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How the benefits of boxing help people manage ADHD

How the benefits of boxing help people manage ADHD

Did you know that boxing training can be beneficial for people to help them manage ADHD? In fact, boxing has been shown to help improve focus, concentration, discipline and resilience. It can also help reduce stress and anxiety levels. Not only is it great for kids who have hyperactivity and lots of energy to burn off but also great for helping manage adult ADHD too. If you are looking for a way to better manage your ADHD symptoms, boxing may be the answer!

How exactly does boxing with managing ADHD?
Boxing is a high-intensity sport that requires total mind and body involvement. You have to be aware of your surroundings, your opponent, and your own body movements along with being able to regulate your emotions in real time in order to not lose control and fight effectively. All of this has a positive effect on your own personal ability to manage ADHD. Lets now talk more in depth about how the benefits of boxing and training involved help with the different aspects of ADHD.

Concentration
During activities such as hitting the bag, pad work and most importantly sparring, you have to remain focussed on the activity at hand. There is not time to let your mind wander when you are sparring against an opponent as you have to be ready to respond to their every move. This level of concentration required is practiced during activities such as hitting the bag or pad work, and the thought of being punched in the face if your don’t stay focussed provides added motivation to develop this skill.

Over time you will become more adept at being able to turn on a laser like focus when the situation requires it. The process of actively working on maintaining concentration during training leads to the brain developing more neural connections for this ability, meaning you are able to apply your concentration to other tasks not related to boxing.

Boxing training is a brilliant activity to do before activities such as studying or work that requires concentration as it releases endorphins and dopamine which make the mind more alert.

Impulsivity
Boxing can help you to manage ADHD symptoms such as impulsiveness, which can often lead to people doing things that they later regret because they didn’t think about the consequences first.

Boxing training helps you to control your impulses because you have to have a very high level of self control when sparring or fighting competitively. You can’t just throw punches aimlessly without thinking about what you’re doing, because you waste energy and make yourself more vulnerable to being counter punched. Likewise you also become able to stop yourself mid punch in situations such as sparring if the situation requires it. This self-control can carry over into other areas of your life, such as when you come into conflict with other people or even when your boss is rude to you.

As with concentration your brain develops neurologically providing you greater impulse control abilities.

Hyperactivity
For kids who have ADHD and bundles of energy, boxing training is one of the best ways for them to burn it all off, as boxing training is one of the most energy consuming work outs you can do. It makes use of all 3 of the different energy systems, to include the aerobic, anaerobic and AT-PCR system. For adults with ADHD who no longer have the hyperactive aspect, boxing training is a great way to help alleviate in the internal feeling of restlessness.

Emotional regulation
One of the biggest challenges for people to manage ADHD is being subject to extremely high intensity emotions. In particular that of anger or ‘rage’ when upset. This often causes problems in particular when it comes to social interactions and handling conflict.

Boxing training helps you learn to manage your emotions because you have to be in control of your anger when you’re boxing. If you get too angry, you won’t be able to think straight and you could make a mistake that gets you hurt. In particular developing the ability to not act on your anger is the first step to getting it under control. This ability is gradually built up during training when the person learns to tolerate and persist by the pain that is felt by certain exercises and activities. Further development in this area is provided from activities such as sparring and works in relation to learning how to control the adrenaline released from the ‘fight or flight response’.

Boxing training is also a great way to improve your mood in general. The endorphins and dopamine that are released when you work out have a positive effect on your mood and can help to combat depression. Working out is one of the best ways to relieve stress and feel good.

Developing self discipline
Due to the nature of ADHD it is incredibly important for people who have it to develop a greater level of self discipline than would otherwise be required for neurotypical people.

Boxing training is great for building self discipline, as the sport provides a very obvious real time feedback loop of how the training you have done (or lack of) translates into your performance in the ring. This provides a very high level of motivation to work hard in the training and creates an understanding of self responsibility.

As mentioned earlier you also will develop an improved tolerance to pain enabling you to face uncomfortable situations head on (a core part of discipline) rather than avoidance, and learn to just get on with things. This provides help with things such as procrastination or getting on with activities you find difficult outside of the boxing gym.

A safe alternative to other risk taking behaviors
People with ADHD are very often people who take unsafe risks as they are addicted to the adrenaline they get from such activities.
The feeling of the adrenaline rush from boxing sparring is very similar to the feeling that people with adhd get from doing things like taking risks or being in scenarios that involve a lot of noise and action. Boxing gives you something to get those adrenaline highs in a natural, safe and controlled way.

Building confidence and self esteem
Boxing training can provide a sense of accomplishment and boost self-esteem. When you achieve something in boxing, such as mastering a new skill, improving in sparring or even winning a fight, it feels great! This improved self-esteem can carry over into other areas of your life.

Achieving mini goals
A key aspect of building confidence is that it needs to be done incrementally, a bit like building fitness or strength. Often people with ADHD have very low levels of self confidence due to facing many challenges and ‘failure’ throughout their lives.

The first step back on to the path of building confidence back up is to achieve mini ‘wins’. An example of this is with activities such as skipping. Simply improving the number of ‘skips’ that are completed each session, gives real time feed of how improvements are being made. Seeing results such as these improve week on week really has an amazing ability to build your confidence. You will then start to believe in yourself and your ability to achieve in other areas of your life.

Boxing also builds an incredible level of self confidence due to developing the ability to defend yourself. You do not have to worry so much about conflict with other people when you know you can defend yourself. This is because you are less likely to enter the ‘fight or flight’ response and manage situations more calmly.(Meaning you are less likely to end up in a fight).

You will also feel less anxiety around interactions with other people in general.

Improving your overall quality of life
Boxing training not only helps with these aspects of ADHD, but also is beneficial in so many other ways for your life in general. It will get you fitter and healthier than you have ever been. You will get many other physical benefits such as improved coordination and reaction times and will develop a great physique too (which also helps boost your confidence)

Best of all you will gain a fun and engaging hobby to participate in and meet many new people. There is also the aspect of going on to box competitively yourself and going to watch your friends boxing at events themselves too.

Boxing is becoming more recognized for its benefits for ADHD
Check out this article from the BBC about how boxing is being used to work with kids excluded from mainstream education who have ADHD.

https://www.bbc.com/news/uk-wales-48720809

Get started with boxing today!!
If you’re ready to start seeing real results and improvements in challenges caused by your ADHD brain, the ‘Zero to Hero’ 12 week boxing transformation course is the perfect choice for you.

You will learn about all the different aspects of boxing, fitness, weight loss and nutrition (including monthly recipes sent directly to your inbox).

For more information please check out the ‘Learn More’button below.

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How To Get Rid Of A Bad Habit

Getting rid of a bad habit is not a walk in the park. It’s a daunting task that requires much simpler “step by step” strategies, inclusive of a healthier habit.

Everyone has a habit that doesn’t please his/her personality. The great thing is that we have all been granted wisdom and capabilities to change bad habits.

It’s a tough experience trying to replace a bad habit with a good habit.

How to Boot Bad Habit Out of Your Life

Let it go: Take it deep into the recesses of your heart to fight to eliminate the bad habit. Be ready and willing.

Create a positive list of reasons as to why you don’t need the bad habit again: Start with dramatic and powerful reasons that you can memorize.

Choose to do it: “I’m choosing change!” Once you have the required details to kick out the bad habit, narrow down on one thing, act of will and choose to accomplish it.

Take action: Work diligently toward the planned objective.

Recover from failures: Withstand the setback and don’t turn back. Chalk your goal with experience.

Reward yourself: Congratulate yourself regularly. Small victories will allow you to plan for big ones and at the end you will be sure of a good habit.

Want to learn more about boxing, fitness, nutrition and weight loss?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Why Healthy Lifestyle Should Start TODAY, Not After You’ve Had Some Diagnosis or Health Crisis

Your healthy lifestyle leads to your wealth.

Fire in a proper diet and make a healthy living as your companion before you land in any hospital bed.

And there is one thing we have learnt from the recent Covid-19 pandemic, and that is that those with pre-existing health conditions such as diabetes, obesity and cardiovascular disease, are the ones who have been worst affected and least likely to recover….

Remember, physical fitness isn’t the sole reason to stay healthy.

Being healthy means that you’re emotionally and mentally sound.

Maintaining a healthy lifestyle is not difficult or require too much work. Whichever the case, make healthy lifestyle decisions before the emergence of a health crisis.

The importance of a right lifestyle include the following:

✔ KEEPS YOUR IMMUNE SYSTEM STRONG!!!!

✔ Prevents type II diabetes as well as obesity in children.

✔ Allows you to accomplish the set health goals.

✔ Makes you stronger and happier to live longer.

✔ Enables you to balance the demands of daily life as well as taking care of personal wellbeing.

✔ Makes you stronger and happier.

✔ A resourceful technique used to reduce the possibility of developing health problems.

✔ Enables you to cope with life challenges.

✔ The right lifestyle goes a long way beyond mental, physical and emotional wellbeing.

✔ Healthy lifestyle is effective when it comes to stress management.

Important aspects when it comes to a healthy lifestyle include adequate exercise, proper nutrition, stress management and mental stimulation.

Get started with YOUR new fit and healthy lifestyle today! All through the sport of boxing…

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Tips for Staying Committed to Your Fitness/Weight Loss Goal

Who doesn’t like to taste success? We all do. However, the success path is not easy. Achieving your goal is not a walk in the park. You need the readiness to face difficulties, put in long hours, stay consistent in your actions, and always be relentless, no matter what.

Here are the TOP tips you can use to develop an undying commitment to your goals:

• Set Worthwhile goals: Typically, the initial steps in making your goal are developing real aspirations. Give yourself a merited goal that gives a sense of purpose, direction to move, and vision to work.

• Develop conviction: Conviction is a self-believe reinforcement that fires your ambition. Feel capable of achieving your set goal despite the obstacles and hurdles that land your way.

• Pursue self-discipline: The most difficult aspect of staying committed to your goal is a lack of self-discipline. Self-discipline blocks distractions that come your way, making you relevant to your goals. The importance of self-discipline and commitment cannot be overemphasized. You need to be accountable to yourself.

• Measure your progress: It’s easy to stay committed to your goal when you are aware of the progress. Are you inching slowly toward the finish line? Know your milestone! Checking where you’ve come from and where you are going boosts your confidence, keeping you motivated and focused on success.

Stay vigilant, dedicated, and follow through these tips. No goal is beyond your reach!

Want to learn more about boxing, fitness, nutrition and weight loss?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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How to Make Exercise a Habit (Tips for Starting and Sticking to It)

Making exercise the enjoyable part of your daily life is easier than you may think. These tips show you how.

What keeps you exercising?

You probably know that there are so many reasons you need to do some exercise. To emphasize, more exercise improves your body’s energy, improves sleep and moods, and also reduces anxiety, stress and depression. Making exercise your habit is just a click away; remember, you need a smart approach with the right mindset.

How to make exercise your daily habit:

• Set a time for the exercise. Whether you will do it in the morning hours, lunchtime or in the evening, stick to the time set.

• Send a reminder. When you get a reminder do things the right way; never brook any delays.

• Start with small exercise that you find motivating.

• Increase intensity of the exercise progressively.

• Make the exercise pleasurable. Fun habit with pain, always looking forward to doing it.

• Lay out your gear without fear, be ready for obstacles and frictions.

• Don’t skip even a day

• Studies show that it take just over 2 weeks for a habit to develop, ensure you persevere through this period!

There is no other magical way to make exercise your habit. The above tips will guide you through thick and thin until you are used to your exercise program.

Want to learn more about Boxing, fitness, nutrition and weight loss?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Why Regularity and Routines Aren’t Boring but Actually Raise Your Life Quality

According to health experts, developing a lifestyle or routine is not only an easy undertaking but also an ideal body activity. Well, we all have regularities and routines. However, everyone can craft them to maximize their time.

The fact is, you cannot be productive enough without regularities, routines and some rituals. Here is why.

Routines help us make the chaos of daily life more containable and controllable, and regularities imbue the mundane with a magical element. The structure of routine comforts us and the specialness of the routine and rituals vitalizes us.

Regularities and routines are essential in the development of a balanced life. You won’t get to the boredom phase easily. The bouncing tasks in our day life dictate our true life extent. According to several studies, routines and regulations design up to 40% of daily action powered by habits. Routines and other unconscious actions are developed over time.
A successful day is determined by your body’s flows of energy and the natural ebbs. Basically, daily routine and regularities develop the desired form of energy flow and the body’s natural ebbs. Additionally, it reduces anxiety before any stressful task and improves performance.

Routines and regulations elicit repeated rituals that keep us motivated, focused and disciplined.

Want the perfect routine for getting fit and losing weight with boxing training?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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One Mistake You Didn’t Know You Were Making That Eats All Your Gains From Diet and Workout

There is one big mistake you’re making that is eating up all your gains from working out and eating right. Any idea what it is? Your sleep hygiene! Sleep may not sound particularly important when it comes to making gains, but hear me out. Sleep is your body’s reset process and it is as important to your fitness gains as consuming enough nutrients is! When you’ve had a quality night’s sleep you are able to perform better in the gym and at a higher intensity. You’ll find that you have more energy and function better mentally, with better coordination and faster speed.

Not getting enough sleep or quality sleep may in fact affect more than just your energy levels; a lack of sleep will activate your body’s stress response, and when you’re stressed your body wants to hold onto extra weight, not lose it.

Sleep also balances and regulates the hormones responsible for your appetite, meaning that chronic sleep deprivation can mess with your hunger cues and feelings of satiety, causing you to feel hungrier than usual and even experience more cravings for high calorie, indulgent foods. Plus, a lack of sleep is associated with lower cognition and ability to reason, making it harder to make the healthy choices required of you to stay on track for your goals.

Want more tips with your training and diet?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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The Key to Lasting Change/Results with your training

Focusing on and being consistent with healthy habits is the absolute best action you can take, right now, to attain the results you’re after and achieve lasting change. Simple yet specific dietary and physical activity habits like drinking enough water each day, including colorful vegetables on your plates each day or getting in at least 10,000 steps, are all great places to start. You don’t have to do them all at once, either.

Pick one or two healthy habits to work on for a few weeks; make it so easy at first that you physically can’t fail. You’ll distract yourself from the constant worrying about the scale, and when you focus on these things, lasting and meaningful change will follow. Consistency is found in those small, repetitive, seemingly unimportant decisions you make each and every day.

Slow it down, stop putting so much pressure on yourself and make the decisions that allow you to feel your best. Whether that means losing weight, getting stronger or faster, or simply trying to make better dietary choices for yourself each day, your success on this journey will depend on your consistency over the long-haul.

Want more psychological tips on being successful with your training?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Tips and Tricks to Sleep Better

Your sleep hygiene is important in enabling your body to reset itself to be ready for another day. There are plenty of things we can do to promote better quality sleep, like eating a wide variety of healthful foods, getting in some daily movement and managing stress. Here are some other tips to help you sleep better!

– Follow a Sleep Schedule
Try to go to bed and wake up at the same time each day. This will help train your body to know that it’s time to rest, so you can get to sleep easier.

– Limit Your Use of Electronics for At Least 1 Hour Before Bedtime
The blue light emitted from our cell phones actually sends signals to our brains that it’s still daytime, making it harder for us to shut off when it’s time for sleep.

– Give Yourself Time Before Bed to Relax and Unwind
Consider writing in a journal or taking down some notes for your next day’s to-do list– anything that will help quiet your mind.

– A Snack Before Bedtime is Okay
You may have heard that you need to cut off all eating a few hours before bedtime, but this isn’t a one size fits all approach. Some of us benefit from having a bit of food in our stomach to help us fall asleep. The keyword is small, though, as eating a heavy meal right before bedtime makes your digestive system work overtime and can actually hinder your sleep.

– Go Easy on the Alcohol
Alcohol affects the production of sleep-inducing chemicals in the brain and can block REM sleep (the deep, restorative type of sleep).

– Include Relaxation Techniques
Relaxation techniques are helpful for managing stress and promoting deep, restful sleep. Relax before bed with a warm bath, deep breathing, meditation, gentle stretching or yoga.

Getting enough quality sleep each night allows our bodies to reset themselves both physically and emotionally so that we can be ready for a new day ahead. Refer back to the list above whenever you need to check in on your sleep routine!

Want to learn more about fitness, nutrition and boxing?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

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Too lazy to do cardio but want to burn fat: do this!

Cardio has been the most popular form of steady-state training for the last few years. Whether the goal is to lose weight or get fit, cardio is an essential component to an everyday workout program. But if you are too lazy and want to burn more fat in less time then there is a more effective solution for you. High-intensity interval training (HIIT) is a newly popular form of workout involving short bursts of intense exercise with rest periods.

Sounds interesting? If you are a smart exerciser, go for interval training to reach your fitness goal within the shortest period of time possible. This interval training is done in several sets, which involves pushing the body well out of its comfort zone and giving it a short interval or recovery period. The benefits of HIIT Training are:

● Improved performance at the gym and office
● More calorie burns in less time
● Improved insulin sensitivity
● Improved calorie afterburn
● Better for burning belly fat
● Improved heart health
● Shorter workouts

While doing interval training, be sure to follow a HIIT-friendly diet and eat enough protein to help your body burn calories and build muscle with each workout. Stick with it; you’ll see your fitness level improve and your body change for the better.

One of the best things about Boxing training is that it is FULL of HIIT training exercises and routines, all specifically designed to improve your boxing ability.

Want to learn more about HIIT and Boxing training?

Boxing Evolution has the perfect solution with our very own ‘Zero to Hero’ boxing body transformation course.

You will learn about all the different aspects of weight loss, nutrition (including monthly recipes) and developing fitness along with learning real boxing skills. There is no better way to lose weight and get in shape than with boxing!

For more information please check out the ‘Learn More’button below.

Learn More

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