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Q&A WITH MARIA


What’s the best piece of advice you’ve ever received?
The really frustrating moments are the opportunities to learn the most.


If you could have a dinner with anyone (dead or alive) who would it be?
Prince. Even though I’d be very nervous the entire time.


Describe your perfect day.

Well first of all it would be warm and sunny. I’d wake up (late) to have coffee, pancakes, and bacon. Hit up a work out with friends. Walk around the West Village stopping at my favorite places. I like going to the riverside parks and laying out, playing frisbee, or volleyball with friends. And then after I would enjoy a nice little happy hour!


Why boxing?
I was so intrigued with boxing from the very first Jab I threw. I love the rhythm and stamina that it requires. I love the mental concentration it demands. And I love that there is a lesson in every boxing workout. I’ve learned lately that the more I relax and let go, the faster I can go. It’s a beautiful sport and there is something in it for everyone!


What’s a piece of advice you’d give to your younger self?
Enjoy where you are and take your time!

What is a habit you’re proud of breaking or want to break?
I’m working on being less apologetic and being confident in asking for things I think I need and deserve.


Who is your hero?
My family. That’s a lot of people haha. But I think as a unit I admire how strong, resilient, and open my family is. They taught me to be tough and go after what I want even if it’s not always pretty!


How do you deal with criticism?
I’ve been a dancer my whole life, which means I am used to getting “notes” on everything. I love constructive criticism. I found a balance between knowing what I am good at and feeling confident, but also being open to criticism. This skill has helped me grow as an instructor, a dancer, and a person. Know what you want to take out of the criticism and be a sponge because there is always something to learn. I practiced not taking it personally and being happy and open to learning something.


What is the most memorable Shadowbox class you’ve taken or taught?
The most memorable Shadowbox class that I have taught was at the DUMBO studio, I think it was my second week. It was when the nerves of being new went away and things really started to click. I remember talking to the clients after class about how much they enjoyed it and that truly meant the world to me. I’ve been a paying client before, so it was so rewarding to feel like I gave a class that people loved and had a great time in. Especially on a Saturday!


What’s your favorite pre-workout meal?
Rad.Nutrition has an awesome Pre-Workout supplement. It’s great for the energy and focus required in boxing and for me, dancing, but it doesn’t make me jittery like coffee sometimes does. I really trust this brand and the people that make this product. Plus, it’s delicious. For food, I’ll eat something light like a banana or an apple with peanut butter. My post-workout meal is a bigger deal, I can’t work out on a full stomach. After working out, I’ll have eggs, a sandwich, or anything with a good source of protein. Honestly, I eat things I enjoy and don’t stress or plan over food too much! Sometimes an old fashion peanut butter and jelly or yogurt and granola makes me feel the best!


What’s your vice?
Food-wise? definitely doughnuts. I also have a terrible habit of staying up too late watching television!


Besides boxing, what’s another activity or sport that you enjoy?
I am a professional dancer with Elisa Monte Dance in NYC, so whenever I am not boxing I am usually taking ballet or rehearsing. I also love swimming and think it is one of the best things for the body!


When in need, where do you search for inspiration or motivation?
I find a lot of inspiration and motivation in music. I’m also a big walker. So a great playlist and some time to go for a stroll and reset my brain usually gives me that boost I need to get out of a funk.


What’s the best compliment you’ve ever received?
I liked when someone told me there was nothing forgettable about me! I think that’s a good thing...



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5 Reason why it's important to Retract Your Punches


What does it mean to 'Retract Your Punch'?
It's the motion of quickly and strongly bringing your fist back to your face after you throw it out for a punch. 
It's a common mistake to think the hard work is done once you make contact with the bag, but that's only the half of it. Here's why bringing your punch back to your face is just as important as throwing it out...


1. The faster you retract your punches, the more speed and power they will carry.

2. When your punch feels more like a 'pushing' motion (rather than a 'snapping' motion), you're wasting energy and exposing yourself to pre-mature muscle fatigue.

3. Quickly retracted punches will set you up for better a defensive position.

4. You improve core strength by retracting your punches, as the motion requires engagement of your deep core muscles and stabilizers.


5. Retracting your punches quickly requires a strong flex in the wrist upon contact with bag, which protects your hands and arms from injury.


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Shadowboxer of the Month

Meet Mindy.


Hometown? Brookline, Ma.

Profession? Accessories Designer 

Why Boxing? boxing provides a great outlet to work out all of the stressors of the week. I also enjoy the challenge of hard cardio mixed with mastering the coordination for all of the combinations. 

Favorite Punch? I'm a combo girl...jab cross baby! 

What do you do when you're not boxing When I'm not at work or working out, I am chasing around my toddler and preparing for my second child due this August. In my spare time (if I can find any...) I enjoy working on my new-found hobby of carving animals out of fruits and veggies. My son gets a kick out of them but they also encourages him to eat healthy. 

How do you balance family, work and working out? Balance comes from finding the time. Fitness has always been an important aspect in my life...and having a child was not going to change that. If it means an early morning or late evening class...I find the time to make it work. It's not about what is convenient...it's about carving out the time. I want my son (and future son) to see how important physical fitness is, and it's my job to be that role model for them.

What's Your Motto? "look good, workout good". I have a massive obsession with leggings. You will never find me in basic black leggings...the louder the pattern or color the better! 


*While Mindy continues to Knock It Out while pregnant, please talk to your doctor about the right fitness regimen for your pregnancy.



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Q&A with Christina




What’s the best piece of advice you’ve ever received?

Have faith, and don't stop smiling!


What’s a piece of advice you’d give to your younger self?
Worry less and love more, way more. Worry is pointless, because if you have control why worry about it, if you don't have control, why worry about it. You're a natural fighter who always makes it work. Trust yourself, and love yourself more!


If you could have a dinner with anyone (dead or alive) who would it be?
My family! I don't get to spend as much time with them as I'd like. They are the most important people in my life and always will be!


Describe your perfect day.
After a good night of sleep, breakfast in bed ;-) Walk by the river or beach with my pup where I'd meditate and write in my journal my goals for the day. I'd take class or train after that for a couple hours. Good food, time in the sun, good wine, and good company! Any sort of physical activity is always a must do. I like to be active whether I'm teaching or just in my free time. Playing sports or games is always fun and makes me happy! Ending the day with a good meal, some dancing, and maybe a good movie is always great! I also love BBQ’s! Puttting one on myself or going to one is always a blast!


Why boxing?
Boxing is an incredible discipline. It requires focus and insane control! I've always wanted to learn how to punch properly, but for the right reasons. The power behind a punch is no joke. The power behind controlling yourself when you have that power is no joke. The empowerment you feel from this sport is invigorating and makes me feel alive!


What is a habit you’re proud of breaking or want to break?
Caring too much about those who don't care about me. Done and done.


Who is your hero?
My parents without a doubt! The strongest and most inspiring and loving humans I'll ever know!


How do you deal with criticism?
There is something you can learn from even the most negative criticism. It just depends on how open you are to learning. Take the positives and run with it!


What is the most memorable Shadowbox class you’ve taken or taught?
There was a Friday night After Dark Class I took with Julian and Rad. Jeremiah was the instructor! The energy in the room was incredible! There's nothing like having two fighters next to you in class! It's inspiring and invigorating! I'm lucky to have such colleagues I get to work with!


If you had a day off with no responsibilities, how would you spend it?
At the beach with good food, good company, good music, games and


What’s your favorite pre-workout meal?
Beef Jerky hands down!


What’s your vice?
Candy and Sleep ;-) Twizzlers are my favorite!


Besides boxing, what’s another activity or sport that you enjoy?
I love sports in general but I really like training with kettlebells! It’s my favorite training tool!


When in need, where do you search for inspiration or motivation?
My close friends and podcasts! I love to listen to podcasts!


What’s the best compliment you’ve ever received?
'You inspire me!' There's a lot of people we have the opportunity to help. When I can actually do that in a positive way, I feel accomplished as a trainer. My roll here isn't about how my work makes me feel, it's about how it makes others feel!





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Instructor takeover: Rad

What’s the best piece of advice you’ve ever received?
“Trust the process” I’ve always expected a lot of great things out of myself and would get disappointed when things weren’t going my way. Hearing this has taught me to be more patient, not only with myself but with everything else around me. Every bump on the road is just another lesson towards growth and improvement.  


If you could have a dinner with anyone (dead or alive) who would it be?
Uff tough one.. Bob Marley, Just to listen to his wisdom. Or JLo -wink wink-


Describe your perfect day.
My perfect day: I would get up around 7am and get a good 3 mile jog, then hit the Jungle Gym at the park for a good workout. Then I’d go back to my apartment and relax over some coffee and tv. Later in the afternoon I’d kick it with my friends for a while have some good laughs. And to finish it off I’d have a good dinner at a nice restaurant and get home where I’d sleep like a baby.


Why boxing?
Boxing is just such an amazing sport to me. It's one of the few things that actually challenges me to push myself as hard as I can and I’m always up for the challenge. There’s always something to learn and always something to improve on. You just gotta love the sweet science.


What is a habit you’re proud of breaking or want to break?
Lol eating junk food for breakfast lunch and dinner. Glad I’ve broken out of that one. Makes me feel so much better.


Who is your hero?
My Mother. She’s the hardest worker I know and always finds a way to accomplish anything.


What’s a piece of advice you’d give to your younger self?
Focus young man, Focus. Work now play later and not the other way around.

How do you deal with criticism?
Love it! It’s always good to hear because you can learn from it and see things from a different perspective.


What is the most memorable Shadowbox class you’ve taken or taught?
My first class ever was interesting haha! What a wreck! Now it’s always good to look back at all the improvements I’ve made since then. Giving myself a good pat on the back.


If you had a day off with no responsibilities, how would you spend it?
Watching childhood cartoons, old gangster movies and comedies while eating cereal in bed.


What’s your favorite pre-workout meal?
I usually like to work out on an empty stomach. If not i’ll keep it light with some fruit.


Besides boxing, what’s another activity or sport that you enjoy?
Soccer because it’s challenging and also really helps my footwork. And Basketball because it’s always fun to yell “Kobe!” as you shoot a fadeaway jump-shot.


When in need, where do you search for inspiration or motivation?
When i need inspiration I always think back at where I started, and then think of how far i’ve come.


Best Compliment You’ve Ever received?
Being told that thinking of me brings up the thought of old love songs

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WORLD HEALTH DAY

SBX Intstructor's best health advice.

"When you're under the weather eat a red bell pepper! They’re full of Vitamin C and they're pretty tasty too." -Rad


"When my mind is stressed or overwhelmed that's when my body gets hit the hardest. I either get sick or injured. I think it's important for people to identify an activity or routine that they can turn to to let the body and mind recover. They're so connected! Stress and worry can break a body down- so in addition to eating well, exercise, and sleep- don't forget to find moments to blow off steam, whatever that may be for you!"-Maria


"When you first wake up in the morning, drink a full glass of water before anything else! I actually drink a full glass with an emergen-c instead of coffee every morning." - Jess

"You could have the best diet and workout regiment in the world and if you don't prioritize sleep, none of that matters. P.S. 5-6 hours doesn't cut it! " -Kelli


“You are exactly where you need to be.” -Gabi

"By eliminating coffee from my diet, my anxiety levels and skin dramatically calmed down. I replaced my caffeine intake with black tea and have noticed a natural energy."-Julian

"Eat well. Travel often." -Jeremiah


"Call your Parents more &  Drink more Water." -Jaws

"Don’t take yourself too seriously, be sure to laugh everyday." Annah




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5 Reasons Why Your Boxing Stance...




is Crucial to Your Craft...

1. Keeping your fists up and your elbows in allows for a quicker reaction time when throwing punches.

2. Carrying your weight on the balls of your feet and maintaining a bend in your knees will lend itself to better balance and quicker footwork.

3. Engaging your core creates a strong foundation for any movement you make.

4. Relaxing your shoulders saves energy and allows you to fully rotate your punches.

5. Centering your bodyweight allows you to shift your energy and transition seamlessly from speed punches, to power shots, or to defense at any given moment.

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STRONGHER Women's Day event!


RESERVE YOUR BAG! EMAIL DUMBO@SHADOWBOXNYC.COM

Join us on International Women's Day for a celebration of our female community.
What: A special Shadowbox class and post-class panel discussion.
Meet our roster of influential women, refuel with @cleanfooddirtycity bites + take home a killer swag bag. All class proceeds will be donated to a local women’s nonprofit.



DETAILS

When: Wednesday March 8th | 7:30pm-9:30pm
Where: Shadowbox Dumbo | 55 Prospect st Brooklyn NY 11201
Join us: $34 bag reservation Email to reserve your bag: DUMBO@Shadowboxnyc.com
Hurry! Space is limited. 


 
PANELISTS
Heather Hardy: 
Undefeated (18-0-0) professional boxer holding the WBC International Female Super Bantamweight title. Heather is also a single mom and boxing trainer living and working in Brooklyn, New York.
Lily Kunin: 
A plant-based cook and health coach in New York City, Lily is passionate about good food that makes you feel as good as it tastes. On March 7th, Lily will be releasing her first cookbook, Good Clean Food.
Bianca Rothschild: 
Entrepreneur. Yogi. Writer. Meditator. Bianca has studied consciousness and self-awareness for over 20 years, and sees entrepreneurship through the lens of the hero’s journey. Also a futurist she extends this journey beyond the personal, to the global challenge of creating a new paradigm world where we all can thrive. 


SPECIAL THANKS TO:
Sweat Cosmetics | Fleabags | Clean Food Dirty City | Thinx | Outdoor Voices

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SATISFIED NEVER

because goals shouldn’t have an end date.

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Shadowboxer of the Month

Meet Shirel.
HOMETOWN?
Brooklyn, NY ????????

WHY BOXING?

There is something incredibly empowering about the strength, endurance, agility and confidence you can gain through boxing. Something training with Jaws Nelson taught me in particular, has been to find balance between power and quickness in order to achieve efficiency through my strength and fluidity in my movement. It's become my mantra throughout all my training, even outside of shadowbox because it has allowed and inspired me to become a better and more focused athlete.

FAVORITE PUNCH?
Lead hand hook. I usually like to set it up with a combo ending on a cross. It's my favorite and probably most powerful punch.

WHAT DO YOU DO WHEN YOU'RE NOT BOXING?
Full time Legal Manager at American Express. Occasionally I can be found puppy sitting, casually napping, doing a ton of cycling and spinning and training for my next big race!

WHAT'S YOUR MOTTO?
"Hard work makes the dream work." I repeat this a lot, internally, mostly as a reminder that no one will ever fight for me the way I can fight for myself and I truly believe that we have an incredible amount of power to achieve our goals but that can only be done by staying hungry, always, and working hard.

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