Resilience During Challenging Times

How We Can Draw on Mandela for Inspiration during Challenging Times

The Circuit Breaker has meant a huge shift to our normal training sessions. Without our gyms, fitness studios, and limited time to spend outside, we are now figuring out how to stay healthy and keep fit from the comfort of our home. Trying to get an effective full-body workout beyond our usual gyms can be tricky, both in terms of a lack of gym equipment we are used to and a decline in motivation when we’re no longer training with coaches, having a familiar atmosphere and faces around us. 

However, without exercise and a routine, our minds might be less able to face the challenging times we are currently confronted with. Exercise is more crucial than ever in helping us to build mental resilience.  

If you already had a fitness routine before the Circuit Breaker, adjusting to the transition is not as difficult as you might think. And, if you are looking to adopt a healthier lifestyle during your time at home, there is no better time to begin.

Nelson Mandela: A Boxer

This week, we look to Nelson Mandela for inspiration and motivation. Did you know that during his incarceration on Robben Island he looked towards exercise to help him through the time? 

Mandela had started boxing whilst he was a student at Fort Hare University and he carried on his boxing training and routine, which had previously taken place in a Soweto boxing gym, every week Monday to Thursday whilst still in prison. 

He attempted to follow his boxing routine starting with running on the spot for 45 minutes, 100 Fingertip Push-Ups, 200 Sit-ups and other calisthenic exercises.

In fact, Mandela believed that exercise was fundamental to both his physical and mental health – “Exercise dissipates tension, and tension is the enemy of serenity. I found that I worked better and thought more clearly when I was in good physical condition, and so training became one of the inflexible disciplines of my life.”

Building Resilience

The news of the coronavirus pandemic and the subsequent directives from the government have left many of us experiencing negative emotions. As for Mandela, exercise could be the key to helping us face these difficult times. Research has demonstrated that exercise and good nutrition are both directly linked to our emotional well-being.

It provides us with an outlet for the anxiety and worries we are all confronted with at the moment. We must learn to adapt and be resilient during these challenging times. For those of us who are living in a confined space, it is time to get creative with our workouts. If you are limited to a confined space, no-equipment exercise routines are a great place to start.

Staying Motivated

Don’t let a change in your usual routine leave you feeling unmotivated. Use this time to build a new routine. Our advice is to schedule in your home workout session as if it is a work call or appointment. Your new routine will provide you with the mental strength you need to get through this!

Finally, remember that nothing lasts forever, this too shall pass! Let’s all take inspiration from Mandela as we go forward into this new month and week.

How Boxing Improves Your Life

Boxing is so much more than a high-energy workout and its benefits go beyond the physical and health advantages alone. It is a sport that permeates the four walls of the boxing ring and the benefits gained from stepping into a boxing gym can help improve your daily life. 

Read below for five ways of joining a boxing gym can improve your life:

1. PHYSICAL HEALTH / HEALTHY LIFESTYLE 

First and foremost, boxing has many benefits for your physical health. It is a full-body workout that requires cardiovascular endurance, coordination, agility, strength, and balance. Improved cardiovascular health will protect you from heart disease, burn calories, and help you to maintain your weight.

High-intensity training is also a great way to boost your metabolic rate, allowing your body to keep burning calories long after your workout has finished. By taking part in the sport, sparring and attending classes you will take part in regular anaerobic conditioning of your body. You will become stronger and healthier which will help you to get into shape and in turn help you to face your daily life feeling more energised.

Proper hydration and rest are also part of a boxer’s regime, and these components, when combined with physical exercise, will help your body and mindset to transform. 

2. MENTAL STRENGTH / STRESS RELIEF

Boxing is the ultimate stress reliever and can be a sport which is therapeutic for many. It can be the perfect way to cope with and manage any stress from your daily life. By hitting a punching mitt or bag you can release any muscle tension which collects in your body when you’re feeling stressed – one jab / cross / hook at a time. In fact, research has shown that the act of punching itself releases endorphins in your bloodstream which helps you to step away from the boxing ring feeling more zen. 

Intense physical exercise, such as boxing can also help to improve your sleep which in turn reduces stress on your body and mind and helps you to wake up feeling refreshed and recharged for the next day.

3. BUILD CONFIDENCE 

As well as improving your physical strength and mental health, boxing can also improve your inner strength by enhancing your self-confidence. 

As a beginner, boxing involves you learning how to defend yourself properly. The process of learning to box takes you on a journey of self-discovery and sparring with other members will constantly push you out of your comfort zone. The skills learned will also give you the confidence to step out of your comfort zone in your day to day life.

The more you spar, the more you train your brain to stand and fight, you are training both your mind and body to persist. You will learn about both courage and perseverance during your workout and this will leave you feeling equipped to handle whatever the day throws at you!

As you win fights, this sense of achievement will see your confidence increase. However, when you do experience losses, you will learn how to take these losses on the chin and how to face adversity in your life with patience.

4. HARD WORK AND DISCIPLINE 

Boxing is a demanding sport and requires hard work and discipline from each individual that steps into the ring.

Many of the mental skills you learn through boxing can help to improve your daily life. Understanding your opponents, working on your self-defence skills and working with others are all useful skills which you can take both into your work and social circles.

Boxing teaches you to never give up, to be persistent and to keep giving your best even if someone or something has knocked you down!

5. SOCIAL LIFE 

From the outside, boxing is often viewed as an individual’s sport. In the boxing ring, you are forced to get into your own head and to stay focussed. However, an individual boxer always has a dedicated team around them and an amazing support system.

One of the incredible things about boxing is that, more often than not, you will be training with others. Whether that involves working with someone with the pads or someone holding your feet whilst you are doing situps. 

Having a team around you and working with others is a great way to meet new people. You will meet people with similar interests in a healthier environment than at your local bar. You will build bonds with your sparring partners and be exposed to a network of boxers and coaches who work together. And, at The Ring you will become a part of our community. 

Learning how to box can be empowering both inside and outside the ring. If you’re looking to get physically fit and improve your overall health, take your first step into The Ring! We have many different options for you to choose from

Your Boxing Community in Singapore, The Ring, offers you Muay Thai Singapore, Boxing Classes for Teens, Boxing Classes for Ladies Singapore and much more!

5 Ways To Cultivate Healthy Habits

How many of you have given up on your New Year’s Resolutions by now? You’re not alone! In fact, 80% of people gave up their resolutions by the second week of February.

Whilst those resolutions you made in January may now be a distant memory, instead of giving up on your goals completely why not use this month to give them a reboot and reassess what is and isn’t working for you. 

Who said you can only make goals in January?  Below are our five tips on how you can cultivate your healthy habits for the remainder of the year:

1 – IDENTIFY YOUR REAL MOTIVATION

Know Your Why! Whether it’s the desire to fine-tune your techniques so that you can fight in the ring or to be healthy so that you can take care of your children – be clear, be focused, identify it and write it down.

It might be simple, but writing your goals down could be the key to cultivating that healthy habit you are striving for. People who write down their intentions are 42% more likely to achieve them. By including timelines you will make yourself much more accountable and can keep referring back to the list at times when you’re feeling less motivated.

2 – CHANGE HOW YOU THINK ABOUT CHANGE 

Changing your mindset is not an easy task but if you change your thinking to be more optimistic this can propel you to make more positive healthy choices for yourself. Eliminate any excuses you are making and instead create solutions.

For example, if you don’t feel like going to that boxing class. Show up anyway. Going and committing to the task at hand goes a long way. Overtime both your confidence and your mindset will begin to change, helping you to cultivate your healthy habit.

3 – MAKE IT ATTAINABLE

Set a realistic goal, don’t make it so big that you won’t be able to achieve it as this will only put you off from completing it. Small wins are key here and it’s important to be able to weave them into your daily routine. For example, instead of saying you will workout every day this week, why not say you will train two times for 30 minutes for the first week and start to build your training times up from there.

4- ROUTINE

Did you know that it can take up to sixty days for a new habit to stick? Developing a morning and evening routine could be paramount to you accomplishing your goals.

It’s well known that the most successful people get started with their day before the rest of the world has even had breakfast!. Again, take it in small, achievable steps – set your alarm clock 15 minutes earlier than normal for the first week and continue to do so until you’re waking up in time for that early morning workout session you’ve always wanted to go to.

5 – STAY ACCOUNTABLE

Whether that means bringing a friend on the journey with you, using an app on your phone to track your progress, or joining a boxing gym, find a way to keep yourself accountable. Holding yourself accountable means that on days when you are feeling less motivated, you will be more likely to pick yourself up and continue to cultivate your healthy habit.

Why not join The Ring and let us and our community help you on your fitness journey!

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!

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!

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?

 

Importance Of Core Training In Muay Thai

Also known as the art of the eight limbs, Muay Thai is a combination of some boxing techniques and rapid strikes with the elbows and knees! Every part of your body can be used to attack, which is why many people who practice Muay Thai often develop excellent physical conditioning.

People often mistake the core to be the abdominal muscles, and this results in them neglecting the workouts for the entire core section. The front, sides and back muscles of your midsection are actually all part of your core and are the main source of power for your limbs. Core muscles work together closely to stabilize your body, and a strong core will allow for holistically stronger body.

Combining the strength of your core with the art of Muay Thai, below are 3 reasons why your core matters!

Increased Balance and Stability

In a sport where you consistently receive hard hits on your body, having a strong core will act as an anchor in maintaining your balance. Core exercises often train your pelvis, lower back, hips and abdomen muscles together, and this can result in increased balance and stability during training and fights!

Powerful Strikes

A strong core will ensure a better delivery of punches and kicks, something crucial during sparring or fights. Because the core is your body’s source of power, having strong arms or legs is not enough in attempting to dish out significant strikes. By using the rotational force of your body, you are better able to transfer the power towards the limb and ultimately the opponent!

Resist Better

Very often your mid-section receives the most strikes during a fight, and a strong core will allow for better resilience against the hard knocks. A misconception many have are that Muay Thai fighters only focus on training their punches and kicks, however, strengthening your core muscles through specific workouts can increase your body’s overall condition, allowing you to fight longer without feeling lethargic!

Rather than working out isolated core muscles, it is more effective to holistically strengthen your entire core area through comprehensive trainings! The Ring’s strength and conditioning Coach Dzul notes, “S&C is important for any kind of combat sport. Being good at kicking or punching is not enough if you want to be an all-round fighter.”

Follow these simple workouts below to improve your core muscles!

Planks

Planks activate muscles like your abs, lower back, obliques and glutes for an all-round holistic core muscle workout.

Abs Wheel

This exercise is actually harder than it looks! Aside from toning your abdominal muscles, the abs wheel increases your balance and control!

Medicine Ball

A familiar sight at most gyms, the simple medicine ball is one of the most multi-functional gym item! Overhead ball slams are a great way to start your core training as it not only improves your power, but also trains your abdominal muscles!

Stability Ball

Another balancing workout that improves your core utilizes the stability ball! Use it while doing your basic exercises like sit-ups or push-ups, and find that you will activate more muscles because of the increased difficulty.

Head over to the gym area at The Ring to kick start your core training regime! You can also join our Strength and Conditioning classes every Tuesday and Thursday and see for yourself the wonders of core training and the impact and influence it will have on your Muay Thai performance! Find our full schedule at https://www.thering.sg/schedule/.

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