July 2006
Andy and JamiePower is the key to success in the ring. Power also translates into strength and toned muscles. If you want to be a hard as nails boxer or just be in top condition, punching with power will help you get there. In the Fitness Tip, we offer tips of how to get a workout in while traveling. Lastly, in "Ask the Trainer", Andy and Jamie suggest that changing up your workout can help boost your fitness level by keeping your body guessing.

The Balazs Team - Knock Yourself Out!


Boxing Drill #32: Power Punches
To be successful in boxing, both hands must be able to punch with force. Directing your power in a controlled manner is a valuable offensive weapon. Being able to punch with speed and power will keep your opponent at bay and will allow you to change the tempo of combinations.

Here are some basic elements to throwing punches with power.

  1. Aim one or two punches beyond your target.
  2. Throw straight punches; don't "loop" them.
  3. Put the target at the end of your punch.
  4. Get your hips and lower body into it, as you rotate the shoulder to extend the punch.
  5. Shift your weight slightly to line up the body behind the punch.
  6. Focus on punching with directed speed.
  7. Keep your muscles relaxed.

The best way to practice power punches is on the heavy bag. Focus on proper techniques to avoid developing bad habits. Don't over commit to the punch by expecting to make contact. Sometimes you're going to miss; when you do you must recover quickly.

  • Don't telegraph your punches.
  • Keep your hands up, don't drop your fist before you throw.

Read over a few of the past articles on heavy bag routines. The Heavy Bag Sprints help with power when you are tired. Another option is the Punch Out Drills. Good Luck!

Andy & Jamie's Health & Fitness Tip: More Training While Traveling
Working out can be a challenge when you are on the road in an unfamiliar place. You don't have your regular gym (and workout buddies) or your personal trainer is not around. A 7-day vacation or 3-day business trip may be a convenient excuse to put your workout program on hold, but why not take your workout on the road. By staying focused and working out, you'll stay on track with your fitness goals. Here are just a few great traveling workout suggestions that almost any hotel will accommodate- even if there is no fitness center.
  • Crunches (3 sets of 25)
  • Push-ups (3 sets of 12-15)
  • Stair climbing (6-7 minutes) (What hotel doesn't have some set of stairs?)
  • Walk the halls (10-12 minutes)
  • Jump rope (6-8 minutes) or jumping jacks (3 sets of 30)
  • Dips (using a chair)
  • Squats (3 sets of 15)

You may want to consider purchasing elastic fitness bands and or a jump rope for when you travel. The bands offer added resistance to any exercise. They are a great way for you to simulate the same exercises you do at home without carrying the heavy dumbbells in your suitcase. A jump rope is also a fantastic way to sneak in a workout.

Ask the Trainer:
"I'm 38 years old and I have been going to the fitness club for 8 months now. I do three aerobic classes per week, and run on the treadmill two days a week. I have dropped 14 pounds and feel more energetic. Recently though, I feel like I've 'peaked' and I'm not continuing to see the results I'd hoped for. Any suggestions?"

Keep your body guessing! One of the biggest reasons people fail in their fitness efforts is because their body gets used to a specific diet and exercise program, and they stop seeing results.

To keep attaining those fitness goals, you have to constantly change the way that your body perceives exercise. Change the type of activities that you engage in, use different equipment, exercise at different times of day, practice alternative methods of fitness--perhaps you should add some resistance training to your routine. Try a fitness boxing or aerobic boxing class. Don't get stuck in a rut--change your routine!

- Andy Dumas

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Balazs fitness tips are endorsed by the World Boxing Council.