Friday, December 13, 2013

Buy them some gym time this Christmas.

It's only 12 days till Christmas but every day is Boxing Day for us.

Gift vouchers for 1:1 training, or group sessions are available to order from today.

You can by bundles of 4 or 8 group sessions (incl Bootcamp, Circuits, Wed Warriors and Boxercise)
or 1:1 sessions by the hour (limited availability for new clients, please call to discuss).

4 sessions - £17
8 sessions - £30
1:1 £25/hr or 3 for £60

An unlimited monthly membership is also available for £45 which entitles the member to attend all Box 4 Fitness training sessions throughout the month.

Your voucher will be personalised, printed and can either be posted out or collected from the gym.
It won't be the wrong size or colour, it won't run out of batteries and it won't make you fat!

Call or text Kate to order 077 3243 3243.

Monday, December 9, 2013

Christmas closing 23 Dec - New Year opening 06* Jan

photo - tokidoki
As Christmas fast approaches, please make a note in your diaries of our closing dates.

The final training session before Christmas is:
Monday 23 Dec - BOOTCAMP at 6.15pm

First training session of 2014 is:
Monday 06 Jan - BOOTCAMP at 6.15pm

We'll be running a trial, 6 Saturday Morning Circuit sessions (for men and women) from 10-10.45am starting January 2014 and introducing a new Wednesday night training class. Keep your eye on the timetable and future blog posts.

Have a safe and happy Christmas and don't eat all the mince pies.

*please note, my original post said Jan 03

Monday, October 21, 2013

Level 2 Women's Boxing Course starts 19 November - BOOK NOW

As we are nearing the end of the year and everyone becomes busy with festive events and holidays, I've decided to compact the 8 week, 2nd level (Standard) ABA Boxing Awards course for women into 4 x 1.5hr sessions.

If there's enough uptake, the course will start on Tuesday 19 November 7.30-9.00pm and the following 3 Tuesdays, finishing on 10 December.

This course is open to anyone who has completed the Preliminary Award (the introductory 8 week course).

The course fee is £55 including certificate and medal (free to anyone who's already done this course and wants to repeat it).

Please contact Kate by text 077 3243 3243 or email

Tuesday, September 10, 2013

Beginners course for women starts Tues 24 Sep

The next Women's Boxing Awards beginners course starts on the last Tuesday in September and runs over 8 sessions (break at half term if necessary). It's a great introduction to the boxing gym and a chance to learn some basics before launching into fitness classes or stepping into the ring.

What will you learn?
This course covers the basics of boxing and involves light fitness training.
  • How to stand, hold your guard and move your torso
  • Throwing straight punches to the head and body
  • How to defend against straight punches to the head and body
  • Moving around the ring
Each session begins with preparation for training; warming up, skipping, bodyweight exercise and drills.

You'll learn a new technique each week and drill it the following week so that at the end of the course, movement and punching is becoming more natural.

What's it good for?
  • Improving confidence and self esteem 
  • Increasing fitness and supporting weight loss
  • Stress busting
  • Enhancing body awareness and muscle function
  • Improving co-ordination

Who's it for?
Absolute beginners who have an interest in either competing in Amateur Boxing or those who want to benefit from the training, for fitness only. There's always a mixed group of varied abilities and ages, providing an all female, supportive environment.

How to book?
Text or call Kate Dakers 077 3243 3243 or email

Tuesday, September 3, 2013

No further Box 4 Fitness Juniors sessions.

With the majority of our last group, reaching a size/ability to train with the seniors, I've decided not to take on any more juniors and to bring these Saturday morning sessions to an end.

With 2 very successful seasons under our belt at the Hebden Bridge Boxing Club, we've attracted a larger number of juniors at Club Training Times so it seems appropriate and of benefit to both the club and the individual to keep the talent within the boxing club.

Juniors and Seniors train together at the boxing club so there's always someone with more experience for the young people to learn from. There are usually 2, sometimes 4 Coaches in any one class so individual attention is given, even though the sessions are busier.

For juniors looking for more recreational sessions, Box 4 Fitness Tuesday night Circuits are open to those 12 and over (or under 12 if with an adult).

If you've been training with me as a junior and would like to discuss this more, please call or text me 077 3243 3243.

Tuesday, August 20, 2013

No Bootcamp Mon 26 Aug

Take a rest day next Monday or go for a walk or run if the weather is kind.

Back on as usual for Circuits on Tuesday, after the bank holiday.

Enjoy your day off, see you in the gym.

Sunday, August 11, 2013

Run to the hills.

I've had a week off hill sprints and already I can feel the difference in my energy levels, lung capacity and general well-being. It's not what it was a week ago, so I'm getting back on it tomorrow come rain or shine.

Week 1
Starting with 6 seconds of work and 60 seconds of rest x 10 times, I'm aiming for 50m on a steep gradient. I'll do this on Mon, Wed, Fri.

Week's 2 and 3
I'll progress to 16 seconds in week 2, then 30 seconds in week 3. After that, mash it up. That's what got me through the 10km run last week so I'm sticking with it.

Keep it short - around 12 minutes
If you read about hill sprints in my last post, you may have picked up that I said I was going to progress to 30 second sprints with 4 min rest x 10 times. This of course would defeat the object of high intensity interval training as it's short session duration is key. When sprinting for 30 seconds uphill, you only perform this 3 times with 4 minutes of active rest in between sprints.

Keep running.

Friday, August 9, 2013

The Valley Warriors at Total Warrior 2013 - the video

Team Valley Warriors totally smashed it last week at Total Warrior and had such a good time we want to do it all over again (especially the water slide)!

Here's a video that captures just some of the fun we had, led by our amazing captain, Vicky Conley. Cheered on by Jenna Hooson, Richard, Grace, Jim, Caroline, Jason, Dom and all the wee warriors, thanks so much for your support guys, it made the world of difference knowing you were there.

To Jason Elliott, I'm personally, indebted to you for your encouragement, support and neverending patience through back pain, knee pain and providing whisky at the end. Your mad skills with the camera, means we have something to remind us of this fantastic day forever, so thank you!

The Valley Warriors are: Amanda Elwen (sorry about the typo in the vid Elwen), Ali Brooker, Caroline Scott, Debbie Fawcett, Hatty Nylan, Jo Mitchell-Brunt, Joanna Marshall, Karen Mitchell, Kate Dakers, Kirsten Fussing, Pauline Laurie, Rebekah Grayson and Vicky Conley (with Iain Conley providing on-site motivation and guidance).

Monday, July 29, 2013

Valley Warriors checklist for Saturday....

For the Valley Warriors, here's a few thoughts about Saturday...
My recommended pack list:
Declaration Form (unless you have already handed it to Vicky Conley - NO FORM - NO PLAY)
Towel, wet wipes
Clean clothes and shoes/flip flops for journey home
Plastic bags for dirty clothes and shoes
Bin bag to sit on in the bus
Water to drink
Snacks (nuts, flapjack, fruit, seeds, jelly beans, post race chocolate)
Plasters + vaseline for blisters
Safety pins for your competitor number
Sun screen (we live in hope)
Small amount of cash if you want to buy food or other stuff at the village
Antiseptic wipes for post race cuts and grazes

On the morning of the event.

1. Wake - up, check yourself out in the mirror and tell yourself  YOU ARE A MACHINE, not just any machine but a valley Warrior machine, you EAT other machines for breakfast. Smile. Move on to breakfast.

2. Drink a pint of lemon water, take a shower and then tuck into a 50/50 carb/protein breakfast like oats, nuts, seeds and fruit with cinammon. Eggs, boiled or scrambled and a slice of wholewheat toast. Baked beans on toast with bacon, Green Smoothie...whatever, but lay off the coffee till later.
Aim to do eat half an hour before leaving home and eat a snack on the bus.

Coach leaves The Marina, opposite Moyles at 8am SHARP

Note: REMOVE ALL JEWELLERY. Body piercings included. You will lose it if you wear it. If you absolutely have to wear a ring then tape it up or it will go in the mud.

Wear (or bring):
  • Valley Warriors vest + sports bra - keep those moneymakers where they belong.
  • Light, breathable pants or shorts that will dry fast - no cotton or heavy leggings, they will drag you down. Wear boxer short briefs or full fitting knickers unless you want the world to see your ass, fine as it may be.
  •  Race shoes (tape them onto your feet with gaffer tape when we get there) and running socks, trainer socks will disappear down your shoe and bug you. If you have off road, trail or fell running shoes and are used to wearing them, then do. If not, wear the trainers you've trained in the most over the past few months.
Please feel free to add comments below if there's anything I haven't covered or if you have any queries. See you Wednesday for the final training session (meet at the gym 6.15pm).

Morning Power Juice smoothie

Here's what I've been drinking on the days I do my sprints.

I find it difficult to get solids down first thing in the morning but I'm also acutely aware that I need to rehydrate and feed my body if I want it to perform well running up hills. So I neck this drink about 1.5hrs before I train and have some solids (protein+carbs) within the hour of finishing.

It tastes much better than it looks.

If you've never made a green smoothie before, don't be put off by the colour of your Power Juice. It's half veg and half fruit/coconut water so won't look like a milkshake from MacDonalds but will taste a whole lot better. It's dairy free, gluten free and full of nutrients so will kick start your day nicely (add some solid protein if you are having this as breakfast eg. smoothie + 2 poached eggs + slice of wholewheat toast).

Morning Power Juice
Serves 2 (so give the other half to the kids or your partner, or the postie)

1 tsp 'supergreens'  powder or spirulina*
1 tsp raw, ground flaxseeds
1 head of pack-choi chopped
1/2 papaya or mango
1 kiwi fruit
10cm piece of cucumber
250ml coconut water
125ml water
 lemon juice and agave syrup to taste

Chop fruit and veg into small pieces and put into a blender with all other ingredients. Blend, pour, drink.

*available from most health and whole food stores.

No training this Saturday 3rd August

photograph from Total Warrior website
We're off for a dirty weekend up in the lakes!

This Saturday, all the hard training the 13 Valley Warriors have done over the past few months will come to fruition as we head for The Lakes to compete in Total Warrior.

So the last Box 4 Fitness training session is Friday morning Boxercise (9.30am) and we're back to normal on Monday 5th August at 6.15pm for Bootcamp.

See you on the other side of the mud pool guys!

Saturday, July 20, 2013

No Juniors Training during summer holidays

Saturday morning sessions for Juniors are now closed till the end of the Summer Holidays.

Circuit classes on Tues evenings at 6.15pm (boys and girls 11+) or squad training on Mon at 7.30pm (for those who want to spar) are alternatives during the school break and we'll be back to normal in September.

The next beginners, Boxing Awards course starts September 14th, please email Kate to book a place on this course. Open to 11-15 yr olds, boys and girls.

Enjoy the holidays!

Friday, July 12, 2013

Great video about the caffeine cycle

One night this week, I lay awake till 3am unable to sleep, this happens a couple of times a month if I'm in training for something and my fitness starts to increase along with my caffeine intake.

It's frustrating and disruptive to my working day and every time it happens I curse myself and blame the coffee. But working out the right caffeine intake for your activity level isn't that easy.

Angry coffee people 
I've met a few people who have an excessive caffeine intake and in all cases, they complained of low energy, poor appetite and were pretty strung out and moody. It's a drug after all and should be used sparingly to be effective.

Coffee squeezes your adrenal glands - they are the ones responsible for releasing hormones in response to stress (fight or flight), such as adrenaline. Unless you do something with this adrenaline ie chase a beast to kill for dinner or sprint up a big hill, it stays in the nervous system and has a detrimental effect on the body. However, used correctly, it can aid the athlete in training.

What's your cup max?
As a general rule, I like my first cup about 3 or 4 hours into my working day and another, late afternoon to give me a push for evening training sessions. I don't drink instant coffee, only ground and filtered but am also tempted by branded iced coffees which are usually full of sugar, dried skimmed milk and preservatives. Occasionally I make the mistake of buying these cans of crap and go over my 2 cup limit, usually if I'm a bit stressed, or feeling flat before training. Sometimes I get away with it, but mostly, it leaves me awake for hours unable to quiet my mind.

This video explains the caffeine cycle quite clearly if you are concerned about your intake  Adam Carey talks about caffeine.

High Intensity Training...the fastest way to get fit?

I've been busy recently, getting myself ready for Total Warrior which is just 3 weeks away. My blog ideas have been backing up so I'm going to unleash them now whilst I have a spare hour, lest they disappear forever, to the back of my brain.

First thing to talk about is High Intensity Interval Training. As I struggle to run for anything over 30 minutes without paying the price in back pain, I'm using the science of Drs Babraj and Lorimer to get fit enough to cover the 10km assault course. I hope that after the event, my physio will pick up the pieces and stick me back together again and off I'll go to Tough Mudder in September.

What is High Intensity Training?
Brief periods of repeated bursts of all-out exercise inter-spaced by longer periods of recovery. The intensity of the training can be controlled by the duration of the sprint, the gradient of the hill or the number of sets performed.
Watch the video High Intensity Training explained

In my case, I'm using a hill with a steep gradient, I started off week 1 with a 6 sec sprint and 30 sec rest, 10 times - repeated 3 times in a week. This week, I've upped it to 18 sec sprint and 2 min rest, again 10 times per session, 3 sprint sessions a week. Next week I'm aiming for 30 sec sprint and 4 min rest, 10 times and then I'm going to compare the results before reviewing the plan.

Just 15 minutes

Much research has been done by sports scientists and others that suggests that just 15 minutes of high intensity training, 3 times a week can drastically improve your fitness level, increase your lower body strength, increase your insulin sensitivity by 25% and reduce your body fat by 8%.

Week 3 starts Monday so I'll keep you updated on the progress.

Thursday, June 27, 2013

Andy Wake on Training Camps

Boss man at Boxercise talks about training camps, making weight for a fight and improving yourself as a boxer.

There should be no such thing as training camp
I believe that training camp begins the day you start training and ends the day you retire - ANY other days you take off are SCHEDULED REST DAYS. You shouldn’t have a 'holiday' after a boxing match. I don't believe that you can improve by only training for the 8 -14 weeks that some boxers train before a fight. For 3 fights a year that's just 24 - 42 weeks training MAX! This is absolute madness.
read the full article here.

Tuesday, June 18, 2013

Wednesday Warriors this week 19 June

This week's Wednesday Warriors Training will be led by Vally Warriors team captain Vicky Conley.

Meet at Calder Holmes Park (by the skate park) for warm up at 6.15pm and then you're heading out for a 40 minute (or thereabouts) run up the back of the train station and towards Mytholmroyd.

The route is around 2.5 miles or 4km which is just under half what you'll be doing distance wise on race day if you're participating in Total Warrior. With just over 6 weeks to go, this is a good time to push yourself that little bit further to prepare your body for what's to come.

May the wind be at your back and the sun on your face Warriors!

Sunday, June 16, 2013

The World's Best Sticky Seed Flapjacks

no flour, no sugar, no butter and very delicious.
I'm very grateful to my friend Jo for introducing me to these beauties. They are packed with nuts and seeds, full of protein and beneficial fats that feed the brain and skin and help to lift your mood.

The lack of flour, sugar and other nasties makes these flapjacks first choice over any shop bought or commercially produced version. They are satisfying, tasty and just-right on the sweetness scale for me.

I eat them mid morning alongside some berries or as post workout fuel.

Sticky Seed Flapjacks*

Makes 10-12
(these are high in fat so even though it's good fat, I made this recipe into 20 portions)

175g (1 cup) chopped, pitted dates
450ml (2 cups) water
150g (1 cup) raw cashews
150g (1 cup) raw hazelnuts
300g jumbo rolled oats
150g raw pumpkin seeds
150g raw sunflower seeds
475g (1 1/3 cup) agave syrup or runny honey
75g (1/2 cup) mixed raw sunflower, pumpkin and sesame seeds for the topping

Place the dates and 22ml of the water in a pan, bring to the boil and simmer until dates are soft. Transfer to a blender, whizz to a paste and put into a large mixing bowl.

Put cashews and hazelnuts into blender with remaining water and blend to a smooth cream. Add to the bowl with the dates.

Place oats, pumpkin seeds and sunflower seeds into food processor or blender and roughly chop, add to teh bowl with the agave syrup or honey and mix thoroughly (serious forearm work required).

Transfer to a baking tray lined with parchment and spread to a thickness of 1-2cm. Sprinkle with the mixed seeds and bake for 2o minutes until golden.

Leave to cool and slice.

*Recipe from 'Honestly Healthy' by Natasha Corrett and Vicki Edgson

The original recipe calls for hazel nuts and cashews but I replaced some of the cashews with walnuts as they are a rich in omega-3 and help to lower cholesterol. Find out more about nut nutrition

Saturday, June 8, 2013

Beginners Course for Women starting this month

The Boxing Awards are made up of 6 levels with the entry level being the Preliminary Award.

It's a glove-contact course (no face contact)  run over 8 sessions and features the basics of boxing.
How to stand, move around the ring, use your body for defence and attack and how to throw punches.

Not too physically demanding at this level, your training will involve light skipping, punching pads and bags, and partner drills. So if you're just starting out in fitness, this is achievable for you. If you're already training in the gym and would like to improve your punching technique, the first level covers all you need to know for straight punches.

If you're considering an amateur career in boxing this is a good starting point and as you progress through the levels, you will be passed on to a Head Coach who will get you ready for competition.

Fully certified course, delivered by a registered Asst ABA Coach, insured and CRB checked.

Bookings only: Text Kate 077 3243 3243 or join the facebook group and post on the wall.

Tuesday, June 4, 2013

box 4 fitness email is down, down, down

if you''ve emailed me in the past few days and had no reply, please re-send your message to We will be back up and running soon Urgent enquiries, please text or call 077 3243 3243.

Tuesday, May 21, 2013

Classes this week and Bank Holiday Monday

No Bootcamp Monday 27 May, it's Bank Holiday weekend and the third Hebden Bridge Blues Festival, Fri - Sun so I'm hanging up my gloves for a day off and hope to see some of you at the festival find out more.

This is your 'Get out of Jail Free' card so use it wisely and come back fresh for Circuits on Tuesday 28 May.

Classes as usual this week; Women's Fitness Wed 10.30am, Wednesday Warriors 6.15pm, Boxercise (with less-evil-than-me-Guest Instructor, Mish) Fri 9.30am, Women's Training, Sat 11am.

No Juniors Training this Saturday 25 May - back to normal next week.

See you in the gym.

Tuesday, May 14, 2013

Hebden Bridge Boxing Club Show 18 May - tickets on sale

Tickets are on sale in the gym this week - at all classes - both Box 4 Fitness and Club training sessions. This is a family show, open to all ages. It's an opportunity for club members, friends and family to come along and show their support for the young boxers and see all their hard training pay-off.

It promises to be a great night of amateur boxing - so buy a ticket and don't miss out on the action!

Friday, May 10, 2013

No Vodafone 3

We're on the 3rd day without mobile signal today and no word from Vodafone as to when we'll be back up and running so if you need to contact us please email or post on the facebook group wall. Thanks

Wednesday, May 8, 2013

Bosu Boxercise Friday. 9.30am

this is a cake
Plenty of skipping, bench runs, medicine ball abs, then some speed-pad drills, heavy bags and core-smashing Bosu. Friday morning at 9.30am.

Can you think of a better way to kick start your Friday...without cake?

Sunday, May 5, 2013

Cinco de Mayo Chick Pea, Kidney Bean and Beef Chilli

I was inspired to make chilli last night after thinking about being in New York 2 years ago on the eve of Cinco de Mayo, eagerly awaiting the Pacquiao, Moseley fight on May 7th, good times!

I've never been to Mexico and I'm sure they don't make chilli like this but here's my version. It's a good post-training meal, works with baked, sweet potato as an alternative to rice and freezes well for mid week dinners with steamed green veg like broccoli or shredded greens.

On the side:
carrot, spinach and alfafa sprout salad

1 handful each (per person you're feeding), of spinach leaves and alfafa sprouts, 1 carrot, made into ribbons with a peeler, olive oil, oregano salt (sea salt and dried, crushed oregano) and lemon juice.

avocado and cherry tomato salsa
1/2 avo per person, 4 cherry tomatoes, drizzle of balsalmic vinegar, black pepper and lemon juice.

brown rice simply boiled, drained and steamed
avocado and cherry tomato salsa
carrot, spinach and alfafa sprout salad

chick pea, kidney bean and beef chilli

brown rice

I like my chilli pretty hot so use 2-3 fresh green chillis and 2tsp crushed dried red chilli (for 3 servings). I make a spice paste of fresh grated ginger, roasted and crushed cumin and coriander and paprika as a base for this dish.

chick pea, kidney bean and beef chilli
fry a large white, chopped onion in coconut oil, add garlic, chilli and spice paste and cook till aromatic. Add minced beef (I use around 50g of grass fed, organic beef per person) and brown. Empty in a tin of chopped tomatoes, or use up ripe tomatoes from your fridge and bring to the boil. Simmer on a low heat for as long as you've got, adding water to keep moist.  Half an hour before serving, add cooked chick peas and kidney beans (1/2 cup per person), then ten minutes before serving add chopped fresh herbs. I use coriander and parsley to balance the garlic and chilli.

Feliz cinco de mayo!

Friday, May 3, 2013


Time for a day off on Monday, enjoy the sunshine, spend time with friends and family and get your ass back to the gym for Circuits on Tuesday at 6.15pm.

Women's training is on tomorrow at 11.00am, we're doing footwork drills and defense, bags and abs. Get some training credit in the bank before the big weekend guys.

Thursday, May 2, 2013

Let food be thy medicine and medicine be thy food

 I've had 3 emails in 4 days this week, from people asking what they should eat to lose weight, increase energy or improve performance, so I thought I'd blog about it and try and cover off a few points.

I'm going to start by clarifying that I'm no nutritionist, dietitian or scientist. I train with boxers who need to lose anything from 2 or 3 pounds to make weight for a fight and I work with people who have 2 or 3 stone as a weight loss goal, with limited, physical capability. I share my personal experience with nutrition and what I've gained from working with others.

Been there, done that, this is what I learned
My introduction to body transformation was the Body for Life eating and training programme in the early 90's which took me from eating 3 meals a day to 6. I was vegetarian, living in a land-locked country, training in the gym 6 days a week and 3 nights a week in the dojo. It opened my eyes to the nutritional value of food and how I could use it best to fuel my body for optimum energy.

If you shop, prepare and cook your own food - your chances of success will increase dramatically. Don't kid yourself about not having the time to do this. If you want to see change, make change.

If it's got a label, fancy packaging, an advert on the tv? As a rule, I stay away from it.

In an ideal week, I buy vegetables from my local market, the fresher the soil on my carrots, the happier I am. My meat comes from my local butcher who has a farm nearby, he can tell me what his animals are fed on, is happy to discuss their living conditions and will indulge my otherwise annoying quest to buy and eat meat that has come from a good, respectful home. Fishmonger for fish, deli for cheese, chick peas, legumes and other such things.

Here's a short list of things you will not find in my cupboard or fridge (unless my partner has been shopping):
packets of cereal, biscuits, baked goods in packets, cereal bars or low fat snacks, packets of soup or sauce, margarine or low fat spreads, coke, diet coke or other sugary drinks, ready meals, frozen processed get the picture.

Metabolic typing, the 4 hour body, high protein, slow-carb diet, carb cycling, protein loading, calorie counting, low-fat, high fibre and eating meat. I tried them all over a period of a few years and discovered that all I needed to do was get the balance right for my body.

We each have our own biochemical individuality and only we can work out what the right balance is, based on our energy levels, weight, moods and general health and wellbeing.

I go for a 50% carb and 50% protein ratio on my plate. So a chicken breast (around 100g or the size of the palm of your hand) and a sweet potato (same serving size) with at least 2 green veg + salad or other veg would be a typical meal.

On a heavy training day I add more carbs prior and green veg and protein after the event. I try to refuel within the hour and I drink more than my usual 2 litres of water.

I eat salad leaves and other raw food every day and try to limit my fruit intake to berries as bananas, apples, pears and mangoes kick start sugar cravings for me. I snack on nuts, eggs, spinach leaves, seeds, nut butter and rye crackers.

Before you foodies start rolling your eyes and cussing about how I am missing out on life's great pleasures, I'm not and I don't. I aim to eat clean 80% of the time and find that as a lifestyle, this works for what I want from my body now.

Not every meal I eat is a culinary delight, sometimes I just eat the elements of a tasty meal. I snack on a boiled egg, a handful of spinach leaves and a few almonds but I also make a mean creamy spinach omlette with toasted almond slivers. Same stuff, different way.

If I want to drop weight for a particular reason, I cut down on carbs, reduce dairy intake and eat clean protein and lots and lots of plant based food. I drink green tea, lemon water and plain water, eliminate caffeine and fruit and stay away from bread and pasta at all costs. 

When you get the balance right, you will naturally sit at your ideal weight and have plenty of energy. It's a journey, but one worth exploring if you want to live a healthy life that doesn't leave you feeling deprived every day. Let food nourish you, not eat you.

Don't 'go on a diet', just make a conscious decision to sort your diet out and stop eating crap. It takes a while to change habits and parties and dinners and family events or desires will always be there - have them, enjoy them, partake in whatever you fancy but come back to eating clean at your very next meal.

Don't start on Monday because you screwed up on Saturday, or eat rubbish till next Tuesday because it's the 1st of the month. Don't wait for it to be easier or when you have more money or time, it will never happen. Make the smallest change at the earliest opportunity, don't hold yourself back by listening to your own excuses and COOK.

Monday, April 29, 2013

Standard Boxing Award for Women starts tomorrow 7.30pm

Just a reminder that this 8 week course starts tomorrow evening and is open to Preliminary Boxing Award holders only. It's the 'second level' of the Boxing Awards and introduces some of the rules, combination punching, footwork and movement.

If you want to participate in this course and haven't already booked, please text me before tomorrow afternoon. Kate 077 3243 3243.

Looking forward to seeing a few old, familiar faces back in the gym for this one!
more info on the Standard Award

Wednesday, April 24, 2013


Here's your kit list for tonight if you are accepting the challenge and joining the Wednesday Warriors for outdoor training.

1. Light rain jacket or long sleeved breathable running shirt for crawling in dirt.
2. Outdoor trainers or trainers that will become your outdoor trainers from now on (for running in dirt).
3. Small towel (for wiping dirt).
4. Water bottle.
5. Your bad-ass Warrior attitude.

That's all folks. See you at the gym ready to leave for the park as soon after 6.15pm as possible.

Sunday, April 21, 2013

Get gloved up for Bootcamp Monday - 22 April

We're going 9 rounds on the bags tomorrow evening and smashing the core with plenty of  plank - add the 90 rep challenge and you have Bootcamp Monday! Bring water and a small sweat towel. £5 per session

Wednesday, April 17, 2013

Women's Fitness on Wednesdays, 10.15am

This session changes each week, working on different aspects of fitness. Strength, speed,'s a good all rounder.

We do stuff with kettlebells and medicine balls, skipping ropes and plenty of flying solo with our bodyweight. Some pad and bag work because we're in a boxing gym and most people who walk through our doors want to hit something for at least a few rounds before they feel like they've been there.

It's currently limited to 8 people, a small, friendly group with not an ounce of  baby pink lycra in sight.

If you'd like to come and train with us, text Kate 077 3243 3243

Monday, April 15, 2013

Wednesday Warriors as from 24 April

So it's just 15 weeks till Team Conley - The Vally Warriors, take to the hills and participate with thousands of others in the Total Warrior 10km obstacle race. We're raising money for Calder Valley Search and Rescue Team, a voluntary team who do valuable, life saving work around these parts.

In preparation, we'll start Wednesday Warriors between 6.15-7.15pm as from 24 April. This training is open to anyone - you don't have to be part of the team.

We'll work outdoors whenever possible, getting down and dirty on the ground, in the woods, the park and along the canal, sprinting, crawling, stair runs, weighted runs...lots of cardio and core work!

Sessions are £5 each - booking only unless you are a team member. Text Kate 077 3243 3243

Monday, April 8, 2013

Ali or not to Ali, that is the question...

This is what goes on at the Speed Pads training session on Wednesday's at 6.15pm.Well, ' goes a little something like this...'
 Beastie Boys Andy Wake and Phil Glover (real name)

This is footage from the course where I partnered Phil for a few rounds and he blew my pads off, he was ace. In this video he's with the bossman of Boxercise, Andy Wake

We're doing just a few more Speed Pads sessions before we make a change to the timetable and look at another Introductory Course later in the year, so come and try out a class for a fiver and let us know how what you think.

Thursday, April 4, 2013

Get wrapped up for Boxercise tomorrow at 9.30am

Due to school holidays we've shifted things around tomorrow so Kate will be taking this session - no booking required, just come down and join in.

Here's a useful little video - you'll need to have your wraps at the ready to practice.How to wrap your hands for Boxercise

Tuesday, April 2, 2013

Circuits tonight at 6.15pm

All classes are back to normal this week after the Easter break, Circuits tonight at 6.15pm followed by Women's Boxing Awards session 5 at 7.30pm.

Wednesday, March 27, 2013

Speed Pads training tonight - women only

This session is now open to women only - either complete beginners or anyone who's already completed the 8 week introductory course.

Working in pairs, using gloves and focus pads, we train 2 minute rounds of drills and combinations focusing on speed and accuracy.

Not a press-up, sit-up or burpee in sight in this session, it's pure pads and gloves so if punching is your thing, and you want to do a bit of brain training at the same time - come along and give it a go.

Starts at 6.15pm and runs for an hour. £5

Monday, March 25, 2013

Classes this week and Easter closing

Bootcamp is on as usual tonight at 6.15pm, Circuits tomorrow at 6.15pm (with guest Instructor Rachael Smith), Women's fitness, Wed at 10.15am and Muhammad Ali Fitness and Speed Pads, Wed at 6.15pm.
No Women's Boxing Awards this week (usually Tues at 7.30pm) and we're closing for Easter from Fri - Mon. Classes back to normal Tues 2 April.
This of course relies on the fact that the weather will continue to improve and Spring will arrive as promised!

Saturday, March 23, 2013

Training is on today as usual

Despite the arctic conditions, Juniors (10am) and Women's training (11am) will go ahead this morning. So, ski down if you can safely make it to the gym. Bit of snow won't hold us back today!

Friday, March 22, 2013

Snow, snow, snow

The poor weather conditions forced us to cancel Boxercise this morning as safe travel wasn't possible. It's been snowing pretty much all day today and things are looking a little shaky for our Juniors and Women's training tomorrow too, unless it stops tonight!

I'll keep you updated so please check back here or join our facebook group to stay in touch. In the meantime...happy sledging! 


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