Carbohydrates, Glycogen, and Energy
The primary food energy source for muscles during physical activity are carbohydrates! Carbs are stored in the muscles and liver in a form called glycogen. Only a limited amount is produced and stored in the body and is an essential part of the daily diet! Having a diet that is high in carbohydrates, combined with training, can result in more glycogen stores in the muscle. In edition high carbohydrate foods tend to be high in fiber, low in fat, and enriched with nutrients like vitamins and minerals!
(source: Coaching Olympic Style Boxing, pg. 192
Carbs are not the enemy!
Not all carbs are bad for the human body. You will need carbohydrates for the production of energy! Carbohydrates are either sugars or starches and is the primary and is the preferred source of energy for the body's working muscles & brain. The human body can digest some carbohydrate sources very quickly such as candy, pastries. Resulting in a blood sugar spike, followed by a crash! Any diet high in these foods can lead to health problems, such as obesity and heart disease! The best carbohydrates are more difficult to digest and is instead digested slowly to provide the body with a steady supply of energy. It is important to note that the right amount and kind of protein, fiber, and fat in a food contributes to how quickly it is digested. One way to characterize foods as either a sugar bombs or energy stabilizers is based on their Glycemic index. Foods with a high glycemic index are going to be quickly digested and cause blood sugar levels to sky rocket and crash! That is why it is best to eat low glycemic foods! Not all carbs are bad for you. In fact your body needs them. Choose from the low glycemic index today so you have long lasting energy through any workout!
Source: Isagenix International
Watch This 1 Min Video!
Carbs are not the enemy and is your primary food source of energy! With the right information and guidance from Power Boxing & Fitness you will understand the science of food! We strive to provide our members with knowledge and content like this! Try us today & Register into a class with this diet tip!
Subscribe to the Power Boxing & Fitness Blog for more content like this!
-Will "Power" Coix
What is Proprioception?
Proprioception. (prō'prē-ō-sěp'shən) The unconscious perception of movement and spatial orientation arising from stimuli within the body itself. In humans, these stimuli are detected by nerves within the body itself, as well as by the semicircular canals of the inner ear.
Proprioception is the sense of oneself. Your body has proprioceptors, which are sensors that
provide information about joint angle, muscle length and muscle tension. This provides the
brain an awareness of every body part subconsciously. Here is a quick 1 min video below on Proprioception!
Below I will be explaining the three ways I increase my proprioceptive abilities.
1. Jump Rope
The brain uses sensory information to accurately produce motor commands. Any exercise
involving coordination and movement patterns can greatly enhance the kinesthetic and spatial
awareness. Jump roping is a great way to practice spacial awareness. Similar routines such as
plyometrics and agility drills help establish connections between muscles and nerves. We are
commanding the body to perform and memorize certain movements. Over time, it becomes
easier to perform these exercises without much thought, it becomes a subconscious routine.
Jump rope combined with boxing regularly will increase the subconscious awareness.
Watch the video below to see Scott Powers demonstrate an example of a boxing drill jump rope drill.
Spin your jump rope in front, while in a boxing stance, shoot any punch over the rope, with out losing spin or get caught by the upcoming jump rope. Watch the video on top to get an idea! I will update this blog with more content later! Enjoy!
2. Boxing Mitt Work
Proprioception enables us to know where each body part is in space without having to look. One simple example would be the ability walk. This video below will show Mellissa's proprioception. Notice her bodily
movements are all from muscle memory. Standing, stepping, punching, balancing, head
movements, and overall body's position to the pads all require proprioception.
Hitting pads will cognitively increase proprioceptive demands, helping you achieve better
understanding of your body movements.
Try a FREE pad session with undefeated Pro Boxer Will "Power" Coix as teaches you his understanding on proprioceptive demands!
Call or text to schedule your appointment! (630)-923-4560
3. Shadow Boxing With Eyes Closed
The last example is performing a exercise with the eyes closed. This allows other senses to be
more prominent. This allows you to perform each activity without watching the movement take
place. Shadow boxing with eyes closed is a perfect exercise to increase proprioception.
Try it out in a safe area and make sure you have enough space around you!
Now close your eyes and punch in the air. Take note on what you are feeling as you are
throwing each punch. This is a quick and one of the easiest way to enhance proprioception.
Closing your eyes will also enhance other senses and increases self awareness, more
importantly you will eventually have more intended movements.
Developing high-level proprioceptive abilities will not only improve your athletic
performance, such as footwork, combinations, and balance; but will make you more relaxed
and agile no matter what you do! Let’s learn how! Try a class today by clicking the button for a
free PBF class! Thanks for taking the time to read my blog! I hope you learned a few things
about your body's self awareness and my three exercises to increase proprioception. Please
leave a comment letting me know what you thought, and stay tuned for more fitness tips in my
Will "Power" Coix
An undefeated welterweight Professional Boxer, a Certified Personal Trainer by the National Academy of Sport Medicine. He looks to share his knowledge with every blog post! Subscribe to our blog today!
Try 21 Day Fix and get a Free Month!
Try Body Beast and get a Free Month!