Tuesday, February 21, 2017

Women's Boxing Fundraiser - timetable of events


Here's the line up of events for the day:
  • 10.30 - Boxercise
  • 11.00 - Kickboxercise for girls 11-15 yrs
  • 11.30 - KO Circuit open to men and women
  • 12.00 - Bootcamp/Wed Warriors
  • 12.30 - Boxing Awards for girls and women
    All taster sessions are 20 minutes and there are 20 places available on each one
  • 13.00 - Sparring display - 3 x 3 minute rounds of boxing from one of our female club boxers and a guest boxer from another club 

***Raffle draw ***

  • 14.00 Superhero Circuit
  • 14 30 Minute-to-win-it (team games)

Entry to the event and participation in taster sessions is by donation. Come along and try out one of the sessions we run on a regular basis see our regular timetable here


Monday, February 20, 2017

Kids come free for half term


Kids come free all week

Our training timetable runs as usual this half term apart from the Level 1, Boxing Awards course on Tuesday at 7.30 pm - we'll be back to normal next week for session 6.

We'd like you to bring your kids along this week and train with them if they're old enough to follow instructions and are keen to participate in a session. This applies to Bootcamp on Monday, Circuits on Tuesday and Boxercise on both Wednesday and Friday mornings.

If you're kids see you exercising, they are far more likely to participate in exercise as they grow up. It's also great for girls especially, to see their mother's participating in something that shows their physical strength and ability.





Monday, February 6, 2017

Women's Boxing Fundraiser - Superhero Circuits top of the bill

 2017 Fundraiser for women's boxing

After the successful 5 hours of fitness fundriaser, we're opening our doors again this year and offering up taster sessions to anyone who'd like to see what it's like to train with
Box 4 Fitness in a boxing gym.

Lots of our regulars will be there to welcome you, show you how things work and guide you through our taster sessions.

There will be a full programme of tasters including

  • Boxercise 
  • K O Circuit
  • Kickboxercise for girls
  • Olympic Boxing (Awards) for girls and women
Watch  live, close-up sparring action
There will be sparring displays from our carded female boxers and guests from other boxing clubs. 

Minute to win it challenges

If you like a bit of fun, enter a team of 8 into these 60 second games of skill and some foolishness.

We'll finish the day with Our Superhero Circuit where capes are not necessary but a Superhero costume is. You will make your way round the Circuit, defeating the bad guys and saving the world of women's boxing!


Raffle prizes
Free training sessions to be won
Tea, cake and homemade treats
Sparring Displays
Taster sessions

Feel free to just come and say hello, or have a wander around and watch what goes on. We're a friendly bunch of people who welcome everyone.

More details to follow so keep your eye on the blog...see you Saturday March 18th from 10.30am

Monday, January 9, 2017

Beginner's course starts next week

With just one week to go before we launch the first of our beginner's courses for 2017, places are filling up fast!

The course starts Tues Jan 17th and runs every Tuesday (except the half term break) for 8 weeks. This is a non-contact course so no hitting or getting hit - we only punch focus pads, gloves and bags, not each other.

We cover the basics of boxing;
  • how to throw and defend against punches
  • how to stand and move around like a boxer
  • how to warm up and cool down for a boxing session
Read more about the course here


Read what others have said about this course

If you'd like a place on the course, please get in touch either through our facebook page  or text Kate 077 3243 3243.

Thursday, January 5, 2017

Get your Boxercise on in 2017

If you're lucky enough to be a woman in charge of her own time or have a flexible employer, daytime Boxercise classes run 3 times a week at the gym.



Fighting Fit 50's 
Monday's we do a slightly lower impact class led by specialist instructor and physio, Rachael Smith. So even if you're not quite fifty but want a training session that's a bit more Frank Spencer than Frank Bruno...this is for you! Equally, if you are already fit, all you have to do is increase your work rate on the punch bags to get a great workout. Open to men and women £5 drop in. Call Rachael 07825 271 166.
Women's Boxercise
Wednesday mornings at 10.15 and Friday's at 9.30am is a women's only class. A mixture of punching pads and bags and strengthening and conditioning work for the whole body. These classes are not as busy as the evening classes so are great for beginner's and modifications can be made for people with injuries or mobility issues.

It's a great, supportive atmosphere, we work hard and I guarantee you'll have a laugh and walk out feeling better than when you walked in.

Tuesday, January 3, 2017

Happy New Year, Happy New...

Happy New Year to you! Welcome to 2017, I hope it's your healthiest and fittest yet.

If you're in the habit of making resolutions, I'd like to share a few thoughts that may contribute to making them more successful. I've made a lot of resolutions myself over the years and I've been party to more weight or fitness related ressies than I care to mention! So many people fail time and time again because they set unrealistic targets for themselves - don't achieve them - hate themselves for failing - and start all over again. It's an endless cycle that can leave you reaching for a quick fix which is where the marketing companies, pyramid scheme sellers and magazines and tabloids come in to hoover up your money with the latest 'miracle' diet/pill or piece of equipment.

So what's the answer? Keep it real. Be specific. Get back on the wagon if you fall off.

'I'm going to the gym every day starting January' 
If you're just starting out in fitness, twice a week is a good place to begin. Pick 2 days and put the training sessions in your diary as appointments - if you do not prioritise your training it'll always be the first thing to go when there's time constraints and diary clashes.

You need time to rest and recover, if you train every day from the get-go, you'll burn out in a few weeks and you're more likely to give up. Build up your frequency and when you become hungry for it, when 2 days is not enough, when you're craving more of that delicious, post-training happy feeling, then go to 3.

If you're a regular at my gym, you may want to think about increasing your sessions this year or adding swimming or yoga for a complimentary exercise programme. If you want to set a goal for this year - talk to me next time you're in the gym.

'I'm going on a diet and I'm going to lose a stone by...'
Whatever 'diet' you choose, may or may not work for the duration but what I can guarantee you is that as soon as you stop it and go back to eating the way you did before...you will go back to the weight you were before.

There is no miracle shake, powder or pill. The only long term solution is to buy, prepare and cook food yourself (or have someone do it for you if you're lucky) with fresh ingredients. In my opinion, doing this 80 percent of the time and eating out/snacking/socialising the other 20 percent is a realistic target once you're up and running.

Avoid processed food and beware of low-fat or 'diet' options as it usually means there's something else in there that isn't very good for you to make it taste better (like sugar).

'I'm going to stop eating carbs...'
Why? Because bread is the devil? You needs carbs in your life, especially if you're doing exercise! You need fat and protein too. Learn as much as you can about food, if you have access to Netflix or You Tube, there are some great documentaries out there such as Hungry for Change, Fat, Sick and Nearly Dead 2 and Forks Over Knives, check them out.

My fitness pal is a useful, free app that helps you understand what's in food and how much of it you need. It can also help with tracking a realistic weight loss goal. I'll give you a demo at the gym next time you're there if you're interested.

Set realistic, short-term fitness goals (random examples-discuss yours with a trainer or coach)
I want to be able to comfortably run 5km in 8 weeks
I want to get through a full 3 minute round of boxing on the bag within 1 month
I want to be able to lift 20kg in each hand at the end of 12 weeks

'I missed training on Monday and Wednesday so I may as well skip Friday and start again next week' 
The same thing applies to your eating as your training...if you mess it up, START AGAIN NOW. It's as simple as that, keep doing it until you get better at it. Don't wait till next week or the beginning of the month or tomorrow - START AGAIN NOW. If you get to Wednesday and all is going to plan but then CAKE, well you know, START AGAIN NOW. Get out of the habit of postponing things until conditions are better - life is way too complicated for that.

The trouble is...
If you struggle with self motivation, try making an arrangement with a friend or someone from the gym - to pick them up or meet them as a way to help you stay on track. Use a jar and put a pound in it every time you train - buy yourself a new pair of boxing boots or trainers when you've reached their price in training sessions. Sign up to a course of sessions instead of single sessions at the gym or join a skills course like the Women's Beginner's Boxing Course.

Tear down as many barriers to your success as possible before you start and good luck with those resolutions.

Wednesday, December 28, 2016

Beginner's Boxing Course for Women

Get 2017 started with a BOOM!
Our first beginner's course for the new year starts on Tues Jan 17 at 7.30pm. It runs over  8 weeks and covers the very basics of boxing. Read more here.

So if you've been thinking about learning to box, or taking up boxing for fitness, take a look at what some others have said about our course, maybe they'll help you make up your mind?

Kate - a new Mum
I started at Box 4 Fitness with the beginner's course, 3 months after having my baby and I love it! The instructors are fantastic and I have enjoyed every minute. I highly recommend Kate and the team who are all supportive, knowledgeable and friendly. Keep up the good work! - Kate Aitchison, Rochdale

Jo - got her fitness and confidence back
I did the Level 1 boxing course because I found that you get a lot more out of the other boxing fitness classes as you're learning the techniques and rules of amateur boxing. Kate is an amazing coach and makes you go beyond what you think you can achieve and the women around you are so supportive. Your fitness levels improve massively, you feel strong and that's great for your confidence and self-esteem. I've recently completed the silver award: it was tough, challenging but so rewarding. I'm fitter, happier and healthier than I've been for years and met the best group of women ever. I'd say to anyone come down and have a go, get on the course; it really can be a life changer - Jo Ruane, Todmorden

Debra- boxing's best for stress relief
I completed the beginners course (Level 1) last year. I started as a complete novice to improve my fitness levels and to try something different. The basic skills I learnt enabled me to participate in many of the other boxing /fitness classes available. The instructors are motivating and good fun. You can work at your own level without feeling judged, and the members are friendly and welcoming.
The outlet boxing gives you after a day at the office should be referred to as a therapy! - Debra Priestley, Hebden Bridge

To book onto the course, text or call Kate 077 3243 3243 or like our facebook page and message us there.