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Balazs Boxing - May 2012
BOXING FITNESS NEWSLETTER
Andy & Jamie on how sleep and exercise are related, create your own boxing space with Balazs Track Systems and a brief history of Balazs. Don't miss out on the Balazs FaceBook page - cool stuff!
Fitness Tips Track Systems Balazs History
Exercise and Sleep
Exercise and Sleep


sleep. It's particularly important to watch what you put in your body in the hours leading up to your bedtime.

Stay away from big meals at night.

Try to make dinner time earlier in the evening, and avoid heavy, rich foods within two hours of bed. Fatty foods take a lot of work for your stomach to digest and may keep you up. Also be cautious when it comes to spicy or acidic foods in the evening, as they can cause stomach trouble and heartburn.

Avoid alcohol before bed.

Many people think that a nightcap before bed will help them sleep. While it may make you fall asleep faster, alcohol reduces your sleep quality, waking you up later in the night. To avoid this effect, so stay away from alcohol in the hours before bed.

Cut down on caffeine.

Caffeine can cause sleep problems up to ten to twelve hours after drinking it! Consider eliminating caffeine after lunch or cutting back your overall intake.

Quit smoking.

Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep. If you have any serious medical conditions, are very overweight, or haven't exercised in years, talk to your doctor about your plans for exercising before you begin. Make sure to start exercising slowly, gradually increasing your workout time and intensity, so you don't get sidelined by injury. Remember, regular exercise can help you feel, look and sleep better.
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We all know that regular exercise is good it is for us, and research finds new benefits every day. Regular exercise improves heart health and blood pressure, builds bone and muscle, helps combat stress and muscle tension, and can even improve mood.

Now you can add one more benefit: sound sleep. Exercise can help you sleep sounder and longer and feel more awake during the day. The key is found in the type of exercise you choose and the time you participate in it during the day.

Finding the right time to exercise:

Exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep. It's often thought that a good workout before bed helps you feel more tired. In actuality, vigorous exercise right before bed stimulates your heart, brain and muscles -- the opposite of what you want at bedtime. It also raises your body temperature right before bed, which is not what you want.

Morning exercise can relieve stress and improve mood. These effects can indirectly improve sleep, no doubt.

To get a more direct sleep-promoting benefit from morning exercise, however, you can couple it with exposure to outdoor light. Being exposed to natural light in the morning, whether you're exercising or not, can improve your sleep at night by reinforcing your body's sleep-wake cycle.

When it comes to having a direct effect on getting a good night's sleep, it's vigorous exercise in the late afternoon or early evening that appears most beneficial. That's because it raises your body temperature above normal a few hours before bed, allowing it to start falling just as you're getting ready for bed. This decrease in body temperature appears to help trigger a good nights sleep.

Try to schedule at least 20 minutes of vigorous exercise three or four times a week. Choose whatever activity you enjoy. Take a fitness boxing class, go for a run, swim, bike, ski, play tennis, walk the dog
-- just make it part of your routine.

How to sleep better: Eat right and get regular exercise

Your daytime eating and exercise habits play a role in how well you

Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.
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Transform any room into a boxing studio in seconds!

Creating a dedicated room for boxing or kick boxing classes can be expensive. A multi-purpose space is ideal—but punching bags are heavy and awkward to handle and time consuming to hang and store on a daily basis.

Let a custom-designed Balazs Track System be the solution. The Balazs Track System transforms any room into a boxing studio in a matter of seconds. Heavy bags glide effortlessly through the room from storage area to workout area and back.

The Balazs Track System consists of a ceiling-mounted track and movable trolleys that suspend heavy bags. A centrally located switch operates a brake in each trolley that either locks the trolley in position or allows the bag to move freely along the track.

Design the layout of the track to meet your facility's needs. The ceiling mounted tracks can bend around corners and extend into closets to hide bags when not in use. Whether you are deploying one bag, or a whole room full, the Balazs Track System is the perfect solution.

Boxing Studio

System Specifications:

• Electrical: Requires only 110V AC power supply (International versions available.)

• Track: Powder coated structural steel

• Brake System: Pneumatic

• Each trolley equipped with Balazs H2S™

• Balazs, Inc. supplies: track, bag trolleys and pneumatic control system.

• Mounting brackets not included.

• Balazs can assist in mounting bracket design.

Contact Balazs at info@ BoxingSource.com or toll-free at 888.466.6765 for help creating the layout that works best for your facility.

Balazs Inc. | 1.888.466.6765 info@balazsboxing.com
©1998-2011 Balazs Fitness

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Balazs History

In 1996, Andrew R. Laudenslager had been searching for a birthday present for his girlfriend. A fitness boxer, she wanted an 80 lb. punching bag she could use at home. After doing some research, Laudenslager found that no boxing stands on the market were strong, stable or within his budget, so he designed and built one himself.

The gift looked like a giant hangman stand, but within days, friends saw the stand and wanted one for themselves. Although Laudenslager's original stand was designed for a 100-pound fitness boxer, it was sturdy enough to be used by professional heavyweights. Laudenslager promoted his invention on the web, and eventually fitness centers around the nation were demanding one to put in their facilities. In 1997, Laudenslager partnered with his cousin, Peter Balazs Pecsvaradi, and founded BALAZS INC.

In addition to thousands of people who enjoy a strenuous boxing workout at home, boxing gyms, health clubs, universities and military bases in over 100 countries use BALAZS' products.



BALAZS equipment was also used on location during the filming of "Play it to the Bone," a recent film by Ron Shelton's Bordertown Productions, to train actors Woody Harrelson and Antonio Banderes. BALAZS products have been published in magazines such as GQ, Men's Health, Worth, Muscular Development and many others.

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BALAZS INC is located in Honey Brook, Pennsylvania at 625 Todd Rd.

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Balazs Boxing - Knock Yourself Out
www.balazsboxing.com | 888-466-6765
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