Ever thought about stepping into the ring? The White Collar Boxing Show is your chance to do just that—even if you’ve never thrown a punch in your life. But whether you’re a beginner or already taking boxing classes and wanting to put your skills to the test, we’re in your corner.
It’s all about pushing your limits, having fun, and embracing the challenge.

 What is the White Collar Boxing Show?

The White Collar Boxing Show is an exciting event where corporate professionals trade in their suits for gloves and step into the ring. It’s designed for amateurs, not professional boxers, and offers a chance for participants to showcase their training and skills in front of a cheering crowd. It’s an adrenaline-packed night full of competition, camaraderie, and personal achievement.

Why Should You Participate?

If you’ve ever wanted to push your limits, both physically and mentally, this is your chance. Training for the White Collar Boxing Show transforms not just your fitness, but your mindset, giving you a deeper sense of discipline and confidence. Plus, it’s an opportunity to bond with fellow professionals outside of the corporate grind, build lasting friendships, and experience the thrill of stepping into the spotlight.

Who Can Participate?

The White Collar Boxing Show isn’t open to just anyone. There are a few important conditions that ensure the spirit of the event remains focused on amateur fighters looking for a new challenge:

You Must Work for a Corporate Company

The show is called “White Collar Boxing” for a reason—it’s designed for people working in corporate environments. Whether you’re crunching numbers, handling legal cases, or managing marketing campaigns, this event is for professionals looking to balance the stress of their daily grind with something a little more physical.

No Olympic or National-Level Boxers

This event is strictly for those new to the sport. If you’ve fought on a national or Olympic level, this isn’t the platform for you. The goal here is to create an even playing field for corporate professionals who are just starting out in boxing. Think of it as a space where rookies come to shine.

No Professional Boxers Allowed

Similarly, professional boxers are also excluded. It’s not a professional bout; it’s a personal journey for corporate professionals who want to step out of their comfort zones. No pros allowed means a fairer, more exciting fight for everyone involved.

No Boxing Experience? We’ve Got You Covered

If you’ve never boxed before, don’t worry—that’s part of the fun. The Ring offers a complete training program for all participants, covering everything from basic punches to advanced footwork and sparring techniques. The idea is to take you from zero to fighter over the course of the program. Whether you’re learning how to jab or working on your endurance, the trainers at The Ring have your back.

The Training: From Desk to Ring

So, what does training for the White Collar Boxing Show look like? Think of it as a crash course in both physical and mental conditioning. Boxing isn’t just about strength—it’s about endurance, strategy, and mental toughness.

Starting with the Basics

Your journey begins with the fundamentals. Even if you’ve never laced up a pair of gloves before, you’ll learn everything from stance, punches, and defensive techniques. This foundational knowledge is key to building your confidence and preventing injuries.

Conditioning and Fitness

Boxing is a full-body workout, and your training will include conditioning drills like running, skipping, shadowboxing, and strength exercises to build your stamina, speed, and agility. You’ll notice significant improvements in your overall fitness, which is crucial for surviving those intense three-minute rounds in the ring.

Sparring and Strategy

As you progress, sparring will become a key part of your training. Don’t worry—it’s done in a controlled, safe environment with your coaches guiding every step. Sparring is where you’ll learn to apply your techniques in real-time, improve your defense, and develop a fight strategy.

Mental Preparation

Boxing isn’t just physical—it’s a mental game, too. You’ll learn how to stay calm under pressure, manage your energy, and stay focused even when you’re tired. These mental skills are invaluable, both in the ring and in life.

The Registration Process: Get Started

If you’re ready to take on the challenge, here’s what you need to do:

1. Fill Out a Registration Form: Start by filling out the official White Collar Boxing Show registration form on The Ring’s website. This form helps us gather essential details about your fitness level, work background, and any previous boxing experience you may have.
   The form link is posted when the registration period for the next event starts.
2. Fitness Evaluation: Participation in the White Collar Boxing Show requires you to be at a minimum fitness level to ensure safe participation. If you’re already a loyal member at The Ring, you’re probably good to go. If not, we’ll see if we can get you there in time.
3. We’ll Be in Touch: Once you’ve registered and gone through the initial steps, The Ring team will be in touch with further details about your training schedule, upcoming sparring sessions, and everything else you need to know leading up to fight night. We’ll also match you with an opponent selected based on similar experience, fitness level, and weight class to ensure a balanced and competitive bout.

4. The White Collar Boxing Community: More Than Just a Fight

One of the best parts of participating in the White Collar Boxing Show is becoming part of the The Ring White Collar community. You’ll train alongside fellow corporate professionals who share the same goal of stepping into the ring, and along the way, you’ll form lasting friendships. The shared experience of balancing work and boxing brings people together in a way few other events can.

The sense of camaraderie and support you’ll experience will motivate you to push through tough training days and show up at your best on fight night.

5. Fight Night: The Ultimate Challenge

All of your hard work and training will come to fruition on fight night. Here’s what to expect:

The Atmosphere

Fight night is electric. The energy in the room is palpable as friends, family, and colleagues cheer on the fighters. It’s a glamorous event with a high-octane atmosphere, perfect for showcasing your newly honed skills.

Your Match

You’ll be paired with an opponent of similar skill and experience to ensure a fair fight. The bouts are intense but safe, with referees and medical staff on hand to ensure everyone’s well-being. It’s a real fight, but safety is always the top priority.

The Aftermath

Whether you win or lose, stepping into the ring is a victory in itself. The sense of accomplishment and personal growth you’ll feel after completing your match is something you’ll carry with you for life.

Conclusion: Are You Ready to Step into the Ring?

If you’re a corporate professional looking for the ultimate challenge, the White Collar Boxing Show is your opportunity to push your limits and experience something truly unique. With no prior experience required and a comprehensive training program provided by The Ring, you’ll be well-prepared for fight night.

Considering? Drop by the gym and talk to our coaches today to start your prep, and let’s get you started on the journey to becoming a White Collar Boxing champion!

Boxing is a physically demanding sport that requires a combination of strength, speed, and endurance. Proper nutrition is essential to performing at your best. Whether you are training for a fight or just for fitness and fun, what you eat before and after your sessions can make a significant difference in your performance and recovery.
Here are some tips from our nutrition experts to fuel efficiently. 

What to eat BEFORE a boxing training session?

1. Carbs are key

Carbohydrates are your body’s primary source of energy. Eating a carbohydrate-rich meal before training ensures that your muscles have the glycogen stores they need for a high-intensity workout. Opt for complex carbs like whole grains, brown rice, or sweet potatoes. For a quick snack before a session, a fruit, like a banana or an apple, or a piece of whole-grain toast with a spoon of jam can be perfect.

2. Include Protein

Protein helps with muscle repair and growth. Incorporate a moderate amount of protein in your pre-training meal (2-3 hours prior) to keep your muscles in top shape. Lean meats like chicken, fish, or plant-based options such as beans and lentils are excellent choices.

3. Stay Hydrated

Hydration is crucial for maintaining performance and preventing fatigue. Aim to drink at least 500ml of water 2-3 hours before training, and have a small amount 30 minutes before starting. Avoid sugary or caffeinated drinks as they can lead to dehydration.

4. Timing is Everything

Aim to eat a balanced meal 2-3 hours before your training session. If you are eating closer to your workout time, go for a smaller, easily digestible snack to avoid any stomach discomfort and make sure you have glycogen available to use. 

What to eat AFTER a boxing training session?

1. Replenish Glycogen Stores

After a tough boxing class, your glycogen stores will be depleted – they should be! Consuming carbohydrates post-training helps to replenish these stores and speed up the recovery. A fruit smoothie or a bowl of porridge, sweet or savoury, are great options.

2. Repair with Protein

Protein intake post-workout is essential for muscle repair and recovery. Aim for about 20-30 grams of protein within an hour after training. This could be a protein shake or a bar, a serving of Greek yoghurt, or a meal with lean meat or tofu.

3. Rehydrate and Replenish Electrolytes

Rehydrating after training is just as important as before. Water is usually sufficient, but if you have had an especially intense workout or sweat a lot, consider an electrolyte drink. Coconut water is a natural alternative that provides potassium and other electrolytes without added sugars.

4. Include Healthy Fats

Healthy fats can aid in overall recovery and provide sustained energy. Avocados, nuts, seeds, and fatty fish like salmon are excellent sources. Incorporate these into your post-training meals for a well-rounded diet.

Sample Pre- and Post-Training Meals

Pre-Training Meal (2-3 hours before)

• Grilled chicken breast with rice and steamed vegetables
• Whole grain pasta with beef and marinara sauce 
• Brown rice with tofu and stir-fried vegetables
• Hawker option: Hainanese chicken rice (opt for brown rice if available)

Pre-Training Snack (30 minutes before)

• A banana with almond butter
• A small smoothie with berries 
• Whole grain toast with peanut butter or jam

Post-Training Meal (1-2 hours after)

• Grilled salmon with sweet potato and green beans
• A smoothie with spinach, banana, protein powder, and milk (regular or nut)
• Quinoa salad with chickpeas, cucumber, and cherry tomatoes
• Hawker option: Sliced fish soup with brown rice

Post-Training Snack (right after)

• Greek yoghurt with honey and nuts
• A protein shake or protein bar
• Hard-Boiled eggs
• Tuna with crackers 
• Hawker option: Chwee kueh (steamed rice cakes with radish)

The Importance of the Jab

Boxing isn’t all about the big wild swings and powerful punches. Learning to throw the perfect jab can make the difference between a winner and average boxer. As the saying goes, “The right hand can take you around the block but a good jab will take you around the world.”

Here are some reasons a jab is so useful and important in the boxing ring.

• A jab creates openings for powerful combinations.

If you’ve seen boxers fight in the ring, you’ll have noticed that each boxing combination is pre-mediated by a quick jab to gauge their opponent’s position and movement. It can also help to throw opponents off. This is followed by more powerful punches. For example, many boxers lead with quick jabs to force their opponent’s guard down, before going in with a straight right.

• A jab is proactive and asserts dominance.

Unlike counter punches, jabs are proactive. Snapping a double or triple jab at your opponent from different locations can intimidate them and weaken their stance. This tips the fight to your advantage and is known as “ring control”.

• A jab requires minimal energy.

One of the benefits of using a left jab is that it requires little movement in stance. This is an efficient and energy-conserving way to attack your opponent. Because of this, the jab is a versatile move. You can throw one or more quick jabs from nearly any position.

With that said, here are a few great jab techniques you may find useful!

Power Jab

The power jab is an explosive lunge-like motion used to propel your body forward. You can use a power jab to stun your opponent and close the distance between the both of you. This jab gives you an opening to follow up with fiercer punches. To really pack a punch, ensure you throw your body weight behind the jab. 

Step Jab

To throw a step jab, step in with your lead foot while keeping your rear foot in place. This method allows you to get in and throw the jab, while easily backing out of the danger zone. Your lead jab and step-in motion should land at the same time.

Up Jab

https://www.youtube.com/watch?v=0OOrJ46tN2Q

Bob Foster and Carl Froch are famous boxers who are known for their up jabs. To use the up jab, throw it from a low angle. This lets you roll your hips to generate more power in the shot. The up jab also tends to catch people off guard, giving you the opportunity to throw another punch.

Pawing Jab

https://www.youtube.com/watch?v=iz8TN3yAh50

The legendary boxer Tommy Hearns used the pawing jab extremely well. The pawing jab is when you leave your hand out momentarily after throwing. It obscures your opponent’s line of vision and distracts them. Just be careful not to leave your jab hanging for too long as your opponent may use this opportunity to retaliate.

A great jab can define your fights and allow you to gain an upper hand.  Train your jabs and other foundational techniques to up your game in the boxing ring!

For the longest time, boxing was a territory claimed by men. But times have changed. More women are choosing to box, and for a good number of reasons!

Here are 5 great reasons why women should start boxing.

1. Boxing increases self-confidence

Boxing is a great way to train up your confidence. It is incredibly demanding, and with the challenge comes great reward. Pushing your limits and seeing yourself improve over time can boost your confidence when you realise you’re capable of more than you imagined. Women boxers experience this on a whole other level. Because boxing is a male-dominated sport, women who choose to box will find an influx of confidence from breaking societal expectations and stepping outside of their own comfort zones to train. 

2. Women who box can protect themselves better

It’s always a good idea to learn some self-defence. Boxing is a sport that trains your strength, endurance, and fighting techniques. You’ll learn how to block punches, parry and get your own hits in. Women who box are more likely to be able to protect themselves when push comes to shove. You never know what may happen, and it’s always great to be prepared.

3. Training can give a great tone-up (and glow-up)

One of the main reasons women box is because it can help to knock off calories in a fun way. Long term training will get you toned muscles for a lean, healthy look. Unlike some forms of exercise, boxing puts many different muscle groups to work, helping you to get a full workout. You’ll also feel a lot stronger for whatever comes your way. Get ready for a total glow-up!

4. Boxing releases stress

Another great reason women should choose to box is because it’s simply a great way to relieve stress! Just like any other exercise, boxing releases endorphins and often gives a post-workout high. It is also therapeutic to be able to throw jabs and release any negative or pent-up energy from the day. With so many women taking up high-stress jobs in a variety of industries, boxing can be an amazing outlet to let it all out.

5. Women who box train their fighting spirit.

Boxing is a sport that builds mental discipline. Whether you’re a woman or a man, you will find that boxing instils a fighting spirit that nobody can take away. Boxing demands that you give your all during training and commit to those training consistently. In this way, women boxers build up a massive reserve of willpower. 

Boxing is also a competitive sport that pits opponents against each other. Unlike other areas of a woman’s life, women are not expected to “tone-down” during matches. Fire up your inner fighter and watch how it translates to massive willpower in other areas of life! 

Boxing’s a great well-rounded sport for mental and physical training. Challenge yourself and take the first step towards a better you with boxing! There are many reasons women have fallen in love with boxing once they tried it — and you will too!

Sparring is an important step for any boxer to improve their technique! Every boxer goes through plenty of sparring sessions before they ever get into the ring for a real fight.

Once you’ve mastered the basic techniques of boxing, sparring is encouraged to help you put what you’ve learnt into practice. Throwing a jab at an opponent feels very different from hitting a punching bag. Evading an opponent’s punches will require greater mobility when sparring. 

At The Ring, we want to help you step up to the challenge! Here’s a beginner guide to sparring.

Drill the Basics

First, you’ll need to be well-versed in the following:

• Throwing punches at a moving target
• Blocking punches while moving
• Evading punches while moving

Having a solid foundation in these areas can enable you to spar more effectively without getting seriously injured. These skills can be trained through offensive and defensive drills with a partner.

Get Ready for Sparring

You’ll also need to develop certain skills specific to sparring or fighting. Here are a couple of easy drills you can do with a partner to get ready for the ring.

1. Developing depth perception

One partner takes on the “leader” role. The other acts as the “follower”. The leading partner takes one to three steps while shifting in each direction – forward, backwards and side-to-side. This drill is about mirroring your partner by seeing and anticipating their moves – akin to dancing! Both partners can switch sides after a few rounds. There is no need to wear gloves for this drill.

2. Basic combinations

Partners ought to wear mouth guards, headgear and gloves for this drill. The two main techniques being used here is the jab and parrying the punches to get it away from the head. Practise combining these moves repeatedly with your partner. This will enable you to attack and defend more fluidly when sparring.

It’s Time to Spar!

Once you’ve built up a foundation on the above, it’s sparring time. Always remember to wear mouth guards, headgear and boxing gloves when sparring!

1. Choose the right partner

Ensure that you choose a suitable sparring partner. It is often advised that you spar with a coach as a beginner, since they will be in the best position to correct and guide you. Once you are more familiar with the basics, you may choose to spar with partners who are at a similar skill level as you.

2. Agree on the intensity and purpose

Before you begin, ensure that both partners are aligned on how the sparring session will go. If you’re both beginners, you may want to start out slow. You should also get into the ring with a goal in mind. For instance, you may be trying to train up your defence, and get your partner to focus on finding openings. Talking to your partner ahead of time can help both of you to gain more out of sparring.

3. Vary your techniques

Sparring is a great opportunity to try out different techniques. Switch it up and try different techniques you’ve drilled while boxing. If you’ve always wondered how a hook or right cross might play out, here’s your chance.

Sparring can seem intimidating when you’re just starting out. However, it’ll be the best thing you can do to improve your boxing techniques. Level up this year and challenge yourself to achieving this milestone with The Ring!

Queenie never imagined that she would be fighting today.

As an employee in the finance industry at a custodian bank, Queenie had originally seen the sport simply as a means to train her body. And indeed, she reaped the rewards. 

“It definitely helps maintain my physique. I’m stronger than before.”

Close to 3 years into the sport, Queenie decided to take the next step and sign up for her first fight despite the fact that fighting didn’t come naturally to her.

“I pull back my punches during sparring,” she admits. “Once, Coach Syakir made me punch his face without blocking and I cried.”

However, determined to go further in her training and find a sense of fulfilment in fighting, Queenie decided to forge ahead. It helped that her partner was obsessed with the sport, and encouraged her along the way.

It wasn’t easy, though. Queenie felt her nerves even as she was stepping into the ring. During the fight, she found herself counting the number of punches she and her opponent had thrown, and worrying about all the people she would be letting down if she lost. 

“Now I realise that’s not how it works… (I need to) want it for myself more than anything else.”

Queenie reflected that she lost the fight but gained knowledge in return. Her first fight was a valuable and much needed experience. Now, Queenie plans to level up for her next fight. “Train to fight, punch to hurt,” is her new mantra. And she’s ready to give her all.

“I think boxing is a very humbling sport. Someone said the ring is fair and that whatever I put in training and whatever is in my headspace will reflect… I’ve learnt to respect the sport, if I’m going to fight then I should do what it takes.”

Queenie isn’t sure if she’ll keep fighting in the long run, but for now, she’s got her eyes fixed on the next fight. “I’ll train again and put up a good fight, delivering what I’ve learnt with no regrets,” she declares.

Sure enough, Queenie rose up to the challenge a second time and entered our fight team for The Ring Fighting Championship “ELITE AMATEUR SERIES 5”. She trained almost every single day leading up to her fight, stepped out of her usual timidness to enter the ring, and ultimately emerged victorious!

We’re proud of how far Queenie has come in her journey, transitioning from a boxer to a fighter. Stay fierce and keep levelling up!

In late 2021, Fads took a leap of faith and transitioned to full-time coaching. His only regret is that he didn’t do it sooner.

Fads joined The Ring as a member for 2 and a half years before joining as a part-time coach and then eventually becoming a full-time coach. If you want to level up your boxing prowess this year with The Ring, you’re in good company because Fads is looking to up his A-game in boxing in 2022!

“Take the leap, whether it is something in your personal, work life, or relationships… Being scared means it matters to you. Just do it now because you will never know when is the right time.”

Fads has always known that he’s happiest when helping others to solve problems. Driven by his mission, Fads aims to learn more fitness techniques and exercises to cater his training to the needs of different students this year.

“I really enjoy helping people… Seeing them everyday and being a part of their journey is something I find very rewarding as a coach in The Ring Boxing Community.”

Fads is also looking to level up his own boxing with training and guidance from his coaches. Boxing has benefitted Fads in many ways. Being physically fit – and the disciplined training he goes through to get there – has made him more confident as a person. 

“I feel a lot more capable of handling any situation. Having that confidence to walk around standing tall with my head held high for myself.”

This newfound confidence has also allowed him to put himself out there socially. Simply talking to people was something that he used to struggle with but now he’s more than happy to jump into any conversation knowing that it’s not always about being excellent at something but giving yourself some space to fail gracefully.

We’re inspired by Fads’ heart for others and can’t wait to see how he continues to #LevelUp in boxing and his personal life! The Ring community is always there to strive with him – and with you!

Levelling up isn’t all about the hustle. For Pramilah or better known as Premi, levelling up is about finding her own rhythm.

Always the go-getter and working in dentistry, Premi realised that she was constantly busy and in need of a break. When she burned out in the middle of last year, Premi decided to prioritise her personal well-being more.

Due to her desire to focus on herself, Premi took a month off work and travelled to Germany in the midst of the pandemic. It gave her a new perspective and helped her develop a new-found balance in her life. Going forward, Premi hoped to be more mindful of her body and how she’s feeling. Muay Thai has been pivotal in driving this shift.

“As someone who used to always live in her head, I would overthink, move very fast and constantly be doing things, but now I have learned to slow down and pay attention to how my body is feeling.”

Having suffered past trauma, Premi finds that going for Muay Thai classes helped her learn to lean into the pain and discomfort instead of fighting it. Stepping out of her comfort zone to attend classes alone has helped her to emerge as a stronger and more confident person.

In addition, Premi opted for Personal Training (PT) classes with Coach Darren, as she wanted to get back to the fundamentals. As someone who emphasises on quality, whenever Premi is feeling flustered, Coach Darren recognises it and takes a step back to slow down and go back to the basics.

To Premi, having a good foundation is essential and this has also translated into her everyday life because without a good foundation, it is very hard to achieve what you want in life.

“I fear not the man who practiced 10,000 kicks once, but the man who has practiced one kick 10,000 times.” – Bruce Lee

We’re proud of what Premi has achieved and hope to continue to #LevelUp with her at The Ring!