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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? .
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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!!
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.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]

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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
Boxing tips Exercise At Home Exercise Tips Fitness Regime Motivation Uncategorized Weight Loss

7 Essential Exercises to Build a Boxers Physique

Strong beautiful boxer.

Want to know how to get the body of a fighter?  Todays blog comes from guest writer Jamie Stewart at www.warriorpunch.com

Fighter’s bodies make the average guy (or gal) on the street extremely envious. I mean, these guys walk around cut up while packing serious muscle. A fighter’s body is the epitome of fitness and good health; strength, speed, flexibility, functionality – it’s all in balance.

Getting a body that is muscular and combat ready requires hard work, but it isn’t out of reach for the average Joe. Even if you never have any intention of stepping into the ring, it’s still possible to have a physique comparable to these modern day gladiators.
And you don’t need any specialist training or fancy equipment; you can get ripped by doing simple bodyweight exercises. Stick to the basics, and do the basics well.. just like boxing.
The following seven exercises are the bread-and-butter of any fighter’s routine. They’re not glamorous – and you’ve probably done them a thousand times before – but they are highly effective. If they’re not already part of your routine, you know what you’ve got to do.
The Dreaded Burpee
Everyone’s favourite… not! Although you may cringe whenever your coach shouts the dreaded B word, there is no better body weight exercise for building stamina and burning calories.
You should be grateful for the punishment (honestly), as this whole-body movement works several major muscle groups while building the cardiovascular endurance required to go the distance in the ring.
Squats for Punching Power
With boxing being all about an exchange of fists, the legs are often neglected and replaced with upper body strength development. Leg training is often substituted for press ups, sit ups, or training that has a more direct payoff for the fight game, such as smashing pads and bagwork.
However, strength conditioning for the legs will provide that strong and stable base required to absorb punch impact while also loading power into your punches. Yes, power is generated through the torque in your shoulders and hips, but it also comes from pushing off the ground. Uppercuts would be nothing more than a slap without the upward thrust generated by the legs.
Add squats to your routine, and you’ll notice the difference in your balance and power.
Get Explosive with your Push Ups
Push ups work way more than just your arms as they also engage your chest, back, shoulders, and core. They’re part of every boxing coach’s arsenal and rightly so. They help to build upper body strength and that all important arm endurance required for the sport.
But if you want maximum impact from push ups, try clapping push ups. This plyometric exercise mimics the explosiveness of punching instead of the longer time under tension associated with weight training. The result? Snappy, knockout punches!

Muay thai fighter doing push ups - Coach training his athlete for a boxe match - Sportive men working out in a martial arts gym

Build Highly-functional Upper Body Muscle with Pull Ups
Pull ups suck at first, but it’s worth persevering as this compound exercise utilises nearly every muscle above the waist.
Using your body weight as resistance is highly effective for building lean, functional muscle. Meatheads that are all about loading up the barbell on the bench press may have an inflated chest and be gym strong, but it comes at a price; mobility. As a boxer, you want to pack power behind your shots but remain supple; which is where pull ups come into play.
Sit Ups – My Arch Nemesis
If there’s one exercise I hate, its sit-ups. There’s no pain like the crippling pain you get from crunches. Yet, as much as hate sit ups, I regularly do them.
A strong core is vital for boxing. The muscles in your stomach and back are responsible for generating a lot of the force behind a punch, and mid-section muscles are also necessary for absorbing body shots.
Make sure you do every variation of sit ups you can think of to target the upper, mid and lower stomach muscles as well as the obliques.
Improve Footwork with Jump Rope
There’s nothing like jumping rope for building endurance, cardio, cutting weight and improving coordination. Jumping rope builds the fast twitch muscle fibres in the calves which leads to an increase in responsiveness and faster footwork.
Varying the intensity of jump rope also means you can use it as a warm up and cool down, or a frantic, calorie-burner between rounds.
Are You Doing Your Roadwork?
While it takes you away from fight training, road work (or running) is still one of boxing’s most essential training tools. Roadwork is imperative for fight conditioning. Fail to put in the miles, and you’ll be gassed in round two on fight night.
To get the most out of your roadwork, you need to vary your intensity and duration. That means doing those slow and steady five mile jogs in the morning as well as hill sprints. Including both aerobic and anaerobic training will prepare you for the rigorous energy demands of a fight.
Wrapping It Up
Contrary to what you or anyone else thinks, it is possible to have a boxer’s physique without having it out in the ring. Building lean, functional muscle is as simple as performing these movements properly, frequently, with high intensity, and of course, while sticking to a healthy diet.
If you want to get the most out of these exercises, my advice would be to combine them all in a circuit. High Intensity Interval Training (HIIT) is the fastest way to carve out the body of a fighter.
Author Bio 
Jamie Stewart is a muay thai fighter and boxing enthusiast with a passion for martial arts and fitness. When he’s not training, he likes to write about martial arts, health and fitness, nutrition, and mindset.

If you would like to learn more, you can find him blogging at www.warriorpunch.com.

Categories
Exercise At Home Exercise Tips Fitness Regime Weight Loss

Kat helps Caprice stay in shape for the spotlight!

Kat has worked with celebrity model and business woman Caprice for the past 2 years.  Kat uses high intensity weight training to keep Caprice looking super tonned and fabulous.  Sessions last just 30 minutes however the intensity is kept high and the rest periods short to give Caprice a very effective all over workout.  The results speak for themselves!

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