Learning the basics

Stretching and prep for newbie boxers

Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com

So, I've been going to my boxing classes for about a month now. The challenge is amazing, but I feel like if I actually knew what I was doing, my workout would be that much better. After class, I see the owner, Elm, and decide to ask his opinion.

"You know what you need is some sessions with a personal trainer. I'll set you up with one of best trainers. Can you come in on Tuesday at 2 p.m.?"

"I'll be there with bells on!" On Tuesday, I showed up ready to go. My new trainer comes through the door. He introduces himself as D'Marcus. He is a lean, but very muscular young man.

"So, you want to learn how to box? The first thing I'm going to teach you is how to breathe and how to stretch." D'Marcus demonstrates how to breathe.

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How to Breathe

No matter if you are lifting weights, running, or boxing, breathing is most important to not only have a great workout, but to get the results that you want. Breathing should be done to keep your head in the game.

D'Marcus instructs me on the proper way to breathe. Puff out your chest like a peacock. Breathe in through the nose and out through the mouth. This should be a slow, deep, and from the diaphragm. Do 10 breaths.


Spinal Rolls youtu.be

Spinal Rolls

The first stretch is spinal rolls. He is really speaking my language. Spinal Rolls ease the tension in your lower back. Lift and raise the chest. Lean slightly back while tucking the chest in. Roll your arms and squeeze your abs while creating a circular motion. These are great for people who sit in their car for a long commute or at a desk. Of course, remember to breathe from your diaphragm. Repeat for 10.


Torso Rolls youtu.be

Torso Rolls

Next are torso Rolls. Torso Rolls open up your chest so that you get more oxygen. These are also great to relieve stress in the upper and lower back muscles. To do these, lean back and roll to the right side. When you ge to the front of the body, tuck your chest in as you complete the roll. Remember to breathe and repeat for 10. Do rolls for the left and right side.

Leg Rolls youtu.be

Leg Rolls

I'm sure you have experienced a heaviness in you legs. Leg rolls are great to alleviate this heaviness as it helps loosen up the hips. Start with breathing from your diaphragm. Raise the chest. As you tuck your chest in and sit back on your hips. As you sit back on your hips, bend your knees. As you straighten your legs, push your hips forward. Repeat for 10 sets.

These stretches are not only good to do before a workout, but when you get up, and whenever you feel tight. I'll let you in on a secret. When I was done with my lesson, I literally felt high as a kite. It's nice to know, I can get high at anytime during the day. Just joking.

If you are interested in taking a class or personal training with D'Marcus at Title Boxing Club contact Jovan at info@tourismgymhtx.com

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Houston goes up 1-0 in the series

Altuve, Correa help lift Astros to ALCS Game 1 win over Red Sox

Carlos Correa's go-ahead homer in the seventh inning of ALCS Game 1 helped lift the Astros to a 1-0 series lead. Photo by Bob Levey/Getty Images

Despite one rough loss to the White Sox in the ALDS, the Astros looked like the dominant team they are capable of being, taking that series 3-1 to advance and taking ownership of home-field advantage in the ALCS against the Red Sox, who upset the Rays. In Game 1, despite trailing for the middle portions of the game, Houston would get more highlight moments from the faces of the franchise to start the series with a win.

Final Score: Astros 5, Red Sox 4

ALCS Series (Best of Seven): Houston leads 1-0

Winning Pitcher: Ryne Stanek

Losing Pitcher: Hansel Robles

Houston strikes first, but Boston sends Valdez to an early exit

Both starting pitchers worked in and out of trouble in the early goings of ALCS Game 1, starting with Framber Valdez in the top of the first. After erasing a leadoff single by inducing a double play, he went on to load the bases on a single and two walks but would strand all three runners to keep Boston off the board. The Astros jumped in front in the bottom half, with Jose Altuve working a leadoff walk, moving to second on a one-out single by Alex Bregman, advancing to third on a wild pitch, then ultimately scoring on a sac fly by Yordan Alvarez to put Houston ahead 1-0 after one frame.

They had a chance to extend their lead in the bottom of the second, taking advantage of a shaky inning by Chris Sale, who loaded the bases with one out as Houston would get two singles and a hit-by-pitch. That flipped the order over to the top, but a great diving catch by former Astro Kiké Hernández would end the inning. Hernández led off the top of the third against Valdez, and he would tie things up with a solo homer.

Things went downhill from there for Valdez and the Astros, as a one-out walk followed by a single gave the Red Sox the go-ahead run in scoring position. On a groundball that likely should have been a double play to end the inning, it would get through Altuve's legs, scoring a run and keeping the inning alive for Boston. They took advantage, getting an RBI double to extend their new lead to 3-1. Valdez would get one more out before Dusty Baker would give him the early hook, bringing in Yimi Garcia, who finished the frame.

A battle of the bullpens, Altuve ties it up

Like Valdez, Sale would also not make it through three innings, getting two outs while putting two on base before Boston would start their bullpen's night as well. Both sets of relievers settled the game down, with the Red Sox stranding two of Houston's runners in the third as well as the fifth, maintaining their two-run lead. After Garcia finished the third, Cristian Javier entered to eat up a couple of innings, and he would do just that by getting through two frames with just one hit, four strikeouts, and no runs.

Next, Phil Maton took over in the top of the sixth and erased a leadoff walk to keep things in striking distance for the home team. In the bottom of the sixth, Houston put another runner on base, getting a one-out single by Chas McCormick. Two batters later, with two outs, Jose Altuve provided yet another career postseason highlight, tying the game 3-3 with a two-run home to re-energize the Minute Maid Park crowd.

Astros take ALCS Game 1

Now a brand new ballgame in the top of the seventh, Brooks Raley came in to face three batters, getting two strikeouts while allowing a single before Dusty Baker would move on to Ryne Stanek, who would get the third out. With two outs in the bottom of the seventh, Carlos Correa continued his march to a monster off-season contract, putting Houston back on top with a solo homer, making it 4-3.

Houston kept the script after Stanek with the new lead in hand, going to Kendall Graveman as the setup man in the top of the eighth. Despite a two-out single, he would get out of the inning with the lead intact, putting Houston three outs away from the victory. After a walk, single, and hit by pitch to start the bottom of the eighth with the bases loaded, Altuve would drive in his third run of the game, getting a sac fly to extend the lead to two runs at 5-3.

That insurance run proved pivotal, as closer Ryan Pressly was met with a leadoff solo home run by Hernandez, his second of the night for Boston, to make it 5-4. Pressly refocused and was able to get the next three batters in order, though, wrapping up the win to start Houston off with a 1-0 series lead and putting them three wins away from advancing to the World Series.

Up Next: The two teams will have a moderately quick turnaround, with ALCS Game 2 scheduled to start at 3:20 PM Central on Saturday ahead of NLCS Game 1 between the Dodgers and Braves getting the night slot. The pitching matchup is expected to be Nathan Eovaldi for Boston, who is 1-0 with a 2.61 ERA in his two starts this postseason, going opposite Luis Garcia, who had a rough outing in the ALDS for Houston, giving up five runs without completing three innings in Chicago.

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