Back to Basics: How to Wrap Your Hands

You’re running late for class. You rush into TITLE Boxing Club and throw your bag into a locker, unravel your wraps and start flinging fabric around your hands. Is it under and around the knuckles or over and in between? Three wraps around the wrist or six? Before you know it you’re slapping the Velcro together and moving into warm up position. Good enough.

But wait! Wrapping your hands properly is important because it helps you avoid nasty knuckle scrapes and hand or wrist injuries from whacking the heavy bag.

Unless you’re like our friend at TITLE Boxing Club Cancun, famous for his 10-second hand wrapping, it’s going to take us all a minute or two to wrap our hands properly so our knuckles and wrists have lots of protection and security.

Let’s get back to the basics and learn how to wrap our hands for the first time (or fifth). Here’s a great video from TITLE Boxing Club Knoxville with Ashley showing you a basic hand wrap.

Michael from TITLE Boxing Club NYC shows you another hand wrap variation here.

Clearly, there’s no right way to wrap your hands; it’s all about personal preference and making sure you are protected in the wrists and knuckles. But, there is a wrong way! Never wrap your hands too tightly because you could cut off circulation which causes all sorts of bad things to happen. You should be able to make a fist comfortably and your hands should feel good inside your gloves. If they don’t, take the gloves off and try again. Now, go Hit it Hard!

Back to Basics: Why Boxing is the Workout that Works

This month, we’re getting back to the basics. We’re dropping our fad diets and lame workouts, putting away our excuses and wrapping up our hands for some good ol’ fashioned sweat sessions at TITLE. It’s easy to get wrapped up in what other people are trying in health and fitness, and we forget that results will only come when we put in the hard work. So, what makes boxing such a great workout? Let’s recap and get back to the basics.

Full Body Blast

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Ask anyone about his or her first class at TITLE Boxing Club and you’ll probably be met with something like “best workout ever,” or “kicked my butt.” Punching and kicking a 100 pound heavy bag is new for most people, and the intensity of making contact with the bag hundreds of times in a class works every part of your body. Plus, TITLE Boxing Club workouts including a 15-minute warm-up with callisthenic drills like jumping jacks, squat jumps, shadow boxing and high knees, all designed to work your entire body and get your heart rate up before the real deal begins.

Strengthens Your Core

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When you throw a proper punch or power into a kick, your entire core is engaged. You’re moving and twisting through the abdominals to fire strong, precise blows one after the other, meaning your midsection gets a serious workout. Plus, TITLE Boxing Club workouts include 15 minutes of core exercises at the end of class, so your midsection is engaged throughout the entire Power Hour, leading to impressive strength. Hello, abs, nice to finally meet you.

Improves Speed & Agility

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Watching a boxer move at lightening speed around the opponent is a thing of amazement. It’s all because of the reactive motions and footwork needed to follow a moving target while preparing to strike. With time (and some Personal Training mitt work!), your technique will improve, allowing you to naturally flow into a fast rhythm of punch or kick combinations. Plus you’ll notice improved hand-eye coordination, meaning better balance and agility – all good things for those of us who tend to feel athletically awkward!

Tones Without Bulking

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FOBU, “Fear of Bulking Up,” is real. Fine, we just made it up – but for some people, being toned and strong is more important than getting unrealistically huge. Welcome to boxing, my friends. There’s no better way to get long and lean arms and legs, because boxing targets your back, shoulders, arms, core, glutes, quads and calves. It leaves nothing out, and we love that.

Makes You Feel Better

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We all know that good exercise helps to decrease stress by increasing endorphins. And while a long, sweaty run outside on a beautiful day is always a good go-to, there’s something so gratifying about making physical contact with something and letting it all go. The stress of your job, home, and life in general is left on the bag with every jab, cross, hook and uppercut. Throw your punches and throw away your worries. Works every time.

Un-Boring Cardio

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If we have to spend another minute on a treadmill or elliptical staring at TV shows we can’t hear, we might lose it. Thanks to TITLE Boxing Club, the days of dreadful cardio are done. Boxing and kickboxing classes, by nature, safely increase your heart rate and burn calories steadily for the cardiovascular health benefits we need. Because of the intensity of class and the need to pay attention to the trainer shouting combinations, the rounds fly by and before you know it the hour is done and you’re feeling amazing.

Real Life Tips for Being a Morning Workout Person

Mornings are rough for all of us. But how do some manage to turn on their superhero powers and get out of their warm cozy bed to go workout? It’s all about being easy on your brain when it hasn’t even had a chance to wake up yet! Plan, prepare and leave your excuses on the pillow with these tips from the TITLE Boxing Club Marketing Team.

As a mom, Audrey knows the struggle of balancing your own routine with your family’s needs. Her practical ideas are invaluable:

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“Set two alarms – one by the bed and one that makes you actually get out of bed to turn it off on the other side of the room. Also, have everything ready to go like your gym bag, work clothes, kids clothes, lunches, water and snacks the night before. You can even pack some of your things in your car the night before so it’s less you need to grab in the morning.” – Audrey, Brand Manager

Brooke is a busy professional who is constantly on the go and traveling for work, so planning ahead is a priority. Here are some of her go-to methods.

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“Schedule your workouts ahead of time in your planner like you would any other appointment and make sure you keep it. Setting time aside for yourself and your health is key. Also, put your workout clothes by your bed the night before so you have one less thing to think about and create an excuse for in the morning.” – Brooke, Senior Director of Marketing

Planning a wedding on top of a demanding work schedule is a stressful reality for Jenna. Here are her tips for staying on track through busy times.

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“Plan your workouts with a friend or your significant other. You’d never bail on them for happy hour, so you won’t skip out on your workout plans either! Also, fall asleep (meaning no Instagram in bed) at least 8 hours before your alarm is set to go off. When it does, you’ll know lack of sleep isn’t an excuse for hitting snooze!” – Jenna, Digital Marketing Coordinator

Kickboxing Offers Great Results Fast for Beginners

If you’re tired of the same old workout routine—you know… running on the treadmill and lifting dumbbells—maybe it’s time you tried something totally different that actually works out your entire body.

Kickboxing is an awesome fitness alternative that offers full-body conditioning—a truly complete workout that’s actually great for beginners. It may sound a little intimidating but you don’t have to think of it as fighting. The movements used in kickboxing can be used to train without actually having to fight. This fun and exciting exercise routine will toughen you up as you lose weight fast and sculpt your body in a way that no other workout does.

The reason why kickboxing is so effective is because it involves both upper and lower body muscles, as well as your core, so you’re strengthening your entire body in a short amount of time. This sweat-intensive routine allows you to burn up to 1,000 calories* in only an hour because it keeps your heart rate high while working out all of your muscles. So if you stick with it, you can expect firmer arms, shoulders, core, hips, and legs fairly soon.

If you’re ready to commit to achieving these results, we have some tips to keep in mind before you start kickboxing:

  • Take your warm-up seriously and make sure to stretch before and after your workout.
  • Drink plenty of fluids to stay hydrated (this will also help you prevent muscle soreness and avoid overheating your body).
  • Do not try to kick too high until you’re more familiar with the movements and can increase your flexibility.
  • Do not overextend your limbs when kicking or punching. Always extend motion fluidly and stay inside your stance.
  • Make sure you breathe properly while kickboxing. This will allow for a longer, more efficient workout.
  • Avoid hurting yourself by not go too hard at the start if you’re a beginner.

Kickboxing is an enormous stress reliever. Once you learn how to hit the bag properly, and you’re at a level where you know how to protect your body, you can hit as hard as you want. Go ahead and knock out your frustrations!

The Case for a Morning Power Hour

Adding a workout to your cluttered schedule can sometimes seem like an impossible task. In the past, we’ve shared some TITLE tips for making room for a Power Hour in your day, including special suggestions for working parents. While in the past we’ve left it up to you as to when you can fit in your workout, today we’re making a case for the morning Power Hour.

If you’re a morning person, you’re probably happy to learn that exercising in the AM is proven to be more effective than working out at other times. If you’re a night owl, this fact probably has you grimacing. Here’s why you should wake up early for that morning Power Hour.

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Outdoor Power Hours for Any Time of Day

The mild temperatures that most regions enjoy every spring make it a great season for exercising outdoors! TITLE Boxing Club encourages everyone to go out and get fit while enjoying the sunshine, whether on your own, with a friend, or with your family.

But what can you do when a busy schedule prevents you from taking advantage of the warm weather? Don’t let a to-do list get in the way of your fitness. Here are some outdoor exercises you can do throughout your day to stay fit this spring.

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Knockout Stress With TITLE Boxing Club!

Stress. It’s a six letter word we all know too well. Personal and professional responsibilities plus those little surprises that crop up day-to-day — the coffee spilled on your new blouse, the traffic jam that makes you miss your meeting, that bill you forgot to pay — can all compile until you’re overwhelmed.

To celebrate Stress Awareness Month, we’re sharing why it’s so important to combat your stress — and how you can knockout stress with TITLE Boxing Club! Check out the whys and hows of stress management below.

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Twelve Months of Personal Fitness: April

With January, February, and March officially behind us, you’ve now successfully completed the first 1/4 of your year of personal fitness. Now isn’t the time to slow down — it’s time to forge ahead, upping the intensity and duration of your workouts and more fully committing to your nutrition.

Kick off spring the right way by following our TITLE Tips for personal fitness in April.

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Use These Power Hour Exercises to Get Your Body in Shape for Spring

Now that spring is here, the warmer weather means two things — one, you’ll probably be spending more time outside, and two, you’ll be pulling your short-sleeved shirts and shorts out of the closet more often!

When the seasons change, it’s also key to change up your Power Hour routine. Here are TITLE Boxing Club’s favorite Power Hour exercises to get in shape for spring.

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It’s Multiple Sclerosis Awareness Month: Make an MS Walk Part of Your Power Hour

Since 2002, March has been celebrated as Multiple Sclerosis Awareness Month. Worldwide, 2.3 million people suffer from MS, an autoimmune disease that impacts the brain and spinal cord to cause loss of muscle control, vision problems, lack of balance, and loss of sensation.

Here are the basics on multiple sclerosis — and why you should make an MS walk a part of your Power Hour exercise plan!

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