Sensei Phil

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Our Coaching approach is built around the six CHEK foundation principles: Thinking, Breathing, Eatin If this new approach sounds like what you need.

I have been a trainer for over 13 years, and there is not a year in that time that I didn't grow and develop. I have recently realized that what people need right now is more than workouts. Because of this realization I recently closed my gym and have focused my attention on My Holistic Lifestyle Coaching. I have recently put together a Online School called Personal Awareness Mastery, designed to help you become aware of your body's needs. In this course and in my one-on-one sessions we will master your 6 foundation principles to health Thinking, Breathing, Eating, Drinking, Moving, Hydration, and Sleep. Sounds simple because it is my goal is to help you get back in tuned with our bodies natural rhythms and to reconnect to ourselves MIND, BODY, and SOUL. Reach out let's schedule an assessment and figure out what the best way for you to move forward to maximize your health and life.

10/01/2026

🥊 Boxing is a game of reps.

Do the basics. Do them often. Do them right.

“Perfect practice makes better.”

Every rep is a chance to sharpen your technique, build confidence, and make good habits second nature. Be intentional with what you practice—you’re building the habits you’ll rely on under pressure.

That applies in the ring and in life. Keep showing up. Get your reps in. Keep getting better. 👊

09/30/2026

🥊 Meet our Member of the Month: Amy! 🥊

At Portland City Boxing , our members are everything. We take pride in the community we’ve built and continue to grow—and Amy is a big part of what makes it special.

She’s a hardworking badass who takes multiple classes a day and gives her all in every single one. Her consistency and effort inspire the people around her to show up, work harder, and keep getting better.

Amy Anderton , thank you for setting the example and making our community stronger. Let’s give her some love! 👏🔥

09/26/2026

The older I get, the more important the basics become.

As a warrior in my 40s, I’m adapting my craft to my body. I can always learn new tricks, but I still have to drill the boring stuff: stay in my stance, keep my hands up, tuck my chin, and get comfortable with every variation. Where my hands are is part of my stance, too.

Today’s revelation was simple: when I start overthinking all of that, I check my feet. Pointed more forward, I’m in my kickboxing stance. Turned more to the side, I’m taking a boxing stance. That one cue helps everything else fall into place.

Why wait until you’re older to work on your basics? Drill them now. 🥊

08/20/2026

The BOSU ball gets a lot of hate, but I love this thing.

It’s probably my favorite way to train abs. I can get a BIG stretch on my crunches, then put my feet up and add a stability component. Alternating V-ups on the BOSU are one of my favorite ab exercises.

I love it for speed and agility too. Lateral hops over the BOSU? 🔥 Your quads will know they did something.

I also use it with my athletes for ankle stability, balance, mobility, coordination, and body awareness.

But listen to enough workout gurus and somebody will tell you the BOSU ball is a complete waste of time.

I disagree.

Everything has a purpose. A tool is only as good as how you use it.

Barbells have a purpose.
Machines have a purpose.
BOSU balls have a purpose.
Bodyweight has a purpose.
Heavy training has a purpose.
Mobility has a purpose.

And most importantly—what works for YOU works.

Training doesn’t have to fit somebody else’s rules. Understand what you’re trying to accomplish, choose the right tool for the job, and TRAIN. 💪🥊

TrainLikeAnAthlete

08/18/2026

I didn’t want to run today.
I didn’t want to work out today.

But I have a goal. A reason. A purpose. A WHY.

And when you have those things, you don’t have to feel like it.

You get the workout in.
You get the right meal in.
You do the work.

Because you’ve decided that forward momentum matters more than comfort and stagnation.

Motivation comes and goes. Your why is what keeps you moving when motivation isn’t there.

And if you don’t have a goal, a reason, a purpose, or a why?

Well… good luck to you. 😂

Find your why. Then keep moving forward. 🥊

08/11/2026

STANCE MATTERS. 🥊

Your stance is the foundation of everything you do in Muay Thai.

In this video, I’m breaking down the Muay Thai stance: staying more square, keeping the hands high and out, rotating through your movement, and most importantly—finding your rhythm.

Muay Thai isn’t meant to be stiff. There’s a rhythm behind the stance that allows you to attack, defend, check kicks, move, and react.

You’ll see boxers get away with keeping their hands tight and hugging the chin. Personally, I hate that stance—even in boxing.

Want to know why?

If you like these breakdowns, let me know in the comments and I’ll make the next video breaking down boxing stances, why they matter, and how I teach them. 🥊

Build the stance. Find the rhythm. Everything else comes from there.

07/22/2026

Getting ready for the next The Challenge Retreat adding some sports specific exercises encase I do have to face someone in a pole wrestle. Today’s workout was long and hard! I also am doing some stuff getting ready for a possible hall brawl (hill sprints, sled pushes, and more). And of course running, hiking, swimming and training my brain.

Address

3228 SE 21st Ave
Portland, OR
97202

Website

https://theheroesjournal.lovable.app/

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