Boxing tips Latest Motivation

Building the foundations

Fundamentals is an integral part of boxing. It’s the foundation on which your style is built on.
Think of it like a house. Before the house is built, the foundation must be laid first. It has to be strong and sturdy or the house will crumble.

Fundamentals can be broken into 3 parts:
[ ] Footwork
[ ] Balance
[ ] Technique

Footwork is an essential part of boxing. It gets you in and out of range. Its also part of your defence, gets you out of trouble.

Balance is an overlooked fundamental. When you throw a punch, you must be able to transfer your weight, turn your hips and deliver your power. You can’t do that without being balanced.
Balance isn’t only about delivering a punch, its also about accepting one. You will be able to absorb a punch much better if you are balanced.

Technique is about slowing everything down, focusing on the technical aspects of boxing and understanding the mechanics of how things work.

Its imperative that you are competent in the basic fundamentals before you enter the ring/start sparring.
All the advanced techniques you will no doubt progress too, will be built off the fundamentals you were taught at the start of your boxing journey.

I love teaching the fundamentals because I really enjoy watching the progression and growth over 4 weeks. It’s amazing what you can achieve in just 4 weeks, not only in terms of boxing technique but in fitness and confidence too.

You can find Scott teaching Fundamentals Mon and Wed evenings and he’s also available for 1-1 Personal Training.

Boxing tips Fitness Regime Latest Motivation Uncategorized white collar

New coach in the house

At 12 Rounds our focus on real boxing technique is something we are very proud of.  Teaching our members skills by nailing the basics from the ground up is a big part of our ethos.  To learn to box properly is an art form, you must get your balance, footwork and hands all working together to throw basic combinations before you can progress.

We also believe that the best people to teach you are those who’ve walked the walk themselves.  Our trainers are all competitive boxers and Thai boxers and we are very pleased to welcome new coach Scott Smart to the team.  Scott comes with vast boxing knowledge and experience with over 50 amateur fights in the bag.

We’ve done a little Q&A so you get some cool info on the newest member of the 12 Rounds family:

Name:Scott Smart

Amateur Bouts:55.  Wins – 39, Losses – 16

Previous Club:  Islington ABC

Favourite bout– Scott’s favourite bout was away in South Africa. He and his team travelled to South Africa in 2013 to box against the Johannesburg boxing team. They were there for 10 days for a training camp and at the end of the camp they had a tournament against the Johannesburg team. Not only did Scott win his bout, but he also won the boxer of the tournament award!

Toughest bout –Scott was a guest boxer at a show against a travelling team from Denmark. The bout ended with a split decision loss, however the loss wasn’t the toughest part to take. The boxer Scott faced was extremely aggressive, constantly coming forward with little let off. By the time Scott had worked out how to box against him, it was too late.  If only he had had another round to go…

Favourite punch –Lead upper cut.  “It’s a really nice punch to land”.

Favourite boxer –Pernell Whitaker.  Scott describes him as the “perfect southpaw”.

What are you excited to bring to 12 rounds – Scott’s excited to show his perspective on boxing.  He is looking forward to teaching his style, whilst working with the 12 rounds members to develop their skills.

What excites you most about joining the team?  Making new friends and enjoying what we do!!

We are so pleased to have such an experienced boxer and coach joining the team.  If you’ve been thinking of learning to box, even if you just want to do it for fitness, our fantastic coaches are there to teach you the ropes and are in your corner all the way.

Why not join us for a trial session?  Head over to our calendar and choose taster session to book yourself in for a free trial.

We can’t wait to meet you

Big love
The 12 rounds team!



Boxing tips Latest Mindset Uncategorized white collar

Taking a back seat……

Sitting in my front row VIP seat watching the fights on Sun night, I couldn’t help but feel a bit useless.

I’m used to being at the front of all the action.

Over the last few years I’ve gone from fighter to coach to overseeing the team.

Now at 8 months pregnant, I’m forced to take a step back and let the 12 Rounds Team run the show.

And what a show they put on.

I could not be more proud.  It’s not easy for any business owner to trust others with your baby.  I am so lucky to have an exceptional, loyal and hardworking team that believe in my business just as much as I do.

The DKM Sunday evening White Collar Show was dominated by 12 Rounds fighters.    Everyone of them demonstrated superb skill and composure under pressure. The results speak for themselves.

I believe that it all comes back to the leadership and dedication of the coaches.

There are a lot of White Collar programmes out there.  Some of them even let you train for free.

I truly believe that ours is far superior in terms of the experience you get.

Signing up for something like this is not something you take lightly.  It’s a huge commitment.  10 weeks of hard, focussed training.  Putting yourself in completely unknown territory.  You will most likely experience fear, doubt and exhaustion.

Why would anyone do this to themselves you might ask?

Well coming out the other end you will be a changed person.  The self growth, confidence and sense of achievement you will experience are second to none.  If you can handle this, you can do pretty much anything.

And did I mention the physique you’ll get?  Check out the weigh in pic above.   And this happens by default – because of the intense training and healthy regime, you will automatically change shape.

If you are up for the challenge we have an intake session this Sat 23rd Nov at 11am where we will be taking a new group through a sample fight skool session. You don’t need experience but what you do need is commitment and A LOT of heart.

Places for our January programme are already filling up.  In fact 6 out of the 16 spaces have already gone.

If you want in on or our January programme follow the steps below:

1.  Fill out the application at the link here

2.  Once we receive your application you’ll be invited to come to our intake day on Sat and get a feel for the training and coaching.

3.  If we think you’ve got what it takes we’ll invite you to book onto the January course.

4.  Turn up and train. Follow the coaches instructions and watch the magic happen as we transform you into a fighter.

This programme is likely to be full in the next 2 weeks so if it’s something you’ve been thinking about nows the time to jump onboard and start training.

In the words of Mohammed Ali:
‘The fight is won or lost far away from witness – behind the lines, in the gym and out there on the road, long before I dance under those lights’

Are you ready for for the journey of your life?

Boxing tips Exercise Tips Latest mental health Mindset Motivation Weight Loss

Join our Open Day for World Mental Health Day

At 12 Rounds Boxing, we’re a small boxing gym with big dreams of showing everyone how boxing can make us all better at dealing with life’s inevitable punches.
Our #BoxingMakesYouBetter Campaign launches on World Mental Health Day (10th October 2019) and encourages people to share their experiences of what boxing has done for them.

Our aim is to encourage more people (especially those who would never normally consider it) to find a club and give it a go.

To help you get involved and try us out we are holding an OPEN EVENING on Thursday 10th October from 6-9pm

6pm-6.45pm – Come along and meet the team and hear our member stories of how boxing has helped them cope with different life situations.

7pm-8.30pm – Join a beginner level boxing session and experience for yourself how a boxing session will boost your mood instantly. The session is suitable for both new and experienced boxers and will finish with a cool down and short talk on mindset strategies to boost mental well-being.

8.30pm-9pm – Join us in the bar for smoothies and win prizes in our raffle to raise money for The Frank Bruno Foundation, a charity that provides boxing sessions for people experiencing mental illness.

To book a space on the boxing session head to the link below. You just need to make a small donation The Frank Bruno Foundation on the night


We hope you can make it along to experience the magic of boxing

To hear our member stories on how ‘boxing has made them better’ follow our insta campaign at link below or search the hashtag #boxingmakesyoubetter

Fitness Regime Latest Mindset Motivation

Self Care Practice to Stay off the Punchline

Self care is a bit of a buzz word these days. It’s great that we’ve finally recognised that we need to look after ourself but what exactly does self care look like and why do we need it?

I believe it’s completely individual. For some people getting in a weekly exercise class or massage it a walk in the park is enough to keep them on form. I am in awe of these people.   On the other side of the spectrum there are people like me. I need massive amounts of rest, regular exercise and lots of time to recharge just to survive the week ahead. Late nights, alcohol and too much people time really take it out me and will completely throw me off balance. Before I know it my mental health starts to slip and anxiety sets in. I become over- sensitive and reactive. Relationships suffer, work suffers. Everything seems hard.

Yet if I just take the time to care for me I can remain strong and avoid those feelings of overwhelm and burn out. I know this and I know what to do but I still get caught out sometimes. When my energy is good I think I can take on the world. I say yes to everything. I forget that I need my downtime to recharge.

Any of this sound familiar?

Understanding and practicing self care is makes us stronger and more able to deal with life’s punches. But if we know this, why can’t we just get ourselves to do it?

Often it’s linked to guilt. Many of us feel guilty for taking even an hour for ourselves . Our self worth is so tied up in always ‘doing’ and achieving.

And sometimes it’s just down to the fact that we haven’t mastered the skill yet. Everything in life – even slowing down, is a skill that can be learned. You just need to set aside time to practice.

  • Practice letting go and releasing your stress (on the punchbag)
  • Practice just being rather than always doing
  • Practising restoring your energy
  • practice taking time for yourself

That’s exactly what we’ll be working on in my next ‘Punch it Out’ workshop. I’ll be teaching a group of ladies exactly how to put in place self care practices to avoid patterns of stress and overwhelm and stay strong and focussed.

If you know anyone who needs this you can book them a space here

Or give yourself the gift of some me time this December


Latest Nutrition Tips Weight Loss

The truth about what really makes us fat

I know you’ve all heard me ranting on that fat doesn’t make you fat but it seems few of you actually believe me.   After everything you read in the media I suppose I can’t blame you if you find this hard to grasp.   But I want to let you in on a secret.  Those in control in government and media have been lying to you.  The ‘lipid theory’ which claims that saturated fat is the cause of weight gain and coronary heart disease is based on unfounded and out of date research.  The evidence is in front of your eyes.