Category: Motivation

  • Level Up Spartan Team

    Level Up Spartan Team

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    The Level Up Team crushed their first Spartan Race on September 11th 2021 at the Nationals Stadium Park in DC.

    The team signed up way back in January in anticipation of an April event. Due to the pandemic, the race got pushed months later in September. Nevertheless, the team continued to prepare in Fight Camp Strength & Conditioning Class and also biweekly at Bowie HS to sprint on bleachers. 

    For the majority of us, the Spartan Race event was our first obstacle course race ever. Slowing down so much during the first waves of the pandemic was a motivator to sign up for the race. We wanted to try something new, do something while fights were postponed, push ourselves mentally and physically.

    Off the gate, the team started coasting through the arena and breezed through the first obstacles like the weighted Jump Rope! 

    The team would go on to complete the 5K course. They sprinted through the stadium, up/down the stairs and tackled the following obstacles:

    6ft Wall, Sandbag Carry, Hercules Hoist, Jerry Can Carry, Monkey Bars, Spear Throws, Multi Rigs, A Frame Cargo, Cord Crawl, 7ft Wall, Z Wall, Pipe Lair, Atlas Carry, Slam Wall, 4ft Wall Overs, Box Jump, Rope Climb, Weighted Burpee, and finally the heavy bag Gauntlet. 

    The team is excited to participate in more Obstacle courses like Spartan Race and plans on preparing for the upcoming race year. Next up is training at NinjaBe in Columbia! 

    If you are interested in preparing for an adventure/obstacle race and test your mettle, a fantastic place to train is in Level Ups Fight Camp Strength & Conditioning class Monday through Thursday at 5pm and every Saturday morning at 9:30am.

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  • Functional Fitness at Level Up

    Functional Fitness at Level Up

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    Functional Fitness

    By Nikki
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    Our Level Up Fight Camp class focuses on improving our strength and conditioning through a combination of weight training and high intensity interval training (HIIT). With both weights and HIIT, our Coaches focus on our functional fitness. What is functional fitness?

    Functional fitness exercises train our muscles to work together to perform everyday activities, like carrying groceries and lifting a car seat in and out of the back seat. In other words, the exercises mimic movements that we commonly perform at home, on the court, or out in the world. By training our muscles to work together to perform these movements, we improve our core stability, strength, flexibility, and balance—all of which can help prevent injuries.

    For example, imagine picking up and moving some heavy moving boxes. If you bend over and only use your back in lifting the boxes, you could end up straining your back or worse. But, if you have taught and strengthened your muscles so that they work together, you are more likely to lift the boxes correctly—by squatting down and using your legs and glutes to lift the weight. 

    Examples of functional fitness exercises include squats, lunges, push-ups, bent over rows, deadlifts, planks, goblet squats, and, yes, the dreaded burpees.  Sounds like a normal day at Fight Camp!
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  • 2020 SUPERlatives, Coaches Awards, and More!

    2020 SUPERlatives, Coaches Awards, and More!

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    Every year, we take a moment to recognize our members. We are so very grateful for all of you. We appreciate all the hard work, effort, and laughs that you bring into our Level Up community. Thank you for making 2020 so meaningful and trusting us to reach your fitness, boxing, and Muay Thai/kickboxing goals. 

    We could recognize every single one of our members with an award of some sort. But without further ado…
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    The 2020 Level Up SUPERlatives!

    The Super Clean Award: Leo

    The Busy Bee Award: Liz

    The Iron Man Award: Nikki and Christian ‘Tank’

    The Biggest Motivator Award: Cam

    The Mr Fitness Award: Raul

    The Ms Fitness Award: Latoria 

    The Community Award: Johnese

    The Most Socratic Award: Shola

    The Super Positive Award: Isaac

    The Most Punctual Award: Steve L.

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    The 2020 COACHES Awards!

    STUDENT OF THE YEAR – Leo

    COMPETITOR OF THE YEAR – Christian ‘Tank’

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    BOXING

    BOXING STUDENT OF THE YEAR – Nate

    Runner Up – Gael 

    MOST IMPROVED IN BOXING – Raul
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    MUAY THAI / KICKBOXING

    MUAY THAI / KICKBOXING STUDENT OF THE YEAR – Da’john

    Runner Up – Yasmin

    MOST IMPROVED IN MUAY THAI – Imani
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    FIGHT CAMP

    FIGHT CAMP STUDENTS OF THE YEAR – Aryn and Anthony A

    Runners Up – Deon and Liz

    MOST IMPROVED IN FIGHT CAMP – Andrew W
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    INTRO PROGRAM

    MOST IMPROVED IN INTRO PROGRAM – Xari
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    VIRTUAL TRAINING

    VIRTUAL STUDENTS OF THE YEAR – Milton and Agnes

    MOST IMPROVED IN VIRTUAL BOXING – Mike G  

    VIRTUAL MUAY THAI / KICKBOXING STUDENTS OF THE YEAR – Steve R 

    MOST IMPROVED IN VIRTUAL MUAY THAI / KICKBOXING – Vera   

    VIRTUAL FIGHT CAMP STUDENT OF THE YEAR – Susan   
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    YOUTH STRIKING

    STAY TUNED…
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    TOP 15 MEMBERS WITH THE MOST CLASS CHECK-INS OF 2020

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    FIGHT CAMP

    1. Aryn 
    2. Anthony A.
    3. Liz
    4. Andrew W.
    5. Scarley
    6. Deon
    7. Latoria
    8. Nate
    9. Robert S.
    10. Raul 
    11. Chellie
    12. Stallings Bros
    13. Nikki
    14. Christian ‘Tank’
    15. Chinedu

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    BOXING

    1. Christian ‘Tank’
    2. Nate
    3. Leo
    4. Gael
    5. Juan
    6. Kareem
    7. Steve
    8. Aaron
    9. Raul
    10. Christian
    11. Shola
    12. Ahmad
    13. Isaiah
    14. Adriel
    15. Liz

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    MUAY THAI / KICKBOXING

    1. Da’John
    2. Leo
    3. Christian ‘Tank’
    4. Rosita
    5. Jason
    6. Shola
    7. Yasmin
    8. Ryan
    9. Isaac
    10. Marlon 
    11. Trey
    12. Imani
    13. Thomas B
    14. Cam
    15. Nauman Bros

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    VIRTUAL TRAINING

    1. Milton
    2. Michael
    3. Mike G.
    4. Agnes
    5. Vera
    6. Steve
    7. Susan
    8. Patrick & Caitlyn 
    9. Danielle 
    10. Rosita

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    Although still relatively young, here are the TOP 10 YOUTH STRIKING Members with the most check-ins of the last 9 months:

    1. Kamden
    2. Ianell
    3. Vicente
    4. Shelley
    5. Lamont
    6. Jawuan
    7. Erick
    8. Jesus
    9. KJ
    10. Collin

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    CONGRATULATIONS to all of our members! The coaches are so proud of you. Lets keep this momentum going throughout 2021.

    ~Level Up Gym
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  • LEVEL UP Turns 7!

    LEVEL UP Turns 7!

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    Coach Jason Farrell: ‘we are a group of people that like what we like unapologetically, and can fight our asses off’

    Nikki
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    On August 1st, 2020, Level Up celebrated its 7th year anniversary.  We asked Owner and Head Coach, Jason Farrell, about the last seven years as well as his vision for the next seven. Check it out!
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    Nikki: First, congratulations on the 7-year anniversary! That is quite the accomplishment, especially in the ultra-competitive fitness industry. What do you attribute to the gym’s staying power, and of what are you most proud?  

    Coach Jason: I know it sounds obvious and corny, but Hard Work, and Determination is what keeps us open. It’s been 7 years of non-stop hurdles. Since day one we have been presented with obstacle after obstacle. I’ve always met them head on, and treated them like learning experiences. The goal is to set the gym up to not keep running into the same obstacles over and over. I think we have done a good job of that.

    Owning any small business is going to come with its challenges. So they weren’t unexpected. I will admit though that I thought when we made it to the end of the lease at our Bowie location, we were headed for smooth sailing. I truly believed there was nothing left that could be thrown at me that we hadn’t already beaten. I was incorrect haha.

    We attempted to negotiate staying in the Bowie location, but that property management company is impossible to work with. Luckily, we had some time to figure things out. The location we had decided to move to was in Upper Marlboro. I honestly wasn’t super happy about the location, but the actual facility was set up very similar to our gym in Bowie. So, I thought that would be an easy transition for the students. Our Bowie gym was a really cool spot, and I know our members, staff, and even I wouldn’t be happy in a location that wasn’t similar. All of a sudden, the owner of the property we planned to lease just vanished on us. So, to be safe, I started looking again but we were short on time. So, I had to figure something out quickly.

    I had looked at the location we were in now, but wasn’t really sold on it. It was completely different. A bunch of walls were going to have to come down, another bathroom was going to have to be built, etc. They assured me the work could be done fast enough for us to move in though, and I liked the location much better so I decided to move on it. We signed the papers, and started getting ready to move, then the next obstacle, they needed to get a bunch of permits that were going to bring the work to a halt. Initially they said it still would only be about a month. So, I convinced our Bowie location Property Management to let us extend for one month, which they made as difficult as possible.

    Then the month went by, still no permits, and no way to extend again, I started looking for temporary locations for us to run our classes out of until they could get things done. Beco our current Property Management Co. did step us and set us up with the temporary spot we were in until they could get us moved. That location became another obstacle being that it was not at all what people were accustomed to. We lost a major chunk of our membership during our time there. We were only supposed to be there a month or so, but ended up being over 6 months. We limped through that one, looking forward to moving into our permanent location by January, and looking forward to having our members come rushing back into the new location, and also get all the new members we typically get at the start of a new year. Unfortunately, the gym wasn’t ready in time for that, but we still were excited to make our final move when the time came.

    In the middle of March, we got our latest obstacle. The COVID scare at first to me seemed like something that was being blown out of proportion. I didn’t plan to close at first, but after speaking with some friends in Italy about how bad things were over there, I realized we were in for some trouble. A few days after the Pandemic started Beco gave us the keys to our new facility haha.

    That’s been the story of the gym off and on, obstacle after obstacle, but like I said, I faced them head on, and kept pushing forward until I beat them. I’m very grateful to my wife Erin who stepped up tremendously during this time. Without her I wouldn’t have made it this far into this obstacle, and we are still in it. But I think we are navigating it pretty well. We are rebuilding the team, and running the gym in my opinion better than it’s ever been run before.

    So I think what I’m most proud of is the fact that we are still here. I don’t think very many people would have made it this far facing what I have faced. I believe with all my heart that it would break most people, and the proof lies with all the people that quit along the way. For me, I feel like I made a commitment to this team I built, and I plan to see it through no matter what. I’m proud of that.
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    Nikki: As a small business owner, I assume you must be nimble and always plan for the unexpected. But I also assume a global pandemic was not on your list of worries for 2020. How has the pandemic changed the gym and how have you reimagined the gym and its classes in the “new normal?”

    Coach Jason: Like I said above I definitely was not prepared for this Pandemic. The silver lining though is the Virtual Classes. I don’t think it’s something I would have ever thought to do on my own, but I think it’s a great addition to our gym. I’ve always heard from people over the years “if you had a gym in (insert random town here) I’d come there to train ”. So these Virtual Classes have made that possible.

    The other thing I really like about it is the added value it brings to our current members. So now if you get stuck at work, or if you are sick, you can either tune in, or participate from anywhere in the world. Or if you aren’t able to make it at all, the classes are recorded and then emailed at the end of the week. So you can go back through them if you want to do them on your own at home, or if you missed them you can see what we did. Or even if it was just a class you really liked, and you want to practice it more you can do that.
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    Nikki: What makes the Level Up community so special?

    Coach Jason: To me what makes it special is that I feel like people feel comfortable being themselves there. I really like how many Comic Book, Video Game, Anime, etc fans we have. I hoped that the name Level Up would be like a beacon to people, and it definitely has been over the years. A quick scroll through our social media and I think people know what to expect.

    At the same time, we are one of the best Muay Thai and Kickboxing gyms in the US, and even the World. Not to mention by far the best in Maryland, and we don’t just claim it. We have the accolades to prove it. We have won more State, National, and International titles than any other gym in Maryland, by a lot. We are the only gym to win medals at the IFMA Muay Thai tournaments in Maryland. I could go on and on about what we have accomplished in a short 7 years. That is something else that makes me proud, and what makes us special is that we are a group of people that like what we like unapologetically, and can fight our asses off.
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    Nikki: Where do you want Level Up to be in 7 years?

    Coach Jason: In 7 years we will have checked off the last few things on my list of achievements as a coach. There will be a few more Level Up gyms being run by students that came up here at the HQ. And last but not least, we will be crushing whatever obstacle 2027 has in store for us.
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  • Top 5 Reasons to Level Up Through Fight Camp

    Top 5 Reasons to Level Up Through Fight Camp

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    Top 5 Reasons to Level Up Through Fight Camp

    By Nikki Clowers

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    [av_iconlist_item title=’5. Improve your cardio health ‘ link=” linktarget=” linkelement=” icon=’ue806′ font=’entypo-fontello’ av_uid=’av-92sxuq’]
    Our classes are a mix of High Intensity Interval Training (HIIT) and Cross Fit. The interval training, which are cornerstones of HIIT and Cross Fit sessions, boost cardio-respiratory health compared to continuous forms of exercise. And, interval training can burn as many calories as much longer training sessions. [1]
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    [av_iconlist_item title=’4. All of the exercises can be modified to fit you.’ link=” linktarget=” linkelement=” icon=’ue856′ font=’entypo-fontello’ av_uid=’av-8811le’]
    New to training? Getting back to exercise after many years? Recovering from an injury? Pro fighter? No problem.  Our Coaches can modify each exercise to the level of fitness of each team member.
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    [av_iconlist_item title=’3. Develop an internal clock. ‘ link=” linktarget=” linkelement=” icon=’ue862′ font=’entypo-fontello’ av_uid=’av-66f82q’]
    Most of the intervals are 30, 45, or 60 seconds long. The idea is that you will push yourself as hard as you can during this interval, then have a short break for recovery. And, believe us, when you are doing 45-second intervals of push-ups, your body will quickly learn when 45 seconds should be up!
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    You’ll notice that a lot of our exercises focus on your body’s core—which includes your hips, glutes, abs, lats, and obliques. Having a strong core is not only critical for fighters, it is important for everyday living—strengthening these muscles will help improve balance and take pressure of your lower back, both of which can prevent injuries. 
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    [av_iconlist_item title=’1. Train with a team. ‘ link=” linktarget=” linkelement=” icon=’ue80b’ font=’entypo-fontello’ av_uid=’av-35mwf6′]
    Working out alone can be boring. And let’s be honest: we tend not to push ourselves as hard when we are on our own. But working out with a team, you’ll have structure, accountability, and motivation.  Our Fight Camp team welcomes everyone and celebrates everyone’s progress and successes.
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  • Determination and Discipline

    Determination and Discipline

    Determination and Discipline

    Coach Erin & Coach Jason at in Minsk, Belarus 2017 for the IFMA World Championship

     

     

     

     

     

     

     

     

     

     

    Two of the most important ingredients to being successful in any regard. At least in my opinion. They are NOT natural gifts, they are things you have to decide you have and have to tend to every day. I think one thing this pandemic has really taught me is not to settle. I always “want” more but I’m taking an honest inventory of myself and seeing how much more I could be “working” to get it. Who knows if something like this will ever happen again? What I do know is I want to be ready for it. I wish I was in a position financially to tell our members that we don’t need them to survive, but we are just like any other small business relying on its patrons. So I am Determined to continue to bring them value through this time with our Virtual Classes, and have the Discipline to come and get them done. We appreciate you all so much, I can’t even describe it in words. Some friends of ours had to close their gym, and all I could think was how much I wished I was in a position to help them. I know first hand how much goes into this. It becomes your life. And I can’t shake that thought out of my head “I wish I could help”. But the reality is I can’t, and I’ve always thought wishing for things was lazy, and a waste of your time. Because unfortunately wishes don’t bring you what you need, work does. So today, I’m Determined, and Disciplined to work harder, to be in that position.

    Determination on the face of our fighter Nick Mendez as he is instructed between rounds by Coach Jason at the WKA National Tournament in DE 2019
    Discipline from Chas and Gary to stay the course and fight their way to the end of a very long WKA National Tournament in NY 2016, posing with the their Coach, Jason Farrell and the tokens of Hard Work wrapped around their waists.