Posts by x3sports
What is HIIT Kickboxing?
Are you looking to burn fat and tone muscle in an action-packed 60-minute fitness class filled to the brim with fun? Look no further than HIIT kickboxing – an intense workout filled with rapid stop-and-go movements to maximize cardiovascular impact.
HIIT, or High Intensity Interval Training, is a type of workout that consists of bursts of anaerobic intensity followed by periods of short recovery. This method of interval training sheds calories and tones muscles faster than other types of exercise, making it one of the fastest-growing workouts used by trainers, coaches and athletes.
With the pivots, kicks and punches of HIIT kickboxing, you’ll achieve your health and fitness goals in less time, while enjoying an invigorating and empowering workout that’s sure to keep you coming back for more. A kickboxing class will give you a HIIT workout in every session.
5 Benefits of HIIT Kickboxing
There’s a reason why HIIT kickboxing has quickly become one of the most popular. sports practiced in gyms. Athletes have come to understand the enormous health, fitness and mental benefits it awards those who participate in this challenging, and incredibly rewarding, cardiovascular activity.
In this blog, we breakdown some of the top benefits of HIIT kickboxing, starting with its seemingly magical powers of helping athletes lose fat, and keep it off:
HIIT Boosts Your Metabolism
Yes, HIIT kickboxing can help you lose weight! The intense cardio bursts with short rest periods put your metabolism into overdrive. Not only do you melt fat and calories right off your body, but an increased metabolism makes it easier to process the foods you eat throughout the day.
HIIT workouts trigger the excess post-exercise oxygen consumption (EPOC) effect, which is a noticeably elevated intake of oxygen in the hours after strenuous activity. EPOC goes into effect during recovery as the body pulls in more oxygen to replenish fuel stores, cells and muscle proteins that were all impacted during the workout. This requires energy and therefore keeps your body burning calories for hours after your class has ended.
Burn Fat While Building Muscle
During the workout, your body will metabolize fat to give you power. After the workout and through recovery, your body will continue to dip into those fat stores so that it can heal. This keeps your metabolism high while devouring excess fat.
But HIIT kickboxing doesn’t just help you lose weight, it simultaneously helps you build and tone muscles. Rapid pivot movements build core strength while punching and kicking heavy bags build arm and muscle strength. You’ll soon start to see that in place of unwanted fat you have toned abs, biceps and glutes.
Great Full-Body Workout
Who doesn’t want to tone every part of their body in one class? With HIIT Kickboxing, you’re engaging every muscle group in your body to help you balance, bounce, pivot, kick and punch. The stop-and-go bursts keep your rate of metabolism high and your muscles toned, leaving you feeling lighter and stronger throughout your body.
As you work out so many parts of your body simultaneously, your cardiovascular system works so hard you can burn 700-1000 calories in a single class! The intensity of HIIT leaves a trail of metabolic waste in its path, which is then removed from your muscles during brief periods of interval recovery. This teaches your body to better tolerate strenuous activity, which boosts cardiovascular health.
Compressed Workout Routine
When we lead busy lives, we sometimes struggle to make time to exercise. Yet, exercise can improve our lives and help us live longer. So, what’s the solution? Get the most out of your workout in the shortest amount of time. In one HIIT kickboxing class, you’ll burn just about the maximum amount of calories that you can in one hour, while also building muscle strength and kickstarting your metabolism. If you’re short on time, kickboxing is the gift that keeps giving.
Fun Way to Relieve Stress
All forms of exercise release endorphins. But HIIT kickboxing takes this to another level. That’s because you get to take out all your stress and aggression on 120 lb heavy bags. You can punch and kick these heavy bags to your heart’s desire, releasing pent-up anxiety.
Plus, the fast-paced, energetic environment of these classes and accompanying music keep you motivated. The group atmosphere encourages you to push through challenges even when you’re tired.
Try X3 Sports For HIIT Kickboxing
If you’re looking for the best HIIT kickboxing classes in Georgia, look no further than X3 Sports, which has five locations throughout Atlanta, Marietta and Athens. In our kickboxing classes, you’ll love the high intensity and variety of workouts delivered by our world-class trainers in comfortable and accommodating facilities.
Join us for smashing good fun and book your free class today!
Plus, the fast-paced, energetic environment of these classes and accompanying music keep you motivated. The group atmosphere encourages you to push through challenges even when you’re tired.
X3 Rated Best Kickboxing in Atlanta
X3 Sports is proud to be named THE place to go for Kickboxing in Atlanta by the Atlanta Journal-Constitution. “If Atlanta is talking about it, the AJC has the story.”
Amazing, right?! X3 Sports provides high-quality 55-minute kickboxing classes for all fitness and experience levels. We were chosen as the best kickboxing in Atlanta because of our multiple, convenient locations and world-class facilities, services and trainers. Get motivated now and book your FREE class TODAY by clicking the link at the bottom of this article.
Did You Know?
Kickboxing is an amazing way to burn calories, lose weight, strengthen your arm, leg and core muscles, improve balance and alleviate stress! If you’re looking for a group workout that is full of fun, our classes are the best for kickboxing in Atlanta. With so many exciting aspects to cardio kickboxing, it’s no wonder kickboxing is one of the hottest workout trends. When you take kickboxing in Atlanta, you’ll feel happier, and healthier and leave our classes feeling great!
Kickboxing in Atlanta: How Many Calories Do You Usually Burn?
How many calories are your workouts really burning? Every type of exercise burns calories at a different rate. But with cardio kickboxing, the answer is: A LOT. Kickboxing in Atlanta is a particularly efficient way to burn a high number of calories in a relatively small amount of time. Burn more than 700 calories in a typical class!
Kickboxing will get your heart pumping, your body sweating, and the pounds melting off your body. Our high-intensity kickboxing in Atlanta workout combines martial arts maneuvers, like kicks and punches, with cardio, such as bouncing, pivoting and rapid stop-and-go movements. If you’re thinking about trying kickboxing in Atlanta, we offer excellent aerobic workouts that will tone your arms, legs and core!
Kickboxing in Atlanta Made Easy: X3 Has 2 Atlanta Locations and More Within Georgia
We make kickboxing in Atlanta easy and accessible! X3 Sports has five locations throughout Georgia, including:
- North Marietta
- Marietta
- Inman Park Atlanta
- West Midtown Atlanta
- Athens
If you’re looking for a convenient way to access the best kickboxing in Atlanta, look no further than an X3 gym. We have everything you need to get the most out of your exercise.
X3 Facilities Are Full-Service
Part of what makes X3 the best kickboxing in Atlanta is our incredible facilities. Feel like a pro athlete in our clean, safe and well-equipped facilities. Our well-maintained gyms feature comfortable locker rooms with clean showers, access to equipment for buy and rent, discounts to local eateries and on-site food, kickboxing punching bags and mats, and cardio machines so you can extend your warmup and cooldown. Did we mention our 120 lb bags!? Our real heavy bags are exactly what you see in the movies, and exactly what you need to get fit. Rent or buy gloves and feel just like Hilary Swank in Million Dollar Baby.
X3 Features Beginner-Friendly Classes
You’ll never feel lost, behind or frustrated in our kickboxing in Atlanta classes. Our experienced trainers provide technical and introductory instruction so that anyone can join and get caught up to speed. It’s important to know the essentials so that you can kick and punch to your heart’s desire while keeping it safe and the injuries to a minimum. The trainers at our kickboxing in Atlanta classes will meet you at your fitness and experience level, push you to your limits, and turn up the intensity as you progress!
From The AJC Rating X3 Best Kickboxing in Atlanta:
Work out your aggression and burn some serious calories with kickboxing, a competitive martial art. Bags provide resistance and help you tone your arms, legs, and abs while increasing your heart rate. A 155-pound person can burn around 744 calories per hour, depending on the intensity of the workout, so even 30 minutes should burn more than 300 calories.
WHERE TO GO:
X3 Sports, Atlanta, Inman Park, Marietta locations. x3sports.com
Source: The Atlanta Journal-Constitution article written by Mary Caldwell on August 31, 2016.
Come Try the Best Kickboxing in Atlanta
Now that the AJC has had its say, you MUST come try the best kickboxing in Atlanta. We guarantee you’ll enjoy our group classes and leave each 55-minute session feeling happier, healthier, less stressed and full of smiles. Shed weight, make friends, get stronger and have fun!
Top 8 Cardio Kickboxing Benefits
If you’re seeking a workout that will elevate your heart rate and facilitate significant calorie burn, cardio kickboxing is an excellent choice. Cardio kickboxing offers a multitude of health benefits, making it one of the most popular fitness trends this year, both in Atlanta and beyond. This dynamic workout not only helps you achieve your fitness goals but also leaves you feeling invigorated and empowered. Cardio kickboxing benefits are multifaceted, ranging from weight loss to learning self-defense skills, and even making new friends.
This exhilarating workout merges martial arts techniques with cardiovascular exercise, offering a dynamic and enjoyable activity. Cardio kickboxing not only delivers an exceptional aerobic workout but also enhances muscle tone in your arms, legs, and core. Additionally, it enhances coordination, balance, and overall fitness. If you’re seeking a challenging and gratifying workout, cardio kickboxing is definitely worth a try!
The Top Cardio Kickboxing Benefits:
1. Full-Body Workout
Cardio Kickboxing offers a highly effective full-body workout, engaging every muscle group. This dynamic martial art incorporates powerful punches, kicks, knee strikes, and elbow strikes, activating upper and lower body muscles. The constant movement and fluid transitions ensure no muscle is left unengaged. Kickboxing builds strength, endurance, coordination, and flexibility, while enhancing core strength and abdominal definition. It’s the ideal choice for a comprehensive fitness routine.
Additionally, the defensive aspects of kickboxing, like blocking and evasive maneuvers, engage your back and core muscles, promoting better posture and stability! With its constant movement and seamless transitions between punches, kicks, and defensive actions, kickboxing keeps your heart rate elevated. This turns it into a high-intensity full body workout that effectively burns calories and helps you achieve your fitness goals.
2. Muscle Toning and Strength Building
Kickboxing offers a remarkable opportunity for muscle toning and strength building, making it a sought-after exercise for individuals looking to sculpt their physique. The diverse range of movements involved in kickboxing, from explosive kicks and powerful punches to swift defensive blocks, requires the activation of multiple muscle groups simultaneously. Regular kickboxing training helps to increase lean muscle mass, especially in the arms, shoulders, chest, and legs, resulting in a more defined and toned appearance.
The repetitive nature of striking and kicking movements places controlled resistance on the muscles, encouraging growth and improved muscular endurance. As practitioners progress in their kickboxing journey, they witness noticeable gains in upper body strength, allowing for more forceful punches, and enhanced lower body strength, leading to powerful and swift kicks. Cardio Kickboxing combines strength training and cardiovascular exercise, resulting in not only toned muscles but also an increased metabolism. This powerful combination enables individuals to effectively burn calories while toning muscles and building strength.
3. Improved Cardiovascular Health
As the name suggests, cardio kickboxing primarily focuses on cardio exercises like punches, kicks, and knee strikes to elevate your heart rate. Regular participation in this high-energy fitness activity can lead to improved heart health, increased stamina, and better overall cardiovascular endurance. The dynamic movements involved in cardio kickboxing also enhance blood circulation, ensuring better delivery of oxygen and nutrients throughout the body, promoting a stronger and more efficient heart.
Consistent engagement in cardio kickboxing can result in reduced blood pressure, enhanced cholesterol levels, and improved lung capacity. These factors collectively contribute to a healthier cardiovascular system, reducing the risk of heart diseases. Overall, cardio kickboxing provides an immersive and efficient method to boost cardiovascular health and enhance overall well-being.
4. Increased Self-Confidence and Empowerment
As you progress in your cardio kickboxing journey and master new techniques, you’ll gain a sense of accomplishment, leading to increased self-confidence and empowerment in your everyday life. The physical and mental challenges presented by kickboxing can help to boost your self-discipline, focus, and determination. As you grow in skill and confidence, you’ll be able to apply these life lessons outside the gym as well!
The increase in muscle tone achieved from regular kickboxing sessions will also improve body image and enhance self-confidence. Feeling good about yourself empowers you to take on new challenges and strive for further accomplishments. Overall, kickboxing is a powerful tool to build physical and mental strength that can help you achieve success both inside and outside of the gym!
5. Enhanced Flexibility and Coordination
Performing various punches, kicks, and defensive maneuvers in cardio kickboxing helps enhance your flexibility and coordination. Over time, you’ll notice improved balance and control in your movements. The dynamic movements in kickboxing require a solid balance of strength and flexibility. Engaging in complex combinations of strikes and defensive techniques helps to improve your range of motion, while strengthening the tendons and ligaments that enable swift transitions between combinations.
The repetitive nature of various kicks and punches also encourages better coordination between the upper and lower body, resulting in improved accuracy for strikes and rapid evasive maneuvers. Cardio kickboxing offers a unique opportunity to enhance flexibility, coordination, balance, control, and overall agility. This increased sense of control will allow you to take on more challenging techniques and cultivate further progress in your fitness journey at X3 Sports.
6. Stress Relief
The high-intensity nature of cardio kickboxing can serve as a great stress reliever. The physical exertion releases endorphins, the body’s natural mood enhancers, which can help reduce stress, anxiety, and improve overall mental well-being. Additionally, the focus and concentration required to execute various punches, kicks, and defensive maneuvers helps to distract your mind from everyday worries.
The feeling of accomplishment achieved after mastering various kickboxing combinations can also help boost moods and confidence levels. The sense of empowerment gained by engaging in a challenging activity like kickboxing will enhance self-esteem and further reduce stress levels.
7. Learn Self-Defense Skills
While cardio kickboxing is primarily a fitness-focused activity, you’ll still learn some basic self-defense techniques, which could be beneficial in real-life situations. Through the dynamic movements and techniques taught in kickboxing classes, you’ll gain a practical understanding of striking, blocking, and evasive maneuvers. These skills can be essential in real-life situations, enhancing your ability to protect yourself and others should a dangerous situation arise.
By training in a controlled environment, you’ll develop the confidence and reflexes necessary to react swiftly and effectively in challenging circumstances. Enhanced situational awareness and reactivity are valuable benefits of cardio kickboxing.
You’ll be empowered with a heightened sense of personal security and greater peace of mind. Take charge of your safety – knowing you have the knowledge and skillset to avoid a dangerous situation or defend yourself if necessary is invaluable.
8. Social Interaction and Fun
Cardio kickboxing classes at X3 Sports are instructor-led group fitness classes, providing an opportunity to meet new people and make friends! The group environment can make workouts more enjoyable and motivating. You’ll be encouraged by your instructor, as well as the people in the class who are on a similar journey. This camaraderie can help to keep you motivated and focused on reaching your goals, while also having fun along the way.
Whether you’re just starting out or have been practicing kickboxing for years, X3 Sports classes offer something for everyone, regardless of your fitness level. With the support of your instructor and classmates, you’ll gain the confidence needed to push yourself further and reach new levels of physical fitness.
Experience The Countless Cardio Kickboxing Benefits!
The benefits of cardio kickboxing are endless. Kickboxing is a great way to get your heart rate up, your calories burning, and the stress of your day melting away. Another one of the great benefits of cardio kickboxing is that it’s a suitable workout for people of all fitness and experience levels. Beginners can start with a lower-intensity class and work their way up to a more advanced class. Experienced athletes can push themselves to their limits as instructors dial the intensity to the max. Exploring the various cardio kickboxing benefits, it’s evident that this high-energy workout not only boosts cardiovascular endurance but also strengthens muscles and promotes overall well-being.
We gave you the reasons why kickboxing is a great workout and now you should see for yourself! Are you ready to bring out the Warrior within? X3 Sports thrives on supporting our members and delivering results for our clients. Sign up today for a free class and see if a membership is right for you.
X3 Sports is Named A Best and Brightest Companies to Work For®: Two Years Of Excellence
X3 Sports has been named one of The Best and Brightest Companies to Work For® by the National Association for Business Resources for the second year in a row!
This award is important to us because it represents all of the hard work and dedication that we have put into maintaining our core values and positive workplace culture. In case you aren’t familiar with The Best and Brightest Companies to Work For® award, allow us to explain why this designation is so special.
What Makes a Company The Best & Brightest?
The Best and Brightest programs “identify, recognize, and celebrate the organizations that epitomize Better Business. Richer Lives. Stronger Communities.” The best and brightest companies to work for are evaluated on these 11 aspects:
- Compensation, Benefits, and Employee Solutions
- Creative, Wellness, and Wellbeing Solutions
- Employee Enrichment
- Engagement and Retention
- Employee Education and Development
- Recruitment and Selection
- Employee Achievement and Recognition
- Communication and Shared Vision
- Diversity, Equity, and Inclusion
- Work-Life Blend; Community Initiatives and Corporate Responsibility
- Leadership, Strategy, and Company Performance
The winners of The Best and Brightest Companies to Work For® award scored highly in comparison to other companies based on surveys from employees within the organization. These surveys are anonymous so it is a true representation of a company’s culture. This is why we’re so excited to hold this prestigious award!
We’ll go into more detail below about why X3 Sports fits the bill for one of the best and brightest companies to work for! As you read through this, consider visiting our careers page to learn about available opportunities or booking a free class to try us on for size.
Our Strategy on Culture
At X3 Sports we believe that our people create our culture. We are proud to maintain a positive, supportive, and healthy work environment that makes our employees feel appreciated and valued.
Our organization has three core values that we prioritize to achieve a greater caliber of success and work satisfaction. These core values are:
Warrior Spirit
Warrior Spirit is synonymous with loyalty. A staff member has true Warrior Spirit when they deliver an amazing experience to our members and/or teammates.
Having a Warrior Spirit is all about:
- Accountability
- Commitment
- Reliability
- Responsibility
Hero Centric
Hero Centric boils down to passion. Our X3 Warriors believe in building strong, authentic relationships based on trust, honesty, and integrity. We take pride in knowing that we are making a real difference in the lives of our members, our community, and our teammates.
Hero Centric is all about:
- Honesty
- Integrity
- Trustworthiness
- Action-Oriented
Champion Mindset
An individual has a Champion Mindset when they have a strong work ethic. Our staff members are dedicated to continuously learning, growing, and improving to exceed member and teammate expectations while aspiring to reach the next level in our personal, professional and fitness journeys.
A Champion Mindset is all about:
- A Winning Attitude
- Self-Motivation
- High Standards
- Discipline
At each of our five X3 Sports locations, our team members hold each other accountable and encourage one another to represent and embody these three core values everyday.
We believe that our culture at X3 Sports, one focused on enrichment, respect and a set of values that permeate the company and inspire our members, is what sets us apart from other gyms as one of the best and brightest companies to work for.
Our People Make Our Culture
There’s no better way to hear about what this award means to X3 Sports than to hear it directly from the Warriors who create our culture. First, let’s hear from the big guy; our President and CEO, Mike Littrel:
“Winning this award is representative of the X3 team and culture. We started out with the idea to help people change their lives through fitness and along the way this amazing place called X3 has blossomed into more than just 5 locations, but into an opportunity for amazing and passionate professionals to change their lives and their families. I have seen the people that make up the team at X3 grow so much personally, professionally, economically, socially, and spiritually over the years, that I am continuously inspired and motivated by the individuals around me that are TEAM X3!”
Mike founded X3 Sports in 2007 with Tony Tucci and you can frequently find both of them at the club, either working out alongside our members or supporting our staff. Our leadership team at X3 Sports stays involved in the ins and outs of club operations to make sure each team member has the tools they need to succeed. Not every founding team takes the time to do that – and that’s why we’re one of the best and brightest companies to work for.
Donovan is a Membership Coach at X3 Sports and he couldn’t agree more, “X3 Sports is a one-of-a-kind company. We’re hands-on with all of our members and we are goal-oriented. I truly believe there’s nobody out there in Atlanta that’s like X3 Sports.”
X3 Sports is a Tight-Knit Team
In addition to our core value system and incredible, involved leadership team, X3 Sports sets itself apart from other organizations as one of the best and brightest companies to work for because our staff is tight-knit, in and outside of work. There is a reason we say #X3Family; we support each other like true family members and we spend time together outside of our shifts. It’s easy to form a community when we all share a common value system and believe in the classes we offer and the impact we make on our members. It’s not uncommon to find a cluster of us hanging out outside the gym at Brazilian Jiu Jitsu competitions, fights, races, restaurants, and other local activities.
Hear it from Jack, a martial arts fanatic and Membership Coach at X3 Sports Inman Park, “We have the best front desk people and a great all-around team. It’s a great environment to work in. I just love coming in every day and interacting with like-minded and positive people. I’ve made great relationships with everybody I work with, we don’t just see each other here, we hang out outside of work, too. I also love that I’ve been able to excel in each position that I’ve had while moving up the ladder.”
Jack started as a Front Desk Coordinator at X3 Sports West Midtown and has worked his way up in the ranks through his pure dedication and effort. He believes X3 Sports empowers him to reach new heights while having fun along the way. He has also become close friends with Janese, a Front Desk Coordinator at X3 Sports Inman Park.
Although Janese has only been working at X3 for a couple of months, she is impressed with our culture and she felt like she fit in right away, “The atmosphere and the teamwork are my favorite things about X3 Sports. Our community here is very strong.”
Even though our team at X3 Sports is close, we are super welcoming to new staff members. Our inclusiveness is a major reason we’re one of the best and brightest companies to work for and why our employees feel valued, safe and fulfilled!
Thank you to all of our Warriors who embody our core values every day. You are the reason we’re one of The Best and Brightest Companies To Work For!
Try Your First Class For Free
Now that you know all about why X3 Sports, which has five convenient locations across the Atlanta Metro area, including two in Marietta and one in Athens, is so proud of being named one of the best and brightest companies to work for! We dare you to come try a class for yourself to see if you vibe with our culture and core values. Get in on the action, and Book Your First Class for FREE Today! See for yourself why X3 Sports was named one of the best and brightest companies to work for and determine if this is a community you’re ready to join and inspire on a daily basis.
If you are interested in joining our team, check out our Careers page to apply for any of our open positions. We’d love to hear from you!
How To Meet Your Fitness Goals By Hiring a Personal Trainer
Have you thought about the benefits of hiring a personal trainer? If you haven’t worked out in months or even years, it can be hard to know where to start. And if you’re anything like me, then you’ve retired your fitness efforts to a rare thing you do when you suddenly have a burst of motivation (and maybe shame) after scrolling past an attractive model with a killer body on social media.
That twinge of, “damn, I should really get back in the gym” is common, but the execution is a different story. A lot of us try to implement a workout schedule that then falls victim to other priorities. Or we get a spark of inspiration to sign up for a gym membership that we swear we’ll use and…then we don’t.
Motivation is a tricky thing when it comes to moving your body and prioritizing your health, but there are ways to make it easier. For me, hiring a personal trainer was the key to finally following through. Here’s why:
How Hiring a Personal Trainer Helps You Set Fitness Goals
So maybe you want to “get in shape” or “feel better,” but what does that really mean? These goals are generally abstract and they can leave you directionless when you step into the gym. Setting smaller, more reachable fitness goals is a crucial part of being successful in those larger goals. When hiring a personal trainer, you’ll receive access to a fitness expert who will help you determine what those goals should be.
When I went to my body assessment with Patrick, a personal trainer at X3 Sports, my fitness goals were along the vague lines of “lose weight,” “get toned,” and “feel stronger.” I hadn’t put much thought into the milestones of those goals or what it would look like to reach them. By hiring a personal trainer, I learned that the first step was to do a body composition test.
As I stepped on the analyzer, which looks a lot like a scale, Patrick printed out my results. The analyzer revealed my fat percentage, fat mass in pounds, BMI, weight, and more. Patrick walked me through what these numbers meant and helped me set a concentrated goal of losing 12.01 lbs in 3 months with personal training sessions twice per week.
With my new, more focused fitness goal set, I finally had clarity on what I was after. Losing a pound a week seemed entirely possible and I felt much more motivated to put in the effort to get there.
When hiring a personal trainer at X3 Sports, you will similarly receive help setting a pointed goal based on your body composition, diet, the time you have to dedicate to working out, and your bigger picture goals. After you have that main fitness goal set, your trainer will work with you in each session to set and achieve smaller goals for things like reps, weight, and endurance. These incremental goals will help you along the way to reaching your ultimate target.
A Personal Trainer Will Educate You On Health and Fitness
You will need a baseline knowledge of health and fitness to stay on track. However, most of us are so busy with work, family, friends, and the daily grind of life that adding a workout plan to our schedule and dedicating additional time to learn about nutrition and targeted exercises can feel unfeasible.
Thankfully, when hiring a personal trainer, you’ll have a wealth of knowledge right at your fingertips who can easily educate you about health and fitness. With a fitness professional like Patrick as my guide and teacher, I have much more direction in my workouts and diet. Patrick will plan my workouts to target certain areas of my body while explaining to me why this exercise is important.
Similarly, hiring a personal trainer helped me plan my diet and nutrition in a way that maximized impact and led me closer to my goals. Patrick taught me to avoid carbs like pasta and bread on days I don’t work out and to load up on protein on the days that we focus on my legs and back. When hiring a personal trainer, you will receive manageable tips like these without feeling overwhelmed.
This baseline knowledge of health and fitness will supercharge your fitness journey without you needing to spend hours on research.
Personal Training Gives Your Workouts Structure
Have you ever tried to work out on your own and ended up so sore that you could hardly walk the next day? A lot of us head to the gym and aimlessly start doing reps and exercises that we know how to do (or think we know how to do). While you may have felt like you got a good workout in, going too hard and putting too much stress on your body at once may leave you feeling unmotivated or too sore to go back the next day or the day after.
By hiring a personal trainer and building a well-rounded workout plan, you’ll be able to build muscle and burn calories at a steady rate. A personal trainer gives your workouts structure by planning circuits, weight training, and cardio exercises that deliver an impact on your fitness, without straining your muscles or hurting your body.
Trust me, you will definitely still feel the burn and be sore after a personal training session, but under a guided framework, the fitness payoffs will be much greater.
Hiring A Personal Trainer Will Give You Accountability
The top reason I wanted to work out with a personal trainer is for accountability. I’m the type of person who would never miss a work deadline or plans I set with a friend, but when I’m left to my own devices in my health and fitness, I will easily skip a workout with whatever excuse I can rationalize at the moment.
According to a study by The American Society of Training and Development, I’m not alone in feeling this way. People are 65% percent likely to meet a goal after committing to another person and their chances of success increase to 95% when they build ongoing meetings with their partners to check in on their progress.
When hiring a personal trainer, you are committing to an accountability partner who will help you follow through with your goals. Your personal trainer will help you stay on track by holding you responsible for showing up to your sessions.
Beyond just showing up, hiring a personal trainer will also help you squeeze more out of each exercise by giving you encouragement and tips along the way. Patrick will often add reps to my sets if I give a rep less effort or add weight if it looks too easy for me. On your own, you may sacrifice a set to finish early, but a personal trainer gives you that push you need to follow through.
Working out with a personal trainer is an investment in your health and fitness that truly pays off. By hiring a personal trainer, you’ll find the motivation to exercise in a way you never were able to on your own. A personal trainer will help you with the planning, education, structure, and accountability to empower you to your fitness goals.
X3 Sports’ Qualified Trainers Are Fueled By Data
At X3 Sports, hiring a personal trainer is a high-value proposition that can greatly enhance your broader fitness goals. Our trainers use a comprehensive individualized dataset to determine exactly the types of training that you should be doing and the type of nutrition that you should be consuming to more efficiently reach your health and wellness goals. With five locations across Atlanta, Athens and Marietta, and convenient gym hours and class times, we meet you where you are, when you’re ready to sweat.
Are you ready to take your strength and weight loss goals to a new level? Are you ready to start feeling more fit, energized and confident? Hiring a personal trainer can rapidly accelerate you toward the body and life of your dreams.
Schedule your Free Body Assessment today to get started and to see if hiring a personal trainer is right for you. Stop by an X3 location to check out our world-class facilities for yourself. The community at X3 is full of life and energy and we guarantee you that after one class you’ll see the value in dedicating your time and energy to this practice. Book your first class with X3 Sports for free today.
Group Boxing Classes: A Beginner’s Guide to Fitness and Strength
If you’re interested in trying group boxing classes in Atlanta, X3 Sports is the perfect place to start. Boxing is a fantastic way to burn calories, lose weight, tone up, improve coordination, boost energy levels, and build confidence. And let’s not forget, it’s an excellent way to relieve stress—what better way than hitting a punching bag?
Overcoming Your Nerves About Group Boxing Classes
While you may dream of throwing powerful punches, that nervous feeling as a beginner might be holding you back. It’s completely normal to feel hesitant. Taking your first group boxing class can seem intimidating, especially if you’re new to the area or unfamiliar with boxing. But rest assured, whether you’re a longtime X3 Warrior, a runner trying something new, or someone who’s just looking for a fun fitness challenge, group boxing classes are for everyone.
At X3 Sports, people of all fitness levels come together to work towards their personal goals and relieve stress. Our group boxing classes offer a combination of strength and cardio, all while helping you learn boxing techniques. It’s a dynamic, full-body workout that will make you feel better and stronger, no matter your fitness journey.
Why Choose X3’s Group Boxing Classes?
So, why are X3’s group boxing classes the right choice for you? Here’s why we think you’ll love them:
1. Beginner-Friendly Environment
If you’ve never thrown a punch before, don’t worry! Our trainers were once beginners, too. Our classes are filled with people just like you, and our trainers are here to bring out your inner Warrior.
When taking your first group boxing class, arrive a few minutes early and let your trainer know you’re a beginner. Our front desk staff will provide you with boxing gloves and hand wraps, and if you need help wrapping your hands, our team is happy to assist.
Once the class begins, our trainers will walk you through each boxing and conditioning move, helping you learn proper technique while keeping you injury-free. They’ll offer tips and pointers to make sure you get the most out of your workout.
2. A Full-Body Workout with Group Boxing Classes
Our group boxing classes are an excellent way to engage your entire body. Boxing is a form of High-Intensity Interval Training (HIIT), burning up to 800 calories per hour. Each class combines boxing drills with strength and cardio exercises to help you build lean muscle and improve cardiovascular health.
You’ll work muscles throughout your body—arms, core, legs, and more—as you duck, pivot, lunge, and punch. Whether you’re practicing heavy bag work or shadowboxing, you’ll feel the burn and see the results quickly.
3. Constantly Evolving Workouts
To avoid fitness plateaus, it’s important to keep challenging your muscles. In X3’s group boxing classes, you’ll always experience something new. Our classes mix formal boxing training with strength and conditioning exercises, keeping your body and mind sharp.
Each class might include:
- Bag Work: Punching a heavy bag helps build muscle memory and stamina.
- Shadowboxing: A great way to warm up and practice technique.
- Focus Mitt Drills: Improve your reflexes and accuracy with pad drills.
- Strength and Conditioning: Squats, push-ups, and more to build muscle and endurance.
Try Your First Group Boxing Class for Free
Remember, everyone starts somewhere. Be patient with yourself and don’t hesitate to ask for help. At X3 Sports, we’ll support you every step of the way. Sign up for your first group boxing class for free at any of our locations in North Marietta, Marietta, Inman Park, West Midtown, or Athens. Discover if a membership with our motivated Warrior community is the right fit for you!
FAQ about Group Boxing Classes
Are X3 Sports’ group boxing classes suitable for beginners?
Yes! X3 Sports’ group boxing classes are designed to be beginner-friendly. Whether it’s your first time throwing a punch or you’ve never set foot in a gym, our trainers will guide you through each move, ensuring proper technique and helping you feel comfortable. Everyone starts somewhere, and we’re here to support you every step of the way.
What should I expect from a group boxing class?
Expect a full-body workout that combines strength, cardio, and boxing techniques. Each class includes boxing drills, such as bag work and shadowboxing, as well as strength and conditioning exercises like squats and push-ups. The class is fast-paced, but our trainers will make sure you’re learning the correct form to avoid injury while getting an effective workout.
What are the fitness benefits of group boxing classes?
Group boxing classes offer a range of fitness benefits, including burning up to 800 calories per hour, building lean muscle mass, improving cardiovascular health, and enhancing coordination. It’s a dynamic workout that engages your entire body—arms, core, legs, and more—while also boosting your confidence and reducing stress.
Do I need any prior experience or equipment to join a class?
No prior experience is required! X3 Sports provides everything you need for your first class, including boxing gloves and hand wraps. If you’re unsure how to wrap your hands or use the equipment, our trainers and staff will show you the ropes. Just bring yourself, and we’ll take care of the rest.
How can I sign up for a free group boxing class at X3 Sports?
Signing up is easy! Visit our sign-up page or stop by any of our X3 Sports locations in North Marietta, Marietta, Inman Park, West Midtown, or Athens to claim your free group boxing class. It’s the perfect way to see if our classes and community are the right fit for you.
4 Mental Health Benefits of Exercise and Training
Chances are you know a lot about all the physical health benefits of exercise — losing weight, building strength, increasing your metabolism and improving your stamina, to name just a few. But how much do you know about the incredible mental health benefits of exercise? From increasing energy and improving sleep to reducing depression and anxiety, regular physical activity does as much good for your mind’s wellness as it does for your body. In this article, we’ll discuss the most vital mental health benefits of exercise and how exercise can help improve the way you feel in your body and brain.
Improve Your Mood
One of the best mental health benefits of exercise is that it enhances your mood. Along with improving your physical health and wellness, exercising regularly can help you feel more positive and content overall. When you exercise, your brain releases endorphins, a natural “feel-good” chemical that boosts your mood. Regular exercise also increases your energy, improves your sleep, and even helps you think more clearly. Together, these benefits help improve your mental outlook, sense of well-being, and quality of life.
Increase Self Confidence
Research shows that setting and achieving goals builds self-confidence and self-esteem. So, in addition to improving the way you look and feel, exercise also makes you feel more capable. And you don’t have to set big goals to experience this benefit. Even something as simple as agreeing to show up to class once a week can cause your mental health to soar because you’re setting off the award system in your brain for achieving a goal.
Sometimes when goals are massive – such as “I want to lose 50 pounds” – you can feel burdened and overwhelmed. By setting and achieving these minor goals of showing up to a fitness class when you say you are, you’ll be enhancing your confidence in your own capabilities and building self-esteem.
This is especially important to remember if you’re new to exercising, just getting back into working out, dealing with a health condition, or recovering from surgery or an injury. Working out at your own pace for 30 minutes a couple of times a week can be a great first step. Then, once that becomes a regular habit, you can set a new goal.
Of course, it goes without saying that an active lifestyle also makes you feel better in your body. There are amazing mental health benefits of exercise like being happier with the way you look and feel, which carries with you through the rest of the activities in your life, whether you’re asking for more money at work or going out on a new date.
Manage Anxiety and Stress
Take a second and think about how your body feels when you are anxious or stressed. For most of us, our muscles tense up, especially in our shoulders, neck, and face. Some of us also experience physical side effects like headaches, stomach problems, a pounding heart, difficulty breathing, dizziness, insomnia, heartburn, and more.
Important mental health benefits of exercise are that exercise releases the tension that causes these issues to build up and become unbearable. As you’re working out, you’re sweating out all the built-up anxiety of the day and becoming more relaxed and at ease.
Natural chemicals like endorphins and serotonin, the body’s “feel good” hormones that contribute to feelings of euphoria, also come into play here. In addition to helping increase your blood flow and relax your muscles, exercising releases naturally occurring chemicals that help relieve stress and pain, and also boost your mood. In a literal sense, exercise makes both your body and your mind feel better, serving as a natural combative for anxiety and depression.
Improve Your Mental Focus
Do you sometimes struggle to stay focused on one task at a time? Do you find yourself mentally scattered and pulled in a bunch of different directions? One of the best mental health benefits of exercise is it helps improve mental focus. Physical activity increases the amount of dopamine, serotonin, and norepinephrine in your brain, which has a positive impact on your ability to concentrate and pay attention. They also help improve your memory, mood and motivation, making it easier to focus on a variety of tasks.
Studies have shown that exercise builds brain cells and can contribute to overall brain performance. With regular cardiovascular exercise, you’ll find that your memory improves, learning becomes easier, and focus is not as difficult as it once was.
Learn to Practice Mindfulness
One way to boost the mental health benefits of exercise, even more is to practice mindfulness while you’re working out. Mindfulness is a kind of meditation where you focus on what you are sensing and feeling in the present moment.
Yoga, tai chi, and Fight & Flow are good examples of workouts that integrate mindfulness into their movements and exercises. When taking a Fight and Flow class, you’ll be focusing on guided imagery while combining elements of Tai Chi and other breathing exercises. As you become more accustomed to the class, you will be able to really focus on your breathing, inhaling and exhaling to create the most effective routine and slip deeper into meditative focus.
But you can practice mindfulness during any type of physical activity or workout by simply trying to focus and clear your mind of outside distractions. For example, if you’re jumping rope to warm up for a boxing or kickboxing class, try paying attention to the rhythm of the rope hitting the floor or the way your feet feel as they jump.
By focusing your awareness on what your body is experiencing in the moment, you can give your mind (and yourself) a break from the constant buzz of thoughts and worries that busy most of our brains. Mental Health is such an important aspect of our daily life that it is vital we try to remember life is all about balance.
Access All the Mental Health Benefits of Exercise
Now that you know more about the valuable mental health benefits of exercise, you can begin to establish an exercise program and figure out what types of physical activity and workouts you enjoy the most. As you get more experienced with exercising, you can begin exploring and trying new workouts to add to your routine. Including workouts of varying intensity, say yoga and kickboxing, will ensure that you have an assortment of options to balance your physical and mental health needs.
At X3 Sports, we offer a diverse array of classes to keep you active, engaged, motivated and — most importantly — happy. If you are interested in starting an exercise program but don’t know where to begin, we would love to help you discover which activities (or combination of classes) maximize the mental health benefit of exercise for you. Book your first class with X3 Sports for free today to see if a membership is right for you!
Fight & Flow: A Yoga and Kickboxing Workout That Benefits Everyone
Are you looking for a full-body workout that builds strength and flexibility? No matter your personal fitness goal, whether it’s to lose weight, build lean muscle, increase your flexibility, improve your mobility, get healthier or even just “start exercising,” there’s one class that can help you knock a lot of those off your list: Fight & Flow at X3 Sports, which meshes elements of yoga and kickboxing.
Fight & Flow combines bodyweight calisthenics with basic martial arts, marrying some of our favorite sequences from yoga and kickboxing. By integrating movements from Mixed Martial Arts and yoga poses, you’ll learn tools that help you manage stress, improve your mood, increase flexibility, boost endurance and get stronger.
Our Fight & Flow class incorporates the anaerobic and aerobic intensity of kickboxing but with the breath and deep stretching of yoga. It provides a variety of health benefits, such as bringing your attention to your breathing. Did you know that mindfulness and breathing can slow down your breath and your mind, helping to relieve stress and stabilize your blood pressure?
Imagine a fitness class that intentionally keeps your mind from wandering, your state calm, and your attention focused, all while you’re leaping toward your workout goals and discovering new tools to better navigate the ups and downs of life. This is Fight & Flow.
WORKOUT ROUTINE FOR ANY FITNESS LEVEL
Whether you’re a beginner who’s just getting into fitness or a seasoned athlete looking to diversify your workout, this combination of yoga and kickboxing is for you.
Fight & Flow has something for everyone. For beginners, finding a new workout routine can leave you feeling overwhelmed. Perhaps you want a cardio workout or to build lean muscle. Or maybe you really want to stretch and focus on mindfulness. Since our Fight & Flow class incorporates both yoga and kickboxing fundamentals, you’ll be able to dip into both words at the same time.
If you’re just setting out on your fitness journey, you will be able to explore the intensity of exercise, while maintaining ample time for ease through stretching and breathing. You’ll learn new yoga and kickboxing techniques with Fight & Flow, and even discover what kind of exercises you enjoy, whether it’s the bang of intensity that kickboxing or another kind of martial arts offers, or the ease and flow of yoga and meditation.
If you’re a more seasoned athlete or fitness class regular, Fight & Flow can help you fine-tune your yoga and kickboxing techniques and pay attention to the foundational elements of your fitness, like flexibility and mobility.
FULL BODY WORKOUT AT HOME WITHOUT EQUIPMENT
One of the great things about this unique class is that it’s accessible to anyone and everyone. When you come try our yoga and kickboxing mesh at X3 Sports, we’ll provide everything you need so all you have to do is show up. The only thing you need to bring to your Fight & Flow class is your body and a willingness to learn. The simplicity of this class alone is a great stress reliever if you’ve had a rough day, but it also means that you can incorporate some of what you learn in this intentional practice into your lifestyle outside of the gym.
Check out all our virtual classes at our X3 Sports Virtual Studio.
IMPROVE EVERY ASPECT OF YOUR FITNESS ROUTINE
Fight & Flow weaves together poses, movements, and exercises from yoga and kickboxing that are designed to help you get more flexible while improving cardio and strength. During the 45 minute session, you will focus on mobility to keep you balanced and learn how focusing on your breath can help push through even the hardest challenges of life, whether it be upsetting personal news or a physically demanding activity, such as hiking or taking a new kind of fitness class out of your comfort zone.
By going inward and focusing on your breath while undergoing physical challenges, you’ll gain critical tools to help improve your fitness routine and your life in general.
INTRODUCTION TO NEW CLASSES WHEN GETTING STARTED
Fight & Flow combines exercises and moves from other types of workouts and classes, such as boxing, yoga and kickboxing. In that sense, Fight & Flow serves as a great petri dish of discovery, where you will explore a variety of maneuvers and tools, some that you might really enjoy. As an X3 Sports member, you’ll have access to a wide range of classes with a diverse set of mental and physical health benefits. Before you know it, you may have 2 or 3 other workouts added to your exercise routine and health plan. Or, perhaps you’ll decide that you want to dive into yoga and kickboxing individually.
WARM UP CLASS OR A COOL DOWN ROUTINE
Another great benefit of Fight & Flow is it can serve as an excellent warm-up or cool-down class before or after another class at X3 Sports. It’s so easy to adjust the level of intensity of your Fight & Flow workout, which means that you can treat it as your workout for the day or use it as a way to prepare for or recover from another class.
Fight and flow does not focus on a single muscle group so you can take the class as a standalone full-body workout if you choose to up your own personal intensity. Or, you can relax into the yoga and kickboxing moves and simmer your effort.
Since you control the reins of your workout at Fight & Flow, the calories you can burn in a single session vary widely between 250 and 750 calories. If you want to shoot for the higher range, you can give each move your all with greater intensity and weight. If you want to supplement another workout, you can practice the yoga and kickboxing moves with ease so that you keep your energy output low while still benefiting from stretching and intentional breathing.
MINDFUL BREATHING AND MENTAL HEALTH BENEFITS
As you begin to explore Fight and Flow, you’ll find that we use guided imagery through a combination of elements of Tai Chi and other breathing exercises. As you become more accustomed to the class, you will be able to focus on your breathing, meticulously inhaling and exhaling to effectively perform each yoga and kickboxing technique.
Mental Health is such an important aspect of our daily life that it is vital we try to remember life is all about balance.
X3 SPORTS FULL BODY FITNESS CENTER
In addition to Fight & Flow, we offer a variety of other full body workout classes designed for people at all fitness levels. Dive into our website to check out our full lineup of class offerings. If you’re still not sure where to start, consider working with one of our personal trainers. All of our members receive a free body assessment that can determine your current fitness level so that you can set a baseline from which you can achieve your personal goals. A trainer will work with you based on your current fitness levels to develop a custom training plan. To learn more about the benefits of personal training, read our tips for hiring a personal trainer.
Follow the Instagrams of our Fight & Flow class and of instructor Matt Thomas to learn more about all the health benefits of this unique yoga and kickboxing class. Take your first class for free at any of our five locations to learn if Fight & Flow and the vibrant fitness community at X3 Sports are right for you!
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.”