Friday, January 19, 2018

Wednesday, January 17, 2018

Classes cancelled Wed 17 Jan

It's with regret that we cancel the following classes today:

Boxercise 9.30am
Breathe-Stretch-Connect 10.30am
Kickboxercise 4.30pm
Half Hour Hits 6.15pm and 6.45pm

The current weather conditions and predicted snow make it unsafe for us to travel to and from the gym from our location.

Additionally, there are temp traffic lights on Burnley Rd, extra construction vehicles parked on Midgley Rd as well as Ribstone St being closed at the bottom for works. This makes it all the more challenging and dangerous to get in and out of the area.

For the safety of all, we've chosen to close today and hope to see you later in the week if the weather improves - please keep checking back here for updates or follow us on Facebook.

Tuesday, January 16, 2018

Classes cancelled Tues 16 Jan

Apologies for any inconvenience but due to poor weather conditions we have to cancel this evenings sessions.

Friday, January 12, 2018

What are K O Circuits?


Photography by Charli
Every Saturday at 10am we get together for K O Circuits. It's a 45 minute, mixed class, open to women and men as well as girls and boys over 11. You don't have to be a member to join this drop-in session, just turn up a few minutes early and we'll lend you some gloves.

The training involves 5 stations, each with a different exercise/task which is performed for 20 seconds, then you take active rest for 10 seconds and repeat x 8 times.  You may have heard people talking about HIIT (high Intensity Interval Training)? Well, this is it.

We use bodyweight, sometimes medicine balls or kettlebells and always have at least 1 or 2 punching stations.

It's a buzzing, noisy, high energy class with lots of laughs.

You don't need to be fit to join these classes. You can work at your own pace and build it up each week.

Classes are limited to 24 people on a first come, first served basis and can get very busy so come early to make sure you get a spot (especially in the first few weeks of the year).

£5 drop in. Please wear clean, indoor trainers (the flatter the better) or boxing boots. No studs or trail shoes please.



Friday, January 5, 2018

Kicking off 2018 with Blackjack Bootcamp

Feeling lucky?
We're going to start our training year with a brand new Bootcamp which is so named because it involves a pack of cards and the number 21 appears a lot...

Blackjack Bootcamp : 
Every minute on the minute, for 21 minutes, you'll work with a partner to complete 3 tasks

1) 100 straight punches
2) 21 defensive moves (ducks)
3) 21 reps of a given exercise

You get the remainder of the minute to rest before moving onto the next round. There are 7 rounds.

Back to basics
We will focus on correct form and technique for the punches and padholding and as we work through the rounds, hitting harder and faster. Some of the exercises are relatively easy, other, more difficult, but they can all be modified to suit the participant.

Anyone can join in
This will be a challenging Bootcamp, open to anyone (female 16+) who wants to give it a go. You can work at your own pace and it doesn't matter if you cant complete it - you do what you can and you will be supported with that.

We encourage a training atmosphere that allows people of all fitness levels to be together and enjoy the Bootcamps. They're not too serious, we like to have a laugh but we do work hard.

£5 drop in every Monday 6.15-7.15pm

Please bring clean indoor trainers



Tuesday, January 2, 2018

Happy New Year, happy old you


Farewell 2017
Brace yourselves for the onslaught of Happy New Year, Happy New You advertising from all the corporate gyms and slimming groups as we enter 2018.

Don't believe the hype
This is the perfect time of year to tap into people's guilt about eating and drinking too much over Christmas.

There will be 12 week challenges everywhere, before and after shots galore and offers you simply can't refuse from magic pills and shakes to freezing your fat off in an afternoon.

What's wrong with the old you?
The fitness industry excels at guilt and shame, most effectively through fake imagery.

Airbrushed or filtered images of people with perfect bodies are out there so we can compare ourselves to them, feel inadequate and hey presto...we buy the product or service.

The reality is that in almost all cases, unless you become a fitness model, athlete, or are in full time training, you're never going to look like the people in those photographs.

Ain't nobody got time for that
The commitment and dedication required to getting and keeping a body that looks this way, comes at a cost. Your social life and personal relationships take a back seat and food and training is at the centre of everything you do - EVERY DAY.

If you're Katie Taylor, that's ok, because you go out, win a world title and get a six figure sum for your efforts.

Maybe the question to ponder is 'why is it so important to me, to look like this'?

A more realistic approach
In order to set and meet fitness goals, keep them small and achievable.
  • If you currently do no exercise, start with 1 or 2 sessions a week rather than promising to train every day and suffering the disappointment which can lead to fall-out.
  • If you have low self esteem or a poor body image, stop looking for 'inspiration' from Instagram feeds or fitness magazines and get involved with something like Embrace, the positive body image movement.
  • Find something physical to do with your time that you enjoy - don't keep hacking away at something you hate because you think its good for you. Keep looking- you'll get there.
  • Stop weighing yourself and allowing the scales to predict your mood. There are many reasons for weight fluctuation and using the scale as a tool to measure success is a poor idea.
  • If you fall down - get up. Don't stay down because you missed a day's training or ate some cake. Be kind to yourself, pick yourself up and get back to it, without the guilt.
Whatever resolutions or changes you're going to make, try and make them sustainable. Training daily and living on powders or shakes will bring fast results that will disappear just as quickly when you stop using them. Do you want to count your 'syns' indefinitely? Never eat carbs on a Wednesday again?

Would cutting down on take-aways, limiting alcohol or fizzy drinks be a better place to start? Maybe increasing your water intake or fruit and veg count is a more achievable goal? Be honest with yourself about what you're likely to keep doing into the future.

Can we help?
You may be reading this because you're looking for something new to try? Maybe boxing fitness is for you? We have beginner's courses starting next week read more here  and drop in classes too see the timetable.

We offer a friendly, supportive atmosphere that's not too serious and will encourage you to keep coming back. The stress busting benefits of hitting a bag cannot be overstated and most people who train with us remark on how varied the classes are so they don't get bored read what others have said here.

Whatever you do, we wish you good health and happiness in the New Year and good luck with those resolutions.




Thursday, December 28, 2017

Where? When? How much? What do I need?

I'm regularly asked a number of questions by newcomers so thought I'd dedicate a post to the most common queries.

Do I need to be a member to train with Box 4 Fitness?

There are no joining fees but we do offer discounts in the form of members cards for people who train with us regularly (twice a week or more).

What are the charges?

Our drop-in, group exercise sessions like Bootcamp and Circuits are £5 for an hour or £3 for a half hour class like Half Hour Hits or Breathe-Connect-Stretch.

Drop-in (hour) - £5
Drop in (half-hour) - £3
8 sessions - £35
Access all monthly - £50 (you can attend any and all group fitness sessions - this excludes courses)
Boxing awards courses - £65 (£35 deposit payable up front)

1:1 Training/Coaching packages on request (Please note - no evening appts available, Kate 077 3243 3243)

What do I wear?
Comfortable clothing that does not need adjusting. Once you have boxing gloves on you cannot pull a top down that's riding up or tracksuit bottoms that are falling down! It needs to fit or be loose enough to cover what makes you comfortable read more here.

You'll hear this mantra in the gym often...CLEAN INDOOR BOXING BOOTS OR FLAT TRAINERS. Please don't turn up in the same trainers you wear to run along muddy canal banks or off-road, we exercise and stretch on the floor as well as on our feet and don't want to roll around in mud.

What gloves do I need?
We will loan you gloves and/or wraps the first few times you come along and then recommend you get your own.

There are a number of different brands and price categories for gloves but a standard 12oz pair of leather gloves, available on the internet or from a store, for around £30 will do well for a number of years of weekly use.

Brands that do good mid-range gloves: Adidas, RDX Sports, Everlast and Blitz.

There are a few brands that make 'ladies' gloves but this usually just means that they are the same glove - in pink. Some are a bigger fit than others, some are a softer leather, some more bulky. The 'oz' refers to the amount of padding in the glove so 10oz and 12oz are for training, hitting bags and pads and 14 or 16oz gloves are for sparring (hitting people).

We recommend mexican style wraps with a stretchy fabric as opposed to the herringbone Everlast or Lonsdale type you can get in every discount sports retailer read this article for more info and links

Do I have to hit anyone and will I get hit?
Sparring is optional in some of our sessions and only undertaken after you've done a good few weeks in the gym. You don't have to get involved in sparring unless competing in the sport of boxing interests you.
Lots of people in our gym, just train with us for the fitness aspect.

Where do we train?
Get directions through the map on our facebook page or see here

When do we hold our sessions?
If you'd like to book onto our Beginner's Course get in touch via facebook  or contact Kate 077 3243 3243. Otherwise there's a full timetable here.