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You may have noticed my posts have started to slide this week. To be honest my week has been a bit of a disaster. After weeks of running around at full speed, this last week I feel like I’ve been hit by a bus!

This is adrenal exhaustion.

For the last 3 or 4 weeks I was buzzing around with so much energy. I hardly slept more than 6 hours a night, generally waking several times throughout the night. I’d wake up early with my mind is instantly racing.

Now I’m someone who really needs my sleep, yet at this point I didn’t feel tired just constantly wired.

stage 1 adrenal fatigue.

Usually the adrenal glands release adrenalin and cortisol and certain times. To get us out of danger, to wake us up in the morning. However if your under prolonged periods of stress they basically go a bit haywire. What’s been happening with me is that my adrenals have been releasing a contract stream of cortisol.

What comes next? Burn out.

Stage 2 is not so much fun

Fatigue, exhaustion, digestive problems and weight gain

Stress hormones override all other hormonal functions (as there basic function is to get us out of danger) so everything else is compromised. You get sick as your immune system is not functioning, your more susectable to digestive problems as the gut wall starts to become permeable and let in all sorts of bugs…Sex hormones are put on hold too which also compromises fertility.

So what can you do about it?

Rest. Eat well and support the adrenal glands as much as possible with supplements. Stages 3 and 4 get even worse and can lead to chronic fatigue.

After the 5k run on Sat I think it may be time to wind down for a bit!

If anyone else feels like this you can get your adrenals tested with a simple saliva test. Anna Marsh at annamarshnutrition.co.uk offers this service. She can also prescribe the right supplements to get you back on track. I’ll be buying mine in bulk!

Kat (tired but wired) Bryson

It’s Wednesday and I’m grumpy again.
Now most of you Monday haters will be asking ‘what’s wrong with Wednesday? It’s halfway to the weekend….
My husband John and I train with our boxing coach at 7.30pm on Wed evenings. I HATE training in the evening. Its the only time our coach can see us so this is our slot.
This is how a typical Wed goes. I am grumpy + tired. I’m annoyed that I have to train tonight. I have a ton of admin work to do. I want to stay home, have a cup of tea + get it done.
But I don’t.
I drag myself to the gym. I hate letting people down you see + I have a weekly arrangement with my trainer (also if I bail out John had to work twice as hard!)
I step into the gym + everything annoys me, it’s too busy, too sweaty + coach is late. I am in the WORST mood ever!
An hour and a half later I walk out of the gym a different woman.
I feel lighter, and my mood has lifted. After an hour of hitting the pads my tension is gone and I’m even smiling. I know I’ve pushed myself + had a fantastic workout.
Had I stayed on the couch I would have beaten myself up for not training + probably even eaten a chocolate bar and felt even worse. Instead the endorphin’s are flowing.
That’s what boxing does for you.
It relieves stress + makes you feel good AND gives you one if the most effective workouts ever.
So even if you don’t feel like it, get yourself out there + along to a class. You will feel so much better for it. You’ll burn a hell of a lot of calories AND you may even have fun.
Check out our October timetable at 12roundsboxing.co.uk/timetable
If you don’t believe me, hear from the members themselves.  See a class in action as http://www.youtube.com/watch?v=sZ-VQq16aTw

It’s been a busy summer.  Between holidays, weekends away and catching up with friends and family, it’s been almost impossible to keep up my usual training routine and diet.  Another meal out and oh I really shouldn’t but go on I’ll have a desert…….and just one more glass of wine…..Any of this sound familiar?

Needless to say my clothes have been feeling somewhat tight.  The summer indulgence has definitely seen my waistline expand an inch or 2. After a particularly heavy weekend a few weeks ago I’m ashamed to say there was definite ‘wobbling’ going on

I’m  feeling  fat and fed up.  I’m actually looking forward to the holidays being over just so I can get into my routine again!

Lucky for me being a personal trainer I know exactly what to do get rid of those extra pounds.

I’ll start by prioritizing my training again. Making sure I get 3-4 quality sessions in each week with adequate rest periods in-between.

Shake up my diet starting with a 2 week detox cutting out all foods that sore fats and toxins.  Alcohol, sugar, grains and dairy (including those sneaky afternoon lattes) it has all got to go

I know that 2 weeks of this and l will go back to my usual weight and size.  A further 2 weeks and I’ll start to reduce inches….

Thankfully I then have our boxing holiday to give me a kick start.   A week of 2 x daily training sessions, fresh healthy food prepared for me everyday, not to mention the daily massages…..I’m intending to come back a new woman and not a wobble in sight!  (There’s still space for a few more if anyone wants to join me!)

Yes, that’s right one extreme to the other.  I guess I’m a kinda all or nothing person…….

If you’re feeling anything like me after the summer holidays my advice is just take the plunge and commit to an exercise program.  Sign up for any of our September boxing classes and you’ll also get a 4 week food plan designed to get you back in shape, along with weekly motivational emails.

I’m not saying it’s going to be easy but if you’re prepared to put the work in you will love the results

To book a program of for any further advice just contact me at kat@12roundsboxing.co.uk

Kat ‘one extreme to the other’ Bryson

Now we all should know that when you are training hard it is important to not only give your body the correct nutrition and supplements but also to include regular relaxation and massage into your routine.

So good news for all of you joining us on this years boxing holiday.  We have an amazing holistic therapist joining us for the week.  Carol Jackson provides not only deep tissue sports massage but also a range of holistic therapies including Swedish massage, Indian head massage and Thai foot massage.  She will also be offering guided mediation sessions to help us all get into a state of deep relaxation after a hard days training!

I for one will be taking full advantage!  Can’t wait to indulge in some treatments (after a hard days boxing of course!)

New 12 Rounds trainer Leo Medrado is becoming well known for his creative and imaginative workouts.  His latest animal moves workout has even been a big hit with the younger generation!  The moves which encourage core activation and strengthening are derived from mimicking a serious of animal moves.  We adults may find the moves challenging and feel a bit silly but the   kids love it!  They also love getting involved in hitting the pads which is great to keep them active and burn off all that excess energy!

So no need for parents to let their training slip in school holidays!  Look out for our kids bootcamp coming in August!

Fight No 3 Back in the ring

After battling with nerves over my first 2 fights, what on earth would possess me to step into the ring a 3rd time? My motivation for my first fight was always that I wanted to be able to practice what I preach.  How could I call myself a boxing instructor if I’ve never even been in the ring myself? Self confidence is always something I’ve struggled with however I’ve been fortunate to have an amazing coach who believes in me and encouraged me to take my skills into the ring. My trainer, Mark Drummond at Drum Spartans is genuinely the best coach anyone could ask for. Over the past few years we really have gone through blood, sweat + tears to get me prepared. Mark has pushed me to limits I didn’t think were possible giving me the strength and confidence to go out and fight.

Although I got a win on my first fight, I was not happy with my performance, I knew I could do better.  In my next fight I wanted to prove I could really box and show my skills.   I lost that fight because I didn’t believe in myself.  I told myself I hadn’t trained for it and my opponent was bigger than me therefore I didn’t really expect to win.  Whether you think you can or you think you can’t you are generally right!  My latest battle was not only in the ring but in overcoming my demons of self doubt.  Here’s my diary of how I got there.

 November 2013 – The date is set

The first thing was to set a date.  I’m always a believer that once you voice what you set out to achieve then there’s no going back. For some reason I always have to do what i say I will no matter whether I want to or not! After watching The Drum Spartans boys put on a great show in November (and feeling somewhat left out of the action!) I agree that I will fight in the next show in Feb.  The date is set Feb 21st.  It’s a few months away so doesn’t seem quite real yet and besides maybe they won’t be able to find me a match (I secretly hope!).

Jan 2013 5 weeks to go

Post Christmas and holiday I now only have 5 weeks to get prepared. Already the doubts are starting to creep in.  The voice in my head is already telling me its not enough time…I’ll never be ready.  My coaches and I plan a training schedule that involves runs, sparing and technique work.    Although I’m never really out of fitness, ring fitness is different. I’m out of practice with sparring and desperately need to get the ring. Weekends are now booked up with training. A large part of my fear is not having the stamina to get through the rounds.  If I can get my fitness up I know this will help my confidence.  Luckily the amazing former world champion Romana Anselmiova has agreed to help me with my training.  We arrange weekly Friday night sparring sessions.  The first session goes to plan and I come out feeling confident that I’ve survived 5 rounds with Romi.  Little did I know she was taking it easy on me to ease me in. Week number 2, she steps things up and it starts to go downhill from there.  I am iniolated  in every round. Romana is relentless and I can barely manage to throw a punch.  I am full of self doubt and want to pull out. How I am ever going to be ready? I desperately need more sparring partners but now it’s only 3 weeks to the fight.

Feb 2013 – 3 weeks to go

Thanks to the encouragement and belief of my coaches, my training picks up.  As I spar with different people my confidence starts to build.  I have some ridiculously tough sparring sessions, my head aches from taking some hard punches to the head.  Each time I get through another session though I come out feeling stronger.   I am focused and must continue to push myself.  Before i made excuses, telling myself training was too hard and I was tired, limitations that were all in my head. I push past these now. I discover a resilience I didn’t know I had and turn up for every session, no matter how late it us or how tired I am. Every session is valuable to get me prepared, no more complaints.  My fitness has greatly improved through the weekly running sessions.  I love the discipline that training to fight has given me.  Training is my ultimate priority now. I have also been careful to give my body the right nutrition and I now have a great excuse for not drinking on the weekends.  I don’t even like alcohol but often weaken under peer pressure and have one or two drinks which results in me feeling sluggish for days.  The discipline has helped me drop previously stubborn body fat. Without even thinking about losing weight, I am probably in the best shape of my life.  Training as a team and watching the other fighters push themselves to their limits has made me believe I can also push harder.

2 weeks to go

The week before the fight I have some of my best sparring sessions.  I feel strong and ready to fight then and there. I think, eat and sleep boxing.  before I go to sleep I am running through combinations in my head.  Even as I fall asleep I feel my arms are twitching, throwing punches as I doze off! I am running on adrenalin and am now worried I’m going to burn out before the fight! The last thing I want is to crash, I want to just keep going.  I’m afraid that if I stop I will lose the momentum and I will forget my skills! One of the hardest things I find with boxing is the concentration it requires.  I find it easier when I completely absorb myself in it.  However I also know that now I need to rest to get my body ready for the big night.

1 week to go – No going back!

The week leading up to the fight and my fear is back and stronger than ever.  The internal dialogue of self doubt is again going on in my head. What if I’m not good enough? What if I freeze and forget everything on the day?  What if my opponent is better, has been training harder? Will it really be that bad if I don’t show up I ask myself? Surely people will forgive, they’ll understand I’m just not cut out for this right? Of course that’s not really an option, I could never let down my coaches who’ve put so much tremendous time and effort into my training. Not to mention their belief in me.  So I pull myself together and remember how much I want this and how hard I’ve worked.  Want it more I tell myself.  At the end of the day this is a battle of wills and mine is stronger.  And it all pays off in the ring as I push myself through 3 grueling rounds. I make mistakes, I drop my hands and forget most of my strategies but I keep pushing forward and my work rate carries me through.  The hard work has paid off and I get my reward with a win!  The feeling is priceless……..

On Friday 15th of March some of our ladies put their boxing skills to the test by  boxing non stop to raise money for Comic Relief!  Davina Newall set the bar by punching non stop for a whole 10 mins which of course I had no choice by to follow!  Aching arms all round!  I’m proud to say we raised a total of £276.56!

Well done girls!

January Detox

Having fallen completely off the wagon in December, binging on chocolate on a daily basis, I decided come January enough was enough, time to get back to a healthy eating regime.  Being somewhat of a masochist, I decided to tackle the hardest bit first. The hardest thing for me to give up is coffee. As much as I love my morning coffee, it is packed full of toxins and contains sugar.  It can be difficult to lose weight when your body is holding on to so many toxins. Toxins are stored in our fat cells so if our body is toxic we won’t be able to break down fat. So on holiday in Costa Rica I managed to give myself a head start and deprive myself of my morning stimulation.  I’m proud to say I’ve gone 3 weeks without it now and I’m feeling quite good actually.  It takes 21 days to form a new habit so am hoping I am now on my way to becoming a non coffee drinker!

For the last 2 weeks I’ve been following a strict detox cutting out all processed food, sugar, wheat, alcohol dairy and caffeine.  I’ll admit it’s not always easy and can require a bit of preparation.  It can also be common to experience flu like symptoms, diarrhea and feel tired and grumpy.  This means it’s working! Drink plenty of water, at least 2 litres per day to flush out those toxins! Your body will thank you for it in the long run!  Getting started now by eliminating toxins from your body will put you on a head start for getting  into the best possible shape when holiday season comes around!