Posts by x3sports
5 Easy Steps to Get Started at the Gym
Whether you’re looking to start exercising after an extended hiatus or begin for the very first time, it can be difficult to get started at the gym. Yet, exercise has so many scientifically proven physical and mental benefits that can really enhance your life.
One great way to get on track toward reaching your health and wellness goals is to assess your current fitness level and set realistic and reach goals. By getting real with yourself about where you are and where you would like to go, you’ll light up a path that makes it easier to get started at the gym.
In this article, we offer five easy steps that can kickstart your fitness journey and help you keep up with it long term. Are you ready to start looking and feeling amazing? Do you want to boost your confidence and improve your life overall? Let’s get started!
1. Assess Your Personal Fitness Level
To get started at the gym, begin by assessing your current fitness level. You will want to break this down into four key areas of focus: cardio, strength, flexibility and body composition. We’ll go into a little more detail about each to help you understand why this process is so important.
Cardio
You can assess your cardio by recording your pulse immediately before and after you walk or run a mile. These are your baseline cardio numbers. You can also gauge your cardio by doing another aerobic activity for a set amount of time, such as jumping jacks or jogging in place for 60 seconds, and recording your pulse immediately before and after you do the activity. This will help you understand where your current heart rate is during cardio so that you can see where you need to improve based on your target heart rate.
A trick to find your target heart rate is to subtract your age from 220. Generally speaking, the lower your heart rate is at resting the more efficiently your heart is working. If you find that your resting heart rate is not optimal and you’re way off your target heart rate, you’ll have motivation to improve your cardiovascular health.
Strength
Calisthenic exercises, such as pushups, use your own body weight and gravity to build muscle. These are the easiest way to assess your strength because they only require one piece of equipment: you.
Pushups (standard or modified), situps, squats, and lunges (alternating, single leg) are a great combo because they can help you determine the strength of your upper, middle, and lower body. To complete your strength assessment, simply do as many of each exercise as you can at one time before failure. When you’re done, write those numbers down so you have a foundation to build upon. If you can only do two pushups, not to worry! That’s a great motivator to get started at the gym. After a consistent exercise regimen, you’ll look back at those numbers and feel proud of the progress you’ve made.
Flexibility
To assess your flexibility, first select one or two standard stretching exercises, such as bending over to touch your toes from either a seated or standing position. Write down in detail how far you were able to comfortably reach your arms, lean forward, extend your body and stretch your limbs. This will show you which of your muscles are tight and serve as your baseline flexibility record.
Body Composition
Notice we didn’t just say body “weight.” That’s because what your scale weight says is only one slice of a much bigger, more informative picture. Sure, feeling overweight can be a motivator alone to get started at the gym. But your body is composed of fat, bone, and muscle, the latter two of which are even heavier than fat. Therefore, percentages of each are much more telling when it comes to determining your current fitness level.
Unfortunately, assessing your body composition can be challenging because standard tests, like the Body Mass Index (BMI), can be misleading. The best way to establish a general baseline is to record your body weight and then use a measuring tape to track the size of specific areas of your body, such as your waist, chest and thighs (as though you’re getting fitted for an outfit at the tailor). With these measurements of weight and composition, you’ll have a solid base of understanding of where you currently are so that you can more accurately track your progress when you get started at the gym.
2. Set Your Long-Term Fitness Goals
Fitness goals are one of the biggest tools to help you get started at the gym. However, it’s important that you make them specific and measurable. Instead of generically jotting down “weight loss,” for example, detail the amount you’d like to lose. Instead of “improve my cardio,” go with “run a 10k with my family.” In addition to providing you with a specific target, you’ll have a better understanding of when you’ve reached a goal, which helps to release feel-good chemicals in your brain and gets you excited about moving on to your next fitness goal.
Be sure to set goals that will inspire, not overwhelm, you. For example, if you’ve never been a runner, but your goal is to complete a marathon, start by aiming for small goals (like running a 5k) that will get you there. To get started at the gym, it’s important to have reachable milestones.
3. Lean on Tools at the Gym to Stay Motivated
When looking to get started at the gym and form a consistent practice, lean heavily on all the tools available to you at the gym. These tools can include personal trainers, who can provide you with targeted exercises based on your specific fitness goals and hold you accountable, to cardio equipment and group classes. It’s always helpful to incorporate yourself within the gym community so you feel motivated and inspired.
For many, becoming part of a fitness community, like X3 Sports, is a great way to stay motivated. Experiment to see if you like exercising alone, with a friend, in a small group or larger class. Oftentimes, you’ll find the energy that you receive from your interactions in a group or one-on-one with a trainer will give you the support you need to keep your fitness journey on track.
While not gym-provided, fitness apps and activity monitoring devices can vastly aid in your process. These not only log your activity, but also display and record stats like heart rate, duration and calories burned, so that you can better track your short- and long-term progress based on actual data. It’s much easier to get started at the gym when you are able to see the results in number form.
4. Create a Fitness Plan
The best way to get started at the gym and to hold yourself accountable is to create a fitness plan, which is a roadmap that helps you set and achieve goals along your fitness journey. When creating this plan, it’s important to be both thoughtful and thorough, realistic and goals-oriented, if you want to fast track achieving your fitness goals.
Write down the specific types of exercise that you want to include in your plan, whether it’s hiking, jogging, biking, taking group glasses or lifting weights. Maybe you’re interested in learning a new sport, like Brazilian Jiu Jitsu, muay thai, boxing, kickboxing, or mixed martial arts (MMA). Get creative so you have a variety of activities to choose from. This will help you stay motivated, interested, and engaged.
Once you know what workouts you want to do, it’s time to make a training schedule. Take an objective look at your schedule and determine where they fit into your weekly routine. If you’re particularly busy, you may need to do some rearranging to create space for exercise. If this feels overwhelming, start small. Remember, the most effective way to get started at the gym is to create reachable goals that you can hit and then keep hitting – baby steps style – until you’re finally summiting the mountain.
To begin, it’s helpful to carve out dedicated time each day for even just a 10- to 15-minute workout. For days when you can’t get out and about, consider doing an online class at home, such as those offered through X3 Sport’s Virtual Studio.
Remember, the important thing is to just get started. Once you build some momentum and get to know your “exercising” self better, you’ll be able to continue to make adjustments until exercise becomes part of your everyday life.
5. Track Your Fitness Goals and Progress
About six weeks after you set your fitness plan in motion, repeat the assessment you did in step one. Compare your new results to your initial ones. Then, based on what you see, make any adjustments you need.
Continue to check in like this every few months. And, as you do, you may want or need to repeat steps 2 through 4. Remember, your fitness plan will evolve as you do, in terms of the goals you have, the workouts you enjoy, and the milestones you achieve.
Now if you’ve read all of this and thought, “This is great but is there an even easier way to get started?” The answer is yes. Working with certified personal trainers is one of the easiest ways to establish, begin, and maintain a fitness plan.
Not only are they there to help you through every step, their expert knowledge of health and fitness is hugely beneficial.
Dive Into a Fitness Routine at X3 Sports
Are you ready to get started at the gym and begin working toward the body of your dreams? At X3 Sports, we specialize in helping people at every fitness level develop personalized training programs to help them stay focused, motivated and committed. With five convenient locations in Atlanta, Marietta and Athens, as well as an assortment of class times and gym hours, you’ll have every reason to get started on the path toward a newer, more confident, and healthy you.
Book your first class with X3 Sports for free today to see if a membership is right for you!
Trainer Spotlight: Rica Grandison
For the last 4 and half years, Rica Grandison has shared her knowledge and skills of Mixed Martial Arts with people all over the Metro Atlanta area. From teaching self-defense tactics to coaching youth boxing, Rica has done it all.
From a young age, Rica was participating in some sort of sport whether it be a mixed martial arts class, boxing, or a team sport. She got her start in mixed martial arts at a very young age. At the age of 6, she started taking Taekwondo. It wasn’t until her uncle, who was a professional boxer, came along that she started getting into boxing realm. Rica started participating in youth boxing at her local YMCA. When she was 18, she decided to join her uncle in Japan for 2 years where she learned the ends and outs of mixed martial arts.
“I studied a Japanese style of kickboxing while I was in Japan. I loved it over there. I started to fight while I was over there, I went to Hong Kong and all of Brazil, with my team. I enjoyed it so much. I received my 3-degree black belt in Taekwondo at the age of 28.”
Rica came back to the states and attended the University of Minnesota, where she played 2 years of NCAA basketball for the Golden Gophers. Once finished, she started working for Lifetime Fitness, which she helped develop in the area. Moving around the country, Rica finally found home in the Bay Area of California where she worked for 24-hour Fitness and started to return back to her passion for Mixed Martial Arts. With the help of Ken Shamrock and the Lion’s Den, Rica started to find her passion again.
“I got noticed by Kenny Shamrock and the Lions, for being one of the first females to start this MMA world out here, where it wasn’t even sanctioned yet. Once I started working under him, I was in Vegas a lot fighting and did that for a while, but then I slowed down. It was a lot on my body. So, I stopped, and I started teaching mixed martial arts. I went to Colorado and started a Girls on Guard program with the Colorado Police Department. When I moved to Atlanta, they linked me up with the federal building doing self-defense with DA officers and then that’s when I found X3 Sports.”
Eventually finding her way to Atlanta, Rica started out at the Inman Park location and after time, she moved over to the Marietta club and became the training manager. Yet, teaching people was her passion. She loved being in the gym and working with people on a daily basis. So, she moved back over to the Inman Park location and started teaching pretty much every class except for Brazilian Jiu Jitsu.
“I love to teach. I want to be involved and that’s why I came back to teach. I can teach just about every class except Brazilian Jiu Jitsu and I’d say kickboxing is my favorite to teach. I keep the class fun, we move a lot, burn a lot of calories, but I’m also teaching these members self-defense tactics so that they can always have them just in case.”
Another one of her passions is working with the X3 Foundation. Though the X3 Foundation boxing program, our trainers and coaches are working with teenage boys at high schools around the Atlanta area to teach discipline and bring structure and responsibility into their lives.
“We talk to them, find out what’s going on in their day, and then we’ll box for about an hour. Once a month we do a show where they get to compete against each other. The boys love it. It keeps them off the streets, it keeps them from doing things they are not supposed to. It teaches them how to be discipline and how to be successful and from the time that we start with them, their maturity level has grown so much. We help them understand that there’s a purpose in life.”
Alongside of working with the foundation, Rica also teaches and trains clients daily, something that she says is one of the most rewarding things about this job.
“Changing lives is the most rewarding thing about this job. I love this so much that it is hard for me to defer to anything else. Making a difference in someone’s life, that’s so special.”
X3 Sports is not only a training facility but it’s a family.
“I love X3 Sports. This is family. I have been here for a long time and they are good to me. I’ll always tell people to come here. I don’t think that there is a better gym anywhere else in the state of Georgia that does Mixed Martial Arts better.”
X3 Sports Helped Me Lose Weight and Find My Confidence Again
Labor Day weekend, 2017, Carolyn Wright decide that she wanted to change her life for the better. Carolyn is a former nurse, and worked for a spell of time at one of the reputable hospitals in the region after having graduated from https://www.hashtagnursing.com/career-guide/. Overtime, she noticed she had gained a lot of weight and after going to donate blood, they told her that her blood pressure was way too high. Shortly after this, Carolyn sustained an injury at work which left her on a medical leave. She knew that she could not continue on with this lifestyle, she needed to lose weight in order to stay healthy. Scrolling through Facebook, she saw an ad for X3 Sports and thought the facility looked interesting so she wanted to check it out. She came into the Inman Park location, took a Kickboxing class and fell in love.
When Carolyn came into X3 Sports she weighed in at 219 pounds. She started training with Rica Grandison, taking kickboxing classes as well as personal training sessions. Rica and Carolyn made huge progress in short time, losing 60 pounds in 5 months. In March 2018, Carolyn was able to return to work and because of her schedule change, Rica referred her to start training with Jan-Michael Coke. With his help and cbd oil, she continued losing weight. According to Matt Hansel, CBD influences molecules in a human body to block them off. By shutting these receptors off, it helps in reducing appetite and can prevent overeating and obesity.
“Overall, I wanted to be healthier. That was the main goal. High blood pressure runs in the family and I’m not someone that will take medication, so my health was my main concern. I wanted to look better and feel better at the same time.”
From mid-November 2017 to May 2018, Carolyn was down to 130 pounds.
“All the trainers would see me and say, ‘oh my gosh you look so good!’, they saw the difference in the body and everything. I am completely happy with the results and I just want to continue to maintain this. I won’t stop.”
Carolyn worked hard to get where she is at now. She is in the gym five days a week taking 1-hour sessions. “I’m still taking both. I’m weight training and taking kickboxing classes while using the best fat burner supplement. I love kickboxing!”
But it wasn’t always easy.
“People were always saying that I was getting too small and I kept telling them, ‘hey don’t knock it until you try it’. A lot of those people have started working out at X3 Sports now and they see that a toned body is going to make you look smaller. I’m doing it in right way. I’m strong, healthy, curvy, but I am doing it the right way.”
Progress made in the gym only works if you do the right things outside of the gym to maintain it. She changed her diet, started eating clean, drinking more water and holding herself accountable.
“I started cutting back and eating clean, drinking plenty of water, taking vitamin supplements. Don’t get me wrong, sometimes I’ll have a cheat meal because I want it but I feel like I deserve it after all the hard work I’ve put in, but as long as I don’t go back to my old ways, I can continue on the right path, losing weight and toning my muscle.”
With a smile on her face and her head held high, there is nothing stopping Carolyn now.
“I feel like a better person, every day I wake up and I’m so happy, I’m a go getter now, I feel confident. I step out of my comfort zone a lot now. I don’t want to be that person when I get older and not be able to do anything. I don’t want to say, ‘I wish I would have done this or that’. Knowing that I am living my life to the fullest, I can be happy every day.”
Break out of your comfort zone, try something new, and live your life to the fullest! “You have to depend on yourself. Go small with everything, start small with your diet, cut back on things but overall, live life to the fullest, be healthy, and be happy!”
Trainer Spotlight: Getting to Know Byron Bloodworth
Health and fitness has always played a major role in Byron Bloodworth’s life, past and present. From fighting professionally to personal training clients, Byron has done it all. He is the head Athletic Trainer at X3 Sports: North Marietta, teaching fitness and cardio classes such as Fast Track, Power Track, and Kickboxing.
Byron wrestled when he was younger and it wasn’t until his freshman year of high school that he decided to study Brazilian Jiu Jitsu, Mixed Martial Arts, Muay Thai and kickboxing. Graduating from the University of North Carolina Wilmington with a degree in Health and Fitness Science, Byron knew he wanted to train people and focus on doing it the right way.
“While I was a student, I was training for fighting and got my personal training certification. I was planning on teaching high school; I had a little bit of student teaching, but I started to focus more on fighting and being a professional fighter.”
Moving to Atlanta in 2007, Byron wanted to focus more on fighting professionally. He competed quite a bit and won several competitions such as small grappling tournaments, NAGA, and many more. Finally, in 2009, he turned pro and got a chance to fight in the undercard for UFC 155 at the MGM Grand in Las Vegas, NV.
“It was a pinch myself moment, I had fought at some big places, but Vegas is like the mecca for combat sports, to fight where there is so much history was one of my biggest accomplishments and favorite memory. And being able to share that with my brother who had been there from the start of the journey was really cool.”
In 2007, while training for fights, Byron was also teaching group-fitness bootcamp classes and personal training sessions with clients in Atlanta, Ga. Eventually, Byron decided that he wanted to spend more time with his family, all while still being able to teach classes and train clients. Byron started out with LA Boxing, which was later bought out by Iron Clutch and then eventually transitioned to X3 Sports and has been teaching and training in this area for over 12 years.
Byron teaches our fitness based classes at X3 Sports. Classes like Fast Track, Power Track, and Kickboxing provide a great way to change your workout routine up while still moving and learning the correct technique.
“Our Fast Track classes focus on speed, agility, and muscular endurance, as well as conditioning in some of the circuit training that we do. Power Track is more of a focus on strength training and muscle building through resistance training.”
Being a trainer and working with clients whether they are working out just to stay fit and healthy, or train for competition, seeing them achieve their goals and become healthier and more confident is such a great reward.
“Seeing it finally click for people, finding their own fitness path, is the greatest reward of this job. We offer so much at X3 Sports so that you don’t get bored with fitness. I feel like a lot of people come to us not even necessarily for the Mixed Martial Arts (MMA) side to compete but to use the MMA to stay fit and healthy. Then they find that we also offer other things like weight training and circuit training via Fast Track and Power Track so it provides a lot for people to find something to stay heathy not just for the short term but for the long term as well.”
While teaching multiple classes a day and personal training sessions, working six to eight hour days and making time to spend with his wife and children, Byron’s personal goals have X3 Sports in mind.
“I want to see X3 Sports succeed and grow, especially with the new location opening in Athens, Ga. and I would like to see us continuing to branch out as far as our franchising and then eventually be an owner of one or run one myself.”
Trust the process. It can be difficult and frustrating to not see results right away and sometimes it can be discouraging. But DO NOT QUIT! Keep going and push yourself because in the end, it will all be worth it.
“It’s always an ongoing process but trust the process, stick with it.”
See what X3 Sports is all about. Sign up today for a free class at one of our four locations throughout Atlanta, Ga!
Taking Fitness Classes at X3 Sports Created A New Me
In February of 2018, Aracely Morales stumbled across X3 Sports and joined to just start going back to the gym. Little did she know that 3 months later, in May, she would start a journey that would change her life. Through hard work, consistency, and dedication, Aracely changed her lifestyle completely. The path wasn’t exactly easy though. With road bumps along the way, Aracely overcame obstacles to reach her ultimate goal; a healthier life.
Aracely started taking classes at X3 Sports and the first one she tried was Kickboxing with Mo Sadiq. Within 30 seconds of starting the class she was out of breath and from there on, Aracely knew that something had to change.
“It was tough, but I still came the next day. I knew something needed to change, I needed to do better for myself and for my daughter.”
And that’s exactly what she did, she showed up the next day and every day after that for the next four weeks. Once her four weeks were up in kickboxing, she knew what class she wanted to take on next; Fast Track. She took Fast Track with Bryon Bloodworth every day and after about a month, she noticed that everyone else in the class was still finishing the workout before her. “During one of the circuits I told Bryon that everyone was finishing before me and he told me don’t focus on who finishes first and who finishes last, you need to focus on yourself, that you get to finish your workout properly and you get to finish the workout completely. Before you know it, you’re going to be finishing before everybody.” She knew she couldn’t give up. Giving up was not an option any more. Excuses were not an option anymore.
She took Fast Track with Bryon Bloodworth every day and after about a month, she noticed that everyone else in the class was still finishing the workout before her. “During one of the circuits I told Bryon that everyone was finishing before me and he told me don’t focus on who finishes first and who finishes last, you need to focus on yourself, that you get to finish your workout properly and you get to finish the workout completely. Before you know it, you’re going to be finishing before everybody.” She knew she couldn’t give up. Giving up was not an option any more. Excuses were not an option anymore.
“I was really close to walking away but something in me was saying ‘no stick it out and keep going. Don’t quit you have to keep going.’ I couldn’t tell you exactly when it happened, but I started finishing before everybody. I was able to build endurance and finish.”
From there on out, Aracely knew the changes she needed to make in order to reach her goal. She started changing her diet; eating more vegetables, choosing healthier snacks, drinking lots of water and eating small meals throughout the day that helped boost her metabolism. She also stayed consistent with her workouts and made sure to find time to get to X3.
“I work a full-time job, I’m a full-time single mom, life is hectic, but I still make time. I made excuses but that was just me wanting to sit on the couch and eat popcorn and candy. Get your butt up, go work out and stop feeling sorry for yourself.”
Just by making these changes to her diet and being consistent in her workouts, Aracely was losing 3 to 4 pounds a week.“I was drinking a lot of water. I was adding vegetables to my meals, adding healthier snacks throughout the day and I was eating constantly and that’s when my endurance started getting better. That’s when I started dropping 3-4 pounds a week. But it was the consistency that was the key to everything. And by August I had lost 60 pounds.”
With the help of her trainers and other X3 members, she was able to push herself even more during training. “You get to know the people here when we come to class, and we start pushing each other. I have made great friends here. I would not be able to do it without the trainers and the people here.” By the beginning of August, Aracely had lost 60 pounds. “I’m not done. I’m going to continue working out, might not be as structed as it was because I have reached my goal but I’m going to continue to work out. Why? I need that in my life as in health wise. I still need my heart to keep pumping and going to be healthy. I’m still going to keep coming because first of all it’s such a stress reliver. The classes we do here, kickboxing, Muay Thai, fast track, power track, it makes you feel like you are in power and you can just take the world especially when you lift those weights, as a woman, it does. It makes you feel like you can overcome anything, and I did overcome my weight, I have overcome personal issues and I’m still pushing though it because I know I can do it. This is part of me, I can’t stop, I’m not going to stop.” Within a year, she was at her goal and feeling super proud of that accomplishment too.
“Don’t be afraid, just do it. Don’t be afraid to try new things. At the end of the day, you’re the one that is working out for yourself. You are doing this for you. Don’t be afraid of what everyone else is going to say, you are doing this for you and your family. Keep going, don’t give up, and keep wiping those tears away.”
By being consistent, making time to work out, changing her daily eating habits, and eliminating daily excuses, Aracely Morales has changed her mind set and lifestyle to a much healthier and a happier one. Thank you, Aracely for choosing X3 Sports to help you reach your goals. If you or anyone you know are looking for a facility the thrives on delivering real results, sign up today, try a free class and bring out the warrior within!
Senior Workout Safety
Training Safely as a Senior
As most of us get older, we start to notice ourselves slowing down compared to our younger years. Physical decline is an inevitability for all of us, but fortunately, all hope isn’t lost. With a little bit of hard work and dedication, even aging adults can stay in shape. Regular exercise after your 30s can help to improve your respiratory and cardiovascular health, reducing the risk of heart attack or stroke. Staying active also improves bone density and strengthens muscles, which helps to prevent joint pains and arthritis.
While training as a senior carries with it many health benefits, it’s important that older adults remember their limitations when exercising. With the wrong technique, you can end up seriously injuring yourself. Here are some safety tips that every senior should follow to make the most out of their workout.
Talk to Your Doctor
Before heading out and hitting the gym, it’s important to make sure that it’s safe for you to do so. You could also even consult lawyers from Grossman Law to understand how personal injury cases transpire. This is especially important for seniors who are frail or suffer from chronic health conditions. You should schedule a consultation with your doctor to come up with a safe, personalized training routine. Your physician can help you to choose exercises that won’t increase your risk of injury. You may also want to talk to your caretaker to set up a workout schedule with them, as it can help to have a buddy to act as an accountability partner.
Start Out Slow
When starting out a new exercise routine in your later years, be careful not to jump right into it. Even if you were a skilled athlete in your younger years, as an older adult, your bones and muscles won’t be quite as strong or adept at feats of strength. Start with light to moderate exercises just one to three times per week, and then go from there. Once you find this routine too easy, you can start incrementally increasing the amount of time you spend at the gym. This will help you to avoid stress-related fractures and muscle injuries during the early days of your training schedule.
Listen to Your Body
When in the middle of exercising, it can be tempting to push yourself those last five minutes on the treadmill, but it’s essential that you don’t overexert yourself. You should be mindful of how your body feels as you work out, paying close attention to any signs of discomfort. If you begin wheezing or feel short of breath, stop exercising immediately and rest. If you feel yourself developing pressure in your chest, you should call a doctor.
Working out as you age can help you to stay fit, but exercising as a senior doesn’t come without its risks. When training, it’s important to be mindful of your body so that you can stay safe and avoid accidents or injuries.
Be sure to contact us here at X3 Sports with any questions or concerns you may have about your workouts and how to do them properly and as safely as possible.
Getting Ready For Your First X3 Sports Class
Motivation. Check.
Discovered X3 Sports. Check.
Scheduled a free class. Check.
Now what?
Regardless of whether it’s been one month, one year, or what seems like one lifetime since you’ve worked out, setting foot in a new environment can be daunting. Add to that the fear of looking like a beginner in front of the class, and it can be enough to send you running in the other direction.
The good news? X3 Sports has you covered with a Cheat-Sheet of what to do and expect at your first class that will kick any apprehension to the curb.
Before You Arrive
Preparing for class is simple. Wear a t-shirt, shorts, or any comfortable workout attire and bring a water bottle. If you’re someone who tends to perspire, bring a sweat towel too. That’s it. We’ll supply you with all other gear needed for free. After your first class, gear is available to be rented or purchased on premise.
Interested in pairing up with a pal? Each guest can bring one friend to their first class; just make sure they’re registered 24 hours in advance.
A little energy before class can go a long way. Eat a snack around two hours before class to ensure you have the optimum energy for your workout, without your stomach being too full. A small portion of low glycemic fruit, like berries, is best. Fibrous carbs like vegetables are also great for flowing blood & oxygen to the muscles. For a complete list of high, low and moderate glycemic foods, visit www.glycemicindex.com.
At X3 Sports: Before Class
Arrive at least 15 minutes early. Upon arrival, you’ll be introduced to the instructor. During this time, you’ll be asked about any injuries, goals, focus areas, and your workout history. This information helps our instructors customize the class to your experience and fitness level. Because each class is customized, all classes are beginner friendly.
For those taking Kickboxing, Boxing, or Muay Thai, our team will wrap your hands prior to class, if needed. Wraps will provide support for wrists, prevent friction between hands and gloves, and provide additional padding. If you would like to wrap your own hands, we created a video tutorial so you can learn before class.
At X3 Sports: During Class
Each class is 55 minutes long and is made up of around 15-25 people of all shapes, sizes, and ages… just like you. Our members are friendly and encouraging, creating an open and welcoming environment.
At the onset of each class, instructors will scan the class to gauge fitness and experience levels and customize the workout. Instructors are hands-on and will work with you one on one during class to help with technique or questions.
Classes typically begin with a 5 – 15 minute warm up period. Technique and conditioning are incorporated together, progressively increasing in intensity amidst constant variety.
Classes are designed to go at your own pace, so take a break if needed. Some instructors give water breaks; others do not; don’t let this stop you from breaking when needed. It usually takes 2 – 3 classes to get used to everything. After that, you’ll start rocking it.
After Your Workout
Class attendees typically burn between 700-900 calories each class. While everyone is different, members will typically start to see or feel results in two weeks, and it is not uncommon to lose ten pounds in your first month.
While it will be the workout which keeps you engaged during class, it’s the massive feeling of accomplishment you’ll feel afterwards that will keep you coming back. Expect to feel pumped up after the workout —euphoric even—and want to do it again!
If you haven’t signed up for your free class, you can do so here! Now you know what to expect and how to prepare, so there are no excuses to not get started with the best fitness and training center in Atlanta!
Supercharge Your Kickboxing Workout: 8 Kickboxing Questions Answered!
We receive a lot of questions from people interested in our Kickboxing program.
MMA Success Story: In-Depth with Nate Williams
What is your dedication, determination and commitment to your lifestyle?
You might have already seen him on X3 TV, taken his Kickboxing class at West Midtown or seen him in the Octagon on Fight Night; his name is Nathan “Nasty Nate” Williams. He is currently ranked #14 on the Georgia Pro Lightweights and determined to reach his dream of becoming the best pound for pound fighter in the Ultimate Fighting Championships (UFC). Last November, we interviewed Nate when he turned pro. Since then he’s had two fights, with a record of 1-1-0, and his upcoming July 22nd fight at NFC 85 will mark his three year anniversary on the X3 Sports Fight Team.
Nathan Williams
I discovered X3 Sports off of an internet browser while searching for “mma gyms”. It was one of the first results that came up and was relatively close to my house. I called and said, “Hey man, I want to be a fighter”, and the guy laughed a little since he probably gets 100 calls like that a day. He told me what to do and what being an MMA fighter entails, that it’s a compilation of different martial arts tied into one. I came in and took a Brazilian Jiu-Jitsu class and signed up the same day!
X3 has changed my life completely! Besides giving me two cauliflower ears, LOL, X3 has made me the professional fighter I am today! I’ve earned a purple belt in Brazilian Jiu-Jitsu as well as red belt in Muay Thai! I’ve also won several Jiu Jitsu competitions, as well as amateur fights and it would not be possible without X3 Sports.
My daily routine at X3 begins with an hour of Muay Thai, then an hour of Brazilian Jiu-Jitsu, followed by an hour of Fight Team training. Our training together is the key to all our success! We are able to help push and motivate each other. We also help each other cut weight. Even when we aren’t fighting, we are still there each other in the saunas and definitely at the fights. It’s a brotherhood we have now, and I wouldn’t change my team for the world!
I have been training in MMA for three years now. I love that MMA has a wrestling aspect to it, because I wrestled all my life, so I have that competitive aspect going for me. I never had plans on doing this, but being a competitive guy, MMA challenges me because I just want to be known as one of the best fighters, pound for pound. My life encompasses MMA, if I’m not training, I’m watching it. If I’m not watching it, I’m reading news and talking about it. MMA is my life. I love it. I wouldn’t be anywhere else.
Go Team X3! Greatest gym in America! SEE MORE OF NATE’S STORY ON OUR BLOG.*