Tag Archives: fitness

Natural Sleep Aids After Workout Help Achieve Better Recovery

By Bryanna Fissori

There are several factors that may contribute to restlessness after a workout or athletic competition. The increase in heart rate over an extended time, along with an increase in core temperature and sweating, has an effect on the nervous and endocrine system. This excited state triggers the hormones cortisol and norepinephrine, which may play a role in keeping you up. Adrenaline is also released but lasts for a much shorter time than norepinephrine, which can have an influence for up to 48 hours post-exercise.  

Levels of hydration, core temperature and stimulants taken can also be factors in sleeplessness. These affect homeostasis, which is the body’s natural way of restoring balance. Getting a good night’s sleep is crucial for optimal athletic performance and recovery. Here are some natural sleep aids that may help. 

Natural Sleep Aids Post-Workout 


Melatonin is a hormone naturally produced by the body, which signals your brain that it is time to sleep. This is great for combating those evenings when your mind will not shut off. It has been shown to reduce the amount of time it takes to fall asleep and increase the quality of sleep. It can also help regulate sleep schedules. Melatonin is one of several natural sleep aids that can be found in most drug stores, often in tablet or gummy form. 

Hemp Oil (CBD) 

CBD is a patented antioxidant. As an antioxidant, CBD plays an important role in helping your body restore homeostasis or balance. In some cases, pain and discomfort are caused by an imbalance in your body, which can ultimately result in poor sleep. Using CBD for sleep improvements when you are in pain or discomfort, is likely to help you fall fast asleep. Receptra Naturals is one brand that is used by many boxers and MMA fighters. 

Chamomile or Sleepy Tea

If you are a tea drinker chamomile or teas specifically marketed for sleep aid (usually containing chamomile) may help, just remember not to load up on the sugar or honey. One of the active compounds in the chamomile plant is apigenin has been found to reduce the need for the body to move frequently, inducing a calming effect that promotes better sleep. 

Warm Milk and Honey

This may sound like something your grandma would do, but there is justification. Milk contains tryptophan, which is a sleep-inducing amino acid. This increases the amount of serotonin in the brain, which works as a natural sedative. The honey is a carb and works to transmit the hormone faster to the brain making it one of the tastier natural sleep aids. Just don’t overdo it on the honey. 

Lavender Aromatherapy

Studies have proven that lavender aids in sleep. The calming aroma can be dabbed on the skin, used as an essential oil in a diffuser or sprayed on a pillow before bed. There are even pillows available for purchase that are pre-filled with lavender. 

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Heavy Bag Workout for Strength and Conditioning

 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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Push-Ups for Endurance and Power in Boxing

By Bryanna Fissori 

Push-ups are a foundation exercise for many athletic training regiments. Boxing is no exception. There are numerous ways push-ups can increase athletic performance with an emphasis on increasing power and endurance. 


Boxers have been known to throw 150 punches a round. That is a high end, but it can happen. Regardless, being prepared to throw large volume is important. Push-ups work the chest, shoulders, and triceps, which are the same areas that are used to throw punches in boxing. 

Being able to execute push-ups at a high volume trains the relevant muscles to work for extended periods without fatigue. Doing multiple sets of push-ups throughout a training session will help build this type of endurance. 

Explosive Power

Using plyometric push-up techniques is one way to improve explosive power necessary for boxing. With any plyometric workout, the exercises should be limited to what can be achieved accurately. Most movements are unorthodox and taxing on the muscles, thus more difficult to maintain proper form for long sets when first starting. 

Clap Push Ups

One of the best ways to train explosively is using clap push-ups. These are executed by pushing up hard through the hands so that they propel the body high enough off of the ground that you can clap in between pushes. If these are difficult in the beginning, it is recommended to start on the knees. It is not necessary for feet or knees to come off of the ground. 

Medicine Ball Push-Ups

There are many variations to using a medicine ball with your push-ups. For this one, start with one hand on the ground and the other on a small medicine ball. Without letting the ball move, explode up and over to the other side, having your opposite hand land on the medicine ball. Be sure to “catch” yourself without hitting the ground and keep the ball in the middle as you go from side to side.  A set of 5 to each side is a good starting goal.

How Much is too Much?

According to a 2015 study in the International Journal of Sports Physical Therapy, the quality of your explosive push-ups should determine when you end your set. If you start to feel significantly slower or your form starts to break down, you should stop. Explosive push-ups should be executed as fast as possible.  

For explosive push-ups, this means that you may need to limit your sets to 3 -4 sets with no more than 10 reps each. Standard push up can typically have longer sets depending on where you are in your fitness journey. 

Push-ups can be frequently incorporated into workouts, but it is necessary to give the muscles a break. Listen to your body to tell you when it is too much. 

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Boxing Fitness Myths

By Bryanna Fissori

There are a number of myths about the proper way to training for boxers. Some of this is from watching too many old-school boxing moves and some are just from a general lack of knowledge. Here are some things you should know about the most common boxing fitness myths

Six Packs are not built on 1000 crunches a day

Having a strong core is crucial for boxers and also aesthetically pleasing. The concept of completing 1000 crunches a day is helpful, but not the best way to achieve visual results. The appearance of abs heavily dependent upon body fat percentage. The lower the body fat, the more evident the abs. This is why even people who are undernourished may have evidence of abs without the gym time. This does not mean that abdominal exercises are not important for core strength. They are very much so, but this also involves targeting different areas of the core to promote stability rather than focusing on the short movement of crunches. Essentially, six packs are made in the kitchen.

Shadowboxing with dumbbells

It sounds like a good idea. Adding weight to your punches should make them faster and make you stronger. Unfortunately, the torque and strain that the extra weight places on the shoulders and lumbar spine have been known to result in injury. There are a number of other strength and speed building exercises that have been shown to produce results with significantly less risk. Boxing fitness can already be painful enough. Don’t make it worse by unnecessarily wearing down your joints and tendons.

Long Slow Distance is the best roadwork

Roadwork is the cardio based effort that is put in to complement training in a specific sport. Many people are under the assumption that the more miles you run, the better your conditioning will be. Though endurance training is helpful, it is not the end all be all. Energy systems used for boxing are primarily anaerobic, comprised of short bursts 70 to 80 percent of the time. This means that high-intensity training is crucial for effective boxing fitness roadwork.

Weight Training will make you slower

Some athletes are naturally gifted with muscular genetics. Fighters like Mike Tyson may not need to hit the weight room because their power and physique do not require that specific training, but for the vast majority of athletes, weight training provides a significant advantage. If two fighters have the same skill level and one is stronger, the stronger has a higher chance of victory. Weight lifting will not hinder speed unless the fighter does not train speed and flexibility.

Hitting hard all the time makes your punches more powerful

Technique is key for improving punching power. That is all there is to it. You can stand in front of a heavy bag and throw everything you have at it, but unless you are using proper technique, your power will not increase.

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Burpees: The Greatest Exercise You Will Ever Despise

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!



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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Eat Like a Boxer: Standard Boxer Diet

By Bryanna Fissori



1. Carbohydrates

2. Proteins

3. Fats 



Bad (Simple) Carbs


Good (Complex) Carbs











Standard Boxer Diet



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Top 10 Protein Supplement Types for Boxers

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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Supermodel Boxing Workout

By Bryanna Fissori

Over the last several years boxing has become the go-to workout for elite supermodels such as Gigi Hadid, Jourdan Dunn, Adriana Lima, Karlie Kloss and a plethora of other beautifully sculpted bodies.

Many of the workouts these women do involve one-on-one training sessions with a professional pad holder. Having a coach who can provide a solid “pad feed” is an excellent addition to your normal boxing workout and it looks cool on camera, but it is not necessary to complete the everyday supermodel boxing workout.

Here is a sample Supermodel Boxing Workout you can complete at home or on your own in the gym.

Warm Up:

* 1-minute break

Repeat initial warm up

* 2-minute break

Round One

2 minutes of head movement

-Stand in front of a mirror or something reflective. Find a center point or use a piece of tape to mark one. Keeping your hands up, elbows tight and using your obliques (abdominal muscles on the sides of the body) move your entire torso from one side of the marked spot to the other while standing in your fight stance. This should engage you abdominal muscles mimicking the motion you would make to avoid a punch coming straight at your face.

10 Sprawl jumps

-Standing normally, place your hands on the ground and kick your legs behind you. You should end up in a plank position. Pop back up quickly and jump as high as you can with your arms up as if to touch the ceiling. Repeat this motion as quickly as comfortably possible.

Repeat this set two more times to complete the round.

*2 Minute Break

Round Two:

30 Straight Punch Sit-ups

-If you have access to a low-hanging heavy bag, sit in front of the bag and pinch it between your knees. If you do not have a heavy bag, situate yourself in the normal sit-up position with your toes tucked under something to keep you in one spot. Perform a normal sit-up and throw two punches (jab and cross) when reaching the top of the sit up. Repeat 30 times. This number can be increased as your fitness level increases.

60-second plank

-Flip over belly down and rise up to your elbows and toes. Keep your back as level as possible and hold the position for one minute

Repeat this set two more times to finish the round

* 2-minute break

Round Three

3 minutes of shadow boxing or heavy bag work – Straight punches only

-If you do not have access to a heavy bag, make sure you keep your combinations realistic and intensity high for shadowboxing. In either variation use proper punching technique before power to avoid injury.

*30-60 second break

3 minutes of shadow boxing or heavy bag work – Hooks and uppercuts only

*30-60 second break

3 minutes of shadow boxing or heavy bag work – All punches

You made it! Go stretch a little. Get some water and protein in your body for recovery, and carry on with the rest of your day knowing you just trained like a supermodel.

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Squats and Boxing: Build a Better Booty

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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Building a Better Body with Solid Basic Boxing Technique

By Bryanna Fissori

There are really only a few basic punches that are crucial for boxing. These are the punches you will be using the most in boxing classes. Having the proper mechanics for your punches will not only make them more effective, but it will cause less stress on your body and promote muscle growth and weight loss in all the right areas. Solid basic boxing technique is sure to get you in fighting shape!


The Jab:

This is a quick punch that extends from your lead arm straight out in front of your face. The fist goes straight from point A to point B and back without any elbow curvature. To increase power and speed it is recommended to snap the punch out, finishing with the thumb pointed slightly down. Your lead foot should step slightly forward at the same time as your arm when you throw the jab.

This punch is used to determine and maintain distance from an opponent. It is also the longest reaching punch. The jab can be used to distract, frustrate and set up more powerful punches.

The Cross:

The cross is the straight punch that is thrown with your rear hand. This is often the most powerful punch because if thrown correctly it will engage much of your legs, core and back to generate momentum. To throw a cross the rear hand comes forward in a straight point A to point B line and back, similar to a jab. One big difference is that instead of stepping, the back foot pivots toward the center of the body causing the hips to rotate bringing the rear shoulder forward to extend the punch with force.

The cross usually follows the jab but can be thrown as a lead punch. The majority of knockouts come from the cross or other similar punches thrown from the rear hand.


The Hook:

This punch, though basic, is one of the more difficult techniques to master. It can be thrown from either side. In a numbered progression of punches, it is typically learned first coming from the same side as the jab. There are a number of ways to throw a hook depending on your instructor’s style. Generally, a hook is thrown to the side of the body (or heavy bag) with the elbow bent. The power for a hook is generated in the torso and hips as they turn with the arm. The elbow should come up as the punch is thrown and stay elevated as the punch lands.

The hook is a great punch that can be hidden behind straight punches as an opponent focuses on blocking the front of their face or body. It is also ideal for building a strong and toned core.

The Uppercut:

The uppercut is a sneaky punch thrown at close range. Unlike the other punches, it comes from below the opponent’s line of vision. Targets for the uppercut are usually the ribs or under the chin. The rotation in the body is again, where the power is generated. Your knees start the punch slightly bent. As the body rotates upward the first drives upward toward the target.

The uppercut can be a game changer in competition and can be practiced on a heavy bag or a teardrop bag.

Basic Boxing Technique Benefits 

Remember that each punch should return immediately back to the blocking position at face level. This is proper technique not only for defense, but to reload for the next punch to be thrown. Using solid mechanics when mastering basic boxing technique will be crucial in forming the lean athletic build that fitness boxing is sure to help you achieve.

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Five Ways Boxing Reduces Stress

By Bryanna Fissori 

Prevention of Anxiety


Meditative Punching



Emotional Release



Better Sleep 



Anger Management


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