Mike Wong first met Coach Alex in 2012 when Mike attended a corporate bootcamp class at his work. When he found out Alex was not only a fitness trainer, but a boxing coach, he immediately had to start going to the gym.

Mike has followed boxing his entire life, and had a background in martial arts as a kid. So getting back into a contact sport like boxing that included discipline, technique and patience was an easy decision.

Mike: There are always nerves and intimidation factors to deal with going to a new gym. But the folks at Undisputed alleviated that pretty quickly. It didn't take long to feel comfortable and become a regular.

Mike: I feel fitter, faster and stronger. My confidence has grown and I'm better looking too (if that is even possible). I've learned over the last several years that the work never stops. You can always get better, learn more, get fitter. Now, I'm much better at jumping rope. I enjoy running now, because I hated running previously. All my boxing skills and abilities are improved after the last 8 years.

Mike: I'm old. My goals are to stay "young" for as long as I can so that I can keep up with my kid and the younger folks I train with. Being a part of the Undisputed family have helped me do this.

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At Undisputed, we're always looking for new members who are interested in building their confidence, fighting competitively or just improving their overall fitness. If you're interested in joining the fight, check out our pricing page.

Written by Coach Alex Legault
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The high number of COVID-19 cases in Alberta have locked down gyms temporarily. But don't let that prevent you from staying active. The weather is changing, the sun is shining and it's a great time to get outdoors and get some fresh air while burning some calories.

During the summer, it's often easy to grab some friends and have a pick-up game of basketball, soccer or just throw a football or frisbee around. It's all exercise and all part of staying active. Go for a run, walk or bike ride with your family. 

Fitness can be done anywhere with very little equipment. In this case, when in Rome, train like the Romans do. Keep it simple, and get back to the basics.  This means moving your body. Squatting, running, reaching and jumping. These are all things that can be done without any equipment. So if you don't want to commit to buying weights, here are some ideas to get you started.
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In Calgary, there are a number of outdoor running tracks available for public use. Click here for a list of tracks near you.

1. 100 metre sprints.
2. 50 metre walking lunges.
3. 50 metre long jumps.
4. 20 x Sit Ups
5. 200 M run.

​Repeat and see how many sets you can do in 35 minutes.

Bring a skipping rope and some resistance bands and head to your near by school playground.

1. 2 minute jumprope.
2. 10 x bicep curl with the resistance bands.
3. 10 x back rows with the resistance bands. (Wrap the band around a pole, soccer net, bench, etc.)
4. 5 x monkey bar pull ups.
5. 5 x push ups.
6. 10 x shoulder presses with resistance bands.

Repeat this five times. It's a great little burner and will take about 30 minutes.

Running is an easy activity that takes no equipment and is a great way to build your stamina.

1. Run 5K.
2. New to running? Here are a couple of steps (excuse the pun) you can take to build up your running ability.
   1. Start with a 2 minute job - 1 minute walk.
   2. Move toward a 10 minute job - 1 minute walk.
3. Tempo run. Run as fast as you can for 1 km and take 2 minute breaks in between. Do 3 to 5 rounds.

In these times, its important to improvise and be resourceful. Here are a few exercises you can do on a park bench.

20 x Step ups.
10 x Split Squat each leg. (Put your back foot on the bench and lunge your knees towards the ground)
10 x Tricep dips.
12 x Bench push ups.
10 x Bench jumps (Jump onto the bench with both feet)
10 x walking lunges each leg.
45 second plank.
Sprints.

​Repeat this circuit 10 times - it isn't your average walk in the park.

​How can you say no to an outdoor workout when the sun is out?

• Stay hydrated, drink lots of water.
• Grab your comfortable shoes.
• Dress appropriately for the weather.
• Wear sunscreen.
• Bring music.
• And ensure you have a piece of fruit or a protein shake for your post workout meal.

Looking for more workouts? Sign up to Undisputed By Alex for a number of online workouts.

Throughout my years as a boxing coach, I have been asked several questions that relate to training. I get pulled aside, receive text messages, phone calls, and emails from people who are new to boxing, thinking about starting boxing, and folks who are looking to fight competitively. And a lot of them ask the same questions. In this blog, I will highlight some of these frequently asked questions and provide advice, tips and how you can turn your goals into reality.

Boxing is a progress. Some people can take a fight in as little as 3 months, some in a year. But timing is not the important part. The most important part is getting in ring shape, learning the basics,  and understanding the sport. You're not going to come into the gym on day one and start sparring, but if you dedicate your time in listening to your coaches and practicing the most basic of moves and combinations, you can work towards building your confidence to accept your first fight.

The short answer is "yes, boxing can help you lose weight".

Weight loss is a science. Surely you've heard that you need to consume less but burn more calories. The most important part is correctly fuelling your body. Counting macros is a great way to ensure you are burning fat but putting high quality food into your body to help fuel your workouts.

Here is a great resource on how to track your macros and calorie intake.

If you're looking to cut weight for a fight or build your stamina, running long distances and incorporating short sprints can help you build that fighter physique and stamina you need to compete.

And don't forget about water. You should be drinking at least 2L for the average person but anywhere upwards of 3L for athletes.

You've heard the adage, "hit and don't get hit". Offence wins fights, but defence keeps you fighting. Footwork is one of the boxing components that is most understated. Being able to move correctly will help you increase your punch percentage, while also increasing power. And it will also help you avoid taking hits and giving your opponent points.

Check out our on pivoting, practice this to help you create opening and avoid punches.

If you're looking to lose weight or improve your general fitness, you will need to train at least 3 times/week. But if you're a fighter and looking to compete competitively, fight camp could include training 6 times/week and sometimes 2-3 per day. And it's not all just boxing training. You need to work on several different components.

• Boxing
• Conditioning
• Running
• Mobility
• Mental training (reading, puzzles, etc.)

This depends on your lifestyle. 1 rest day or 1 active rest day per week is good for your body. Listen to your body. If you're hurt, adapt to lighter activity on your rest days. 

What's most important is sleep. Research states that if you average less than 5 hours of sleep a night can break down your body. 8 hours is ideal, but sometimes unrealistic. Be sure to focus on good habits, and one of them being creating a sleep routine to optimize your body at rest.

Your jab will win or lose fights. It's the set-up punch and it can also get you out of a situation. My coach, the late Kevin McDermott, would always say "When in doubt, jab out". 

Every time you train, whether it's on the bag, sparring or shadow boxing, focus on your jab and how you can better throw it more efficiently. Twist your body, make it snappy. 

Check out this on how to throw a jab to the head and to the body.

Knowing that you have a date to go into a ring and try to hit, score points or knock someone out can be a very stressful and anxious feeling. I've won 3 National Titles and I still get nervous.

What I tell my fighters is to visualize. Visualization is something that unused for a lot of athletes but can help in any sport. I get my athletes to go into the ring, stare at the turnbuckle, and visualize their entire fight day. Thinking about waking up and what your breakfast will be. Think about how you're going to feel and how the rest of your pre-fight routine will be. For boxers, I want them to think about the first three combos they're going to throw at their opponent and drill them into their minds over and over so when the bell rings they feel as if they had already been there. 

You're always going to be nervous before a fight. That's a good thing.

Have any more questions?
​If you have any questions about boxing or fitness, send an email Coach Alex