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.

​

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
​
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.
​

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.