Posts tagged #boxing

Is Boxing for You? | Why YOU should add it into your weekly training plan!


Due to the apparent combative nature of boxing, it’s often viewed as a aggressive sport. However, more and more people are picking up the boxing gloves and getting some punches in, and for good reason!

From burning fat to gaining strength to reducing stress and so much more, boxing provides incredible benefits for the body and mind. So, if you’re a human (which we’re guessing you are cuz you’re reading this post) who’s yet to step into one of our boxing fitness classes, you might want to give it a try!

Not only is boxing a strength and cardio workout in one, it's the best way to get in tune with your inner badass. If that's not enough to convince you to add boxing to your regimen, these FAQ’s below will have you itching to put on a pair of gloves.

It’s Not All About Fighting

Many people have a misconception that boxing is only about fighting.

More than anything, boxing is an incredible form of movement. Just like kettlebells, it gets the entire body and mind working together in sync. In fact, boxing has shown up in many different gyms and fitness studios for its fat-blasting and body-sculpting benefits. However, that’s not all it’s good for. Boxing is a holistic form of exercise that engages the whole person, and at FH we see how the benefits of boxing transition into our clients lives outside of the gym. So, whether you want to compete or simply get in an awesome workout, boxing may be your missing fitness link.

Benefits of Boxing for all Humans

Boxing is not just a “man’s sport.” Here are some reasons why everyone should give it a go:

Aerobic Conditioning

It's not uncommon to see a boxer glide around the ring covered in a sheen of sweat. That's because boxing is such a physically demanding sport, especially on the heart and lungs. The minute-long rest between rounds in a boxing match is barely enough time for the competitors to catch their breath.

All of the huffing and puffing that comes along with throwing punch after punch is building your cardiovascular system over time. The better shape your heart and lungs are in, the healthier you are.

When your lungs and heart are stronger and better at pumping blood around the body, you feel the effects in your daily life. Your body recovers from stress faster and physical exertion, like walking up stairs, seems easier. You can also sleep better and are less at risk for heart attacks and stroke. In other words, boxing could be a life saver.

Fat Loss

Boxers are notoriously lean athletes. Part of the reason why they have so little fat on their bodies is that boxing is a weight-class sport. In a weight-class sport you have to fight people who are around the same weight as you, so the goal is to be in the lightest weight class possible.

Boxers would be naturally lean even if they didn't need to make a certain weight class. That's because training like a boxer can make you burn around 30 calories per minute. With 30 minutes of intense boxing, you could burn up to 900 calories. Even if a boxer wants to gain weight, he would have a hard time because he uses so much energy in training.

Losing fat from your body makes your healthier and less likely to suffer from things like heart disease, type 2 diabetes and even joint pain. Of course, not everyone needs to lose fat, but if your doctor tells you that you're overweight it would be a good idea to pick up boxing.

Muscle Gain

In the same sense that it's tough to box and not lose fat, it's hard to keep off muscle. In boxing you quickly snap out a punch with all the muscles of your lower and upper body, then retract it and move around. You're constantly pushing muscles to their maximum power and speed.

Boxers have wiry muscles that help them create enough power to use their fists effectively. Having more muscle mass can increase your life expectancy, help prevent type 2 diabetes and improve your life by making you stronger and more capable. It can also make you feel more attractive and boost your self-esteem.

Stress Relief

While being chased around a ring by an opponent desperately trying to hit you is not at all calming, training like a boxer can be. Exercise, in general, has a stress-relieving effect as because it triggers the feel-good hormone, dopamine, to be released. Boxing is also particularly de-stressing because you can punch things and work off pent-up aggression.

Typically a boxing workout involves hitting a heavy bag, a lighter speed bag and working with focus mits. Punching inanimate objects is a great way to release any built-up energy from anger or stress. The best part is that you can't hurt anyone if you punch boxing bags. Relieving stress can lower your blood pressure and make you feel happier -- all the more reason to go box.


In preparation for her wedding, Molly, Owner of FH, incorporated boxing twice a week into her strength training plan. Here is a sample training plan that Molly followed for 12-weeks to get in the best shape of her life. Combine this training schedule with a stellar mindset, nutrition and sleep plan and you’re on your way to ultimate epicness.

Sample 12-Week Training Plan:

  • Monday: FUELstrong class + 20min walk/jog

  • Tuesday: Kettlebells and/or Boxing class

  • Wednesday: FUELstrong/Yoga/Off

  • Thursday: Kettlebells and/or Boxing Class

  • Friday: FUELstrong + 20min walk/jog

  • Saturday: Gym Class Heroes + Barbells

  • Sunday: Yoga/Walk/Get outside/Off


CURRENT BOXING SCHEDULE at FUELhouse (subject to change with the plan of adding additional classes for Spring 2019)

  • MONDAYS: 7:30PM





  • SUNDAYS: 8:30 AND 10:30AM

Posted on March 10, 2019 .

ALL NEW Evening Boxing Conditioning Classes!

We’re so excited to announce that we’ll be adding more boxing classes to the mix.

Starting on October 8th, 2018, we will be hosting Monday and Wednesday evening boxing classes at 7:30pm with Coach Chelsea!

Please take a moment to learn a little more behind Chelsea’s ‘WHY’:

The best decision I made this year was when I joined FUELHouse in April 2018. I was initially drawn to the House because I knew Margaret, a badass boxing instructor, coached there, and I liked the class variety. I can do barbells and boxing AND yoga? Sign me up!

What kept me coming back, and what I instantly fell in love with, was the FUELHouse culture. It was inclusive, supportive, and so, so, friendly. I knew the coaches had my back (especially at the squat rack), my peers had no problem saying hi or offering advice to a newcomer like me, and Molly was always there with a big smile and a HI! This sounds corny but it felt like family.

I’ve been to several wonderful gyms in Seattle and one of my favorite things to see at the gym is participants, especially young women like me, putting in the work in a challenging, and sometimes intimidating, environment. Watching people go from seeing an obstacle as something overwhelming to approaching it as a challenge they can rise up to meet is an incredible experience. I love seeing people learn to rely and depend on themselves as the powerful humans that they are. I see this element at FUELHouse at every single class. Participants are building themselves physically and mentally, and growing amazing relationships with one another as well. To be able to own your own space and realize your potential and strength is rare and powerful. To be able to do that in a space that encourages each participant’s individual growth and empowerment is a beautiful thing. This is why I keep showing up. - CHELSEA


Posted on September 24, 2018 .

Boxing Workouts: Layers of Strength and Skill!

At a glance, a Boxing Fitness Class may look like everyone’s doing the same thing at the same level. They may all be delivering 1‐2 combinations on the heavy bag, over and over and over. Look closely, though, and you’ll see a broad range of skill, finesse and power. Everyone is strengthening back, core, arm and leg muscles. Everyone is getting a cardio workout. But some boxers are focusing on remembering which punch is the 1 and which is the 2. 

Posted on March 16, 2016 and filed under Coach's Tips.