post training. This is especially important in areas such as the shoulder and back that are used a lot in boxing, but hard to work on without assistance.

Bodywork is not limited to massage. Chiropractic and Active Release Techniques (A.R.T.) also fit into this category. After numerous hours of ducking, weaving and punching during fitness boxing an adjustment is a good idea to keep everything where it is supposed to be through a chiropractic adjustment. A.R.T. is a form of massage that uses the movement of the patient to create tension on scar tissue and treats specific muscles, which target the exact area of the scar within each tissue.

 

Ice:

Yes, it kind of sucks because it is really cold, but cold therapy does reduce inflammation to the joints and muscles. The response ice creates in the body is vascular constriction, which causes the blood vessels to narrow, allowing oxygenated blood to the area of the body being treated. This noticeably improves recovery and can be done through local application, full body in an ice bath or in a cryo chamber. On a side note according to Tim Ferris’s book “The 24-Hour Body,” cold burns calories.

 

Sleep:

Getting an appropriate amount of sleep is important for a number of areas in life, but athletic performance is one of them. If your central nervous system is not allowed time to recover you may see a marked difference in your muscle reaction time and response to pain. You may find yourself slower, less coordinated and weaker during your next boxing session if you are not getting the proper amount of shuteye. Sleep is also an important factor in stress reduction.

If you are having trouble turning your brain off at night, one natural sleep aid is melatonin. It can be taken in pill form or boost your own production by eating foods rich in foods rich in niacinamide, vitamin B-6, calcium and magnesium. Drinking a glass of warm milk before bed is an old home remedy for sleep. This is due to the increase in melatonin it causes.

 

Do Not Skip Rest Day:

Taking a day to let your body fully recover is harder to do than you think if you really enjoy what you are doing. Don’t worry, the fitness boxing gym will be there tomorrow. There is no one-size-fits-all approach to how many or what kinds of recovery days are necessary. Some coaches may promote an “active recovery” day, which means maybe going for a jog or easy swim instead of going to class. Others will say complete rest is necessary. Factors such as age and fitness level play a part in finding the right balance. At the end of the day, the best thing you can do is listen to your body.

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