Nutrition on the Go

When heading in and out of UFC GYM for a fitness class, it is importation to properly fuel your body, even if it means grabbing a snack for your drive. One of the simplest and most effective ways to get high quality nutrition on the go, is using smoothies or meal replacement shakes. Whether your goal is weight loss, muscle gain, or to maximize recovery, shakes can be formulated to meet your exact needs. Plus, they’re convenient, portable and don’t require much prep. Check out our dotFIT smoothie recipes below:

Weight Loss

For weight loss, calories need to be minimized, while protein needs to be maximized to prevent the loss of muscle and maximize the feeling of fullness. This shake recipe does both and contains a good dose of fiber to also help keep hunger at bay. The added coffee makes it perfect to start the day.

Muscle Gain

For muscle gain and performance goals, meal replacement shakes offer an easy way to add more calories and protein to fuel growth. A common complaint among those trying to build muscle is having to eat continuously. Drinking those calories in the amounts and ratios desired is a simple fix to this issue. Youth athletes can also benefit from these to prevent weight loss while in season or as rapidly digesting pre-workout fuel.


For recovery, liquid nutrition offers an effective way to get nutrients quickly into the body to help with muscle repair and prevent soreness. A simple essential amino acid blend can be consumed throughout or after a workout, especially if you’re shedding body fat and are maintaining a calorie deficit. After intense workouts, a meal replacement shake with carbs to replenish muscle fuel and protein to help with muscle repair are smart strategies to maximize recovery.

 Up your nutrition on the go with these smart shake recipes and your body will thank you for it.


By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition

Learn More

Why Kickboxing is a Great Full Body Workout

UFC GYM’s Kickboxing Conditioning class is a 50-minute high calorie burning, high intensity workout that incorporates all your limbs and muscles. It starts with a 10-minute warm up, preparing the body to move, followed by bag work which includes punches, kicks and knees within 7 three minute rounds. Between rounds, expect active rest movements for maximum calorie burn. The class ends with a 10-minute cool down to lower the heart rate and reset the muscles to their original length, but not before blasting the core for a gut busting ab routine to rip up anyone’s mid-section. If you aren’t convinced to attend a UFC GYM Kickboxing Conditioning class yet, perhaps the benefits below will have you HOOKED!

Learn More

UFC GYM Podcast Episode 04- Anna-Rita Sloss

Imagine combining the dance moves of the Islands of the Pacific with a challenging, cardio based workout? That's exactly what Anna-Rita Sloss did when she created HOT HULA fitness. In UFC GYM Podcast Episode 04, UFC GYM President Adam Sedlack sits with the group fitness queen to discuss all things fitness. From the launch of group fitness classes in the gym industry to the power behind Kickboxing, Anna-Rita has a wealth knowledge to share. Listen and learn how fitness inspired her to take care of herself and her family. 

Enjoy the entire podcast here

Learn More

UFC GYM Athlete Highlight: Ashley Flores

Many of you know Ashley Flores as the fitness beauty filling your Instagram feed with daily motivation and workout tips through her platform, @ashleyfloresfit. But there is so much more to this girl than what meets the eye. Ashley is kind, driven, accepting, and a fighter. She sees a challenge and she takes it, making her the perfect athlete to represent UFC GYM. We sat down with Ashley to discuss where she's at in her career, important lessons she's learned, and of course, her favorite fitness & food items! Check out the Q&A below, fall in love with Ashley like we have, and then go give her a follow on Instagram! We promise you wont regret it. 

Learn More

I Took a Kickboxing Class at UFC GYM...

Hey guys! My name is Caitlin Horvath. I am 23 years old and I am currently a full time student majoring in Exercise Science, as well as being an online coach & staring my own online business. Health and fitness means so much to me and I want to share my knowledge and motivation with others who may feel lost and feel like they don’t know where to start.

A couple years back I really struggled with eating. I thought being skinny was what being “healthy” and “fit” was. I would force myself to do endless amounts of hours of cardio to burn off the food I ate that day because I was scared of gaining weight. I finally got so sick of living this way, I knew I needed to change my mindset, start living life to the fullest, and stop limiting myself to the point of weakness. I remember I would read articles every night on how to be healthy and fit, and become stronger.

At this point I changed my major to Exercise Science so I could give it my full attention at school, and outside of school. At this time, I was also introduced to body building and weightlifting in the gym. At first, I was so scared of what others would think of me in the weight room. I was scared people would think I was weak or performing certain exercises wrong. Eventually after a couple of weeks, I didn’t care anymore about other people’s opinions. I gave it my all every day and I saw results that I had never seen before in the past. I finally had something to be proud of. I felt invigorated and I wanted to share my experience and motivate others to start their fitness journeys as well. This led me to creating my fitness Instagram account, and now online coaching business, CaitlinMichelleFit.

The main reason I started online coaching was because I wanted to help others feel beautiful and confident in their own skin. I want to ensure that you don’t have to starve yourself or do ridiculous amounts of cardio to achieve your dream body. Fitness is all about getting stronger, living a long and healthy life, and most importantly enjoying life to the fullest with loved ones. It is possible to reach your goals without having to sacrifice the things you love just to get there.

A few months back I was introduced to UFC GYM. I had only taken Boxing class a few times in my life, but after seeing a class that was going on during my first visit to the gym, I felt the urge to give it another go. I am currently getting ready to compete in my first bikini competition on June 2nd, 2018. My training involves a body building/ strength training split and I also need to be incorporating cardio into my workout regimen 3-4 times a week. The stair master (as I’m sure some of you know) can get super boring! I figured boxing training would be a really great alternative some days when I just feel like getting my cardio done in a more exciting and hands on way! UFC GYM offers a killer class called Kickboxing Conditioning. It’s an amazing total body workout to tone your body (while burning some serious calories!). You do not need to be a “pro” at kickboxing in order to enjoy this class. It was so much fun and a lot of the drills that you are doing are basic functional movements… we did A LOT of squats during my first class! Before the class, the coach makes sure you are all set with your hand wraps, and if you’ve never put hand wraps on before they will make sure they are put on properly so your hands are comfortable throughout the class. The class had a really great combination of everything. My whole body was exhausted after! Aside from practicing some different techniques with the bag, we also did a ton of different core work which was great. The coaches really make sure that your using correct form and they take the time to go over the different techniques and combinations the class will be performing. My first class was incredible and definitely made me want to continue trying to get better with the kickboxing techniques and challenge my body in ways that it normally is not used to. I’m so glad that I’ve found UFC GYM because it allows me to incorporate different styles of training into my normal routine. It is so much fun to switch things up! My body definitely liked the challenge and now I am eager to get better and have another hobby aside from just strength training/bodybuilding.

I challenge you to step out of your comfort zone and try out a Kickboxing Conditioning class at UFC GYM! You will not be disappointed. I know sometimes its hard to take that initial step and do something you’ve never done before, but I’m telling you, the feeling afterwards is such an accomplished and rewarding feeling. Everyone at UFC GYM makes you feel like you’re at home, they really do treat you like family and genuinely care about your success and are 100% willing to work with you on weaknesses and helping you excel. I recommend this class for anyone who is willing to give up their normal boring cardio routines and leave the room feeling 10 times more accomplished afterwards!

Learn More

What to Expect in a UFC GYM Kickboxing Conditioning Class

We are still early into 2018 & many are seeking new fitness challenges & personal growth. The better we feel, the better we perform in life, whether it is at our jobs, in academics, sports, the list goes on. At UFC GYM, we offer Kickboxing Conditioning to give members a consistent full body workout that will create motivation! This fun but challenging 50-minute class is accessible for all fitness levels & backgrounds. It’s a great workout with a sense of community, making Kickboxing Conditioning one of UFC GYM’s most popular classes. Here are a few things you can expect next time you sign up for Kickboxing Conditioning! 

Learn More

UFC GYM Podcast Episode 02- Cub Swanson

You finished your boxing workout at UFC GYM and are getting ready to whip up a healthy post-workout meal in the kitchen. What better way to entertain yourself while cooking than UFC GYM's podcast? Today we bring you Episode 02, where UFC GYM President, Adam Sedlack sits with UFC Fighter and UFC GYM Costa Mesa owner, Cub Sawnson, to discuss Cub's upbringing as a homeschooled student, his unique fighting style Adam describes as "disciplined chaos", and how UFC GYM's Daily Ultimate Training (D.U.T) class is the perfect conditioning workout for any fighter, athlete, or fitness inspired individual. As you listen, you'll also get to know Cub on personal level as he talks about his new family life with his baby girl, Royal. We hope you enjoy this podcast as much as we did!

Enjoy the entire podcast here

Learn More

30 Minute D.U.T Inspired Workout

You dropped the kids off at school, picked up the dry cleaning, caught up with a friend, and before you know it, it’s almost time to pick up your little one from pre-school! Where has the day gone? Trying to stick to your goal of dropping a pant size, you know you need to get a workout in but you only have 30 minutes. Luckily for you, we’ve created a quick at-home workout inspired by UFC GYM’s Daily Ultimate Training class, a high-intensity, full body workout that is designed to get your heart rate up while increasing strength and shedding unwanted body fat. So, let’s grab a pair of dumbbells and get to work!

Learn More

Benefits of High Intensity Interval Training (HIIT)

HIIT classes, which stands for High Intensity Interval Training, have become one of the most popular methods of training in recent years. It focuses on pushing participants to their maximum effort level for short periods of time followed by recovery…then repeat, repeat, repeat. Despite its meteoric rise in popularity with millennials and young Gen-X’ers, it can still resonate as an intimidating workout with those who are just getting started in a fitness routine or have never trained at such a high intensity. The good news is, you don’t have to already come prepared with a chiseled hard body or years of exercise experience to get the most out of HIIT classes. HIIT is about pushing people safely towards their physical limits which vary from person to person. Here are some great reasons you should try a HIIT class:

Learn More

Essential Moves in a Kickboxing Class

UFC GYM’s Kickboxing Conditioning class is a high intensity, strategic workout that is always evolving and never gets old. I can’t think of a better way to burn 750 to 1000 calories in an hour while simultaneously get aggression out (without getting punched in the face). The class starts off with a ten-minute dynamic warm up, leads into seven three minute rounds of kickboxing combinations with active rest in between, and finishes off with a 10-minute cool down consisting of ab exercises and static stretching. 

Here are four essential kickboxing moves that will help you maximize your outcome in class:

Learn More


The Challenge to Fight Breast Cancer Summer Sun Workout Why you should get your child involved in team sports