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 signal...day 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 kate@box4fitness.co.uk 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

REST DAY - Mon 6 May - No BOOTCAMP



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.

Lesson 1 - PREPARATION IS EVERYTHING
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.

Lesson 2 - EAT INGREDIENTS NOT PRODUCTS
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 meals...you get the picture.

Lesson 3 GET THE PROTEIN-CARBOHYDRATE BALANCE RIGHT
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.

Lesson 4 FOOD IS FUEL NOT ENTERTAINMENT
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.

Lesson 5 IF YOU WANT THE SAME RESULTS, KEEP DOING WHAT YOU'RE DOING
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.