After one of the worst recessions in history that lasted from November 2007 to May 2016, America has seen a steady increase in Jobs and opportunities –especially for young people. 

Speaking of opportunities, I’m glad to see that there are a lot more opportunities open to young people in the sport and fitness industry. Box N’ Burn has also seen steady growth as more young people are taking on boxing certification courses that we offer.

I am now a proud husband and father to three amazing dau...

Back in 2012 at the age of 27, I was on the verge of retiring from boxing, the sport that I had competed in since I was 10 years old. From boxing, I had serious hand problems and it got to the point where I couldn't button a shirt, turn a key, and it was even hard to zip my trousers. It was time for major hand surgery.

At this point I was an undefeated professional boxer, having taken bronze in the Beijing Olympics just a few years earlier, winning 7 national titles and a European Gold medal. I...

After dropping out of college at half way through my Criminal Justice Degree, I knew that I made the right choice. A few months later, I started working out: Running, Zumba, KickBoxing, BodyPump etc. I became really obsessed with Health and Fitness. From there, I wanted to make healthy food choices (I would say just to have the full package).

Fast forward a few years later, something Tragically happened to me. I lost my 16 Year Old son (Kidnapped and Murdered) my whole life just turned upsid...

ZPT: How we set up our programming and why we aren’t your
typical HIIT studio workout.

On the strength side of the Zoom wall our goal is to make you STRONGER and help you move BETTER. You will find that building functional strength will not only enhance your other cardio workouts (cycling, running, etc.) but will make it easier to get through your daily life tasks. We believe the best way to make your body stronger is to separate 'strength' from 'conditioning.' In order to truly get stronger (an...

2 major components to a successful fitness regimen:

• Fun
• Results

In order to have fun, you must “buy-in” to the program, or truly believe it will work, and be doing something you truly enjoy (or will come to enjoy via it’s results).

In order to get results, you must adhere to the program, or exercise, with consistency. To do so, you must be having fun!

Let’s talk about an outlet I (and just about everyone else who tries it) deem incredibly fun, a long term driver of results, and often a ...

When we teach our clients about fitness, boxing, and fat loss, we usually include a lesson about physiology that teaches them that there is never a zero change in body fat levels at any one point. 

We reinforce that EVERYTHING we do is leading us down a path...And you are walking along that path and every time you do something that is aligned with what you want in your life, you are taking a step forward.
 
And to move the needle all we need to do is consistently take 1 little step forward.
 
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Speed Bag

The speed bag improves hand speed, your hand-eye coordination, timing, and helps you to get into the habit of keeping your hands up.

Perfect the striking melody of the speed bag and you will have reached a high level of timing and that is crucial for a successful puncher.

Benefits of the speed bag

• Hand Speed and Punching Power.  Both are required to keep the bag going at a constant rate of speed, as your hand speed increases, so does the power of your punch. 
• Eye-Hand & Foot ...

Punch Harder: Strategies for a More Powerful Punch

Author: Ayad Mirjan, trainer at BNB gym. Follow@Ayad_bnb on Instagram

You do not need to be a boxing expert to know that engaging the hips is as basic to boxing as jumping is to basketball. The hips are integral to throwing a powerful, yet efficient, punch. They are the engines that power the body and make hitting a target with a balled up fist possible.
Mechanically speaking, the hips generate the force that activates the core (abdominals, lum...