PUT THE PUNCH BACK IN YOUR FITNESS ROUTINE

At PuncHIIT Fitness, diversity and inclusion aren’t initiatives, buzzwords, or marketing angles. They’re simply the result of how we choose to treat people. We don’t lead with labels. We don’t single people out. And we don’t force conversations that feel artificial. Instead, we focus on something far more effective and lasting: acceptance and respect as non-negotiable standards . When those values are baked into the culture, inclusion doesn’t need to be announced — it shows u

Understanding Whip Speed, Elastic Power, and the Snap Reflex: Most athletes are taught to chase speed by building more strength, applying more force, and pushing harder through every movement. In many sports, that approach has merit. In boxing, however, it often creates the opposite result. The fastest, sharpest punchers in the world are not muscling their shots. They are using whip speed —a product of elastic recoil, timing, and relaxation rather than raw strength. At PuncHI

When most people think of stress, they picture racing thoughts, poor sleep, or constant worry. But stress doesn’t just live in your head—it lives in your body too. At the center of this connection is cortisol , often called the “stress hormone.” While cortisol is essential for survival, when it stays elevated for too long it can quietly chip away at your health, setting the stage for chronic pain, weakness, mobility issues, and even bone loss. What Is Cortisol? Cortisol is pr

Training Is Only Half the Equation At PuncHIIT Fitness, we’ve always believed that smart training isn’t just about how hard you push—it’s about how well you recover. That belief is exactly why we built the PuncHIIT Recovery Room . The Recovery Room is a dedicated space designed to help your body repair, reset, and come back stronger. Whether your goal is better performance, less pain, improved sleep, or long-term longevity, recovery is the missing piece that most people overl

We want to share an important update with you, well in advance, regarding our Group Fitness Monthly Unlimited membership and the options available to you moving forward. Membership Rate Update – Effective January 1, 2026 Beginning January 1st, 2026 , the monthly rate for Group Fitness Unlimited will adjust from $114.99 to $124.95 (taxes included) . We don’t make changes like this lightly. This adjustment allows us to continue delivering high-quality coaching, well-structured

Understanding The Forge, The Arena, and Every Room Inside As we prepare to open the doors to our new PuncHIIT Fitness location at Boss Plaza, you’ve likely seen us introduce new unit names and room names  across social media. This guide exists to do one important thing: help you understand exactly where everything is, what each space is for, and how to move through the facility with confidence. Our new location consists of two side-by-side units , each with a distinct purpose

Boxing is often called “the sweet science,” but it could just as easily be called “the toughest test of the mind.” Step into the ring, and you’ll quickly realize that boxing is as much psychological as it is physical. Every fighter trains their body—endless rounds of bag work, sparring, and conditioning. But what separates the greats from the rest isn’t just speed or power. It’s mindset. The ability to stay calm under fire, to push through pain when every muscle is screaming,

When most people watch a boxing match, they see the punches but not the preparation. The power behind a knockout hook, the stamina that carries a fighter through twelve gruelling rounds, and the explosiveness of a lightning-fast combination are built long before fight night. Boxing is a unique sport because it demands everything : power, speed, endurance, agility, and mental resilience. A fighter’s body isn’t just strong—it’s finely tuned for combat. And that comes from one t

When most people think of boxing, they imagine raw power—knockouts, haymakers, and sweat flying under the bright lights. But seasoned fighters know the truth: boxing is a science. Behind every punch is biomechanics, timing, and strategy. Behind every defensive slip is an understanding of angles, balance, and anticipation. At its heart, boxing is less about brawn and more about brains. It’s not the strongest fighter who wins, but the smartest one—the one who understands the sc

For decades, cholesterol has been cast as the villain in the story of heart disease.Doctors measure it. Pharma lowers it. People fear it. But what if we’ve been asking the wrong question all along?What if cholesterol—by itself—isn’t the health predictor we think it is? 🧪 The Truth About Cholesterol: It’s Not the Whole Picture Cholesterol numbers are easy to measure, easy to prescribe against, and easy to track.But health is not one-dimensional , and relying on cholesterol al

Let’s be honest — when people see the price tag for personal training, it’s not unusual to get a little sticker shock. After all, you could join a gym for a fraction of the cost, take group fitness classes, or follow a free strength program online. So why do people invest in personal training… and keep coming back for more? Let’s break it down. 1. You’re Not Just Paying for Time — You’re Paying for Expertise A personal trainer isn’t just standing there counting reps. They bri

When it comes to managing ADHD, most people think of therapy, medication, and lifestyle changes—but there’s a quiet powerhouse that often...

At PuncHIIT Fitness, we know that strength training is so much more than building muscle—it’s about building you . For our female clients...

There are social media posts making the rounds that paint a pretty grim — and oversimplified — picture of North American calorie...

If you’re a personal trainer, group fitness coach, or instructor working with neurodivergent clients, chances are you've trained someone...

You’ve probably heard the saying, “You can’t out-train a bad diet.”  But when it comes to ADHD, nutrition goes beyond physique or...

When we talk about ADHD and fitness, we usually focus on movement —how it helps with focus, energy, and emotional regulation. But what’s...

For many people with ADHD, starting something new is easy. Sticking with it? That’s the challenge. We see it all the time at...

If you or someone you love lives with ADHD, you’ve probably heard advice like “just move more.” But let’s dig deeper—because the...

At PuncHIIT Fitness, we know that no two brains—or bodies—are the same. For individuals with ADHD, the fitness world can feel like a...