The Right Type of Sugar


A simple way to become healthier is to add more fruit in your diet! Fruit contains vitamins, minerals, phytochemicals, and lots of fibre, which is great because all these are important to our health. It does contain sugar but the fibre slows down its release, which gives us sustained energy that our body can burn. The result? We don't store it as fat. 

The easiest way to increase fruit intake is by swapping it with other foods. Say if you usually have a couple of muesli bars for morning tea. This adds up to about 250 calories, which is the equivalent to six whole oranges! And let’s be honest - most people would not consume that amount. This is why if you eat the right, natural, nutrient dense foods you don't have to be burdened with counting calories.

What if you ditched the processed, unhealthy ice cream for a natural, nutritious chocolate, cherry ice cream? All you’ll need is…
  • 1/2 cup almond milk
  • 1 Tbsp natural raw cocoa powder
  • 4 pitted dates
  • 1 1/2 cup dark sweet frozen cherries
Blend them up and BOOM! Heaven! 

This is one of the many ways you can turn fruit into a health dessert.

When we increase our intake of fruit, you may find your energy levels pick up, you aren't getting sick as often or for the same duration, you may lose more weight and make better progress in the gym. You’ll also find that over time, the chance of developing sickness and disease is drastically reduced! 

I strongly recommend you invest a few more dollars into buying seasonal fruit, which could possibly save countless dollars in the long run. This could be in the form of cold and flu tablet purchases, or maybe the money and time spent having to drive to the doctors. You would possibly save money, frustration, and missing out on life experiences such as that concert that you bought tickets for months ago!

If you would like to learn more about what kind of foods you should be eating that will benefit your health and fitness journey I would be more than happy to give you some advice.

Stay happy, stay healthy,

Coach Kurt


Your Own Studio Program


So you're coming to 3-4 classes per week at FitClub (which is awesome!), but you're thinking "what else can I do to achieve my fitness goals?"... Or you've arrived early for a class and have some spare time, what can you do?

We know just the thing! Our Coaches will help you design a Studio Program just for you. That's right, they will create a personalised exercise routine that you can do at any time using all of the equipment here at FitClub.

Whether you want to focus on boxing, cardio, weights or a little bit of everything, your tailor made Studio Program is an excellent training tool. After all, we do want you to get full value of your membership and make the most out of our studio facilities.

If you're currently training with one of our great Coaches, be sure to ask them to design a Studio Program for you to maximise your results. And if you're not training with a Coach yet, ask the FitClub Team to organise a session for you :)



6 Running Tips & Tricks


At some point we have all tried some form of running to improve our fitness. Even during our U8WC FitClub Bootcamps, the running component has shown to be a great way to improve your overall fitness and build cardio.

Running is a good way to complement a number of fitness programs, especially boxing. When preparing for a fight, most boxers will include some type of running in their training routine.

When done correctly, running can actually reduce knee pain and improve the overall health of your knees. With a variety of surfaces and speeds, you gain great benefits from running. It can be done on sand, grass, running tracks, paths and even in deep water with a buoyancy belt.

Below are a variety of running workouts you can do besides the “good old road run” –


1. Fartlek: Mix intervals of varying distance, speeds, duration and terrain. Time depends on fitness levels.

2. Tempo Run: Used by both sprinters and distance runners. For sprinters, it’s race distances at approximately 75% of top speed with short recoveries. Distance runners will run at or above race pace for set distances, used to challenge lactate threshold.

3. Intervals: Repeated shorter efforts at fast pace with recoveries of slow jogging, walking or standing.

4. Hill Sprints: Short segments of fast running up hills of varying incline. The speed is usually determined by steepness and/or length of the hill.

5. Shuttle Runs/Wind Sprints: Done over short distance, usually not longer than 100m at approximately 90% of top speed. A jog, walk or set time is used for recovering.

6. Recovery Run: At comfortable pace, where effort is minimal. Comparably shorter and slower than most runs. Often done the day after or preceding hard training session.


As you can see, there are plenty of options with running sessions. If you maintain good technique and recover well, you could then add some sessions into your weekly training routine.

If you'd like to learn more tips and tricks to take your fitness to the next level, feel free to have a chat with me or book into a Personal Training Session here :)

Thanks for reading!

Coach Keiran



Mother's Day Gift Ideas


There is nothing more special than a homemade gift from the heart.

Spoil Mum this Mother's Day with our healthy treats that are so delicious and SUPER easy to make. All our creations are gluten-free, dairy-free and best of all, guilt free!

Mother's Day E-Book Cover
For the Mum who loves sweet surprises to the one that prefers a little pampering, our FREE E-Book has the perfect gift ideas that will make her day even more memorable.

Grab your FREE copy from our homepage here.

If you've made any of our recipes, we'd love to see it! Be sure to send us a photo, or tag us @fitclubboxing or use the tag #fitclubkitchen


Jump Start Your Fitness


Who said skipping is just for kids and pro boxers! In fact, everyone should include it in their training program as it is a great tool to help you improve your overall fitness. And even though it may be a simple activity in theory, you’re not alone if you think it’s not that easy! We’ve all been there – feeling frustrated every time we stumble on the rope. Truth is, there is a learning curve and it takes time, so don’t be disheartened. Today I’ll share ways you can progress skipping as a beginner and why you should pick up that rope.

Let’s start by looking at skipping from a boxing point of view. In boxing, we spend a lot of time on the balls of our feet moving, pivoting, slipping and sweeping punches. A major benefit you get from skipping is balance, timing and coordination, which you get from timing each jump over the rope, controlling rhythm and speed, feeling the movement and relaxing into it. Think of your calf muscles as little motors that power your footwork, skipping is what builds those motors up to work faster and for longer. The skills you build here is so useful in boxing and it is a great way to fast track your footwork.

If you’re just starting out, start by rotating the rope in one hand by your side and timing each jump. Slowly work your way to actually jumping over the rope. Once you get the hang of this, change the rhythm to add some variety to your workout. You can go fast, slow or even run on the spot.

Who knew that a simple playground activity such as skipping would be such an important tool for your fitness later than the track!

So what are you waiting for? Jump start your fitness today.

If you have any questions, or would like to improve your technique, feel free to ask me or book into a Personal Training session here and I'll be more than happy to help you out :) 

Until next time,

Coach Alex


Lift Your Way To Health


Hi FitClubbers,

So I would like to give you a very brief overview on some of the benefits of lifting weights, whether it’s in the form of Barbells, Dumbbells, Body-weight, Resistance Bands, Machines, or Kettle bells. Lifting weights can do so much for your overall health and well-being and it also plays a large part in your fat-loss journey.

Lifting weights on a regular basis will help build your bone density overtime, aiding in the prevention of osteoporosis, and also strengthening your muscles, ligaments and tendons, therefore stabilising your joints. So not only will you become stronger, you are less injury and disease prone. You can also reduce stress, improve your quality of sleep and build and reveal the natural physique you were blessed with.

Lifting weights is a key component while trying to lose fat, mainly for the sole purpose of maintaining or building your muscle mass. Maintaining your muscle mass will keep your metabolism running more efficiently. The more muscles you have, the higher your metabolism, the higher your metabolism, the more calories that are burnt throughout the day. The more calories burnt, the more burnt throughout the week, so on and so forth.

When you begin your fat loss journey, the first thing you need to realise is that all those magazines with perfect bodies and smiles are an illusion. More often than not, those images are enhanced and changed with computer technology and those models may only look like they do for a brief moment. What you need to focus on is health and longevity. Don't worry though, you can still look amazing and eat delicious food at the same time. No one is a fan of steamed broccoli and boiled chicken, am I right! I'm talking about revealing defined muscles whilst enjoying homemade chocolate, homemade banana cookies, and healthy chicken schnitzel. YUM!

Ladies, DO NOT WORRY! Lifting weights will not make you all veiny and bulky. That's due to certain amounts of testosterone, which us guys produce more of! 

If you would like help on your own journey, and would like to learn more, come and see me or make a booking here

Thanks for reading,

Ranga Love

Coach Kurt


Find Your Inner Superman


Fly into FitClub this month and have a go at our Superman Burpee Challenge!

We're looking to see how many you can do in a minute. Try it once, twice - as many times as you like. You have the whole month to improve your personal best.

And if you're on top of the Leaderboard at the end of May, 100 FitClub Reward Points are all yours!



Public Holiday Reminder


Just a friendly reminder that we will be closed for the following Public Holidays:

- Anzac Day (Tuesday, April 25th)

- Labour Day (Monday, May 1st)



Closed: Easter Long Weekend


From our family to yours, we Wish you a very Happy Easter and a Wonderful long weekend!

Just a reminder that we will be closed for the public holidays (Friday April 14th & Monday April 17th)

And if you've made any of our yummy Easter Treats from our FREE E-Book (link available from homepage), be sure to share them with us through Instagram using the #fitclubkitchen hashtag, or tagging @fitclubboxing

We look forward to seeing you on Tuesday the 18th, with FitBox at 7am :)


U8WC: Top Point Earner


Just a few months ago, this FitClubber won the U8WC with her team while also taking out the number one spot for the individual points.... And now, she is back at it again, earning the most individual points for the second time in a row! 

Congratulations Rebecca Hayman!! You have won 500 FitClub Reward Points!

Bec - U8WC Individual Winner

And a big shout out to all the other inspirational FitClubbers joining her in the top 10 - 

2. Connie

3. Nicole C

4. Vicky M

5. Neelam

6. Julio

7. Tony W

8. Penny H

9. Mao Che

10. Rick G


And what's even more amazing is that the top 4 FitClub Chicks are the same four on top of the Myzone Leaderboard for the last couple of weeks! Awesome effort from everyone who put in the time, devotion and dedication and making the most out of the Challenge :) 


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FitClub Boxing Studio

(07) 3003 1022

info@fitclub.net.au

Level 2, 124 Albert St,

Brisbane Qld 4000

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