Blog

  • Functional Fitness at Level Up

    Functional Fitness at Level Up

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-3k0iya’]
    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kjitkeg0′ admin_preview_bg=”]
    Functional Fitness

    By Nikki
    [/av_textblock]
    [/av_one_full]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-1zarv6′]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kjitk0cf’ admin_preview_bg=”]
    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!
    [/av_textblock]

  • 2020 SUPERlatives, Coaches Awards, and More!

    2020 SUPERlatives, Coaches Awards, and More!

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrd3wg’ admin_preview_bg=”]
    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…
    [/av_textblock]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-dlwfjj’]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrd3wg’ admin_preview_bg=”]

    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.

    [/av_textblock]

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-c4hukv’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]

    The 2020 COACHES Awards!

    STUDENT OF THE YEAR – Leo

    COMPETITOR OF THE YEAR – Christian ‘Tank’

    [/av_textblock]
    [/av_one_full]

    [av_one_third first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-abj8rj’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    BOXING

    BOXING STUDENT OF THE YEAR – Nate

    Runner Up – Gael 

    MOST IMPROVED IN BOXING – Raul
    [/av_textblock]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-97rhjz’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    MUAY THAI / KICKBOXING

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

    Runner Up – Yasmin

    MOST IMPROVED IN MUAY THAI – Imani
    [/av_textblock]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-7beplb’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    FIGHT CAMP

    FIGHT CAMP STUDENTS OF THE YEAR – Aryn and Anthony A

    Runners Up – Deon and Liz

    MOST IMPROVED IN FIGHT CAMP – Andrew W
    [/av_textblock]
    [/av_one_third]

    [av_one_third first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-jmcin’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    INTRO PROGRAM

    MOST IMPROVED IN INTRO PROGRAM – Xari
    [/av_textblock]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-3o5pa7′]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    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   
    [/av_textblock]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-2re05b’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrsm0x’ admin_preview_bg=”]
    YOUTH STRIKING

    STAY TUNED…
    [/av_textblock]
    [/av_one_third]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-dlwfjj’]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyrp9q9′ admin_preview_bg=”]

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

    [/av_textblock]

    [av_one_fourth first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-c9qgpb’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyre7wi’ admin_preview_bg=”]
    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

    [/av_textblock]
    [/av_one_fourth]

    [av_one_fourth min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-11nzv3′]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyre7wi’ admin_preview_bg=”]
    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

    [/av_textblock]
    [/av_one_fourth]

    [av_one_fourth min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-8qwpf3′]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-7o1j1r’ admin_preview_bg=”]
    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

    [/av_textblock]
    [/av_one_fourth]

    [av_one_fourth min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-6htw9b’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyre7wi’ admin_preview_bg=”]
    VIRTUAL TRAINING

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

    [/av_textblock]
    [/av_one_fourth]

    [av_one_third first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-3s4nvz’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyre7wi’ admin_preview_bg=”]
    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

    [/av_textblock]
    [/av_one_third]

    [av_two_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-253j9b’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kiyre7wi’ admin_preview_bg=”]
    CONGRATULATIONS to all of our members! The coaches are so proud of you. Lets keep this momentum going throughout 2021.

    ~Level Up Gym
    [/av_textblock]
    [/av_two_third]

  • How To Reserve A Spot In Class At Level Up

    How To Reserve A Spot In Class At Level Up

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]
    How To Reserve A Spot In Class At Level Up
    [/av_textblock]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]
    We use an awesome App called Zen Planner to make class reservations, register for events, manage your profile, and view attendance history. 

    To access your account on mobile, download Member App using the appropriate link below.
    [/av_textblock]

    [av_one_third first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-62ezdz’]
    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/11/zbut.png’ attachment=’5336′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-khlhmm53′ admin_preview_bg=”][/av_image]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-3wo77r’]
    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/11/applebutton.png’ attachment=’5338′ attachment_size=’full’ align=’center’ styling=” hover=” link=’manually,https://apps.apple.com/us/app/zen-planner-member-app/id1065000091′ target=’_blank’ caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-khlhn8dp’ admin_preview_bg=”][/av_image]
    [/av_one_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-2676pj’]
    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/11/androidbutton.png’ attachment=’5339′ attachment_size=’full’ align=’center’ styling=” hover=” link=’manually,https://play.google.com/store/apps/details?id=com.zenplanner.memberapp’ target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-khlhno7n’ admin_preview_bg=”][/av_image]
    [/av_one_third]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]

    How to Setup Your Account

    If you already have a membership, ask a Level Up staff member to send your password. Your username will be your email address – so be sure to check your email for login information. If you wish to change which email you’d like to use, simply ask a staff member to edit it.

    Your password will be emailed to the address you provide unless you created your own password upon setup.
    [/av_textblock]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]

    Where to Login

    Online: Level Up has a Zen Planner portal log in embedded on the website. Click Here for the URL to login to the portal. Note: be sure to login through the Level Up portal on our website, you cannot login on Zen Planner’s main website (zenplanner.com will not work). Once logged in, you can view and sign documents, pay bills, edit your profile, log workout scores and manage reservations.
    [/av_textblock]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]

    Manage Your Reservations

    During this limited phase of the pandemic, classes and open gym sessions have size limits, so be sure to reserve your spot early in the day. Members are allowed to reserve up to 12 hours in advance. Within the Member App, click on the calendar icon in the top right. You can reserve your spot or add yourself to a waitlist (if the class is full) by clicking the star next to the time you wish to attend. If you no longer can attend a class, simply click “Cancel Reservation”.
    [/av_textblock]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khlhlt8y’ admin_preview_bg=”]

    View Workouts

    To see a workout or post scores, click on the “Z” on the top left and select “Workouts”
    Swipe back and forth to view other days’ workouts. If it says “There are no workouts to display” that simply means that either the workout hasn’t been posted for the public or it hasn’t yet been created.
    [/av_textblock]

  • Level Up COVID-19 Blog

    Level Up COVID-19 Blog

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-khjychq7′ admin_preview_bg=”]
    Re: Nov 15 COVID-19 Capacities and Class Reservations
    By Erin Jimenez

    On Sunday, November 15th at 5:00 PM, the County updated guidelines under its phase 2 reopening. Under the revised guidelines, gyms “may operate with 1 patron per 200 square feet of fitness space, not to exceed 25% capacity.” The good news is that we operate really closely to the 25% capacity and you won’t notice much of a change at all. Everyone has also been doing a great job reserving classes using the Zen Planner Member App. We want to encourage you all to maintain this routine of reserving for classes using the Zen Planner App.

    RE: Youth Striking Class Spectators & Non-Members
    In order to accommodate every member, we will limit the number of parents/guests that spectate during the Youth Striking and Intermediate Boxing Classes. If you are new to the gym and want to check us out, you can but this needs to be scheduled ahead of time with us so we can reserve you a spot in one of the Intro classes.

    We have taken time to write out procedures and plans to tackle changes that come our way. Rest assured that we will be able to provide quality instruction and workouts regardless of what the pandemic throws at us.

    References:
    https://www.princegeorgescountymd.gov/3504/County-Phased-Reopening
    [/av_textblock]

    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/11/125351524_3441796562712009_3743779354867235398_o.jpg’ attachment=’5319′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-khjyff5s’ admin_preview_bg=”][/av_image]

  • Level UPdate on Flu Season

    Level UPdate on Flu Season

    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/10/fight-flu-640×321.jpg’ attachment=’5290′ attachment_size=’entry_with_sidebar’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-kgphtgv7′ admin_preview_bg=”][/av_image]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-2hva4p’]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kgphjly3′ admin_preview_bg=”]
    Flu Season: Working Together To Protect Our Community
    [/av_textblock]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kgphjly3′ admin_preview_bg=”]
    The flu season is starting and will last through the fall and winter. If you get the flu, you can get sick and can spread the flu to others at home, at work, and at the gym. Symptoms of flu include fever or chills and cough or sore throat. In addition, symptoms of flu can include runny nose, body aches, headache, tiredness, diarrhea, or vomiting.

    Level Up Is Asking You To:

    Stay home if you are sick until at least 24 hours after you no longer have a fever (100 degrees Fahrenheit) or signs of a fever (have chills, feel very warm, have a flushed appearance, or are sweating). This should be determined without the use of fever-reducing medicines (any medicine that contains ibuprofen or acetaminophen).

    Wash your hands frequently. If you are at the gym, wash your hands before and after classes/training with warm, soapy water for at least 20 seconds or use an alcohol based hand sanitizer. 

    If you use equipment outside of class, please disinfect items you touch before and after use to be safe. We advise you to also disinfect your own gear before and after classes. We have disinfectant sprays and paper towels for you to use.

    Cover your mouth and nose with tissues whenever you sneeze, and discard used tissues in the trash. After, please wash your hands.

    Avoid close contact with others who are sick with respiratory symptoms. If you come in contact with a confirmed case of COVID-19, we ask that you please do not come to the gym until you have been cleared by a health professional.

    It is critical that you do not train if you are experiencing symptoms such as fever, cough, shortness of breath, sore throat, runny or stuffy nose, body aches, headache, chills or fatigue.

    We offer Virtual Boxing and Virtual Muay Thai/Kickboxing classes that can be performed remotely and we hope you take advantage of those classes to Level Up at Home.

    If a severe flu outbreak hits our community, we will take additional steps to avoid spreading the flu virus in the gym.

    If you have any questions about policies or action steps we can take, please contact us at frontdesk@levelupgym.com. Additionally, if you are not sure what to do if you get sick, email us.

    By working together, we can protect our gym while having a productive fall and winter.
    [/av_textblock]

  • Abs Are Made In The Kitchen

    Abs Are Made In The Kitchen

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kf1zutcf’ admin_preview_bg=”]
    “Abs are made in the kitchen.”  “You can’t out train a bad diet.” These and other quotes like them are punches in the gut (see what I did there??)  I think they sting so much because I know they are true. But knowing it is true and living into that truth are completely different things.

    In this week’s blog, we offer 3 tips on healthy eating.

    ~By Nikki
    [/av_textblock]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-1zkue4′]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kf1zr9mn’ admin_preview_bg=”]
    Find your fit. Hang out at a gym for any amount of time and you’ll get all kinds of recommendations about different diets.  Some popular diets these days include keto, counting macros, intermittent fasting, and juicing. And, for each of these diets, you’ll find people who swear by them and have had great success. What we have found is that you have to find the strategy that works for you, which means something that you can sustain. You are looking to make a lifestyle change—to develop healthy eating habits and a healthy relationship with foods—that you can sustain over the long haul. So, do your research and find the strategy that best fits you.
    [/av_textblock]

    [av_two_third first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-6bh758′]
    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kf1zqw4r’ admin_preview_bg=”]
    Make a plan. Once you know what health eating strategy fits your life, you need to plan. And what we are really talking about here is meal prepping. It is easy to get off track if you come home from work or the gym hungry and there are no healthy options ready for you in the frig. So, plan out your meals and snacks for the week. Shop for the food that you’ll need. And then prep those meals and snacks. It takes time, but it is an investment in you and it is worth it. If meal planning and shopping is not your thing, there are services out there that will do it for you. Personally, we’d recommend Prep Done Bright. Both Coach Erin and I use Prep Done Bright on the regular and love the quality, taste, and convenience.
    [/av_textblock]
    [/av_two_third]

    [av_one_third min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-4n97b0′]
    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/09/Screen-Shot-2020-09-13-at-11.51.02-PM.png’ attachment=’5251′ attachment_size=’full’ align=’center’ styling=” hover=” link=’manually,https://prepdonebright.com/’ target=’_blank’ caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-kf1znzld’ admin_preview_bg=”][/av_image]
    [/av_one_third]

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-2r0xdo’]
    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kf1zru9c’ admin_preview_bg=”]
    Watch your proportions. As you are making your meals, whether on the fly or hopefully in advance, you’ll want to measure your food. Research shows that we tend to underestimate how much we put on our plates. (I have a special gift in convincing myself that a full bowl of ice cream is really only a ½ cup.) But a food scale doesn’t lie. You can pick up a basic food scale and any box store for under $25, and if used (!) it can really help control your proportions—which, at the end of the day, is the key to any weight loss.
    [/av_textblock]
    [/av_one_full]

  • 4 Tips for Recovery

    4 Tips for Recovery

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-keetwq0l’ admin_preview_bg=”]

    4 Tips for Recovery

    By Erin Jimenez

    [/av_textblock]

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-awpews’]
    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/08/athletes-recovery.jpg’ attachment=’5200′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-keetvrtc’ admin_preview_bg=”][/av_image]
    [/av_one_full]

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-8nl3qk’]

    [av_iconlist position=’left’ iconlist_styling=” custom_title_size=” custom_content_size=’20’ font_color=’custom’ custom_title=’#000000′ custom_content=” color=’custom’ custom_bg=” custom_font=” custom_border=” av-medium-font-size-title=” av-small-font-size-title=” av-mini-font-size-title=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-keetuh97′ admin_preview_bg=”]
    [av_iconlist_item title=’Get a good nights sleep.’ link=” linktarget=” linkelement=” icon=’ue8a9′ font=’entypo-fontello’ av_uid=’av-7w4lbg’]
    Lack of sleep can hinder muscular recovery and affect overall athletic performance. Restful sleep aids recovery, muscle growth and weight loss. Make sure you are getting enough restful hours of sleep every night.

    [/av_iconlist_item]
    [av_iconlist_item title=’Hydrate.’ link=” linktarget=” linkelement=” icon=’ue8cd’ font=’entypo-fontello’ av_uid=’av-6jj6x8′]
    Drink 100 ounces of water a day. You should be drinking water and hydrating before your workouts, during, and after. If you’re a fan of an electrolyte drink like Gatorade, have a serving. But nothing beats water. Our bodies are filled with 60% of water on average. Try to drink at least 100 ounces a day. Thats about 1 gallon of water every single day. When I’m training , I can guzzle 1.5 gallons a day.
    [/av_iconlist_item]
    [av_iconlist_item title=’Eat protein and anti-inflammatory foods. ‘ link=” linktarget=” linkelement=” icon=’ue8de’ font=’entypo-fontello’ av_uid=’av-3uzr6k’]

    Eat enough protein and add a serving of anti-inflammatory foods. Proteins are important for muscle recovery and growth so make sure you’re eating foods that are rich in protein like eggs, Greek yogurt, lean meats (chicken breast), or quinoa. Foods that fight inflammation are also important. Add a serving of pineapple (it has enzymes), a serving of almonds & walnuts, handfuls of spinach or kale with lunch and dinner, berries, or a fatty fish like salmon to your diet.

    [/av_iconlist_item]
    [av_iconlist_item title=’Chill in an ice bath.’ link=” linktarget=” linkelement=” icon=’ue8d6′ font=’entypo-fontello’]

    Marathon runners and elite athletes are known to soak in an Ice Bath for up to 20 minutes to improve recovery. The idea is the ice water constricts blood vessels, reduces swelling and inflammation. When you get out of the ice bath and warm back up, your body might feel rejuvenated and ready to take on more intense physical activity. My approach is to experiment with it and see how you feel. I like to soak in a hot epsom salt bath for 15-20 minutes. After, I’ll elevate my legs and ice my knees using a cold compress. Try out the ice bath and see how you feel.

    [/av_iconlist_item]
    [/av_iconlist]

    [/av_one_full]

  • LEVEL UP Turns 7!

    LEVEL UP Turns 7!

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-m0xmt’]

    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdy0ame7′ admin_preview_bg=”]
    Coach Jason Farrell: ‘we are a group of people that like what we like unapologetically, and can fight our asses off’

    Nikki
    [/av_textblock]

    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/08/COACH-GOAT.jpg’ attachment=’5151′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-kdxzi2fa’ admin_preview_bg=”][/av_image]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdxzjpj1′ admin_preview_bg=”]
    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!
    [/av_textblock]

    [/av_one_full][av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-4k48v9′]
    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdxza2zc’ admin_preview_bg=”]
    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.
    [/av_textblock]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-6800w5′]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdxzacn0′ admin_preview_bg=”]
    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.
    [/av_textblock]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-3s2q9x’]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdxzal1k’ admin_preview_bg=”]
    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.
    [/av_textblock]

    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/08/Screen-Shot-2020-08-16-at-11.57.30-PM.png’ attachment=’5146′ attachment_size=’full’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-kdy056a0′ admin_preview_bg=”][/av_image]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-1ynelx’]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdxzaqc9′ admin_preview_bg=”]
    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.
    [/av_textblock]
    [/av_one_full]

  • Top 5 Reasons to Level Up Through Fight Camp

    Top 5 Reasons to Level Up Through Fight Camp

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-kg1vnm’]

    [av_image src=’https://www.levelupgym.com/wp-content/uploads/2020/08/67171994_2401621849922944_1779970056759803904_o-1-1030×596.jpg’ attachment=’5067′ attachment_size=’large’ align=’center’ styling=” hover=” link=” target=” caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’ copyright=” animation=’no-animation’ av_uid=’av-kdce2wy6′ admin_preview_bg=”][/av_image]

    [av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-aolwz6′]

    [av_textblock size=” font_color=’custom’ color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdcdiugk’ admin_preview_bg=”]

    Top 5 Reasons to Level Up Through Fight Camp

    By Nikki Clowers

    [/av_textblock]

    [/av_one_full][av_hr class=’default’ height=’50’ shadow=’no-shadow’ position=’center’ custom_border=’av-border-thin’ custom_width=’50px’ custom_border_color=” custom_margin_top=’30px’ custom_margin_bottom=’30px’ icon_select=’yes’ custom_icon_color=” icon=’ue808′ av-desktop-hide=” av-medium-hide=” av-small-hide=” av-mini-hide=” av_uid=’av-aolwz6′]

    [av_iconlist position=’left’ iconlist_styling=” custom_title_size=” custom_content_size=” font_color=” custom_title=” custom_content=” color=” custom_bg=” custom_font=” custom_border=” av-medium-font-size-title=” av-small-font-size-title=” av-mini-font-size-title=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kdcdmkbm’ admin_preview_bg=”]
    [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]
    [/av_iconlist_item]
    [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.
    [/av_iconlist_item]
    [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!
    [/av_iconlist_item]
    [av_iconlist_item title=’2. Improve your core strength.’ link=” linktarget=” linkelement=” icon=’ue8c5′ font=’entypo-fontello’ av_uid=’av-4rrg7m’]
    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. 
    [/av_iconlist_item]
    [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.
    [/av_iconlist_item]
    [/av_iconlist]

  • Level Up 100 Mile Quarterly Challenge STARTS August 1!

    Level Up 100 Mile Quarterly Challenge STARTS August 1!

    [av_one_full first min_height=” vertical_alignment=” space=” custom_margin=” margin=’0px’ link=” linktarget=” link_hover=” padding=’0px’ border=” border_color=” radius=’0px’ background=’bg_color’ background_color=” background_gradient_color1=” background_gradient_color2=” background_gradient_direction=’vertical’ src=” background_position=’top left’ background_repeat=’no-repeat’ animation=” mobile_breaking=” mobile_display=” av_uid=’av-2n2lqj’]
    [av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” av_uid=’av-kcsnj6hh’ admin_preview_bg=”]


    [/av_textblock]
    [/av_one_full]