Category: Mindset

Why you shouldn’t wait for the perfect time to start

Post author By Admin12Rounds
Post date 21/06/2023

Something I was thinking about the other day was how we are always waiting for the perfect time to start.

Whether it’s starting a new job, a new relationship or a new fitness routine, we tend to wait for the circumstances to be right.

But life doesn’t work like that.

It’s very, very difficult to find that perfect time.

There’s always going to be stress at work

There’s always going to be a lot going on

It’s always going to be someone’s birthday or wedding.

When we wait for things to be perfect, we never actually start and make those changes.

And we miss out on all the good things that come from starting something new.

it can even be detrimental to our self esteem when we keep saying we are going to do something but don’t actually take the action. We start to mistrust ourself as we don’t believe what we say.

So if you needed some motivation to start something – this is it.

Don’t wait for the perfect time. Once you’ve made the commitment, you’ll make it work.

Your future self will thank you.

Love Kat x

Tags mindset, motivation

Boxing tips Mindset Motivation Uncategorized white collar

Getting Comfortable with Punches coming at you

Post author By Admin12Rounds
Post date 16/01/2023

Are you thinking about training to fight?

Our January Fight School intake have started training!

If it’s something you are interested in, this is the time to consider signing up for our next fight school as places go fast.

Here’s a bit more about the programme from coach Anthony Young.

Nutrition and Mindset

We want to help you get in shape, but we also want to teach you how to do it the right way. Our
nutrition and mindset workshop will help you learn how to eat healthily without depriving
yourself, how to set realistic goals for yourself and your workouts, and how to build a strong
inner core that can carry you through any challenge life throws at you.

Conditioning – becoming comfortable with punches coming at you and preparing your body and mind for
combat.
Conditioning is the first stage of fight camp and it’s about getting your body used to the rigours
of boxing. Boxing is an extremely intense sport, so this initial phase allows you to acclimatise to
the movement required for fighting and allows you time to adjust your diet before cutting weight,
if required, for a fight.
At this stage, conditioning involves learning how to move in a ring as well as doing
cardiovascular exercise such as boxing specific drills, running, cycling or swimming in order to
improve endurance. It also involves strength training circuits including exercises such as squats
and lunges in order for your body’s muscles and tendons to get used to the high intensity nature
of boxing.
During the conditioning phase, our tech sessions are spent getting accustomed to having
punches thrown at us. This can be a daunting prospect!
For many of us, it’s easy to get caught up in the idea that boxing is all about hitting other people.
But what we’ve found is that the real value of boxing comes from learning how to defend
yourself—and that means knowing how to take a punch.

You can’t learn to swim without getting wet… and you can’t learn to box without getting hit.

So we start off by working on our defensive skills, which means learning how to use our hand
defences and to move our head, once comfortable avoiding punches we’ll work on
counterpunching. This gives us an opportunity to focus on what’s going on without getting
overwhelmed by our own fear of being attacked. We gradually build up our intensity with each
session until we’re ready for more advanced techniques.
The overall aim of this stage is to get your body and mind used to the demands of boxing so
that you’ll be able to train harder and longer without getting injured.

Do you want to understand how to eat for weight loss or to maximise your performance?
Perhaps you’re confused by all the trending fads: low fat, low carb, keto, intermittent fasting
etc… What is really the best way to eat? In our nutrition and mindset workshop you will learn the
principles to keep things simple. This session will provide all the info you need to get your
nutrition on track and explain the importance of mindset and why you need to do the brain work
too.

The workshop will include an interactive session where you can ask questions and get
answers from our experts. You will learn: What is the best way to eat for weight loss or performance?
What does macronutrient breakdown mean?
What are good fats and bad fats?
How much protein do I need and what are some good sources?
How often should I eat and how many meals per day should they be split into?
What, if any are the benefits of ‘fasting’ (intermittent fasting)?
Do I need to take supplements (pre workout, BCAA etc…) in order to train harder & longer
without getting injured?

The second phase of a boxer’s training is the skill development stage. This is when you begin to
learn the “moves” that will be used in competition, such as combination punching and defensive
manoeuvres. We will produce a blog post around this topic at a later date.

Conclusion
We are very excited to have a busy and enthusiastic group undertaking the current programme, who fill fight in The Clapham Grand on Thus 16th March. This group are about to embark on a journey of self growth as well as becoming unbelievably fit and honing their boxing skills. There is no greater challenge than getting into the ring and overcoming your own fears as well as taking on an opponent.

If you think you are up for the challenge and you would like to join our next intake starting in May, apply at the link below and we will be in touch.

Apply Here

Thank you for reading.

mental health Mindset Motivation Uncategorized

MENTAL BENEFITS OF BOXING Guest post by REAL

Post author By Admin12Rounds
Post date 04/02/2022

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As a buisness 12 Rounds is very much a supporter of mental health awareness. Founder Kat has spoken and written about this a lot.

The post below is a guest post from Max Fraser, of REAL; High-performance sportswear, inspired by boxers and it clearly outlines the benefits of boxing on mental health.

Boxing is as much mental as it is physical. At the very highest level of competition, the difference between winning and losing is the fighter’s mentality. Both boxers will be physically primed to endure 10-12 rounds of explosive exertion. The physical conditioning and preparation for a fight is very much in the control of the boxer; this is the easy part. Preparing mentally is far harder. When the bell rings, can you control your adrenaline, retain composure under fire, with the confidence to resist intimidation or self-doubt, harness fear and project it on to your opponent, with the depth of desire to fight through the pain.
At any level, competitive and non-contact boxing training brings untold physical and mental benefits. This article focuses on the mental benefits of non-contact, recreational boxing.

1) Empowerment
Learning how to punch properly and unlocking your full power is an awakening. The moment you hear a full volume smack of your glove hitting the pads or bag, the exhilaration will have you hooked. Then learning how to harness your power while throwing bunches of punches gives your confidence a great lift and this transfers to daily life, boosting self-efficacy and the ability to deal with challenging situations better.

2) Uplifting
There are four things that can lift mood; a sense of achievement, enjoyment, closeness to others and somethings that’s beneficial to the body. Boxing has all four. It’s inclusive, social and something to look forward to. Whether it’s in a class, hitting the pads or holding someone’s feet while they do sit-ups, you’re never doing this alone.

3) Combat Depression and Anxiety
A spike in physical activity releases neurochemicals like endorphins and neurotransmitters such as dopamine, serotonin and norepinephrine. Endorphins are nature’s pain killer and act like a blissful sedative; serotonin regulates mood, dopamine signals reward and noreprinephrine enhances alertness, helping you focus. This cocktail of neurochemicals and transmitters drives communication between brain cells to better regulate physical and emotional health.

4) Stress Relief
Boxing is a proven way to de-stress and ease tension – hitting things is both fun and therapeutic. Exercise releases norepinephrine (a neurotransmitter) improving cognition and clarity of thought clouded by stressful events. Central and sympathetic nervous systems work together, improving the body’s ability to respond to stress. Exercise further helps balance stress hormones like cortisol and adrenaline.

5) Active Meditation
When your body is busy, your mind is distracted and free. Co-ordinating combinations while trying to hit a moving target, takes focus and one has to be entirely present. This distraction is a break from the outside world and clears the mind.
At whatever level you’re boxing, it will put you on the edge of your physical comfort zone and this is where we grow. Each time you push one more inch, there is a cascade of mental benefits. The body only achieves what the mind believes.

Article by Max Fraser, Founder of REAL
High-performance sportswear, inspired by boxers.

www.realpowerofone.com

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Boxing tips community Mindset Motivation

Getting started with boxing

Post author By Admin12Rounds
Post date 06/04/2021

There is always a daunting feeling in the pit of your stomach every time you think about starting something new.

Will I be good enough? am I too old? Too unfit? Will I fit in?

These are some of the questions that we berate ourselves with.

The truth is, must of your fears are probably unfounded, but that doesn’t stop them creeping in and sometimes stopping you from starting at all.

Here are a few worries people generally have about learning to box:

Initial Fears

‘I don’t know what I’m doing’ – of course you don’t, everyone starts from the beginning; some pick it up faster than others. In reality you’re not as bad as your think you are. Coaches don’t expect you to be great boxers or inferior. As long as you’re teachable, everything else will fall into place.

‘What will other people think of me’ – Sorry to break it to you, but other people are too busy worrying about themselves haha. Seriously though, boxing is made up of people from different backgrounds shaped by different experiences. It really is a judgment free zone.

‘Will I have to spar?’ – Sparring is a big part of the sport as it prepares you for a fight or in boxing terms; for battle. At most reputable gyms newcomers are never thrown into sparring on the first day, or even the second. An understanding of the fundamentals and basic punching and defending techniques must be shown first before you’re trusted to go into the ring and spar.

Sparring isn’t everyone’s cup of tea and that is perfectly normal. There are classes catered to those who wish to learn the art, or just get a good work out in, without the pressure of having to spar.

Intimidation factor – Boxing clubs have gained an unfair reputation of being a less then welcoming place. An unforgiven haven of brutality mixed with the smell of sweat and sawdust.

This couldn’t be further from the truth. Boxing clubs are in fact very family orientated with members often feeling like they belong. Some of the best of friendships are formed in a boxing club.

One of the things we are renowned for at 12 Rounds Boxing is our signature boxing fundamentals course for beginners. Some gyms do throw beginners in with experienced fighters. We don’t believe this provides a good experience for anyone. A much better way is to offer a programme which teaches the basics of boxing BEFORE you progress and where everyone is at a similar starting point. Our boxing fundamentals programme does just that. Over 4 weeks you’ll learn stance, guard, movement and how to put basic punch combinations together. It will also super charge your fitness. Each session involves body weight circuit training combined with boxing drills as well as learning technique. There is nothing quite like boxing training to take your fitness to a whole new level. Again, we don’t believe in throwing you in the deep end. Over the 4 weeks our coaches will build on your fitness week by week. We even fitness test you at the beginning and the end of the course so you can see the improvement.

If you like the sound of that and are ready to get started, our Boxing Fundamentals course runs monthly. Don’t just take our word for it though. We offer a free taster session for anyone new to the club.

Book yourself on here and come along and quash those fears.

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/11/0ca675ea-bcfe-4b5f-a2e4-b1da853ea6ab.jpg[/author_image] [author_info]Scott has been boxing since he was 18 and has an impressive amateur record of over 50 fights. His talent was spotted early. When he first walked into Islington Boxing Club he was put straight into the competitive class and had his first fight 3 months later. Scott has fought all over the country and travelled to extensively including to South Africa where he won boxer of the tournament. Now retired from competing Scott is excited to put his skills and energy into coaching[/author_info] [/author]

community Featured In lifestyle mental health Mindset

Why even businesses need communities

Post author By Admin12Rounds
Post date 05/12/2020

Community is something I talk about a lot at 12 Rounds

I believe that feeling part of a community is vital to our mental health. Communities offer support, connection and help set healthy boundaries. Things that are important for our social functioning. Prior to Covid we were even featured in Forbes magazine talking about how our community atmosphere has kept our members coming back year after year.

Last week i did a radio interview talking about being part of Clapham Junctions Business Improvement District (BID)

It made me realise that small businesses need supportive communities too particularly when dealing with a global pandemic.

Running a small business can be incredibly isolating. And time consuming. You are expected to be an expert in all areas, human resources, legal requirements, IT, management, marketing….as well as delivering your actual service. It can be overwhelming trying to stay on top of everything. Add a global pandemic to the mix and it could be easy to go into stress overload.

From the initial corona outbreak and lockdown we’ve been fortunate to have been supported by Roz Lloyd Williams at Clapham’s Junction BID. Throughout this crazy time, Roz has been on hand to offer advice and information on continuing to operate our business safely and applying for grants. She has also helped advertise our online services on social media and the BIDs website. As well as running 12 Rounds, I’m a busy mum it can be hard to keep up to date on the changing rules and information. It’s been great to have someone on hand to answer my often frantic questions.

Clapham junction is such a vibrant area. Prior to Covid a vast number of people would pass through travelling in and out of CJ station. It’s been fantastic that we have the BID to make the most of this dynamic area. How fantastic do the new Christmas lights look for one? It’s also great having an app and website guiding visitors and residents through the local businesses. As 12 Rounds doesn’t have an on street window people often don’t know we are there. Yes there’s a huge graffiti logo on the building but we’ve learned most people don’t look up!

Our building which was precious Wessex House has always been a hub of activity in Wandsworth. Gym members often tell me how they previously frequented Wessex House with some even meeting their partners there :)

As we move into hopefully a more social 2021, I def plan to def take a more active role in the community and get to know our neighbouring businesses better. Who knows, all being well and when we are allowed to meet in groups again, 12 Rounds could host a meet up where local business could connect and discuss their challenges. And of course have a go at boxing. I’m sure there are a lot of business owners who would love to take the stress of 2020 out on our punch bags :)

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/11/fed13cc3-a01e-4cf5-850f-f04a63cc680b.jpg[/author_image] [author_info]Kat Hamilton is founder of 12 Rounds Boxing. She in incredibly passionate about the effects of boxing in helping people improve all aspects of their life. She very much believes in community spirit! [/author_info] [/author]

mental health Mindset Motivation Uncategorized

PTSD and how boxing can make you better

Post author By Admin12Rounds
Post date 05/12/2020

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Following our fundraiser for Help for Heros, Jake Duggan shares a bit of background and info on PTSD and how boxing is a fantastic tool in aiding recovery.

POST-TRAUMATIC STRESS DISORDER (PTSD)

Here is the best example that shows how our minds cannot tell the difference between reality and what’s in our imagination.

If I asked you to imagine (in full detail) going into your kitchen, grabbing a lemon from your fridge, smelling it for a second, cutting out a wedge and then biting into that wedge.

I guarantee you, your mouth will start salivating and reacting as if it had just bitten into that lemon.

Now lets think about a traumatic event.

It is natural to feel afraid during and after a traumatic situation.

Fear triggers many split-second changes in the body to help defend against danger or to avoid it.

This “fight-or-flight” response is a typical reaction meant to protect a person from harm.

For those suffering from PTSD however, this ‘flight-or-flight’ response doesn’t stop after the event.

One part of our brain is call the Amygdala, which is responsible for processing our short term memories to long term memories.

In the case of PTSD, that particular traumatic memory becomes stuck within our short term memory.

As a result of this whenever someone with PTSD experiences a ‘trigger’

For example:

– A soldier who has been in a firefight in the Middle East = A loud bang.

– A victim of sexual assault = the smell of a particular brand of deodorant that the offender had on.

– Someone who was in a horrific car crash = a specific song that may have been playing on the car radio at the time.

Instantly, their mind will take them back to that particular traumatic situation and make their body BELIEVE they are there again and trigger that ‘fight-or-flight’ response sending a massive amount of adrenaline throughout their body.

Now imagine that happening to them and they are at a restaurant or grocery shopping?

They know they aren’t in any danger but if they don’t even know they have PTSD this can be a very frightening and exhausting experience.

Having to deal with constant and frequent similar episodes, they can start to seem disinterested or distant as they try not to think or feel in order to block out these painful memories.

This is what leads them down the path towards depression and anxiety disorders.

Eventually causing them to stop participating in work, social & family life and ignore offers of help, leading to loved ones feeling shut out.

Or in the worst and saddest cases, leading them to taking their own lives to make it all stop.

Even though they may think they don’t need it, people with PTSD need the support of their friends and family.

It IS a battle that can be won team and there are treatments and support programs out there that can help and make a difference in these people’s lives.

Two steps forward & One step back is still ONE STEP FORWARD.

DEPRESSED VS DEPRESSION

The difference between being depressed and having depression is the difference between sadness and a mental illness and may be the most common misconception about mental illnesses.

Being Depressed Is Temporary.

Having Depression Is Something Else Entirely.

It can cause you to NOT do many things.

It can cause you to DO many unwanted things.

It can be very easy to say to someone ‘Just cheer up or just get over it’

But many don’t understand what’s happening within that person’s mind.

The effects of depression on the brain can result in structural and connective changes.

These include reduces functionality of:

– Hippocampus: can result in memory impairment.

– Prefrontal cortex: can result in preventing the person from getting things done (executive function) and affect their mood.

– Amygdala: Can directly affect their mood and emotional regulation.

But like all hardships, there is light at the end of the tunnel team, it doesn’t have to get sucked down in that never ending dark vortex.

If you are struggling or experiencing this or similar symptoms, the first step is always the hardest.

But you only have to do one thing – SPEAK

Once you speak, even if its just a few words then you are already on your road to recovery with the support from your family, friends and loved ones.

You are not a burden and you are not wasting anyone’s time.

Think of it this way, if your best friend was going through this, wouldn’t you want to know?

ANXIETY

It is a normal emotion. It’s your brain’s way of reacting to stress and alerting you of potential dangers ahead.

Everyone feels anxious now and then. You may worry about a problem at work, before taking a test, or before making an important decision.

Occasional Anxiety is OK.

Anxiety Disorders are DIFFERENT.

They’re a group of mental illnesses that cause constant and overwhelming anxiety and fear.

It can be challenging and frustrating to live with an anxiety disorder.

The constant worry and fear can make you feel tired and scared.

It can make you start avoiding work, school, family get-togethers, and other social situations due to the fear that it might trigger or worsen your symptoms.

Let alone the embarrassment of people seeing you in public when these episodes occur.

But listen to this team,

It’s an obstacle that can be overcome, this doesn’t have to control you,

You can control IT.

Boxing is a fantastic way to start as it literally takes you out of your head and into the present moment. It gives your brain a break from constantly being on high alert mode AND allows you to re-set.

That’s where talking comes in. You NEED to talk.

Don’t feel that you are a burden and that this is not important.

See your GP or speak to any of the available counselling services and you will see how they can help.

If you don’t make time for your wellness, you will be forced to make time for your illness.

The pics below are from the medicine ball challenge I completed. For 14 days straight I carried this 3kg bad boy around handcuffed to me to represent the very real challenge of living with PTSD. I’m pleased to say I raised over £300 for Help for Hero’s in the process.

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/10/ff3d3027-3847-44d8-a3b5-a8156b4d17cc.jpg[/author_image] [author_info]Jake Duggan is one of our trainee coaches and also works front of house. You can find him helping fundamentals drill the basics or behind the front desk. Beware, his enthusiasm is infectious![/author_info] [/author]

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Exercise Tips Fitness Regime mental health Mindset Motivation Uncategorized Weight Loss

Alex’s journey

Post author By Admin12Rounds
Post date 24/09/2020

Find something you love and get consistent with it – the physical results will come as a by product of feeling good

After battling with depression and piling on weight Alex decided it was time to make changes. Last April he walked into 12 Rounds Boxing and started our boxing fundamentals programme. 18 months later he’s worked his way through our skills levels and is itching to get in the ring and have his first fight. Oh and he’s lost over 4 stone in the process. Check out his before and after pics below!

Results don’t always happen Instantly, they take time and commitment and Alex has certainly put in the work. We are so proud and inspired by him that we interviewed him to hear his full story.

Here’s what he had to say:

What got you into boxing?

I’ve always been really interested in combat sports, boxing and MMA. What also interested me was the mental side of it, the chess game that you play with your opponent in the ring is unlike any other sport I’ve played.

What do you enjoy about training at 12 rounds?

The atmosphere at 12 rounds is amazing, everyone is there to have a good time and really put in work, once you’ve been there more than a couple of times, the coaches know your name, they’re joking around with you and that laidback atmosphere couple with really focussed and high quality training is a winning combo.

What’s been your highlights/biggest achievements?

I did my fundamentals last year in April and around that time I was about 19st 7lbs, I was able to work my way up through the programs, all th way to sparring which I love, and as off the last time I weighed myself I am now 15st on the dot. Losing all that weight is great, but the mental focus has had a huge impact on my mental health and my outlook on life. So really, I suppose my biggest highlight has been all of it, because it’s really helped to transform my health and life 😊

What’s been biggest challenge?

The biggest challenge for me has been getting my head around footwork, anyone can throw a punch but it’s being able to move around and create angles and opportunities that also come with the mind games. It can be quite difficult to wrap your head around, but once you pull of your first pivot and angle out of a combination, it makes it all worth it.

What’s next for you?

For me I’m preparing for when COVID restrictions are lifted and the fight school is back on, my goal has been to fight and before lockdown went into effect i was getting ready to sign up. Now that I’m down to a more natural weight for me, I’m hoping to continue working on my strength and do ruining to get in the best shape possible for a training camp.

What’s your fav class and why?

I have a real love/hate relationship with the bag and burn sessions 😅 if you want a good all body work out, those are the sessions for you; Rich and Chloe are always their to push you to your absolute limit. I also love the technical sessions, learning more about boxing and how to chain all the skills you’ve learned together is really satisfying.

We love Alex’s story and how boxing gives you the mental clarity, focus and feel good factor to keep going. To get results in anything requires consistent practice. Luckily boxing is something that’s easy to get addicted to :)

Boxing tips Mindset Motivation Uncategorized

Create Opportunities

Post author By Admin12Rounds
Post date 26/06/2020

Something we learn in boxing is about creating opportunities to land our shots. Sometimes that means using our footwork to get into a better position or faking to draw our opponent in and set them up for that big shot

We can look at the current situation in the same way. Where are the opportunities? How can you use this time to your advantage?

A lot of us may be faced with the prospect of losing our jobs in the current situation which of course is incredibly scary. The brain loves predictability and routine so its normal to experience anxiety over all this change. Taking small actions to explore other possibilities is one way to help settle the brain.

At 12 Rounds we’re taking this opportunity to upgrade our gym. We are very blessed to have a fantastic space that allows us to comply with social distancing so we are looking at ways we can use it better.

So where are the opportunities for you? Could this be the time for a career change? Or maybe it’s a time to create the balance in your life you’ve always wanted? Corona virus has made most of us re-evaluate what’s important to us and become more budget conscious so maybe you don’t need the same salary you thought you once did?

It all starts with the exploration on what makes you happy and what you really want. What are your strengths and weaknesses? Most of us don’t really know that much about ourselves as we’ve never taken the time to do the work. The best project you’ll ever work on is you. Maybe nows the time to create your masterpiece 😉

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2014/10/28108716699_9c327d7aaf_z.jpg[/author_image] [author_info]Kat is the founder of 12 Rounds. She might be small but she’s a badass in the boxing ring yet also super sweet outside. Kat is super passionate about empowering women through her unique brand of mindset and boxing coaching. Blogger and creator of ‘Box to Believe’ when she’s not in the gym, Kat can be found writing, getting creative and coming up with a million more ideas to make 12 Rounds better[/author_info] [/author]

Boxing tips Exercise At Home Exercise Tips Fitness Regime Mindset Motivation

What is the best workout for me?

Post author By Admin12Rounds
Post date 19/05/2020

Ever have that over whelming feeling of not knowing what class to do? What way to train? Doing everything possible then doing nothing? .
.
.
We feel ya!! Especially in this time when there are more free classes than you’ve had hot dinners and everyone’s saying that they will come out of quarantine shredded blah blah… let’s remember this isn’t a weight loss competition or the cross fit games!!
.
.To start with do something you enjoy. Why would you chose to start running if running is something you hate? Be nice to yourself during this crazy time.

We know that the best workout is always the one you actually do CONSISTENTLY. So instead of thinking which workout will burn more calories, think about which workout will keep you interested enough that you want to keep doing it.

Once you’ve decided what to do. Find a trainer that inspires you. There are literally thousands to choose from online, find one or several that you want to tune into regularly.

At 12 Rounds we like adding a bit of fun and humour to our sessions to keep you entertained as you workout :)

So our No 1 training tip is CONSISTENCY IS KEY! With that you need to:

1. Pick you goal- make it achievable and have more than 1. Think about how you are going to know when you reach your goal eg your clothes fit better, you have more energy, you can complete that run in a certain amount of time, you can finally do a set of press ups….Be SPECIFIC and be clear on how you will MEASURE you’re on the right track.

2. Work out a way to reach that goal. Plan the sessions you’re going to do. Make a training diary. Don’t overdo it though and plan rest days too. Rest is just as important as the actual workouts, this is when the body changes and adapts.

3. It’s a marathon not a sprint. If you don’t see results in a week that’s normal, have 4-6 week blocks and go from there. Go back to your goals and do a check in. If you are not on the right track after 4-6 weeks then look at what you can change. More often than not it’s diet related as most of us find this the hardest bit to stick to, but that’s a whole other blog……

If you have any more questions, get in touch. And check out our workouts on the 12 Rounds instagram (@12roundsboxing) you might find that boxing is something that gets you hooked.

[author] [author_image timthumb=’on’]https://12roundsboxing.co.uk/wp-content/uploads/2020/05/Copy-of-Dan.png[/author_image] [author_info]Chloe Montgomery is a fully qualified Sports rehabilitation therapist, Personal trainer, Level 1 England boxing coach and APPI pilates matwork instructor, armed with 6 years professional experience working with a number or England rugby players and full time at Harlequins rugby club, Chloe has firmly cemented herself in the sporting industry. Chloe has had 10 boxing bouts, which include coming second in the Haringey Box Cup 2019 and also becoming National Champion in the amateur National Development Championships 2019. [/author_info] [/author]

Exercise At Home mental health Mindset Motivation Uncategorized

10 tips to stay healthy over lockdown

Post author By Admin12Rounds
Post date 12/05/2020

Being cooped up inside for weeks on end is enough to drive anyone to a tray of chocolate brownies washed down with a bottle of wine. With many of us off work with no routine or schedule it’s very easy to sleep till noon and console yourself with food, booze and Netflix.

At 12 Rounds we don’t just teach boxing skills we help our members to stay fit and healthy both mentally and physically. Promoting positive mental well being is something we are known for. We know that movement and connection are 2 things that keep us mentally well. For anyone who suffers from stress and anxiety, movement is key to interrupting those negative thoughts patterns. Boxing is particularly helpful as it involves putting complex patterns together so the brain is basically given a break from whatever it is that’s causing the stress. Let’s face it who hasn’t experienced some level of anxiety during these current times?

We also believe that having support and feeling connected make the brain feel safe and alleviate any stress.

If you’ve been struggling to stay sane these last few weeks and feel like you’re slipping into bad habits, here’s a few tips to take on these next few weeks like a champion fighter.

Routine – find a routine that works for you and stick to it. Maybe you’re off work just now and don’t have to set the alarm for 6.30am. It’s still important to have a regular time to get up and get moving, otherwise it’s too easy to become lethargic and start to see negative effects on your mental health. Set up a routine that works for you. It could be getting out for a walk first thing or joining an online workout to get the endorphins flowing and start the day on a positive note.

Move often – we all know we need to move for both mental and physical health. Exercise doesn’t have to mean traditional gym workouts. Do something you enjoy rather than punishing yourself. Get out walking, cycling or just put your fav music on and dance around your kitchen. Boxing enthusiasts practice your shadow boxing in front on the mirror. With all the free online sessions at the moment, there’s never been a better time to try something new.

Experiment in the kitchen and try new foods and ways of cooking. Try adding colour and spice to your meals for nutrient density. What you want to avoid is the ‘table of beige” Beige food screams processed. Cakes, biscuits, bread, pastries will all give you a sugar hit and leave you feeling rubbish and piling on the pounds. I’m not saying don’t have any but just make sure you’ve got a balance of colour on your table.

Get some sunlight. Vitamin D is essential for not just our bones but overall health. We absorb vitamin D from sunlight via our skin so try and get at least 20 mins a day outdoors without sunblock. If you struggle to get enough sun time, you can take as a supplement too.

Stay connected – too much alone time can be too much time in our heads for some of us. To combat this schedule regular video calls with family and friends. There are also a lot of online support groups that offer regular virtual meet ups. If you are someone who is shy and struggles with meeting new people, challenge yourself to move out of your comfort zone and make contact with old friends. You may just find that you rekindle lapsed relationships through this difficult time.

Limit your sugar intake – although it may be comforting to reach for the chocolate right now but too much sugar has a direct effect on your mood. With so much uncertainty we want to remain as upbeat as possible right? I’m not saying don’t have treats, just be mindful of how much sugar you are consuming and chose healthier options. eg 70% or above Dark chocolate contains much less sugar and even has a higher protein content than confectionary bars. Try and get your sweet fix from natural source like fruit or raw honey which have a nutritional advantage too. Also processed sugar has a negative effect on your immune system. Something we definitely don’t want right now.

Switch off your devices in the evening – do you find that your struggle to sleep, wake up feeling tired and un-rested? It may be that the EMF (electro magnetic frequency) of your lighting and devices is interfering with your sleep. Our bodies need darkness to stimulate melatonin needed for sleep. When we fall asleep with TV, laptops, phones and lighting still on the electro magnetic frequency causes us to release stress hormones cortisol which interferes with the quality of our sleep. It also stops our bodies doing their jobs and fully repairing us as we sleep. Turn off your devices, lower the lighting and relax before bed to get the most out of your 8 hours.

Sleep more – most of us generally don’t sleep enough and the benefits of sleep are endless. All your bodies systems regenerate during sleep, including your immune system. Getting a good nights sleep is also essential if you are trying to stay in shape. What better way to spend time than to catch up on those extra zzzz’s Try just getting to bed an hour earlier to reap the benefits.

Plan your food shop – Ever went food shopping hungry and come out the supermarket with no actual meals but a lot of treats? It’s easy done! If you want to successfully eat well over lockdown it’s essential to plan your meals. Choose some new recipes and then go to the supermarket intentionally to get those ingredients. Get in and out avoiding the biscuit aisle and you’re on to a winner. After all who really wants to spend any longer than necessary in supermarket at the moment anyway.

Laugh – research shows that laughter is good for the immune system and of course promotes positive mental health. Again get intentional with it. Start your day with your favourite comedy podcast, watch re-runs of all your old fav funny movies. Get those laughter endorphins flowing to get yourself in the best mindset to stay positive through this strange time.

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