Blog Archives - Page 5 of 8

February 26, 2020February 28, 2020

Tips to stay healthy during the coronavirus outbreak

As the threat of the coronavirus steadily increases, how can you protect yourself and your loved ones during this period of high alert? Aside from the general measures, such as wearing a surgical mask if you’re not feeling well, washing your hands more frequently and avoid going to crowded places, what else can you do to stay healthy during this season? We’ve compiled a list of tips we believe can be great additions to boost your overall health and immune system to fight the coronavirus!

1) Boost Your Immune System

While the virus, also known as COVID-19, is known to be less deadly than SARs, it is highly contagious and has been said to be transmitted through close contact with infected individuals. The virus is also known to be more deadly and fatal for the elderly and the young – those whose immune systems are susceptible to infections and diseases. As such, you can improve your overall health by taking health supplements that are beneficial for your body. Vitamin C is one of the best boosters for your body, and can be easily added to your diet through tablets, drinks or even fruits! Vitamin E, also known as a powerful antioxidant, can also help improve your body’s defence system, fighting off infection. You can visit your local drugstore for Antioxidant tablets, or even increase your consumption of fruits, such as berries, which are known to have high levels of antioxidants.

2) Maintain A Healthy Lifestyle
Despite the warnings of avoiding crowded places, you should still continue working out and maintaining a healthy lifestyle. When your body is healthy and fit, that is when you’re less likely to catch any diseases. In an event when it is not recommended to travel in public spaces, you can always incorporate simple exercises in the comforts of your own home. At The Ring, we have increased our precautionary measures, stepping up our cleaning and sanitising efforts in the gym.

3) Improving Your Diet With Fruits and Veggies
While it might be tempting to stock up on instant and canned food during this period, it is important to load your body with nutrients and minerals from natural food! Fresh vegetables like spinach and broccoli are packed with high levels of vitamins, and are healthy forms of anti-oxidants for your body! They are quick and simple to prepare, and are a great addition to any meal. Kiwis also contain high levels of vitamin c, which boosts the level of white blood cells in your body to fight of any infections.

4) Sleep Well
Sleep is often known as your body’s natural rejuvenation process. During a period where your body needs to work hard to build defences against the virus, a good night’s sleep can really benefit your body. Sleeping also reduces stress on your body, and research has shown that high levels of stress can impede your body’s immune functions.

During this period, it is important to be vigilant and look out for those around you. If you’re feeling unwell and showing symptoms of flu, cough or fever, visit a doctor and practice good hygiene. The Ring has also started taking temperatures of all who enter the gym. Let’s work together to fight the Coronavirus!

January 24, 2020April 30, 2021

What to Expect When Going To Your 1st Boxing Trial Class in Singapore

Are you looking to learn boxing in Singapore? You are well on your way to learn a valuable skill while getting yourself into great shape. For many who work in the hustle-bustle of the city, fitness classes before or after work are a great outlet to let off steam. If you fall into this demographic, you may be interested to know that The Ring Boxing Community offers trial boxing classes right in the heart of Singapore’s Central Business District (CBD) as well as at their flagship over at Robertson Quay. If you have signed up for your first boxing trial class in Singapore and feel apprehensive, fear not! Here’s our guide to ease you through it.

Great Benefits of Boxing Classes

Even if you have no intention of entering the ring competitively, boxing classes can be a great way to lose weight, burn calories, tone your muscles and, most possibly for the busy crowd, let off steam and stresses from your hectic work life. Boxers are known to be some of the fittest athletes on the planet, as their training regime often pays attention to full-body conditioning. This is why boxing is a fantastic sport if you want a total workout.

If you have never attended a boxing class in Singapore before, it is understandable to be nervous. Get over the first hurdle, and we promise that you will enjoy it! To help you ease your nerves, let’s look at what you can expect on your first class.

What is Involved in a Boxing Class?

One common misconception many have is that boxing is a sport that only engages in your upper body. In truth, boxing is a full-body workout that utilises almost every muscle group. While the structure of boxing classes differs, you can expect a combination of high-intensity interval training exercises combined with boxing movements like uppercuts, hooks or jabs. It is not always about the punches, as you might be expected to undergo stamina training and even footwork drills.

As first-timer, you will definitely not be expected to spar with anyone, however, some classes incorporate simple partner practices during their training sessions. The coaches should guide you along, so you do not have to be intimidated.

First-timers at The Ring can expect to learn more about the fundamentals of boxing, with our coaches focusing on the basics of the sport.

What is the Duration, Size and Format of Boxing Classes?

The length of the classes varies from studio to studio, and can be from anything between 30 to 75 minutes. The format can also differ, with some studios focusing on HIIT with floor exercises such as mountain climbers, lunges and burpees, followed by rounds on the bags, while others focus solely on boxing training.

At The Ring, we strive to provide the authentic boxing experience, which is why our classes often focus more on techniques and the basics of boxing, as compared to simply using boxing moves as a form of workout. Expect to improve your coordination, speed, accuracy and power through our classes.

Again, when it comes to the size of classes, it can vary across studios, but you can expect anything between 10 to 30 participants per class.

What Should You Wear and Bring to Your Boxing Trial Class in Singapore?

Most studios and gyms will provide boxing wraps and gloves for first-timers, so you do not have to worry about getting the equipment. However, you should always check with the studio beforehand, as some might require you to purchase your own hand wraps. As with any workout, dress in comfortable athletic attire, along with some high-quality trainers. These are essential if you want to avoid any injuries. You might also want to consider bringing along your own towel and a bottle of water to keep you hydrated throughout your session.

At The Ring’s Cecil Street Outlet, we provide your boxing shirt and shorts, as well as a gym towel, so you do not have to pack your workout clothes to the office. We also have spacious shower facilities for you to transition seamlessly from the gym to your workplace.

Tips for that First Visit

For your first boxing trial class in Singapore, it might be a good idea to arrive as early as you can to familiarise yourself with the place as well as complete any paperwork required. Some places expect their members to arrive 20 minutes before the start of class, so that the coaches can get to know you and help assist you with any questions you might have. You can also take the opportunity to learn how to properly wrap your hands.

Do not stress yourself out during your first session by trying to perfect the different boxing movements. Just enjoy the workout and have fun! Follow the instructions and steps from the coaches, and we promise that you will have a smashing great workout at the end of it!

While it is human nature to feel apprehensive about your first trial class, remind yourself that there are others in the same shoes as you. Do not be afraid to be judged, because everyone starts from somewhere. Be proud that you decided to take the first step into the ring.

So, there really is nothing to worry about.

The Ring is all about creating a community for like-minded individuals with a common goal to work out and feel comfortable! Our classes are designed for all levels, aimed at teaching the foundation and technical skills of the noble art of boxing. Become part of our fantastic community and sign up for a free trial to experience the difference now!

Find Boxing Classes for Ladies in Singapore, Boxing Classes for Teens and much more at The Ring: Your Boxing Club in Singapore!

January 6, 2020January 27, 2020

The Ring Fight Team: What Makes a Champion

As the saying goes, behind every success is a great team. The accomplishments of the champions we see in and out of the ring is a result of many individuals coming together for a common goal. Despite only turning 3 this year, the achievements of The Ring’s fight team have been nothing short of spectacular, and we find out more from some of them about what it takes to be a champion.

Coach Nasser with WBC World Youth Champion and Monaco athlete of the year Ali Chebah in 2009.

GROOMING WORLD CHAMPIONS

2018 and 2019 were milestones in the boxing careers of many from The Ring’s professional fight team, with Hamzah Farouk and Abdelelah Karroum bagging prominent titles. Their achievements are not only a culmination of their hard work, determination and grit, but also from their partnership and guidance from Coach Nasser Yefsah a.k.a “Chef”. The French national travels down to Singapore to train the team before their crucial fights, and is a veteran when it comes to boxing coaching. His career began when he coached the Algerian National Boxing team for the Sydney Olympic Games in 2002. Among them, Allalou Mohamed won the silver medal in the Super-Lightweight Category. Coach Nasser also worked with Professional boxer Ali Chebah, who managed to clinch the World Boxing Council World Youth Superlight Title.

“Combining my expertise from my past experiences, I hope to bring the team to greater heights! In preparation for the recent TRFC7, the team worked hard to strategise and execute our fight plan. It has been an exciting journey working with the Golden Glove Asia Promotions boxers,” comments Nasser.

A great coach is more than just a mentor, he should be one that inspires others with his passion, and we look forward to our team excelling and moving on to the international level in the coming years!

No dream too big to be achieved

It was always Hamzah Farouk’s dream to become a boxing champion. With his recent win at TRFC7, the thirty-one year old has added a second belt to his name, becoming the Oriental Pacific Boxing Federation Silver Champion of his weight class. The road to becoming a champion was not always smooth sailing, and while Hamzah was no stranger to fighting in the ring as an amateur, it took him a great amount of courage to step out of his corporate career to start boxing professionally.

Hamzah shares, “Self-discipline is everything. If you can conquer your physical and mental being, you can conquer anything in the world”.

Dare to take risks

Coming to a foreign country in pursuit of achieving your dream sounds like a crazy idea, but it was exactly the route Abdelelah Karroum chose to take, and it certainly paid off. The French native stepped into the sunny shores of Singapore for the first time in 2017, and has since gone on to succeed in the squared circle. A former member of the Monaco Amateur Boxing team, Abdelelah, better known as Abdou, went on to make his professional boxing debut at TRFC. He has since extended his professional fight record to an impressive 7 wins!

Abdou sticks to his mantra closely, believing that “If you want something badly enough, you will be willing to fight for it”.

The Ring Team, together with WBC Champions Hamzah Farouk and Abdelelah Karroum, who trained with Coach Nasser.

What makes a champion?

Below are some of the essential qualities shared by The Ring’s fight team on what makes a champion:

WILLPOWER to push through difficulties
The acknowledgement of the effort needed to ACHIEVE
The constant questioning and improving; “The detail makes the difference”
Lastly, a solid foundation which includes optimal body strength, physical and mental resistance.

Important to stay true to values

For those training hard and aiming at becoming future champions, it is important to always stay true to your values and never forget your humble beginnings. Be confident in your craft, and your hard work will be rewarded. Also, always show respect, to yourself, and also your opponent in the ring.

January 3, 2020March 18, 2021

3 Smoothie Recipes To Boost Your Health

After a long session of indulgence during the festive season, it is time to get back in shape for the new year! While working out is essential in maintaining good health, what you choose to eat is equally crucial in achieving optimal health!

Fruits taste great, and are a fantastic source of many necessary nutrients, including Potassium, Fiber and Vitamin C. They are tasty and healthy to snack on throughout the day and can be great supplements to your workout sessions.

Some fruits contain high levels of anti-oxidants, which are not only good for your skin, but also your heart! Strawberries, blueberries and even grapes have antioxidant properties, which can neutralize and reduce the damage caused by free radicals in our bodies. Bananas also contain high amounts of potassium, which can help reduce high blood pressure.

We’ve compiled a few simple smoothie recipes that you can easily whip up at home or after your workout for an added health boost!

After Sports Smoothie

A smoothie is fantastic to fuel up after an intense workout session. Your body ideally needs to be replenished with two to three glasses of water for every half-litre of sweat. Opt for fruits with high water content as they can help your body maintain an ideal balance after working out. You can also choose to include fruits that have high levels of protein, such as avocados, blackberries, bananas and raspberries, which can help your body repair and recover from your workout.

After Sports Smoothie

Ingredients:

– Half cup of Watermelon (High Water Content)

– Half Cup of Banana/Raspberry (High Protein Content)

– Quarter Cup Water & Ice-Cubes

Detox Smoothie

Opting for fruits and vegetables that are high in dietary fibre can help your body detox effectively. Lactic acid present in yoghurt is also good for your gut health! This recipe is easy to put together, and green peppers contain high levels of antioxidants as well as Vitamin C!

Detox Smoothie

Ingredients:

– Half cup of Cucumber & Green Pepper

– Half a Kiwi

– Quarter cup of Low-fat Yogurt

– Quarter Cup Water & Ice-Cubes

Stress Free Smoothie

Working out is a fantastic outlet for stress relief, but you can supplement that with a smoothie that can help reducing stress! Skimmed milk and bananas contain serotonin, which is a chemical that helps you keep calm. Vitamin C is also another stress-busting ingredient, which is commonly found in many fruits and vegetables.

Stress-Free Smoothie

Ingredients:

– Half cup of Banana & Papaya

– Quarter cup of Raspberries

– Half cup of Skimmed Milk

– Ice-Cubes

Start off the decade strong with these quick and simple smoothie recipes that can easily supplement your workout sessions!

Find more helpful information at your boxing club in Singapore and contact us now for your boxing classes in Singapore!

December 31, 2019January 3, 2020

The Year That Was: Highlights of 2019

In the blink of an eye, the decade is almost coming to an end. As we gear up for a more Exciting and Eventful 2020, let us take a look at the highlights of 2019!

THE RING @ CECIL STREET

Staying true to our belief of bringing the most authentic boxing experience to our community, the opening of our second home in the heart of Singapore’s Central Business District delivers that promise. Seeing the expansion of our community has been exciting, and it would not be possible without the unwavering support of every single one of our members. Our new Cecil Street home includes a boxing ring, designated training areas and The Ring Cafe, spanning across 5000 square feet. With the same urban-industrial influence as our Kim Yam flagship, our Cecil outlet has design elements inspired from the great Rocky Balboa! We look forward to growing our community even more in the upcoming years!

COACH HAMZAH’S SECOND TITLE WIN

In case you missed it, Coach Hamzah most recently clinched the Oriental Pacific Boxing Federation Silver Championship belt at the seventh edition of The Ring Fighting Championship. This marks the second title win of his professional boxing career, and is definitely a milestone that we are all proud of! With this win, we hope that he can inspire others, including our members, to work hard and achieve their dreams. We also hope that he can fly the Singapore flag high as he advances further in the International Professional boxing stage.

OUR WHITE COLLAR BOXING SHOWS

The two successful editions of our White Collar Boxing (WCB) Shows, hosted in June and November, have proven that fight nights are not always intense and competitive. Combined with entertaining performances, live-auction of exclusive sporting memorabilia and even an old-school punching arcade contest, the WCB shows have been nothing but fun and excitement for all who attended. Our corporate warriors, after months of hard work, were able to showcase their efforts by putting up excellent shows.

CREATING THE RING CARES

This year, we launched our Cares programme, aimed at giving back to society. Under this initiative, we teamed up with Food From The Heart, a charity in Singapore devoted to alleviating hunger through donation and distribution of food. Some of our members and corporate fighters also joined the Food From The Heart team at their recent drive.

We also teamed up with SportCares Singapore to run the Big Brother Youth-At-Risk, an after school Boxing and Muay Thai initiative for pupils from ITE College Central. Under this programme, students are encouraged to use martial arts as a healthy and positive inspiration. Our coaches also become mentors and ‘Big Brothers’ to the students.

THE RING COMMUNITY

At the heart of it all, our community is what makes us continue doing what we do. We always strive to organise fun and engaging activities for everyone to enjoy, and will continue doing so in 2020. Our Beach Boxing event saw our community coming together, working out and enjoying the sun at Tanjong Beach Club in Sentosa. It was definitely a unique and enjoyable way to combine working out and having fun!

In the lead up to TRFC7, we also organised an Open Workout session, where members from our community were able to train and learn from our Professional fight team, picking up a few tips and tricks along the way. It was also an exclusive chance for the public to get a preview of our new home at Cecil Street!

And to end it all, we hosted three fantastic editions of our Friendly Fight Fridays in 2019, creating an event for everyone in Singapore’s fitness circle to participate. The fundamental goal of our FFF is to provide every individual with an opportunity to step in the ring, and learn the values of humility, friendship and hard work.

2019 has been one of the most eventful year for The Ring, and we look forward to creating more unforgettable memories with and for our community! From everyone on The Ring team, thank you for your constant support and looking forward to welcoming 2020!

December 17, 2019January 3, 2020

Realising Our Vision with AlfaTech

It is not everyday that work partnerships nurture into valuable friendships. Our partner AlfaTech has helped the dreams of The Ring become reality by conceptualising and building our outlets at Kim Yam and Cecil Street. We spoke with Zach Wilson, Managing Director of AlfaTech to find out more.

The entrance of The Ring at Cecil Street.

As our partner in building and designing two outlets of the Ring, what was the inspiration for both outlets?

The most important thing for us was to tap into the passion and vision of The Ring, with founder Ruchdi at the helm. We then focused that passion and refined it into something that was functional, inspirational and captivating. At the heart of both facilities, is the theme of courage – the courage to take the first step into The Ring and start a fitness journey.

A boxer embodies extreme courage, so we wanted the gym to be a physical representation of that. For Kim Yam, we drew inspiration from Muhammad Ali, while the Cecil outlet has elements from Rocky.

“Every champion was once a contender who refused to give up.” – This spirit is what really inspired us and we hope that through our design, we can inspire every single individual who has the courage to enter The Ring.

The Ring’s Flagship at Kim Yam features a real-steel concept with exposed beams and concrete flooring. This concept is also featured at the Cecil Street.

Our signature red colour is accented around the Cecil Street.

What are some of the key design elements for The Ring and what makes it unique?
One of the key design features was the use of honest materials. If the wall is made of concrete blocks, then we choose to expose it. But of course, to make it interesting, we colour the grout and make it a feature. When we uncover structural elements of the building, like steel piping, we choose to highlight the character of it, rather than covering it up. We focus on steel, concrete and wire mesh and let the materials speak for themselves.

The boxing training area on the second floor of The Ring at Cecil.

The concrete flooring paired with grey brick walls and accented orange grout is a key feature seen at both Kim Yam Road and Cecil Street outlets.

What were some of the challenges in conceptualising The Ring?
When we were conceptualising Kim Yam, we noticed that there was alot of charisma in the space. It had history, and the walls had stories. Cecil Street had its own charm, it made me think of New York, with its window frontage, foot traffic and space. There is a sense of urban and energy that made the space feel really special.
However, as it used to be an office, we really needed to tear the space apart before we could discover its character. So the concept development process was iterative. We would take down a wall, then meet and talk, we would paint an area, meet and talk. It was a hand in hand walk to the finish line.

Spacious workout areas at the Kim Yam Road flagship is accented with industrial elements like exposed brick walls.

Finally, share with us what values both AlfaTech and The Ring have in common that makes this association successful?
For us, working with The Ring is a real joy. They have a heart, and its evident when you step into The Ring. AlfaTech strives to deliver our projects first of all with integrity and pride, but also with heart. Little things to go the extra mile, ideate as a team with the staff. Many times after completing a project, we get recommended to more, and soon your clients become your friend. You develop a unique bond with them. The Ring, for example, is not just our client, but also our friends. Many of our staff have also gone and started training in The Ring, so it is not just a working relationship.

November 26, 2019January 3, 2020

Courage and Passion: The Driving Forces of The Ring Boxing Community

Who are the driving forces behind the Ring?

We sat down with two of The Ring’s co-founders , Ruchdi Hajjar and Gilles Landais to hear their story and share their life around boxing and The Ring.

Ruchdi Hajjar and Gilles Landais, both from Monaco, founded The Ring together in 2016. Having a shared passion in the sports of speed, they also founded Monaco GT in 2006, a racing event company that offered karting, Formula One experience and racing career management. Friends in life and a strong passion for boxing, they also share two important values: Courage and Passion.

HOW IT ALL STARTED: BOXING AND FRIENDSHIP

Gilles: I started boxing at the age of 13. After a few boxing classes, I fell in love with the sport, and to this date, I have never stopped boxing. Boxing really changed my life because I used to be angry and tempered, but a sport like boxing brought me peace. A few years later I met Ruchdi, and we instantly clicked!

Ruchdi: I started boxing at the age of 15 because I needed an activity to channel the excess energy I had. This energy did not always translate in positive ways, and so my Father pushed me to practice a martial art in the hopes that it could instill more discipline and self-control in me. He actually directed me to Karate, but on my way to the Dojo, I heard a ringing bell, opened the door of a boxing gym, and the rest is history.

From the day I entered my first boxing gym, the sport has accompanied me to face some of the most challenging moments of my life. Another key moment was when I met Gilles, who was the local boxing champion in Monaco. With our shared passion for the sport, a very strong bond emerged and we became friends for life. In 2016, we opened The Ring at Kim Yam Road, together with our business partners Alain and Oliviero. We also recently opened the doors of The Ring’s second home at Cecil Street.

THE VALUES OF BOXING

Definitely Tenacity and Humility. I find that the most difficult thing to do when you discover or start believing in certain values, is to maintain them under all circumstances. Just like when you are inside the ring, life presents you with a lot of constraints and challenges to overcome, and the first opponent you face is yourself. Boxing has helped me endure tough trainings, saw me through difficult technical applications, accepting oppositions and also provided me with the willpower to stand up and start again if things go wry, no matter the circumstance.

STARTING THE RING: ROUND 1 CHALLENGES!

Gilles: The biggest challenge was to start from scratch as we both had no experience in gym management. All we had was our passion for boxing. Together with Ruchdi, we believed in our dreams and worked hard from there. We worked so hard to push The Ring in the direction that was exactly like what we dreamt of. It was a difficult journey with many challenges and we never stopped [and still hustling]. With the newly opened outlet at Cecil Street, The Ring has grown!

Ruchdi: The challenges started the very first day we decided to start The Ring. Like what Gilles shared, we did not have a clear business model in mind, but we knew we did not want to just copy an existing competitor. No matter what, we wanted to offer the “authentic” experience. The most challenging part was to actually persuade people about our vision and mission. All of this would not have been possible without the courage of my partners and team, and the passion we have for the sport has enabled us to weather against the odds and the ropes.

Gilles and Ruchdi at The Ring Kim Yam Road

HOW WOULD YOU ENCOURAGE BUDDING ENTREPRENEURS TO TAKE THEIR LEAP OF FAITH AND REALISE THEIR DREAMS?

Ruchdi: I would encourage anyone who has an entrepreneurial dream to wake up and realise it. The first step is not the hardest, because every step along the journey is a challenge on its own, but if you strive to realise your mission and stay true to your values, your vision becomes contagious and people can recognise your efforts. There is no better sense of achievement than that.

Gilles: For me, it is simple. Just live your dreams with passion, and push ahead with your conviction!

Finally, once you start as an entrepreneur, you rarely stop at one project. The organic growth and ecosystem that you continuously build will lead to many other opportunities. For us, we have now opened our second gym in the heart of the Central Business District. All along, it would not have been possible without the support and trust of Gilles, our partners, our team and of course, our Community. People are the most key asset that you have to realise.

SOME FUN FACTS ABOUT GILLES AND RUCHDI

Gilles was the first man to land a body liver shot to Ruchdi in their early ages, in order to counter Ruchdi’s stinging jabs.
Gilles and Ruchdi made a promise to each other to one day sit by the ringside in Las Vegas to watch and support one or more of their fighters in the ring.
Ruchdi was Gilles’ boxing coach for his last 2 fights before retiring…but not the reason 😉

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 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!