Instructors share the one goal they’re working to hit before saying so long summer.

MARIA: Bike along the water in Dumbo and get to more parks.

RAD: To eat as many vanilla + sprinkles cones before all the Mr. Frosty trucks disappear.

KELLI: Commit to a 20 minute daily meditation first thing when I wake up. Even before the 6AM!

CHRISTINA: To spend some time at the beach with my pup!

JESS: Start my fall routine now so that once September hits I am already in the swing of things!

GABRIELA: To master the double end bag.

DOUGIE: I used to live on the beach back home and still haven't made it to one since I've lived in NY - it'd be nice to jump in the ocean before summer ends.

SELENA: I want to be able to do a handstand for more than 5 seconds.



Q: Dougie, as an Aussie we feel like you have a real knack for travel. The summer months are filled with weekends away. How do you approach long travel days?

A: A good playlist, good snacks and a fresh pair of underwear.

Q: Jet lag. We’ve all been there. How do you navigate around it?

A: Get a light session in as soon as you land, I find this helps give you a little boost of energy.

Q: When you have busy trip itineraries, do you find time to exercise? How and what does a typical workout entail?

A: Sometimes I don't have a gym and have to get a bit creative. If you have nothing to work with then just bust out a 10 minute butler challenge: as many burpees as you can in 10 minutes.

Q: What’s the best summer trip you’ve taken?

A: Definitely to Croatia, hard to beat the European summer.

Q: Where are you headed to next?

A: I have no idea, that's the exciting part about my work!!


Maria's Guide To A Summer Weekend In NYC

Q: Maria, when you’re not boxing, you’re dancing. So when you’re not chasing the sweat, what’s your favorite summer pastime?

A: My daily schedule involves a lot of physical activity, so when I have time to myself during the Summer I like to take it slow. If I have the time, I can spend hours in the park by the water with a book or walking around Lower Manhattan popping in and out of random stores. It’s a great way to take in the city! Followed by a good outdoor happy hour with friends is key.

Q: Do you have a best kept secret for NYC happenings in the summer? If so, let us in on it!

A: Yes! Read the flyers in parks! Outdoor movies, concerts, dance shows, festivals etc. happen pretty much everyday in NYC in the Summer. I used to just breeze past the flyers that are on park benches, trees, and subways but now I stop to read them because usually there is something fun going on. Also, talk to your neighbor. Word of mouth is still a thing.

Q: How do you escape outside the city?

A: I like to take the LIRR to the beach!

Q: How do you escape inside the city?

A: Growing up in New Hampshire, going to the movies at night in the summer was a popular thing to do, so I like to keep that up living in the city. I spend most of the time outside, but when the sun sets it’s fun to hit up those summer blockbusters with friends.

Q: What’s your favorite movie theater in the city?

A: Alamo Drafthouse in Brooklyn

Q: Favorite outdoor eats?

A: Seamore’s

Q: Lastly, what’s your go-to rooftop situation?

A: Brass Monkey in Meatpacking and the top of the Whitney. I also just love a regular old NYC apartment roof with some beers. #WinTheSummer



Q: Gab, you hail from Portland, OR! Is it safe to say you dig spending time outside? How could we find you spending a nice summer day in NYC?

A: Absolutely! You’ll find me in one of two places: On a bike in the Palisades, or on the sand in the rockaways. Chilling or Chilling…

Q: How do you manage to stay and feel cool during the summer months? Are there certain clothing brands you sweat in or beauty products that you swear by?

A: Chances are if you stopped me in the middle of the street, I’d be wearing something from Lululemon, I’m a huge fan of their cotton tees and tanks - And because I run a hybrid day as a fitness-instructor and designer, commuting by bike in between. I need to keep my outfit changes to a minimum, if it breathes and dries fast, I’m wearing it.

As for beauty products, I carry a rosewater-glycerin spray in my bag at all times. For someone who sweats in the sun almost daily, heat-rash and sunburn need to be cared for quick. Whenever I start to feel like my skin is overexposed, this spray provides quick relief. Also, don't skimp on the sunscreen!

A link to my personal favorite here.

Q: Summer can mean longer days and later nights. Do you have any secrets in getting all the play in but also staying well rested and healthy?

A: So admittedly I let my days go way too late in the summer. I’ve been caught riding back from the beach at 2am and showed up to work the next morning at 9am, I’m no role-model for habitual healthy sleep. BUT! I do make a habit of monitoring how much sleep I'm getting from day to day and I always make sure I never have two late nights in a row, I stay on top of an early bedtime if I really need it by setting alarms on my phone.  

Q: Do you have a morning routine? If yes, what does it consist of and why does it work for you?

A: Well, to be honest...Alarm goes off, I wake up fuzzy-eyed. Focus eyesight on emails that came in overnight ( sound familiar? ) Squeeze half a lemon into a glass of water and make coffee immediately. Only reply to emails after drinking coffee. I start my days like a lot of people, the way I end them is way more interesting. I have a huge notebook next to my bed where I make lists, every night I write a whole page of personal/professional goals to complete for the next day, I leave it open on the table next to my bed, and it's the first thing I see ( post-coffee ) the next morning.

Q: What’s the best piece of health advice you could give to a client? For the summer months or all year round!

A: Live passionately, fall in love with something every day. Sometimes it’s a burpee, sometimes it's burrata. If there's anything I’m here to do as a fitpro or wellness mentor, it's to acknowledge that your health and wellbeing is a process, not a product. Practice working hard, Practice sitting still, turn your phone off, live confidently. This summer, and forever.

Go forth and WIN IT.

Xoxo -G



Q: What first attracted you either to the sport of boxing or to boxing as a workout?

A: After playing college basketball, i was looking for something challenging and skill-based that would keep me motivated. I also loved that it was just as challenging mentally as it is physically - I tend to be a big overthinker, and that’s not a good thing when it comes to boxing so it has helped me work on being present and more confident.


Q: Why do you Shadowbox?

A: I love that Shadowbox is a complete workout - upper body, lower body, core, strength, conditioning and mental toughness.  There are also so many levels to boxing, so it’s incredibly humbling. Once you get the hang of the punches, then you can start working on your speed vs. power. Then there’s defense to think about. Then it’s footwork. Then it’s getting into the mindset of a fighter - it’s never-ending and keeps pushing you!

Q: Can you share a little bit about the first time you experienced the Shadowbox workout? How did you feel after?

A: The first time I was like “WOW! This is legit.” The environment is just so beautiful and made me appreciate the boxing culture - from the photos of Muhammad Ali to the ring, I fell in love. Once I got into the studio, I loved being in a class with other people who were fighting alongside me. Even as strangers, it’s a cool thing to stop and think that there are 39 other people with me in that room. I left the room feeling exhausted, but super empowered and that I can get through whatever is thrown at me.


Q: What physical benefits have you experienced since beginning your boxing training and workouts?

A: I’d say the three biggest things that have improved are my conditioning, my arm strength and my core strength. Punching a bag for 7-10 rounds is unlike any other cardio conditioning i’ve ever done, and makes running and sprinting feel easy. My arms of course feel the burn and also have gotten much more toned. Lastly, the core is used to stabilize your whole body while you’re punching and dodging punches, so I’ve seen a big change in both my core abilities and appearance.


Q: What about the mental or emotional benefits? How does class make you feel and does it differ from how you feel during or following other workouts?

A: There’s nothing more therapeutic than punching a bag when you’re stressed, overwhelmed, anxious, etc. It’s hard to put into words what it does for you, but the best way I can explain it is that it allows me to express myself and gets me so exhausted that my brain doesn’t have the energy to be stressed or worry after a boxing session.


Q: Bad days happen. How do you navigate through them?

A: Yes they do! Boxing usually does the trick for me because of the workout but also because I box with other people who I am inspired by and who I look forward to seeing. I may or may not also grab a donut or croissant after just for the added pick-me-up :)



What does hydrating + pre/post class fuel look like for SBX Instructor, Christina? We chatted about adding BCAAs to her water along with post workout cheeseburgers paired with sangria. Christina shares how she fuels her summer workouts.

Q: Christina, it’s safe to say that your regular day consists of a good amount of sweating. It’s a feat to stay hydrated even when the weather isn’t warm so how do you hydrate in the summer?
A: I always carry a water with me. No matter the time of day I leave the house, I either grab one to go or grab one while I'm out. I feel my best when I drink as much water as possible, I'm a sucker for Sparkling Water. I can drink gallons of the stuff! When I don't feel like drinking a regular bottle or glass of H20, I reach for a Sparkling kind for sure. Adding BCAAs to water is also a must. When I'm sweating, that means I'm losing water, electrolytes, and salt. All play a major roll is staying hydrated. Make sure to grab the right drink when you’re sweating ;-)
Q: Are there any foods you enjoy that help replenish and hydrate you after your workouts?
A: Watermelon is my summer favorite! It's cold, tastes amazing, is loaded with vitamins and water, and of course natural sugars which we also lose when we train and sweat!

Q: How soon before a workout will you eat? What does a typical pre-workout meal or snack look like?
A: I'm either A, eating a protein loaded source or B, I wait until after to eat. Recently I've been rear-loading my meals, meaning I eat at the end of the day, and I feel much better throughout the day. No full-stomach cramps, plus my muscles need the fuel for recovery more post-workout.

Q: Similar question for your post-workout! What can you be found eating right after you train?
A: I'm a huge advocate of eating what you want that falls within the healthy eating standards. I've tried all types of diets. I have a tendency to stay away from gluten, and have noticed I have much more energy and sleep much better! High-protein, low-gluten. A typical meal would be a gluten-free bun cheese burger, fries, and salad loaded with veggies.

Q: When it comes to fueling and nutrition what do you struggle with the most?
A: Candy!! I love candy. I wouldn't say I crave sugar specifically, but I love my Twizzlers. I try my best to stay away from candy because sugar is a major cause for so many diseases and disorders.
Q: What’s a piece of advice you’d give someone who struggles with the same thing?
A: Don't deprive yourself of anything. Also don't diet, change your lifestyle. We want long-lasting changes and habits. If you can sustain the change, try something that you can. I've had a client start to reduce wine, but starting with one day a week. Not everyday! Start small and soon the impossible will be possible!

Q: Finally, what’s your favorite cold or frozen treat? After all, it’s summer!
A: Sangria or Rose! Yeah I love my wine too ;-)



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 ;-)


Celebrating Black History Month

We love reveling in the craft of Boxing and it's rich history. As the final day of Black History Month, today seems a fitting time to acknowledge the contribution of so many great African-American boxers. We encourage all to learn more about the many important historical figures to have graced the ring, starting with the first African-American World Heavyweight Champ and arguably the greatest: Jack Johnson.



The Shadowbox community celebrates the man known simply as "The Greatest".

We encourage everyone to find inspiration in his determination and let his legacy live through us all.

Legends never die...


RIP Nelson Mandela

“I did not enjoy the violence of boxing so much as the science of it...I was intrigued by how one moved one’s body to protect oneself, how one used a strategy both to attack and retreat, how one paced oneself over a match...My main interest was in training; I found the rigorous exercise to be an excellent outlet for tension and stress. After a strenuous workout, I felt both mentally and physically lighter. It was a way of losing myself in something that was not the struggle. After an evening’s workout I would wake up the next morning feeling strong and refreshed, ready to take up the fight again.”

Nelson Mandela
Long Walk to Freedom, 1994