Cumin Chicken Skewers

Summer is the perfect time to enjoy fresh, delicious meals that are both healthy and satisfying. I wanted to share one of my favorite summer recipes with you.  It’s easy to make, packed with nutrients, and absolutely delicious!

Cumin Chicken Skewers

Ingredients:

  • 2 tbsps Cumin Seed
  • 2 tsps Fennel Seed
  • 1 tsp Sea Salt
  • 567 grams Chicken Breast (skinless, boneless, cut into one-inch cubes)
  • 1 1/2 tbsps Coconut Oil (melted)
  • 2 Red Bell Pepper (medium, chopped)
  • 8 Barbecue Skewers

Directions:

  1. Coarsely grind the cumin and fennel seeds in a spice grinder or with a mortar and pestle. Combine with sea salt and set aside.
  2. In a large bowl, toss the chicken in coconut oil. Add the spices and mix until well-coated. Pierce the chicken and red bell peppers onto the barbecue skewers.
  3. Grill over medium heat for about five to seven minutes per side or until browned and cooked through. Sprinkle additional cumin just before serving (optional). Enjoy!

Download the recipe here cumin-chicken-skewers

I hope you love this recipe as much as I do! It’s a great way to enjoy summer flavors while keeping your meals healthy and balanced.

~ Coach Leon

P.S. If you’re ready to take your summer health to the next level, I’m offering a special opportunity to work with me 1:1 over the next two months. This is a unique chance to enjoy your summer AND achieve your weight goals without restrictive diets or missing out on your favorite foods. I’m only taking on 5 clients this summer, so reply to this email with the word SUMMER to learn more and secure your spot!

Forget dieting tricks this summer.  Do this instead.

Hey there and Happy Summer,

As I write this, it is the Monday after the Fourth of July. I enjoyed some time off and ate well. I enjoyed some good barbeque and a trip (or two) to get ice cream!

But now we’re back to work and back to the real world, right?

Well, yeah, but that doesn’t mean I won’t be enjoying more summer favorites over the next few months…

In my experience, summer is an interesting time for people’s beliefs/behaviors around nutrition…

On the one hand, you have people who completely deprive themselves (granted, this is the minority), and on the other hand, you have people who just completely blow their healthy habits out of the water!

For some reason, most people think you can’t be health/weight conscious over the summer AND still enjoy all those wonderful foods and drinks that come around this time of year…

But they’re wrong!

Now, while you can’t just eat BBQ and ice cream every day and expect to lose/maintain weight, there’s no reason you should GAIN weight over the summer…if you understand how to do things right.

And, NO, I’m not talking about intermittent fasting or some “tricky” way of eating to fool your body…

That goes for counting calories, points, or macros, too. While all of those can be beneficial under certain circumstances, summertime is not the time for that, in my opinion.

So, if you’re interested in enjoying your summer without gaining weight (and even LOSING WEIGHT),

I’m looking for five people who want to work with me 1:1 over the next two months.

This is NOT a workout or meal plan, although I’ll help you with both if you’d like. Oh, and for our convenience, we’ll do everything remotely (phone or video calls and text messages), so summer travel is NOT an issue.

If this sounds like something you’d be interested in, fill out the form below or text SUMMER to 781-253-8778, and I’ll get your questions answered and see if it’s a good fit for you…

Just don’t delay. Because it’s summer, I plan to keep my calendar a little lighter, so I will only take on five clients for this.

~ Coach Leon

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The Power of Core Strength – More Core, Less Back Pain

Unlocking the Power of Core Strength for a Happy and Pain-Free Back

Personal training is a journey that many individuals in Rockland embark on to achieve their fitness goals. Whether it’s to improve strength, lose weight, or enhance overall well-being, the guidance and support of a personal trainer can make a significant difference. One crucial aspect that often takes center stage in personal training programs is core strength development. The core muscles play a foundational role in various movements and activities, impacting physical performance and contributing to a healthy back.

The Importance of Personal Training

Personal training provides tailored guidance and motivation to help individuals in Rockland effectively reach their fitness objectives. With a personal trainer, you benefit from personalized workout plans designed to target your specific needs, whether you are a beginner looking to establish a fitness routine or an experienced individual aiming to break through plateaus.

Additionally, personal trainers in Rockland offer accountability and support, keeping you on track with your workouts and encouraging you to push past limitations. A personal trainer’s expertise ensures that you perform exercises correctly, reducing the risk of injury and maximizing results. Personal training keeps you motivated and engaged in your fitness journey through regular assessments and progress tracking.

The Benefits of Core Strength

Core strength forms the foundation for all body movements, providing stability and support for the spine, pelvis, and shoulders. A strong core enables you to easily perform daily activities, reduces the risk of injuries, and enhances athletic performance. In Rockland, where individuals lead active lifestyles, developing core strength is key to enjoying sports and outdoor activities and maintaining overall fitness.

Improved posture is another significant benefit of core strength. By strengthening the muscles around your spine and pelvis, you can maintain proper alignment, reducing the strain on your back muscles and minimizing the risk of back pain. Engaging in core-focused exercises tones your abdominal muscles and supports your spine, promoting long-term spinal health.

Achieving a Happy and Pain-Free Back

A strong core plays a vital role in preventing and alleviating back pain. By stabilizing the spine and pelvis, core muscles reduce the load on the lower back, helping to distribute weight more evenly and maintain optimal posture. This, in turn, reduces the risk of overuse injuries and muscle imbalances that can lead to back pain.

Regular core strengthening exercises can enhance the flexibility and endurance of the muscles surrounding the spine, promoting better spinal alignment and reducing the likelihood of discomfort or injuries. Whether recovering from a back injury or aiming to prevent future issues, prioritizing core strength in your fitness routine can significantly contribute to a happy and pain-free back.

Incorporating exercises that target the core, such as planks, Russian twists, and bird dogs, into your workouts can help you build a stable and supportive core. Working with a personal trainer in Rockland allows you to receive customized guidance on exercises that strengthen your core effectively and safely, considering your current fitness level and any existing back concerns.

Conclusion

Personal training offers individuals in Rockland the opportunity to enhance their fitness journey under the guidance of experienced professionals. By prioritizing core strength through targeted exercises and personalized workouts, you can improve your overall physical performance and enjoy the benefits of a happy and pain-free back. Investing in your core strength today can lead to a healthier, stronger tomorrow. Explore our Thrive Jump Start by taking the first step towards a stronger core and a happier back. This personalized training program is a perfect introduction for you. Your journey to a fitter, stronger, and pain-free self starts here!

The powerful benefits that women get with lifting weights

The power of strength training for women

Many myths and misconceptions about fitness can deter individuals, especially women, from exploring certain types of exercises. One prevalent myth is the fear that lifting weights will make women bulky. Fitness experts have debunked this misconception time and time again, yet it continues to linger in the minds of many. As a premier gym offering personal training services in Rockland, we believe it’s essential to address this misconception and shed light on the benefits of weight training for women.

The Importance of Personal Training

Personal training plays a vital role in helping individuals achieve their fitness goals. Working with a personal trainer provides a plan & strategy tailored to your needs and abilities. Whether you’re new to fitness or looking to take your routine to the next level, a personal trainer can provide the guidance and support you need to succeed. In Rockland, where the fitness scene is vibrant and diverse, personal training offers a personalized approach to achieving your desired results.

One key advantage of personal training is having a professional by your side to ensure you’re performing exercises correctly and safely. This not only maximizes the effectiveness of your workout but also helps prevent injuries. A personal trainer can help you stay motivated, set realistic goals, and track your progress.

The Benefits of Weight Training for Women

Weight training is a valuable component of any fitness routine, regardless of gender. For women, weight training offers many benefits without causing the bulky physique that many fear. Contrary to popular belief, women have lower levels of testosterone, the hormone primarily responsible for muscle growth, making it difficult for them to achieve a bulky appearance through weight training alone.

Instead, weight training for women results in a toned and sculpted physique. By incorporating weights into your routine, you can increase muscle strength, improve bone density, boost metabolism, and enhance overall functionality. Not only does weight training help you achieve a leaner look and contributes to better posture, increased energy levels, and a reduced risk of injury.

The Importance of Fat Loss

When it comes to fat loss, a combination of cardio, strength training, and a balanced diet is key. While cardio exercises help burn calories during the workout, strength training, including weight lifting, is crucial in increasing muscle mass. This is significant because muscles are more metabolically active than fat, meaning that the more muscle you have, the more calories your body burns at rest.

Furthermore, strength training can help you preserve lean muscle mass while losing fat, preventing your metabolism from slowing down as you reduce calories. This is essential for sustainable and long-term fat loss. In Rockland, where individuals increasingly prioritize health and wellness, understanding the importance of incorporating strength training into your routine is key to achieving your fat loss goals.

In conclusion, lifting weights will not make women bulky. On the contrary, weight training is a powerful tool that can transform your body, health, and overall well-being. Working with a personal trainer to incorporate weight training into your fitness regimen can unlock a new world of possibilities and achieve results you never thought possible.

Are you ready to debunk the myth and embrace the benefits of weight training? Join us at our gym in Rockland and get started with the Thrive Jumpstart Program (learn more at southshorefit.com/thrive). The Thrive Jump Start will introduce you to our personal training system so that you can begin your journey to reach your goals effectively and efficiently!

The Power of Accountability: Your Secret Weapon for Crushing Goals 🎯

Accountability is a simple yet mighty force that can supercharge your journey to a stronger, healthier you. In this post, we unpack the magic of accountability and show you how it can transform your “meh” into “heck yeah!” 💪

Hey there, fitness enthusiasts and goal-getters! 😄

Today, we’re diving deep into accountability – a simple yet mighty force that can supercharge your journey to a stronger, healthier you.

Have you ever signed up for a gym membership with the best intentions, only to let it collect dust like that old treadmill in your garage? 🤔

You’re not alone. But don’t worry, because we’re about to unpack the magic of accountability and show you how it can transform your “meh” into “heck yeah!” 💪

What’s the Big Deal with Accountability Anyway?
Let’s cut to the chase. Accountability is like the friendly ghost of fitness – it’s there to haunt you (in a good way!) until you get your butt off the couch and into those workout clothes. It’s like a gentle nudge or, shall we say, positive peer pressure that propels you towards your goals. 🌟

Think about it. When flying solo, it’s easy to hit snooze when the alarm goes off for that early morning run.

But if you knew your buddy was waiting for you, shivering in the cold – that’s a game-changer. That’s the beauty of accountability: showing up for yourself and not letting down your gym pal or coach who’s rooting for you. 🏋️‍♀️🏃‍♂️

Accountability in Action at BeFit South Shore
Here at Be Fit South Shore, we’ve cracked the code on accountability.

Our secret sauce? Scheduled workouts and accountability coaches.

We encourage our clients to plan their week, mark their calendars, and make a date with their fitness goals. And guess what? It works! 📅✅

But that’s not all. Every client gets paired with an accountability coach to help track progress, cheer them on, and give that extra push when needed. It’s like having a fitness fairy godmother (or godfather) in your corner.

And let’s not forget about the power of an accountability partner – your workout buddy who’s in it with you, through the sweat and the smiles. 🤝

Hope is a great example. She has her sister as her accountability partner. The combination of her assigned accountability coach here at the studio and her sister makes for a powerful one-two punch.

Embrace Your Accountability Style
So, you’re thinking, “Sounds great, but what’s my accountability style?”

We’ve got you covered. Whether you vibe with a coach keeping you on track or prefer a friend (or even a frenemy) who challenges you to be your best, the key is to find what lights your fire. 🔥

Maybe you thrive on a little friendly competition, or perhaps you need someone to serve up some tough love.

Whatever floats your fitness boat, there’s an accountability strategy for you. And if you’re new to the accountability game, fear not! It’s all about trial and error until you find that sweet spot. 🎉

At Be Fit South Shore, we’re all about crafting an accountability program that’s effective and a blast to be a part of.

Because let’s face it, reaching your goals should be as fun as rewarding. So, if you’re ready to take the plunge and give accountability a whirl, grab one of our VIP passes, and let’s see if we can make some magic together. 🌈💪

Remember, every journey starts with a single step. So why not make that step an accountable one? We’re excited to see where it takes you! 🚀

Until next time, keep moving, stay laughing, and embrace the power of accountability! 😉👋

Why Embracing Change is Your Secret Weapon to Fitness Success 🏋️‍♂️✨

Plateaus happen! Have you ever found yourself in the gym day after day, only to feel like you’re running (or lifting) on an endless treadmill that’s going nowhere fast? Well, you’re not alone! It’s time to talk about why change isn’t just good—it’s essential for smashing through those pesky plateaus and keeping your workout fresh and effective.

Busting Through Plateaus: The Nemesis of Progress 🚧
OK, so we know that plateaus happen. It sucks when it happens, but it isn’t the end of the world.

Plateaus are like unwelcome party guests who overstay their welcome. But here’s the deal—when our bodies get too comfortable with our routine, they snooze on the progress front.

That’s why we must keep them guessing with variety in our training modalities, timing, and tempo. It’s time to shake things up and show those muscles who’s boss!

Fresh Workouts, Fresh Motivation: Keeping the Spark Alive 🔥
Doing the same old exercises can be as dull as watching paint dry, yet many people do it. So many people I talk to explain what they do at the gym. I go on the treadmill for 20-30 minutes, hit a few machines that “I know” how to use, and if I’m not super sweaty, I head back over to an elliptical machine. Rinse and Repeat.

And let’s be honest, this approach can quickly become a snoozefest, our motivation packs its bags and says, “I’m outta here!”

At Be Fit South Shore, we want to help you keep the spark alive. We incorporate a variety of training methods and occasionally mix in some games to keep you guessing.

And, of course, take the skills you learn in the gym and venture outside the gym’s four walls. Keep it fun and fresh, and watch your motivation soar!

Last but not least, let’s get deep for a moment. Fitness isn’t just about the aesthetic of abs, arms, and butt—it’s about connecting with our physical selves on a spiritual level.

Developing that mind-body connection is like discovering a secret superpower.

With mobility work and mindful training, you learn to start flexing those small muscles you never knew you had, improving flexibility, balance, and mindfulness.

AT Be Fit South Shore, our training will involve mobility work and an exploration of varying movement patterns and planes—forward, backward, sideways, and even diagonal—to truly become one with your physical vessels.

So, there you have it!

Change isn’t just a nice-to-have; it’s a must-have in your journey to fitness greatness.

Now, mix it up, and watch as you break through barriers and reach new heights.

Remember, your body is an amazing machine, and with a little variety, you’ll be unstoppable! 💪🌟

Unlock a 14-Day Training Pass with us by CLICKING HERE

Unlocking the Powerhouse: Creatine Unveiled! 🏋️‍♂️💥

Creatine supplementation is one of the most talked-about and researched supplements in the fitness industry. Whether you’re a seasoned athlete, a gym newbie, or just someone curious about optimizing your health, this post is for you. Let’s energize our knowledge and understand if creatine can be a game-changer in your training and overall well-being. Buckle up; it’s time to supercharge your fitness journey! 🚀

What Exactly is Creatine? 🧐🔬
First, let’s define our hero of the day: Creatine is a naturally occurring titan in your muscle cells, known for its incredible ability to produce energy when you’re giving your all during heavy lifting or intense exercise sessions.

But there is more to it than that, creatine is more than just a workout buddy. It’s chemically akin to amino acids—the building blocks of protein—and your body can synthesize it from two different amino acids, glycine and arginine. 🥩🍤

About half of your body’s creatine stash comes from the red meat and seafood you consume, and the other half is created in your liver and kidneys.

And here’s a fun fact: a whopping 95% of creatine is stored in your muscles as phosphocreatine, with the rest chilling in your brain and testes.

Supercharging Your Performance with Creatine 💪⚡
Here is how creatine helps. When you amp up your phosphocreatine levels through supplementation, you boost your body’s capacity to produce more ATP (adenosine triphosphate). Think of ATP as the high-octane fuel that powers you through the hardest parts of your workout, lifts, and jumps.

More ATP means more energy, more strength, and improved recovery after a workout.

But that’s just the tip of the iceberg!

Creatine also comes to the rescue by enhancing your workouts in the following ways:

  • Increasing workout volume, which is a critical factor for muscle growth over time.
  • Boosting satellite cell signaling to support muscle repair and growth.
  • Raising levels of anabolic hormones like IGF-1, which are crucial for muscle development.
  • Enhancing muscle cell hydration for that muscle-pumping volumization effect.
  • Reducing protein breakdown, thus helping you maintain and build muscle mass.
  • Suppressing myostatin levels, a protein that can hinder your muscle growth potential.

The Extraordinary Benefits Beyond Muscle 💡🧠
Creatine isn’t just about muscle.

It’s a cerebral champion too! Your brain loves creatine as much as your muscles do, as it also stores phosphocreatine and needs buckets of ATP for peak performance.

Research, including animal studies, suggests that creatine can be a beacon of hope in neurological conditions such as Alzheimer’s, Parkinson’s, ALS, and more. Human studies show that creatine can boost brain function even in healthy adults, especially for our vegetarian friends and the wise crowd of older adults.

Speaking of vegetarians and older adults, these groups might find creatine supplementation especially beneficial since their diets may lack sufficient natural creatine sources. So, whether you’re a herbivore looking to level up your mental and physical game or a silver athlete seeking to maintain your zest for life, creatine might just be your new best friend.

And the best part? Creatine is one of the most cost-effective, potent, and safest supplements on the market. When it comes to choosing a type of creatine, creatine monohydrate takes the crown for its proven track record and reliability.

So, there you have it, folks! I hope this post has sparked your interest and helped you decide whether this supplement deserves a spot in your health and fitness regimen. If you’re ready to elevate your training and well-being, creatine might just be the ticket. See you on the training floor, where we’ll turn our ambitions into achievements! 🌟🏋️‍♀️

The Truth Behind Glute Gains 🍑

Busting Booty Myths: 🍑 Hey there, fitness friends and booty builders! If you’ve been searching for the perfect peach, you’ve probably stumbled upon a mountain of myths about the best way to train your glutes. Today, I’m here to set the record straight and give you the lowdown on what’s true and what’s not. So buckle up, because we’re diving deep into the world of booty myths and facts!

Spring is the time of year when we start thinking about the warmer summer months, time spent at the pool or beach. At Be Fit South Shore we kick off our Booty Boot Camp 3.0 starting on April 2nd.

So how do we create a strong and toned back side? Well for one, sign up for Booty Boot Camp and we’ll reveal all the secrets. But in the meantime, here are some Booty myths.

Myth #1: Squats are the Secret to a Bigger Butt
Let’s talk squats – they’re often hailed as the holy grail of booty-building exercises. But here’s the real scoop: while squats certainly strengthen the lower half, they’re not the MVP of glute growth. To truly target the tush, it’s all about variety. Mixing in exercises like deadlifts, hip bridges, and hip abductions can take your glute gains to the next level.

But before you start squatting until you drop, remember that genetics play a crucial role in the shape and size of your derrière. If a bodacious backside doesn’t run in your family, you might have to work a bit harder. However, don’t lose hope! Muscle hypertrophy is on your side. With consistent heavy lifting and a focus on gluteal muscle fibers, you can still score some serious gains. Just remember – it’s a marathon, not a sprint!

Myth #2: Fake It ‘Til You Make It?
Now let’s address the elephant in the room – or should I say, the illusion of a bigger booty. You’ve seen the Instagram poses, the strategic angles, the “pop the booty” stances. Sure, an anterior pelvic tilt and a well-placed leg can make your butt appear plumper in photos, but it’s all smoke and mirrors (and potentially a real pain in the lower back).

When the camera clicks off and you’re back to real life, those temporary tricks won’t hold up. And let’s not even get started on more drastic measures like surgery, which can come with hefty costs and health risks. Is the pursuit of the perfect posterior really worth all that? I’ll let you be the judge of that.

Myth #3: Eat More to Score More… Butt?
Finally, let’s chew on the idea that simply increasing your calorie intake can lead to a bigger booty. Spoiler alert: there’s no such thing as spot gaining. Eating more without a plan might just result in overall weight gain, without any guarantee of where those extra pounds will land. Your body isn’t a master sculptor that can direct fat to your glutes on command.

The real deal? A combination of balanced nutrition and purposeful exercise is your ticket to changing the shape of your butt. It’s all about the harmony between eating well and moving smart. So, if you’re looking to enhance your assets, focus on fueling your body right and engaging in targeted workouts that promote growth in all the right places.

There you have it, folks – three common booty myths thoroughly debunked! Remember, building the butt of your dreams is about more than just squats and calorie counting. It’s a journey that involves patience, smart training, and a dose of reality. Keep these truths in mind, and you’ll be well on your way to achieving your glute goals with your health and happiness intact. Until next time, keep it peachy! 🍑💪

The Core: Unveiling the Powerhouse of Your Body

Your Core is one of the most commonly discussed yet often misunderstood parts of the body in fitness. Whether you’re a fitness enthusiast, a seasoned athlete, or just beginning your journey into a healthier lifestyle, understanding the core is fundamental to improving performance, stability, and overall bodily function. So, let’s cut through the noise and misconceptions and get to the heart of what the core is and why it’s so important.

Defining the Core Beyond the “Six-Pack”
When most people hear ‘core’, they immediately picture chiseled abdominals. However, the core is much more than just the front-facing abdominal muscles that comprise the coveted six-pack. The core is, in essence, the center of your body. The structural nexus connects your upper and lower body, ensuring that your movements are coordinated, balanced, and strong.

The core comprises all muscles attached to the pelvis and spine, wrapping around your torso. These include but are not limited to the rectus abdominis, obliques, transverse abdominis, erector spinae, and multifidus. But that’s not all; it also involves muscles that stabilize the hips and shoulders, such as the gluteal muscles, hip flexors, and even parts of your chest and back muscles. These muscle groups work in concert to support virtually every movement your body makes and play a crucial role in your posture and balance.

Core Training: More Than Aesthetic Appeal
When you train with us at Be Fit South Shore, you can rest assured that we will build and strengthen your core. We emphasize the importance of engaging the core beyond pursuing aesthetic goals. For instance, a simple exercise like the bicep curl is often seen as a way to develop arm strength. However, when performed with a focus on engaging the core, the benefits extend far beyond the biceps. The core’s strength and stability enable you to perform such exercises more effectively and safely, minimizing the risk of injury and improving overall performance.

Understanding the core involves recognizing how these muscles work together as a cohesive unit. It’s not just about having a strong core; it’s about having a coordinated core. Whether you’re lifting a heavy box, swinging a golf club, or even just standing up from a chair, your core is actively working to stabilize and support your body.

Core Performance: Strength, Endurance, and Hypertrophy
When discussing fitness performance, it’s imperative to address three key concepts: muscular strength, muscular endurance, and hypertrophy. Muscular strength is the relative measurement of the amount of force you can exert or the amount of weight you can lift. A strong core means more than just being able to do a high number of crunches; it’s about the overall ability to exert force through your torso.

Muscular endurance refers to your muscles’ ability to remain active for an extended period without succumbing to fatigue or exhaustion. A core with good endurance allows you to maintain proper posture and form throughout your daily activities and during prolonged physical activity.

Lastly, hypertrophy pertains to an increase in muscular size and development. While often associated with bodybuilding and aesthetics, hypertrophy of the core muscles also translates to improved function and stability, especially when coupled with strength and endurance training.

In conclusion, the core is not just a single muscle or a visual trophy of fitness; it’s a complex system that plays a vital role in every movement your body makes. Training the core is about building a foundation for a stronger, more resilient body capable of moving better, with fewer aches and pains, and improved performance in all aspects of life. So, the next time you hit the gym or roll out your yoga mat, remember the power of the core and give it the attention it deserves.

Get Started with an Assessment and V.I.P. Treatment
Whether you are new to fitness or a seasoned professional we start all of our personal training clients with a movement session.

Going through this process helps us to identify strengths, weaknesses, and areas in which a person may be compensating. You can grab a complimentary V.I.P. Pass at https://southshorefit.com/start-here-VIP

The Strength Behind the Strike: Why Kickboxers Need Strength Training

Kickboxing is a great cardio sport that will help your body burn fat. If you have been doing it for a while, you understand that kickboxing isn’t just about technique—it’s also about power.

Strength, speed, and endurance are the trifecta that distinguishes a good fighter from a great one. Let’s break down why integrating weight training and bodyweight exercises into your routine can be a game-changer for your performance.

Attention Members of ATCK Fitness Kickboxing unlock a FREE 30-Day Strength & Plyo program at Be Fit South Shore (click here)
The Power of Plyometric Training
To start with, let’s talk about plyometric training. This dynamic exercise is about fast, explosive movements crucial to a kickboxer. Unlike the controlled environment of weight training, plyometrics push your body to exert maximum force in brief, intense bursts, closely mirroring the actions in a fight. This type of training enhances your power and improves your balance, body awareness, and core stability—essentials for throwing kicks on one leg.

In our boot camps and small group personal training sessions, we incorporate plyometric exercises such as jump rope, step jumps, box jumps, burpees, and medicine ball slams. These movements are invaluable for boosting your overall body strength, focusing on the glutes, hamstrings, quadriceps, and, not to forget, the anterior and posterior chains that keep you balanced and stable.

Weight Training: The Foundation of Muscular Endurance
Now, let’s lift the veil on weight training. There’s a common misconception that lifting heavy could be detrimental to a kickboxer, particularly before a fight due to potential weight gain. Yes, muscle does weigh more than fat, but that’s where the strategy of your training regimen comes into play. By concentrating on lower repetition sets with appropriate weights, you’ll be focusing on strength gains without unnecessary hypertrophy, which occurs when muscles are under tension for extended periods.

Neural strength training, which emphasizes the nervous system’s role in generating power, is particularly relevant for competitive kickboxers. It’s about finding that sweet spot where you’re building strength and muscular endurance through weight training without compromising your kickboxing technique or risking injury. Remember, the aim is to add strength while minimizing unnecessary body weight to remain quick and agile in the ring.

Speed, Agility, and Functional Training
Fartlek training—a term that might sound amusing but is taken quite seriously in sports—is another gem in the kickboxer’s workout arsenal. This form of training is unpredictable, keeping both mind and body on edge, which is exactly the resilience a fighter needs. Imagine pushing a prowler sled with varying weights, doing pull and drag movements, and engaging in sprints and shuttles, often interspersed with exercises like burpees. This not only builds endurance but also prepares you for the unpredictable nature of a fight.

Finally, let’s touch on functional training, which is all about being agile and aware of your body’s positioning. Through compound movements that mimic daily activities or sport-specific actions, you’re essentially training your body to move, twist, turn, jump, and squat with purpose. You’ll be honing your footwork, reflexes, and punching power using tools like agility ladders, reflex balls, and resistance bands. This comprehensive approach aims to build strong, lean muscles and enhance muscular endurance, making you a formidable force.

If you have participated in a kickbox fitness program and are looking to round out your training in a way that will help you build strength and muscle to complement the speed and agility work, then you need to come check out Be Fit South Shore.

While we won’t have you hitting anything, we will help you build lean and toned arms and legs, a firm stomach and dramatically improve your power. By incorporating plyometric training, weight lifting, and functional training, you’re taking your training to a new more successful level. Remember, it’s not just about fighting hard; it’s about fighting smart. Train purposefully, and you’ll see the results where it truly counts. Keep at it, warriors!

Attention Members of ATCK Fitness Kickboxing unlock a FREE 30-Day Strength & Plyo program at Be Fit South Shore (click here)