Pink Gloves Boxing Core Habit #6



3 Reasons to Include a Warm Up in Your Workout

3 Reasons To Include a Warm Up in Your Workout

A gradual warm up is used to start processes necessary for exercise to take place. When you begin to exercise, your cardiorespiratory (heart and lungs), and neuromuscular (nerve and muscle) systems are stimulated. In order to meet the needs of what your workout has in store, blood flow, heart rate, and breathing increase to ensure oxygen is getting to the muscle contraction. Once the increases take place, the temperature in muscles increase as well. This enables the fuel in your body to be utilized or burned to create energy for your workout.

  1. Help prevent injury. By taking an extra 5-10 minutes before hopping into your workout, you can prime muscles for exercise and improve their elasticity. This can help prevent tightness, shortened range of motion and even muscle tears.
  2. Physically produces a better workout. Whaaat? Yes, by warming up the body has already started to increase blood flow, blood pressure, heart rate and breathing to ensure muscles get nutrients they need during your workout. This in turn helps to create more forceful muscle production at a faster rate.
  3. Mentally produces a better workout. Once you have performed a sufficient warm up, your body is now ready for what is next. Your focus on exercise has narrowed and now it is time to increase the intensity appropriate to your ability.


Written by Michelle O’Brien;


Fitness in the Media

The umbrella of media discussed in this article covers newspapers, magazines, television, and the internet. The internet is a pretty outstanding resource these days, right? All kinds of information at the touch of a button and a world of knowledge available to anyone who can gain access to it. With so much access, just about anyone (even me!) can post information, articles, and blogs to be seen by anyone who comes across it. This is where the advantages and disadvantages come into play.

Health and fitness is a hot topic, all day and everyday. The advantage here is always knowing that new trend, new diet, new fad, or new twist on a trusted technique which can help you lose weight, tone up, lose inches, gain muscle, cleanse your body, and overall help you become a healthier you. That’s why we’re reading those articles in the first place, right? Increase your quality of life and maintaining a functional muscle system while decreasing risk for diseases. However, the disadvantage with all the media available about these trends, fads and bits of information can definitely cause confusion, create an overwhelming influx of information and even alter our thoughts about what healthy really is.

How do we know what to believe? One article says “eat this,” but another one says “no, don’t eat that.” Let’s learn how to determine articles credibility and whether that new information should be remembered, or thrown out the window. Here are 3 easy ways to filter out misrepresented data.

1) Articles highlighting health and fitness are everywhere, ads on your Facebook homepage, clips in magazines, and many more. Before reading the article, consider the source. Is this publication reputable? It is promoting or advertising products that are “too good to be true?” Think about weeding out credible versus non credible sources. If it sounds like horse poop, it most likely is.
2) Where did the research come from? Is there a study which was published in a scientific journal, conducted at a lab or university? Universities conduct numerous experiments, and it is important to reflect back on that study. Does it say how many subjects were used, or how long the study lasted, and what were the actual results of the study? The longer an experiment is, and the more participants it includes can assist a more reputable outcome.
3) Are there other articles related to the same outcome? Think about it. If there is one article written about smoking cigarettes being a healthy habit, with 3 participants to study and it’s conducted by a major cigarette manufacturer… odds are that study is not valid. However, I bet you can find countless articles about how smoking is not a healthy habit, and how smoking does not facilitate healthy outcomes.


Be conscious while reading your Facebook, Fitness, Shape, or Men’s Health and Fitness next time a striking headline grabs your attention. Read the article, keep these four thoughts in your mind and then decide whether this article is valid or not. Not everything on the internet is true either!! Always stay smart, especially regarding your body and well-being. Feel free to do your research on an article which interests you, if you come up inconclusive then reach out to a professional who can help give answers to your questions.


For additional information in this article, please comment below.

Pink Gloves Boxing in the Press

Women’s boxing class works to promote empowerment, emotional and social growth

Heath and Fitness: Pink Gloves Boxing program offered at Gateway Fitness

of the GatewayFebruary 26, 2014

These days, working out isn’t restricted to running on a treadmill or riding a bike. Gyms are offering innovative and unconventional ways to get fit.

Gateway Fitness in Gig Harbor is hosting a women’s group boxing class called “Pink Gloves Boxing.” It’s offered in bi-weekly, 16-week increments. Various physical and mental tests are administered throughout the tier to evaluate progress. If an individual passes all the tests at the end of a period, they move to the next tier.

During each class, fitness instructor Michelle Knurr sets a goal.

“It’s something small to work on, types of punches or something like that, perfecting your stance,” Knurr said.

Incremental and tangible progress is the goal during the workouts.

“Each tier obviously gets more difficult,” Knurr said. “There’s more content that you have to cover.”

Knurr has been in the Gig Harbor area for the past couple of years. She learned about the Pink Gloves program while she worked in an internship at Montana State University in 2010.

The director of the fitness center invited Knurr to observe one of the classes, and she said she was immediately drawn to it.

Knurr became active in the program and went through instructor training in January 2011. She moved to Bainbridge Island before she settled down in Gig Harbor.

Soon after she starting to work at Gateway Fitness, she lobbied for a Pink Gloves Boxing program.

“I just kind of realized I was really missing the pink gloves boxing part of the workout,” Knurr said. “It was kind of a game-changer for group fitness.”

The program focuses on emotional growth and empowerment.

“What we want to do in the class is make you feel strong, make you feel good about yourself,” Knurr said.

Too often, trainers tear down and belittle the accomplishments of the people they train, Knurr said. The Pink Gloves class focuses on acknowledging accomplishments.

“It’s more about helping build self-esteem in the class,” Knurr said. “You’re accomplishing things, doing things. You’re seeing that you’re accomplishing, because you’re performing these tests that are making you reach those milestones and those goals that you’ve set.”

The class blurs the line between individual and group fitness. Since the women don’t spar, it’s essentially an individual workout in a group setting. And that promotes personable accountability, since the participants know each other and work toward their goals together.

“It’s fun, because you get to know the people in the class, you get to know what they’re working for, why they came there, why they were attracted to the class,” Knurr said. “You want to bring out the best in yourself, and you have this group of people that are going to help you do it. People want to go, because they want to know what’s next. They want to learn the new combination.”

Punching combinations are one of the several things participants work on, in addition to footwork and strength. At the end of the session, the group sits down in a circle and reflects on their progress.

Group sharing is an imperative part of building a supportive community, Knurr said.

“The best thing about coming to this class is the chance to do something different, something unlike any other group exercise class that I’ve ever experienced,” she said. “It’s a chance to learn a little bit about yourself.”

Pink Gloves Boxing costs $299 per session for Gateway Fitness members, plus a one-time $75 equipment fee.

Sports reporter Jon Manley can be reached at 253-358-4151 or by email at

To see the article online, click here.

There is No Such Thing as Old in Fitness

Your age should reflect how you feel and how your body functions. Just because there are new styles and techniques of exercise, doesn’t mean they are for “the hip and young,” or only men, or only women. The National Strength and Conditioning Association states that, “aging does not appear to enhance or reduce the ability of the musculoskeletal system to adapt to resistance exercise (154).” Significant improvements have been made in older adults who participated in exercise programs. The only advantage is when you began your fitness regime…. Better late than never!


Did you know that men and women over 30 years (even competitive athletes or highly active individuals) experience some type of decline in performance? Yeah, I didn’t think 30 was old either… looks like the clock is always ticking on in terms of bone and muscle strength. How do we curb this decline of 10% of muscle mass per decade? WHAT?! Yes, you read that right… after age 30 (magic number again), your muscle cross-sectional area can lose 10% of its strength per decade. And on the other side, in terms of cardio, resting stroke volume (how strong your heart pumps) can decline 30% between 25 and 85.


Exercising improves your quality of life no matter how old you are. The advantage to starting earlier is more muscle mass, and a stronger heart to begin with. The stronger your heart is now, the easier it will be to maintain and help prevent a large loss of muscle, bone, and collagen.  So take the plunge and get moving now, the only thing you have to lose is muscle!



National Strength and Conditioning Association, Essentials of Strength Training and Conditioning. Edited by Baechle, Thomas R., and Earle, Roger W. (2008). Pages 151-157.

McCall, Pete. “Performance Training for Masters Athletes.” IDEA Fitness Journal. November-December 2013: 35-43.