Blog Boxing Boxing workout Fitness

When is Your Best Time to Work Out?

You probably have a few scheduled workout times throughout the week. Maybe it’s 2 PM Thursday, 5 PM Friday, or 8 AM Monday as a week starting wakeup routine. It’s also likely that you schedule your workouts based on availability based on your packed schedule…but what if a little fine-tuning could give you a workout experience that’s more enjoyable and beneficial to your body?

For many of those who work out regularly, you fall into a sort of rhythm with your routine. Things get mundane and monotonous, and your workouts start to lag. In the beginning, you’re excited and determined, but things quickly fall in time with the motion of the day. What you’re likely not doing is making sure your workout routine falls in time with your circadian rhythm.

The Circadian Rhythm

What’s that? As described by Science Daily, your circadian rhythm is “a roughly 24 hour cycle in the physiological processes of living beings, including plants, animals, fungi and cyanobacteria.” What you’ve probably heard it described as is a “body clock” of sorts. It’s what naturally tells you that you should be tired or awake at any given time, and usually flows during the day and ebbs at night. Despite most having a similar circadian rhythm, they’re like snowflakes – not everyone has one that’s exactly like someone else’s.

This is what makes us morning people or night owls. If you feel like you are more asleep during the day as compared to being alert at night, it’s likely your circadian cycle is longer. If you are definitely someone who feels more perky during the day and knocked out at night, your circadian cycle is shorter. When you have an even balance, you’re average – giving you about equal energy that still ebbs at night and flows during the day.

The takeaway in terms of exercise is that just because an exercise blog tells you to definitely work out right after you wake up or just before you go to bed doesn’t mean that advice syncs up with your own circadian rhythm. You have to discover what time of day is best for you.


The Rhythm and Your Workout

One way the circadian rhythm affects your workout is that this cycle also helps to regulate your body temperature. Going back to the shortness or length of a cycle, the average person has a lower body temperature at night and a higher temperature during the day. A higher body temp is what makes you awake, while a lower body temp creates a sleepy feeling.

Your best workouts occur when you’re feeling your most alert and productive, AKA when your body temp is at its highest during the circadian rhythm cycle. This is also the time when you’re most likely to perform at your best physically. There’s a myth that your body temperature is at its highest during the morning, but for a morning person their body temperature is at its highest during the afternoon, while someone who is more of a night owl will find their temperature peaks in the evening.

Still, there are great arguments to make for working out during the morning regardless of your cycle. Those who exercise in the morning are more likely to stay alert throughout the day and make their workout a routine instead of something they do occasionally.

In short, the choice is yours – you might find yourself more successful in the long-term when you make a morning workout a habit, but your workout as prescribed by your circadian rhythm might be a more fulfilling option.

Blog Fitness

17 Big Reasons the Weight is Staying On

Have you tried losing weight but find the task is almost impossible? You think you’re doing whatever you can but the scale numbers just aren’t dropping? No matter if you’re trying to lose five pounds or 50, you might be participating in some big behaviors that are keeping the weight on instead of making it all come off.

  1. You aren’t actually eating healthy. If you aren’t losing weight, examine your diet. If you’re still grabbing packaged products off the shelves, even if they sound better for you, the best way to eat and lose weight at the same time is to buy raw materials and make your own meals.
  1. The stress is killing your chances. You may not understand that you’re stressed as the stress response system is largely subconscious; this stimuli-driven process causes the production of cortisol – a hormone associated with fight-or-flight and the storage of fat.
  1. You’re not eating enough carbs. Many diets tell you to drop carbs, but we say the opposite is the real answer. Avoid processed foods, skip fruit and carb load while working out to help build muscle and burn fat.
  1. You’re producing muscle. This isn’t a bad thing. Building muscle spurs fat loss, but it doesn’t necessarily show you good scale results. Your bones grow strong and your muscles grow bigger, which adds and maintains weight to your body while relieving fat cells.
  1. You aren’t being active enough. The goal is to move frequently at about three to five hours every week. If you aren’t doing this, get started now.
  1. You focus too much on cardio. Staying at above 75% of your maximum heart rate for extended periods doesn’t burn fat, it burns sugar. This makes you crave sugar which leads to cheating and retaining what sugar is still there.
  1. You haven’t tried intermittent fasting. While scary-sounding and definitely not something to recommend for repeated use, intermittent fasting can be how you start transitioning into Primal eating plans. Start skipping breakfast and eat your lunch late. Wean yourself off of lunch and only pay attention to when you get hungry. Fasted states help contribute to your metabolic advantage and can help alter your eating habits positively.
  1. You’re eating too much. Even if the food is healthy, you don’t need to eat a lot of it. Calories still need to be counted and pay attention to how much you are eating when you do eat.
  1. You haven’t developed good habits yet. Losing weight is about a lifestyle change, and it’s not something you should just pick up and put down when you need to access it. Develop good habits that contribute to weight maintenance and stick to them.
  1. You’re still keeping junk food. You may think it’s okay to keep a bag of chips in your pantry for a cheat day, but the goal is to eliminate any cheat days entirely. Toss it and never look back.
  1. You’re at your ideal weight. Sometimes the reason that you aren’t losing more weight is because your body is telling you that you’ve achieved homeostasis. Your genetic, set point for weight loss and gain has been met and you’re likely to stay there without major life adjustments and tinkering.
  1. You just don’t have the will. Losing weight requires a high resolve. If you don’t have the willpower and determination to lose weight, it’s likely you won’t keep it off.
  1. You’re an excuse machine. “I just don’t have time.” “It’s okay if I cheat today.” “I’m too tired to work out today.” No more excuses – just results.
  1. You haven’t truly committed to the experience. Going Primal takes commitment. Those who have already committed to the lifestyle know it takes a lot of effort and will to stay focused. If you aren’t sure yet, try it for 30 days and see how it feels to you.
  1. Your sleep schedule is off. Sleep deprivation on a chronic level produces cortisol, a fat-storing hormone. If you aren’t sleeping enough, you’re setting yourself up for weight loss failure.
  1. You’re being impatient. Weight loss takes time and effort. We can give you a lot of tips and tricks to speed up and ease the process, but it’s still something that you need to run through a few times in order to see real results. When you’re in it for the long run, you’ll see results.
  1. Too much dairy. Sometimes your body just isn’t built for dairy. Due to their body makeup, many people are just not fit for dairy foods and the products just make you retain weight. If you’re not losing weight after a concerted effort, try cutting dairy out of your diet and see where it gets you.
Blog Boxing workout Fitness

How to Start Gaining Muscle and Lose Fat

Instead of focusing on dropping calories out of your diet needlessly and practicing unsafe weight loss techniques to drop a few pounds, or even a lot, we’ve got the solution – when you build muscle, you lose fat. The more lean muscle you have, the more calories you burn while your body is at rest. This also means you’re losing a lot more calories when you’re active as well, contributing to your fat loss.

How Fat Burns and Muscle Forms

A common misconception about losing weight and gaining muscle is that you still need to cut down on eating, and it’s only a half truth. While it’s true you have to keep down on junk consumption, as is the case with all diets, those with more muscle actually need more calories in order to help maintain that muscle mass. The energy your body needs to help keep that muscle is harnessed through burning calories which, you guessed it, also helps keep fat at bay.

As your body burns calories, not only is it producing energy to help keep your muscles strong and toned, the energy being created can also be accredited to fat loss in your body. The science behind this is simple and pertains to how much work your body has to go through in order to maintain the amount of fat or muscle within it:

  • A body has to do a lot of extra work to help maintain muscles. As a tissue, muscle is very metabolically active and it makes your body work more to stay in shape.
  • Fat, on the other hand, doesn’t take any work at all in order to maintain it. Once it’s there, it’s likely to stay there unless energy occurs in order to make it leave.

Think about this in terms of general exercising. Haven’t you always been told that exercising contributes to losing weight? While you may understand this general cause and effect here, the reality is that the energy production isn’t simpatico with fat because it takes two different methods to maintain each type of tissue.

Calorie Deficits and Weight Loss

So what’s the benefit of all this fat burning? It’s been touched on above, but the concept works like this: the more lean muscles you build, the more calories will be burn. You constantly burn calories regardless of what you do, but building lean muscle tissue helps you burn even more doing daily tasks, sleeping or even sitting. While you do burn calories this way while having a large fat content in your body, your body burns considerably less calories in this state and you’re typically always consuming more than you burn.

Thus, it’s important to be in a constant state of calorie deficit when you’re trying to lose weight. This means that you’re consuming less calories than you burn each day, which also means you’re losing weight by not retaining excess calories. Your stored body fat that you lose when you create lean muscle and maintain a calorie deficit, your body’s muscle tissue will move from eating away at those stored calories to using your daily intake calories. This is how you move from losing weight to maintaining a healthy weight.

Resistance Training

The best way to pull all of this scientific magic off is to start considering weight training, or resistance training. Resistance training is one of the most common exercise methods to help build lean muscle, thus making it one of the best ways to start losing weight through exercise. Resistance training is also extremely useful for women over menopausal age in order to reverse and fight bone density loss and osteoporosis.

Resistance training isn’t an all-day, everyday kind of weight loss method, though. It’s usually recommended that two to three hours of resistance training a week is ideal for losing and maintaining weight, while more can be counterproductive. Also, remember that resistance training shouldn’t be your only method of exercise – balance your weight training regimen with cardio and a healthy diet for best results.

Blog Boxing workout Fitness

After discovery and realization, Lisa had the motivation and drive to make a change.

Hey champions! If you’re looking for some inspiration while on your own personal workout journey, we have a story for you. The following is a personal testimony from one of our students we’d like to share to prove to you that change can happen if you work hard.

Three years ago, Lisa Fullerton came to us with the story of her own discovery of her need for weight loss and a healthy life. After viewing an old picture of herself at a friend’s bridal shower, Lisa noticed the drastic change in her weight then as compared to her weight now. It was to the point that she didn’t recognize herself – and this is a common factor in many of our student’s journeys.

After her discovery and realization, Lisa had the motivation and drive to make a change. She started to make and cook her own food and work on portion control, as well as working out several days at her local YMCA. Within a year, she’d lost 30 pounds and was clearly on the right track to success. However, despite implementing cardio and weight machines into her workout, Lisa discovered that the routine was stale – being healthy was becoming boring.

This is something we know a lot about at World Champion Cardio Boxing. When your workout routine and lifestyle doesn’t engage you, you’re more likely to drop it and fall back into old habits.

Instead of backsliding, Lisa found World Champion Cardio Boxing on Groupon. “[I] thought that hitting things could be fun,” she commented, but she had no idea we’re more than just boxing gloves and a punching bag. She found our workouts challenging, almost to the point of giving up. Her goal in the program was to survive during those first few months. Instead of surviving, she thrived.

As Lisa progressed through the program, her stamina increased. Her technique improved. Through our guidance, she discovered the right ways to exercise, how to control and utilize the right muscles and the best ways to breathe while training and working out. Lisa began to move her workouts from one to two days a week up to three days a week and blossomed under pressure with our encouragement.

The difference was astronomical. As of this writing, Lisa’s been taking WCCB classes for two years and has lost over 40 more pounds. Why isn’t the weight loss more significant? She’s gained muscle and has toned and defined her body, as well as gained power and speed. Through squats and stretches, her glutes and thighs are tight and toned.

One thing Lisa notes that kept and still keeps her going is the supportive atmosphere. Her 7:30 class crew is a bunch that pushes each other and gives each other the support they need to work out and keep going on their health and fitness journey.

Lisa knows that she’s on her fitness journey and it’s something that she’s going to keep working on, and because of her drive and motivation she’s still coming back for more at WCCB. Not only is she obsessed with our classes, she’s also found that through what she’s learned and experienced at WCCB, she’s found it in her to explore other fields of activity and exercise.

“This is a journey with no end destination. I’ve got a lot more than just 12 rounds in me…”

This isn’t a fluke story. This could be you; you could have a success story just like Lisa’s. When you push yourself and discover that exercise is more than just a routine you have to commit to, and that health and wellness can be fun and challenging, you succeed and continue on your path to fitness. Take the journey and find success like she did. We’re here to guide you there.


Best Time to workout?

Yup, coffee can give your workout a jolt. But if your workouts have been lagging lately, then might be an even better way to perk up… Tap into your natural energy peaks to get the most out of your World Champion Cardio Boxing Class!

Circadian rhythms:

I use my circadian rhythm (hatred of mornings) as a guide (excuse) for everything I do. Still, circadian rhythms are legitimate predictors of perkiness.
Your circadian rhythm is that roughly-24-hour biochemical cycle which ebbs and flows—typically ebbing at night and flowing during the day—and regulates your physical state and behavior. No one’s circadian rhythm is exactly the same. Morning people have shorter cycles; night people have longer cycles. Most people are somewhere in between (afternoon-ish people?).

That means everyone’s optimum time of day is different.

How does your circadian rhythm alter your workout routine? It has to do with body temperature.

How body temp affects exercise

Circadian rhythms regulate body temperature. Most people have lower body temps at night and higher body temps during the day.
In a nutshell, lower body temps make you sleepy while higher temps make you more active. At a higher body temperature, you’re more energetic, alert and coordinated. That means you’re more likely to have better physical performance and more productive workouts (ACE Fitness).

Interestingly, it’s not common for anyone’s body temp to peak in the morning—a morning person’s body temp is highest in the afternoon, and a night person’s peaks in the evening. Physically, then, morning might not be the ideal time for anyone to exercise.
Science aside…

Although your body temp might not be soaring in the a.m., I’m going to wager that morning is the best time to exercise regardless of your circadian rhythm. Morning, or first thing in the day—whether your day starts at 7 a.m. or 4 p.m.

For one, working out first thing is a good way to make sure your workout happens. Getting up early to exercise is a drag, but you know what’s even more of a drag? Going to work, walking the dog, doing laundry, watching Celebrity Apprentice AND THEN working out.

People who exercise in the morning are more successful at making it a habit, according to ACE Fitness. There you have it.

Another reason to workout early: The world’s pace moves faster during the earlier part of the day, and you can ride the energy wave. I’m recalling my evening workouts in college, cruising on the elliptical in an empty gym and gazing out the window at the dark sky, and I’m shaking my head. Nothing ever happened.

Also, masses of people exercise in our neighborhood in the morning, and they look happy.

If you’re like me and the concept of getting up early for pleasure is alien, I urge you to try it this week, just once. Forget about all the excuses not to exercise in the morning.


KNOCKOUT Holiday Weight Gain

‘Tis the season. Eat! Drink! Be merry! Your New Year’s resolution is to hit the gym anyway, right? In theory this plan should be foolproof, but in practice it’s often hard to begin an entirely new fitness routine especially when you’re working to lose excess weight. So you’ve decided you’re not skipping the eggnog or the figgy pudding because you’ve earned it right? (Right.) And it isn’t entirely realistic to plan to start exercising 6 days a week come January 1st. So how can you manage your weight this holiday season? Attending a World Champion Cardio Boxing class is one way. You will burn 720-1200 calories

Introducing calorie cycling. 

Calorie cycling is a method of varying the number of calories you intake over a period of time. It works best if you consider calories over a weekly period instead of counting them daily. A simple way begin calorie cycling is to establish your standard calorie days, deficit days and surplus days. Your digestive system is highly adaptive. Cycling will keep your metabolism from quickly adjusting to a hypocaloric diet.  It is a sure way to eat smarter.

It’s the week of the holiday party! Compare your usual low calorie week to a week of calorie cycling.

Low calorie (1500/day) meal planning during the week of the holiday party:

  • Monday: 1500 cal
  • Tuesday: 1500 cal
  • Wednesday: 1500 cal
  • Thursday: 2200 cal (holiday party)
  • Friday: 1500 cal

This week’s average is 1640 cal/day (Note: this average is 140 cal over the 1500 cal/day plan we started the week with.)

Calorie cycling during the week of the holiday party:

  • Monday: 1500 cal
  • Tuesday: 1200 cal
  • Wednesday: 1200 cal
  • Thursday: 2200 cal (holiday party)
  • Friday: 1200 cal

This week’s calorie average is 1460 cal/day (Note: This average is 40 cal under the usual 1500 cal/day plan)

So if you’re planning to eat, drink and be merry this holiday season, cycling your calorie intake can be a more efficient way to achieve your goals. Happy Holidays!

For more tips on fitness, what to eat and lifestyle changes contact:


What to EAT before a World Champion Cardio Boxing Class

If you want your body to perform like a well oiled machine it’s important that it has the fuel to do so. Is your pre-workout meal plan helping or hurting your progress? The following foods are examples of excellent pre-workout bites.
In order to get the most out of your workout, you need as much fuel from healthy foods as possible. Otherwise, your body won’t have the sufficient amount of energy it needs to complete the workout. Working out when you feel sluggish and tired isn’t good for you or your body. It can also put a kink into your overall fitness regime. That’s exactly the reason why we recommend fueling up on good foods before working out. When you have a good workout, then you feel motivated and encouraged to keep at it. A poor workout will do the exact opposite. Unfortunately, many people don’t eat the right foods before they workout, and some don’t even bother eating at all. Before your next workout, fuel up on one of the following foods. You’ll be surprised at what a difference they can make.
Beans – beans are full of energy and they pack a hefty punch of protein. It doesn’t matter what type of bean you eat, because they are all naturally good for you. The best part is that they contain a low amount of fat and calories, so you won’t be ruining your diet by eating them. Toss some beans into a salad for lunch and you’ll be ready for a late-afternoon workout.
Oatmeal – if you prefer to workout in the morning, then it’s even more important that you eat an energizing meal. Oatmeal is a great breakfast food because it fills you up, provides your body with energy and fiber, and even lowers cholesterol.
Flax seed – Flax seed is another natural food that is full of Omega 3 fatty acids and variety of other good fats. The great thing about flax seed is that you can add it to cereals, protein shakes and fruit smoothies for an extra bit of energy.
Yogurt – this tasty treat can either be used to supplement meals or eaten as a pre-workout snack.  Yogurt is full of Vitamin B, calcium and protein. You can also doctor it up with fruits and nuts for an  even more energizing meal.
Salmon this lean meat is full of protein and Omega 3 fatty acids, which helps reduce the risk of heart disease. Salmon also helps you build lean muscle and provides a sufficient amount of energy for your workout.
Peppers – you might not think of a pepper as a fun snack, but peppers provide plenty of Vitamin C, beta-carotene and antioxidants. There are a variety of delicious peppers to choose from, ranging from hot and spicy to sweet and savory. They are just as good raw as they are cooked. You can also easily add them to salads, soups and other dishes to create a healthier meal.

Tanya Evans-Norris 2015-10-16 19:00:00

What does it take to be a champion? Beyond hard work, dedication, sweat, blood and tears – it takes heart. Commit yourself to not only showing up, but showing out! We at WCCB dare you to come out on top. After all…

Someone’s gotta be the champ… it might as well be YOU.


Follow us on IG @worldchampioncardioboxing

Follow our 7:30am champs too:
Anna Bella @xo_annabella
Ali Paterson @alipaty
Lisa Fullerton @lalafullerton
Cory Smoot @corysmoot

Media & Press

World Champion Boxer Terry Norris Supports The Love Can Initiative

Media & Press

‘Terrible’ Terry Norris: Boxing Excellence

The problem manifesting itself as a physical and mental beating was that Terry Norris, three times beaten at twenty-three and given to mixing it up without the security of a granite chin, was also proving to be an athletic singularity, a marvel of dynamic motor capacity. Surging forward in the fifth, Leonard hit mostly air; his legendary ability to shoeshine an opponent with jarring combinations was being voided. Furtively, Leonard hit with some and missed with many more. Finally, Norris dropped his jabbing and dancing, Ali-light defensive posturing to unleash his signature left jab, right cross, left uppercut combination. Leonard’s tilted for attack head was not snug enough behind his left shoulder; when glove met the shell of his head, Leonard’s already puffy visage violently jerked toward the ring lights, as Norris then recalibrated in a micro instant hitting his boyhood hero’s midsection like he would a heavy bag. Thud! At the bell, Norris turned quickly to his corner. Leonard smiled after him almost hoping to catch Norris’ gaze. At that moment, Leonard knew he had deceived himself; he’d been dreaming. He really was in the ring with a slight variation on himself, a boxer-puncher supreme.

No, Terry Norris would not turn out to be Sugar Ray Leonard; but, he would prove himself an incredible talent, technically inventive, rigorously trained always, given to mental implosions, yet still a boxer of athleticism on a level only equaled by Roy Jones Jr. in the 1990s. He’d hit Leonard, while the former champion was splayed on all fours, having to travel almost 10 feet, with Arthur Merchant trying to impede him to accomplish the foul. Likewise Norris would hit a downed Donald Curry after crushing him with a left hook and right hand. The infamy of his lack of self-control embellished into two title fight farces by Luis Santana, who took the only way out of a beating at the fists of Norris he had open to him: on a stretcher. Such was the hot blood coursing though “Terrible” Terry. Beyond the personal foibles of losing while dominating, a prime Norris was essentially sublime against all of his opponents. Undetectable from his rhythmical combination hitting was his all-out power hitting. In full flow, Terry Norris’ punches jolted his intended targets like electrical discharges.

Though his list of ring victims remains susceptible to critical inquiry as either beyond their expiration dates or not in his class, that common point of contentiousness can be asserted to any number of champions and even some legends of the ring. We need not assign greatness to Norris, for excellence will do nicely. He was the consensus main man in the junior middleweight division for the better part of the 1990s; his body a pure hybrid of welterweight kinetics and middleweight strength. His mercurial domination of a division, for the better part of a decade, tells us something of his overall impact and quality. No less a champion than Pernell Whitaker essentially avoided meeting Norris in the ring; manager-trainer Lou Duva had let his welterweight champion Meldrick Taylor take a beating against Norris and quietly nixed putting his other superstar Whitaker in against Norris, at the height of his ring powers in 1992-93. One Felix Trinidad camp insider admitted, “Norris was the only fight back then Don Felix was worried about. That’s how high Norris’ rep was!”

Always physically fit to fight, Norris sometimes forgot to box. The retelling of his first round “domination” against then junior middleweight bomber Julian Jackson has become a tired cliché. For it was Norris’ second round knockout demise that instructed him in what would be his future ring significance and us in our historical reckoning of him. Being rendered inert, humbled in a world title fight rarely represents a turned corner toward the horizon line of possibility. But it was for Norris. Some fighters get up from knockdowns to win fights; Norris survived a knockout loss to go on to dominate his generation of junior middleweights.

His double left lead was such a searing punch. His ability to even think of landing a left hook, right hook, right uppercut combination showed his audacious ability. Even in close early rounds, Norris would throw an uppercut in situations most veteran fighters would throw a left hook. Able to hit on the counter going backwards or moving to collapse defensive postures, Norris’ “X” factor was his reflexive speed. Normally placid on the outside, Norris burned with momentary contempt for his opponents on the inside. In ring center, behind his jolting left lead, Norris was the counterpunching bomber boxer par excellence, a coiled spring of potential explosiveness forming combination hitting, which scored often at an astounding 45 to 50 percent of the time. Many trainers conceded privately that if Norris was content on the night to “just box you” there was almost nothing his opponents could do to beat him.

But Norris love the moment of decisive confrontation. He often couldn’t check himself. On December 18, 1993, former welterweight champion Simon Brown was being tattooed when he drew a cocky Terry Norris into a series of inside exchanges, eventually landing a show closing left hook on the champ. In their May 7, 1994 rematch Norris put on a master class of situational boxing, landing clusters of punches to a befuddled Simon Brown. Norris proved over those twelve sterling rounds of technical virtuosity in Las Vegas that his vulnerability to the home run punch was not the full measure of him as a championship fighter. Nor was the misrule of his unchecked ego.

He could repeat patterns of metronomic combinations, as he did against a 55-2-2 (34), in shape Jorge Castro over twelve one-sided rounds in France; or search out and destroy title holders like Maurice Blocker, John Mugabi, Steve Little, Carl Daniels, Vince Pettway and Donald Curry; or just blister opponents with a humbling spread of continuous fire like Paul Vaden or Quincy Taylor. His projected anger – except for Paul Vaden – was typically an “in the moment” determination to capitalize on his opportunity to compete and win. Trainers and ex-boxers loved to watch Terry Norris turn from boxer to puncher to boxer again, his technical facility adaptively seamless.

We look back now at Terry Norris believing he was perhaps less than the sum of his parts and yet we do so understanding how completely he assailed the fighters he faced. Championship boxers offer us a myriad of contradictory facets, when we take it upon ourselves to assess them in and beyond the statistical context of their time, the relational value of potential ever an agent for conjecture. With Terry Norris specific weaknesses defining vulnerability always balance against those dynamic skill sets giving evidence to a memorable capacity in a boxing ring. Even if his brilliant moments were mitigated, less than desire’s expectation, “Terrible” Terry Norris gave us minor masterpieces, his polished, uncoiling speed moving to his intended victim, one of the few embodied figurations of his generation we will remember, by heart.