Trying to Relive The Glory Days In Sykesville Maryland

Finding out your not in the type of shape you used to be in is a hard pill to swallow.  You go from a star athlete, get married, have kids and 20-30 pounds later it hits you hard.  The biggest problem we have is when we decide to workout again we go back to what we remember we did 10,15, 20 years ago.   Your brain thinks “I used to run 5 miles a day,  bench 300 pounds, do 100 push ups” , but the reality is you can’t do that anymore.

Unfortunately we all have pride and an ego.  No one wants to go in the gym and pick up the 5 pound weights or get caught walking on the treadmill.  That old adage “No pain, No Gain runs through your head and we push ourselves way harder than we should.   So we lift too heavy, run to hard, aerobicise too long, and then wake up sore.   Guess what after that hard “come back” workout, we quit. I’m telling you it doesn’t have to be that way.

If this is you, please come check out my gym.  We have a compete with yourself attitude.  We have a unique group of people some a little heavy, some a little skinny, some that need stress relief and the list goes on.  You may not be able to be back in “Glory Days” shape but we can get you close.  Come in twice a weak, go slow and work you way back into shape.  We would love to see you in the gym.  Go to and fill out the contact form and get your FREE 30 minute session with me.

Keep your hands up,

John “Bones” Shaddock


Taking That First Step Is The Hardest In Sykesville, Maryland

No matter what you do in life, trying something for the first time is scary.  Meeting new people and doing a new activity is very frightening.  It’s because of this reason that we have created the FREE 30 minute session.  I want to make it as easy and comfortable for you to come try the gym. During your session I basically walk you through a class.  We go over footwork, how to throw a punch, and how to hit the bags.   This way when you come to class you will feel at ease that you know the basics.

When you do come to class, I recommend doing half of the time that the other students are doing.  You should compete with yourself and not anyone else.   When you come in to our class you will find they are everyday people.  We have some heavy people trying to lose weight, some skinny people trying to gain muscle, and some people who are just trying to work on their cardiovascular endurance.

The hardest thing about doing my class you will find is just taking that first step.  Go to my website, click on the contact button, scroll down to the contact form and fill it out.  Then I will call, set an appointment and you actually need to show up.  I promise you, you will be glad you did.  So come on and take the plunge.  I hope to see you in the gym.

Keep your hands up,

Coach John “Bones” Shaddock

If You’ve Never Done A Boxing Fitness Class Before But Always Wanted To Try!

I have owned Shaddock MMA and Fitness for close to ten years.  The gym was founded on my boxing fitness class.  What I have found over the years is a lot of people were not coming in because they were afraid to try the class.  The were scared they would look stupid because they don’t know how to how to use the equipment.  I understand that people don’t  want to look like a klutz and because of that I have designed the Beginner Boxing Clinic.

This Saturday at 11:15 AM I will be teaching a Beginner Boxing Clinic at Shaddock MMA Fitness.  The course will go over basic footwork, how to properly throw a punch, how to hit the bags correctly, and all at an easy going pace so everyone can keep up no matter what your fitness level.  The beauty of this is that it will prepare all participants to be able to come into any of my boxing fitness classes (Fitbox, Girlbox, IronBox and GrappleBox), and feel comfortable doing the class.

Just go to and fill out the contact form.  Then come in this Saturday at 11:15 and come and take the class.  Wear comfortable clothing and since we don’t have a water fountain you will want to bring a water or a Gatorade.  You do not wear shoes on our boxing mat so be prepared to workout barefoot or in socks.  I look forward to seeing you Saturday.

Keep your hands up,

Coach John “Bones” Shaddock

Need Motivation, Get A Workout Partner In Sykesville, MD

In the past motivation was never a problem.  I was always training for an event or had a goal.  From making the football team, to winning the states at wrestling, to winning the Golden Gloves championships. There was always something to shoot for, so to get up and run and lift was no problem at all.

As we get older the goals change, they are not quite as sexy.  “I want to lose weight”, “I want to lower my cholesterol”, Basically “I don’t want to die”.  Well goals like this are important but they aren’t measurable, there seems to be no end game and so it’s just hard to get pumped up for in the morning.  All of us, especially former athletes need that push.

One of the best ways to make it easier to get started is to get a workout partner.  Someone to push you and make you work harder.  Someone to get you up even when you don’t want to someone to push you.  I went out and got myself a workout partner Mac.  Mac is my Australian cattle dog.  Mac wakes me up in the morning to run, and take him on multiple walks/runs throughout the day.  Mac is the perfect training partner as he doesn’t care if it’s raining, or what he will get me to run with him anyhow.

If you don’t want to get a dog you can get a friend to train with you, keep you honest.  The key is you want to make sure your friend has the same work ethic as you. The other way to go is to get yourself a trainer.  I will not only train you but will keep in contact and motivate you to come in even when you don’t want to.  If you are interested in training with me, or joining my gym with a friend go to and fill out the contact form.  I will give you a FREE 30 minute session with me.

I hope to see you in the gym,  keep your hands up.


John “Bones” Shaddock

Why Do Boxing Fitness, In Sykesville, MD?

There are all types of workouts out there now a days.  There are a lot of trendy ones like Zumba and Pilates but the one that has stood the test of time is Boxing fitness. There are quite a few reasons why you might want to try a boxing fitness class and here they are.

Boxing Fitness is one of the best all around full body workouts around.  According to factsof “a boxer’s training session will work nearly every muscle in the body, it focuses on the muscles of the upper arms, core, chest, hips and calves”.  Most people don’t realize that in boxing you work your legs and core as much if not more than your upper body.

A lot of people go mainly for weight loss so burning calories is important.  According to “a boxer will burn between 420 and 650 calories in a 60-minute boxing workout,”   If you want to get the best bank for your buck go with a boxing fitness class.

Right now Shaddock MMA Fitness is offering a chance to try a FREE 30 minute session to  learn how to use the boxing equipment before you do class.  All you have to do is go to and fill out the contact form to set up your first FREE 30 minute session.  I hope to hear from you soon.

Keep your hands up,

John “Bones” Shaddock

Is Mayweather’s “0” About To Go?

Many say Conor McGregor’s chances are small.  Some, like Max Kellerman,  say Conor won’t even land a punch, but history says the chance is quite real.  When we examine the great champions coming back they have lost to what I consider less formidable opponents than the Notorious one.  Remember Floyd is 40+ and he is close to 3 years removed from competition.  I think he is ready for his “0” to go.

I remember ‘The Greatest” losing to a much unheralded Trevor Berbick, a fighter who couldn’t even carry Ali’s jock but age caught up with even the Greatest.  How about Sugar Ray Leonard.  Sugar Ray did have some successful comebacks but his final fight to be TKO’d by Macho Camacho, who Ray would have destroyed in his prime,was a disgrace. The most interesting of the comebacks is one of the best fighters I have seen, Roy Jones Jr.  Unfortunately Roy is still fighting today,  KO losses to Danny Green and Dennis Lebedev were unnecessary.  It all comes down to money.  Does Floyd really want to come back or does he need the money?

Even if you think Conor doesn’t have a chance do know that history is on his side.  When fighters comeback not for the love of the game but financial reasons it usually ends badly.  I know I am probably in the minority but I do believe that Money Mayweather is prime for a loss and Conor is the wrong fighter for him.  A lot of folks say they will not be watching August 26th but I will be watching.   You heard it here first.

Keep your hands up,

John “Bones” Shaddock

Is Fear Stopping You From Reaching Your Goals In Sykesville, MD

Fear,  we’ve all experienced it, especially when it comes to joining a fitness or martial arts center.  We call it procrastination, but it’s really just fear.   Some are fear of looking stupid (don’t know how to use the equipment).  There is fear of looking like a Klutz.  There is what is termed physique anxiety( afraid you’ll look too fat, too skinny or otherwise).  There is also fear of the high pressure sale.  With a lot of gyms and martial arts studios these fears are justified but not at my gym.

At Shaddock MMA Fitness I have decided to give every NEW member a FREE 30 minute session with me in which I explain how to use all the equipment in class.  As far as the physique anxiety goes I encourage anyone to come to one of my classes. and just watch.  We have people of all shapes and sizes, ages and walks of life.  For the final fear, high pressure sales, I do all sales and service.  I don’t believe in high pressure sales.  You will not be pressured.

I have a pretty lofty goal myself.  My goal is to get Carroll County Fit, one person at a time.  This April we will be celebrating my 10th anniversary in business.  This is do to a great and understanding wife and kids, as well as loyal membership base.  I want to invite you in to experience my gym and become part of the Shaddock MMA Fitness family. Go to and fill out the contact form. I will contact you for your FREE, no obligation, 30 minute training session.

Keep your hands up,

Coach John Shaddock