The Ring, Author at The Ring SG

November 4, 2019January 3, 2020

Boxing For Your Body, Mind & Soul

Boxing is not a gruesome fight sport. It has evolved over the years to become a preferred workout option for many! It is a wholesome workout that is fantastic for your physical and mental wellbeing. Read more to find out why boxing, or fitness in general, is great for your body, mind and soul.

YOUR BODY

Singapore has seen a fitness boom in the recent years, with many people becoming increasingly health conscious. With fitness studios popping up at every corner, you’re spoilt for choice with the different fitness offerings.

Boxing has progressively become a popular option for working out, and there are many great reasons why. Boxing is a workout that uses every part of your body, from your arms, to your core and even your legs. You not only strengthen and build muscles, but it is also great for toning. All in all, it is a sport that provides one of the most effective full-body workouts, including improving cardiovascular strength and agility.

YOUR MIND

Constantly find yourself feeling stressed at work or personal life? Boxing provides a healthy outlet for stress relief. It is a time where you can set aside all your problems and focus entirely on the exercise routine.

Boxing also releases endorphins, your body’s own “happy” drug. They are chemicals produced naturally that help to relieve stress or pain, as well as boost happiness! Waking up early and attending a morning boxing class can actually give you the extra energy to power through the day. There have also been many studies showing how a sport like boxing can be an ideal form of exercise as it lowers levels of stress, anxiety and depression through the rush of endorphins experienced after each session.

In addition, boxing allows you to gain tremendous mental strength as you are forced to be present in the moment. It is as much a mental sport as it is a physical one, with you learning to anticipate the moves of your opponent, testing your concentration and reaction speed. These values can also have a positive influence on your life outside the gym, which is why boxing is great for a better mind.

YOUR SOUL

Working out is sometimes great for self-discovery. Many people learn qualities about themselves they never knew before through fitness. Learning a martial art is also a form of self-defence, great for empowering those who are looking at protecting themselves and mastering a new sport. When you work out, you are more likely to feel better and look better, which is why fitness is also a great confidence booster.

When you enter The Ring, you’re not just joining another gym, but you’re embarking on a fitness journey with like-minded individuals working towards the same goals. Boxing is a great sport to forge new friendships, be it during sparring sessions or partner drills in class, you’re always interacting and motivating each other. There is also an immense sense of achievement you get after powering through each gruelling session.

Whether you’re looking at improving your mental or physical health, the benefits of boxing is boundless.

Join The Ring and experience the change now! Book a FREE TRIAL with us.

October 26, 2019December 2, 2019

THE RING WHITE COLLAR BOXING SHOW

Friday, November 8, 2019
5:00 PM 11:00 PM

The Ring White Collar Boxing Show or TRWCB is a tournament hosted by The Ring Boxing Community which is a Premium Boxing Event for men and women in the corporate sector to train and fight at special events.

October 15, 2019March 18, 2021

Fuel Up Before and After Your Workout

You might be focused on the best workout techniques or tips, but do you know that what you eat before and after each workout session should be of equal importance too? In order to reach your maximum potential while working out, fuelling your body with the right nutrients is crucial!

Some benefits of consuming the right mix of nutrients before working out include preventing low blood sugar, which is often linked to fatigue and dizziness, as well as aiding in muscle recovery. Your body will benefit from a healthy intake of carbohydrates and protein, even if you’re not looking at building muscle mass. Exercising on an empty stomach because you don’t want to risk putting on weight is extremely dangerous. A simple banana or bowl of greek yoghurt can give you the extra push to power through your workout.

Some fantastic and light options to fuel up before working out include:

Oatmeal

One of the healthiest grains, oatmeal is often found in many granola bars, cookies and muffins. They contain high levels of antioxidants, and are also known to stabilise your blood sugar! Oatmeal also contains high levels of fibre, protein and carbs, perfect to fuel your workout. What’s important is that they are easy to digest, which means you can conveniently pop a bowl of oatmeal before a workout.

Greek Yoghurt

Greek yoghurt is a fantastic source of protein and carbs, and contains less sugar than your usual yoghurt offering. If you want to amp up the flavour, a few scoops of nut butter and fruits can elevate this simple yet nutritious pre-workout snack!

Hard Boiled Eggs

An ample source of protein, vitamins and fats, eggs are nutritionally balanced and a great low calorie pre-workout snack option.

You can also always opt for the Singapore classic soft boiled eggs!

Hummus

Just like oatmeal, hummus is high in iron and a wonderful source of protein and vitamins. Chickpeas are packed with antioxidants, and are one of the most versatile snack options! Dip it with cucumber or carrots for a light but tasty pre-workout snack, or spread it on a cracker or toast to fuel up.

However, always remember to give your body time to digest before exercising. It is recommended to eat about forty-five minutes to an hour before working out to give your body adequete time to digest.

Reward yourself with foods high in carbohydrate, protein and fats after each sweat session! Timing is crucial too, and it’s best to consume within an hour after your workout as that is when your body works the hardest to recover. A nutritious post-workout meal can help minimize muscle breakdown, aiding in recovery.

Some post-exercise meal options include:

Protein Shake Smoothie

This probably needs to further explanation, as protein known to stimulate muscle growth and recovery, and hence is great as a post-workout option. A smoothie can help restore your body’s sugar and water levels after a workout too!

Sweet Potatoes

Steadily gaining popularity as a healthy alternative to potatoes, sweet potatoes are great for muscle recovery because they contain high levels of copper. They are great to replenish and restore energy levels too, with their high levels of vitamins and fibre.

Bananas

Apart from containing high levels of potassium, vitamins and nutrients, bananas are also known to prevent muscle inflammation and can even minimise the aches you feel after working out! This is because they can quickly restore glycogen levels in our body, which aids in the recovery and rebuilding of our muscles after working out.

Avocado

Another versatile ingredient that is delicious on toast, salads or on its own, avocados contain high levels of potassium, which can help reduce muscle soreness after a workout.

It is important to be selective about what your consume before and after your workout as they can directly affect your performance and recovery during each sweat session. The Ring’s bar provides fantastic options for your to fuel up! Grab a freshly-made fruit smoothie or protein bar for an added energy boost the next time you workout.

Photo credits: www.pexels.com

The Ring, your Boxing Club in Singapore, offers you Boxing Classes, Muay Thai Singapore, Boxing Classes for teens, Boxing Classes for Ladies Singapore and much more!

October 7, 2019December 16, 2019

5 Strength And Conditioning Movements To Improve Your Boxing

We have shared in our previous blog articles ways to improve your punching speed and some of the common myths in boxing. Now let’s take a look at some basic strength and conditioning exercises that you can incorporate to your daily routine to improve your boxing skills!

Aside from focusing on your jab, crosses and hooks, it is important to supplement your boxing training with conditioning workouts in order to maximise your punching power.

DUMBBELL SHOULDER PRESS

Develop greater endurance in your shoulder muscles and you will find yourself being able to punch harder for longer periods of time! Dumbbell shoulder presses are a terrific way to tone up your shoulder muscles, helping with that hook or uppercut. If you find yourself unable to head to the gym, a simple alternative is filling 1.5 litre bottles with water or sand and simulating the same workout at the comforts of your own home!

DUMBBELL BENCH PRESS

A simple strength and conditioning workout like a dumbbell bench press can help strengthen your pectoralis major, also known as chest muscles. This muscle group is vital when dishing out straight punches, and a stronger set of chest muscles would mean hard hits each time!

SQUATS & LUNGES

Aside from toning, squats and lunges are great for developing strength in your lower body, improving your boxing stance. If you’re feeling ambitious, add a kettle bell or dumbbell to increase the intensity of the workout.

PULL-UPS

Aside from powerful frontal punches, engaging your back muscles for that extra impact when punching is fundamental. Pull-ups mimic the pulling action when you retract your arms to get ready for that punch. Punches are all about the push and pull action of your arms, and pull-ups are fantastic to strengthen your back muscles for that extra oomph.

PLANKS

Planks are great to condition your abdominal muscles, a crucial and essential muscle group in all combat sports, especially boxing. A strong core will allow you to have better resilience against those hard body knocks, important if you want to go the distance during fights. A strong core also equates to powerful movements and punches!

Try attending The Ring’s Strength and Conditioning classes or our Rush Hour Circuit Fitness class to supplement your boxing training!

September 17, 2019December 2, 2019

We Are Three : Community, Champions and the Next Generation

It’s been three years since we opened our doors at 58 Kim Yam Road. The journey to becoming where we are today was no walk in the park, there were many challenges and roadblocks along the way but our commitment to become better and dedicated to our goals has not changed. In fact, we are now more determined than ever to continue making our mark in Singapore’s boxing and fitness community.

What makes us proud the last three years?

OUR COMMUNITY

Over the years, we have welcomed people from all walks of life , introducing them to the community we created. From fitness junkies, stressed-out professionals, everyday moms to students, our goal was to bring people together through Boxing, Muay Thai and Fitness. Everyday we meet interesting characters, with different stories to tell and experiences to share. Through these years, we realised that our community of fighters are our everyday people. The real warriors are our members, who strive to be great in their careers, who give their very best to become better parents, who inspire and change the lives of others and who create a legacy for those they care the most – family, communities, passions.

CULTIVATING CHAMPIONS

From our humble beginnings of 50 people who showed up at our first Friendly Fight Friday to an incredible turnout of over 500 attendees at The Ring Fighting Championship (“TRFC”) events, we’ve come a long way and unconditionally contributed to the local boxing scene in Singapore.

Over the past three years, we hosted over 18 exciting events and witnessed champions in The Ring. Our coaches Hamzah Farouk and Abdou Karroum both clinched their World Boxing Championship Belts. We’ve witnessed amateur fighters step up their game and earn their belts either at our Elite Amateur Series and TRFC events. It has been a fulfilling journey to see the growth of our local boxing scene and bringing the Boxing Community together.

Our first-ever White Collar Boxing in April was unforgettable. How could you forget the cool entertainment and performers on stilts! But most of all, our corporate fighters are all champions in their own ways, they’ve challenged themselves and stepped into the Ring to achieve their aspirations.

INSPIRING THE NEXT GENERATION

For the past year, we have teamed up with Singapore’s SportCares to run our Big Brother Programme, which is aims to help underprivileged youths and encourage them to stay out of trouble through boxing and martial arts. Our coaches have provided support, guidance and opportunities for the youths, enriching and empowering them to be better individuals. Over the year, many of those who have graduated, have returned as volunteers for our events. Some have even found a new passion in the ring, advancing to compete at our events and even at the National Levels.

We believe that giving back is one of our community’s purpose. With this, we started The Ring Cares, which is an initiative to fight for change in the region by helping street children reintegrate into society. Our promise extends beyond supporting the sporting community, but we hope to use our passion for the sport to reach out to all who can benefit from it. Many of you have raised their hands to be part of our initiative and we are honored to take on this journey with you.

We had an EPIC (Exciting, Purposeful, Intense but Committed) three years, and we look forward to spreading our wings and creating more awesome memories in the future.

Always In Your Corner,
The Ring TEAM

August 26, 2019December 2, 2019

Why You Should Start Meal Prepping

Meal prepping simply means preparing your meals ahead, and its popularity has soared throughout the years as people become more conscious of their diets. Some benefits of meal prepping include saving time, money and having the ability to control your daily calorie intake.

You do not need to be a masterchef or seasoned cook to start meal prepping. Some of the key points of meal prepping are that dishes are simple to prepare, with minimal ingredients and kitchen equipment needed. Professional fighter and martial arts coach Kirstie Gannaway shares with us some of her meal prepping mantras.

Kirstie combines her love for food and fitness to prepare holistic and healthy meals

PLAN AHEAD

It is important to note the number of meals you are preparing in advance because it allows you to have better portion control and avoids wastage.

Kirstie’s Tip: When you plan ahead, you are able to cook a variety of ingredients that can be prepared in different ways over the week. I usually opt for versatile ingredients like grilled chicken breasts and vegetables as they can be prepared and stored separately in advanced. You can always then customise your meals the night before with the ingredients you prepared previously so you are not stuck with eating the same meal for the entire week.

Kirstie’s boiled eggs and vegetable stir-fry

KEEP IT SIMPLE

One way to avoid over-preparing is to stick to the idea of one protein, vegetable, and starch each meal. The process of meal prepping should be fuss-free and utilize as little kitchen equipment as possible

Kirstie’s Tip: Especially in your first few attempts at meal prepping, you will realize that it is a trial and error process. Try preparing your meals in parts – I dedicate days to prepare different components, one day can be for sauces, another for grilled vegetables and sometimes I even cook the proteins in the morning itself.

Prepare your food and store them in containers for your meals throughout the week

LABEL YOUR ITEMS

It might be tempting to prepare an entire week’s worth of food in advance, but some food have a limited shelf time in the fridge before it goes bad. Always label your items so you can keep track of how long it has been in the fridge. A general rule to follow is storing cooked meat in the fridge for three to four days. Do not be afraid to freeze your food, as that can extend its storage period as well. Invest in clear containers so your food are visible and can be stored easily.

Kirstie’s vegan pad thai salad with grilled tofu

MEAL PREP SHOULDN’T MEAN FLAVOURLESS FOOD

Many have the misconception that meal prep food is usually bland and tasteless. While the basic components might be similar each day, you can always switch up the taste with different sauces and flavorings!

Kirstie’s Tip: You can always try making your own sauces if you cannot find low sodium alternatives at the store. Sauces and dressings can be prepared in bulk and stored over time, so it might be worthwhile to prepare your own. Especially when you are eating clean, flavors from sauces can really make meals exciting. Try incorporating flavors like garlic, onion or even spices as these can really elevate the flavour of your dish. They are a great way to keep things interesting – pepper, cumin, paprika, and garlic powder are some fantastic options.

Meal prep is a great option for those who are looking at improving their diet and want to save a few bucks. Rather than pay for expensive store-bought salads daily, preparing your own allows for customization to suit your palette.

August 19, 2019December 2, 2019

Achieving The Right Life And Workout Balance

Many struggle to achieve the perfect life and working-out balance with the many commitments and distractions present. It may be hard to juggle between the numerous responsibilities, but finding the middle ground in work and exercise is crucial for your overall wellbeing!

PLAN OUT A DAILY SCHEDULE

Working out can be hard work, but it can help if you set aside specific times daily for an exercise session. If you do not have a whole hour and half dedicated for a class, you can always try out different kinds of workouts, including making use of the machines in the gym for a short cardio session.

Khalif, a full-time student, who is also taking part in the upcoming Elite Amateur Series shares, ”I try to plan my workout schedule the day before, after confirming my school’s timetable. I find myself more driven and committed to exercising when I plan ahead.”

OPT FOR CLASSES

Classes are great compared to traditional gym workouts because you can easily plan your schedules around the classes you are opting for. This can allow for greater time management! Lunch-time classes, with its shorter duration, are a great way to squeeze in a mid-day workout. Morning classes are also a great booster to start your day because the endorphins produced keep your heart pumping for the rest of the day!

“My work schedule is fixed daily, so I choose to go for classes in the evening after work,” shares member David Francilette, who works full-time and trains at The Ring on most weekdays.

ORGANISE EXERCISE SESSIONS FOR THE FAMILY

Working out can always be a fun family activity. Instead of finding time away from your kids, try including them during your workout schedules! Organise activities like Swimming, walking or cycling in the park for a wholesome bonding session for everyone.

FIND A WORKOUT BUDDY OR GROUP

When exercising becomes a passion, you will find it easier to start working out. To motivate yourself, try finding a group of like-minded individuals to workout with. You will definitely find exercising more enjoyable when you have a strong support group inspiring you to reach your potential. With everyone around you working towards the same fitness goal, it is easier to commit to an exercise schedule than you would on your own.

LOOK FOR ALTERNATIVES TO INCORPORATE INTO YOUR LIFESTYLE

In addition to regular exercises done at the gym, you can also easily adjust your daily habits to incorporate elements of fitness, like choosing to take the stairs instead of the elevator. Stair climbing strengthens your core and leg muscles, and is great for your heart health! Perhaps you might also consider alighting one stop away from your final destination when taking the bus or train, completing your journey by walking instead. Making such subtle changes to your lifestyle is beneficial in improving your overall fitness, and these can easily be developed into good habits.

Cut down on excuses and transform your body with these tips! The importance of fitness should not be ignored, and it is important to strike a balance between work and life.

August 13, 2019December 2, 2019

When Your Passion Becomes A Dream: Annie Park’s Journey to White Collar Boxing

25-year-old Annie Park has been part of The Ring Boxing Community since 2016 and recently took her passion in boxing a step further by taking part in our first-ever White Collar Boxing event last June.

Annie and her first win at the recent White Collar Boxing event.

ALWAYS THOUGHT BOXING WAS A BEAUTIFUL SPORT

Boxing has helped me calm down whenever I’m feeling stressed, and taught me to become more mindful of myself and my surroundings. At the end of the day, even though it’s just you in the ring, it’s also a team sport where you feel so much love and encouragement from the bonding the sport naturally yields. The coaches, your team, and just about any pleasant face you encounter during training – that’s what completes the experience and growth with boxing.

Annie and Papa Park

IT WAS THE PERFECT WAY TO TEST MY PROGRESS IN THE SPORT WITHOUT IMMENSE PRESSURE

I have the tenacity towards naturally taking part in events if it involves my hobby or passion. Boxing, tick. Socializing, tick. Wine and Whiskey, tick and tick. The Ring’s White Collar Boxing was a perfect way to test my progress in a sport I really enjoyed. The fact that it was a superbly entertaining event combined with my interest in challenging myself in the sport – great reason, great timing.

Corporate boxers participating in The Ring’s first edition of the White Collar Boxing event. Annie is third from the right.

SOME HIGHLIGHTS OF MY TRAINING JOURNEY:

Knowing that you’re a part of something endlessly exciting, and being able to look forward to it while witnessing your weekly progress with your team and coaches. When you have something that aids your growth to look forward to, it naturally pushes your mindset towards a more ambitious and positive one on a daily basis.
How it taught me discipline and that if you love it enough, it really isn’t that bad!
I ran a marathon in 2013 and completely stopped running regularly after that. The training camp helped me get back to running and made me realize the importance of cardiovascular strength and consistency.

Annie, with her cornerman Coach Hamzah, during her recent fight.

IT’S NOT ABOUT WINNING OR LOSING

White Collar Boxing is like a beautiful gateway that bridges you into the competitive world of boxing, if you are not looking to become professional, but still have an immense passion and love for the sport to just keep it within padwork and bag training. You are able to enjoy the sport by challenging yourself while getting to hang out with some amazing souls that you wouldn’t have gotten to know otherwise. I think the first step into the ring will feel different for everyone – for me, it was extremely nerve-wrecking, but I knew I had to do it because of the my respect for the sport. If you like it enough, you won’t be disappointed. You’ll come out of each ring experience with new knowledge, feeling empowered. It’s not all about winning or losing, but about knowing that you deserve to feel confident and excited about something you’re passionate about.

The Ring’s White Collar Boxing will be back for its second edition in November! Registration for this electrifying corporate event is open now. Are you ready to challenge yourself and become fitter than ever? Email trwcb@thering.sg to register your interest now!

August 5, 2019December 16, 2019

How to Detox your Body after Summer Holidays

Enjoyed yourself a little too much this past holiday? Why not embark on a detox journey to improve your overall body health! If you find yourself tapping out of that workout faster than before, bloated and sluggish throughout the day, it is probably time to reset your body with a detox session. Detoxing is all about cleansing your body from within, purging harmful toxins, which might have build up over time.

FOOD CLEANSE

Processed food is a major culprit in the build up of toxins in our body. Choosing a detox diet does not necessary limit your options to organic produce, but swapping processed food such as nuggets or chips, with nuts or fresh chicken breast is a great way to start. Try to eliminate the consumption of excess sugar, such as in flavoured drinks and desserts.

Adjusting your diet to include super foods is also fantastic for your body! Berries, nuts and even cocoa contain high levels of antioxidants, which support your overall physical wellbeing.

LIQUID CLEANSE

For many, summer holidays are synonymous with lots of booze. Kick-start your detox adventure by cutting back on alcohol. Large amounts of alcohol damages your liver, which is your body’s main toxin eliminating organ. When this function is impaired, this can result in the buildup of toxins in your body.

If you’re one who is unsure of how to begin your detox journey, start off by increasing your consumption of water daily! Staying hydrated does more than just quench your thirst. Water supports all other functions in your body, and drinking at least 8 glasses a day can allow for optimal physical wellbeing.

PAY BACK YOUR SLEEP DEBT

The best way to recover from the holidays is perhaps sleeping. Quality sleep is crucial in naturally repairing your system. A good night’s sleep can almost always guarantee a recharge and mental boost. A good measure is giving yourself at least 8 hours of non-disrupted sleep. If you suffer from insomnia, lavender essential oils are recommended as they can help calm the mind. Also, limiting blue light devices, such as your laptop and mobile phones, prior to sleeping also improves your quality of sleep.

WORKING OUT

Exercising releases chemicals in your brain called endorphins, also known as the “feel-good” hormones. Getting your body pumping is a great boost not just for your physical, but also mental wellbeing. Perspiration is also a natural way of eliminating toxins from your body! Exercising also strengthens your core muscles, where many of our toxin eliminating organs such as the kidney, liver and colon are located.

Some benefits of detoxing include feeling more energised, improved digestion, and an overall boost in your mental health. Limiting your intake of processed foods, sugar and alcohol can also help shed some pounds. Especially after a period of over indulgence, detoxifying definitely has great health benefits! To begin, why not join some of our classes at The Ring to kick start your detox journey?

July 29, 2019December 2, 2019

Unveil Your Most Important Assets

Employees are whom make a company thrive and succeed. A happy team increases employee morale and will bring positivity in the workplace. For your next corporate bonding activity, throw in a twist and try something a little more fun than just the regular dinner get-together after work or island adventure sports. Try taking your team to a martial arts class! These are some reasons why a boxing or Muay Thai group class should be your next office retreat.

ULTIMATE STRESS RELIEVER

Through boxing and Muay Thai, your employees get an opportunity and outlet to relieve all that pent-up stress they have been harboring. Whatever issues or troubles they have been or are facing, employees can step away from their stress and release that in every punch and kick they take. Boxing and Muay Thai classes make for appropriate outlets to relieve such stress.

Furthermore, with fun and light-hearted classes at The Ring, your employees are bound to enjoy themselves and go into office feeling more refreshed and rejuvenated than ever! Happy employees mean more productivity in the workplace – it’s a win-win situation.

FUN WAY TO STAY FIT & HEALTHY

Greater Group Team Building at The Ring

Through physical activities, employees and co-workers get to step away from their desks and immerse themselves in the sport. This gets them moving and exercising, and promotes a healthy and ideal work-life balance – to be physically healthy, while being productive at work. Employees will then pay more attention to their health and physical wellness.

They may eventually turn that into a habit to keep a fit and healthy lifestyle. In the long term, that means less sick employees, and healthier and happier employees for a better and more productive workplace.

LEARN TO WORK TOGETHER AS A TEAM

In boxing and Muay Thai, much like at work, people need to work as a team. With classes being held in a group setting, everyone is seen as the same – whether you’re a beginner or a pro. Everyone works towards the same goal, and everyone has to work out together and motivate on each other to push onward throughout class. This will definitely impact communication amongst employees, and help promote effective communication at the workplace.

In the less formal setting of a boxing or Muay Thai class, employees will get to easily break the ice and know each other better. It’s an easy way to get your employees to mix around and acquaint themselves with people within the company, but may have not worked with in the same team before. This all translates into a more bonded team at the workplace, which will bound to boost up morale, positivity, and efficiency at work.

So instead of your next company lunch, ditch the conventional team-building activities for fun, tailored and empowering classes at The Ring!

We’re sure your employees will enjoy their workout here together as a team – there’s no doubt about the many benefits boxing or Muay Thai offer as a team-building exercise. Email us at info@thering.sg to know more about our corporate packages.