Instructors share their favorite summer things, personal goals and best advice on how-to make the most of your summer.

JAWS: Drink that water! Work out with a buddy, or roll deep and work out with your squad.  Friends who sweat together stay together.


JEREMIAH: Set mini goals throughout the week. Something along the lines of working out 5x a week or 2x a day M-TH and use the weekends to travel or enjoy the weather with your friends and family! WORK HARD PLAY HARD.


GABRIELA: Morning sweat-sessions are key! Ride a bike over the GWB. Go to free concerts in the park. Get on your roof and cook something! ( & stay hydrated for all of this ;)


JESS: Try to get your workout in first thing in the morning because you’ll be too tired in the afternoon AND you’ll feel good all day long - making plans to workout with a friend helps, too!


OLIVIA: hydrate!!! When it gets hot out we often feel sluggish and moving the bod becomes more of a task. Put some cut up fruit in your water to change it up and keep things interesting. Sometimes I leave mine in overnight in the refrigerator - It tastes good too :)

ANNAH: Play outside! Join a rec sports league, rent a citibike, go on a hike, WALK EVERYWHERE & Popsicles :)

RAD: Find activities that you love to do, and try your best to stay away from routines. Try new things to do at least once a week to keep it fresh and eventful. Wear good shades and remain cool even when the weather isn't! ;)


JULIAN: To make the most of the summer, actively seek events that encourage you to get outside. My goals are to continue training and elevate myself to the next level. Try working out with a friend and exchange workouts together. One of my favorite activities was dog walking for a shelter!!


KELLI: Sweat often, see new places, and stop to smell the rosé.


MARIA: goals for the summer: stick to an activity that gets me up and out early, so I can enjoy the full day.


DOUGIE: Reward good behaviour ! My favourite thing to do is go out for a big breakfast after an early morning workout.


CHRISTINA: Take advantage of the beautiful weather to get moving and stay focus on your fit goals! Workout early in the day before it gets too hot, the heat can train us of our energy! 20 minutes of healthy sun time helps too! Vitamin D is proven to raise healthy hormones to help us feel amazing, fight disease, and increase athletic performance! Get to class and you won't be disappointed ;-)


Shadowboxer of the Month:

Ryan Foley

: Glen Ridge, New Jersey

WHY BOXING: Boxing is the ultimate symphony of movement. It is the truest marriage of sport and art that demands attention to detail and comfort in failure. There is no such thing as perfection in boxing; success comes to only those who find passion in both repetition and competition.

FAVORITE PUNCH: Slip right cross.

WHAT DO YOU DO WHEN YOU'RE NOT BOXING: Drawing, painting and indulging in the rich culture of New York City: comedy shows, concerts and of course the best grub in the world!

WHAT'S YOUR MOTTO: Be passionate. Be optimistic. Be grateful.




That time I “accidentally” punched Julian when he was holding mitts for me :) - I have a video!


GAB: Subbing the 8:30pm After-Dark Classes in Flatiron. WHAT A CREW :)

JEREMIAH: Moving here from CA and instantly being welcomed with open arms from our SBX community and family.

OLIVIA: When Julian, Rad & Ryan doubled my 4:30/5:30pm and brought the energy! OH and Sunday TKO crew. You guys rock!

JAWS: 2 years ago when I taught my first SBX class...time flies when you're having fun.

RAD: One of my favorite memories would be the first time I climbed onto the ring to spar with the rest of the shadowbox instructors and having all of our clients around watching us do our thing.

JULIAN: Every time Juju on that beat came on, Myself, Mary and whomever was down would break into choreography at Flatiron.

MARIA: Surviving 7ams with Jeremiah.

CHRISTINA: I'd have to say the one memory that stands out is our team training session with Heather Hardy! Epic!

ANNAH: It's hard to choose just one! I'd have to say anytime i'm feeling super low energy or dragging before teaching a class... Without fail, I always end up coming out of the class SO amped off of everyone's hardworking, sweat-dripping energy, it's truly the best high. 




Olivia’s Mom: “Be yourself. You can’t be everything to everyone!”

Kelli’s Mom: “A hand written thank you note...always.”

Christina’s Mom: “How you respond to life's tough challenges is totally up to you... you can laugh or cry.  I choose to laugh.

Julian’s Mom: “Believe in yourself, own the dream and it will happen.”

Jess’s Mom: "Let it go! And have a glass of wine."

Rad’s Mom: "Don't make me angry."

Gabi’s Mom: “1) work hard, play harder. Stay true to you.

2) don't wear vertical stripes.”

Maria’s Mom: “Take time to enjoy what you're doing"

Jaws’s Mom: “Call me more, and drink more water.”

Annah’s Mom: “Stretch after working out!”

Jeremiah’s Mom: "Save your money and stop buying shoes."



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...


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'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.


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!


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


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.


STRONGHER Women's Day event!


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.


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:
Hurry! Space is limited. 

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. 

Sweat Cosmetics | Fleabags | Clean Food Dirty City | Thinx | Outdoor Voices