fbpx
Categories
Fitness Regime Uncategorized Weight Loss

New Year Resolutions?

So it’s that time of year again where we resolve to quit drinking, get fit, give up chocolate, eat healthier…..however most New Years Resolutions fail within the first few months and are a distant memory by April. By Easter we are vowing to give up chocolate all over again right?

So what’s the secret to keeping your New Years Resolutions this year?

Set achievable goals

The first step is setting yourself achievable goals that are in line with your values. Eg if your values involve going out socialising every weekend, giving up drinking is probably going to be unrealistic and you are setting yourself up to fail. Set yourself realistic goals and commit to them.

Be specific! 

Be specific about your goal and think about the language you use. Saying I would like to lose some weight, means you haven’t really decided. It’s just something you would like to happen in the distant future. I will lose 5kg by April 2013 is a much more effective goal which is more likely to happen.

Measure your progress  

Think about how you can measure your goal.  If your resolution is to lose weight, are you going to have regular weigh ins or bodyfat measurements taken? otherwise how do you know what you are doing is working?

Prepare

Keep your goals realistic. Most people fail as they try to take on too much too soon.  Don’t attempt to run a marathon if you’ve never ran a km! Start with an achievable goal of completing a 10k.  If you’re planning to start a healthy diet, make a meal plan and go food shopping beforehand. Then you have no excuse to get started.

Set a date! 

Creating a timeline to reach your goal will also keep you focused. If you don’t have an end date in mind it’s too easy to go off track + tell yourself you’ll start tomorrow.

Focus! 

Stay focused on your goal can often be the difficult bit.  Circumstances change and life gets in the way and it can be easy to lose site of your goal. Those who succeed are strongly focused on what they set out to achieve.  They spend time visualizing achieving their goal and do not allow any other thoughts or circumstances to stray them off the path. Having regular check ins with a trainer or coach to monitor your progress can also be helpful.  During the course you’re likely going to up against barriers and need some on-going motivation to continue.  Having someone to remind you of why you set the goal in the first place and why it’s important to you to reach it can be a big help to keeping you on track!

Book a session now! 

Which is where we come in at 12 Rounds Boxing. Now you’ve made a decision about what you want to achieve, what are you waiting for?  Book yourself a training package now!  We have a full range of classes for all levels of fitness and abilities or go a step further and book a personal training package.  Benefit from 1.1 instruction at a time to suit you! Our trainers will be there to motivate you, push you and monitor your progress and ensure that this time you really do get the results you want in 2013!

Contact us now and get your New Years Resolution off to a flying start!

Categories
Uncategorized

New Year – New You!

New Beginners Courses starting Jan!

New to boxing? Learn basic technique and boost your fitness levels with boxing drills and body weight exercises!

The following 6 week beginner’s courses will be running from Jan 14th 2013:

  • Monday evenings 7.30pm @ St Francis Xavier College, Clapham South
  • Tuesday mornings 10.35am @ Fybre Fitness Hub on Northcote Road
  • Wednesday mornings 9.30am @ Balham Library, Ramsden Road

Courses run for 6 weeks until end of Feb (no class over half term, week of 18th Feb)

Cost: £72 for 6 week course (£12 per class)

Book by 21st Dec and get 10% off! Just £64.80 for 6 week course!

Categories
Uncategorized

Food intolerance and weight loss

Have you struggled to lose weight despite a healthy diet and exercise plan?  If it seems you just can’t shed the pounds no matter what you do it could be down to food intolerance, hormonal imbalance or bacteria overgrowth in the gut.

Nutritionist Anna Marsh is now offering comprehensive testing for any of the above complaints.  She will then put together a bespoke package based on your test results to help you shed the pounds, resolve your digestive complaints and generally help you feel better!

I for one will be booking myself in!

Click here to check out Anna’s new website and find more

Categories
Uncategorized

Boxing Mummies Featured in Families Magazine!

Our Boxing Mummies are becoming famous around South West London!  First Sky News and now Families magazine have featured us in their October issue!

To read full article click here

 

Categories
Fitness Regime Nutrition Tips Uncategorized Weight Loss

Over-indulged this summer? Time to get back to fitness!

Lets been honest, how many of us haven’t over-indulged on holiday?  I left for Portugal last week with the good intentions of training everyday and cooking healthy lunches from our holiday apartment.  I did manage to stick to a training plan (if only to feel less guilty about the chips, ice-cream and alcohol I had consumed!  Yes, the diet did not go quite to plan.  One slip up led to another until I gave up completely and let myself go, thankfully it was only a week!

So Mon 3rd of September and it’s time to get back on track with the diet and exercise.  Here’s a few tips to help you get started!

  1.  Make yourself an exercise plan!  Whether it’s coming to classes or fitting in runs or exercise at home.  Set aside time to exercise and put it in your diary.
  2. Don’t overdo it on the first week!  Don’t attempt to train everyday and make sure you get adequate rest in between sessions.  Rest and recovery are just as important as training!
  3. Detox – start by cutting out the obvious culprits, processed food, sugar, wheat and alcohol.  After a few days you’ll feel better already as you’ll be less bloated.
  4. Drink water!  No less than 2 litres per day.
  5. Plan your meals for the week and go food shopping.  Don’t get caught out unprepared and hungry and this is the surest way to slip up. 
  6. Don’t beat yourself up if you have put on a few pounds!  Holidays are for allowing yourself a few indulgences!   Just don’t let it continue now your back. Set yourself a realistic goal and timeframe to get back to the weight your happy with.  With a little bit of controlled eating and hard work we’ll all be looking fab again just in time for the Christmas parties!    

Look forward to seeing you all at class!

 

Kat

Categories
Uncategorized

August Classes

With holiday season finally upon us and many of you away for much of August, we will be running a reduced class timetable this month.

Monday Boxing, Wednesday Kick-boxing and Thursday Boxing Mummies will be running as usual.

There will be a full timetable from Septemeber including Friday and Saturday classes to whip you all into shape after any hoiliday indulgence!

Categories
Uncategorized

Taster Sessions Running in May!

The awful April weather put a bit of a damper on the start of a few of our new classes this term.  Now the sun is shining and hopefully here to stay the following taster classes will be running during May:

Brook Green

Tuesday 15th May 7.30pm at Brook Green Tennis Courts

Tuesday 22nd May 7.30pm at Brook Green Tennis Courts

Wandsworth Common

Thursday 24th May at 10am at Wandsworth Common, top of Bellevue Road

Clapham Common

Sat 26th May 10am at Clapham Common, meet by playground at top of Battersea Rise

If you haven’t tried a class before please come along and join us for a free taster session!  Just email Kat through out contact form to book your place.

Categories
Uncategorized

New Classes!

New Classes starting in Wandsworth and Holand Park!

Calling all Wandsworth Mums!

New Boxing Mummies Class starting on Thursday mornings on Wandsworth Common

Classes begin Thursday 19th April and meet by the playground by the Common Ground Cafe at 10.30am.

Two au pairs will be on site to provide childcare.

Interested in joining?  Get in touch now, places are limited! Contact kat@12roundsboxing.co.uk

 

New beginners boxing class at Holland Park!

New class starting Tues 17th April in Holland Park at 7.30pm

Class will meet by Tennis Courts in Sports Field.

Come along and try first class for free!

 

 

Categories
Uncategorized

Nutrition Course

Well done all of you who have taken the plunge and joined our nutrition course this month!  Under the supervision of our Nutritionist Anna Marsh we will all be aiming to cut out sugar and lower our carbohydrate intake to make our bodies more insulin sensitive, meaning less fat storage!

To help you with meal ideas (and to keep myself in check!) I will be posting my own food diary over the next few weeks which Anna will critique.  For my sins, I have volunteered to forfit 10 burpees for every slip up!

Here’s day 1

Sunday

9am: organic coffee with cream

Sunday is my big training day so need some good nutritious food to get me through it!

Breakfast: 2 scrambled eggs with spinach and mushrooms.  2 slices organic bacon

Handful of nuts

Training 12-3pm

Someone brought in a large box of cakes after training, can you believe it! Managed to resist and instead had a carton of coconut water, bag of mixed nuts and 2 bananas as a post training snack.

Ideally I should have eaten a proper meal including some protein after a hard training session!

6pm Dinner: Roast lamb with spinach and courgette cooked in butter

As always after dinner I am craving something sweet.  Usually I would have some dark chocolate but I cannot be trusted not to finish the bar these days! Instead I opted for a cup of tea and several teaspoons of cashew nut butter.  Probably slightly excessive with the cashew nut butter, did I mention I there’s only half the jar left?  It was a really small jar!

Could be a lot of burpees for me this Friday!

 

Categories
Exercise Tips Uncategorized Weight Loss

Strength Training for fat loss

‘I don’t want to do weight training as it will make me bulk up’  This is a common misconception I hear all the time from female PT clients.  Ladies, you will not get bigger lifting weights!  Increasing muscle tissue is extremely hard work and requires a lot of testosterone, a carefully structured training programme and huge amounts of protein and rest.  So ladies unless you’re dedicated to eating 12 eggs for breakfast and spending most of your life in the gym, you’re pretty safe!