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Showing posts with label Boxing. Show all posts
Showing posts with label Boxing. Show all posts

May Boxercise Deal - Boxing Lessons for Less

Did you know that Boxing that is a really great cardio exercise that burns a lot of calories?

Exercise & Calories Burned per Hour
130 lbs
150 lbs
180 lbs
200 lbs
Boxing, sparring

Which means that if you want to get into boxing purely as an exercise (as opposed to competitive boxing or learning boxing as a self-defense) you can really shed the pounds quickly.

An 165 lb person burns a little over 700 calories in 1 hour of sparring. Doing boxing for 5 hours in a week and they've lost 1 lb. (To calculate how many calories you can burn doing boxing punch your weight in pounds into the following Boxing Calories Calculator.)

Add in the Afterburn Effect and they may lose closer to 1.5 lbs of fat. That is pretty impressive for only 5 hours worth of exercising.

Precise results will vary on a person's overall weight and physical endurance, but the end result is that boxing provides you with a great cardio exercise that burns a lot of calories - and its fun to do!

I charge $35 per hour for boxing lessons. For 5 hours of boxing lessons (split up over 5 days, depending on the client's schedule) I normally charge a discounted rate of $150 (the client saves $25).

However during the month of May 2013 I am offering a special discount rate for new clients - 5 lessons for $125.

Please note I am not teaching competitive boxing. So if you are into MMA or expecting some serious sparring action, you will be sorely disappointed. I teach boxing purely as an exercise. Hence the term "Boxercise".

To sign up immediately for Boxercise Lessons you can send $125 via Interac E-Transfer to

Please email to schedule lessons. Happy Boxercising!

Nose Exercises Vs Rhinoplasty


"Hello! I recently suffered an injury to my nose during boxing and when it was healing I noticed that my nose had become crooked. I was thinking about getting nose surgery [rhinoplasty] to fix the problem, but someone told me about nose exercises you can do that can fix various problems. Does nose exercises really work?" - J.F.


Hello J! Good news, yes, nose exercises may be the answer to your problem if the damage isn't too severe. And judging by the number of boxing related nose injuries you won't be the only one who will be interested in this solution.

Damage to the nose muscles on one side or the other can cause the tip of the nose to go crooked. It reportedly can also be caused by sleeping on one side of the face too much, overuse of the muscles on one side of the nose, or even something simple like losing weight and the muscles in one side of your nose losing some of its muscle density... and of course getting punched repeatedly in the nose.

Regardless of the cause of the damage, if the damage is minor then it can be fixed using a variety of nose exercises.

1. Squinting the Nose

Basically all you do is smile and try to squish your nose upwards using the muscles within your nose. No hands required. This upward "squinting" of the nose will add more girth to muscles in the sides of the nose and, assuming you do it evenly, both sides of the nose will auto-correct themselves with time until they're both equally muscular.

Hold for 5 to 10 seconds. Repeat 20 to 30 times daily until your nose muscles straighten out.

2. The Nose Shortener

This exercise isn't so much to repair damage as it is to prevent long term degradation of cartilage within the nose. As you get older your nose continues to grow, and the cartilage in the lower section may weaken and then separate from the upper part of the nose. This often gives the appearance that a hump has developed on the bridge of the nose. A plastic surgeon can perform surgery to improve the shape of your crooked nose or you can do this handy "Nose Shortening" exercise which will help to strengthen the muscles in that region of the nose.

Using your index finger, push the tip of your nose up. Contract the muscle by flexing your nose down against the resistance created by your finger. Hold for 5 to 10 seconds. Repeat 30 times, each time concentrating on the muscle forcing your finger down. Keep your breathing steady while performing the exercise. To get the maximum results, perform the Nose Shortener exercise twice a day.

3. The Nose Shaper

The upper part of the nose is made of solid bone and the center part is made from cartilage, so there really is not anything that can be done via exercising. However the bottom part of the nose had several different muscles which can be exercised, and by doing so it is possible to change the general shape of your nose. The "Nose Shaper" exercise involves placing your index fingers down either side of your nose, and flaring your nostrils by using the muscles above and below your nostrils. Your fingers create resistance by keeping your fingers in place against the movement of the nostrils, sort of like weightlifting for your nose.

Repeat this exercise 30 times, twice per day. The end result will create a less droopy nose, but the nostrils will appear wider... so if you don't want wider nostrils maybe you should consider the exercise below instead.

4. Nose Narrowing

Want a more narrow nose? Lower your chin and mouth and narrow your nose in the process. This uses a different set of muscles inside your nose which will help tighten up and narrow the appearance of your nose.

Hold for 5 to 10 seconds. Repeat 30 times, twice per day, and observe the long term results as your nose becomes more narrow.

5. Nose Wiggling

This one is easier to do in front of a mirror. Wiggle your nose from side to side, without moving your lips/etc. Why? Well, if you can master it then it makes for an interesting party trick. Not sure if its useful in terms of improving your looks however, but presumably it helps build the muscles within your nose.

Update: Fixing a Crooked Nose

If you are looking for specific information on how to fix a crooked nose I recommend reading the following post: Fixing a Crooked Nose using Nose Exercises.


Keep doing the exercises regularly for maintenance (once per week or so). Like any muscle group, the nose muscles need regular exercise in order to keep their figure.

NOTE: For fun, make before and after photos to see the results over time.

SPECIAL NOTE: So if you thought that rhinoplasty was the only way to reshape and straighten your nose, huzzah, that myth has been busted!

PERSONAL NOTE: I did all of these exercises myself while writing this and now my nose feels sore from exercising it. Advice? Don't overdo it. Stick to the recommended 30 times, twice per day. I saw results within the first week of doing them.

FINAL NOTE: Yes, if you have severe damage to your nose then rhinoplasty is your only remaining option. But that kind of damage is more rare. You shouldn't feel self conscious about the nose you were born with just for society's unrealistic standards of beauty... And as Michael Jackson has previously proven, once you get surgery you can end up becoming obsessed with the shape of your nose and always looking to change it more and more.


I am getting a lot of requests from people wanting personalized advice about their nose and what nose exercises they should do, how often they should do them, special circumstances,  etc. My advice is to follow the instructions listed above and on other posts I have made about nose exercises.

If you are contacting me asking me for personalized help - basically asking for my services in aiding you with your nose exercises, then I will need to charge you my personal training rate ($50 per hour) for my services.

I know this is not the answer many of you are looking for. I have already answered many of the frequently asked questions below in the comments section, and answered many emails from people asking for help with their nose exercises - but I am a busy person and the emails have reached a point where I need to start charging for this service because I cannot answer all of them.

Best of luck with your nose exercises!

Kicking and Kickboxing as Exercise

Not all exercises have to be cardio or weightlifting or yoga / stretching (which reminds me, I need to write more posts about proper stretching)... Sometimes activities can just be fun.

#1. Dancing - Yes, technically its a cardio, but you forget that it is and just have fun exercising without realizing it.

#2. Sex - Again, its a cardio... and it can also be weightlifting, depending on what you are doing. *wink*

#3. Martial Arts...

The simple act of kicking as high as you can kick does two things:

#1. Its cardio. So you can get a decent workout by doing 100 high kicks with each leg per day.

Note: If you have a sedentary lifestyle don't start with 100 per day because you could injure yourself since your legs aren't used to it. Start with 20 per day and work your way up gradually. (See the comments near the bottom about patience.)

#2. Its stretching. You feel it especially in the back of your leg, where your muscles aren't used to being stretched like that. Stretching helps to increase and maintain flexibility.

So if you're exercising at home and you want to add some flexibility exercises to your routine, kicking is a good place to start. Just make sure you have plenty of room to practice your kicks.

If you get really into it you may be tempted to get into Kickboxing, which as the name implies, combines boxing with various kicks into a martial arts-based sport.

Note: I did kickboxing back when I was in high school and later I did Taekwondo when I was living in South Korea (Taekwondo is focused on kicking and tripping opponents), so I feel confident speaking on the topic of kickboxing and Taekwondo even though I don't formally teach either of them. And frankly I prefer traditional boxing.

Kickboxing, is also sometimes referred to as "cardio kickboxing" or "boxing aerobics", because it is often employed as an exercise routine combining a mix of boxing, martial arts and aerobics that really packs a workout wallop.

Because Kickboxing uses both the muscles of the upper and lower body, as well as the core muscles, you get a great all-around workout in a short amount of time. You may discover that many sports have a tendency to do provide a full body workout, with several exceptions (eg. golf is a lazy man's game).

A typical martial arts class begins with some stretches and a light cardiovascular warm-up including push-ups and jumping jacks. The remainder of the class is usually comprised of a series of repetitive punches, alternating hand-strikes and kicks - typically switching between all three -- followed at the end by some kind of cool down/floor work/stretching combo.

Unlike other cardio exercises like running, cycling, etc which focus on only your legs, martial arts training (boxing, kickboxing, judo, karate, etc) requires a full body workout and also fuels an adrenaline rush, making it an adrenaline high workout too - which burns added calories in a hurry and helps tone muscles. And its good for developing functional strength, balance and coordination.

According to the American Council on Exercise, a kickboxing workout will burn about 350 to 450 calories/hour. That is a huge number when you consider its recommended that you only eat approx. 2,000 calories per day.


Because kickboxing is such a strenuous exercise the risks for beginners are also higher. People with back or joint problems (eg. arthritis) should avoid this kind of workout. Beginners are always wanting to learn something in a hurry. They have no patience and no commitment.

Kickboxing is very strenuous and the problem with a sedentary person trying to get into a kickboxing program is that they end up in over their heads very quickly. They're trying to do something that's too hard for them and they don't have the patience to practice just a little bit daily and instead they are trying to do a lot daily, which results in muscle fatigue and injury.

An hour of kickboxing for someone new to the sport is too much. 30 to 45 minutes is more recommended and then after 10 or 20 lessons they can work up to an hour. They have to build up gradually and be patient about it otherwise they will either injure themselves or give up due to lack of patience.

This perhaps explains why so few people get into any of the martial arts. They simply lack the patience and determination to keep at it and learn gradually. Learning patience and humility are arguably the two biggest steps.


If you live in Toronto you can hire me as your personal trainer and we can add kickboxing lessons to the list of things to do if you are interested. Kickboxing (and boxing in general) is a lot of fun and makes a great cardio exercise.

Boxing Testimonial

"Charles is enthusiastic about boxing and a patient teacher - taking the time to teach you the correct boxing stance and the different punch-types... it really is a strength building sport; doesn't take long to work up a sweat! Thank you, Charles, for teaching me to think defensively!"

- Norene W.

Boxing Testimonial

"Charles is very knowledgeable about the sport and is a very patient teacher. I was comfortable learning something new from him despite myself not being very good at it. He made the experience enjoyable and I would definitely recommend him if you are looking to take up boxing."

- Heather H.

Boxing the Gentleman's Sport

If you're worried about which martial art will win in a fight then you are missing the whole point of Boxing.

Boxing is a Gentleman's Sport and is governed by the Queensbury Rules (eg. No hitting below the belt) and the London Prize Ring Rules.

The Marquess of Queensbury Rules

1. To be a fair stand-up boxing match in a 24-foot ring, or as near that size as practicable.

2. No wrestling or hugging or clinching allowed.

3. The rounds to be of three minutes duration, and one minute's time between rounds.

4. If either man falls through weakness or otherwise, he must get up unassisted, 10 seconds to be allowed him to do so, the other man meanwhile to return to his corner, and when the fallen man is on his legs the round is to be resumed and continued until the three minutes have expired. If one man fails to come to the scratch in the 10 seconds allowed, it shall be in the power of the referee to give his award in favour of the other man.

5. A man hanging on the ropes in a helpless state, with his toes off the ground, shall be considered down.

6. No seconds or any other person to be allowed in the ring during the rounds.

7. Should the contest be stopped by any unavoidable interference, the referee to name the time and place as soon as possible for finishing the contest; so that the match must be won and lost, unless the backers of both men agree to draw the stakes.

8. The gloves to be fair-sized boxing gloves of the best quality and new.

9. Should a glove burst, or come off, it must be replaced to the referee's satisfaction.

10. A man on one knee is considered down and if struck is entitled to the stakes.

11. That no shoes or boots with spikes or sprigs be allowed.

12. The contest in all other respects to be governed by revised London Prize Ring Rules of 1853.

The London Prize Ring Rules of 1853

1. That the ring shall be made on turf, and shall be four-and-twenty feet square, formed of eight stakes and ropes, the latter extending in double lines, the uppermost line being four feet from the ground, and the lower two feet from the ground. That in the centre of the ring a mark be formed, to be termed a scratch; and that at two opposite corners, as may be selected, spaces be enclosed by other marks sufficiently large for the reception of the seconds and bottle-holders, to be entitled “the corners.”

2. That each man shall be attended to the ring by a second and a bottle-holder, the former provided with a sponge and the latter with a bottle of water. That the combatants, on shaking hands, shall retire until the seconds of each have tossed for choice of position, which adjusted, the winner shall choose his corner according to the state of the wind or sun, and conduct his man thereto, the loser taking the opposite corner.

3. That each man shall be provided with a handkerchief of a colour suitable to his own fancy, and that the seconds proceed to entwine these handkerchiefs at the upper end of one of the center stakes. That these handkerchiefs shall be called “the colours;” and that the winner of the battle at its conclusion shall be entitled to their possession, as the trophy of victory.

4. That two umpires shall be chosen by the seconds or backers to watch the progress of the battle, and take exception to any breach of the rules hereafter stated. That a referee shall be chosen by the umpires, unless otherwise agreed on, to whom all disputes shall be referred; and that the decision of this referee, whatever it may be, shall be final and strictly binding on all parties, whether as to the matter in dispute or the issue of the battle. That the umpires shall be provided with a watch, for the purpose of calling time; and that they mutually agree upon which this duty shall devolve, the call of that umpire only to be attended to, and no other person whatever to interfere in calling time. That the referee shall withhold all opinion till appealed to by the umpires, and that the umpires strictly abide by his decision without dispute.

5. That on the men being stripped, it shall be the duty of the seconds to examine their drawers, and if any objection arise as to insertion of improper substances therein, they shall appeal to their umpires, who, with the concurrence of the referee, shall direct what alterations shall be made.

6. That in future no spikes be used in fighting boots except those authorized by the Pugilistic Benevolent Association, which shall not exceed three-eights of an inch from the sole of the boot, and shall not be less than one-eight of an inch broad at the point; and, it shall be in the power of the referee to alter, or file in any way he pleases, spikes which shall not accord with the above dimensions, even to filing them away altogether.

7. That both men being ready, each man shall be conducted to that side of the scratch next his corner previously chosen; and the seconds on the one side and the men on the other, having shaken hands, the former shall immediately return to their corners, and there remain within the prescribed marks till the round be finished, on no pretence whatever approaching their principals during the round, under penalty of 5s. for each offence, at the option of the referee. The penalty, which will be strictly enforced, to go to the funds of the Association. The principal to be responsible for every fine inflicted on his second.

8. That at the conclusion of the round, when one or both of the men shall be down, the seconds and bottle-holders shall step forward and carry or conduct their principal to his corner, there affording him the necessary assistance, and no person whatever be permitted to interfere with this duty.

9. That at the expiration of thirty seconds (unless otherwise agreed upon) the umpire appointed shall cry “Time,” upon which each man shall rise from the knee of his bottle-holder and walk to his own side of the scratch unaided, the seconds and the bottle-holders remaining at their corner; and that either man failing so to be at the scratch within eight seconds, shall be deemed to have lost the battle.

10. That on no consideration whatever shall any person be permitted to enter the ring during the battle, nor till it shall have been concluded; and that in the event of such unfair practice, or the ropes and stakes being disturbed or removed, it shall be in the power of the referee to award the victory to that man who in his honest opinion shall have the best of the contest.

11. That the seconds and bottle-holders shall not interfere, advise, or direct the adversary of their principal, and shall refrain from all offensive and irritating expressions, in all respects conducting themselves with order and decorum, and confine themselves to the diligent and careful discharge of their duties to their principals.

12. That in picking up their men, should the seconds or bottle-holders wilfully injure the antagonist of their principal, the latter shall be deemed to have forfeited the battle on the decision of the referee.

13. That it shall be “a fair stand-up fight,” and if either man shall wilfully throw himself down without receiving a blow, whether blows shall have previously been exchanged or not, he shall be deemed to have lost the battle; but that this rule shall not apply to a man who in a close slips down from the grasp of his opponent to avoid punishment, or from obvious accident or weakness.

14. That butting with the head shall be deemed foul, and the party resorting to this practice shall be deemed to have lost the battle.

15. That a blow struck when a man is thrown or down, shall be deemed foul. That a man with one knee and one hand on the ground, or with both knees on the ground, shall be deemed down; and a blow given in either of those positions shall be considered foul, providing always, that when in such position, the man so down shall not himself strike or attempt to strike.

16. That a blow struck below the waistband shall be deemed foul, and that, in a close, seizing an antagonist below the waist, by the thigh, or otherwise, shall be deemed foul.

17. That all attempts to inflict injury by gouging, or tearing the flesh with the fingers or nails, and biting, shall be deemed foul.

18. That kicking, or deliberately falling on an antagonist, with the knees or otherwise when down, shall be deemed a foul.

19. That all bets shall be paid as the battle-money, after a fight, is awarded.

20. That no person, on any pretence whatever, shall be permitted to approach nearer the ring than ten feet, with the exception of the umpires and referee, and the persons appointed to take charge of the water or other refreshment for the combatants, who shall take their seats close to the corners selected by the seconds.

21. That due notice shall be given by the stakeholder of the day and place where the battle-money is to be given up, and that he be exonerated from all responsibility upon obeying the direction of the referee; and that all parties be strictly bound by these rules; and that in future all articles of agreement for a contest be entered into with a strict and willing adherence to the letter and spirit of these rules.

22. That in the event of magisterial or other interference, or in case of darkness coming on, the referee shall have the power to name the time and place for the next meeting, if possible, on the same day, or as soon after as may be.

23. That should the fight not be decided on the day, all bets, instead of being drawn, shall be put together and divided, unless the fight shall be resumed the same week, between Sunday and Sunday, in which case the bets shall stand and be decided by the event. That where the day named in the articles for a fight to come off is altered to another day in the same week, the bets shall stand. The battle-money shall remain in the hands of the stakeholder until fairly won or lost by a fight, unless a draw be mutually agreed upon.

24. That any pugilist voluntarily quitting the ring previous to the deliberate judgment of the referee being obtained, shall be deemed to have lost the fight.

25. That on an objection being made by the seconds or umpire, the men shall retire to their corners, and there remain until the decision of the appointed authorities shall be obtained; that if pronounced “foul,” the battle shall be at an end, but if “fair,” “time” shall be called by the party appointed, and the man absent from the scratch in eight seconds after shall be deemed to have lost the fight. The decision in all cases to be given promptly and irrevocably, for which purpose the umpires and the referee should be invariably close together.

26. That if in a rally at the ropes a man steps outside the ring, to avoid his antagonist or escape punishment, he shall forfeit the battle.

27. That the use of hard substances, such as stones, or sticks, or of resin, in the hand during the battle shall be deemed foul, and that on the requisition of the seconds, of either man, the accused shall open his hands for the examination of the referee.

28. That where a man shall have his antagonist across the ropes in such a position as to be helpless, and to endanger his life by strangulation or apoplexy, it shall be in the power of the referee to direct the seconds to take their man away, and thus conclude the round, and that the man or his seconds refusing to obey the direction of the referee, shall be deemed the loser.

29. That all stage fights be as nearly as possible in conformity with the foregoing rules.

Rules Summation

So ignoring Queensbury Rule 12 which basically invokes all the LPR Rules there is basically a total of 40 rules that govern the sport of boxing in an effort to make it a sport for the fair minded sportsman (or sportswoman).

It is basically like a Gentleman's Code of Honour. You fight by these rules or you get disqualified.

The book really gets into the topic of how traditional fisticuffs is supposed to work, the tradition and history of boxing, and also different boxing punches, footwork, dodging, blocks, and so forth. It is a good book for someone who appreciates the history of boxing and also wants to learn more about the sport.

Which is Better?

Now back to my original topic.

There are people out there who will fuss and say that certain martial arts are better than others. They're missing the whole point of boxing. Boxing is not street fighting. It is not mixed martial arts. It is a very specific set of rules governing a gentleman's sport.

You could just as easily say "Guns are better than bows and arrows!" but then you would be missing the whole purpose of archery. It is not about which is better. It is about a sport which is governed by specific rules and comes with a lot of history and tradition.

And if you can't understand the value of history and tradition well then I can't help you. You need to discover the value of that on your own.

Boxing Instruction

Need someone to teach you boxing? If you live in Toronto you could hire me as your personal trainer. I've been teaching boxing lessons in Toronto since 2011.

Two Boxing Testimonials

"Charles is a great boxing instructor. I knew very little about boxing before I started taking lessons from him. Ten lessons later I feel much more confident about defending myself now that I know how to block punches and throwing them too."

- Cassandra W.

"Thank you for the lessons. My footwork and technique has improved dramatically thanks to you!"

- Stephen P.

The Making of Rocky

The video playlist below is an interview with Sylvester Stallone talking about how Rocky was made.

Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing and lets talk fitness!


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