The most common goal members have when joining a gym is to “tone-up”, become “firmer” and lower body fat. Below is a list of suggestions to help get you on your way to achieve these goals. At Fight Club, we can measure your body fat percentage when you join or when you start your fitness program, and we can monitor it during your program to measure your progress. Get started today!!

1. Remember fat is not as important as calories for controlling weight. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat. The less, the better. You should not be eating more than 20 grams of saturated fat per day, and you should limit trans fat as much as possible.

2. Strength train, which means weight training in the gym at least 30mins, 2-3 x per week. Muscle helps speed your metabolism since it requires 50 calories a day just to support a pound of muscle.

3. Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.

4. Cardio exercise! Do interval training on an exercise of your choice (eg. running – warm-up 5mins then do 1min fast, 1min slow continously for 20mins.)

5. Eat more. Yep, you heard right. Instead of the 3 square meals a day, go for 6 micro meals to help speed your metabolism and keep your insulin levels steady.

6. Aim to exercise at least 3-4 sessions per week, in the beginning. 4-5 sessions per week will be good once you get the hang of exercising.

7. Eat more protein. Your body needs protein to support the muscle it has. Just make sure you’re sticking with quality proteins such as lean meats, fish, and poultry. Whey Proteins are good choices. Stay away from meats with high saturated fats.

8. Control your portions by eating low energy-density foods. Foods such as vegetables and fruits have low energy density which make them less likely to be overeaten. They are also packed with nutrients such as vitamins and minerals which ensure your metabolism has the resources to do its job more efficiently.

9. Don’t cut out any one food group. You should be consuming carbohydrates, protein, and fat at every meal. This will keep you balanced.

10. Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged. It also helps you feel fuller, helping you to eat less. Don’t wait until you feel thirsty. Start by drinking at least a half-gallon of water everyday. For active people, move up to a gallon per day.

11. Eat more fiber. By consuming at least 30 grams of fiber daily, you will feel fuller than you would by not eating the fiber. Fiber also helps out your health by flushing LDL cholesterol out of your system. Some good sources of fiber include vegetables (with the skin), fruits (with the skin), whole-grain breads, and high fiber cereals such as Kashi and Fiber One. One simple thing to boost fiber intake would be to eat an Orange instead of drinking Orange Juice. It has less calories, more fiber and bound to make you feel more satisfied.

12. Eat your complex grains early in the day and then stick with the water rich carbohydrates such as fruit in the evening. This has to do with the way insulin is secreted into the bloodstream.

13. Get your rest! While eating healthy is a good start, you’re never going to reach your full potential for a leaner body unless you get active and start sleeping better. Aim for 7-8 hours per night More or less than that can have negative effects on your health.

14. Eat your meals slower. It takes about 20 minutes for your body to know when you’re full. If you eat too quickly, you may have eaten too much before your body knows when the limit is reached.

15. Eat some fish. Fish, such as salmon, is rich in Omega-3s, which is an Essential Fatty Acid. This helps keep your heart healthy, and keeps the bad fat out. Fatty fish such as salmon, halibut and shellfish help reduce the size of fat cells and help out with fat loss.

16. Exercise in the mornings before you eat breakfast if you want to burn fat more effectively. Perhaps go for a mile jog around your neighborhood, or walk the dog. Doing aerobic (fast paced) exercises after you’ve been fasting for 8 hours will force your body to burn fat instead of glucose for energy.

The Importance of Stretching

Stretching is among the most important things that you can do before exercising or starting any sort of athletic task. This is true for organized sporting activities like boxing and basketball, but it is also true for casual activities such as hiking, jogging or simply going to your fitness center.. Most people avoid stretching because they prefer not to commit the additional time, find it to be boring, or feel that it will not provide much help. Nothing could be further from the truth. Stretching will help you in many ways, from injury prevention to recovery to performance.

Injury Prevention: The most important reason why you should practice a stretching program is to prevent injury. Normally, this refers to a pulled muscle. If the muscles have not had the opportunity to loosen up and become limber before you start your activity, they will not be prepared for the increased stress they are about to experience. This is even truer if you have not been active the whole day, and have just been sitting down at work.

Pulled Muscles: You are able to pull muscles in almost any part of your body, though the calves and the thigh muscles are the most common injury from jogging. This may occur whenever you attempt to turn or cut, as you would in a game of tennis, but it can also happen when you are jogging in a straight line. Your muscles need to be able to twitch and react in the blink of an eye to help you keep your balance, and they cannot do this if you have not stretched.

Pulled Hip Flexor Muscle: Another frequent injury which stretching may prevent is a pulled hip flexor muscle. This is the muscle that runs up through the inside of your thigh to near your groin. Sometimes it is an extremely bad injury because it takes a lengthy period to heal after it has been injured. This makes it hard to lift your legs, which can have a huge impact on how effective you are able to run, or if you can run at all. Furthermore, this muscle is very easy to re-injure. Some people think that this injury has recovered and set out to jog, simply to injure it again since they have not stretched thoroughly.

Shoulder injury: A common injury among boxers is a shoulder strain. This can occur from sparring, focus mitts or just hitting the bag. It is imperative to stretch prior to any boxing activity as the shoulder absorbs a lot of strain during training.
What You Can Do: Stretching needs to be done often; it should regularly be done for a minimum of ten minutes before you begin any sort of athletic activity. After you have begun, it is best to stretch once more if you take a break. Muscles may tighten up immediately after inactivity because they will be tired. It is crucial not to run back out on the court or field or into the boxing ring once they have tightened up, or you could risk an even worse injury than at the outset of the event.

It is even a good idea to stretch just to start the day. It is an exceptional way to get the blood moving and prepare the muscles for the activity of work and play. Although this is not strictly required, it is always recommended. Ten minutes of stretching will go far toward helping you stay healthy and balanced no matter what sort of situation comes your way.

How to help Your Child overcome or avoid Obesity


Unless you’ve been living in a cave, you’ve probably heard the news: our children are obese and the statistics are downright scary. Between 16 and 33 percent of children and adolescents are obese. Obesity is among the easiest medical conditions to recognize but most difficult to treat. Unhealthy weight gain due to poor diet and lack of exercise is responsible for over 300,000 deaths each year. The annual cost to society for obesity is estimated at nearly $100 billion. Overweight children are much more likely to become overweight adults unless they adopt and maintain healthier patterns of eating and exercise. Children from the United States are the most likely to be overweight of all industrialized countries in the world!

So, we’re overweight, our kids are overweight and we’ve got a big problem on our hands because obese kids usually become obese adults. If one parent is obese, there is a 50 percent chance that the children will also be obese. However, when both parents are obese, the children have an 80 percent chance of being obese. Studies have shown that a child who is obese between the ages of 10 and 13 has an 80 percent chance of becoming an obese adult.

These numbers may sound scary, but there is something you can do if you have a child who is overweight or obese. First, you need to educate yourself a little on the dangers of obesity for your child. Some of those dangers include:

  • Low self-esteem
  • Depression
  • Increased risk of Type II diabetes, also known as adult-onset diabetes
  • Increased risk of high blood pressure
  • Trouble with bones and joints
  • Sleep Disorders
    • Genetics. Children of obese/overweight parents have a greater risk of obesity
    • Diet. Many of us eat out, making home cooked meals almost non-existent. We’re eating more fast food and foods that are high in calories and offer very little nutrition. Another major factor is that many kids are drinking extra calories that come from sodas and other sugary drinks.
    • Physical inactivity. Television, computers, video games and other things entertain our children while keeping them sitting around for hours at a time. Experts cite physical inactivity as the major cause of childhood obesity.
    • Environment. Our schools are also to blame since, on average, most kids have only 2.1 PE classes per week, totaling 68.7 minutes (from the NIH) Some experts also believe that children are over-exposed to commercials for fast foods, candy, sodas, etc.
  • Children who are obese not only face health problems, but psychological consequences as well. Other kids might be picking on them in school because of their weight, which can only make things worse. Understanding some of the causes of childhood obesity can help you see where you’re going wrong so you can start making better decisions for you and your family.

    What Causes Childhood Obesity?

    There can be several causes for obesity:

    The good news is that most of the causes of obesity can be changed. If your child is overweight or on the road to obesity, what can you do to help him or her lose weight and establish a healthy lifestyle?

    Changing your child’s eating and exercise habits means changing your own as well. After all, you’re in charge of what your child eats at home and how much exercise he gets when he gets home from school. Plus, you’re a role model. If you exercise and eat healthy, your child will see that and follow suit.

    In the absence of a physical disorder, the only way to lose weight is to reduce the number of calories being eaten and to increase the child’s or adolescent’s level of physical activity. Lasting weight loss can only occur when there is self-motivation. Since obesity often affects more than one family member, making healthy eating and regular exercise a family activity can improve the chances of successful weight control for the child or adolescent.

    Most experts agree that helping your child lose weight is a family affair. Everyone should be involved in planning meals, buying food and coming up with ways to be active together.

    Some tips offered by the NIH include:

  • Don’t keep junk food in the house. If it’s not there, they can’t eat it and neither can you.
  • Get rid of sodas and other sugary drinks.
  • Plan healthy meals and eat together as a family.
  • If you do eat fast food, educate yourself about the healthy choices available. Many restaurants have nutritional information available at their websites or in the restaurant.
  • Don’t worry if your child won’t eat healthy foods at first. It takes time to change how we eat, so be patient and keep trying.
  • Don’t use food as a reward for good behavior.

Obesity frequently becomes a lifelong issue. The reason most obese adolescents gain back their lost pounds is that after they have reached their goal, they go back to their old habits of eating and not exercising. An obese adolescent must therefore learn to eat and enjoy healthy foods in moderate amounts and to exercise regularly to maintain the desired weight. Parents of an obese child can improve their child’s self-esteem by emphasizing the child’s progress in eating habits and commitment to exercise. And while you are at it, show your child that you, as their parent, is willing to walk the walk and talk the talk and commit yourself to eating healthy and exercising regularly.

Importance of Core Training

Core training is a hot topic in the health and fitness world, but exactly what is core training and why is it so important? Core training is simply performing specific exercises to strengthen the muscles of your core.

In general, your core is all of the muscles of your midsection. This includes muscles in the front, sides and back of yourmidsection, as well as many muscles that you can’t see.

The core muscles work as stabilizers for the entire body and help the body function more effectively. Some examples of core muscles are the rectus abdominis (the six pack), the internal and external obliques, the transverse abdominis and the erector spinae.

All of the core muscles work together to supply strength and coordinated movement. Because the core muscles work in unison, it’s best to train them together as a group rather than attempt to isolate them individually. It can be detrimental to overdevelop one particular core muscle in relation to the others.

Here are the top five benefits of core training:

  1. Core training improves functional fitness. Improved functional fitness allows you to perform everyday tasks, such as walking, bending, lifting and squatting, more easily.
  2. Core training reduces the risk for low back pain. Weak core muscles often lead to low back pain. Strong core muscles help you maintain correct posture and reduce strain on your spine.
  3. Core training reduces the risk for various health problems. Strong core muscles reduce the risk for neck pain, torn muscles, ruptured disks, strained ligaments and incontinence.
  4. Core training improves athletic performance. All powerful movements originate from the core of the body out. A stronger core will enable you to generate more powerful and rapid arm and leg movements.
  5. Core training helps you look good. Core training will keep your waistline tight and give you a good looking set of abs

Most people are unaware of the importance of strengthening the core muscles, and tend to neglect them. This neglect can lead to injury and pain. To learn more about strengthening the core and for professional assistance in your workout program please contact John Homerick, General Manager at Fight Club.

Increase Your Metabolism with Boxing Training

If you have ever watched a boxing match then you have seen the type of shape the majority of boxers are in. Most boxers were not born this way and have dedicated long hours of training to get in the kind of physical condition they need to ply their trade. Using the same training techniques the average person can lose weight and increase their metabolism for long term health gains.

Boxing training is relatively new to the mainstream fitness industry. While boxers have used these methods for years, it is only recently that the average person has begun to use and see the benefits of this type of exercise program. The great thing about using a boxing program is that it provides a total body workout including aerobic conditioning, resistance training, flexibility and balance.

There are aerobic boxing training classes that are innovative variations of sparring, power punches and defense techniques to increase cardiovascular health and fitness. By learning the proper techniques for punching and kick combinations trainers are able to create intense workouts that increase strength and confidence.

For those new to the boxing workout routine it may look unusual the first time you see it. When first starting, the combinations of jabs, hooks, crosses, uppercuts and blocks are performed on an imaginary opponent which means you will be throwing punches in the air. As you get better you will move to punching bags, mitts and sparring.

One of the big benefits of boxing training is the amount of calories you can burn during one workout. In one hour you can burn anywhere from 400 to 600 calories or more. During this time you will also maintain a heart rate around 65% of maximum which is the optimal rate to burn fat or 75-85% of maximum which is the optimal range of cardiovascular training.

Boxing training classes will also help to improve your speed, reaction time and strength along with flexibility and reflex actions of the muscles. The repetitive and constant movement of the arms and legs while doing the workout will build strength and power among all muscle groups. You will also build joint strength as well as balance and coordination from the consistent movements.

These days many fitness and personal trainers are recommending boxing lessons as a training choice for those who are beginners as well as regulars to fitness training. It can be customized to fit each person’s fitness level which allows them to see consistent improvements in both physical condition and weight loss over a period of time. You will see positive results with boxing training as the workouts increase aerobic and muscle condition which both lead to a permanent increase in metabolism. Combined with a healthy diet this type of training is a great way to lose weight, tone up and keep those pounds off.

For more information about our one-on-one individualized training programs see Sandro Flores (Owner) or John Homerick (General Manager).

Getting Fit and Staying Fit

To Get Fit and Stay Fit, You’ve got to Change the Way You THINK about Exercise.

The numbers are alarming: more than 61 percent of Americans are either overweight or obese. Is the reason for this national health concern related to the lack of motivation toward exercise?

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Get Fit & Stay Fit

Experts say one way to get people motivated is to provide new and exciting ways to exercise. In health clubs across the country, boxing and martial arts-oriented workouts have become the exercise of choice for many Americans. Today, Fight Club takes this growing trend to the next level.
Change the way you think

Fight Club’s philosophy is that if people can change the way they think about fitness, they can change the way they exercise. You will discover new ways of thinking about the process of exercising that are different from any program you’ve tried before.
It is hard to do this alone

Most of us spend our days at a sedentary job and pass our evenings as “couch potatoes,” so it may require some determination and commitment to make regular activity a part of your daily routine. There is no question about the benefits of regular exercise, but it is hard to create and commit to an effective exercise program by yourself. There is a good chance you tried other exercise programs before but they simply did not work and you ended up feeling disappointed and frustrated.
Fight Club changes your emotional relationship with exercise

The paradox of today’s society is that it has programmed most of us to see food as a reward and accept exercise as a necessary evil, a punishment or, at best, as a chore. Eating has become an entertainment and a national pastime. Think of how often we eat ‘for fun’ and not because we are hungry. Taking someone out to dinner or sending them a package full of calorie-loaded chocolates is considered a way to show appreciation. Checking out that new hip restaurant is the highlight of your week and consuming the entire box of chocolate seems like the best way to unwind and treat yourself at the end of a long, stressful day. Simultaneously, getting moving is a challenge because today physical activity is less a part of our daily lives. There are fewer jobs that require physical exertion. We’ve become a mechanically mobile society, relying on machines rather than muscle to get around. In addition, we’ve become a nation of observers with more people (including children) spending their leisure time pursuing just that – leisure. Consequently, statistics show that obesity and the problems that come with it (high blood pressure, diabetes, stroke, etc.) are on the rise. But statistics also show that preventive medicine pays off, so don’t wait until your doctor gives you an ultimatum.

Take the initiative to get active now. Our positive and motivational approach will change you. We use a revolutionary motivational process that will enable you to permanently change your emotional relationship with food and exercise to help you get to your natural comfortable weight and maintain it forever.
A positive, motivational and exciting experience

In just a few weeks you will learn how to master your mind, eliminate excuses, change your emotional relationship with exercise, and actually turn the process into a positive, exciting experience.