The jab is the first punch that every boxer learns. Arguably the most important punch in boxing, here are 5 things to know about the jab.

  1. The jab is a quick and fast lead hand punch. The jab goal is typically not power.
  2. The jab can be used to set up other shots and can also be used defensively to keep your opponent at a safe distance.
  3. The more relaxed your jab is, the more effective it is.
  4. You can add a step forward or utilize proper footwork while you jab to add more power.
  5. There are a multitude of different types of jabs. Embrace the learning curve and enjoy the process of exploring your jab!



Instructors share the one goal they’re working to hit before saying so long summer.

MARIA: Bike along the water in Dumbo and get to more parks.

RAD: To eat as many vanilla + sprinkles cones before all the Mr. Frosty trucks disappear.

KELLI: Commit to a 20 minute daily meditation first thing when I wake up. Even before the 6AM!

CHRISTINA: To spend some time at the beach with my pup!

JESS: Start my fall routine now so that once September hits I am already in the swing of things!

GABRIELA: To master the double end bag.

DOUGIE: I used to live on the beach back home and still haven't made it to one since I've lived in NY - it'd be nice to jump in the ocean before summer ends.

SELENA: I want to be able to do a handstand for more than 5 seconds.



In boxing, the ability to throw lightning fast punches is a skill set that can be improved with consistent practice and the right mindset.

  1. RELAX. The key factor in achieving maximum punch speed is relaxation. Release the tension from your shoulders and your jaw. Make sure you have your boxing stance set up properly and let your punches ‘fly’ with ease and grace.
  2. TURN DOWN THE POWER. It’s okay for your speed punches to not have ‘knock out’ power. In order to increase your speed, you’ll need to pull back on the power. Think of simply tapping the bag when you’re punching for speed rather than whomping on the bag.
  3. FOCUS ON THE ‘SNAP BACK’. Each time you throw a speed punch out, you should focus on snapping it back 2x faster.
  4. DON’T LOSE YOUR TECHNIQUE. When you’re working to improve your speed, it’s important to not sacrifice your technique (turning your fists over, keeping your elbows in and keeping your fist at your chin). Challenge yourself to only go as fast as you can while still executing each punch properly. If you get to a speed where you can no longer manage proper technique, pull it back and work at a pace that’s appropriate for your current skill level.




Slipping is a side-to-side defensive movement used to avoid straight punches (the jab and the cross).

The goal when slipping is to move completely out of the way while still keeping yourself in range to counter-punch.

  1. Use your legs or lower body, not your back.
  2. Engage your abs as you slip side-to-side, utilizing your obliques.
  3. Rely on the strength of your boxing stance in order to maintain your balance
  4. Don't waste energy slipping TOO far away from the punch, just move enough to avoid the punch.
  5. After slipping out of the way, snap right back to your center.
  6. Use your eyes while slipping, keeping them on your opponent at all times.
  7. Finally, be patient! Slips are a very advanced skill to master, trust the process.



Q: Dougie, as an Aussie we feel like you have a real knack for travel. The summer months are filled with weekends away. How do you approach long travel days?

A: A good playlist, good snacks and a fresh pair of underwear.

Q: Jet lag. We’ve all been there. How do you navigate around it?

A: Get a light session in as soon as you land, I find this helps give you a little boost of energy.

Q: When you have busy trip itineraries, do you find time to exercise? How and what does a typical workout entail?

A: Sometimes I don't have a gym and have to get a bit creative. If you have nothing to work with then just bust out a 10 minute butler challenge: as many burpees as you can in 10 minutes.

Q: What’s the best summer trip you’ve taken?

A: Definitely to Croatia, hard to beat the European summer.

Q: Where are you headed to next?

A: I have no idea, that's the exciting part about my work!!


Maria's Guide To A Summer Weekend In NYC

Q: Maria, when you’re not boxing, you’re dancing. So when you’re not chasing the sweat, what’s your favorite summer pastime?

A: My daily schedule involves a lot of physical activity, so when I have time to myself during the Summer I like to take it slow. If I have the time, I can spend hours in the park by the water with a book or walking around Lower Manhattan popping in and out of random stores. It’s a great way to take in the city! Followed by a good outdoor happy hour with friends is key.

Q: Do you have a best kept secret for NYC happenings in the summer? If so, let us in on it!

A: Yes! Read the flyers in parks! Outdoor movies, concerts, dance shows, festivals etc. happen pretty much everyday in NYC in the Summer. I used to just breeze past the flyers that are on park benches, trees, and subways but now I stop to read them because usually there is something fun going on. Also, talk to your neighbor. Word of mouth is still a thing.

Q: How do you escape outside the city?

A: I like to take the LIRR to the beach!

Q: How do you escape inside the city?

A: Growing up in New Hampshire, going to the movies at night in the summer was a popular thing to do, so I like to keep that up living in the city. I spend most of the time outside, but when the sun sets it’s fun to hit up those summer blockbusters with friends.

Q: What’s your favorite movie theater in the city?

A: Alamo Drafthouse in Brooklyn

Q: Favorite outdoor eats?

A: Seamore’s

Q: Lastly, what’s your go-to rooftop situation?

A: Brass Monkey in Meatpacking and the top of the Whitney. I also just love a regular old NYC apartment roof with some beers. #WinTheSummer





Q: Gab, you hail from Portland, OR! Is it safe to say you dig spending time outside? How could we find you spending a nice summer day in NYC?

A: Absolutely! You’ll find me in one of two places: On a bike in the Palisades, or on the sand in the rockaways. Chilling or Chilling…

Q: How do you manage to stay and feel cool during the summer months? Are there certain clothing brands you sweat in or beauty products that you swear by?

A: Chances are if you stopped me in the middle of the street, I’d be wearing something from Lululemon, I’m a huge fan of their cotton tees and tanks - And because I run a hybrid day as a fitness-instructor and designer, commuting by bike in between. I need to keep my outfit changes to a minimum, if it breathes and dries fast, I’m wearing it.

As for beauty products, I carry a rosewater-glycerin spray in my bag at all times. For someone who sweats in the sun almost daily, heat-rash and sunburn need to be cared for quick. Whenever I start to feel like my skin is overexposed, this spray provides quick relief. Also, don't skimp on the sunscreen!

A link to my personal favorite here.

Q: Summer can mean longer days and later nights. Do you have any secrets in getting all the play in but also staying well rested and healthy?

A: So admittedly I let my days go way too late in the summer. I’ve been caught riding back from the beach at 2am and showed up to work the next morning at 9am, I’m no role-model for habitual healthy sleep. BUT! I do make a habit of monitoring how much sleep I'm getting from day to day and I always make sure I never have two late nights in a row, I stay on top of an early bedtime if I really need it by setting alarms on my phone.  

Q: Do you have a morning routine? If yes, what does it consist of and why does it work for you?

A: Well, to be honest...Alarm goes off, I wake up fuzzy-eyed. Focus eyesight on emails that came in overnight ( sound familiar? ) Squeeze half a lemon into a glass of water and make coffee immediately. Only reply to emails after drinking coffee. I start my days like a lot of people, the way I end them is way more interesting. I have a huge notebook next to my bed where I make lists, every night I write a whole page of personal/professional goals to complete for the next day, I leave it open on the table next to my bed, and it's the first thing I see ( post-coffee ) the next morning.

Q: What’s the best piece of health advice you could give to a client? For the summer months or all year round!

A: Live passionately, fall in love with something every day. Sometimes it’s a burpee, sometimes it's burrata. If there's anything I’m here to do as a fitpro or wellness mentor, it's to acknowledge that your health and wellbeing is a process, not a product. Practice working hard, Practice sitting still, turn your phone off, live confidently. This summer, and forever.

Go forth and WIN IT.

Xoxo -G



Q: What first attracted you either to the sport of boxing or to boxing as a workout?

A: After playing college basketball, i was looking for something challenging and skill-based that would keep me motivated. I also loved that it was just as challenging mentally as it is physically - I tend to be a big overthinker, and that’s not a good thing when it comes to boxing so it has helped me work on being present and more confident.


Q: Why do you Shadowbox?

A: I love that Shadowbox is a complete workout - upper body, lower body, core, strength, conditioning and mental toughness.  There are also so many levels to boxing, so it’s incredibly humbling. Once you get the hang of the punches, then you can start working on your speed vs. power. Then there’s defense to think about. Then it’s footwork. Then it’s getting into the mindset of a fighter - it’s never-ending and keeps pushing you!

Q: Can you share a little bit about the first time you experienced the Shadowbox workout? How did you feel after?

A: The first time I was like “WOW! This is legit.” The environment is just so beautiful and made me appreciate the boxing culture - from the photos of Muhammad Ali to the ring, I fell in love. Once I got into the studio, I loved being in a class with other people who were fighting alongside me. Even as strangers, it’s a cool thing to stop and think that there are 39 other people with me in that room. I left the room feeling exhausted, but super empowered and that I can get through whatever is thrown at me.


Q: What physical benefits have you experienced since beginning your boxing training and workouts?

A: I’d say the three biggest things that have improved are my conditioning, my arm strength and my core strength. Punching a bag for 7-10 rounds is unlike any other cardio conditioning i’ve ever done, and makes running and sprinting feel easy. My arms of course feel the burn and also have gotten much more toned. Lastly, the core is used to stabilize your whole body while you’re punching and dodging punches, so I’ve seen a big change in both my core abilities and appearance.


Q: What about the mental or emotional benefits? How does class make you feel and does it differ from how you feel during or following other workouts?

A: There’s nothing more therapeutic than punching a bag when you’re stressed, overwhelmed, anxious, etc. It’s hard to put into words what it does for you, but the best way I can explain it is that it allows me to express myself and gets me so exhausted that my brain doesn’t have the energy to be stressed or worry after a boxing session.


Q: Bad days happen. How do you navigate through them?

A: Yes they do! Boxing usually does the trick for me because of the workout but also because I box with other people who I am inspired by and who I look forward to seeing. I may or may not also grab a donut or croissant after just for the added pick-me-up :)




Your boxing stance plays a key role in how much power you're able to generate in your punches...

Setting up your stance correctly sets the strong foundation for you to be able to utilize your entire body for power punches:
Be sure to have a slight stagger in your feet, with your lead toe roughly in line with your back heel. Your weight should be distributed more towards the balls of the feet, with the back heel slightly lifted which allows the feet to pivot and move when necessary. Knees should maintain a soft bend, allowing for a grounded quality in the body and low center of gravity.


Don't just rely on your upperbody for power. Generate the force all the way from your feet to your head, here are some checkpoints you should focus on when punching for power:
  • Feet: It starts with a strong foundation. Make sure you're evenly distributing your weight on the balls of your feet.
  • Knees: Athletic bend in the knees
  • Hips: Rotate your hips into the direction of the punch
  • Core: Strong engaged core as you brace to make impact on the bag
  • Arms: Don't waste energy flexing your arms until you're activating the punch
  • Fists: Make a fist and squeeze tightly as you make contact with the bag


Time your inhales and exhales to sync up with your punches. By letting the breath out of your body at the same time as you release a power punch, you're generating a full body force.