FITNESS MOTIVATORS Cardio Boxing Master Instructor;  Debbie Lim-Arena

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Always keep your abdominal muscles tight, engaged.  Don't worry so much about the punches and other arm work at first. After a few repetitions, the arm movements will come naturally.  The first few weeks of class, safety and the proper form is a must!  I refer to the first week or two as Boxing 101

Don't try to move too fast.  I like to keep the music about 126 to 144 BPM in order to give participants time to complete each movement fully and completely.  I NEVER use music that is faster than 140 beats per minute in kickboxing, unless I am including aerobic dance for that class. As most of you know, we never do the same routine in this class.  When you walk into the classroom, you will never know what to expect, except for a fun, energetic workout! 

While doing Footwork, even though there are many variations, there are certain important factors to remember as follows: footwork while fighting is a "balls-of-the-foot" movement, keep the feet light, knees slightly bent and your body balanced.  I will always continue to stress in class to "...pivot.. have your knees follow your feet at all times.."

Keep kicks low. Imagine aiming toward an opponent's knee. This is safer than high kicks and you will be involving more muscle.  However, I do allow my advance students to kick high, just as long as the move is done correctly... Alignment, not kick height should be a priority.  Don't kick higher than hip level. Kicking high repetitively will compromise form and power and will increase risk of injury

Proper shoe type for kickboxing:  A running shoe is NOT recommended.  I would suggest any type of cross-trainer shoes.  Make sure you have comfort in the heel area and make sure the shoes are light in weight.  Also make sure the shoes have adequate arch support

Your warm-up should consist of about eight to 10 minutes of any cardiovascular exercise and then gradually increase your intensity before any activity.  Stretching is not a warm-up activity.  The warm-up is done before the stretching.  Oh... to help prevent any soreness, stretch before, during and after your work-out!

Do not hold your breath!  Holding your breath can increase your blood pressure and zap your energy!  Try to get as much oxygen as possible...for most exercises, exhale through your mouth when you lift any weight (exerting yourself) and inhale through your nose when you lower it!

When lifting weights, remember to lift slow!  The slower you go, the more you reply on muscle power.  Count to two (two seconds) to lift the weight and at least two seconds to lower it.

Focus on progress.  Too many people focus on the outcomes, such as losing 30 pounds, instead of the process, such as exercising for 30 minutes a day for four days a week.  Remember, one did not gain 10-50 pounds overnight... progress takes time.  Go with realistic goals.

Exercising too intensely can lead some people to burnout or injury. The expectation that a workout must be highly intense to be effective is false, as well as have some people abandon their training altogether! Remember, go for your target heart rate.  Use this formula:  220 minus your age = answer**... that answer** divide into .55 and the same answer** divide into .75...   Now you know the range of your target heart rate... between 55% and 75% - the higher end that you are working out at means you are in your cardio zone and working out at the lower end means you are at your fat burning zone!  Make any sense?  Hope so!

• When you are working out on any exercise equipment, MAKE SURE TO use it properly!!!!  I don't know how many times I see people using fitness equipment the wrong!  For example, leaning on the stair-stepper... WHAT IS THE POINT OF CRANKING THE MACHINE UP TO THE HIGHEST LEVEL if you are just going to support your weight on the side rails?  Rest your hands - but do it lightly - on the rails for balance (you will see the difference and know what I mean!).  Or, lifting so much weight that the motion is jerky MEANING you are lifting too much weight! When you have to jerk the weight, you're likely jerking other muscles as well!  EASE up.  Get to know your body at a stable safe pace! 

• If you sit a lot at work, make sure to take short, frequent breaks and walk around.  This will keep your body moving and your blood flowing.  oh... and don't use work as an excuse not to work out... "I'm too tired." "The kids kept me up."   Did you know when you exercise as little as 20 Minutes A DAY it could help your stress, anxiety level?

• It is very important for you to look for a class that has a certified Instructor with many years backing him or her in the fitness field.  You do NOT have to take a class that is over 1 hour long!  In fact, I have seen this too many times, when one offers a class over 60 minutes long, the participant either has a greater chance of burn-out, injury or just plain boredom!  Make sure your Instructor is working out with you and not walking around only giving out the instructions!  Did you know the number one thing that a student looks for in a class... the first thing... is what the Instructor looks like, his or her energy level, and how fit the Instructor is?  Next, it is the routine and the music!  (Wow, I better make sure I can keep up!)

• One more important tip for today.... Personally, I do not believe in all of these fad diets.  Most people pack on more pounds after trying a fad diet!  Instead, eat only when you are hungry, BUT in small portions!  When you combine regular exercise with positive energy, your eating habits will improve and the pounds will come off before you notice it!

Hey, you are probably thinking... what does she know!  I am... shall I say... busy like everyone else!!!??? I work and I teach boxing classes a few times  per week.  I am constantly busy doing something.   As you can see at this website, I also dedicate time to my art and photography.

I am not a fanatic about fitness.  Just like you, I like my days when I don't WANT to do anything!  Sometimes I "feel fat" and get discouraged too!  Then I think about how lucky I am to have my health, family and shelter, which makes all the difference in the world!  I try to stay positive and focus on the good in life.  I had my share of pain and suffering, but that will not stop me from succeeding in life!     Okay.... so, what is your excuse?