fbpx
Categories
Boxing tips Exercise At Home Exercise Tips Fitness Regime Mindset Motivation

What is the best workout for me?

Ever have that over whelming feeling of not knowing what class to do? What way to train? Doing everything possible then doing nothing? .
.
.
We feel ya!! Especially in this time when there are more free classes than you’ve had hot dinners and everyone’s saying that they will come out of quarantine shredded blah blah… let’s remember this isn’t a weight loss competition or the cross fit games!!
.
.To start with do something you enjoy.  Why would you chose to start running if running is something you hate?  Be nice to yourself during this crazy time.

We know that the best workout is always the one you actually do CONSISTENTLY.  So instead of thinking which workout will burn more calories, think about which workout will keep you interested enough that you want to keep doing it.

Once you’ve decided what to do.  Find a trainer that inspires you.  There are literally thousands to choose from online, find one or several that you want to tune into regularly.

At 12 Rounds we like adding a bit of fun and humour to our sessions to keep you entertained as you workout :)

So our No 1 training tip is CONSISTENCY IS KEY! With that you need to:

1. Pick you goal- make it achievable and have more than 1.  Think about how you are going to know when you reach your goal eg your clothes fit better, you have more energy, you can complete that run in a certain amount of time, you can finally do a set of press ups….Be SPECIFIC and be clear on how you will MEASURE you’re on the right track. 

2. Work out a way to reach that goal. Plan the sessions you’re going to do. Make a training diary.   Don’t overdo it though and plan rest days too.  Rest is just as important as the actual workouts, this is when the body changes and adapts. 

3. It’s a marathon not a sprint. If you don’t see results in a week that’s normal, have 4-6 week blocks and go from there.  Go back to your goals and do a check in.  If you are not on the right track after 4-6 weeks then look at what you can change.  More often than not it’s diet related as most of us find this the hardest bit to stick to, but that’s a whole other blog……

If you have any more questions, get in touch. And check out our workouts on the 12 Rounds instagram (@12roundsboxing) you might find that boxing is something that gets you hooked.

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/05/Copy-of-Dan.png[/author_image] [author_info]Chloe Montgomery is a fully qualified Sports rehabilitation therapist, Personal trainer, Level 1 England boxing coach and APPI pilates matwork instructor, armed with 6 years professional experience working with a number or England rugby players and full time at Harlequins rugby club, Chloe has firmly cemented herself in the sporting industry. Chloe has had 10 boxing bouts, which include coming second in the Haringey Box Cup 2019 and also becoming National Champion in the amateur National Development Championships 2019. [/author_info] [/author]

Categories
Exercise At Home mental health Mindset Motivation Uncategorized

10 tips to stay healthy over lockdown

Being cooped up inside for weeks on end is enough to drive anyone to a tray of chocolate brownies washed down with a bottle of wine.  With many of us off work with no routine or schedule it’s very easy to sleep till noon and console yourself with food, booze and Netflix. 

At 12 Rounds we don’t just teach boxing skills we help our members to stay fit and healthy both mentally and physically.  Promoting positive mental well being is something we are known for.  We know that movement and connection are 2 things that keep us mentally well.  For anyone who suffers from stress and anxiety, movement is key to interrupting those negative thoughts patterns.  Boxing is particularly helpful as it involves putting complex patterns together so the brain is basically given a break from whatever it is that’s causing the stress.  Let’s face it who hasn’t experienced some level of anxiety during these current times? 

We also believe that having support and feeling connected make the brain feel safe and alleviate any stress.

If you’ve been struggling to stay sane these last few weeks and feel like you’re slipping into bad habits, here’s a few tips to take on these next few weeks like a champion fighter. 

Routinefind a routine that works for you and stick to it.  Maybe you’re off work just now and don’t have to set the alarm for 6.30am.  It’s still important to have a regular time to get up and get moving, otherwise it’s too easy to become lethargic and start to see negative effects on your mental health.  Set up a routine that works for you.  It could be getting out for a walk first thing or joining an online workout to get the endorphins flowing and start the day on a positive note.

Move oftenwe all know we need to move for both mental and physical health.  Exercise doesn’t have to mean traditional gym workouts.  Do something you enjoy rather than punishing yourself. Get out walking, cycling or just put your fav music on and dance around your kitchen.  Boxing enthusiasts practice your shadow boxing in front on the mirror.  With all the free online sessions at the moment, there’s never been a better time to try something new.

 Experiment in the kitchen and try new foods and ways of cooking.  Try adding colour and spice to your meals for nutrient density.  What you want to avoid is the ‘table of beige” Beige food screams processed.  Cakes, biscuits, bread, pastries will all give you a sugar hit and leave you feeling rubbish and piling on the pounds.  I’m not saying don’t have any but just make sure you’ve got a balance of colour on your table. 

Get some sunlight.  Vitamin D is essential for not just our bones but overall health.  We absorb vitamin D from sunlight via our skin so try and get at least 20 mins a day outdoors without sunblock.  If you struggle to get enough sun time, you can take as a supplement too.

 Stay connectedtoo much alone time can be too much time in our heads for some of us.  To combat this schedule regular video calls with family and friends.  There are also a lot of online support groups that offer regular virtual meet ups. If you are someone who is shy and struggles with meeting new people, challenge yourself to move out of your comfort zone and make contact with old friends.  You may just find that you rekindle lapsed relationships through this difficult time.

Limit your sugar intakealthough it may be comforting to reach for the chocolate right now but too much sugar has a direct effect on your mood.  With so much uncertainty we want to remain as upbeat as possible right? I’m not saying don’t have treats, just be mindful of how much sugar you are consuming and chose healthier options.  eg 70% or above Dark chocolate contains much less sugar and even has a higher protein content than confectionary bars. Try and get your sweet fix from natural source like fruit or raw honey which have a nutritional advantage too.  Also processed sugar has a negative effect on your immune system.  Something we definitely don’t want right now. 

Switch off your devices in the evening  do you find that your struggle to sleep, wake up feeling tired and un-rested? It may be that the EMF (electro magnetic frequency) of your lighting and devices is interfering with your sleep.  Our bodies need darkness to stimulate melatonin needed for sleep.  When we fall asleep with TV, laptops, phones and lighting still on the electro magnetic frequency causes us to release stress hormones cortisol which interferes with the quality of our sleep.  It also stops our bodies doing their jobs and fully repairing us as we sleep.  Turn off your devices, lower the lighting and relax before bed to get the most out of your 8 hours.

Sleep more – most of us generally don’t sleep enough and the benefits of sleep are endless.  All your bodies systems regenerate during sleep, including your immune system.  Getting a good nights sleep is also essential if you are trying to stay in shape.  What better way to spend time than to catch up on those extra zzzz’s Try just getting to bed an hour earlier to reap the benefits.

Plan your food shop  Ever went food shopping hungry and come out the supermarket with no actual meals but a lot of treats?  It’s easy done!  If you want to successfully eat well over lockdown it’s essential to plan your meals.  Choose some new recipes and then go to the supermarket intentionally to get those ingredients.  Get in and out avoiding the biscuit aisle and you’re on to a winner. After all who really wants to spend any longer than necessary in supermarket at the moment anyway. 

Laugh – research shows that laughter is good for the immune system and of course promotes positive mental health.  Again get intentional with it.  Start your day with your favourite comedy podcast, watch re-runs of all your old fav funny movies.  Get those laughter endorphins flowing to get yourself in the best mindset to stay positive through this strange time.

Categories
Uncategorized

Why online PT is working for me

Even as a trainer myself, consistency is something I’ve always struggled when exercising.  When I’m feeling motivated it’s easy.  I will quite happily plan my own workouts.  But it’s the days where I feel tired, where life’s got in the way, where I’ve prioritised business, clients, family….and have no energy left for myself.  On those days it’s too easy to say fuck it I’ll train tomorrow.  And all too often tomorrow is exactly the same and before I know it it’s been a week since my last workout. 

I’ve always enjoyed working 1-1 with a trainer.  I love just being able to switch off my brain and hand the controls over to someone else.  I love the connection too. Sometimes it’s just someone else checking in on you and asking how you are makes such a difference.  And being accountable to someone else really works for me.  Even when I’m tired and not feeling it, if I’ve booked someone else’s time I will show up whether I want to or not.  Now as a new mum I have even more pressures on my time so prioritising myself is harder than ever. 

I wasn’t sure about online training to start with.  To be honest I didn’t think it would have the same effect.  But I’ve been pleasantly surprised.  And let’s face it right now we don’t exactly have other options.  

For the past 3 weeks I’ve been doing online PT sessions with Chloe Montgomery 

It has been exactly what I needed right now.  I feel fitter, healthier and stronger and also just pretty damn good about myself myself as I’ve religiously stuck to my 3 sessions a week.  I’ve also had a tailored approach to help my post natal body regain strength.  As well as being a boxer, Chloe is a certified S&C coach and keeps a watchful eye on my form during our sessions.  As a new mum I’ve definetly benefited from taking things down a notch and working on some basic functional movement to regain my core strength (something I struggle to do on my own as I lack patience and rush straight to HIT training) 

So all in all I’ve found it to be a massive help in both my physical and mental health over this crazy time.  If you are struggling to get into a consistent exercise routine, find that you cheat yourself a little joining insta live sessions (let’s face it, who works to their max when no one can see you?) 

Or if you just want to feel better about yourself and feel a small sense of achievement while we are stuck in lockdown, I’d highly recommend having an online trainer.  You can book a discounted session packs with Chloe or any of our other trainers.  Just email the team with a bit about your goals and availability to organise some sessions.

Just think you could be leaving lockdown fitter, stronger and feeling good too!

Privacy Preference Center