The Top 4 Reasons Kickboxing Makes Summer Bodies

4 Reasons Why Training Like A Fighter Will Give You The Best Summer Body


Some of the best bodies in the world belong to kickboxers, but you don’t have to plan on stepping into the cage just to own that fighter physique. Almost everyone can train like a fighter, all you need are a pair of boxing gloves and a place to train. It is never too late to pick up a new activity, and kickboxing classes are one of the easiest ways to get a head start on a summer figure because it is a fun, high-intensity, full-body workout that will tone almost every muscle in the body, all while teaching you a useful skill.   


So how does fight training help you get toned?


1). High Intensity Training Will Lower Body Fat

One hour of kickboxing can burn up to 1000 calories, which means that consistent training can help you lose a pound of fat each week. What makes kickboxing such an effective workout is that it is FUN. You stop noticing how hard you are working when you get to focus on hitting the bag and learning a new skill. Additionally, kickboxing classes offer high energy environments that will help push your workout.  


2). Constant Punching Will Tone Your Shoulders and Arms

Your shoulders and triceps are the most active muscle groups when you throw a punch because you are constantly extending and retracting your arm explosively. You’ll be throwing hundreds of punches in a single kickboxing class, and when you add the weight of your boxing gloves to the end of your hands, you get a killer workout for your arms. Between straight punches, hooks, and uppercuts, you’ll never get bored.


3). Muscular Core

A strong core is a huge component of being able to throwing a punch. You twist your torso everytime you hit the bag, which means you are continually engaging the big muscles in the core like the obliques and the abdominals.


4). Glutes of Steel

Because fighters have to be quick on their feet, their legs are always in play. Kickboxers are constantly bouncing around the ring in addition to throwing strikes, which is why kickboxing training also amounts to a great leg workout. The constant dancing of your legs will lead to well defined glutes and quad muscles, which means your legs will be just as toned as your arms after a kickboxing workout.

Great Question on Overhand Right Answered in Depth

Hey everyone, coach Josh here. I recieved a great question the other day about some confusion on the overhand right and how to throw it correctly.


The question was "I noticed that the way you teach the overhand right is a little different from how coach Karim teaches it. Which way is right?".


The answer is that they are both right! The better question is which is right for you or which is right for the situation. The following video does a good job of accenting the biggest variations involved in the punch.


Firstly I would like to address the physical differences and strengths and weaknesses of Karim and myself as fighters. There is something obvious that I am sure everyone notices about me right away. I am rather short for a 145 lb fighter. The average height of a 147 lb. boxer is 5'9' and I am a crippling 4.5 inches shorter than the average. Coincidentally 5' 9" is the height of current MMA 145 champ Conor Mcgregor. When I use the overhand right it is almost exclusively a short overhand (The first variation in the video below) because my arms are too short to effectively use it as a ranged weapon. Usually when I try to use it for range I miss completely and eat a nice jab for my troubles. To avoid that problem I generally close the distance by leaping my body into a closer range position before or as I throw a short overhand. Beautiful examples of this technique can be seen from Iron Mike Zambidis and I highly recomend any short fighters to study his technique.


Lets talk about coach Karim. Coach Karim fights at around 125 and the average height of a 126 Lb. boxer is 5' 7". Karim is at least that tall if not a bit taller. There is another thing about coach Karim that you may or may not have noticed. That man is QUICK!!! Karim is a very fast and explosive athlete. I am continually impressed by that. With his height and his speed he is able to move effectively utilize a wide overhand (The second punch on the video) than I will ever be. His overhand comes out of nowhere and hits you before you see it. It is a beautiful punch. You can study Chuck Lidell to see some of the most beautiful examples of this. A noteworthy example was Chucks beautiful wide overhand that set the stage for the destruction of Alistair Overeem in Pride Total Elimination 2003. It should be recquired material for anyone who is throwing overhands at range.


In conclusion there are always more than a couple ways to throw a punch correctly. Knowing what works best for you and what works best for the situation are crucial elements for you to develop your STRATEGY. There are no shortcuts in finding these things out and your best bet is to keep training, don't miss class, and overtime discover the fighter that you are. If you still have questions on this please ask Karim, Tim, Mazi, Aren, or myself for details and tips.


Great work team and lets keep working together to build a life we love! If you aren't already a member of the team please text "Strong" to #95577 to reach out and get started. It will cost you nothing to start and there is no committment.

New Class! Fundamentals of Striking

Fundamentals of Striking


The Fundamentals of Striking class has launched.  The class is designed to teach any person with any experience level to be be competent in kickboxing technique.  We cover stance, footwork, head movement, punches, kicks, knees, and basic strategy.    The class layout is as follows

*Warm up on heavy bag

*Footwork Drills

*Instruction and Partner Drills

Don't let the smooth flavor fool you! This is an intense cardio workout.

Current class times are Monday, Wednesday, and Friday at 7 AM.
On April 24th we will be adding Tuesday and Thursday at 8 AM.

Instructor is Josh Macri. 

Come try it out and see if you love it. 

4 Things to Know When Starting a Diet

Good Diets Give Structure

If you have serious goals that you want to accomplish through dieting, simply saying that you will just eat less probably won’t cut it. Successful diets are ones that give a solid structure. Knowing what to eat, when to eat, and how to eat are all important factors when planning out your meals in addition to knowing how much to eat. You don’t need to be on the BEST diet to lose weight, you don’t even need to be on the third best diet to lose weight, but you do need a set of guidelines to keep yourself consistent and healthy when you head to the grocery store.

Reducing calorie intake can be a helpful start to planning a diet, but it’s no substitute for having a clear and reliable nutrition plan that keeps you disciplined. Meet with a health coach to find a plan that works for you and your body. Just because a celebrity lost twenty pounds eating eggshells doesn’t mean you will too. Take some time to research diet plans like paleo, the mediterranean diet, or whole-thirty and find a plan that you can stick to.


Health Is More Important Than Weight

What is the point of a diet that causes you to lose weight but leaves you feeling miserable all the time? Most people go on diets for the sake of being healthier, and this goal should be the priority when making food choices. It is absolutely possible to lose weight and end up less healthy than when you started. Starving yourself will cause yourself to drop a waist size, but it is important to employ diet strategies that are sustainable in the long run. A good diet is more than just ‘7 easy hacks to drop 50 pounds,’ it should involve planning that is oriented around living a healthier lifestyle.

When you lose weight, eat a variety of foods that give you the nutrients that you need to survive. Make sure you are eating nutrient rich vegetables and not just romaine lettuce drizzled with caesar dressing and make sure you are getting in sources of fat and protein. Fad diets are exciting, but be weary of any product that promises weight loss without asking you to change your eating. Consult with a fitness professional if you are unsure where to start.


Staying Motivated Is Key

For some people, being healthier means having the energy to play with their kids; for others, that means being fit enough to play a sport that they loved when they were younger. Everyone wants to be healthy, but not everyone has taken the time to discover what really motivates them. So many people lose the motivation to live a healthier lifestyle when they haven’t taken the time to find that deep drive. Discovering and maintaining this lasting motivation is the necessary first-step to a successful health-journey.

Diets are an important component to this journey. We are made of what we eat. We tend to separate our mind and our body, but to a large extent, we ARE our bodies. If our bodies are not healthy, that gets reflected in how we feel every day. Changing the quality of food and our food habits are paramount to living healthier lives.

Exercise can help maintain the motivation to be fit because it gives you a tangible measure for how capable your body is, but the important part is that you have that personal why. Having a support group can be important for sustaining that motivation, especially as your willpower drains from weeks of dieting. Finding people to share in your ‘why’ can help you stay accountable to your own health goals and lead to lasting, positive change in your body.


There Is More To Dieting Than Just Food

So much of our daily routine and social habits are built around food. We catch up with friends over lunch, we celebrate our successes with a nice dinner, we decompress after a long day with a drink. Many of the person-to-person bonds that we have are reinforced over food, and it can be a little disorientating when we decide to cut some foods out. The biggest obstacle to dieting tends to be the relationship that we have with the food. It is hard to eat healthy and go out for dinner and it can be just as hard to maintain the same social habits when we are dieting.

Committing to a healthier diet means working around a constant stream of social temptations.This can be inconvenient, but it doesn’t mean that you need to turn into a recluse to eat well. Be aware that you may need to consider your own habits and life-schedule when budgeting your food for the day. To start, pay attention to your body when you are hungry. Try to distinguish between when your body is hungry because it needs food and when your body is hungry because you are bored. Listen to your body and think about food as a way to fuel a healthy life rather than a way to entertain yourself when you are watching TV.

How Group Fitness Can Help You Meet Your Goals

By Aren Besson


Group fitness classes can be a magic bullet for those who struggle with sticking to an exercise plan.

 It’s a common story; a person becomes super motivated to get in shape and decides to join a gym. One month later, after they have begun to see some results, they reward themselves with a cheat day. That cheat day turns into a cheat week, which then turns into a cheat month. Two months later, they are in the same place that they started, all because of a lapse in accountability, no support,  and a lack of a long-term plan.  

 It is painfully easy to fall off the bandwagon when you don’t have a team to hold you to your goals. Phone apps that track food intake and tell you when to exercise can help, but one of the best ways to help with accountability is to find a solid support structure and team. This is one of the many places where group fitness can benefit you.

 Group fitness classes encompass a wide range of organized exercises, from kickboxing to yoga, and people tend to find the most success with an activity that they enjoy.

 The format of these classes provides a supportive team that helps exercisers maintain accountability. A 1992 study from the National Institute of Health showed that exercisers are much more likely to stick with their exercise plan when they were surrounded by a dependable support structure. Group fitness participants are able to interact with other exercisers on the team that are just as interested in meeting their fitness goals, and that enthusiasm helps fight off lapses in motivation.  

 Group fitness classes are also an effective way to reach health goals because they take the stress out of figuring out what to do in the gym. Plenty of people who want to get in shape don’t because they are intimidated at the idea of going into a gym and lifting weights or confused about what they should be doing.

 The fitness professional that leads the team can act as a readily accessible resource for those who may be new to exercise, and their energy can motivate participants to stay healthy outside of the class. Access to fitness instruction helps exercisers stick with a program, even when participants have never had a clear exercise strategy, according to a report from the American Council on Exercise.

 Accountability is only one of several factors that affect adherence to an exercise program, but for those who have had repeated difficulty in starting a program, finding a group fitness team may be the answer.

 Spend some time looking for classes in your area with a community that you will enjoy. A good class is one that keeps you engaged and motivated throughout the class, but more importantly encourages you to come back for more.

8 Ways To Keep Your Boxing Gloves Fresh

Have you ever been training and kept catching a whiff of something so vile and offensive that it hurt your feelings?  Have you ever been angrily glaring around the room searching for the culprit of the criminal act only to realize to your shock and embarrassment that the true perpetrators were located directly above your very own forearms?  

One of the harsh realities of boxing is that without some proper hygiene and care your gloves can end up smelling worse than a rotten tuna sandwich left on the floor of a paper mill.

Here at Train for Life we take cleanliness and hygiene very seriously so here are 8 wonderful tips for keeping your boxing gloves fresh.


  1. Make Sure You Wear “Hand Socks”

    Always wear a clean pair of wraps under your gloves every time you train.  Not only does the wrap help to protect your hands and wrists in kickboxing class but it also acts to absorb sweat like a sock for your hand.  

    Make sure you wash your wraps either by placing them in a mesh bag in your laundry or by washing them in hot water with dish soap. If you are washing wraps with laundry make sure you are aware that often times newer wraps leak a lot of excess dye when washed.

  2. Wipe Them Down

    After a workout wipe the outside and inside of your gloves with an antibacterial wipe or use an antibacterial spray.  Any good gym will have wipes available for this purpose.  Sport sprays can be purchased or made at home.  There are a variety of DIY spray recipes online.


  3. Suck It Up

    No we don’t mean toughen up and deal with the stink!  Grab something to absorb moisture and odor and stuff it into your gloves.  Baking soda, bags of cedar chips,  commercial shoe and glove odor absorbers, and even newspaper can really help with keeping your gloves smelling so fresh and so clean clean.


  4. Chill Out

    This is a strange one but it really works.  Wait until your gloves are completely dry and then put them in a large freezer bag.  Place the bag with your gloves into your freezer (or someone else’s if you are daring) for 24 hours or more to freeze out all those stinky bacteria.  


  5. Let Them Breath

    After workouts make sure to leave gloves in an open and airy place rather than in a gym bag or the trunk of your car.  If they can dry out there will be less time for bacteria to hang out and grow in a damp, dark environment.


  6. Odor Masking

    Slip a couple dryer sheets into your gloves once they dry out and leave them in there until your next practice.  It’s not going to make your gloves any cleaner but it can keep you from suffocating your training partners.


  7. Bathe Those Beauties

    Yes it is possible to wash your gloves without hurting them.  In the sink or a bucket make a gentle solution of water and dish soap.  Submerge your gloves and agitate them a bit.  Take them out and squeeze as much water as  you can out.  Hang dry them outdoors.


8. Time To Say Good Bye

We know you have accumulated a good deal of mojo and talent in those gloves but if you love something you have to let it go.  Buy some new gloves.  You wouldn’t wear the same pair of running shoes 3 times a week for a 6 month period and expect them to smell nice.  Gloves are not something you are meant to keep forever.  

When you buy a new pair of gloves consider putting the month and year that you purchased them in paint pen on the band.  Every 6 -12 months you will definitely need new gloves (more often if you are a machine and train all the time).  Not only will this keep you from killing all the plants you walk by but the padding in your gloves will stay firm and do a much better job of protecting those lethal weapons you call hands.  

Painting Underway

All of the walls are up and the painting is being completed.  We decided to stick with the Jiu Jitsu color scheme throughout the kickboxing, and fitness areas.  Keep checking here for updates on construction and upcoming launches. 

Demolition Started at the Expansion!

  Today demolition started in the space that will be Train for Life.  Floors are coming out so that we can make room for our 2000 square feet of mats, rubber flooring for our full service gym,  and the kickboxing studio.  It's a very exciting morning for us.