The popularity of kickboxing/boxing programs are booming! Celebrities and fitness experts alike credit these workouts as some of the most effective for participants of all ages and abilities. In addition to the incredible natural calorie burn, these class styles also offer an unequaled stress relief element. Smash Hit’s proprietary classes not only maximize these elements, but also capitalize on even more health benefits for its members. One key example is that with each punch or kick thrown you develop precise coordination, and a sense of focus that can harness inner power, taking you from fitness enthusiast to advanced athlete in a short time.
Below are a sample of some of the key ingredients we have honed over the past 20 years and successfully passed on to students:
SAFETY IN MOVEMENTS: Safety is our first priority for our members. We have done extensive research on the American Council on Exercise and other major fitness organizations’ recommendations for the best ways to avoid injury. We teach students how to properly and safely execute moves throughout every class.
WARM UP: Combines music and aerobic warm up with a means to an end in a memorized routine. We use the warm up as a rehearsal of various kickboxing moves that are thrown relaxed and fluid. Through this repetitive warm up these moves become second nature and are easily incorporated into practice.
REAL MOVES, REAL BENEFITS: We don’t just throw our arms and legs to feel like we are kickboxing or boxing. We are actually practicing the sport and self defense aspects! Yes, it might take a little more learning and concentration at first, but it’s worth it.
SELF-DEFENSE COMPONENT: Let’s face it, most people don’t want to think about fighting or having to defend themselves. That said, because we teach proper fighting form, if you were ever in a situation where you had to defend yourself, you would have the knowledge to do so.
SPORT COMPONENT: Kickboxing and boxing offer incredible stamina and strategy building that can be applied to any sport. You will work your mind and body in every class.
HEAVY BAGS TO BUILD FOCUS, MUSCLE TONE: Proper form on the heavy bag increases speed and power which in return will provide your muscles with the same overload principle used in light load endurance weight training to build muscle mass. This will also build bone density and help out even those with arthritic conditions.
BUILD POWER, SPEED & ACCURACY IN MOVES: We hone these three important elements that fit together as one to create real fight ability, for anyone who is interested in getting the most out of every move. If you are going to throw thousands of strikes and kicks in every class, you might as well do it right for the fight!
SYSTEM OF GOALS: We use a set number of movements set to combinations that have a reason and rhyme. The goal of memorizing is reached without worry or stress. Every class will build and solidify your technique as you reach milestones every time. We provide the goal. For instance, the Art of Invisibility- you achieve it over time and come to realize completion.
SAFE MOVEMENT FOR ALL AGES & ABILITIES: All moves in kickboxing/boxing are controlled, focused moves. They are designed to work from a stance that allows for proper bio-mechanics and ease of movement from point A to point B. The student learns to have an inherent boundary that eliminates hyper extensions and other forms of injury. Moves are basic enough for participants to work at their own pace.
FLOOR WORK: Abdominal drills that simulate ground fighting increase core strength from a fighter’s guard position that is similar to wrestling and MMA athletes’ conditioning level. Arm work is developed from prone position movements.
STRETCH: While not spending an enormous amount of time on stretching, the class will increase flexibility. Just practicing in our warm up; the controlled “iso-kick” stretch and strengthen move that prepares the student for kick practice will double your leg flexibility within a month. Kick practice enhances this as well.
BLENDS SERIOUS DISCIPLINE WITH FUN & RELAXED ATMOSPHERE: Style of teaching is important. While we take each move and its proper execution seriously, and emphasize its importance in fight situation, we may mix the tone of discipline and concentration through a “drill sergeant” tone, with “dance and sport analytical coaching,” and be comical at the same time. Formal moves without formal rituals.
FAT-BURNING FORMULA: The class format uses both high Intensity and low Intensity exercise
Beginners start off with low intensity and build duration. This will kick in the fat burning, while developing technique through repetitions, and preparing the body for more advanced training. Theses advanced combinations and intervals provide peak anaerobic performance. This kicks up the metabolic burn even more. The primary goal is to build up to a 45-minute, low-intensity heart rate mixed with short high intensity rates, that is most effective for burning fat. We encourage you to maximize the calorie burn during your workouts as long as you keep it within your own physical limits and don't risk injury.
SOCIAL ENGAGEMENT: To further show how our moves are real kickboxing/boxing techniques we offer non-contact partner drills. These add to camaraderie and fun social engagement with others in class while empowering participants to see firsthand the skills they are gaining.
Smash Hit Kickboxing classes can offer you a great new skill but also help you lose weight, tone your muscles, and get in great shape. You’re going to burn between 600 and 800 calories, and even after the class, your metabolism remains high.
The class format uses both high Intensity and low Intensity exercise. Beginners start off with low intensity and build duration. This will kick in the fat burning, while developing technique through repetitions, and preparing the body for more advanced training. Theses advanced combinations and intervals provide peak anaerobic performance. This kicks up the metabolic burn even more. The primary goal is to build up to a 45-minute, low-intensity heart rate mixed with short high intensity rates, that is most effective for burning fat.
So if you want the best results, here are 4 tips that can help you achieve your best in Kickboxing.
Kickboxing class once a week on average won’t cut it for getting significant results on metabolism and improving technique to allow you to get higher intensity workout. Twice a week will greatly increase results and 3 a week on average you will triple results. If you have schedule issues, consider semi private or PT and other forms of exercise when you can get it in.
70% of weight loss is due to your daily diet. Let’s assume you’re eating healthy. Paying attention to portions. For example, Restaurants may serve over sized portions. Let’s look at one food group. Protein is often underestimated as a major diet issue.
Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. It's not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC. A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
,3. Goal Setting
This is a Biggy. Having specific goals rather than vague goals like “I want to lose weight” can help. So you can say, “I will attend 9 times this month and take fewer breaks”, or, “I will increase from 50 punches per round to 100 within one week”. Goals that are specific, measurable, attainable, realistic, and time-based.
4. Be determined and motivated
As soon as you're able to push your intensity level, take it to the limit. Give it your all. We have mental techniques that we can share with you. I know our instructors at Smash Hit Kickboxing will push you. We can help you set goals.
WebMD feature. By Cari Nierenberg reviewed by Louise Chang, MD on February 28, 2011, How Much Protein Do You Need? (Blog Post) http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein
Managing stress is not foreign to anyone. Stress is proven to contribute to fat storage, sleep disruptions, and a host of other medical issues. Many people have come to kickboxing thinking, “Wow. I would love to punch something!” After this, they find that there are even more ways in which kickboxing helps reduce negative stress.
Here is a few ways Kickboxing helps in stress management
1. Kickboxing releases endorphins
The body's “feel-good hormone” that leaves you feeling great, elevates your mood, and gives you a feeling of accomplishment and elation. Stress reduces the output of endorphins, and creates cravings for fatty foods, which pile up in the abdominal area. So kickboxing classes at Smash Hit Kickboxing Club will kill two birds with one stone. Your body increases endorphins, while your increase calorie burn.
2. Provides you with coping instruments
Kickboxing stems from traditional Karate and the sport of boxing with the aim of preparing the fighter’s spirit and mind. The fight philosophy and methods all help in improving your decision making, calming your fears, and projecting self-confidence. The same skills are used to build coping instruments for stress. So when kickboxing in class at Smash Hit Kickboxing Club, you are putting in place a mechanism that will ensure that your stress levels remain low.
3. Sense of fear desensitization
Kickboxing classes at Smash Hit Kickboxing Club often include non-contact partner drills. Although we are not getting hit as in full contact sparring, you will need to confront your fear of getting hurt. This continual experience allows you to deal with not only the immediate fear from the class exercise being performed, but all your internalized fears which may be causing you stress. Stress is often produced when you are afraid that something bad will happen- real or imagined, mostly because you don’t feel able to protect yourself. Kickboxing class gives you the self-assurance to face those fears.
4. Proper breathing technique
In high stress moments, we forget how to breathe. Irregular breathing patterns contribute to your stress level as well as to health complications. Kickboxing class teaches you how to regulate your breathing and reinforces breathing properly. This lesson will serve you not only in kickboxing class, but also in real life scary situations that arise quickly.
5. Increased energy
When you first start, you will definitely feel fatigued, but after regular attendance, you will feel invigorated and at the top of the world at the end of class, and even throughout the day. This is because kickboxing class at Smash Hit Kickboxing Club is increasing your energy and serotonin levels. This kind of feeling combats stress more than anything.
Ok, so here it is. You will lose weight and get fit and keep fit. Burn up to 800 calories in class and keep your metabolism burning well afterwards. That’s not all! You will knock down stress levels that will keep you healthy and vital in a fast paced life. It’s a win-win.
One of the most effective, efficient, and fastest methods for teaching proper punching and striking skills is focus mitt and kick shield training. This type of training is fantastic for beginners to teach basic skills and learn the new movement vocabulary.For the more practiced student it will take you up 100 percent in your fight ability.
The pads are held by a coach at different ranges, positions and levels. The puncher and pad holder work together to build offensive and defensive skills that sharpen reflexes and condition the body.
Here are more detailed benefits…
It’s fun and interesting
Focus mitts are fun and engage the “fight game instinct”. Performing a wide variety of strategic sequences while feeling the impact and hearing the popping sound on connection of the mitt provides immediate feedback. With each training session you increase your offensive and defensive ability.
Learn kickboxing skills quickly
You can pick up basic skills faster, and develop the visualization of a real person directly in front of you. You have no choice but to hit the target given to you. On the heavy bag alone, one often forgets to really focus on a spot letting punches fly reducing the most you can get out of every punch.
Focus mitts are small so they insist upon the development of accuracy. When moved quickly into different positions and at different angles, they are one of the best methods for developing eye hand coordination and accurate combination punching.
As they are moved into different angles and depths they can be used to develop quick thinking, timing, and "non-telegraphic" delivery.
Holding Mitts improve sparring ability
Focus mitts can teach one how react to being punched at before the punch is even thrown. Reading their opponent's mind and anticipating what is about to happen before it does.
While holding mitts you can see punches and kicks travelling in your direction, as you begin to establish "pattern recognition" your ability to foresee and defend yourself from attack is enhanced.
Fight Flight adaptation (HIT PSYCHOLOGY)
Focus mitt training can be the first step in simulating sparring, or actual all out fighting due to a danger situation calling on self defense. Little by little one can learn to deal with fight flight so as not to freeze.
The mitt holder can answer back a combination with a slap towards your guard to test your defense block reaction. You can soon answer back with your own counter.
For most people the idea of having someone throw punches at them is uncomfortable and brings about immediate anxiety. Panic sets in and one freezes in combative situations.
Focus mitts increases your comfort level with being in the similar position of hitting and being hit. Developing the ability to block and counter, react and direct under pressure.
As a holder yourself you can see weaknesses in the puncher’s positions. For example, when your partner throws a left hook and had his guard low, as a holder you can see it while it's happening, and visualize what counter you might use simultaneously. If you can see it your mind, you can see the counter you would use. So your mind is training to respond immediately.
After several focus mitt sessions you will see a major increase your kickboxing skills. We have high skilled trainers that are willing to work one on one to bring you up to higher levels through focus mitt training. To start you only need 30 minutes per session.
Going to smash hit kickboxing has changed me for the better. I am more determined in everything i do to finish the job even if it may be challenging. I learned that you can have a blast working out. its been truly awesome. i wish i didn't have to move away to go to college so i could still attend classes. i love smash hit kickboxing and ill be back over breaks :) "
Tyler, we are so proud of you. You came in here as a gentle men, and left as gentle giant in so many ways. I know that you will do well because you have proved that hard work and steady discipline brings you to your goals and dreams.
All the best.
Smash Hit Team
Recovery Kickboxing Mission
Thousands of Metro Detroit's people are struggling with weight gain, anxiety, depression, stress, or addiction. Our mission is to add this specialized kickboxing format to aid in ones recovery.
To offer the addiction disorder community an affordable and fun opportunity to enhance their fitness lifestyle, socialize in healthy goal building environments. Participants will empower the mind, body, and spirit through the many benefits of kickboxing and martial arts workouts.
Metro Detroit and Oakland County addiction treatment statistics
Over 254,000 Michigan individuals made an effort toward addiction treatment through state funded programs last year- with the highest numbers occurring in our Detroit area, especially, Macomb, and Oakland counties. Many more thousands enrolled in private programs and remain involved in continued community fellowships such as 12 step programs and support groups.
(Source: Michigan Department of Community Health, Mental Health & Substance Abuse
Administration Bureau of Substance Abuse & Addiction Services Report for Fiscal Year 2009. "
Karl's Round By Round Boxing
I have been practicing Martial Arts and Kickboxing spanning decades. As a way of life, and one of my true passions, it’s kept me in fantastic shape. I will be frank; I push my students hard, so hard that I realized they were in better shape than me. Like any of us, sometimes it’s easily to fall off the wagon of fitness. I had been inundated with my business, family, and kickboxing instruction at Smash Hit. No time to devote to an everyday workout regime that would keep me in peak performance.
So you know what i did ?
One, I spent a few hours a week at the club doing my own Kickboxing cross training workout that I use for my students.
Two, I joined in on the class as my students already had a mostly good grasp of the moves. Now, after 45 days, I am back in tip top shape, and lost 30 pounds. I feel so much more focused and less stressed.
This will really work for you! If you want to get in the best shape of their life and learn real self defense to boot make room for at least one hour a week to start.
If you have not been involved in Smash Hit Classes or strong fitness training have no worries.
Thursday's 6:45 pm
Our New Circuit format works as well as Personal training at a fraction of the cost.
Complete Kickboxing Workout at Your Convenience. Get an amazing body and learn how to protect it with our Morning Circuit
Come in during the scheduled Kickboxing Interval Circuit open gym time – when you arrive is up to you, but leave at least 30 minutes to complete the circuit. Your class starts when you arrive; you can jump in at any of the 2-minute start bells. Start on station 1 and move through 10 rounds. The instructor guides each participant through a time-saving 30-minute Kickboxing drill session. Within a few weeks, you will gain the same conditioning that would take triple the time with standard-one hour sessions of traditional cardio workouts.
The Kickboxing Interval Circuit was designed to accommodate a variety of skill levels. There are two workout modes: heavy bag training and interval training. For a better experience, your trainer can personalize your circuit to help you achieve specific conditioning and skill-related goals at the same time.
For example, a beginner or first-time participant may use each heavy bag station to work on basic kicks and punches at a light experimental pace, each time increasing focus and intensity, later achieving the ability to work at 70 to 90 percent of their maximum heart rate if desired
Aerobic: Beginners start off with low intensity and build duration. This will kick in the fat burning metabolism, develop technique, and prepare the body for more advanced barrage training later. The primary goal is to build up to a 45 minute low intensity heart rate that is most effective for burning fat.
Anaerobic: Barrage training is for those who have developed a higher level of fitness and proper striking and kicking mechanics. The training involves repetitions of strikes or combinations for 30 seconds followed by low intensity bag work or cardio at a much reduced rate. This interval training improves your ability to recover quickly, increases the efficiency of your muscular and anaerobic energy systems and elevates your metabolism (burning body fat) for several hours after your workout.
Self Defense: Hitting the heavy bag is nothing like a real fight, though, it does develop fight related qualities that are crucial in personal combat. It can hone strikes and kicks into devastating self-defense weapons.
Hit Psychology: contributes to a healthy “Hit Psychology.” a willingness to fight back to protect yourself. Mastering bag work increases self-belief in influencing the outcome of their circumstance, performing better under pressure. Impact training on heavy bags, shields, and pads) builds strike competency and confidence that increases the effectiveness of a physical response, achieving more out of every motor neuron in the muscle.
"Bombardment” Training: builds mental persistence. Building a rapid-fire barrage of strikes and kicks intended to replicate the all-out aggression essential during a confrontation, but with a relaxed focused precision. If thrust into a situation where you must fight for your life, you must do so with everything you have. In a situation like this, your greatest adversary is your desire to turn away your eyes. . Barrage training teaches to strike the attack before your opponent can even finish their intended attack. This training provides both physical and mental staying power and the tenacity to keep going until you succeed.
Fitness Benefits of Heavy Bag Training:
Strengthens cardiovascular system, tones and strengthens muscles, burns fat, increases bone density and connective tissue resilience. Not only do you get in good shape but you develop functional self-defense qualities at the same time. By repeatedly striking the bag, you activate all of the major muscle groups in your body. The arms, shoulders, waist, and leg muscles must be coordinated and conditioned. This training also builds athletic qualities such as speed, power, balance, timing, and coordination.
The legs are used in the process of generating lower body strength, balance, synchronization. Waist size is greatly reduced the kicking’s rotational body exercises along with the contractions and development of the abs and lower back. Concentration is on keeping everything tight, while remaining relaxed and moving fluidly.
Fight Flight Response management Benefits of Heavy Bag Training:
At the first sign of danger our fight flight response kicks in. Physiological changes go off immediately intended to prepare us to fight aggressively or run. In a survival situation this is grand, although during our hectic days the same response is activated over and over in situations when we really don’t have to fight or run. Deadlines, traffic jams, arguments, frustrations fire off the response and pollute our bodies with the toxic by-products of stress.
Physical action is required to flush this residue out of our bodies before it compromises our health and immune system. Heavy bag work is an excellent way to manage stress, while it satisfies the body’s inherent need to fight,
Most Kickboxing aerobic classes will push you to between 60% and 90% your maximum heart rate throughout the class, but what good are the moves if they're incorrect and provide no real value? Through the Smash Hit Rank System, while you're losing weight and getting into the best shape of your life, you'll also be developing and building real martial arts skills to make you more confident and distinguish you as an athlete. Once you achieve rank you will know what we’re talking about.
The Smash Hit Rank System is a learning process using real fight movements and strategies. The repetition of pre-designed practice sets creates the muscle memory needed to react reflexively in real-life danger situations. With each rank achieved, your body learns retains new “weapons”which will kick in
automatically when necessary- your body will know what to do before your brain has time to think. That’s what makes it a fitness program with a means to an end- Self Defense.
The Smash Hit Rank System has five levels- the first is the Red Rank, and the ultimate goal is the Black
Rank. There is no testing associated with rank. We find the performance anxiety and nervousness created by rank testing to be unnecessary, as your instructor can recognize when you have gained the skill and technique which distinguishes each successive rank. You may then attend a rank workshop and go over the qualifications, and you'll also be presented with your newest rank achievement certificate and color rank shirt, which you may wear to classes..
We want to thank Troy Schwab for a great testimonial. At Smash Hit Kickboxing, beginners to pro-althetes are benefiting from our program.
"I was getting bored of my everyday workout. Looking to change it up from running, biking or lifting weights, I decided to try Kickboxing. I am a professional hockey player, having played pro in North America and Europe, and college hockey in Michigan. I considered myself in great shape. After my first
Kickboxing lesson, I wasn’t sure I was in such great shape. Leaving the first workout, I was dripping sweat, my arms were sore, and my legs felt 20 pounds heavier. The balance, footwork, power, and breathing that kickboxing teaches me
are great additions to my summer training. Smash Hit Kickboxing has become and will continue to be a big part of my summer training!"
Have you been contemplating a workout program, but always seem to talk yourself out of showing up? A little reality check about what to expect at the gym can help!
“One of the biggest causes of gym intimidation is the mistaken belief that everyone there is already in shape,” says Ken Levy, trainer and instructor at Smash Hit Kickboxing Club. “Many of my clients have felt that they were not 'in shape enough' to go to the gym. When people are out of shape, and especially when they’re overweight, being nervous about feeling self-conscious at the gym is a common issue."
You may even be imagining a club filled with incredible bodies and sculpted supermodel athletes. It’s definitely an intimidating thought, but in reality, that’s not something you’ll ever experience on a typical day at the gym. Instead, you’ll see people with all different body shapes, looks, and types, who share a common goal- to seek continued progress one day at a time.
The truth is, nobody’s perfect. And everyone’s at the gym for the same reason -- to improve.
Another common fear that can be easily disproved is that kickboxing requires naturally great coordination. “Take the initial worry about self-consciousness, and now throw in a skill related activity like kickboxing and heavy bag work, and one will think, ‘I can’t do that!’, Ken says. “About 80% of first time clients report to me that they are “uncoordinated”, even before their first class. When I tell them they’re going to feel very coordinated within a short time of training, I’m sure they don’t believe it.”
However, almost anyone can develop the ability to execute these moves, and even to build up to 30 or 45 minutes of balanced, focused kicks, blocks, and punches, while dashing through the air or on heavy bags at 80% your maximum effort. Some of our most advanced students actually started out barely able to keep time to the music, but you would never know it to see them now! Open mindedness and guided repetition are the winning combination, so whatever your fears may be; don’t let them get in the way of your success! Come in and find out for yourself, that you really can do it! All you need to do is take the first step and then keep kickin’ :)!
Summertime for the fitness/martial arts industry normally has a sharp decline in enrollment during the summer months. This is when your dedicated core group learns and achieves goals at higher rates. New students receive more attention and get a jump start preparing for the fall months when they can put more steady time into training. The best news is that we offer our lowest priced specials such as the month of July Free for new autopay members, and reduced rates on class series
memberships. This summer our goal is to add several 30 minute sweat classes in the morning and evening, a Partner Drill Class in the evening, and we're working on a boot camp for August. Keep kicking, and hope to see you soon.
McLaren-Oakland Fit For Life
Congratulations to those who participated in the McLaren-Oakland Fit For Life program here at Smash Hit. Hope to start a new one soon.
We're so grateful to one of our members, David, for allowing us to share his success story with you! People come to work with us for many different reasons- some are working on weight challenges, others on fight training or self-defense goals, and more. A running theme at Smash Hit is that we celebrate the accomplishment of our goals, big, small, and sometimes even life-changing, such as the story that follows.
"It's a familiar story, I'm sure, for alot of people. My weight crept up slowly through high school, and then into my 20's, reaching a high of near 400 lbs. I was stuffing down my emotions with food, I was celebrating with food. Food became everything. The bigger I got, the more food I ate. The more depressed I became, the more food I ate, and the less I moved. I was considering different alternatives to lose some weight, but doing nothing about it. Then, the first event that changed everything happened. My buddy had a heart attack at 27 years old. Talk about hitting me square in the face. He was younger than me, and I was clearly bigger than him by at least 100lbs. I saw myself in that. I saw myself getting even bigger, smoking more cigarettes, finding other addictions, and eventually having the same fate as him, but with a deadly outcome. Thats when I decided to make changes. From somewhere deep in my core I wanted something better. I decided to enlist the help of dietitions to guide me nutritionally. The weight started coming off. I stopped smoking. I was feeling great. Still without an outlet I was seeking something to put my energy into. Thats when the next life changing event happened. I found Ken Levy. I was still a pretty big guy when I started with Ken. I was never the athletic type, and I wasnt sure if I could keep up. But with his training and guidance, I was able to shed the rest of the weight. He never judged me. He taught me the skills that was needed and kept me motivated. I was inspired by him and motivated by both him and his team. I fell in love with boxing. Hitting that bag for me was better than anything I could stick in my mouth. Still is. I am so grateful to have found in myself the drive to be a healthier man. And I am so grateful to have found Ken to empower me to push through all the limitations I had put on myself. For anyone who doubts that they can have a great workout with boxing..... try it. And if you don't think you can keep up..... you can!"