HOLIDAY BLOWOUT SALE. SHOP NOW BEFORE IT'S ALL GONE. SHOP NOW

TITLE Boxing Blog

From inside the gym to around the world of combat sports, the TITLE Boxing Blog keeps you up-to-date with the latest MMA and Boxing news, training tips and fighting techniques. This is the kind of info you need to not only talk the talk, but walk the walk.

Nutrition

  • The Fight Continues

    The Fight Continues

    By Laura Newton

    "Laura, um, um," said the voice reluctantly over the phone "I asked the pathologist to check the samples over and over again because I couldn't believe the results...the tumor is malignant; it's cancer. It's cancer. I'm sorry to be calling you so late on your cell phone but I will be away at a conference for a few days and I just have to tell you that it's a very aggressive cancer. I recommend you have it removed as quickly as possible."  I looked down at the clock, it was about 10:15pm. I sat there in my car staring at a brick wall. It seems almost symbolic now.

    I had been driving and pulled over to talk to the doctor and prepare myself for the results that I had been waiting on since this roller-coaster ride began a couple of weeks before. After I hung up the phone, I knew my life would never be the same again. I literally hit a brick wall and could not continue the way I was going. I cried. I now know they were tears of anger more than anything. How did I get here? Where do I go from here? Do I have it in me to even figure it out? Is this the end? No, it can't be. This can't be how my story ends! I made up my mind right then and there that I was going to do anything I had to do to get rid of this cancer and make sure it NEVER returns again. Whether or not I would survive was no longer a question in my mind!

    10.4.17 the fight continues sub 1 Laura Newton

    I didn't realize it at the time but anger fueled my desire to fight for my life. I was angry at myself for allowing this to happen to me and why now? I had just separated from my husband and our 12-year marriage had come to an end. In my marriage I had settled into a very comfortable sedentary lifestyle. I stopped exercising, indulged in the typical "American Fast Food Diet" and gained a lot of weight. At 5'2", I weighed over 160 lbs. I masked many health issues like depression, anxiety, and sleep disorders with medications. I had completely gotten away from all that I knew was good for me and sacrificed my health for the sake of convenience. No more cutting corners, a drastic change needed to happen in order for me to not only survive this but to thrive afterwards.

    I did just as the doctor recommended, I had the cancer cut out as quickly as I could and had three major surgeries in less than one year. While in treatment I had to be away from my children for long periods of time. I remember many times telling my daughter over the phone that cancer was like a war in a city. "After you win the war, you have to rebuild your city. I'm sorry I can't be there with you and your brother. Mommy is rebuilding her city." I tried my best to not let her hear the heartbreak in my voice. Being away from my children made my desire to survive and persevere even stronger and somewhere along the way the anger that was driving me was replaced by love. The love for my children, the love for my family, my Jesus, my body, my LIFE! I decided not to do any other treatment after the surgeries, my body had gone through enough. I was going to do things differently from that point forward. I had no idea how I was going to do it but I was going to figure it out. I knew the first step was to forgive myself for neglecting my health and then to direct the anger towards the cancer fight. It wasn't about blaming myself, it was more about taking responsibility for the state my life was in so that I could begin to make changes.

    I began by researching different ways to take care of my health and my research kept leading me back to my roots, natural medicine and chiropractic care. I started to evaluate every product I use or consume, eliminating many toxic products from my daily use including medications and alcohol. I started drinking a lot of water, eating a lot of vegetables and avoiding animal products, sugars and preservatives as much as possible. My weight came back down to 105 lbs. but the biggest transformation started to take place several years ago when I was introduced to Brazilian Jiu-jitsu. Jiu-jitsu is a form of submission grappling, similar to wrestling where you submit your opponent via choke or joint lock. Jiu-jitsu teaches techniques that allow a smaller person to defeat a much bigger opponent. As I learned these techniques, I began to feel so empowered; growing stronger physically, mentally and emotionally.

    10.4.17 the fight continues sub 2 Laura Newton

    In 2015, I married my boyfriend, a martial arts instructor who introduced me to Muay Thai and Jiu-jitsu. That same year I competed in my first jiu-jitsu tournament and won a gold medal. I am now a Blue Belt. I train regularly with my husband who is a Brown Belt and I assist him in coaching. One day I hope to coach women's jiu-jitsu, as I believe it to be the most effective form of self-defense for women. My son, who is now ten, is a Yellow Belt. Jiu-jitsu has brought him such confidence that he has also taken up rock climbing and is rapidly excelling. My daughter is now 16, and she wrestles in high school. Some of our best bonding time is spent out in our garage that's been converted into a gym. She teaches me wrestling techniques, I teach her jiu-jitsu, and we grapple. My step son is 19, he wrestled through high school and wrestling provided a scholarship for him. He is now a sophomore in college. In the last year, my husband and I have taken up rock climbing and bouldering (climbing without a rope). We fell in love with climbing as we did with jiu-jitsu, and we now climb regularly. At 40 years old I am in better shape than I have ever been. I don't take any medications since I don't have those symptoms anymore. Most importantly, I have remained cancer-free for seven years and I am thriving! I rebuilt my city and reinforced it with something so much more powerful than steel; Love. The love from my children, my husband, my Jesus. Love is the reason I was able to transform my life, my body, my mind. Love is the reason I will continue to fight like a girl! I have been asked, “What exactly does that mean?” Well, there's a reason you never hear anyone say, "I was in the woods when all of a sudden I came across a Papa Bear and his cubs and I was terrified."  No! It's Mama Bear you have to fear when her cubs are in danger! There is no force more powerful than a mother trying to protect her young. As women, we have tremendous power lying dormant inside.

    As I sat and stared at that brick wall that night, I thought of my children in danger of growing up without their mother. It was not fair to them for me to choose to do anything other than to fight with all the power in me; to fight like a girl! Cancer was like that unpleasant alarm that jolts you awake way before you're ready. I'm awake, I'm ready, and I'm NOT going back to sleep! The fight continues.

    *This article is a follow-up to a 2012 article also written by Laura Newton. To read her first article please click here.

    To shop the Breast Cancer Awareness and Young Survival Coalition-branded apparel and equipment click here. 10% of all proceeds from the sale of select pink products through the month of October go to YSC and its mission of providing resources for women diagnosed with breast cancer.

  • Fighting: In the Ring and On the Scale

    Fighting: In the Ring and On the Scale

    By Chris Johnson

    At 6’0” and 245 lbs, I was grossly overweight. I had tried “the salad diet”, Atkins, intermittent fasting, juicing...heck even one I invented on my own now infamously dubbed “the burrito diet” (don’t ask). In the end, each attempt to lose the weight had a very brief positive effect while my motivation was a peak, followed by a loss of motivation and subsequent weight gain. I was what you’d call a “YoYo dieter."

    As I stepped on the scale in early December 2008 and read “245,” I realized something seriously needed to change. I needed something that would give me structure. I needed a target that would enable me to form habits rather than look up a quick fix on the internet.

    chris johnson weight loss journey 1

    Now was a better time than ever to pursue a lifelong goal I’d had of being a boxer. I’d always viewed boxers as the pinnacle of fitness, nutrition, skill and finesse. I admired the guts needed to get in the ring. Despite the skill and knowledge I lacked for the sport of boxing at the time, I recognized an even bigger fight was looming to get my weight under control.

    I found a boxing gym nearby called Front Range Boxing Academy and spoke at length with the head trainer and coach Dave before joining. On our first call he outlined the boxer’s basic regimen needed to be ready for a fight:

    Sprints (every single day), bag work (heavy bags, double end bags, speed bags), jumping rope and shadow boxing during each workout in the gym, daily calisthenics and sparring 2-3 times per week.

    At the time, I could tell this was a routine he had run several people through over the years. I wasn’t the first guy who wanted to lose weight through boxing and then fight, despite having zero experience.

    All things considered, I quickly dug in on the work outlined by my new coach. Every day started with running and sprinting at sunrise, capped by work in the gym on the bags and in the ring each night. All told I was surpassing 3 hours per day of training.

    The weight came off with the hard work- 245 to 225 in the first 2 months. As 5 months passed I came down to 200 which was fantastic progress, but not yet where I needed to land. My goal was to reach 177 pounds so I could box in the light heavyweight division of the Golden Gloves the upcoming spring. My weight dropped to 200 and stayed there. I wasn’t concerned when it stayed there at first, but as two months passed and I hadn’t lost another pound I became concerned.

    I sat down with my coach to talk about my concerns-- what was I doing wrong? I had followed the old school boxer’s workout regimen to the letter, and I had adhered to the boxer’s diet outlined in similar fashion. Since the old boxer’s workout routine had fueled such good early results, I hadn’t stopped to question my use of the diet method of old pro fighters. As I took a step back and looked at the “old school” boxer’s diet I’d been following the last 8 months, I realized there were some serious issues which were preventing me from losing more weight:

    No Calorie Restrictions, big meals, especially before sparring or fights (Steak and potatoes were a traditional fighter’s favorite pre-workout/fight meal), high fat, high carb and eating big after night workouts before bed (Dinner was the biggest meal and with late night training it often came right before bed).

    After researching how modern diet techniques were in stark contrast from these older diet “techniques” I made immediate changes to correct my diet:

    Cut the calories from liquids/drinks such as soda, no more late night snacks, no late-night carbs or big meals before bed, my meals got smaller over the course of the day: dinner being the smallest, I added poly-unsaturated fats to help me with hunger (almonds, spoonful of peanut butter), no more steak and potatoes—especially before sparring sessions (my only meats were fish or chicken) and still no calorie counting, but tried to watch portion sizes.

    After the changes were made, the weight loss picked up again almost immediately. As the weight dropped, new challenges emerged: I needed to learn how to move in the ring at a lower weight. Each time I sparred, the focus became taking advantage of the benefits of my lower weight. With two months leading up to my first fight, I focused exclusively on movement within the ring as it was quite awkward at 180 pounds compared to the near 200 I’d recently been stuck at.

    Having tried both the old school and modern diet techniques it was easy to contrast their impact on not only my weight, but also my boxing; I found I had more energy in the ring, and the sluggishness I previously felt (likely from the overloaded steak and potato meals) had vanished. I also noticed improvements in my recovery time between sessions. In short, the difference was day and night; I was a different athlete.chris johnson weight loss journey 4

    In the years since, I’ve worked with numerous clients as a personal trainer and boxing instructor. They see the appeal of boxing as a great weight loss tool, which it certainly is. I caution my new clients with my story. Weight loss through boxing has to be equal measures of hard work in the gym AND in the kitchen. When pairing boxing with a proper diet you’re hard pressed to find a better combo to lose weight, but without both in concert with each other you’ll likely only make it halfway to your goal.

    I was lucky enough to win my fight with weight loss and even luckier to win some great fights in the ring as well. Luckily, in the 9 years since I started, I never had to look down at the scale again thinking “something has to change." Both in the ring and outside of it, I keep fighting in hopes to never stop improving and to never return to where I started.

    Bio:chris johnson weight loss journey author pic

    Chris Johnson is a Golden Gloves boxer, CPT and boxing instructor from Boulder, CO. After spending the last 8 years working with both professional and amateur athletes he started his business, Cerus Fitness. It's an online site for people who want to work out and lose weight at home.

  • Caring for Your Equipment

    Whether you typically spend a lot on your equipment or as little as possible you still want to get as much “life” of it as you can. A large factor in how long your gear lasts is determined by how well you care for it.

    Hockey great Wayne Gretzky was once quoted as saying, “I don’t like my hockey sticks touching other sticks, and I don’t like them crossing one another, and I kind of have them hidden in the corner. I put baby powder on the ends. I think it’s essentially a matter of taking care of what takes care of you.” What a great mindset that is to have about treating your tools of the trade with a level of professionalism no matter what sport you’re talking about.

    Starting with hand wr3.29.17 caring for your equipment sub imageaps, you should allow them to dry thoroughly before putting them away in your gym bag. You should also wash them regularly using a hand wrap wash bag. The cleaner you keep your wraps the longer they will help prevent your gloves from getting stinky. They’re your first line of defense in making your gloves last longer.

    Next, when you’re done using your gloves wipe off any excess sweat, oils or dirt. This prolongs the glove life. These contaminants break down the leather and foam materials that gloves are made out of. Also don't leave them in your humid gym bag to form bacteria and mildew. Instead, store them in a cool, dry place and only put them in your bag once you're ready to head off to the gym. It's even beneficial to periodically use a mild lubricant or leather cleaner to keep them supple. Leather can dry out and crack and, that alone, can shorten the life of your gloves.

    The same rules apply to your headgear and groin protector. Let them dry out thoroughly after use and be sure to wipe off any sweat, blood, moisture or Vaseline you applied during sparring. All body fluids weaken the materials used in construction, man-made or natural, and reduce the protective properties of the equipment you use. The faster you can get the equipment to dry, wipe it down and get the moisture out, the less time those fluids have time to do damage.

    Lastly, but no less important, is taking care of your skin and
    what the equipment is coming in contact with. If you sweat a lot, take a towel or extra shirt with you and don't bask in your own nastiness. Yeah, you're going to sweat and be somewhat unpleasant, but don't be THAT GUY/GIRL who wears their bodily functions like a badge of honor. Towel off once in a while. It's not only courteous, but will save your gear from being forced to absorb every bit of blood, sweat and tears you produce.

    It only takes a few minutes to properly care for your gear in order to get hours and hours of more good out of it.

  • Change Encourages Growth

    Change Encourages Growth

    By Douglas Ward

    How to Change Up Your Boxing Workout Routine

    Although there are aspects of training that are repetitious and actually require doing a movement or exercise over and over, so that it becomes second nature, it doesn't mean that some change isn't good. In fact, change is necessary and extremely beneficial in boxing.

    The human mind and body are highly attuned to routine and after a while they figure out a way to adapt and, at that point, they take the easy path and growth stops. Your body learns how to adjust and what it is being asked to do becomes easy. To keep them (muscle memory and your neuro-pathways) off-balance and guessing about "what's next" puts more demand on your central nervous system. Most people hate the word "change," but it is the only way you adapt, get challenged, and then learn and grow.

    Adaptive Training is the same principle that is used in many other sports, like; cross fit, bodybuilding and especially "chaos training." It focuses on the importance of changing your routine constantly, session-to-session, weekly or every three-four weeks. That doesn't necessarily mean completely different exercises every workout, but the order you do them in, the duration and intensity can consistently be varied.  Keep it fresh and make it constantly inconsistent. Your workouts should almost always leave fighters feeling like they were challenged and that they progressed.

    Let's be honest. It’s easy for coaches and fighters to shift it into automatic and just do "the usual" routine. It requires less planning, effort and execution, but it won't get you where you need to go. Change it up and you'll become a better boxer, a more adaptable fighter who can deal with anything you're faced with, even if it’s something a little different than what you've seen before. By training differently, you will have conditioned your brain to think in the ring, not just fly on autopilot.

    Change doesn't mean buying into the latest, greatest fitness routine, fad or fancy gadget. It’s more about getting creative with what works. Don't get caught-up in getting too cute, but simply change-up the variety and keep your fighter guessing about what's coming next.

    Sometimes coaches, fighters and strength and conditioning experts push the boundaries of practicality by inventing new methods of training and tricky machines that supposedly help you improve. Although there are some gadgets that can add new dynamics to your workout, what works best are the tried-and-true methods. The right combination of bag work, mitts, technique-driven drills, sparring and a good mix of strength and conditioning exercises is crucial to creating a well-rounded fighter. How you attack your workout and approach the session is more important than any new invention.

    It’s always been said that survival is mandatory, but change is necessary. The best way to prepare for that is by how you operate in training. Change it up regularly and you'll reap the rewards of being conditioned to adapt.

    Douglas Ward is the Marketing Director at TITLE Boxing.

  • Making the Most of Social Media

    Making the Most of Social Media

    By TITLE Boxing

    How to Become a Better Fighter

    If, when you’re not digging power shots into a heavy bag, you can be found with your head buried in your phone, there are still a few approaches to social media that can keep you on track and geared toward self-improvement.

    YouTube: There’s something to be said for watching your favorite fighters, all-time classics and boxing’s greatest athletes in action. Spend some time studying the best in the business and you’re bound to pick up some pointers and tricks to add to your arsenal. By watching a fighter you relate to and want to be like, you will inherently pick up some of his nuances and mannerisms.

    Facebook: Although it’s more “social” in nature and not geared so much toward education, Facebook still contains tons of information about your sport. It’s easy to find training tips to improve your game, inspirational quotes to keep you on track and even recipes that will help you eat healthier. Your time is better spent training, but if you’re going to be on it anyway, justify your entertainment by sprinkling an occasional search for answers.

    Instagram: Human beings process visuals 60,000 times faster than text. That makes this a great source of information for everything from great boxing moves captured in a few seconds, to bite-sized motivational movies, to even studying-up on what the competition is doing.

    Although the idea of using social media as a tool to reach your goals may sound like a good excuse for surfing the net and killing time, if you’re smart about it, you can use those valuable seconds wisely and actually become a better fighter from it.

Items 1 to 5 of 38 total

Page:
  1. 1
  2. 2
  3. 3
  4. 4
  5. 5
  6. ...
  7. 8