Chapter 1: My Beginning at Knockout

 The Beginning

    Ill start with how I got involved with Knockout and that would be Ted.  He was the original owner and I was working for his Marine Construction Company back then. He eventually got wind that I was an active MMA athlete and I also had a personal training cert for side work. He convinced me to come up and try is gym out, and Ill never forget the first night I stepped in. The place was packed. I was kind of shocked that there was so many people but at the time he had a judo/jiujitsu program in addition to his boxing and cardio classes. I came to the jiu jitsu class and there were probably 25 people there. They were broken up into groups of 4-5 and there was 4 groups. Now, I'm not saying I'm the worlds greatest athlete but I was talented on the ground and I showed up in a white t-shirt and gym shorts and didn't let on anything to anyone (apart from Ted) that I had any background or was even an active fighter. I remember sitting on the mat with this group of people that had no idea what was about to happen to them. The instructor, this guy David, had a 4 min round timer going and each person would go with another in the group. These poor souls had no idea what happened to them.  Within the first minute I had submitted this guy so many times, that at one point he yelled out for someone to help him. I wasn't hurting the guy, or anyone for that matter, as I was controlled but by the time, I was done with him, no one in that group was going to "roll" with me. David had been watching, as was Ted (who was cracking up) watching this from off the mat with his telltale coffee in hand. David moved me to another group, presumably one that was "better". They were not better, or at least I didn't notice as it was a repeat of the first group. This went on until David moved me to the final group with his "Best "student, a guy named Zach (who plays a role later on in this whole story). Zach gets in front of me, with his rash-guard on and his MMA shorts and he asks me, "do you have much experience", to which my response was, "a little". He then tells me that he's going to take it easy on me...."ok" I said.

The next 4 minutes was probably the most humbling time in Zachs life up to that point. He was submitted 4 times within the first minute and it didn't improve from there, as the harder he went and the more he tried, the more errors and opportunities for me were presented. At the conclusion of the round, Zach called me a "fucking lying piece of shit", and I know I had some fun with him but I couldn't help it. He was asking for it. The coach, David, having seen his prized student get romplestomped into the mat, politely declined my offer to roll as class was almost over. He never rolled with me. 

 That was all that Ted needed to see. He moved me over from his Construction company and I started commuting 45 mins to the gym in Delaware. I also took a big pay cut, taking in only $250-300 bi weekly. But I was finishing up my 2 year Business management degree from Cecil College and I had zero expenses so I said fuck it, I'm getting paid to do something I like doing. Training and Coaching and I was ok with that.

Over the next year or so, I helped bring the business out of the dark ages and into the 21st century. I created a social media presence, established a google AdWords campaign and did away with the previous advertising method of putting post cards on peoples cars in parking lots. I eventually uncovered the theft that was happening with his employees Nolan, John and even Coach David. The business was still losing vast amounts of money and Ted, who wasn't on site as much as I, didn't see it. I told him that, after watching John more closely, that he would be keeping cash paid by clientele (john was actually managing the gym so naturally I wasn't questioning what he was doing because, Afterall, why would someone steal??). David, would log his hours as one thing, but would go back to his house and just hang out while not doing anything at all, and Nolan actually left right when he saw what I was doing, which we later found out he was processing people he would sign up, under a different merchant account that would deposit directly into his own fake business account. 

It was a mess, all these people in the gym and Ted still was losing money. Once we figured out how they were robbing him, the business was immediately in the black but not by much however Teds mood was greatly improved. I was still only making around $450/bi weekly but the gym was progressing in the right direction. Then the first move came from where we were (Mckennan's church road) to the bigger spot on Kirkwood highway that now owned and occupied by Ferris Construction. Back then it was owned by someone that lived in Florida. Anyways Ted came to me and said, point blank,  "Jon, are you in or are you out? If you are in, then I will move this gym but if you plan on leaving, Ill help you get a job down at APG and Ill shut this down and move on". I stood there, I had graduated at that point and didn't plan on going back for a Bachelors. I had my out, right there.....I could just walk away and hopefully get a higher paying job elsewhere. 

I thought, my whole life up to this point, I've just bounced from one job to the next and nothing ever really clicked. But now, I'm here doing something I like doing I love. Sure I'm making shit money, but...I personally believed I could expand the business. So I said I was in. I didn't sign anything, I just said yes I'm in lets do this. Ted trusted me so we moved the space to the new spot down on Kirkwood highway, where the Ferris Contruction and Pike Creek Mortage businesses are located....

Next week Ill start in on the renaissance of Knockout under my management

How to Get Fuc*ed. Lessons in business and people

 Some things to know before we get started

This blog is going to be a culmination of weekly publications recounting my experiences starting way back in 2015 all the way up to the present day. Its going to cover aspects of business, covid and "friends" More then likely, you don't know me and this is probably something you wont finish reading through but getting my story out there for others to read, and learn from or read and make fun of is the goal. A brief summary in no specific order is;

• I took over a gym and made it successful
• Business lessons
• More business lessons
• And even more lessons
• Scaling
• COVID
• Loss of business partners
• Loss of friends
• Alienation
• Lawsuits
• Crippling Financial stress
• Relationship stress
• Brief respite
• More business stresses
• Coming up with a way out
• Closure and reflection

By and Large, this entire scaling project has cost me hundreds of thousands of dollars, and sure there has been some regret. But it didn't kill me or break me. It came close but the knowledge I have gained is more then any professor and any book could have ever taught me. So if there's a silver lining, then its the wisdom I've gained, the way I can handle any situation and not lose my head, and boy do I have some stories to tell everyone now. 

Training styles: 80/20 and why you should do it

 It’s been a long while since my last post. A lot has changed. In business and in my life. I’ve learned so much more. I used to think I knew a lot but now I know, that I didn’t know shit. 

In terms of training progress, and expanding my own knowledge, I stumbled into triathlon. Quite polarizing from boxing and yet, I think that boxing could learn a lot from the science that goes into endurance training. 

Boxing its self is very anerobic in nature. Quick bursts of extreme energy exertion, with 1 to 3 minute rounds and short rest periods between rounds. Triathlon is much longer, less intense and typically far more aerobic in nature. 

As different as they seem on the surface, I believe that the antiquated and archaic training habits of traditional boxing training share more then meets the eye. You’ll need a solid understanding of the two energy systems to see some similarities however, if you spend enough time around boxers, you’ll start to see the similarities. 

 Some of you may be familiar with the  80/20 training methodology. It is also known as polarized training. This method dictates that 80 percent of an athletes training is conducted at an easy pace, or rate or perceived exertion. The remaining training, the 20 % is executed at a very high level of exertion. This training method is used by the worlds best endurance athletes and teams across all sports, including but not limited too, cycling, triathlon, running, cross country skiing, rowing, and many other sports. However, sports and especially American sports, aren’t typically associated with this style of training. But could they? I think it’s something to consider. 

Take football for example. Pick any given team and look at the injuries. Acl and other knee problems plague even the best teams, costing millions in surgery, and rehabilitation, not to mention lost revenue from ticket sales and overall team performance suffering. Injuries like this, are sure fire signs of overtraining and/or poor emphasis on recovery methods. 

Being in the boxing industry, I am seeing some progress towards smarter training methods. But it’s slow. The “can’t teach an old dog new tricks” is a hard one to kick. I’m beginning to see athletes using the tools, readily adopted by endurance athletes, like heart rate monitors and other data collection items. However, at the same time I still see the usage of sauna suits and other, non scientific based items being used for no reason other then, it’s what has always been used.

Through my amateur program, I’m introducing fighters to a more effective training methodology. Utilizing the 80/20 style of training to keep them in shape, developing their base fitness levels while pushing them further then they’ve ever been able to go. My hope is that this introduction, into scientific based training, instead of just doing what everyone else has done, is something that they can take with them. The change doesn’t start at the very top, I think the change has to happen at the very beginning. Make the training change a generational adaptation instead of an adoption treand in training. Many times, these fitness trends you see may have good structure, but  the structure is lost in social media and peoples lack of patience.

I’ve kind started rambling a bit here but, the point of this post is to show individuals that an 80/20 training style will give athletes AND those on weight loss journeys, the biggest gains, keeping your body healthy and ready for more. Yes you’ll lose weight, yes your tone up, yes you’ll execute better. Even if you don’t feel like you’re pushing hard enough, if you stick to your zones, (which’s I can help you set up) then the progress will come.

Stay busy, stay training.

Jon

How to become a better you!

The Process of becoming a better you...

People say time and time again that the best form of investment is in yourself. That's why colleges, certifications and continuing education exist. The same holds true for your health. Your body is your temple, and in order to succeed in the cruel world you need to be prepared for it. No, I'm not talking about being able to dead lift 4 times your body weight, or last 15, 3 minute rounds in the ring. I'm talking about making strides to improve the  way you feel overall. Everything comes from within. Emotion, energy, intelligence....everything that can or could power you to come from within. By improving the way you feel, you pave the way for more lofty goals (like what I stated above)

Step 1) Get in the Gym

I see all types of people, in all walks of life walk through my doors looking to take step one of improving themselves.  They want to drop weight, they want to eliminate join pain, they want to learn how to box, they want to relieve stress. This is the first step.

Step 2) Change your mindset

Accept that there will be days you don't want to do jack shit. You'll have that text message to your trainer typed out "hey man, rough day at work, I wont make it in tonight". But that mindset, that lack of self discipline (in regards to your health) is what got you here in the first place. Quitting is easy. Excuses are easy.  Staying the course to your goals is not. You must change your mindset from "I want to get in shape" to "I have to get in shape".

Step 3) Consistency

Following Step 2 will open the door to step 3. Consistency. As with anything in life, you have to stay consistent at something to achieve anything. Graduate college? Gotta go to class. Get that promotion at work? Gotta give 110%. Want that new Car? Get that promotion....Your health is no different. Maybe you dont need to lose weight, maybe you just need to relieve stress, maybe you want to net work with new people. If you're flaky with your training schedule then you will get flaky results. You can hire the best personal trainer in the world but if you cancel 50% of the time, you're just wasting money, and time (of both parties)

Step 4) Reevaluate yourself

This is time for reflection. Look back to see where you were and where you are at now. If you lost 20 lbs, go pick up a 20 pound weight and just feel it. It gives you a visualization of how much you've lost. I have a couple clients that are in the 30-40 lb total weight loss range and when I stop them and ask them to squat the weight they lost, it really puts things into perspective. If your goal wasn't to lose weight, perhaps it was to increase strength look back at the workouts you use to do vs what you can do CONSISTENTLY now.

What about boxing? Ring time is the time when you put your new skills, your quicker reaction speeds all to work. I've been training this guy Ben for a few years now and just recently he was able to land the hardest punch hes ever landed on me. He was more aggressive and had better defense then the last time we moved around. Yeah the punch stung a bit, but it made me happy as trainer and a coach.

Point is, take time to pat yourself on the back. The mind needs reinforcement as does the body. Even if you aren't quite at the goal you set, the road itself has many rewards be sure to enjoy them.

Step 5) Set New goals

Your training should never stop. You reach a goal, its just time to set a higher one. Embrace that grind. Celebrate your victory over yourself, regroup and set out on the next road. A couple of my cardio clients have decided to try out my skilled Boxing program after participating in the cardio program for years. They are in great shape, but learning to actually box is something completely different then smacking the bag around. Its difficult, and frustrating and can sting a bit at times. However, they now have a new goal and a new purpose behind their training.

Forming the proper fitness routine. Should It stay or should it go?

Greetings from Knockout! It's been quite a while but we are back and ready to address one of the more complicated issues of fitness. At Knockout,  our cardio kickboxing program is of course cardio based. So a majority of our clientele will drop body fat, and will tone as a result of the body weight strength movements incorporated into the class. So all that seems fine and dandy however....this will often lead to a "flatter" look if you will. So to address that, we added in our WOSS suspension training program. The results...our clientele love they way they look, and its an added breath of fresh air for all them.

Point being is, there will be a time in your fitness journey that you'll plateau, not be happy with your appearance blah blah whatever. You need to make changes and supplement your routine to keep things fresh and interesting.

Lifters, Fighters, Crossfitters, you name it we all diversify our training. The methodology and the structure of the program is up to your or your trainer (see advantages of having a personal trainer). If you find yourself not progressing, chances are you need to make some changes. Boxing and Kickboxing provide an excellent compliment to traditional strength training routines so, dont be afraid to stop by your local boxing or kickboxing gym and try a class or two....your body will thank you for it.



-Knockout Boxing.

Benefits of Personal Training Vs Class based training or DIY fitness
by Jonathan Gainey and Timothy Basich

"Why do I need personal training? I can do stuff on my own and I get a lot out of the classes I already take..." - Beginning

"I feel like I'm not getting anything out of my workouts! I'm not losing weight like I was even though I'm doing double the workouts! This doesn't make sense! - 4 Months into training

Fitness professionals see it every day. The client or clients struggling to make progress on their own or in a group class. As trainers, we know and understand the benefits of personalized workouts and programs.  There's a reason why the top athletes, teams, and clubs all encourage the usage of personal trainers to help accentuate what that person already does. The teams understand this, as do the individuals. It is a necessary piece of the training/fitness puzzle. In a perfect world with no restrictions, everyone would have their own personal coach...

....But when you get into more main stream fitness, the reasons often become overshadowed by real world problems that face many individuals. These include, tighter budgets, time restraints, physical limitations, family obligations amongst other things.

So why do Personal training? How can it help you get to your goals?

1.) The biggest reason to do one on one training is to reduce the risk of injury. If you've ever wandered onto the internet wasteland of exercise fail videos, then I'm sure you've see someone trying to change up their routine or incorporate some new creative movement they saw on the internet....Listen, do yourself a favor and pay for a few sessions with your gyms personal trainer.  They can help you master the movements that always "hurt your back for some reason" or "destroy your knees". Like most people, you have to work the next day so injuring yourself on an improper dead-lift doesn't make you look like a gym warrior....you're just hurt and cant go to work now.

Verdict - Go hire a trainer to show you how to lift properly. Estimated cost - $199-$499 depending on how many sessions/months you choose to do.

2.) If you walk into a gym or a class and feel lost...like...why the hell am I here doing this and that then you're experiencing the second reason why hiring a personal trainer should be on your too do list. A trainer is an educated (well most times)  individual with whom you place your trust into guiding you on your fitness career. They are the ones making the workout and can envision the end goal. Its also their job to explain to you why you are doing these movements/programs. If you don't understand why you're in the gym in the first place you need a trainer or you may need a new trainer

Verdict - Personal Trainers (good ones) can help you understand why this movement over that movement. Estimated cost - $199 - $350/monthly  range just because you are most likely going to be enrolled in a long term program

3.) The beginning is always the easiest. If you are disciplined with your eating, the pounds are dropping and you are happy. Then comes the slow grind. Its right here where many individuals lose sight of their goals and fall off the tracks. A trainer is also a coach. A personal motivator that often times makes the difference between getting that last rep, or last evolution done and calling it quits early.

Verdict - Get a trainer that also forms a connection with you as a client. You will be more inclined to stay disciplined and consistent with your program.  Cost - Motivation is priceless. It can get you everything if you have it and will result in nothing if you don't.

4.) Our 4th reason is goes hand in hand with #2. Lack of structure in your workouts.  Many individuals will add things into their own routines because, "I saw this really in shape person doing it" or "it looked cool" or I'm bored with this so lets try this. Getting to your fitness goals isn't just about doing random shit to burn calories. You need structure!! A good trainer will bring to the table,  a structured program catered to you and evolve it as you progress.  It involved many aspects not just limited to your goals but also your physical activity level during the day, your type of job, age etc etc. Bottom line is if their is no structure it can be like walking into college when you skipped out on Middle School because it didn't look to interesting. There are necessary things that need to be done before you progress. You cant just go and do what you please....then you'll end up at our first reason...you'll be hurt

Verdict - Trainers can get you a structured program. Cost - You get what you pay for. Don't let the initial costs of a well thought out program that can help you achieve anything scare you off. It is well worth it in the long run and will save you lots of time and headache in down the road.

5.) Dysfunctional Bio-mechanics. You need to have a good, solid foundation to build off of. No, I'm not talking about 15% body fat starting off and able to deadlift 300lbs. I'm talking about decent posture, quality range of motion, a strong enough core and legs that are stable enough to support what you will be doing. Common misconceptions lead weekend warriors to believe that more is better, faster is better. Thats not true. You must address bio-mechanical flaws before you look to build anything. Dont build a sky scraper over a sink hole....Proper assessments can be done by your trainer that will expose this flaws. A structured program will help fix these flaws, all the while progressing at a safe rate you can live with.

Verdict - You have to learn to crawl before you can walk.  The same mentality must be taken when addressing bio-mechanical flaws. Get these things taken care of first so you can be the fitness animal you want to be later! Cost - Depends on how much your trainer charges or how much time you feel like missing from work if you get hurt because you elect to not go with a trainer that can recognize underlying issues. I dont know about you but if I have instability in my knee, I'd rather address is early on...then tear my acl/mcl/pcl later.

Holiday strategy for staying in shape and still eating what you want.

It happens every year. The inevitable holiday season rolls around and undoubtedly throws a wrench into your fitness....everything. You end up getting caught between the pumpkin pie and a 5 mile run. The turkey leftovers and your HIIT workout. Here are some tips to help you get thru this season


Here is your holiday strategy guide for staying fit and still eating what you want.


1.) Know what the holidays have in store for you. You will understandably be busier this time of year, the key is still sticking to your regime.


2.) Modify your workouts and implement more cardio/cardio strength training. Keep up with the lifting, you don't want to slip at all in your strength but you need to be burning the extra calories you will be taking in.


3.) Eliminate late night face stuffing. Eating two pieces of pie with whipped cream at 1130pm then passing out will stick with you. Get all your eating in earlier in the evening. Maybe a light jog afterwards.


4.) Get a workout partner, or get involved with a class based program. Its a scheduled program that you can devote time to and get in a routine. Better yet, if classes aren't your thing, higher a trainer that specializes in something new and interesting too you. Stimulate your brain as well as your body. You'll be less inclined to replace the workout days with lazy days.


5.) For me, fall and winter are the best times I can devote to getting stronger. Figure out where you want to be at strength wise by march and design your workout to get there. If you have no clue what to do, again, hire a trainer. You'll be much safer learning new exercises and packing on the muscle with the movements your trainer can teach you. Once March rolls around, check back to your goals you made now and measure yourself to then. Doing it in march will allow ample time to strip the fat youll acquire over the holidays just in time for shirtless season!




Remember, if you are going out to put size on, trust in a trainer. They can keep you safe, and give you the structure you need. There are pre-requisites involved with doing a proper Clean, Deadlift, Front Squat. A trained eye can spot any problem areas with a good prelim assessment, and correct them so that when you finally do get to your Power Cleans you wont be throwing your back out and slipping a disc.


Happy Holidays from Knockout Boxing and Fitness!


-J