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.