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Coach intro – Meet Greg

Welcome Greg White to the 12 Rounds Team.  

We are delighted to welcome Greg White to the team as head of boxing.  

Greg White is a highly acclaimed professional boxing coach and trainer, known for his exceptional expertise and unwavering dedication to the sport. With an impressive career spanning several decades, Greg has established himself as a prominent figure in the boxing world, guiding numerous aspiring athletes to success in the ring.

Greg’s passion for boxing ignited at a young age, and he quickly realized his talent for not only mastering the sport but also imparting his knowledge to others. His relentless pursuit of excellence led him to train under some of the most renowned boxing coaches, acquiring a wealth of technical expertise and strategic insight along the way.

As a result of his unparalleled skills, Greg has had the privilege of coaching and mentoring a wide array of boxers, ranging from amateurs seeking to fine-tune their skills to seasoned professionals aiming to reach the pinnacle of their careers. His coaching methods emphasize discipline, perseverance, and mental fortitude, enabling his students to achieve their full potential both inside and outside the ring.

Greg’s exceptional coaching abilities have garnered attention from various media platforms, including television. One of the highlights of his career was being featured on a popular television show alongside the charismatic actor and boxing enthusiast, Idris Elba. Their collaboration showcased Greg’s expertise and training techniques to a global audience, further solidifying his reputation as an elite boxing coach. Beyond his work with individual athletes,

Greg is also a sought-after speaker and motivator, delivering inspiring talks and conducting workshops on the importance of physical fitness, mental resilience, and personal development. His charismatic personality and ability to connect with people from all walks of life have made him a respected figure in the boxing community and beyond.

In addition to his coaching endeavors, Greg White is actively involved in philanthropic initiatives, using his expertise to promote boxing as a means of empowerment and personal growth, particularly among underprivileged youth. He firmly believes in the transformative power of sports and strives to make a positive impact on the lives of those he encounters. With his unwavering dedication, vast knowledge, and proven track record of success, Greg White continues to make a significant contribution to the world of boxing, shaping the next generation of talented pugilists and leaving an indelible mark on the sport he loves.

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Reclaim your fitness routine – how consistency guarantees results

boxing fundamentals

As the sun sets on those blissful summer days, it’s time to shift our focus back to our fitness goals.
While lazy beach afternoons and holiday indulgences might have disrupted our routines, the transition to autumn presents an exciting opportunity to recommit to our fitness journeys.
Embracing routine and consistency can work wonders for our physical and mental well-being, and there’s no better time to get back on track than now.

The Summer Effect: A Break from Routine:

Summers laid-back vibe often tempts us to take a break from our regular exercise regimens. BBQs,
beach trips, and social gatherings may have taken priority over gym sessions. But now that the
season is changing, it’s time to reflect on the benefits of routine and get back into gear.

 

The Power of Routine and Consistency:

Achieve Your Goals: Whether you’re aiming to shed those extra summer pounds or build lean
muscle, routine and consistency are your best allies. Consistent exercise helps you make steady
progress towards your fitness goals, providing visible results that boost your confidence.

Physical Health: Routine workouts enhance cardiovascular health, strengthen bones and muscles,
and improve flexibility. Regular exercise also supports weight management and helps prevent
chronic diseases, making it an investment in your long-term well-being.

Mental Well-being: The connection between exercise and mental health is profound. Engaging in
consistent physical activity releases endorphins, those "feel-good" hormones that combat stress and
anxiety. Establishing a fitness routine can contribute to better mood stability and mental clarity.

Enhanced Discipline: Consistency in the gym spills over into other aspects of your life. The
dedication and discipline you develop through regular workouts can positively impact your work,
relationships, and overall outlook.

Accountability: Joining group fitness classes or workout buddies can add a layer of accountability to
your routine. When you know others are counting on you, you’re more likely to stick to your
commitments.

Tips to Reestablish Your Fitness Routine:

Set Clear Goals: Define what you want to achieve – whether it’s losing a certain amount of weight,
improving your stamina, or mastering a particular exercise.

Plan Your Workouts: Schedule your workouts just like you would any other appointment.
Consistency starts with making exercise a non-negotiable part of your day.

Start Slow: If you’ve had a break from regular exercise, don’t rush into intense routines. Begin with
moderate workouts and gradually increase intensity to prevent injuries.
Diversify Your Routine: Keep things interesting by incorporating various exercises – from boxing to
strength training to yoga. This variety not only prevents boredom but also targets different muscle
groups.
Nutrition Matters: Pair your fitness routine with a balanced diet. Nutrient-rich foods fuel your
workouts and aid in recovery.
Stay Hydrated: Adequate water intake is crucial for optimal performance and recovery. Keep a
water bottle with you throughout the day.

When it comes to reigniting your fitness routine after the summer, boxing emerges as a standout choice. Not only does it offer an effective full-body workout, but it also brings a plethora of additional benefits that make it a holistic fitness option. Boxing helps you build strength, endurance, and confidence as you challenge yourself physically and mentally. It’s not just a workout – it’s an opportunity to learn a valuable skill that can empower you in various aspects of life.    Beyond the physical gains, boxing is a stress-busting powerhouse that improves your overall well-being. What’s more, stepping into 12 Rounds opens doors to a vibrant community where you can make new
friends and experience the camaraderie of a supportive fitness family.   

So, lace up those trainers, wrap those hand wraps, grab your gym bag, and take the first step toward
a fitter, healthier you this September.

Your body and mind will thank you!

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Fitness Regime Mindset Motivation Uncategorized

Why you shouldn’t wait for the perfect time to start

Something I was thinking about the other day was how we are always waiting for the perfect time to start.

Whether it’s starting a new job, a new relationship or a new fitness routine, we tend to wait for the circumstances to be right.

But life doesn’t work like that.

It’s very, very difficult to find that perfect time.

There’s always going to be stress at work

There’s always going to be a lot going on

It’s always going to be someone’s birthday or wedding.

When we wait for things to be perfect, we never actually start and make those changes.

And we miss out on all the good things that come from starting something new.

it can even be detrimental to our self esteem when we keep saying we are going to do something but don’t actually take the action.  We start to mistrust ourself as we don’t believe what we say.

So if you needed some motivation to start something – this is it.

Don’t wait for the perfect time.  Once you’ve made the commitment, you’ll make it work.

Your future self will thank you.

Love Kat x

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How NOT to become an obesity statistic

The other day I had a late start. I was in my living room with morning TV on in background as I
planned my day.

I’m not sure what was on, Good Morning Britain I think – I wasn’t paying full attention.

Then I heard the headline.
It is predicted that half of the world’s population will be obese by 2035.
It made really made me think.
Is this how bad our convenience lifestyle has become?

I mean, there are gyms opening on every corner so how can this be possible?
I believe it comes down to the following:

 Poor nutrition – grabbing high calorie and low nutrition foods on the go.
 Convenience culture – we can have even a loaf of bread delivered. There’s very little we
must leave the house for these days if we don’t want to.
 Screen time – we spend so much time looking at our phones instead of moving. We watch
other people moving on Instagram, yet it seems to do very little to inspire us to move
ourselves.

This is worrying. Not only is if impacting on our physical health but think about the effects on mental
health too.

Point 1.

The food we eat has an impact on both physical and mental health. We’ve all experienced the sugar
rush and then the crash from highly processed food. The lack of nutrients impacts on our gut health
which then impacts on our serotonin levels – meaning we have less happy hormones.

Point 2.

I don’t need to say much about sedentary lifestyles. It’s pretty obvious how lack of fresh air and
movement makes us feel. If we want to feel good, it’s essential to move our bodies.

Point 3.

Screen time. Yes, it is addictive. We get a dopamine hit whenever we scroll and get likes and
notifications. But it’s not real. It’s short lived and is likely to leave us disconnected and unfulfilled.
As humans we need real connection just like we need oxygen.

In my mind the solution is simple, it just takes a bit of self-awareness and discipline.
Step 1. – grab an apple
Step 2 – get yourself booked in for a class at 12 Rounds where you’ll get movement AND real
connection. Walk there if you can.
Step 3. Leave your phone at home.
Do those 3 things and you and you are guaranteed to feel good. And avoid becoming an obesity
statistic.
If you need help to get into a consistent exercise routine, we have a new batch of courses and
classes starting post Easter.
Time to stop scrolling and start doing folks!

 

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Boxing tips Mindset Motivation Uncategorized white collar

Getting Comfortable with Punches coming at you

Are you thinking about training to fight?

Our January Fight School intake have started training!

If it’s something you are interested in, this is the time to consider signing up for our next fight school as places go fast.

Here’s a bit more about the programme from coach Anthony Young.

Nutrition and Mindset 

We want to help you get in shape, but we also want to teach you how to do it the right way. Our
nutrition and mindset workshop will help you learn how to eat healthily without depriving
yourself, how to set realistic goals for yourself and your workouts, and how to build a strong
inner core that can carry you through any challenge life throws at you.

Conditioning – becoming comfortable with punches coming at you and preparing your body and mind for
combat.
Conditioning is the first stage of fight camp and it’s about getting your body used to the rigours
of boxing. Boxing is an extremely intense sport, so this initial phase allows you to acclimatise to
the movement required for fighting and allows you time to adjust your diet before cutting weight,
if required, for a fight.
At this stage, conditioning involves learning how to move in a ring as well as doing
cardiovascular exercise such as boxing specific drills, running, cycling or swimming in order to
improve endurance. It also involves strength training circuits including exercises such as squats
and lunges in order for your body’s muscles and tendons to get used to the high intensity nature
of boxing.
During the conditioning phase, our tech sessions are spent getting accustomed to having
punches thrown at us. This can be a daunting prospect!
For many of us, it’s easy to get caught up in the idea that boxing is all about hitting other people.
But what we’ve found is that the real value of boxing comes from learning how to defend
yourself—and that means knowing how to take a punch.

You can’t learn to swim without getting wet… and you can’t learn to box without getting hit.

So we start off by working on our defensive skills, which means learning how to use our hand
defences and to move our head, once comfortable avoiding punches we’ll work on
counterpunching. This gives us an opportunity to focus on what’s going on without getting
overwhelmed by our own fear of being attacked. We gradually build up our intensity with each
session until we’re ready for more advanced techniques.
The overall aim of this stage is to get your body and mind used to the demands of boxing so
that you’ll be able to train harder and longer without getting injured.

Do you want to understand how to eat for weight loss or to maximise your performance?
Perhaps you’re confused by all the trending fads: low fat, low carb, keto, intermittent fasting
etc… What is really the best way to eat? In our nutrition and mindset workshop you will learn the
principles to keep things simple. This session will provide all the info you need to get your
nutrition on track and explain the importance of mindset and why you need to do the brain work
too.

The workshop will include an interactive session where you can ask questions and get
answers from our experts. You will learn: What is the best way to eat for weight loss or performance?
What does macronutrient breakdown mean?
What are good fats and bad fats?
How much protein do I need and what are some good sources?
How often should I eat and how many meals per day should they be split into?
What, if any are the benefits of ‘fasting’ (intermittent fasting)?
Do I need to take supplements (pre workout, BCAA etc…) in order to train harder & longer
without getting injured?

The second phase of a boxer’s training is the skill development stage. This is when you begin to
learn the “moves” that will be used in competition, such as combination punching and defensive
manoeuvres. We will produce a blog post around this topic at a later date.

Conclusion
We are very excited to have a busy and enthusiastic group undertaking the current programme, who fill fight in The Clapham Grand on Thus 16th March.  This group are about to embark on a journey of self growth as well as becoming unbelievably fit and honing their boxing skills.  There is no greater challenge than getting into the ring and overcoming your own fears as well as taking on an opponent.

If you think you are up for the challenge and you would like to join our next intake starting in May, apply at the link below and we will be in touch.

Apply Here 

Thank you for reading.

 

Categories
Boxing tips Exercise Tips Fitness Regime Motivation

Benefits of Pad work

Pad work is an effective training method used to help get boxers fight ready, but did you that
know it has heaps of mental and physical benefits for people of all ages and fitness levels?
Check out our top 5 benefits below:

1. It helps to reduce and/or manage stress
 
It’s no secret that exercise causes the release of endorphins, the feel-good hormones! It’s
also a great mood booster generally, it works as a form of meditation, and improves sleep.
All of which helps to reduce and manage stress.
When you’re focusing and pushing yourself through a couple minutes of high-intensity
punching, you don’t have much mental space left to worry about work or stress about
relationships. Punching the pads can help you release any pent up negative emotions you
might be storing, so if you’re not in a great place, it is a great way to transform your mood.
Trust us, those endorphins will be flowing for hours after your workout too!

2. Improves Hand-Eye Coordination

If you have good hand-eye coordination, you’re likely to have quick reflexes and reaction
times. This is an important skill to work on, especially as we age, as coordination and
balance become compromised, increasing the risk of falls.
Pad work is a fantastic way to improve your hand-eye coordination because when you’re
hitting the pads, you must be able to see, react to, and hit the constantly moving and
changing target. Pads provide a much smaller target (than a bag) so require maximum
attention from the boxer to punch on target. It is therefore a must for anyone wanting to
develop their accuracy in boxing.
It’s certainly challenging, but with practice on the pads, your hand-eye coordination will
improve considerably!

 3. It improves your cardiovascular fitness 
Cardiovascular exercise is any vigorous activity that increases your heart rate and
respiration and raises oxygen and blood flow throughout the body while using the body’s
large muscle groups. Cardio offers a plethora of benefits from reducing health risks to
lowering blood pressure.
The combos strung together in pad work effectively ramp up your heart rate in a short space
of time. It is a high intensity, low impact form of interval training that is guaranteed to improve
your stamina and fitness levels. Punch your way to a healthy heart at 12 Rounds Boxing!

4. Improves Total Body Strength

All that jabbing and hooking requires a surprising amount of strength! Participating in regular
pad work sessions will lead to a significant increase in body strength in a fairly short period
of time!

5. Increases Muscle Mass and Promotes Weight Loss

As pad work simultaneously decreases fat mass and increases muscle mass, it is great for
both weight loss and improving body composition!
It perfectly combines muscle-building, strength training moves and intense, calorie-burning
rounds of cardio. Regular pad work sessions will therefore result in changes to your body
shape whilst helping you shed those unwanted pounds – win win!

6. It’s a fantastic mental workout too!

Rest assured pad work isn’t just a great physical workout. It’s also fantastic for improving
concentration and cognitive skills, as the boxer is required to remember punch sequences
and link combinations which is a tough mental workout!

7. It’s the fastest way to improve technique

Lastly, it is one of the fastest ways to improve technique due to the one-on-one time with the
coach. So if you’re looking to step into the ring or want to perfect your angles and punching
technique, hitting the pads is a non-negotiable!

Essentially, pad work is a fun and versatile way to improve fitness for people of different
ages, strengths and fitness levels! Give it a try soon at 12 Rounds Boxing!

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To nourish – is to flourish

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Guest post by Max Fraser at of REAL – Power of One (www.realpowerofone.com)

While on a journey East (from West London), to The Troxy last week, a colourful billboard
caught my attention. It said: To nourish – is to flourish. As this advert was attached to a
building site, I initially took it in the context of the flourishing community that this building
would soon be proud to house. As I hovered at the traffic lights staring back at the
billboard, the message landed in the most resonant way. Light bulb moment – I had my
next instagram slogan sussed. Since then, the notions ignited by that initial phrase have
travelled various corridors of exploration and it now forms the basis of September’s blog.

If you like something, you will be good at it – If you are good at something, you will like it. I
have paused previously to deliberate on which way round that cause and effect statement
should be, but I think you’ll agree – it doesn’t matter. And there it is; in all its simplicity. Find
something you like and never look back, as everything else will fall into place.

If only it was that simple. How lucky are those people who are doing what they love! How
did they know that was what they wanted to do and how on earth am I supposed to know
what I want to do, were the questions I and so many face when growing up. Faced with
not enough options, too many options, the pressure to comply (with peers or parents),
wanting to follow in someone’s footsteps and simply to make ends meet are all very real
drivers towards an unfulfilling journey. But as much as it’s good to have and end to journey
towards, it is always the journey that counts. And in order to have a fulfilling journey, to find
what we love, we have to engage, take a risk and explore before we can land on a place
that reciprocates our gifts. To anyone yet to ignite their passions, it can happen at any turn.
Just keep saying yes to things that feed you, however small or obscure.

When you follow what you love doing, you will find reciprocated passions. It is this
feedback that lands us where we need to be. There’s no longer a need to ‘fit in’, we’ve
found ourselves. A peak experience exists that is universal to the human condition. This
experience is underpinned by a feeling of oneness with an activity, a loss of self-
consciousness, and deep joy in the process.

Motivation is now intrinsic; we turn up early, we practise after class, we begin a pursuit of
constant improvement for the love of our game or vocation. We realise how much more
there is to learn, which is humbling. We become better students and we want to include
anyone whose inclination is to pursue the same journey.

It’s important to recognise that what we love can co-exist with a career. What we love to do
doesn’t always have to feed us financially. What we love to do can be a perfect counter-
balance of meaning and purpose vs our day-job, so-to-speak.

When imbued with meaning and purpose, our self-worth and self-efficacity are high. We
have every confidence in what we are doing and any hurdle is a challenge we are happy
to accept. Life never runs smooth for long.

Motivation comes from activation. While many of us have sat, perhaps in despair, doing
our best to illicit the motivation required to ‘finish the job’, there is no better way to do it
than by doing, even if that means progress is slow. Progress breeds progress, which is
where confidence comes from. Once you’re moving, then it’s easier to keep moving.
Getting to the gym is the hardest part.

Doing what you love will sustain your resolve from setbacks, becoming vain or bitter. Keep
your interests alive and don’t neglect your talents, they are a real possession in the
changing fortunes of time.

Do what you love, love what you do and pass it on.

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Meet Anthony

[et_pb_section fb_built=”1″ _builder_version=”3.22″][et_pb_row column_structure=”1_3,1_3,1_3″ _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https://12roundsboxing.co.uk/wp-content/uploads/2022/09/IMG_7641.jpg” title_text=”IMG_7641″ _builder_version=”4.6.5″ _module_preset=”default”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https://12roundsboxing.co.uk/wp-content/uploads/2022/09/IMG_7636.jpg” title_text=”IMG_7636″ _builder_version=”4.6.5″ _module_preset=”default”][/et_pb_image][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_image src=”https://12roundsboxing.co.uk/wp-content/uploads/2022/09/IMG_7635.jpg” title_text=”IMG_7635″ _builder_version=”4.6.5″ _module_preset=”default”][/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]As the gym is now quiet, Kat has suggested that I write a blog post for our website about my
experiences so far with 12 Rounds. Until today I hadn’t even read a blog post, let alone written one!

Hopefully by now most of you would have met me, if you have, I’m sure that you would have formed
some kind of opinion of me, and I do hope it is a positive one?

I’ve been coaching for a long time… since retiring from professional boxing in January 2009 I’ve

coached at various amateur boxing clubs. Initially I coached at my childhood club, Crawley Amateur
Boxing Club.  That gym is truly my happy place, there is something about the place that I can’t
adequately put into words. As a child and then a young man it was the place where I felt safest and
most able to be my authentic self. Even now as a 38-year-old man I get this incredible sense of being
completely at peace when I enter Crawley Amateur Boxing Club.

After relocating to Epsom and starting a family, I opted to volunteer at the local boxing gym because
making three round trips per week to Crawley was starting to wear on me. The way it was run was
completely different from what I was used to, and I thought the sparring sessions were more like
battles between sworn enemies than a way for boxers to learn from one another. In my opinion,
sparring should primarily be utilised to put what has been learned in training into practise rather
than an attempt to beat each other senseless. Hard, competitive sparring is sometimes necessary,
but by no means every session. At Epsom, I didn’t think my coaching approach fit well, so I decided
to move on.

I had met Keith Hawkins on a coaching course, and since Smallholdings Boxing Club was just
launching, he came to me and asked if I would like to come work as a coach there. We had a
successful start, with our boxers winning something like their first 10 bouts. The defeat was bound
to come soon enough but we thoroughly enjoyed that undefeated spell while it lasted.
George Brown, my amateur boxing coach, and the closest thing I ever had to a father figure, moved
from Crawley to run Battlebridge Boxing Club. Since it was only a 10-minute drive from my house, I
leaped at the chance to go with him. Prior to Battlebridge's closure due to the COVID 19 Pandemic, I
was a coach there for around 7 years.

I have learned from working with numerous coaches, that ego can be a big issue in boxing gyms,
especially among trainers. If someone has a different method for doing something, men in
particular, seem to perceive it as a personal slight. As a result, I expected some opposition to my
viewpoints and ideas when I started working at round 12. To my surprise, everyone was really
receptive to my suggestions for improvement and new ideas. There is such a fun and vibrant
atmosphere in the gym, and I love spending time here.

Although I haven’t yet trained all of the members, everyone I have met have been fantastic.
Everyone who trains here is upbeat, and the workouts are always enjoyable. As a coach, although
given an outline as to what is to be included in the sessions, there is plenty of autonomy, allowing
each coach to get creative and let their unique personality shine through. The atmosphere at the
gym is cheerful. Members and staff enjoy interacting with one another and people are treated more
like friends than clients or colleagues. I think I’ll be very happy here hopefully for a long time.

 

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2022/07/IMG-0278-Crop-scaled.jpg[/author_image] [author_info]Anthony Young, boxing coach [/author_info] [/author]
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28 day challenge

‘I used to meal prep like my life depended on it. ‘

Todays blog is about nutrition.  Something I used to be very into.  Throughout my 30s I was always trying to lose weight.  I read/studied everything I could on how to eat for weight loss.  To cut a long story short I became obsessive about it.  On the weekends I would meal prep like my life depended on it.  Making sure I had healthy food at all times was essential as god forbid I got hungry and ate some chips. 

That approach didn’t work for me as what I didn’t know was the amount of stress I put on myself was completely counterproductive.   I never did lose the weight and I was pretty miserable too.  

Now I realise as what the body and mind need is balance.   

I stopped stressing about what I ate, learned about the nervous system and how to relax and guess what? My body found a balance and my weight stabilised.  

So what’s the problem I hear you ask? 

As I stopped worrying about losing weight my bad habits started to creep back in.  At first was just a few biscuits here and there, then, crisps, takeaways.  I’ve even eaten McDonald’s in recent times which is something I swore off since my 20s…. 

I have no problem with any of these things in moderation.  In fact one of the best things I learned through my nutrition education is the 80/20 rule.  Eat well 80% of the time and the body can cope with a little bit of the not so good stuff. I was getting closer to 20% healthy, 80% not so great food.  Chips, toasties, crisps and biscuits had become my go to. My diet had become what I used to warn against – beige – carb heavy with little nutrition.

I’ve been coasting along like this for a while now and I’ve decided things have to change.  I have a new motivation.  Health  I want to be healthy and stay well for my daughter. 

I don’t want to be obsessive about what I eat like the old me.  What I want is to be better.  

  • I want to eat a balanced diet and add more nutrition to my meals.  
  • I want to allow myself the odd treat but ensure it is a treat not a everyday occurrence (eg.  no more biscuits for breakfast) 
  • I want to have more energy and feel good.  

All these things are easily achievable it just means getting organised and changing some habits.  Having studied how the brain works and how we create patterns and habits, I’m well equipped to do this.  

What I’ve decided to do is give myself a 28 day challenge 

  • 4 weeks of conscious eating and improving my nutrition 
  • Re-establishing good eating patterns 
  • Increasing my protein and eating more vegetables.
  • decreasing the biscuits and crisps.  

The reason I’m sharing this with you is that I’ve had quite a few members ask me about nutrition recently. 

So I’ve decided I’m going to run this as a group challenge.

As you all know from the success of our training programmes, being part of a group programme greatly increases your chances of success.  It gives you structure, accountability and it’s just more fun. 

So if you too want to eat better and feel you can join me throughout July on my 28 day challenge.  

There is a small cost of £30

What you’ll get: 

  • A healthy eating PDF guide 
  • Weekly emails giving you tasks, recipes and shopping plans 
  • Full support through a private Facebook group. 
  • Weekly accountability check in.

I can’t promise you will lose a stone or dress size (you likely will lose some kgs but this is not the sole focus) 

What I can promise is that you will feel better, have more energy and you have a better understanding of healthy eating, empowering you to make better choices. 

Who’s in? 

Sign up at the link below 

ps you will need a Facebook account for the support group.

 

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MENTAL BENEFITS OF BOXING Guest post by REAL

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As a buisness 12 Rounds is very much a supporter of mental health awareness.  Founder Kat has spoken and written about this a lot.

The post below is a guest post from Max Fraser, of REAL; High-performance sportswear, inspired by boxers and it clearly outlines the benefits of boxing on mental health.

 

Boxing is as much mental as it is physical. At the very highest level of competition, the difference between winning and losing is the fighter’s mentality. Both boxers will be physically primed to endure 10-12 rounds of explosive exertion. The physical conditioning and preparation for a fight is very much in the control of the boxer; this is the easy part. Preparing mentally is far harder. When the bell rings, can you control your adrenaline, retain composure under fire, with the confidence to resist intimidation or self-doubt, harness fear and project it on to your opponent, with the depth of desire to fight through the pain.
At any level, competitive and non-contact boxing training brings untold physical and mental benefits. This article focuses on the mental benefits of non-contact, recreational boxing.

1) Empowerment
Learning how to punch properly and unlocking your full power is an awakening. The moment you hear a full volume smack of your glove hitting the pads or bag, the exhilaration will have you hooked. Then learning how to harness your power while throwing bunches of punches gives your confidence a great lift and this transfers to daily life, boosting self-efficacy and the ability to deal with challenging situations better.

2) Uplifting
There are four things that can lift mood; a sense of achievement, enjoyment, closeness to others and somethings that’s beneficial to the body. Boxing has all four. It’s inclusive, social and something to look forward to. Whether it’s in a class, hitting the pads or holding someone’s feet while they do sit-ups, you’re never doing this alone.

3) Combat Depression and Anxiety
A spike in physical activity releases neurochemicals like endorphins and neurotransmitters such as dopamine, serotonin and norepinephrine. Endorphins are nature’s pain killer and act like a blissful sedative; serotonin regulates mood, dopamine signals reward and noreprinephrine enhances alertness, helping you focus. This cocktail of neurochemicals and transmitters drives communication between brain cells to better regulate physical and emotional health.

4) Stress Relief
Boxing is a proven way to de-stress and ease tension – hitting things is both fun and therapeutic. Exercise releases norepinephrine (a neurotransmitter) improving cognition and clarity of thought clouded by stressful events. Central and sympathetic nervous systems work together, improving the body’s ability to respond to stress. Exercise further helps balance stress hormones like cortisol and adrenaline.

5) Active Meditation
When your body is busy, your mind is distracted and free. Co-ordinating combinations while trying to hit a moving target, takes focus and one has to be entirely present. This distraction is a break from the outside world and clears the mind.
At whatever level you’re boxing, it will put you on the edge of your physical comfort zone and this is where we grow. Each time you push one more inch, there is a cascade of mental benefits. The body only achieves what the mind believes.

Article by Max Fraser, Founder of REAL
High-performance sportswear, inspired by boxers.

www.realpowerofone.com

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