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For years, cardio has been marketed as the gold standard for health, fat loss, and longevity. Long runs, endless spin classes, hours on the treadmill — if some is good, more must be better, right? Not exactly. While cardiovascular training absolutely has a place in a well-rounded fitness routine, relying on cardio alone may actually be working against your long-term health, energy levels, and metabolism. The real game-changer isn’t more miles. It’s more muscle. Muscle: Your M

Most people train their abs, glutes, and back to build a stronger core — but few realize that one of the most important muscles for strength, posture, and even emotional well-being lies deep beneath the surface: the psoas . Often called “the muscle of the soul,”  the psoas connects your spine to your legs , linking your breath to your body , and your posture to your emotional state . It’s not just another hip flexor — it’s a bridge between how you move and how you feel. 🧩 Wh

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,

Creatine is one of the most researched and widely used supplements in the fitness and wellness world—and for good reason. Whether you’re lifting weights, sprinting, recovering from an injury, or simply looking to improve overall energy and vitality, creatine might be the missing piece in your routine. At PuncHIIT Fitness, we’re always looking for evidence-based ways to help our clients feel and perform their best. Here’s a breakdown of why creatine is more than just a “bodybu

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 flies under the radar: magnesium. This essential mineral plays a critical role in the brain—and emerging research and anecdotal evidence suggest it could be especially important for individuals with ADHD. Let’s dive into why magnesium matters, what it does in the brain, and how it might support focus, mood regulation, and impulse control in

At PuncHIIT Fitness, we know that strength training is so much more than building muscle—it’s about building you . For our female clients approaching or in menopause, strength training becomes one of the most powerful tools to navigate this stage of life with confidence, energy, and resilience. 🌿 A Holistic Approach for Mind & Body Menopause isn’t just a physical change—it impacts mood, energy, sleep, and even self-confidence. The great news? Strength training works on all o

When it comes to fitness, one of the most common debates is whether cardio or strength training is better for overall health and achieving fitness goals. Some people swear by endless hours on the treadmill, while others dedicate themselves solely to the weight room. At PuncHIIT Fitness, we believe there’s no one-size-fits-all answer. Let’s dive into the facts and debunk the myths surrounding this age-old debate. Cardio: The Heart of Fitness Cardiovascular exercise, or simply

There are social media posts making the rounds that paint a pretty grim — and oversimplified — picture of North American calorie problems. The gist? We’re eating way too much, and that’s the root cause of our health issues. While there’s a kernel of truth here for sedentary populations, the message can be downright misleading for those who are actually active. Let’s break this down. The Part That’s True The post points out that the average North American consumes around 3,864

Boxing is more than just throwing punches; it’s a total-body workout that combines strength, cardio, and mental focus. Whether you’re new to fitness or looking for a fresh way to challenge your body, boxing offers a unique combination of benefits that will leave you feeling strong, empowered, and energized. Here’s why boxing deserves a spot in your fitness routine: 1. Build Strength in Every Muscle Group From your arms and shoulders to your core and legs, boxing engages your

At PuncHIIT Fitness, our ethos revolves around inclusivity and accessibility. We understand the multifaceted challenges life presents when striving to maintain a healthy lifestyle. That’s why we’re dedicated to eradicating barriers that might hinder your fitness journey, including the hurdle of childcare or pet care. A Welcoming Environment: Our fitness facility isn’t just a gym—it’s a community hub designed to welcome everyone, regardless of their circumstances. We celebrate