7 Ways To Prepare For 1st Boxing Class in Louisville

7 Ways To Prepare For 1st Boxing Class in Louisville

Louisville is a town with a rich history of Boxing. Because Louisville is a bit a of a Boxing town. Our Boxing program is always filled with enthusiastic newcomers. Ready to try their hand at the sweet science.


The majority of the people that walk through our doors to do a Boxing class have no prior boxing experience. And that lack of knowledge can be intimidating.


When people think of Boxing gyms. Most imagine a crusty Boxing gym from the movies. Where your first day is welcome by a 12 round sparring session in the ring. Not much of a beginners Boxing class.


At Derby City MMA we totally understand that most people who want to get into the sport don’t actually know anything about it. They’ve watched it on tv. Maybe they we’re inspired by a movie or a fight to start training. But they’re brand new!


Because of this, we offer beginner classes and give both the option of fitness boxing in the form of cardio bag classes. Meanwhile, we offer fighters separate classes and give them a chance to develop their skills for a fight in the ring.


So with that in mind, I’ve prepared this short guide to help you prepare for your first Boxing class in Louisville, Ky.
keaton in boxing class

Prepare For Your First Boxing Class in Louisville


  1. Stop worrying! This is most people’s problem. They get so worked up and worried. Trust me, there is nothing to worry about. No one is in here to beat you up. Our coaches are ready to build you up, regardless of experience. Whether you want to be a fighter or just get in better shape.
  2. Be hydrated. Boxing is great work out. If you haven’t been super active recently, it’s ok. Just make sure to be prepared. You can do this by staying hydrated during the day and making sure not to eat a large meal right before you get to the gym. If you’re not sure what to eat. Try a piece of fruit an hour or so before training for energy without being too heavy on the stomach.
  3. What to wear? People ask this all the time. Again, don’t get hung up on the small things. When you come into the gym to start boxing. Just wear clothes you’re comfortable working out in. Most men wear shorts and a t shirt and women often wear shorts / yoga pants and a shirt.
  4. Do I need any equipment for my 1st Boxing Class? No equipment is needed. We’ll provide you with a set of boxing gloves to wear for your first visit.
  5. What to expect when you walk in to Derby City. When you arrive. You’ll be greeted by one of our staff working the front desk. From there you’ll sign a waiver and we’ll introduce you to the coaches and get you on the mats with us.
  6. How tough is the workout? If you’re worried about the workout being too much for you. Don’t worry. While our coaches will push you. We will never ask you to do anything you can’t or don’t feel comfortable doing. We’ve helped people all shapes and sizes get into the best shape of their lives in a control and safe manner.
  7. Is there an age limit? No. We have people as young as 5 doing our kids kickboxing classes and we have adults into their 70s working out. Again, everything can be adjusted to meet your needs.
morning boxing class


So if you’re interested in Boxing in Louisville, KY. Come check us out.


It’s a great opportunity to meet some amazing people, get in great shape and learn a terrific sport.


The first classes is 100% free without any sort of obligation. It’s just a chance for you to try it out and see how you like it.


If you have any other questions or would like to schedule a free Boxing class. Just click here or call 502-937-8797

relax after working out

Simple Technique To Relax After Working Out

Simple Technique To Relax After Working Out

I’ve had several students over the years tell me that they can’t relax after working out. They will complain that they are unable to sleep after working out or training. Recently I had one of the students say that he can’t fall asleep and it’s the biggest challenge he faces in regards to training.

I think we’ve all experienced this before. After working out. You get home and you’re mind is still racing and your body is still in a heightened state and you just can’t relax.

You might even feel this way and find yourself unable to relax after a rough day at work.

Whatever the reason. In this video, I show a technique you can do from home to help relax after working out. It’s been great when I can’t sleep after BJJ training or when I have a ton of stuff racing through my mind. Many of the members inside the gym say that it’s been helpful for them as well.

The technique in the video is all about breathing. It’s a simple way to train your body to develop the ability to breathe into your stomach which can have a calming effect on your body and mind. If you’ve ever done Yoga. Think about how relaxing the end of the session can be. When you lay down and focus only on the breathe. It has a way of clearing your head and leaving your body more relaxed.

So, if you’re someone who struggles with sleeping following an intense training session. Whether that is Brazilian Jiu jitsu, CrossFit, MMA or Boxing. Give the simple technique I show in this video a try and see if it helps. Hopefully it will help you relax after working out as it does for myself and many others inside our gym.


From Mother To Boxer (Louisville Boxing Gym Interview)

From Mother To Boxer (Louisville Boxing Gym Interview)



If you are someone that is interested in Boxing in Louisville Ky. Watch this Louisville Boxing interview and hear how Anna went from being a 5’0 tall mother with no prior experience to winning her first fight. It’s awesome and incredibly motivating.
Anna began Boxing in Louisville, KY at Derby City Mixed Martial Arts. She initially wanted to box, but as she will explain. With everything going on in her life. It just didn’t seem like the right time or that it wouldn’t fit in with her lifestyle.

She was a mother, manager at an office and a wife. . . Not a boxer. So she waited. Eventually she finally made her way into Derby City MMA to start boxing.

Fast forward a little over a year after her initial nervous first class. Anna had her first boxing match in Louisville, Ky. A boxing match she ended up winning by unanimous decision. Not bad considering her start.

We love Anna’s story because at 5’0 she can look very unassuming. Many people make up excuses as to why they can’t do something. Many people have this thought that you can’t do boxing unless you have prior experience. After seeing her progress over the last year, it’s very inspirational and we are incredibly proud of her. It’s also a testament to hard work and just doing it, regardless of whether or not you’re nervous.


Interested In Boxing In Louisville Ky

If you are someone that is interested in Boxing in Louisville Ky. Then you need to check out our Boxing program.

We have amazing coaches who will build you up from the ground up. Even if you have no prior experience.

Don’t wait. Take Anna’s advice and try it out. You never know what your capable of until you try it.

To learn more about our Boxing program,
go here: http://derbycitymartialarts.com/web/boxing/

Also keep in touch with us on Social Media.



3 Smoothie Recipes To Energize Your Day

3 Smoothie Recipes To Energize Your Day


All of the members at our gym are annoyingly aware of my recent diet changes. Along with cutting out all grains from my diet I’ve instituted a few other changes. One of which has been including a veggie and fruit smoothie in the morning.

I said annoyingly aware because since I made the diet changes I’ve been filled with a newly found amount of energy. A level of energy I can’t ever remember experiencing. With that said, I’ve been very excited to tell the people I train.

It’s hard not to share as a trainer. When you’re a trainer, if something works, you want to share it with your members. If I learn a new BJJ technique or near movement for Crossfit. If it works, I immediately want to share it with the men and women I train. I feel like I almost owe it to them. I’m the guinea pig, and if it works, I share the information.

Along with the idea of sharing. A bunch of the members have been asking about what I put in my morning smoothies. I’m going to share some of my favorite smoothie recipes so far, but feel free to do searches as there is lots of information out there on them. But these smoothie recipes are both Chewy tested and approved.

  • Each one of these makes me roughly 2 16oz smoothies.
  • If you want a colder smoothie. Add frozen fruit or a few ice cubes to each one.
  • Just combine all the ingredients in the list and blend.

Green Smoothie Recipe with Banana And Pineapple


  • 1 Banana
  • 1 Cup Pineapple
  • 2 Handfuls of Kale
  • 2 Leaves of Chard
  • 2 Handfuls of Spinach
  • 1 Small Cucumber
  • 1-2 Tablespoons of Turmeric
  • Hunk of Peeled Ginger
  • 16oz of Cold Water

Purple Smoothie Recipe with Beets (The Same As Above With Beets)


  • 1 Banana
  • 1 Cup Pineapple
  • 2 Handfuls of Kale
  • 2 Leaves of Chard
  • 2 Handfuls of Spinach
  • 1 Small Cucumber
  • 1-2 Tablespoons of Turmeric
  • Hunk of Peeled Ginger
  • 1 Peeled Beet
  • 16oz Cold Water

Purple Smoothie Recipe with Apple and BerriesIMG_1045


  • 1 Apple (I prefer honey crisps)
  • 1 Cup of Berries (blue berries are my favorite)
  • 2 Handfuls of Kale
  • 2 Leaves of Chard
  • 2 Handfuls of Spinach
  • 1 Small Cucumber
  • 1-2 Tablespoons of Turmeric
  • Hunk of peeled Ginger
  • (I usually add a beet to this one too, but if they aren’t your thing no big deal)
  • 16 Oz Cold Water


Bonus Recipe Kale-a-Colada ( I like this one mid day. Don’t Worry. No beets. )

  • 1 Cup of Unsweetened Vanilla Almond Milk
  • 2 Handfuls of Kale
  • 1/3 Cup Of Frozen Pineapple Chunks
  • 1/2 Ripe Avocado
  • 1 Scoop Vanilla Protein Powder
  • 1 Cup Ice


So there ya go, a few smoothie recipes to try if you are looking to do some veggie and fruit smoothies. The first three have become a part of my breakfast routine. Like I said, I feel like I have a crazy amount of energy after drinking these.

With any of the recipes, feel free to tweak them to your liking. You might not like the bite of ginger or turmeric. But give it a try and if you don’t like it, try easing it to it with a little bit at a time.


Also, just in case you’re wondering what kind of other diet and lifestyle changes I’ve made recently.

  • I’ve cut out grains completely with an occasional exception here and there. For instance I had a beer (just 1) with one of the guys last week.
  • I’ve been drinking less coffee. I have my cup in the morning and then following that I drink green tea later on in the day. I honestly don’t feel like I need it so I don’t drink it. This is significant because I’ve been a heavy coffee drinker for years and found it difficult to cut back.
  • I’ve been sleeping earlier and getting up much earlier. I’ve never been a morning person, ever! But I’ve started waking up at 5am. Maybe springing up at 5am is a better way of putting it. I’m not sure if it’s because of less caffeine or the smoothies but I bounce right out of bed at 5am and typically power down at 10pm.

I also tend to prefer the smoothies with beets. I feel like there is something to it that gives me a bit more of a boost.

So there you go guys, I hope these smoothie recipes help out and give you some inspiration to start consuming more veggies. I’m not trying to push my diet or lifestyle on anyone else. But what I will say is that you can’t go wrong by adding more fruits and veggies into your diet and these smoothie recipes can be a great start.


Want More Diet And Nutrition Help?

Also if you would like these smoothie recipes and get more dieting tips and information. Subscribe below!



Brazilian Jiu-jitsu Builds Self-Confidence And Bullyproof Smaller Child

Brazilian Jiu-jitsu Builds Self-Confidence And Bullyproof Smaller Child

Robert Schultz brought his son Zach into Derby City MMA in Louisville, Ky back in 2013 to build self-confidence essentially bullyproof him.

Like many parent’s he was looking to get his child into something to develop self-confidence, build physical abilities and prevent bullying. Because as Rob shares, being bullying can be a terrible experience. When filming this video it felt powerful to hear Rob share that because you can tell, it’s something that bothered him at some point in his own life. I share the experience of being bullied when I was younger and it’s one of the reasons I’m so passionate about teaching kids martial arts.

Zach has definitely built self-confidence during his training. But what Rob didn’t realize was that it would change Zach’s life. These are the words he used to share regarding the impact Brazilian Jiu-jitsu and the training offered at Derby City MMA has had on Zach. I think anyone who has ever dedicated themselves to something will talk about the powerful effect that confidence can have.

Not only has the training made his son physically and mentally stronger, but it’s also opened doors that he never thought would be opened.

Watch the video and hear Rob and Zach’s full story. Of how Brazilian Jiu-jitsu built self-confidence and was able to bullyproof a young child

Perhaps, you’re a parent looking for an effective martial art to enroll your child into. You owe it to yourself and to your child to check out Derby City MMA. We have different martial arts programs for your child. But our mission is always the same. To develop your child mentally and physically.

If you’re interested in helping your child become mentally and physically stronger and more confident. Then put your information in one of the boxes on the website or call 502-937-8797 and we will be happy to assist you.


Kids Brazilian Jiu-jitsu Builds Self-Confidence And Bullyproofs Smaller Child

Kids Brazilian Jiu-jitsu Builds Self-Confidence And Bullyproofs Smaller Child

Robert Schultz brought his son Zach into Derby City MMA in Louisville, Ky back in 2013 to build self-confidence.

Like many parent’s he was looking to get his child into something to develop self-confidence, build physical abilities and prevent bullying. Because as Rob shares, being bullying can be a terrible experience.

Kids Brazilian Jiu-jitsu Did More Than Expected

Zach definitely built self-confidence with Kids Brazilian Jiu-jitsu. But what Rob didn’t realize was that it would change Zach’s life. These are the words he used to share regarding the impact Brazilian Jiu-jitsu and the training offered at Derby City MMA has had on Zach.

Not only has the training made his son physically and mentally stronger, but it’s also opened doors that he never thought would be opened.

Watch the video and hear Rob and Zach’s story.


As Zach’s BJJ coach I can testify to the radical change that has taken place in Zach. When he first came in he lacked confidence and was physically unassuming. Over the course of last few years though, he is just so much different. It’s a testament to his hard work ethic and the coaches here at the gym.

Over the last few years Zach has honed his skills. Instead of breaking boards he’s building mental and physical toughness. Instead of practicing moves in air he is using his techniques against a resisting opponent everyday and developing the skills necessary for a real life encounter.

In the process of this, he’s also found a sport he is good at and excels.


If you’re a parent looking for an effective martial art like kids Brazilian Jiu-jitsu to enroll your child into. If you’re interested in building self-confidence in your child and giving them the mental and physical tools to stand up to bullies then call 502-937-8797 or fill out the form on the side of the page. 

You owe it to yourself and to your child to check out Derby City MMA. We have different martial arts programs for your child. But our mission is always the same. To develop your child mentally and physically.






Ask Joe and Chewy : Cheat Meals and Favorite Workout Music

Ask Joe and Chewy : Cheat Meals and Favorite Workout Music


In the first edition of Ask Joe and Chewy we answer a series of questions left for us by our members. While we did have a few serious fitness and exercise related questions. Most were just ridiculous questions. Some of the questions we received this time were about our favorite cheat meals and favorite workout songs and music.

If you have any questions related to fitness, nutrition, martial arts or anything, shoot them over to us via email, Facebook or inside the gym and we will include them in a video.

Also, if you live in the Louisville area and are looking for a fantastic gym built on community and achieving results. Check out our website and set up your free trial today.


Louisville Brazilian Jiu jitsu Community



This past Sunday was an awesome example of the Louisville Brazilian Jiu jitsu community and what it can do.

I hosted an Open Mat and Toy Drive this past Sunday and the turn out was amazing. People involved with the Louisville Brazilian Jiu jitsu scene came out to train and donate for a good cause.

I decided on a toy drive because of a personal experience I had as a kid. When I was a young kid my mother was getting over her addiction to alcohol and we had a few rough years as she struggled to get her life straightened out. One incident during this time period really stands out in my memory.

I remember it was the day before Christmas Eve and myself, mom and sisters were sitting in the living room watching t.v. I was sitting over by the christmas tree which was lit up by multi colored lights and garnished with too many fake ice cycles, compliments of my baby sister.

While watching a movie we got a knock at the door. When she opened the door I saw that it was one of the members of our church. They had known my mother’s struggle and were an integral part of helping her get everything together. The church was already involved with giving back to the community. Because they knew the situation we were in they had gathered up some of the items they planned to donate and gave them to us.

At first I saw food items which was cool, but it’s not really what you think about as a kid. Then. . .then I saw toys exchanging hands. As a kid who’s entire toy collection could fit into small white bucket, this was big stuff.

The member of our church came in, wished us a merry Christmas and then was on his way.

That memory of generosity will forever be burned into my memory.

With that, I wanted to help create some meaningful difference, like the one I had experienced, in some local child’s life. So I spoke to one of members of our Brazilian Jiu-jitsu program who’s involved in a number of charities and helpful organizations and asked if he knew one worth getting involved with. After speaking with him we settled on the Family Scholar House organization. You can read more about it at www.familyscholarhouse.com . It’s a very cool organization and their mission is a powerful one.

During the Open Mat yesterday we had over 75 people make contributions and we came away with 100+ toys and gifts that we can give away to kids who are not in the most fortunate circumstances. It was awesome and I hope that these gifts make a positive impact this year.

I’m posting this because Brazilian Jiu jitsu is an amazing martial art in itself. But more amazing than just the art, and I say this all the time, is the community. Louisville Brazilian Jiu-jitsu has a great community and this kind of generous get together is just one example.

Thanks again, to everyone who came out to support the toy drive!


1 Effective Way To Get In Shape And Enjoy It!


1 Effective Way To Get In Shape And Enjoy It! 

I’m writing this blog because of something that happened last weekend, and I want to share an incredibly helpful piece of advice about how to get in shape and becoming healthier. It’s not an instant solution, but it works, and has worked for countless people.

I was at a Halloween party and an acquaintance of mine informed me that a mutual friend passed away. I used to work with her when I was a teenager and I was shocked to hear this because she wasn’t even 30.

She passed away due to complications following a lap band surgery. She was becoming increasingly overweight and it was getting to the point where she was unhealthy. To combat this obesity issue she decided to have surgery. She experienced complications and never made it back home from the surgery. Instead she died in the hospital about a week after surgery. She left behind a young child.

The sad part about the story above is that it was completely preventable with diet and exercise.

I don’t say this to scare people. Well maybe I sort of do, because most of us, as I’m sure you’re aware, rarely change our ways preemptively. Instead we wait till things get really bad. Finally when something rattles us we start looking for a solution. But you’re health isn’t something you should wait on improving.

The message that I would like to drive home to you today is that your health and fitness is important. It matters! Your life, and the quality of that life, absolutely depends on your health. You can get by with unhealthy habits but eventually it’s going to catch up to you. When this happens you’ll spend all your energy, money and time trying to get some measure of health back.

So understand that your health and your fitness is a big deal. It’s not just for exercise fanatics.

If you are one of those people who is at a loss for what to do to get healthier and and in shape. I’m going to share one piece of advice. Something that I think would be the most helpful in regards to getting in shape and staying in shape. In fact, I feel confident saying that it could help you get in shape and change your life. Because it absolutely changed mine.


Find Something That You Enjoy

In order to achieve better health and fitness. To look better and to feel better. Start by finding some form of fitness that you enjoy. I believe it really is that simple. When you find some form of exercise that you enjoy. Getting in shape and becoming healthier ,while it’s not easy, is much easier.


Here’s why

If You Enjoy It, It’s Not Work

When you enjoy your exercise. You look forward to it, and you’re excited about what you’re doing. Working out becomes easy to continue and easy to be consistent. Consistency is the most important thing.

People get weight lifting gym memberships all the time and they’re miserable. They don’t really look forward to it, and once they’re there they count down the minutes till they can leave. This is just not going to be a sustainable habit.


The Toughest Part Of Health And Fitness

For most people the dieting and eating the correct foods is the toughest part. I mean if everyone was drinking lots of water, eating vegetables and lean meat. The rate of people becoming obese would probably be very low. But every day we are bombarded with sugary treats, baked goods, salty snacks and all sorts of different things that require willpower and motivation to avoid.

When you find a form of exercise that you really enjoy. Something you really invest yourself. It has a sort of synergistic effect with your diet. You’ll discover that your diet has a direct correlation with your performance and the way you feel. So the motivation will come from the fact that when you eat better, you perform better. Performing better in the sport/exercise you do, feels good. Feeling good at something you enjoy is a heck of a motivator and positive association. This makes it so much easier to get in shape.


Results Are A Boost

If you found a form of fitness that you like and you’ve begun to eat a better diet. You’ll most likely see some results fairly quickly. This again is a huge motivator. I know from experience that nothing feels better than stepping on the scale and watching the numbers pop up a few pounds less than what they were last week, or putting on a pair jeans that used to be tight and now fit loose around the waist. Little wins like this provide a big morale booster and will help keep you on track.


Eventually The Motivation Comes From You

If you stick with training long enough and continue to  eat well. Eventually the motivation will no longer be external. Instead it will become intrinsic. Eventually the motivation and the willpower that you seek to do the right things will come from within.

If you’ve heard someone say, “It’s a lifestyle.” This is what they are getting at whether they know it or not. It definitely takes a while, just like it took a while to form unhealthy lifestyle habits. But eventually exercising, eating well and being in shape will just be what you do. The key is consistency and persistence. You gotta stick with it and you can’t give up, and the linchpin for all this is being a part of some activity or training that you enjoy.


Which Activities To Try

My last piece of advice. Sorry I know this blog is a little long. What I’ve noticed is that people stick with training when they feel a part of a group or community. This is why a lot of people come to try Boxing, BJJ or CrossFit at our gym. They’re getting in shape and becoming a part of a group.

Also, if you’ve never been in shape before. Finding a place where you’re coached is huge. Again, this takes away more of the thinking and willpower needed to get going for your workouts. If you have a coach, you just follow whatever they say.

Coming into a place where you’re surrounded by people doing the same thing and are being led by coaches, is a much different experience than just going to a gym solo or working out from your home. Seeking out a exercise experience that is community driven and led by coaches may be the way to go for you as well.

Most places that are led by coaches (BJJ, Boxing, Yoga, CrossFit, Etc) offer a free class. Take advantage of this.



Go Find It

So good luck to you.  Go find something you’d like to try and check out a class. See how you like it. If you like it, start training and enjoy the results that will come.

I hope this information was helpful to you. If it was, please share the blog with someone who you think it may help as well.

Thanks for reading!



Louisville BJJ Team Wins At A.G.C In Ohio


Louisville BJJ Team Wins At A.G.C In Ohio

Last weekend ( September, 12th, 2015) our Brazilian Jiu-jitsu team went to Ohio to compete in the American Grappling Challenge. For many of them this was their first BJJ tournament, and they performed amazingly.

Unfortunately we didn’t get all the matches on camera but here are some of the matches from the tournament.

As a coach, my favorite part about this competition was watching so many of these guys get out there for their first BJJ tournament. Many of them were not star athletes but when they were out there competing they looked like monsters. It’s motivating and very satisfying to watch this transformation in the students.

I can’t say enough how cool it is to watch people come into BJJ and develop confidence and abilities that they never thought possible. Brazilian Jiu-jitsu ends up being a catalyst for all sorts of physical and mental development. Anyone who has trained BJJ will attest to this.

If you’re interested in training BJJ or competing. Come check us out. We have the largest BJJ team around and a great group of people. Also, again from a coaching point of view. I love having new people in the gym that I can work with and build into skilled BJJ practitioners. No previous training is required.



Below are some of the matches from the tournament.