Wednesday, September 24, 2014

Women's Boxing - Beginners Course starts Oct 14

The last women's beginners boxing course of 2014 starts Tuesday, October 14 at 7.30pm.

This is an 8 week course, led by a female coach, in an all-female environment. It's glove-contact only, so no hitting or getting hit. We use punch bags, focus pads and boxing gloves as targets so it's a good way to learn the basics without committing to full sparring.

You'll learn the basics, without getting hit
- how to stand and move around the ring
- how to throw and defend straight punches
- how to throw punches onto a target, with force
- some rules relating to amateur boxing
- basic body conditioning exercises

Just want to get fitter or improve your punch?

If you want to get in the ring and box, this is a good place to start. Our Female Club Champion started out doing this course and currently holds the National Title in her weight category for 2013-14.

If fitness or learning better punching technique is what you're after, then this course is for you.

Suitable for women and girls 14+, non contact and does not require a high standard of fitness to begin with. Boxing training is particularly useful for increasing confidence in women, channeling aggression and unloading stress.

Booking only
The cost of the course is £55 for 8 weeks, payable at first session (talk to me if this is a problem). This fee includes a medal and certificate upon passing the assessment. Places limited so booking essential. or text 077 3243 3243.

If you want to ask any questions or talk about this course, contact me, I'll return your call at my earliest availability if you catch me in the gym.

Tuesday, August 26, 2014

No Box 4 Fitness training 1-6 Sep

There will be no Box 4 Fitness training sessions after this Saturday's K O Circuit at 10am until I'm back from holiday for Bootcamp on Mon 8 Sep.

Don't sit on the sofa all week

Hebden Bridge Boxing Club training runs Mon and Tues at 7.30pm, Thurs at 7pm and Sun at 10am. Sessions are run by Club Coaches, Cass, Tony and Cowie,  cost is £5 each and they are an hour long. You're welcome to join any of these training sessions.

Get together with a few people and go for a run whilst we still have some light left in the evenings, or head to the park and bang out some sets of burpees, press ups and pull ups...walk the dog (twice), play football with the kids. Do something, don't just sit there and wait till I'm back to kick your ass.

I look forward to seeing you all, having returned in full beast mode for BOOTCAMP - Mon - 8 September.

Monday, August 25, 2014

Bootcamp at 7.30pm tonight

Bootcamp will run tonight at the later time of 7.30pm. Open to all - come and get some training in the bank!

Monday, July 28, 2014

Self Defence for Women and Girls - starts Wed 6 Aug

This course of 8 sessions starts next Wednesday, 6th Aug at 6.15pm. It's a practical, hands-on course that covers easy-to-learn techniques in self defence.

Exclusively for women and girls over 11, you'll learn:
  • what to do, to reduce your chances of being a target
  • how to deliver blows with your elbows, knees, hands and feet
  • how to get out of choke holds, hand grabs and shoulder clinches
  • how to use your body against an attacker if you are pinned down
You'll work in pairs, practising techniques regularly so you become comfortable and confident using them. Working at a pace you can manage and aiming to increase your strength and delivery each session, your ultimate goal is to have at least 3 solid tricks up your sleeve by the time you complete the course.

Course dates
Wed 6, 13, 20, 27 Aug (no session Wed 3 Sep), 10, 17, 24 Sep, 1 Oct.
All sessions start at 6.15pm and are 1 hour.

How to book
Call or text Kate Dakers 077 3243 3243

£40 for all 8 sessions or £5 per session, drop in

What to wear
Comfortable clothing, tracksuit bottoms or shorts, t-shirt or vest. No jewellery, trainers or bare feet while it's warm, forget the make up and bring some water.

Hebden Bridge Boxing Club, top of Ribstone St, Mytholmroyd, HX7 5LR

No Training this Saturday, 2nd Aug

The Valley Warriors are once again taking to The Lakes this Saturday for Total Warrior, a 10km obstacle race that challenges strength, endurance, agility and sheer determination. We've been training hard over the past few months to get ready for this one and it's finally time to get out there and kick some butt.

With 19 of us going up, classes are cancelled at 10 and 11am this Saturday but we're back in for Bootcamp on Mon 4 Aug at 6.15pm.

Tuesday, June 17, 2014

Club Open Day 28 June - everyone welcome

On Saturday 28 June, we're opening our doors to welcome members, friends, family and neighbours to the Boxing Club. We're making brews, hitting pads and generally having a good time in the gym.
Come and see us between 11am and 3pm. We look forward to you being there.

Thursday, May 15, 2014

May Bank Holiday Weekend training sessions

Boxercise will run as usual on Fri 23 May at 9.30am and the Kids Only session on Sat 24 at 9am.

No Circuits or Women's training on Sat or Bootcamp on Mon 26. I'm taking a break from the gym to work at the Hebden Bridge Blues festival for a few days which always proves much harder graft than going ten rounds with Tyson!

If you're local and enjoy live music, there are some fantastic bands on over the weekend check out the website for the full line up and tickets.

Wishing you all a safe and relaxing weekend!

Tuesday, May 6, 2014

Kids only. Starts this saturday at 9am.

Our Kids Only boxing fitness session starts this Saturday at 9am. It's open to little people between 5 and 10 years old to give them a taste of what it's like to get the gloves on.

These are non-contact (no hitting or being hit) fitness sessions, using pads and punch bags as targets. They will include exercises, skipping and drills to develop body awareness, motor skills and strength.

Drop in session £5 for 45 minute session 9-9.45am every Saturday.

Monday, May 5, 2014

Bank Holiday Bootcamp

Limited Edition, Bank Holiday Bootcamp on tonight at 6,15pm. Open to all, £5. See you there!

Wednesday, April 16, 2014

New training venue for Box 4 Fitness sessions

We are now based at a new and improved venue within Hebden Bridge Boxing Club in Mytholmroyd. A much larger mill space, with more light, less damp and plenty more parking!

The boxing club has a new full-size ring as well as the refurbished training ring, there are 13 bag stations and a weights and matted area for exercise.

Our training timetable remains the same with 2 Boxercise sessions per week on Wednesday and Friday morning's, Bootcamp Monday, Circuits on a Tuesday, followed by Women's Boxing Awards and Women's Boxing Training after KO Circuits on a Saturday. Rachael Smith continues to deliver her Boxercise / Get Fighting Fit for over 50's session on a Monday too.

Beginning May 10th there will be a new, Kids Fitness Boxing Session at 9am for boys and girls aged 5-10. Run by myself, Kate Dakers and Head Coach, Clayton Varey. These will be safe, non contact sessions with plenty of games and fun fitness stuff.

To find our new training venue:
Turn onto Midgley Rd off Burnley Rd (Russell Dean furniture on the corner), take first left, signposted 'Leading to Zion Terrace', first right and stay right on Ribstone St. We're up near the top on the right hand side, the car park is surrounded by a wooden fence.

If driving, please park on the far side of the car park as the yard area is used by big vans, both day and evening for access/delivery to the other mills. We are located in the mill behind the first one you see when leaving the car park.
Postcode HX7 5LR click here to view google map

We look forward to welcoming old and new members to the club.

Thursday, March 20, 2014

1:1 Training for faster results - availability now!

photo credit: blu planet photography
After a few months of general chaos and thumb injury, I'm at last back in the gym full time.

My schedule has changed so 3, regular 1:1 sessions have now become available:

Saturday morning 8.45am -9.45am
Monday afternoon 4.30pm -5.30pm
Wednesday morning 11.30am -12.30pm

What does it cost?
A single session is £25 or you can buy discounted blocks of 3, 6, or 12, 1 hour sessions (half-hour sessions available on request).

What will you do in a 1:1 session?
This depends on your particular needs, abilities and goals. I don't buy the one-training-plan-fits-all philosophy so we'll work together to find what's right for you. This may include:

High Intensity Interval Training for fast results in weight loss and fitness.
Boxing focus pad work either for fitness or coaching
Kettlebell and cardio training (indoors and outdoors)
Remedial exercise for injury or muscle weakness

I won't promise to give you the body of a fitness model in 6 weeks or to banish your love-handles in a month before you hit the beach. But I know how to do it and if it's a realistic, healthy goal that you are determined to reach, I'll get you there.

In my experience most people just want to have more energy, to move easier, to feel good about their body and to feel proud and satisfied when they leave the gym.

If you think 1:1 training would help you, give me a call and we'll talk about it. Kate 077 3243 3243.

Tuesday, February 25, 2014

Changes to training timetable Mar 7 & 8

From Thurs 6 - Tues 11 March we are in Tenerife for the Hebden Bridge Boxing Club training camp. This will affect Box 4 Fitness classes as follows:

No Boxercise on Friday 7 March and no Women's Boxing Training on Saturday 8 March.

KO Circuits will run as usual at 10am on Sat 8 Mar, Bootcamp on Mon 10 Mar at 6.15pm and Circuits on Tues 11 Mar at 6.15pm.

There will be guest instructors in the gym to cover these classes so please support them as usual by turning up and training hard.

Wednesday, February 12, 2014

No Boxercise today at 10.15am

Sorry everyone but I haven't been able to get cover for this class and can't make it due to injury complications. All other classes are running as usual so please keep one eye on the blog in case there is any change. Thanks for bearing with me whilst my thumb repairs!

Wednesday, January 29, 2014

Dairy free, creamy coconut, prawn chowder

Day 5 of a sugar, wheat, caffeine, yeast, dairy and grain-free diet and I've been craving a cup of dark, sweet, coffee with cream. It's difficult to find tastes that satisfy you when you're coming off certain foods and eliminating sugar and fruit has left me tired and struggling through 10 hour days at the gym.

So in my quest to eat something nutritious that would stamp on the head of the sugar beast, I made soup.

It looked so good, I ate it before I paused to think about photographing it so just imagine a steamy, creamy, velvet chowder, bursting with pink prawns and fresh herbs and it?

Now make it...

Creamy coconut, prawn chowder
(4 servings)

2 courgettes
1 small cauliflower or half a med sized beast
120ml coconut milk
180ml vegetable stock

2 tbs virgin coconut oil
1/2 tsp dijon mustard
350g cooked prawns (or salmon or cray fish tails or a mixture)
pinch: black pepper, cinammon, paprika, celery salt, crushed bay leaves
salt and pepper
juice of half a lime
small bunch flat leaf parsley or coriander

Wash veg and cut into chunks, place in steamer and steam till tender.

Meanwhile, warm the stock, remove from heat when the veg is ready and place in the blender with the coconut oil, mustard and coconut milk . Keep a few spoons of cooked veg aside and chuck the rest into the blender and whiz till smooth.

Tip into a saucepan, add the veg back in with the prawns, juice of half a lime and seasoning and spices. If you like a thinner soup, add more stock or coconut milk. Heat through, season to taste and serve sprinkled with freshly chopped herbs.

Note: If you have fussy eaters in your house and want to hide the veg, just puree it all before adding the prawns, lime, spices and seasoning. The cauliflower taste is very mild so haters won't know it's in there.

Saturday, January 4, 2014

Saturday KO Circuits - New class for 2014

Starting next Saturday, 11 Jan, we're trialing six weeks of KO Circuits. A 45 minute training session that begins with a 10 minute warm up and moves into 4 or 5 rounds of interval training.

What's interval circuit training?
In this case, it's short bursts of intense activity with brief recovery periods and rest periods of 1 minute, every 3 minutes. Repeat this with 4 or 5 different activities that challenge the entire body.

An example...
Get the gloves on and fire punches at the bag as hard and as fast as you can for 20 seconds -, ease off (but stay active) for 10 seconds and then do it again. Repeat this pattern 6 times and then rest for 1 minute.

Move to a new station and perform the next exercise in the same pattern. Read more about interval training.

What are the benefits?
Without going into the science and to put it in its most simplistic form, it's a fast way to burn fat, improve your fitness, overall health and ability to perform exercise. Oh and it's not boring.

Who is it for?
Anyone looking to improve their fitness level. Simple as that. It doesn't matter whether you can run a 6 minute mile or have only ever run a bath.

You work at YOUR pace and push yourself to go faster or harder than you did last time. Every time you do it, you try a bit harder and every week you become a bit faster and fitter. It never stops.

The details:
Initial trial - every Saturday for 6 weeks from 10am
Session time - 45 minutes including warm up and cool down
Cost - £5 per session (£8 if staying for Women's Training session at 11am)
Venue - Hebden Bridge Boxing Club
Wear - comfortable clothing that doesn't need adjusting (sports bras strongly recommended for women), indoor trainers (no trail shoes) or boxing boots.
Open to: Women, men and young people over 12
Bring: Bottle of water and a hand towel

Wednesday, January 1, 2014

Start 2014 with a BOOM!

The first women's beginners boxing course starts January 14, 2014 at 7.30pm.

An 8 week course, certified by the ABA, led by a female coach, in an all-female environment.

Teaching you the basics of boxing, a few rules and body conditioning exercises for boxers.

- How to stand and move around the ring
- Throwing straight punches and defending against them
-  Hitting a target using focus pads and punch bags

It's suitable for anyone over 15yrs, is non contact and does not require a high standard of fitness to begin with. Boxing training is particularly useful for increasing confidence in women, chanelling agression in a positive way and unloading stress.

The cost of the course is £55 which includes a medal and certificate upon passing the assessment. Places limited to 14 and booking is essential. Email or text 077 3243 3243.