Boxing: a complete Body and Mindfulness training

Our aim at BoxBiz is to help you achieve your objectives, and the reason why we believe Boxing is the perfect combination to increase people’s performances is that it could be the perfect kid on “Fitness” and “Therapy”.

There is nothing like a high-intensity sweat sesh – in gloves – to get us feeling fierce, empowered and the best kind of sore.

Why boxing works?

Here’s the thing about boxing: When you’re fully engaging your body and are so intensely concentrated on one thing, it’s hard to dwell on that nagging item on your to-do list. “Boxing requires a focus that demands 100 percent attention, it’s the new dynamic meditation” says Anna, founder of BoxBiz.

6 Benefits of Boxing:

Relieve Stress: No matter what you bring into the room, as you hit the pads, your brain increases production of endorphins – neurotransmitters that create feel-good thoughts. Punching can also relieve muscle tension that is built-up throughout the day.

Build Confidence: There is something incredibly empowering about hitting something. After a class, you leave feeling stronger and energized.

Improve Mental Focus: As you work key punches and defensive moves, you will find your focus is improved, increasing your concentration. Our boxing programs call out the names of the punches or number, executed in unison by everyone in the class, to reinforce memory recall and keep you present in the moment.

Get a Total Body Workout: It is a common misconception that boxing only works out your arms. Throwing a punch is a total body movement – the power in your punch actually comes from the ground up from your legs through your core and ultimately your arms.

Work out Efficiently: Boxing does what you want a workout to do. It is a fun, group activity and engaging way to tone and sculpt muscle while burning calories and fat. A boxing workout increases metabolism and improves mobility, strength, hand-eye coordination and core stability.

Learn a Skill: Whether you are putting on gloves for the first time or the thousandth time, there is always room to grow. There is no such thing as the perfect punch; part of the addiction is building your skills — getting faster and more powerful every day.

Nutrition tip #3: 4 easy snack recipes under 250 calories.

Discover the secret recipes to a healthier lifestyle in just under 250 calories.


Hummus Avocado Toast

Another variation on avocado toast to keep things interesting.

(Makes 1 Servings)


  • 1slice whole wheat bread, toasted
  • 2tablespoons hummus
  • 1/4 medium avocado, thinly sliced
  • Salt
  • Pepper
  • Red pepper flakes (optional)
  1. Spread toast with hummus.
  2. Top with avocado.
  3. Season with salt, pepper, and red pepper flakes.

Nutrition Per Serving

211 calories
9 g fat (1 g saturated)
27 g carbs
3 g sugar
7 g fiber
6 g protein

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Nutrition tip #2: 4 make-ahead recipes to pack for lunch

Below are a few make-ahead recipes for lunch to help you live a healthier lifestyle.

Chicken, Parsnip, and Pomegranate Salad

Parsnips are a super sweet, starchy root vegetable that tastes great roasted and can be served hot or cold.

(Makes 2 Servings)


  • 5 medium parsnips, peeled and cut into 2-inch pieces
  • 1 1/2tablespoons olive oil, divided
  • Salt
  • Pepper
  • 1/4teaspoon cumin
  • 1 small chicken breast (about 8 oz, bone-in, skin-on)
  • 2tablespoons balsamic vinegar
  • 6cups arugula
  • 3/4cup pomegranate seeds (about 1/2 pomegranate)
  1. Heat oven to 450° and line a large sheet pan with parchment paper.
  2. Toss parsnips with 1/2 tablespoons olive oil on sheet pan. Season with cumin, salt, and pepper, and spread in an even layer.
  3. Season chicken on all sides with salt and pepper and place on sheet pan with parsnips. Roast 25 to 30 minutes, until chicken is cooked through and a thermometer inserted in the middle reads 165° and parsnips are soft.
  4. Cool slightly, bone chicken and cut meat and skin into 1-inch cubes.
  5. In a bowl, whisk remaining 1 tablespoon olive oil, vinegar, and salt and pepper. Add arugula, pomegranate seeds, chicken, and parsnips; toss to coat.

Nutrition Per Serving

  • 540 calories
    21 g fat (4 g saturated)
    65 g carbs
    26 g sugar
    17 g fiber
    26 g protein


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Nutrition tips #1: 3 easy weekday breakfasts that will get you out of bed in the morning

Here are a few nutritionist approved-recipes to help you eat healthier this year.

We have listed below some really nice and easy recipes to help you eating healthier this year. Making a small change or establishing a new habit can be a great way to get healthier—as long as you have a realistic plan of action and good reasons for doing so. But, trying to overhaul your entire diet in one day, or deciding to cut out a huge number of your favorite foods for a month or two is not serious and healthy. Bear in mind that like any training, it’s about consistency and realistic objectives.


Pumpkin Protein Pancakes

High-protein, high-fiber pancakes with no protein powder.

(Makes 2 Servings)


  • 2 large eggs 
  • 3/4cup plain 2-percent-fat Greek yogurt 
  • 1/2 cup canned pumpkin 
  • 1 1/2 tablespoons maple syrup, divided 
  • 1/2teaspoon vanilla extract 
  • 1/2cup whole wheat flour 
  • 1/4cup rolled oats 
  • 1 teaspoon baking powder 
  • 1pinch salt 
  • 1/4teaspoon pumpkin pie spice 
  • 20 pecan halves, chopped 


  1. In a bowl, beat eggs. Stir in yogurt, pumpkin, 1 tbsp maple syrup, and vanilla.
  2. In another bowl, stir together flour, oats, baking powder, salt, and pumpkin pie spice. 
  3. Add dry ingredients to wet and stir to combine. 
  4. In a large nonstick skillet coated with cooking spray over medium-low heat, drop a heaping ⅓ cup batter for each pancake. Cook until underside is brown and bubbles form on top, about 3 minutes. Flip and cook about 3 minutes more. Repeat with remaining batter. 
  5. Top with pecan halves and the remaining maple syrup. 
  6. Cool leftover pancakes before storing in an airtight container in the fridge up to 3 days, or store leftover batter in an airtight container in the fridge up to 4 days.  (for 3 large pancakes, with toppings) 

Nutrition Per Serving

  • 415 calories
  • 16g fat (3g saturated) 
  • 49g carbs 
  • 15g sugar 
  • 7g fiber 
  • 22g protein 


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