What Should Nutrition for Athletes Look Like Before Training?

The short answer: prioritize carbohydrates for energy, keep protein moderate, and keep fat and fiber low. A simple rule of thumb many athletes use is roughly 60% carbs, 20% protein, and 20% fat in a pre-training meal, though this isn’t one-size-fits-all and can be adjusted based on your body, goals, and training intensity.

Good pre-training food choices include:

• Rice, oats, toast, or bananas for quick, reliable energy
• A small amount of lean protein (eggs, chicken, Greek yogurt) for stability
• Minimal fat and fiber, since both slow digestion right when your body needs fast fuel

For boxers, this matters more than it might for a lower-intensity workout. A round of pad work or sparring demands quick bursts of power and constant footwork, and a heavy, fat-or-fiber-loaded meal sitting in your stomach will slow you down exactly when you need to be light on your feet.

When Should Athletes Eat Before Training?

Most athletes should eat a full meal 1–2 hours before training. This timing matters more than people expect:

• Too early, and blood sugar drops before you even start
• Too late, and food is still sitting in your stomach during training, which can cause sluggishness or nausea

If there’s no time for a full meal, a small carb-based snack 30–60 minutes before training (a banana, toast with honey, or a rice cake) can bridge the gap without weighing you down.

Why Does Nutrition for Athletes Matter So Much?

Training on an empty tank, or on a too-full stomach, directly affects performance. Under-fueling leads to early fatigue, poor focus, and reduced power output. Over-fueling (especially with high-fat or high-fiber foods) forces the body to prioritize digestion over performance, which shows up as sluggishness mid-session.

Proper pre-training nutrition also reduces injury risk. Fatigued muscles and slowed reaction time, both common results of poor fueling, are strongly linked to higher injury rates in athletic training. In boxing, that’s not just a performance issue. Slower reflexes and heavy legs late in a round are exactly when guards drop and shots get through, whether you’re hitting mitts with a coach or working with a partner.

Common Pre-Training Nutrition Mistakes

• Skipping food entirely before training, assuming it will improve performance
• Eating too much protein right before a session, which slows digestion when speed matters most
• Ignoring electrolytes, especially sodium, which leads to early cramping and fatigue during longer sessions
• Relying on sugary energy drinks instead of whole food sources of carbohydrate

What About Hydration and Electrolytes?

Electrolytes, especially sodium, magnesium, and potassium, are just as important as food timing. Sweating them out without replacing them leads to early fatigue, cramping, and brain fog, even if your food intake was otherwise correct. Boxing sessions are sweat-heavy by nature, between the pace of rounds and the gear you’re training in, so athletes training for longer sessions or multiple rounds of sparring should consider an electrolyte source alongside water, not water alone.

Sample Pre-Training Meals

• Oatmeal with a banana and a spoonful of almond butter
• Scrambled eggs with whole-grain toast
• Greek yogurt with honey and berries
• Rice with grilled chicken (for a longer window before training)

Frequently Asked Questions

What is the best thing to eat 30 minutes before a workout? A fast-digesting carbohydrate like a banana, toast with honey, or a rice cake works well this close to training, since there isn’t time to fully digest a larger meal.

Should athletes eat protein before or after training? Both matter, but protein plays a bigger recovery role after training. Before training, keep protein moderate and let carbohydrates lead, since protein digests more slowly and can leave you feeling heavy during activity.

How long before training should you eat a full meal? Aim for 1–2 hours before training to give your body enough time to digest without running low on energy.

Why do athletes cramp during training? Cramping is commonly linked to electrolyte loss, particularly sodium, combined with dehydration. Replacing electrolytes, not just water, helps prevent this.

Fueling your training is just as important as the training itself. At Griffins Boxing, our coaches teach the technique, from footwork to combinations, but what you bring into the gym matters too. Show up fueled, and you’ll notice the difference by round three.

For more on the fundamentals of nutrition for athletes, the Academy of Nutrition and Dietetics offers additional science-backed guidance on fueling for sport.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post What Should Athletes Eat Before Training? A Complete Nutrition Guide appeared first on Griffins Boxing & Fitness.

Griffins Boxing & Fitness, based at 326 East Esplanade in North Vancouver, is recognized as the largest boxing gym in Canada. But size isn’t the reason people stay for years. Here’s what actually sets it apart.

A Real Skill Progression, Not Just a Workout

Most “boxing gyms” in Vancouver are really cardio studios that happen to use gloves. Griffins runs on Boxtech®, a structured, tiered curriculum that takes members from White Gloves® all the way to Black Gloves®, with testing every two months and clear benchmarks at every stage. The first three levels are completely non-contact, so beginners build technique safely before anyone even discusses sparring — and sparring is never mandatory. Once you reach Blue Gloves®, you choose your own path: stay recreational, pursue NCCP coaching certification, or train toward competition.

That’s a real answer to “how do I actually get better at boxing,” not just “come burn calories.”

Options for Every Goal

Not everyone wants to compete, and Griffins doesn’t force that choice:

• Boxfit® — non-contact, boxing-based cardio classes running seven days a week, with formats like Boxfit® Circuit, Boxfit® Strength, and the high-intensity Boxfit® Blitz for people who just want a brutal, effective workout.
• Boxtech® — the technical skill-building system described above, for people who want to actually learn to box.
• Private Training — one-on-one sessions with apprentice or certified coaches for people who want faster, personalized progress.
• Amateur Team — for athletes at Red Gloves® level and above who want to compete at Golden Gloves, Provincials, or Nationals.

Few gyms in Vancouver offer this kind of range under one roof, from first-timers to competitive athletes.

A Genuinely Unique Program: Hockey Protection Program®

Griffins is also home to the Hockey Protection Program® (HPP), believed to be the first program of its kind — which combines boxing fundamentals with jersey-manipulation training, both in the ring and on synthetic ice. It’s been used by NHL and AHL-level players, and it’s a clear example of coaching depth you won’t find at a typical fitness-boxing studio.

A No-Pressure Membership Approach

A lot of “best gym” posts dodge the pricing question. Griffins doesn’t: there’s a straightforward drop-in rate, punch passes if you want to try things out before committing, and no long-term contracts or pressure sales. You can walk in, take a class, and decide for yourself — which is exactly what you should be able to do before joining any gym.

Griffins also offers family memberships, making it easier for parents and kids to train together under one plan instead of juggling separate sign-ups — a rare perk for a gym with this much program depth for both adults and kids. BONUS: additional family members cost you and your family to train for less!

A SUPPORTIVE Community

This might be the biggest differentiator. Griffins runs several community programs that go beyond fitness:

• The Wings Program, offering subsidized boxing access for North Shore youth facing financial barriers
• Boxfit® Pink, classes designed for breast cancer survivors, connected to the North Shore Dragon Busters
• Boxfit® Babes, classes for new moms that can bring in their little champs to train and connect with an incredible community of new moms!
• Knockout For A Cause, a charity fight-night event where everyday members — including complete beginners — train and fundraise for causes they care about. The event recently celebrated its 100th fight night, a milestone almost no other gym in the city can claim.

That kind of long-running, deeply local community involvement is hard to fake, and it’s a big part of why members stick around well past their first few classes.

The Bottom Line

The “best boxing gym in Vancouver” isn’t just the one with the most equipment or the most aesthetic gym, it’s the one with real coaching progression, options for every type of goal, transparent pricing, and a community that outlasts any single workout. Griffins Boxing checks every one of those boxes, which is exactly why it’s earned its reputation across the North Shore and beyond.

Frequently Asked Questions

Is Griffins Boxing full contact? No, the first several levels of the Boxtech® program are entirely non-contact, and sparring is optional even at higher levels. Beginners can train indefinitely without ever sparring if they choose.

Do I need experience to join? No. Griffins’ program structure is built specifically to take complete beginners through a clear, tested progression from day one.

How much does it cost to train at Griffins Boxing? Griffins offers a straightforward drop-in rate plus punch passes, with no long-term contracts. Speak with staff directly for current membership pricing.

Where is Griffins Boxing located? 326 East Esplanade, North Vancouver, BC.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Best Boxing Gym in Vancouver- Griffins Boxing & fitness appeared first on Griffins Boxing & Fitness.

That is where boxing for new moms can make a real difference.

At Griffins Boxing & Fitness, Boxfit Babes is a cardio-boxing program created specifically for new moms who want to rebuild strength, improve fitness, and feel more like themselves again in a welcoming community setting.

Why boxing is a great workout for new moms

When people think of boxing, they often imagine intense training built only for athletes. In reality, beginner boxing fitness can be one of the most effective and empowering ways for new moms to return to exercise.

A well-designed postpartum fitness program can help support:

• Cardiovascular health, through energizing full-body movement
• Strength and endurance, with scalable exercises that meet you where you are
• Stress relief, by giving you a healthy outlet during a demanding season of life
• Confidence, through learning new skills and feeling physically capable again
• Consistency, because engaging workouts are often easier to stick with than repetitive gym routines

Boxing workouts keep both the body and mind active. Instead of going through the motions, you stay focused, challenged, and motivated.

A beginner-friendly postpartum fitness program

One of the biggest reasons new moms delay returning to exercise is the feeling that they need to already be fit before they start. That mindset stops a lot of women from finding a routine that could actually help them.

Boxfit(R) Babes at Griffins Boxing & Fitness is designed with beginners in mind. The program offers a gradual introduction to boxing techniques and cardio exercises, making it accessible for moms at different fitness levels.

You do not need previous boxing experience. You do not need to feel “ready.” You just need a place that supports your starting point.

For moms looking for postpartum boxing classes in North Vancouver, that beginner-friendly approach matters.

a community for moms

Exercise after pregnancy is not only about physical health. For many women, it is also about reconnecting with themselves and finding community during a major life transition.

One of the standout benefits of Boxfit Babes is its supportive and inclusive environment. The program brings together women who are navigating motherhood, fitness, and busy schedules at the same time. That shared experience can create real encouragement, accountability, and connection.

For new moms, the right fitness class can offer more than a workout – it can provide a sense of belonging.

Can you bring your baby to class?

A major reason some moms put off fitness is childcare. Boxfit Babes helps remove that barrier by allowing moms to bring their babies if they are under two years old.

If your child is over two, child minding is not available, so you will need to arrange childcare before class.

This flexibility makes boxing classes for moms with babies a more realistic and accessible option for women who want to prioritize their health without adding more stress to their week.

Why new moms in North Vancouver choose Boxfit(R) Babes

If you are searching for new mom fitness classes in North Vancouver, it helps to find a program that understands exactly who it is for.

Boxfit Babes at Griffins Boxing & Fitness combines:

• Cardio-boxing for beginners
• A supportive, inclusive environment
• A community of moms
• A flexible option for babies under two
• A local North Vancouver gym setting

That combination makes it a strong option for women who want to improve fitness, reduce stress, and rebuild confidence in a way that feels encouraging rather than overwhelming.

What to expect from your first boxing class

Starting something new can feel like the hardest part, especially in early motherhood. But the goal of your first class is not perfection – it is simply to begin.

At a beginner-friendly boxing class for new moms, you can expect:

• A gradual introduction to boxing techniques
• Cardio-based movement that can be scaled to your level
• Encouraging coaches and fellow participants
• A welcoming environment where moms support each other
• A workout that helps you feel stronger, more energized, and more confident

Small steps count. A first class can be the beginning of a healthier, more empowered routine.

Start your boxing journey at Griffins Boxing & Fitness

If you are looking for boxing for new moms in North Vancouver, Boxfit Babes at Griffins Boxing & Fitness offers a welcoming place to start. With beginner-friendly cardio boxing, a supportive group environment, and the option to bring babies under two, the program is built to help moms prioritize their wellbeing in a realistic and empowering way.

Griffins Boxing & Fitness is located at 326 East Esplanade, North Vancouver, BC V7L 1A4.

Ready to get started? Learn more about Boxfit Babes and book your first class at Griffins Boxing & Fitness.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Boxing for New Moms in North Vancouver: A Supportive Way to Rebuild Strength and Confidence appeared first on Griffins Boxing & Fitness.

It’s coachability.

In boxing and sports training, the difference between progress and plateau often comes down to one thing: whether an athlete is willing to learn, adapt, and apply feedback.

In this blog, we’ll break down what it means to be a coachable athlete, how to spot non-coachable behavior, and how developing the right mindset can dramatically improve performance.

What Is a Coachable Athlete?

A coachable athlete is someone who is open to feedback and committed to improving, even when it’s uncomfortable.

Instead of focusing on being right, they focus on getting better.

They understand that:

• Feedback is part of growth
• Mistakes are part of the process
• Progress requires change

Coachability is one of the most important traits in youth sports, boxing, and athletic development, because it directly impacts how fast an athlete improves.

Signs of a Coachable Athlete

Coachable athletes stand out, not because they’re perfect, but because they’re always improving.

Key traits include:

• Listening carefully to coaches without interrupting
• Applying corrections immediately
• Asking questions to understand technique
• Staying consistent in training
• Maintaining a positive and focused attitude

These athletes take responsibility for their progress and actively work to improve every session.

What Is a Non-Coachable Athlete?

A non-coachable athlete resists feedback, even if they’re working hard.

This doesn’t mean they don’t care, it means they’re often held back by ego, frustration, or a fixed mindset.

They may train consistently but struggle to improve because they don’t adapt.

Signs of a Non-Coachable Athlete

Common behaviors include:

• Ignoring or forgetting corrections
• Getting defensive when given feedback
• Repeating the same mistakes
• Making excuses instead of adjusting
• Believing effort alone guarantees results

This mindset slows progress and limits long-term development.

Why Coachability Is More Important Than Talent

Natural talent can give athletes a head start, but it doesn’t guarantee long-term success.

Athletes who are coachable:

• Learn faster
• Improve technique more effectively
• Adapt under pressure
• Build stronger discipline and confidence

In contrast, athletes who resist feedback often plateau, regardless of how talented they are.

In competitive environments like boxing, mindset and adaptability often matter more than raw ability.

How to Become a More Coachable Athlete

Coachability is a skill and it can be developed.

Here are five ways to improve:

1. Listen Without Reacting

Focus on understanding feedback instead of defending yourself.

2. Apply Feedback Immediately

The faster you apply corrections, the faster you improve.

3. Ask Specific Questions

Ask “What should I fix?” instead of “Was that good?”

4. Stay Open-Minded

Be willing to change your habits, even if they feel uncomfortable.

5. Stay Consistent

Growth happens through repetition and effort over time.

Coachability in Youth Sports and Boxing Training

For young athletes, coachability goes beyond performance — it builds:

• Discipline
• Focus
• Confidence
• Resilience

At Griffins Boxing, we emphasize coachability as a core value because it shapes not just better athletes, but stronger individuals.

Athletes who learn to listen, adapt, and stay accountable carry those skills into school, work, and life.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Coachable vs Non-Coachable Athletes: Why Mindset Matters More Than Talent appeared first on Griffins Boxing & Fitness.

Kids & youth boxing does exactly that.

Modern boxing for kids is structured, safe, and designed to develop character as much as physical fitness. It teaches kids how to handle challenge, stay present, and keep going when things get uncomfortable. These are skills that matter far beyond the gym.

1. Boxing Builds Character in Kids

Boxing creates character before it builds strength.

In kids boxing classes, progress is earned through effort, repetition, and consistency. Kids learn what it feels like to work through discomfort in a controlled environment, helping them build resilience and self-belief over time.

Even children who never compete gain confidence from knowing they can face challenges and improve through effort.

2. Kids and Youth Boxing Teaches Accountability

One of the biggest benefits of boxing for kids is accountability.

In boxing, improvement depends on focus and effort. Kids quickly learn that showing up late, losing focus, or skipping practice affects progress. This creates a strong connection between actions and outcomes.

That sense of responsibility often carries into school, friendships, and daily routines.

3. Confidence That’s Built, Not Given

Confidence in boxing is earned.

Rather than being told they’re good at something, kids develop confidence by learning combinations, improving footwork, and completing challenging workouts. Each small win reinforces the belief that they are capable of handling difficult tasks.

This type of confidence tends to be long-lasting because it’s rooted in experience.

4. Focus in a World Full of Distractions

Boxing demands attention.

If kids aren’t focused, they miss instruction, timing, or movement. Youth boxing trains kids to stay present for longer periods, improving their ability to concentrate.

Many parents notice this improved focus translating into better attention at school and during homework.

5. Mental Toughness

Boxing teaches kids that progress takes time.

Mistakes, fatigue, and setbacks are part of training. Kids learn how to deal with frustration without giving up, building mental toughness and patience.

These lessons apply far beyond boxing, helping kids face challenges with confidence in everyday life.

6. Respect and Humility

Boxing is a humbling sport.

No matter how athletic a child is, everyone starts as a beginner. Kids learn to respect coaches, peers, and the learning process itself. Ego fades quickly, while effort and consistency are rewarded.

This creates an environment that encourages growth rather than comparison.

7. Is Boxing Safe for Kids?

Safety is a common concern for parents considering boxing for kids.

Youth boxing programs are designed to be age-appropriate and supervised. Training focuses on technique, conditioning, and controlled drills rather than contact. Coaches guide kids step by step, ensuring a safe and supportive environment.

Modern kids boxing prioritizes skill development and personal growth.

8. More Than Just a Sport

Even if a child never competes, boxing still offers long-term benefits.

Youth boxing helps build confidence, discipline, focus, resilience, and accountability — skills kids carry into school, relationships, and adulthood.

Boxing doesn’t just train kids to move better. It trains them to think better.

Boxing for kids & youth is about building character, teaching accountability, and helping kids develop confidence that lasts. For parents searching for an activity that supports both physical and mental growth, kids & youth boxing is one of the most effective options available.

Interested in getting your child started in boxing? Take a look at our kids & youth program to see how we help build confidence, discipline, and resilience in a safe and supportive environment.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Boxing for Kids: How Youth Boxing Builds Confidence & Character appeared first on Griffins Boxing & Fitness.

— Dave Brett, Owner and Head Coach, Griffins Boxing & Fitness

One Book. One Boxer. One Community.

It’s not every day a book changes your life, but for Dave Brett, The Power of One by Courtney
Bryce, didn’t just inspire him. It sparked a movement.

When Dave first read the story of Peekay, a young boxer who finds courage and belonging
through perseverance, something clicked. Boxing wasn’t just about punches. It was about
confidence, mentorship, and connection.

That spark became Griffins Boxing, now a cornerstone of North Vancouver’s boxing and fitness
community.

The Griffin: More Than a Logo

If you’ve ever stood outside the gym, you’ve seen it-that bold griffin painted on the wall. It’s
more than a symbol; it’s the spirit of community that defines Griffins Boxing. The eagle,
representing Carson Graham Secondary, and the lion, representing Handsworth Secondary,
come together in one powerful image.

Once rivals, now united in one creature – a symbol of strength, vision, and what happens when
communities come together as one. Together, they form the griffin, a creature known for
strength, protection, and wisdom. In ancient myth, griffins guarded treasure and sacred
knowledge. At Griffins Boxing, it builds and guards something just as valuable: family/community, authentic boxing and confidence.

What Griffins Boxing Stands For

Griffins Boxing is much more than a boxing gym. It’s a place to grow; physically, mentally, and
emotionally.

• Community/Family: A diverse, welcoming space for all ages and backgrounds. Whether
  you’re new to boxing or a seasoned athlete, you’re part of the family
• Authentic: Real boxing skills taught by experienced coaches
• Confidence: Built through discipline, movement, and support

Ready to Find Your Power of One?

Join a community that moves together and come train with us at Griffins Boxing and Fitness.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post The Power of One: The Story Behind the Griffins Logo appeared first on Griffins Boxing & Fitness.

And it’s not just for the ring. Strong footwork helps people move better and feel stronger on hiking trails, running the North Shore Mountains, or even dodging Lego toys in the living room. Footwork literally builds confidence from the ground up.

Footwork and Boxtech

Every great boxer starts with their feet. Even Muhammad Ali didn’t float like a butterfly by accident—he drilled footwork relentlessly. At Griffins Boxing, footwork is taught through Boxtech, the award-winning program that uses a tiered teaching method. At every level, athletes learn new fundamentals: stance, footwork, offense, defense, and counterpunching.

Boxtech breaks down footwork into manageable steps, helping boxers build muscle memory and refine technique over time. It’s about layering each lesson until movement, breathing, and rhythm become second nature.

Take the Lessons Home: Make Footwork Fun and Simple

To make progress faster, Griffins encourages students to bring their learning home. Short, fun practice sessions not only reinforce what’s learned in class but also make the process enjoyable. Better yet, many drills can involve family and friends. Here are a few simple options to build skills, agility, and confidence.

Homework You Won’t Mind Doing

The Line Drill

Tape a line on the floor and shuffle along it in stance—lead foot forward (left foot if right-handed), back foot following. This drill mirrors the lines used in Griffins classes, so it’s a great way to reinforce training. With practice, balance and control improve, and clumsy crossing steps fade away.

ThE FOUR CONERS GAME

Mark a square with tape, pillows, or household items. Move from the center to each corner, always returning to the middle. By visualizing an opponent, this drill sharpens directional movement and awareness—two keys to effective footwork.

Shadow-Boxing with Footwork

Shadow-boxing is one of the best ways to improve coordination, balance, and timing. Practicing slips, pivots, and weight shifts builds fluidity while adding mental focus. A coat rack opponent might look funny, but the results are serious.

Jump Rope

Skipping develops rhythm, coordination, and endurance. Even a few minutes a day can dramatically improve movement and timing—reminding boxers that confidence truly builds from the ground up.

Freeze Tag, Boxing Style

No running—just shuffling. Played with family or friends, this twist on a playground classic develops agility and makes practice feel more like play than homework.

Progress Starts with Your Feet

Footwork can be one of the trickiest skills to master in class, but consistent practice at home helps turn it into second nature. Tape a line on the floor, grab a jump rope, or shadow box with focus—small steps lead to big progress.

At Griffins Boxing, the community thrives on supporting each other’s growth both inside and outside the gym. Thanks to the Boxtech system and expert coaches, athletes are guided every step of the way.

Ready to strengthen your foundation and build confidence from the ground up? Join Griffins Boxing and Fitness today—where expert coaching, community support, and fun training come together to help you take your boxing, and your life, to the next level.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Fancy Feet & Fighting Spirit: Footwork Drills That Build Confidence at Home appeared first on Griffins Boxing & Fitness.

 Dave Brett, Owner & Head Coach, Griffins Boxing & Fitness
(Source: North Shore Daily Post)

What is Boxfit® Pink?

Boxfit® Pink is a dynamic, cardio-based boxing program designed specifically for women in North Vancouver who are breast cancer survivors or currently undergoing treatment. This program celebrates strength, resilience, and community and was inspired by the North Shore Dragon Busters, a team of breast cancer survivors who have transformed their recovery into empowerment both on the water and in the ring.

Rooted in Griffins Boxing’s core values of authenticity, family, and confidence, Boxfit® Pink Rooted in Griffins Boxing’s core values of authenticity, family, and confidence, Boxfit® Pink combines:

• High-energy cardio boxing workouts tailored for all fitness levels
• Strength-building routines designed with survivors in mind
• A supportive and inclusive community of women who truly understand your journey
• Coaching that’s compassionate, empowering, and fun

Led by our passionate coach, Emily Hanlon, who is dedicated to helping women find their confidence inside and outside the gym, this program offers a welcoming corner for survivors.

Why Boxing for Breast Cancer Recovery?

Boxfit® Pink complements physical recovery by improving cardiovascular health, rebuilding
strength, and boosting mental well-being. It fosters resilience; both physically and emotionally,
through movement and camaraderie.

Griffins & Cream Pony Donuts Partnership

In 2023, Griffins Boxing teamed up with Cream Pony Donuts to create a limited edition Boxfit
Pink Donut. Proceeds supported breast cancer awareness and survivor programs.
“Many of our close friends and family have battled breast cancer, so we do this in honour of
them and their courageous fight,” explains Alix Finn, who started the Cream Pony along with
her daughter Erin Smith. “Supporting women in our community is very important to us.”

How to Join Boxfit® Pink

If you are a breast cancer survivor or currently in treatment and want to rebuild strength,
confidence and connection, Boxfit® Pink is here for you.

• Location: Griffins Boxing & Fitness, North Vancouver
• Schedule: Visit griffinsboxing.com for class times
• Contact: info@griffinsboxing.com

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Boxfit® Pink: A boxing program for breast cancer survivors appeared first on Griffins Boxing & Fitness.

At Griffins Boxing & Fitness in North Vancouver, core strength isn’t just a buzzword, it’s a
foundational part of every programme, including Boxtech® and Boxfit® classes. Whether
someone’s refining their technique or pursuing fitness goals, core training plays a central role in
helping boxers move more effectively, hit harder, and stay balanced.

Core Training Moves We Love at Griffins

Russian Twists: The Punch Prepper

Russian twists are a Griffins favourite. They’re simple, effective, and just awkward enough to
remind you that fitness is a humbling experience. Seated with feet elevated and a medicine ball
or weight in hand, the twisting motion targets the obliques and builds rotational power, which
is essential for generating force in punches.

It’s not just about strength; it’s about control. Twisting with balance trains the body to stay
centred, while moving dynamically. And yes, it also helps with other tasks, such as reaching for
your water bottle in the back seat or grabbing the remote without pulling a muscle.

Plank Variations: Stability in the Form of a Human Table Top

Planks are the quiet achievers of core training. They don’t look theatrical, but they build the
kind of endurance that shows up when you’re deep into an intense boxing class, climbing a
mountain during a challenging hike, or biking up a steep hill.

Griffins’ coaches often incorporate front and side planks, as well as other variations, to
challenge the core from multiple angles. These variations strengthen the abdominals, lower
back, and shoulders, areas that support posture, balance, and defensive positioning.

A strong plank doesn’t just help in the ring. It helps when you’re carrying groceries, chasing
toddlers, or trying to stand up after watching a concert on a lawn for two hours, without
making awkward and painful sounds.

Medicine Ball Slams: Controlled Chaos

Few exercises offer the satisfaction of slamming a weighted ball into the ground. It’s loud, it’s
cathartic, and it’s surprisingly effective. Medicine ball slams engage the entire core while
mimicking the explosive nature of a punch.

This movement builds power, speed, and coordination. It also provides a mental release, ideal
for those days when life feels like a 10-round bout with George Foreman. And while it’s great
for boxing, it’s also useful for stress relief, which is often the reason people show up to class.

Bicycle Crunches: Old School Rotation Meets Coordination

Bicycle crunches are a classic for a reason. They combine core rotation with lower-body
movement, making them ideal for boxers who need to coordinate punches with footwork.
Alternating elbow-to-knee builds oblique strength and improves timing plus, it’s a great way to
be productive while lying down.

Mountain Climbers: Core Meets Cardio

Mountain climbers are the faster-paced cousin of the plank. They fire up the abs, hips, and
shoulders while building endurance and agility. In boxing that translates to quicker footwork,
better balance, and the ability to recover between combos without looking like you just limped
in from a marathon.

Adapting Core Training for All Levels

At Griffins, core exercises are always scalable. Whether you’re just starting or you’ve been
training for years, movements can be modified based on comfort, proficiency, and your energy
level. Coaches offer variations and progressions so everyone can train safely and effectively
without feeling like they’re auditioning for a superhero movie.

Why Core Strength Matters Beyond the Ring

At Griffins Boxing & Fitness, core training is woven into every programme because it supports more than athletic
performance. It supports everyday life. A strong core improves posture, reduces injury risk, and
makes daily tasks feel less like a workout.

Whether you’re throwing punches or picking up laundry baskets, your core is quietly making it
all possible.

Ready to build strength from the inside out? Explore our programmes and discover how
Griffins Boxing & Fitness helps members train smarter, move better, and feel stronger one plank at a time.

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Core Strength in Boxing: The Hidden Power Behind Every Punch at Griffins BOXING & FITNESS appeared first on Griffins Boxing & Fitness.

One of the biggest mistakes people make when starting their fitness journey is waiting for motivation to strike. The problem? Motivation is just temporary. It’s tied to your mood, your energy, your day. But what happens when you’re tired, stressed, or not feeling it? That motivation you had is gone.

Motivation feels good, but it’s not as reliable for long-term

Motivation is an emotional spark. It’s what gets you to buy the gym membership, sign up for your first Boxfit class, or say, “New year, new me.”

But like James Clear, author of Atomic Habits, puts it:

“You do not rise to the level of your goals. You fall to the level of your systems.”

Motivation gets you out the door. Once. Discipline builds the system that gets you there every week.

Discipline Is a Habit, Not a Feeling

Discipline is the structure that supports your long-term goals. It’s all about:

• Focusing on action, not emotion
• Scheduling workouts, even when you’re not “in the mood”
• Showing up on tough days, not just good ones

At Griffins, we help you build those routines, through programs, accountability, and a strong, supportive community that won’t let you quit on yourself.

Why Most People Fail: Waiting for Motivation

Search “why can’t I stay consistent with workouts?” and you’ll find Reddit threads filled with people struggling to stick with it. This is because most of them rely on motivation and motivation doesn’t show up when life gets hard.

What you should know:

• You don’t need to be motivated to work out.
• You need a reason and a routine for every purpose.

Life’s stressful, we get it. But boxing is one of the best ways to release that tension. Hitting the heavy bag doesn’t just build strength, it clears the mind.

Every class trains your mental toughness, too, demanding discipline and confidence. Many Griffins members says it feels like group therapy. You walk in stressed. You walk out grounded and recharged.

Mental health bonus: Boxing can help reduce anxiety, improve sleep, and boost endorphins.

How to Build Discipline

Let’s break that recurring cycle:

• Surround yourself with consistency: That’s what our community is for. Coaches who check in. Members who hype you up. People who understand your’re goal and purpose

• Make it automatic: Book your classes ahead of time. Treat them like non-negotiable meetings.

• Shrink the resistance: Lay out your clothes the night before. Plan your meals. Make it easy for yourself to show up.

• Track the wins: Celebrate progress. Not perfection.

You don’t need to wait for motivation. You just need to decide to show up.

At Griffins, we don’t just train your body, we help you build a fitness mindset that sticks. A mindset where discipline, not motivation, sticks with you. Because in life and in sport, consistency is what sets you apart.

So next time you think, “I don’t feel like it,”

Say this instead:

“I don’t have to feel like it. I just have to show up.”

_ _ _

Interested in Boxing? Learn more about our 2-week trial, and join us for your first class!

There is something for everyone at Griffins: find the best option for you with our variety of Programs.

Brand-new to the world of boxing, and would feel more comfortable kicking off with a 1-on-1? We got you. Learn more about our private sessions.

The post Motivation Vs Discipline: What really keeps you going? appeared first on Griffins Boxing & Fitness.