30 things you didn’t know about me…..

A few months ago I promised my clients I’d email them everyday for 30 days with one fitness tip and in return I’d tell them one thing they didn’t know about me.

I failed miserably. Started off ok. But then it just became bland. I got scared of going too far and putting people off with my crazy life…

But I believe in total transparency. If I can’t be honest about who I am and my vulnerabilities how can I expect clients to be able to share their issues with me?

And besides if people don’t like the ‘real’ me then they wouldn’t want to work with me anyway. We wouldn’t be a good fit.

So here goes, my deepest, darkness secrets……

And a few other random facts
1. I was born Kathleen Teresa Hamilton
2. My parents then went on to call me ‘Tracey’ which I fucking hated! It created a lot of confusion growing up
3. I moved to London when I was 20 and renamed myself Katra, a far cooler name and kind of a merges Kathleen Teresa
4. I can’t ride a bike (fell off when I was little and never got back on)
5. I have a fiery temper and have had major bust ups with all the people I love at some pointI have degree in Marketing
6. And another one is Social Work
7. I had no idea what I wanted to with my life until I was 29
8. I spent most of my 20s drifting around the globe
9. I funded my travel working as a pole dancer
10. When I was 23 I spent about 9 months living in LA and took a lot of drugs
11. I’m terrified of heights
12. When I was 21 I wanted to be a TV presenter
13. I am TERRIBLE in front of the camera
14. Remember the TV show blind date? I once went on that (prob the most embarrassing moment of my life)
15. I also worked as a TV extra
16. I’ve always struggled with my weight
17. I was always interested in fitness but thought I was too fat to be a personal trainer
18. I can’t whistle
19. Or wink one eye
20. I’m incredibly shy and sensitive
21. I’ve had self confidence issues my whole life
22. I suffered crippling depression throughout my late 20s
23. My depression was actually what led me to a career in social work
24. I swear a lot and have no idea I’m doing it
25. I have a fiery temper and have had major bust ups with all the people I love at some point
26. When I was 27 I met John the love of my life
27. Who’s unconditional love and belief in me subsequently turned my life around
28. On our 2nd date John made me cry by making a joke about my age (I was about to turn 28 and thought I was old! He was only 23)
29. Marrying john was the best thing I ever did
30. I have NEVER been happier than I am right now ๐Ÿ™‚



Fitness Regime Nutrition Tips

Cortisol soup anyone?

On Sat I spent the day learning about the parasympathetic nervous system. Another course delivered by the awesome Dax Moy. I spent the day learning about the brain and some amazing techniques that can dramatically improve range of movement + remove pain. More about that later!

We have two parts to our nervous system. The sympathetic branch which controls our stress responses. When we are exercising we are generally in the sympathetic nervous system, especially the type of training that we do which is go go go! But what a lot of you may not know, all the results we want to achieve like burning fat and getting stronger take place in the parasympathetic nervous system which is the rest and relaxation phrase.

Trouble is with all the stresses in today’s lifestyle some of us remain in a constant state of stress and completely sympathetic dominant

Meaning we never really calm down and enter the parasympathetic rest and relaxation stage

So matter how much ลตe train or diet we don’t get results ๐Ÿ™

Eating is one of the times that requires us to be parasympathetic otherwise we cannot digest and receive the nutrients from our food. If we are stressed during meal times then no matter how nutritious our meal was we may as well not have eaten it.

How may of us wolf down our food on the go, check our emails and work as we eat?

I’ve been catching myself doing this all week

This is the equivalent to having a starter of cortisol soup before every meal!

You’ve all heard me talk about cortisol right? the stress hormone that makes us crave sugary foods and keeps us fat? Trust me not the effect you want before a meal!

So before your next meal. Take a few minutes before you eat and take 10 deep breathes. Deep belly breathes from your diaphragm. I know a lot of us struggle with this as we are so used to breathing from our chest. Put your hands on your belly and you should feel it expand when you breath in. As your eating just take some time out to just enjoy your food with no other distractions. No checking emails, working or watching TV! It’s just 10 mins out of your day.

This will improve your digestive function, and stimulate the correct hormones

Meaning your digestive function will improve, you will actually absorb the nutrients from your food, improve your immune system

I’m going to be adding more of these ‘parasympathetic’ techniques to our workouts at the end of class. I’ve already seen massive improvements to my strength, power and energy levels all week. Just from a few breathing exercises!

From now on we’re all going to learn how to breathe properly!

Kat (zen master) Bryson


Boxing keeps me sane…

I’ve been doing a lot of probing lately about why you enjoy training with us

But I need more! Particularly from the mums

Here’s why I box.

For me boxing and training are what keeps me sane.


It’s no secret that I suffer from low moods. A long time ago I went through a horrible period of depression. It sucked. I cried everyday. But that’s another story (my life was shit them so it’s no wonder I was depressed!)

These days life is good but I still sometimes get overwhelmed and life feels a bit out of control. I have lists the length of my arm of things I need to do for work not to mention meals to prepare and washing/housework to get through.

Mums I really don’t know how you do it!

When I feel like this boxing is the one thing that gets me through the week.

Some days it really is a coping mechanism to avoid a meltdown. (it’s either punch stuff or cry for me!)

It clears my mind and gives me back control. When I’ve got my training in I feel like I’ve achieved something. I feel strong again and I can move on with my day….

But I’m an addict.

What about you? I hear a lot of you saying you can’t through the week without your boxing fix.

Tell me what you get out it and why?

Fill out questionnaire at https://12rounds.wufoo.com/forms/why-now/

or just drop me an email kat@12roundsboxing.co.uk

Much appreciated!


Nutrition Tips Weight Loss

Losing inches

So 1 week into diet plan and heres how my weeks panned out

Training sessions 4

Lattes 0

Hot cho 0

Chocolate mon-Fri 0

Vodka + cranberry 1 courtesy of Martin Wasson at eh boxing show last Thursday

Lindor chocolates 7

Chips 1/2 a portion

Cheat day only involved a decaf coffee, some chocolate almonds and 1/2 a potion of chips. Not like my usual binges!

So I slipped up a bit on Sun and ate some Lindor chocolates too ๐Ÿ™

but just done my measurements and I still got some results!

Overall inch loss 2 1/2 inches woo hoo. I told you this works!

Week 2 and it’s back on the food prep. Off to cook roast chicken, broccoli and sweet potato mash for tea.

New recipe for tomorrow prawn fried rice (yes rice!) training day tomorrow so a bit of carbs required.

This is really light yet filling dish.

Cook some rice then

Add some coconut oil to wok or frying pan, add 2 packets king prawns, 6 spring onions chopped, 1/2 bag rocket, 8-10 cherry tomatoes, chopped. Stir together and add juice of 1 lemon and lots of black pepper.

Then stir in rice and 1 egg.


Going to really tailor this plan for you guys next year. Can’t wait to see you all get results too!

Kat (2/12 inches smaller) Bryson

Fitness Regime Nutrition Tips Weight Loss

Eat some carbs…

Bet you never thought you’d here may say that!

When I talk about following a nutrition plan lots of people get put off as they think it means no carbs. You can still eat carbs. Just healthy low GI ones like sweet potato, brown rice and lots of veg! Vegetables are carbohydrates and also full of vital nutrients and minerals. So wouldn’t it be better to up your veg intake rather than reach for the pasta?

Last night I made the mistake of not eating any carbs all day then going training. (A combination of laziness and being unprepared) The result was I almost passed out during the session! I then had to come home and eat some muesli as I had no other carbs in the house.

Learn from my mistakes! Keep up your carb intake and especially on training days!

Kat (feeling faint) Bryson

Motivation Nutrition Tips Weight Loss

Going cold turkey

Its day two of my 28 day get back into my jeans plan.

I’ve gone cold turkey. No alcohol, no sugar, wheat or processed food.

I’m actually glad. I’m ready for it now. I’ve actually sickened myself of eating crap food and my body is craving the healthy stuff.

The hardest thing is going to be staying off those afternoon hot chocolates and lattes that have been sneaking in now it’s cold!

But the measurements have been done and all those afternoon treats have been adding up. Since the summer I’ve put on 1-2 inches on my waist, tummy and hips! In fact the only thing that hasn’t increased is my arms. Must be all that boxing!

So time to take those inches off. No more cheating and lying to myself.

Here’s my food plan for the week if anyone wants to join me


breakfast: smoked salmon and scrambled eggs

Lunch: chicken breast and Greek salad

Dinner: chicken breast and broccoli


Breakfast: Chicken broth

Lunch: spinach, onion and feta frittata

Dinner: homemade burgers sweet potato wedges and salad


Breakfast: spinach, onion and feta frittata

Lunch: left over burgers and wedges

Dinner: beef and veg chilli


Breakfast: Protein smoothie

Scrambled eggs and tomatoes

Lunch: left over chilli

Dinner: turkey curry


Breakfast: scrambled eggs and bacon

Lunch: leftover turkey curry

Dinner: salmon steak broccoli and spinach

Sat – my favourite day

cheat day!

Roll on Sat!

I will post Saturdays diary too, just to keep me honest!

Kat (no more cheating) Bryson