How to Replenish After a Crazy Sweaty Power Hour

It’s that “hell yes” feeling after you’ve just pushed through a Power Hour. Your lungs are burning, your arms and legs are shaking; you are dripping sweat. YOU DID IT! Now, you get to move on with the rest of your day feeling great (after a shower of course!). But don’t forget that your body has just gone through some intense training and lost a lot of sweat, so you need serious replenishment.

If you push yourself hard enough in a TITLE Boxing Club workout, you probably use up your muscles’ stored glycogen which is your body’s fuel source, break down muscle due to the intense resistance training and sweat up to 1-2 liters plus lose electrolytes in the body. Um, let’s fix that!

Here’s how to replenish and restore what you’ve lost so you can start gaining results:

1.    Replenish Glycogen

  • Consume foods that have a high glycemic index within two hours after your workout to replenish depleted glycogen levels in the muscle.
  • High GI foods raise your insulin levels, which allows protein, carbs and other nutrients to be delivered to your muscles.
  • Choose a carbohydrate beverage mixed with a scoop of protein powder to refuel your muscles.

2.    Rehydrate with Water

  • Drink half your body weight in ounces of water throughout the day to stay hydrated even before you hit the bag.
  • Drink 8-10 ounces of water throughout your workout and the same amount within 30 minutes after your workout.

3.    Balance Electrolytes

  • Drink at least 12 ounces of an electrolyte replacement drink after your workout.
  • Reducing your sodium intake in general can help increase your body’s ability to retain sodium during exercise.

Easy & Healthy Dessert Ideas

If you have a sweet tooth, but also like to eat healthy, it doesn’t mean you have to pass up on sweet treats. We have some easy, delicious and healthy ideas for your dessert craving that will keep your healthy eating habits in check.

Chocolate Peanut Butter Ice Cream

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Chop and freeze two to three bananas. Once frozen, place your banana pieces into your blender or food processer with two tablespoons of water or almond milk and blend until smooth. Add two tablespoons of your favorite peanut butter and one tablespoon of cocoa powder and mix well. Transfer to a bowl and eat immediately.

Raspberry Chia Seed Pudding

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Combine one cup of coconut milk and a handful of raspberries in a blender until smooth. Pour the mixture into a bowl and add 1/4 cup of chia seeds. Stir together and place in fridge for a few hours, then enjoy.

No Bake Peanut Butter Protein Balls

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1 cup natural peanut butter
1 cup vanilla protein powder
½ cup honey
2-3 cups of your favorite mix ins (sunflower seeds, coconut, chia seeds, chopped almonds, etc.)

Simply mix all ingredients together in a bowl. Once ingredients are combined, use your hands to roll into 1/2 inch balls. Place the protein balls into a storage container with a lid and store in the fridge. They’ll stay fresh at least a week, but we bet they’ll go much quicker than that.

Do you have a delicious go-to heathy dessert that you want to share? We’d love to hear about it in the comments below.

3 Summer Salad Recipes to Keep You Lean & Cool

Forget the boring and oh-so-unhealthy summer salads of yesteryear, like the mayo-loaded potato salad and carb-heavy pasta salad your aunt simply insisted on bringing to every picnic. It’s time to lighten up your plates and heighten your tastebuds with these three options for perfectly healthy and delicious summer salad recipes to keep you lean and cool.

Grilled Salmon Salad with Dill Vinaigrette

2 salmon filets
1 tbsp coconut oil
1 head of romaine lettuce, chopped
½ cup chopped cucumber
½ cup sliced grape tomatoes
2 tbsp fresh dill
½ shallot, diced
Juice of 1 lemon
3 tbsp olive oil
Sea salt
Cracked black pepper

Heat  coconut oil in a pan over medium heat. Salt and pepper the filets and add to the pan, searing each side for 3-4 minutes. Remove from heat. Add the dill, shallot, lemon juice and olive oil in a large bowl and mix well. Combine salad ingredients in the bowl with the dressing and toss to coat. Top with salmon filets and serve immediately.

Black Bean & Corn Salad with Avocado

2 cans black beans, rinsed and drained
1 ½ cups fresh corn
1 avocado, peeled and chopped
1 cup cherry tomatoes, sliced
¼ cup chopped green onions
1 jalapeno, de-seeded and chopped (optional)
½ cup chopped fresh cilantro (optional)
1/3 cup fresh lime juice
½ cup olive oil
½ tsp garlic powder
1 tsp sea salt
Cracked black pepper

Mix the cilantro, lime juice, olive oil, garlic powder, salt and pepper together in a medium bowl. Add in the beans, corn, avocado, tomatoes, green onions and jalapeño. Mix well. Serve immediately or chill in the refrigerator.

Watermelon, Mint & Feta Salad

1 small watermelon, cubed
½ cup extra virgin olive oil
1 tsp sea salt
½ tsp cracked black pepper
1 cup fresh chopped mint
1 cup crumbled feta cheese

Mix olive oil, sea salt, black pepper and mint together in a large bowl. Gently fold in the watermelon and feta cheese. Serve immediately or chill in the refrigerator.

Eric Brooks’ TITLE Journey to a Happier, Healthier Life

After TITLE Boxing Club Co-Owner and NFL quarterback Drew Brees retweeted a TBC Solon member’s transformational photo, we knew we had to learn more about this man’s incredible journey! Eric Brooks of Solon, Ohio, helps us kick off Men’s Health Month by sharing his story below in a heart warming testimonial of personal acceptance, courage and strength. We congratulate Eric on his success in finding happiness and health at TITLE Boxing Club Solon with owner Casey Wandell.

@ericlbrooks: @drewbrees@TITLEBoxingClub I have a testimonial for you! #dropped100lbs#bestshapeofmylife” Awesome!  — Drew Brees (@drewbrees) June 4, 2016

I have a pretty good life… an awesome wife, two great daughters, a career I enjoy but something was missing. I wasn’t 100% happy with myself and deep down I knew why. I just wasn’t ready to admit why.

Eric Brooks June 2014

Eric in June 2014

One Saturday morning in early November 2014, I decided to stop driving past TITLE Boxing Club Solon and decided to stop in and see that it was all about.  There was something magnetic about the place. I was immediately drawn to excitement and intensity. TBC Solon’s Owner, Casey Wandell, happened to be teaching a class when I walked in. He knew why I was there. He could tell I wanted to change my life. I’ll never forget the first thing he ever said to me. “It ain’t easy!” I smiled and replied, “I don’t want easy!” I knew immediately this was the perfect place for me.

I started at TITLE the next morning. I would hit classes a couple nights a week but didn’t change my eating habits and I wasn’t fully dedicated. Finally, in early February 2015, I had a decision to make – buy a 3XL shirt or take ownership of my life and make a change. I knew I had to start living differently, eating differently and training differently. I embraced the changes and am amazed with the results I achieved. Along the way, I set a few goals like lose 25-50-75 lbs, eat better and cleaner, hit the heavy bag at TITLE Boxing Club more often, be able to complete a certain exercise, and more. As the weight came off and I hit the club 4-5-6-7 days a week, I realized that the decision to change was the right one for sure.

June 2015

Eric in June 2015

To me, goals are very important. As I mentioned earlier, I set some and kept setting more as my journey continued. I set one more goal that I wanted to achieve, although looking back it seems like the craziest of all. On February 3, 2016, almost one year from when I committed myself to change, I got on the scale, looked down and my eyes opened so big that the almost popped out of my head. I was down 100+ POUNDS!!!!  I look back to the day I was about to buy a 3XL shirt and laugh.  I am wearing a size large shirt and a 32 pant.  The last time I was in either size was 25+ years ago during high school wrestling.

I had driven past TITLE countless times. I read about TITLE. As a former wrestler, I knew I’d like the intensity but I kept telling myself I wouldn’t like a group class and I would like working with a trainer. Boy was I wrong! I listened to the little voice inside my head for too long. TITLE is the right place for me! The classes are exactly what I needed. The trainers are passionate, motivating and simply AWESOME! All of my fellow members and I feed off of each other’s energy. We are a team.

June 2016

Eric Today in June 2016

I want to stress something. I am not on a diet. To me, diets don’t work. They don’t last. I made a lifestyle change. I made a commitment to my family, to my TITLE family and to myself. I am committed to the change. My wife, kids and TITLE family motivate me every day to keep going. I am very humbled each time a fellow member, a trainer, friends, family members as well as total strangers tell me how I’ve motivated them. While I’m not one to bask in the glory, I love the fact that others are embracing change in their lives too.

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: What to Eat Before Boxing or Kickboxing Class

Next in this month’s Back to Basics blog series: we want to know what snacks you eat before class! We really hope you have an answer to that question, and never take a class on an empty stomach. A light, healthy snack gives you the fuel you’ll need maintain the intensity throughout your entire workout.

We recommend a light (200-300 calorie) snack consisting of complex carbs and lean protein about 45-60 minutes before your class. Doing so will aid in muscle development. Research shows that if you work out on an empty stomach, about 10% of the calories burned will come from protein, which includes lost muscle. That sounds pretty terrible doesn’t it? Let’s avoid that scenario.

You’ll learn what works for your body over time, but try to stick to 200-300 calories per snack. Below are five quick and easy snack ideas that you can try before your next workout.


A banana is loaded with digestible carbohydrates and potassium (of course), which helps your body maintain nerve and muscle function.

Greek yogurt with fruit

Greek yogurt is packed with high-quality protein, which will carry you through your workout and beyond. Adding the fruit gives your body some quick fuel to burn during the workout.

Apple and peanut butter

An apple with a couple tablespoons of peanut butter is a tasty carb fuel-up that will keep you going,

Whole grain bread with turkey

Whole grain bread is an excellent source of complex carbohydrates, which will give you plenty of energy. Top it off with a couple of slices of lean turkey or hard boiled eggs for a protein boost.

Cottage cheese and fruit

Top a half cup of cottage cheese with some blueberries or pineapple for a quick supply of energy.

Don’t forget to drink plenty of water before and after your workout.

Now you might be wondering what to eat after your boxing workout.

After exercise, your body needs protein to recover. Eating the right protein after a workout provides amino acids to muscles, which are necessary for repair and growth. Try the following after your next workout.

  • chocolate milk
  • protein shake or bar
  • low fat string cheese
  • pita and hummus 

Note: Everyone’s body is different. What works for one person may not work for another. Experiment with your nutrition, hydration, and timing but do not consume processed junk foods before or after your workout.

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

@MelissaMihelich Tweet

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:


“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

Everything You Need to Know About a Life of Counting Macros

Everyone has that one friend (or several) on Instagram who is constantly showing off their latest “gains” and hashtagging things like #IIFYM while weighing meals on a scale and skipping out on socializing to keep within their macros. Then you ask, “What is this life and do I want to take part in it?”

Let’s start by finding out what counting macros even means. Macros is short for macronutrients, which are some of the major the nutritional components of your diet like protein, carbohydrates and fats. These are required in large and specific amounts in your body to maintain a healthy body composition, AKA that shredded look we all want.

Counting your macros means tracking the number of grams of protein, carbohydrates and fats you consume in a day. Why is this important? Because to lose weight but maintain lean muscle mass, you need more than just a caloric deficit. You need to eat enough protein every day to preserve your muscle. You need to eat enough carbs to provide those muscles with glycogen stores that you’ll use when working out intensely. And lastly, you need to eat enough healthy fats which play an important role in hormone synthesis. Every macro formula is different for everyone, but generally follows a rule of 40% protein, 40% carbohydrates and 20% fat.

Some peeps think they can eat anything within their macro count no matter if the food comes from a drive-thru or a farmers market. That’s where #IIFYM, If It Fits Your Macros, comes from. [insert eye roll emoji.] However, the micronutrient content of your food source is just as important as the macronutrient content. Micronutrients are the vitamins and minerals that support healthy physiological functions in the body. Put it like this: having a great body but also having a chronic disease due to lack of micronutrients is not sexy.

4 Ways to Know if You’re Right for the Macro Life

  1. You can get on board with clean and precise eating, avoiding junk food and limiting cheat meals.
  2. You can make a pact with yourself to remain consistent with counting your macros – Every. Single. Day.
  3. You’ve tried out different meal plans that include clean eating, meal prepping, or even just counting calories in the past.
  4. You include weight training consistently with your workouts.

1 Way to Know You’re Not Ready

  1. You struggle with understanding the differences between fats, carbs, proteins, whole foods or processed foods. Maybe you’re not at the right place to start counting macros. There is so much to learn; the basics are undeniably important. Start there first.

4 Steps to Get Started

  1. Buy a kitchen scale. You’ll need to know precisely how many grams you’re eating, in order to stay consistent with your macro limits.
  2. Know your goal. There are several free online macro calculators out there – just input your stats and it will give you a goal for each macro count.
  3. Buy whole, fresh foods and plan out your meals weekly or daily. Prepping is key in the world of macro counting because just one unplanned meal out can throw your whole day off.
  4. Stay on track. The point of counting macros is to provide your body with a certain formula of nutrition calculated for your own body. To see effective results, focus is key. You can do this!

5 (Funky) Fresh Ways to Spring Clean Your Workout Routine

The winter isn’t just rough on our skin and hair; our workout routines can suffer as well through the bitterly cold weather and short, dark days. It can make us seriously unambitious, prone to comfy clothes and Pinterest, and leaves us in a funk! The good news is the birds are chirping, the tulips are blooming and spring is right around the corner. So let’s talk about cleaning up our workout routines and getting back to our favorite healthy habits. (Yes—healthy habits can be your favorite!)

Plan Tonight for an Easy Tomorrow

Before you go to sleep, pick out your workout clothes and set them by your bed for an easy, no-excuses outfit that you can throw on when your alarm wakes you up early for that 5:00 a.m. Power Hour. It’s even smart to prep your water bottle, protein powder or snack with your gym bag the night before so you don’t forget anything when you have to get up and go.

Eat (a Big) Breakfast

Not a morning workout person? Begin your day early anyway and make a big, nutritious breakfast with protein that will kick-start your metabolism. Eating like a king or queen in the morning will give your body nourishment for the start of your jam-packed day, and help you stay energized until your evening workout.

Treat Yo-self

Warmer weather is as good an excuse as any to treat yourself to a new pair of workout pants, new Nikes or those TITLE boxing gloves you’ve been eyeing. New workout gear is one of the best ways to motivate yourself to get back into your routine and look great doing it!

Be a Tall Drink of Water

Don’t want to get up and turn off The Bachelor to do anything cardio related? Us, too. The lack of energy and willpower is real. But the solution is simple! Drink more water. (Think: probably a gallon more!) Not only does more water in your diet help your energy, but it also helps to beat the bloat. Hello, you tall drink of water, you! Plus, staying hydrated means you recover faster and you can get to your next TITLE class without any serious struggle. Take note: water down, power up!

Keep a Journal – For Real

“Has it really been two weeks since I’ve worked out?” We all know the feeling. Between work, family and relationships, we tend to forget that oh-so-important “me time.” Start keeping a journal or a list in your phone of all of your workouts. Accountability is key for progress!