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From Fundamentals to Seasoned Fighter – Dan’s Story

As our latest Fight Skool intake kicks off, we thought what better time than to tell you a bit about the fight skool journey.

Dan Cloak has being undertaking this journey regualry since 2017.   We asked him to tell us his story, what does he get out of putting himself through 10 weeks of intense training and getting regualry punched in the face?  Quite a lot it seems.

Check out Dan’s inspiring story below.

When did you first do Fundamentals?

March 2017. My most vivid memory is the intense fear – I walked past the entrance to the gym 4 times and was about to just write off the money I had paid and get straight back on the train to the safety of home before I finally plucked up the courage to walk up those stairs. Best decision I ever made!

 

How would you describe yourself before you started boxing?

Shy, unfit and pretty unhappy in general. Nothing too dramatic but had had a few setbacks which had knocked my confidence and I felt like I was sort of drifting through life a bit.

Also I was seriously unfit which didn’t help, I hadn’t seen the inside of a gym in literally YEARS before 12 Rounds. I had resolved to get fit at the start of 2017 so had made a few token gestures to start, some light running here and there, got a cheap bike machine for Christmas which I had used a couple times. But no-one (including me) actually believed I was serious about getting into shape until I started boxing!

If memory serves when I walked through the door to start Fundamentals I was about 76kg, down from my peak of 80+ the year before, which might not sound huge but since then I have fought at 61kg so for me it was pretty big!

 

What attracted you to do a fight?

So one of the reasons I took up boxing was because I was in the process of joining the RAF and I needed to get fit for that. I’d finished Fundamentals in mid-April and had been training normally at the gym for a few weeks when I had a major setback and the job fell through in incredibly frustrating fashion (long story!). This was a major setback in career terms but also meant I had lost my main motivation for getting fit. I think in previous years that would have set me off into a major downward spiral.

But I guess I must have picked up a little bit of the resilient boxing spirit already from my first 6 weeks at 12 Rounds because after the initial strop, I decided I wasn’t going to let it ruin the progress I had made and that what I needed was a new motivation, a new target to aim for.

So that very night, while part-way through a large bottle of whiskey drowning my sorrows, I e-mailed Kat to ask if they did any white collar fights from the gym. By freak chance, the next fight camp started the following week. I signed up (after finishing the bottle) and the rest is history.

 

How do you feel now, 10 fights in?

It wouldn’t be at all an exaggeration to say it’s completely changed my life.

I’m a much happier, more confident and more positive person now than I was pre-boxing. I guess fighting is a weird kind of soul searching because you find answers about yourself in that ring and it’s hard not to be a bit more upbeat and positive about yourself and what you are capable of doing when you get through something as daunting as the experience of the training camp and the fight night.

But it’s more than just the fight, it’s the whole experience leading up to it. The team bond you build up in camp is like nothing I had experienced before, a 10-week camp is a bit of an emotional rollercoaster and you spend a LOT of time together so from total strangers you end up as a very close group. I’ve made so many friends for life in between smashing each other up in sparring.

And obviously I’m much fitter and healthier now (well, most of the time anyway… we won’t talk about the bits in between training camps!).

All of it – being more positive about yourself and your capabilities, the confidence in meeting new people and making new friends etc – it all carries over into your life outside the gym and it makes you a better version of yourself. It might sound a bit daft but I’m convinced that I’m a much better person than I was before 2017 thanks mainly to boxing. Maybe I’m not as entertaining on a night out these days though…

 

…let’s talk about those bits in between training camps…

Well my favourite boxer was always Ricky Hatton and I guess he influenced more than just my style in the ring because I tend to let myself go a bit in between fights. I’m a VERY target-oriented person so I need to have a specific goal to work towards to stay motivated.

As soon as I finish a training camp and don’t have that fight date to work towards I’m back on the takeaways and beers. It’s good and necessary to have that downtime because the intensity of a 10-week camp isn’t sustainable without it, but it would be fair to say I’ve been known to overindulge a little TOO much. I regularly put on 10% or more of my fighting fit body weight in between camps so each time it’s a bit like starting again from scratch!

Signing up for a fight is uniquely motivating though, there’s nothing quite like knowing that someone is going to try and knock you out in front of hundreds of people to incentivise you to work hard.

In truth, it’s not just the fear of the fight that motivates you, at least not after the first one or two fights. Nowadays I’m as much motivated by being a good team-mate and trying to set a good example for less experienced fighters on each camp.

And also I’m motivated to improve each time, to take what I learned from the previous camp to make little changes to my style or to the ways that I train and recover to be a slightly better version of myself each time. I want to keep improving and pushing myself, fighting tougher opponents and testing myself in longer fights. That’s the great thing about boxing – no matter how well or badly you did in the last fight, there is always the next mountain to climb for you to focus on and work towards.

Once I have a fight date, no-one takes the training and dieting more seriously than I do. My record is dropping from 75kg at Christmas to fighting at 64.5kg in March… certainly made for a good before and after photo!

What advice would you give someone starting out on their boxing journey?

Make sure you walk up those stairs and don’t bottle it and get the train back home like I nearly did!

That’s just the first step of course but facing up to your fears and pushing through them is a common theme on your boxing journey so get used to taking a leap of faith every now and then.

I was terrified when I first walked into the gym; terrified when I walked into my first sparring; terrified when I arrived for my first fight; terrified when I went to my first conditioning circuit (actually I’m still terrified of those!).

Trying new things is scary. Sometimes boxing is a bit scary too.

But the sense of achievement and confidence boost you get every time you face down your fear and walk up those steps into the gym? That’s priceless.

 

We are pleased to say that Dan is a bit of a permament feature down at 12 Rounds.  You’ll often find him shadow boxing in reception and helping out in the gym.  He’s also about to turn his hand to some coaching and complete his England Level 1 course later this year.  We are sure his personal expereince and boxing ability will make him a fantastic coach and look forward to seeing him teaching some classes in the near future.

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Exercise Tips Fitness Regime mental health Mindset Motivation Uncategorized Weight Loss

Alex’s journey

Find something you love and get consistent with it – the physical results will come as a by product of feeling good

After battling with depression and piling on weight Alex decided it was time to make changes.  Last April he walked into 12 Rounds Boxing and started our boxing fundamentals programme.  18 months later he’s worked his way through our skills levels and is itching to get in the ring and have his first fight.  Oh and he’s lost over 4 stone in the process.  Check out his before and after pics below!

Results don’t always happen Instantly, they take time and commitment and Alex has certainly put in the work.  We are so proud and inspired by him that we interviewed him to hear his full story.  

Here’s what he had to say:

What got you into boxing? 

I’ve always been really interested in combat sports, boxing and MMA. What also interested me was the mental side of it, the chess game that you play with your opponent in the ring is unlike any other sport I’ve played.

What do you enjoy about training at 12 rounds?  

The atmosphere at 12 rounds is amazing, everyone is there to have a good time and really put in work, once you’ve been there more than a couple of times, the coaches know your name, they’re joking around with you and that laidback atmosphere couple with really focussed and high quality training is a winning combo.

What’s been your highlights/biggest achievements? 

I did my fundamentals last year in April and around that time I was about 19st 7lbs, I was able to work my way up through the programs, all th way to sparring which I love, and as off the last time I weighed myself I am now 15st on the dot. Losing all that weight is great, but the mental focus has had a huge impact on my mental health and my outlook on life. So really, I suppose my biggest highlight has been all of it, because it’s really helped to transform my health and life 😊

What’s been biggest challenge? 

The biggest challenge for me has been getting my head around footwork, anyone can throw a punch but it’s being able to move around and create angles and opportunities that also come with the mind games. It can be quite difficult to wrap your head around, but once you pull of your first pivot and angle out of a combination, it makes it all worth it.

What’s next for you? 

For me I’m preparing for when COVID restrictions are lifted and the fight school is back on, my goal has been to fight and before lockdown went into effect i was getting ready to sign up. Now that I’m down to a more natural weight for me, I’m hoping to continue working on my strength and do ruining to get in the best shape possible for a training camp.

What’s your fav class and why?

I have a real love/hate relationship with the bag and burn sessions 😅 if you want a good all body work out, those are the sessions for you; Rich and Chloe are always their to push you to your absolute limit. I also love the technical sessions, learning more about boxing and how to chain all the skills you’ve learned together is really satisfying.

 

We love Alex’s story and how boxing gives you the mental clarity, focus and feel good factor to keep going.  To get results in anything requires consistent practice.  Luckily boxing is something that’s easy to get addicted to 🙂

 

 

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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

https://goteamup.com/p/68830-12-rounds-boxing/e/20577529-open-day-beginners-class/

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

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Boxing tips Exercise Tips Fitness Regime Mindset Motivation Uncategorized Weight Loss

13 Reasons why you should learn to box


There seems to be a trend at the moment in 13 reasons why blogs. I don’t know why it’s 13 but it seems to be popular so I thought I’d continue that theme in my blog today.

Yes you guessed right, 13 Reason why you need to start boxing

I’m sure I can think of more than 13. Boxing has changed my life for the better. At 12 Rounds we are all about changing lives too. Our members continually report that since they’ve been training with us that they not only feel fitter but they are happier in general.

Here are 13 reasons why you should bring boxing into your life in 2019


1. Ultimate fitness. It will vastly improve your cardiovascular fitness. Think you are fit already? Boxing training is unlike anything you will ever do. Where some forms of fitness like running or cycling will only work the aerobic system. Boxers work in short explosive bursts meaning you work all the energy systems and the body has to adapt to generate power quickly. It will challenge you and condition you like nothing else.

2. Improved physique. Now who doesn’t want a boxers physique? Boxing will give you lean and defined muscles and it will tone and condition the whole body. Don’t be fooled in thinking you are only working your upper body when you punch. Punching power comes from the legs upward therefore leg and core work are a big part of training. Sprints, shuttle runs and leg exercises are all part of a boxers conditioning to build the explosive power needed to throw those big shots.

3. Improved strength and power. Building on the point above, not only are you going to look better but there is no doubt you will be physically stronger. At 12 Rounds all our beginners start wth a press up test and everyone reports a massive improvement within just 4 weeks.

4. Positive mental health. This is my favourite one as it’s what I personally get most out of boxing. If you struggle with low mood, stress or anxiety, boxing instantly changes your brain set by brining your attention back to the present with the focus on technique. Combine that with a natural endorphin rush and you will instantly feel better after a training session. I’m not saying it solves all your problems, but it will definitely lift your mood and allow to take action on whatever is bothering you.

5. Lower stress levels. There is no doubt that punching stuff is one of the best forms of stress release ever. When we are stressed our nervous system releases adrenalin and cortisol to help us get us out of danger by running from it or fighting. These days most of our stress is mental and we have no way of utilising those stress hormones. Boxing helps you literally ‘punch it out’ At the end of a session you will feel lighter and more relaxed. Again it won’t stop you getting stressed, but it will give you a positive way of releasing it.

6. Learn a skill. Boxing training has a purpose. You may or may not wish to take your skills into the ring and compete but you will have learnt a new skill nevertheless. See your progression in mastering that skill leads me on to my next point – self confidence

7. Improved confidence. So you feel better in your body, you’ve stuck to something consistently and you’re seeing yourself progress in a skill. Think this might improve your confidence? You bet it will. Confidence comes from doing and taking action. If you’ve taken on the challenge of learning to box, you’ve made a positive commitment to yourself and your health. You’ve started to value yourself and your body. These are the building blocks to confidence and self esteem. Walking into a boxing gym to begin with can be scary but once you’ve got past this and got comfortable with being uncomfortable, your confidence will grow and theres no limit to what you can achieve

8. Better mental focus and concentration. In todays social media scrolling age many of us have lost the skills of concentration and focus. Learning boxing skills requires a lot of this. The more we practice and utilise the skills of concentrating and focussing the more we develop those neural connections in the brain. It then becomes a more developed neural pathway and will help us be able to focus and concentrate better in our daily lives.

9. Meet new friends. Boxing communities are extremely friendly and supportive. It may seem intimidating to walk into a venue where people are punching each other in the face, but I can assure you after the rounds it’s all smiles and hugs. Particularly at 12 Rounds we strive to create a warm, friendly and supportive atmosphere. Boxing might be a lone sport when you are in the ring but the training is very much about team work. You often work in partners with pad work and bags so you have to communicate and work together. Training is very much about team spirit and encouraging and motivating each other through the tough rounds. We love seeing the close bonds and friendships that form with our members at 12 Rounds

10. Community support and involvement. Boxing brings communities together. Get to know local people and getting involved with your community. We love finding out what our members do and supporting there local businesses. Look out for our local business net-working event coming soon!

11. Better relationships – So your health has improved, your confidence has improved, you feel good in your body and your less stressed. Think this might help your relationship? Many, many people report that they have just become a nicer person since starting boxing and have a better relationship with their partner.

12. Give yourself a challenge – stepping out of your comfort zone is how we grow. If we don’t change anything then nothing changes right? Start by challenging yourself to learn the basics and commit to a month a training. See where it takes you. Many of our members loved it so much they’ve gone on it compete in our white collar shows in front of hundreds on people. Imagine what that does for your confidence.

13. It will make you happier. So bringing all that together, you feel better, you look better, you are full of confidence with have great relationships and are taking on new challenges. Think you might be happier? We do. In fact we swear by it. We fully believe that boxing makes you better at life.

If you are ready to take that first step and join us in 2019 get yourself booked on to our boxing fundamentals course in January here

We also have gift vouchers available in you are looking for a unique Christmas present idea just email us for full details

A huge Merry Christmas from all of the team here at 12 Rounds Boxing.  We hope that 2019 is a knockout year for you

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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.

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Boxing tips Fitness Regime Uncategorized Weight Loss

Boxing Fundamentals – FAQs

IMG_6771

What’s boxing fundamentals all about?
Scrap any ideas you have about beating a punching bag by yourself, boxing fundamentals is very much a social way of learning how to box. Classes are usually made up of around 8 to 16 people and concentrate on pad work, bag work and building your fitness. This means you will learn basic punches, defence and movement all whilst having fun.

When, Where and Whats the Structure?

The programme involves 12 sessions run over 4 weeks and you attend 3 x a week.

There are 3 courses to choose from:

  • Course A – Monday & Wednesday at 8pm and Saturday at 10am
  • Course B – Tuesday & Thursday at 8pm and Saturday at 10am
  • Course C – Monday, Wednesday and Friday at 10:30am

Sessions cannot be carried over to next course.  It is your responsibility to complete your sessions within the 4 week period

Sessions take place at our gym in Clapham Junction. 1A St John’s Hill, SW11 1TN

What benefits will I see?

Weight loss, increased agility and coordination, muscle tone and greater fitness all result from boxing. Many people think that boxing is all about the arms but it is actually a cardio work-out for the whole body.

There’s no need to worry about bulking up. Boxing is very much a high repetition work-out so you’ll see tone rather than muscle. It’s also very empowering and people really get pumped up and stuck into it during the moves. While it’s not a self-defence lesson, by the end of the first class, you should be able to throw a solid punch.

Is there anything to be cautious of?

Weak wrists are probably the only thing that might present a problem however once you learn how to box properly, you shouldn’t be putting any unnecessary strain on your wrists. The aim of your punches is also important. Align your punches correctly and your knuckles should feel no pain. You must also wrap your hands before the start of class this will help prevent any injury to the wrist or hands.

We also start each session with a full body warm up to prevent injury and make your work out more effective, so we recommend arriving early to ensure you have your hand wraps on and are able to warm up.

Will I get hurt?

There is absolutely no body-to-body contact allowed in boxing fundamentals, so any risk is minimal.

What will I need to bring?

We provide gloves, pads and also hand wraps (£6 to replace if you lose).

You might want to buy your own boxing gloves (can be purchased in club) — boxing is a sweaty sport and gloves don’t always smell that great. Other than that, bring a small towel, a bottle of water — and make sure you’ve taken off all jewellery. Wear what you feel comfortable in and remember that you’re going to get hot.

How long are the sessions?

Sessions last for an hour.  During that time you will be taken through a warm up, introduced to technique which you will practice in pairs on focus pads.  There will be fitness work throughout the session and it will end with a circuit and cool down

I’m interested in losing weight & getting into great shape. Is 12RB the right gym for me?

Most definitely! Everyone who trains with us religiously sees dramatic results. The best part is you’re going to have a great time. 12RB will become your hobby, so losing weight becomes secondary. You will get into the best shape of your life. At 12RB, we will exceed all of your expectations.

Do I need a partner? I’m not confident and nervous about coming on my own

At 12 Round we create a very warm and welcoming environment.   You do not need to worry about having a partner for pad work. Our instructors will partner the group up according to height, weight and ability

I’m over-weight, unfit or over 50, can I still train? 

Absolutely.  Our aim is to make boxing accessible to everyone.  We believe that there should be no barriers.  Our instructors will work with you to take things at a pace you are comfortable with

Do you offer private instruction?

Yes, we offer personal training packages. Please note we have a high demand for Personal Training at 12RB and are only able to work with a limited number of people.

Our application process is to ensure that we offer our services to those who are most committed to getting results and also to ensure that we can match you to a trainer most suited to your needs.

What happens after boxing fundamentals?

Once you successfully complete boxing fundamentals you can move on to one of our memberships middleweight or heavyweight providing we have space for intake if not you can put your name on our waitlist.

What if I have no interest in fighting or boxing?

That’s ok – the majority of our members have no interest in fighting either. We are for people who are sick and tired of regular gyms & for people who are bored & not seeing the results. We provide you with a full body workout from head to toe. The training of a boxer will get you into the best shape of your life.

Can I attend on a drop in basis?

Nope – we don’t offer drop in. To get results requires consistency so you need to commit to regular attendance. If you require more flexibility – see our PT packages

How much are memberships?

You can see our membership options on main site and and payment options.

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Exercise Tips Fitness Regime Motivation Weight Loss

Are the stories you tell yourself keeping you fat?

Most of you probably think at 12 Rounds were all about hard training and restrictive diets but here’s a few thoughts I’ve been sharing with my clients recently.

Since entering the fitness industry I’ve changed my views so much on what’s important and what gets results. Most of us who want to lose weight want to do so because we want to be happy right? We’ve been told from the experts to train more and eat less. Yet for some us us it doesn’t matter how hard we train or how much we restrict out diets those numbers on the scales don’t move. And instead if moving towards our goal of happiness we end up miserable in the process. Frustrated and sad that we can’t achieve what we set out to. We tell ourselves stories that it must be something about us, we’re lazy, not working hard enough, have no will power or are greedy….

But what if it was these stories that was keeping us fat?

I get you, because I’ve told myself those stories too. Even as a personal trainer I always struggled with my weight. I had a picture in my head of how I thought a trainer should look like. I thought if I looked like a fitness model, if I had a six pack and below 15% body fat then I’d be more confident, I’d have more clients and my business would be more successful, ultimately I’d be happier. That was my story. So I really pushed myself to train hard, I consulted nutritionists and tried different diet plans. I tried to follow the rules. At one point I ate virtually no carbs and almost passed out during one of my high intensity boxing sessions. But the measurements didn’t change, I fact some weeks I’d actually got bigger. Seeing those numbers not change was so demotivating. I felt like a complete failure. Why did it work for everyone else and not me?

I knew there had to be something else as this just wasn’t working for me or so many others.

Now I truly believe that the key lies not in how hard we train or how little we eat but in brain science and how much threat we are under.

Let me explain. The more we push ourselves to do things we don’t want to do the more we push our brain into threat. Our brain thinks we’re in some kind of danger and we revert to our reptile brain that’s only concern is survival. It’s often the stories we tell ourselves that place us under threat.

How much threat we are under has a direct effect on our stress levels.

Our stress levels then have a direct impact on our hormones.

Our hormones have a direct impact on our body’s ability to burn fat.

So how we feel is so much more important than what we eat or how much we train.

Makes a lot of sense right? If we are constantly making our selves miserable with behaviours that don’t serve us, then all we are doing is telling our brain we are under threat.

Think about how you feel every time you step on the scales and those numbers don’t move. Is this how you want to feel? So why put yourself in that position and makes yourself miserable everyday?

Instead of doing something that makes you miserable and focussing on your goal, reverse the cycle and start with how you want to feel. Learn to love the journey, not just the results.

Do something everyday that moves you towards happiness and the results will take care of themselves 🙂

Something to think about…..

 

Kat xx

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Nutrition Tips Weight Loss

Losing inches

So 1 week into diet plan and heres how my weeks panned out

Training sessions 4

Lattes 0

Hot cho 0

Chocolate mon-Fri 0

Vodka + cranberry 1 courtesy of Martin Wasson at eh boxing show last Thursday

Lindor chocolates 7

Chips 1/2 a portion

Cheat day only involved a decaf coffee, some chocolate almonds and 1/2 a potion of chips. Not like my usual binges!

So I slipped up a bit on Sun and ate some Lindor chocolates too 🙁

but just done my measurements and I still got some results!

Overall inch loss 2 1/2 inches woo hoo. I told you this works!

Week 2 and it’s back on the food prep. Off to cook roast chicken, broccoli and sweet potato mash for tea.

New recipe for tomorrow prawn fried rice (yes rice!) training day tomorrow so a bit of carbs required.

This is really light yet filling dish.

Cook some rice then

Add some coconut oil to wok or frying pan, add 2 packets king prawns, 6 spring onions chopped, 1/2 bag rocket, 8-10 cherry tomatoes, chopped. Stir together and add juice of 1 lemon and lots of black pepper.

Then stir in rice and 1 egg.

Yummy!

Going to really tailor this plan for you guys next year. Can’t wait to see you all get results too!

Kat (2/12 inches smaller) Bryson

Categories
Fitness Regime Nutrition Tips Weight Loss

Eat some carbs…

Bet you never thought you’d here may say that!

When I talk about following a nutrition plan lots of people get put off as they think it means no carbs. You can still eat carbs. Just healthy low GI ones like sweet potato, brown rice and lots of veg! Vegetables are carbohydrates and also full of vital nutrients and minerals. So wouldn’t it be better to up your veg intake rather than reach for the pasta?

Last night I made the mistake of not eating any carbs all day then going training. (A combination of laziness and being unprepared) The result was I almost passed out during the session! I then had to come home and eat some muesli as I had no other carbs in the house.

Learn from my mistakes! Keep up your carb intake and especially on training days!

Kat (feeling faint) Bryson

Categories
Motivation Nutrition Tips Weight Loss

Going cold turkey

Its day two of my 28 day get back into my jeans plan.

I’ve gone cold turkey. No alcohol, no sugar, wheat or processed food.

I’m actually glad. I’m ready for it now. I’ve actually sickened myself of eating crap food and my body is craving the healthy stuff.

The hardest thing is going to be staying off those afternoon hot chocolates and lattes that have been sneaking in now it’s cold!

But the measurements have been done and all those afternoon treats have been adding up. Since the summer I’ve put on 1-2 inches on my waist, tummy and hips! In fact the only thing that hasn’t increased is my arms. Must be all that boxing!

So time to take those inches off. No more cheating and lying to myself.

Here’s my food plan for the week if anyone wants to join me

Mon:

breakfast: smoked salmon and scrambled eggs

Lunch: chicken breast and Greek salad

Dinner: chicken breast and broccoli

Tues

Breakfast: Chicken broth

Lunch: spinach, onion and feta frittata

Dinner: homemade burgers sweet potato wedges and salad

Wed:

Breakfast: spinach, onion and feta frittata

Lunch: left over burgers and wedges

Dinner: beef and veg chilli

Thurs

Breakfast: Protein smoothie

Scrambled eggs and tomatoes

Lunch: left over chilli

Dinner: turkey curry

Fri

Breakfast: scrambled eggs and bacon

Lunch: leftover turkey curry

Dinner: salmon steak broccoli and spinach

Sat – my favourite day

cheat day!

Roll on Sat!

I will post Saturdays diary too, just to keep me honest!

Kat (no more cheating) Bryson

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