How do you get " in shape"? What shape are you looking to get in? I ask people to start with your end goal in mind. This is a tip  right from Tony Robbins. He calls it O.P.A.  OUTCOME. PURPOSE. ACTION.  So start with how much weight you want to lose. 50 pounds? Ok, so if you lose 10 pounds a month, that is 2.5 pounds a week, and .35 pounds per day, that you would have to lose. What sounds easier? losing 50 pounds or .35 pounds a day? Google the harris benedict formula and this will assist you in cutting your calories to help you hit your weight lose goals. Also you need to engage in physical exercise that elevates your heart rate for AT LEAST 30 minutes 2 times a week.  Our fitness kickboxing class can help you with the exercise part of your weight loss journey

Happy new year! I hope everyone is feeling super motivated to make some new fitness goals in 2025. I want to encourage you to stay in the best shape you can so you can handle whatever life throws at you. Whither it is a injury or helping someone else who has an injury. You want to have the strength to overcome these challenges. Ill remind you of a quote from a great motivational speaker. " Life is tough. There is no doubt about that. But the tougher you are on yourself, the easier life will be on you."  I look forward to seeing everyone with new motivation in 2025.

Being healthy is what our class aims to help you with.  Very often I hear women who sign up for our class say that their pants are fitting more loosely but their weight has not gone down or their weight has gone up a pound or 2. I can not tell you exactly what is going on. I can tell you that lean muscle is 10% - 15%  more dense then fat. This means that 5 pounds of fat will take up a lot more space then 5 pounds of lean muscle.  Think about how many cotton balls you would need in order to have 5 pounds!!!!!  That takes up a lot of space.  Now think about how many quarters you would need to equal 5 pounds. So keep this in mind as you are working out and getting healthier. Its not always about the weight, its about being healthy and mobile. Have a great day and dont forget to drink your water.

Everyone falls into habbits.  It takes action, which is usually uncomfortable, to make a change in your routine.  Everyone needs to be exercising on a regular basis. Do not let yourself fall into a rut. Give us a call today and try our 3 class trial. You have nothing to lose, and you never know, you might meet some cool people in our class. 610-497-1202.  Give us a call.

Our class starts off with a warm up to get your heart rate up. Then we have 10-15 minutes of exercises to focus on strengthening your legs, abs, lower back, upper back.......  I running joke right now in class is "Oh I found my triceps. They do exists."  Insert whatever muscle you want into that, but the point it it is a good time and a great workout. Then we stretch 5 minutes and we are working on the bag the rest of the time. Keeping your heart rate up is great for burning calories and helping your body to start getting rid of fat and replace it with lean muscle.

Its that time of year again. Everyone is making resolutions to get in shape or to make something better. It is important to know that taking the first action step to get up and get going is the most difficult. So don't get stuck this year, take action and make a decision right away. Here is a cool video from Tony Robbins because he says is better then I ever could. This is a long video and you dont have to watch the whole thing. But I encourage you to watch at least the first 2 minutes.  Making a decision and taking action will help you achieve greatness in anything.  The first 2 minutes of this video is really why I posted this video. The rest of the video is great, but I just wanted to share the first part with you.

Recently in kickboxing we have been talking about all the little things we can do to help lose weight and get in better shape. What it comes down to is it has to be a lifestyle change. I don't like to talk about drastic changes just some little changes that all added together make a difference. Here is a list of some small things that added up can make a difference in your diet and physical activity: Taking stairs instead of the elevator, cutting back on the sugar in your coffee, less soda or cut our soda, less fatty food for example more chicken in stead of red meat, parking a few spots farther from the shop your going to,  do an exercise while waiting for something to cook in the microwave like calf raises.

These little things are not game changers but they can add up. But they have to be done consistently. You will hear tony robbins in the video talk about failure and success dont just happen out of no where, its a lot of little things. This is a life lesson I apply to everything because it is true.

This is super important to remember when you in class. Just think about how often you do a kick and it feels off or you feel of balance.  Just remember that you are only a few millimeters off. You are very close to doing it great. Think about when your kicking the bag and you feel like you are to close. You only have to back up a very little bit. Probably more then a few millimeters, but the concept is still the same. What if your diet isn't working for you? I bet a small change can have a huge impact. This concept is very empowering and I hope it sticks with you. Watch this video and remember this. This is priceless wisdom.

I want to put everyone's mind at ease. Most of the people who come in and try our kickboxing class have never done it before. Some people have, but most have not. For this reason, among a few others, I only schedule 2 new people in per class, unless you are starting with a large group of friends. But I only schedule 2 new people per class so I am able to help explain what we are doing and help you with any punches, kicks, or drills that might be challenging for you. So don't worry about "being the new person" or not being able to keep up with the class. The class is designed to be done at your own pace..... With me encouraging you to do your best :)

A common question we get asked is how many days a week should I take class? The answer is everyday :) But most people..... almost everyone can not do that. So there are a lot of factors that go into answering this question. But generally speaking since our classes are 1 hour long, we recommend at least 2. That gives you 2 hours a week. If you are watching what you eat and making healthy choices at home and doing some exercise on the days you are not in for class then you should be making progress with your fitness plan. We are here to help and we really recommend 3 days a week, but we offer a class every night so you can do what fits into your schedule. Try our 3 class trial to see how much our fitness kickboxing program can help you reach your fitness goals.