So I suppose I have to say #sorrynotsorry for the Fight Club spam last week…! (and also a special thanks to the instructors who made my Fight Club INSANE – Miranda, Ian & Jacob THANK YOU FOR AN EPIC WEEK!).
I’ve made no secret of how much I love Kobox – the workout, the incredible instructors (literally never been to any gym or boutique fitness concept where the calibre is as consistently strong but they’re all also consistently pretty freaking awesome humans, with their own personalities!), the convenient city location, the gorgeous Chelsea studio with the ring and chillout area… I could go on, but I won’t because I posted all about how much I love Kobox (and boxing workouts more generally) here.
If you’re new to the idea of KOBOX it’s a boxing workout, but not like any other (the combo of the club inspired studios – epic beats, lights down low, off-the-chain instructors and the innovative exercises for the wall/circuit style portion, you’ll see changes in both your body and mind STAT) . It’s also non contact, don’t worry – you don’t have to take one on the chin girls! (you alternate between punching a heavy ass bag and between doing circuits on the wall). It’s an explosive combo of high intensity cardio, resistance and plyo style moves, but you can find out more here and here.
Fight Club – the lowdown
Fight Club is this amazing offer Kobox do (this year so far in February and June).
It’s very simple, super effective, a massive challenge but hell of a lot of fun.
7 classes. 7 days.
It’s that simple. I book mine as one per day, but you could book doubles if you wanted to be super hardcore or knew there was a day when you would need to skip a class.
It’s for the bargain price of £80 so individually the classes work out to be quite a lot cheaper than usual (go to the KOBOX website for details of the regular class packages – costs vary depending how many you want to buy at one time. If you’re gonna go three times a week I recommend the treble [£50 for 3 classes in 7 days] as an economical option! I also buy the packs of 10 to uses as and when, as they last for 6 months)
Why do Fight Club?
Okay, so normally I don’t train 7 days a week and I advocate for 1-2 rest days a week.
But every once in a while a shake-up is GREAT, and a challenge is EVEN BETTER.
These are my top 10 reasons you should do the next fight club
THERE’S NO FEELING LIKE IT. Boxing is an empowering workout anyway, but 7 days of it is an INCREDIBLE challenge but there’s no endorphin pump quite like it!
YOUR BODY WILL CHANGE – NO, REALLY! You may think 7 days isn’t enough time to see changes in your body but I promise you, both Fight Clubs I’ve done, in combination with staying on track with nutrition have DEFINITELY given me some strength gains, and tightened my quads and glutes which is where I store my body fat most. I felt so much stronger, leaner and more confident after both fight clubs (Feb & June) too.
SET YOUR ABS ON FIRE. Even if you think you have a strong core already – 7 days of this training with all the boxing rotations, abs to finish and even core day will take it to the next level. This style of cardio-resistance-plyo-boxing workout torches fat, improves cardiovascular fitness and strength, but one of the other fun benefits is it will really help your abs pop!
CHALLENGE YOURSELF – BOOST YOUR MENTAL DISCIPLINE! It’s so much fun to challenge yourself and see results, and stick at something. For my first Fight club I got up at 5.30am every day to make the 7.15 classes in city and I am not a morning person. It boosts your willpower, perseverance, and stamina so much!
THE ENERGY. At the risk of sounding super cheesy and American, it’s actually true… the energy, carried by the incredible KOBOX squad of epic instructors is ALWAYS HIGH. Whether you’re with pocket rocket Maciela, primal badass bitch Miranda, mega jokes PT Dunn (Antoine will eat biscuits in front of you, watch out!), the legend that is Ian Streetz, the complete dude Jacob, the kick ass Wayne, and Ollie who may be the lovable #teambrownbear but he WILL make you do burpees… everyone brings their A game EVERY SINGLE CLASS. You get so much motivation from them.
THE SHAKES… MY GOD, THE KOBOX SHAKES. I had to add this, I’m sorry haha. So helpful to grab and go for breakfast after a morning class when you’re rushing to the office… There’s a shake loyalty card now too, so you’re practically investing 😉 I highly recommend getting creative, the lovely team are always nice and will adapt – I go for the blueberry brawler (coconut water, blueberries and protein) but swap vanilla protein for chocolate – or the peanut uppercut (but I ask to add coffee, and for the end of fightclub I had an extra scoop of choc protein). One bone to pick though guys… pleeeeeeeease bring back the mocha ali one *begs*
IT HELPS SMASH YOU OUT OF ANY PLATEAUS. In a training rut? Not feeling your normal routine? Stopped seeing results? Had a few weeks where you’ve been to busy to train? Been feeling blue and need a kick? Fight Club is your guaranteed fix.
ALL ABILITIES CAN DO IT. Yes, it’s tough. Yes, 1 class is a challenge, let alone 7. But tell the instructors if you’re injured, or if you’re a beginner with any concerns. Make modifications (the instructors usually give a range of options and definely will if you let them know about any injuries etc). You can also go at your own pace – you’re in control of your punching and your time on the wall. If you want to slow down and focus on technique and form, you can. If you want to speed up and really fight for that cardio, you can.
IT’S A BARGAIN! It’s a cheap offer – if you divide down the amount between individual classes it’s super great value compared with other boutique studios (that aren’t as good!), it’s a great jumping off point for a more energised training regime and you’re investing in your health, your mood and your energy levels… winning.
YOU FIND OUT WHAT YOU’RE MADE OF. There’s a little fable… If I told you to get down and give me as many push-ups as you can, maybe you do 5, maybe you do 500. Whatever your fitness level, eventually you tire. You stop. You lie down. Then I say okay look, I need you to do 10 more push-ups. Just 10. You’d do it. It might be pretty tough but you’d do it. That’s what Fight Club is like. You empty your tank – but when the going gets tough you find a little bit more left in there. And you’re always, always made of more than you think. Your mind gives up waaaay before your body does!
How much is it?
£80 for 7 classes in 7 days.
What if I miss a class?
You can rebook and reschedule if you do it in advance (I think over 24 hours) otherwise it’s a late cancellation and you lose the credit.
However, if you cancel ahead of time you get the credit back and can reuse it! Then maybe if you still want to use up all 7 you can double up classes one day…
But I need a rest day, 7 in 7 days is too much…?!
If you stretch and eat right you can manage it and take care of your body, but if you definitely need and/or want a rest day or two, then book 2 classes on certain days, so you can complete your 7.
Do I get penalised for not doing all 7?!
Nope. It’s totally your call. Your challenge, your call.
What if I get injured?
You can cancel 24 hours ahead of your class and reschedule, or if it’s a minor injury you feel okay to train with TELL YOUR INSTRUCTOR. They’ll adapt and give you modifications and make sure you’re working out safely.
Basically though you shouldn’t really be getting injured in class – follow the instructors’ tips on form and safe execution of moves, and don’t try to show off – good form is better than any ego, and the safest way to train.
Is it quite cliquey like some other boutiques or boxing gyms?
Not at all. See above haha, but basically the instructors are all absolute f***** gems. Genuinely cool, down to earth people, super knowledgable boxers and trainers, most are amateur/semi-pro or former boxers and stuntmen, all are INCREDIBLE.
What’s the music like?
Depends who you train with!!!! Get an idea for the different instructor vibes here though.
I’ve never done KOBOX before… can I do Fight Club?!
YES! Absolutely. But if you’d rather start slower, there’s a really good 2 classes for £25 beginner offer with a pair of free wraps included.
So… what are you waiting for?!
I think that’s all the questions I’ve had via insta… if you’d like to check out the KOBOX website now and get booking then I’d hiiiiiighly recommend it!
I really love to train abs, but I know a lot of people don’t. While a lot of people insist you never need to train core in isolation, claiming that you can do enough by training with compound exercises, I personally am a fan of working on that core strength! It’s great for stability and improving form of other exercises like deadlifts or squats, it’s great for posture, and I just generally really like feeling the burn!
You can do loads of complex core stuff at the gym, but not everyone wants to go specifically to train core or to faff about with a tonne of equipment and weights, so this is designed to be a super easy 7 day challenge you can do at home! It also adds in a bit of cardio, as that’s the way to burn off the fat to reveal those abs you’re pumping up…
Please note, I’m not saying you can get visible abs in 7 days! Six packs are different for everyone and you need to have a very low body fat percentage for them to show and be very defined (and ab definition there to begin with!) Some people genetically show more than others even with a higher body fat percentage, so it really varies. This workout is to help define your abs and improve your core strength. But who knows? Keep working and you could achieve your #abgoals if that’s something you’re going for… but just remember, visible abs are by no means a measure of how fit or strong you are!
1 minute plank
20 weighted sit ups
20 leg raises
1 minute plank
1 minute 30 second plank
20 weighted sit ups
30 leg raises
2 minute plank
1 minute 30 second plank
50 bicycle crunches
25 jump squats
2 minute plank
2 minute plank
60 bicycle crunches
30 jump squats
20 weighted sit-ups
20 leg raises
2 minute plank
20 leg raises
100 skater jumps
2 minute plank
30 second side plank (each side)
100 bicycle crunches
3 minute plank
20 hip dips in side plank (each side)
50 jump jacks
1 minute side plank (each side)
50 mountain climbers (1 rep is both legs)
50 diagonal mountain climbers
4 minute plank
5 minute plank… & take a bow!
And don’t forget to drink lots of water and think about healthy, balanced nutrition… aim to up your veggie intake as much as possible over the week!
Did you complete the 7 day ab challenge? Let me know! I’m going to be trying to do this more often for sure!
Welcome to the first in this series of Inspire Interviews! These will be permanently available on the careers section of this site, which I’m currently expanding so keep your eyes peeled…
It’s no secret how much I love KOBOX and their awesome Brand Director, Kris Pace has generously agreed to answer some questions for us today on all things work, fitness, boxing, branding and a cheeky quickfire round!
It’s always really interesting to go behind the scenes of our favourite brands and companies, as I think so many people aspire to work for places they can be proud of doing what they love.
Don’t get yourself into a position where you’re representing someone or something you don’t care about, because anyone you meet will see right through it. Genuine passion goes so far in this world, and if you’re proud of and fervid about who or what you’re representing, you won’t go far wrong. If you don’t believe in what you’re showcasing to the world, you don’t deserve to be doing it. – Kris Pace, KOBOX Brand Director.
We touch on this in the interview, but KOBOX really does change lives, and so it’s no wonder the ‘fight club meets nightclub’ has been a roaring success. While KOBOX’s brand is amazing, clearly part of what makes it so incredible is it’s so much MORE than a brand, there’s a real sense of this KOBOX community that they’ve built, and as Kris says below there’s a sense of pride in everyone working there in getting to contribute to something bigger… so let’s dig in to chatting with Kris and find out his secrets to work success, how he ended up this amazing role, and his sport and fitness approach… Plus find out which KOBOX instructors he’d rather hug, marry and waterballoon…!
B: Can you tell us a little bit about how you came to be Kobox’s Brand Director – did you always know this was the kind of work you wanted to do?
K: I met Shane and Ian Streetz when I worked for Men’s Health magazine. The team there wanted to do a 12-week body transformation, through boxing, for a feature. Whilst working there, we’d all heard a lot of good stuff about KOBOX, so we went down to see what it was like, and we knew instantly it was the right place to host the transformation…
Once the feature had finished, I’d loved being there so much that I kept going back, both to train and to socialise. The business was growing rapidly, and the Brand Director role was formed about 6 months later. I jumped at the chance, and the rest is history…
B: Can you describe a (working) day in the life for you at Kobox HQ?
K: Everything and anything can happen in typical day at KOBOX. There are so many variables at a boxing club, you simply have to be on top of everything. My day can vary from cleaning the office and serving protein shakes to conceiving and executing authentic online content or meeting people to further expand one of many sides of the business. But, for definite, the main stream of consciousness for every single employee at KOBOX, daily, is to make sure we’re giving people the best 50 minutes of their day when they come in to take a class.
B: Have you always been passionate about fitness?
K: Sport, all my life. Fitness, all my adult life. I think naturally I like to try new things, and test myself in new waters. I’ve body-built, gone super heavy but then also gone super slim for a triathlon, then tried my hand at boxing… it’s important to see what you’re made of.
B: What advice would you give to someone looking to go into branding/marketing roles?
K: Don’t get yourself into a position where you’re representing someone or something you don’t care about, because anyone you meet will see right through it. Genuine passion goes so far in this world, and if you’re proud of and fervid about who or what you’re representing, you won’t go far wrong. If you don’t believe in what you’re showcasing to the world, you don’t deserve to be doing it.
B: Have you made any mistakes along the way to where you are today and what have you learned from them, if so?
K: Of course, many. I learn something every single day, and I’d never want that to change.
Whether it’s something that has differed from your expectations; something you attested to but it turned out otherwise; or even if it’s something that you’re proved right on, you learn every time. You can’t predict the future, but you can take note and not make the same mistake twice.
B: What are the best and worst bits of your job? Any top challenges and/or achievements?
K: Genuinely, there are too many best bits to choose from. I get to walk into KOBOX every day, which is a place I fell in love with before I worked there. But to name a few? The team, the ambition, the classes themselves and the difference they make to people’s lives – which is extraordinary, and I feel privileged to be a part of that.
Worse bit? Sloane Square’s on the District Line, which is, without doubt, the most lamentable tube line ever made. Ever. I never moan about it, though. Ask anyone…
B: Do you do KOBOX workouts yourself or do you like to mix up your regime? Any favourite ways to train?
K: If I’m honest, I wish I had more time to do class. It’s tricky for me to pick a class time and stick to it, as my day can change at the drop of a hat. But I love Core Day!
Away from class, I like to lift weights, but with a circuit/HIIT element to it… I’ve started to round up the trainers to participate, which helps with the old wilting willpower!
B: Best and worst career advice you’ve ever been given?
K: Best: Trust your gut.
Worst: Tailor yourself to the role.
B: Do you have a role model or mentor you look to for career inspiration?
K: I wouldn’t say one in particular. A lot of people are full of hot air, but there are also people who talk a lot of sense. Pick attentively what ‘words of wisdom’ you take with you.
B: Who are your fave fitness icons?
K: Eric ‘The King’ Cantona. My all-time sporting hero, but not necessarily a fitness icon. It’s hard to look past Rich Froning in that sense – what he’s achieved is incredible. I think he now defines modern-day fitness.
B: And finally, what does ‘success’ mean to you?
K: Retiring when I’m 35.
Joke. Building something that will outlast you.
B: Bonus question: which Kobox instructor would you least like to get in a ring with and why?!
Any of them, they’d all batter me in the ring.
Fave combo on the heavy bags:
2. 2. 2. 2. 2. 2…
Eggs or oats?
Burpee or bear crawl?
Neither, they’re both grim.
Nature or nurture?
Nurture. It’s the only thing we have control over.
Talent or hustle?
The best KOBOX shake on the menu?
Peanut Uppercut. Or the Suckerpunch (just because I named it).
Chocolate or cheese?
Boxing or MMA?
You have to hug, marry and water-balloon 3 kobox instructors – which ones do you choose?! 😉
Hug:Ollie. Who doesn’t want to cuddle the #BrownBear?
Water-Balloon: Ian Streetz. He wins at everything and I’ve had enough of it.
It’s your last EVER meal of your life. What do you order/make?
A proper, old-school Indian. Not one of these fancy new ones.
Thanks so much Kris for answering all of these questions and sharing your work and fitness insights! You can find Kris on instagram here, and all things KOBOX here. Keep an eye out for the next Inspire Interview coming soon!
So as you may have seen a couple of years ago on this blog, I LOVED Kayla Itsines’ bikini body guide… when the app first launched I was SO INTO IT. Like, getting my trophies every week was actually weirdly compulsively motivating… I’d get upset if my phone died and I missed a trophy! I also real results, and fast, without over-training (pictured above).
One of the things it did was help me fall in love with fitness. I moved on, after 25 weeks+ of religious BBG to try weightlifting… then to mixing things up, my own programmes, boxing, kobox, my own combos of classes, HIIT and plyos… I did a little bit of GraceFitUK’s guide… I’ve become a bit of a dabbler. Which is great! Sometimes. But as we’ve discussed, routine is a cornerstone to long-term health because you can’t rely on motivation 24/7. Also, work is my main priority now, and so fitness has to fit around that.
I recommended it to a friend recently and it got me thinking about it again. It was the longest I’ve stuck at doing exactly the same routine…
So basically, I do love the wider fitness scene and I’m so glad BBG launched me headfirst into that, and built up a good fitness foundation for me, or I’d never have survived a kobox session!
I won’t go back to JUST doing BBG. But I am going back to trying to do it as my default base.
This is why.
Community (sounds cheesy but it’s so true!) I miss the sense of community we had, with all the bbg girls checking in on insta every time we did a workout. I made lovely real life friends through the historical meetups [blogged here!] and online community where we actually bonded over a love of Kayla and law – the lovely Tash (who eventually vanished 😦 without a trace) and amazing Alex (now a big blogging deal and serious ab goals, the girl you all know as @theleanlawyer, but I met her as just another lovely, down to earth bbg fan about to travel the world!) Plus the epic online community – some of us have stuck together for ages (oh hey Andrenna Taylor!) Yes other apps and guides promise this kind of community – I’ve dabbled in Tone It Up (OMG you guys, can you believe Kat is pregnant SQUEEEEEE?!!!), Grace Fit Guide… but it just hasn’t stuck or worked at the same level for me. I feel a bit isolated now – I obviously am plugged in to the instagram fitness community, but do my own thing so often that when motivation dips it can be a bit blue and lonely!
Home sweet home suitability! When I stopped using BBG, I had got to the point where I loved the gym, so I needed a Kayla-at-home programme less, but now I’m actually craving home workouts again. The office gym is okay, but I don’t always have tonnes of time, and also it can be weird working out in a raggedy sports bra next to very senior members of the firm who can see you looking disgusting and totally unprofessional and tomato-faced haha! Not when I feel at my best! Also, increasingly, the more time I spend at the office, the more I just want to be home. Even if that means working out in my spare room / dressing room rather than a gym!
Time &ease –While my hours are pretty decent for a trainee lawyer right now (touch wood!), in my next seat this is almost guaranteed to change. I won’t have hours or bundles of energy to gym, there’ll be a lot more finishing work in the early hours, and I like my regime to be sustainable. BBG’s effective 28 minute workouts can be done anywhere with so little equipment.
App upgrades – the app has come along way since I ditched my subscription. It now features BBG stronger, Kayla’s weights and gym-based programme, Kelsey Wells’ PWR weight training programme and also Sjana Elise‘s mind/body yoga-based programme, so you get far more options for progression when you eventually fatigue of 50 weeks straight bbg!)
It’s challenging no matter your fitness level & hits the physique type/goals I now have – I don’t need it to build base fitness anymore like the first time I did it… but that’s okay! (Although it’s PERFECT if that’s what you’re looking for!) If you need to be pushed, though, you can do more reps, add more weight, or go faster, harder… you don’t have to plateau! Also I have, since bbg, built some muscle, eaten more food, got some glutes and abs and quads a lil thicker… now I don’t feel a need to build, I just want to do the fat loss thing… which Kayla’s original Sweat programme kicks butt at! And if I ever DO want to bulk and build again, I have the PWR to do just that with Kelsey or get BBG Stronger with Kayla!
So those are the reasons I’m aiming to incorporate more bbg into my life, and top 5 reasons I’d highly recommend it for you too!
On my recent insta poll a lot of you said you want to hear about my full weekly routine, so here it is (extended to 10 days for better insight)… but first:
Pleeeease note that I am NOT a nutritionist, doctor or dietician and so can’t advise you on your diet. Please don’t copy what I eat because we’re all individual, and advice must come from qualified professionals. This is for inspo and curiosity only! Nothing here is sponsored – all stuff I’m buying or using! I haven’t included guess-timated weights of food or macros as I tend to eat intuitively. I thought about recording them for you but I don’t think it’s helpful as it just encourages people to copy another person’s diet, which as we’ve discussed is not good!
WORKOUT: 4.6k run outdoors (casual pace, not working for speed, distance or time. Find me on Strava!)
Breakfast – some granola from the office (medium serving) and water
The water isn’t a ‘health’ thing, it’s just that I can’t stomach milk, and don’t like alternatives particularly… sometimes I’ll include oat or coconut milk in a shake, but otherwise I just go with water for porridge etc! Sounds weird but I prefer it.
Lunch: plaice with courgette and red rice & quinoa mix
Dinner: tuna and green pesto with wholegrain brown rice, sprinkling of cheese. Cocoa orange nakd bar for dessert.
Confession booth: I had some very stressful family stuff happening in the evening, and so ended up having a vodka and soda water which isn’t great to do when you’re stressed, but I made myself calm down first and then had it as a little treat. Then the Boy brought me home a mini bottle of prosecco (approx. 2 glasses) as a treat as he knew I was upset so I had that too! Oops! Normally this wouldn’t be a ‘confession’ type thing – moderation is fine, but as I’m on a cut it’s a bit of a deviation, and alcohol messes up your body metabolising fat and affects nutrient absorption so it’s not great… but these things happen, hey ho! Tomorrow is another day.
I know I’m working until at least 9pm tonight and I’m not sure how the day will go & can’t count on lunchtime, so I set my alarm for 6.15, 6.20, 6.30am and get myself up and into city for a Kobox class. They’re 50 minutes, pretty ‘HIIT’ in style. Today was a core workout with Jacob and it was AMAZING. [There’s a full review of Kobox here if you’re keen!]
Breakfast: Blueberry Brawler Shake made of blueberries, coconut water, choc vegan protein.
I‘m in a rush to make it from class ending at 9.10 to work for 9.30 so I grab a Kobox shake (any excuse!) which they have ready and waiting for me when class is over… winner! I opt for the ‘Blueberry brawler’ – blueberries, coconut water and usually it’s vanilla protein but I request they swap this for chocolate vegan… try it, it’ll change your life!
Lunch: Hake with broccoli, kale, mango and a small serving of white rice.
I’m spoilt because work has fantastic healthy options at lunch time, so you can eat well and cheaply. In fairness though, this is the kind of thing I’d make at home too and it’s so quick to prep and pop in a lunchbox.
I’m not a big snacker to be honest and on my summer shred my standard position is to eliminate snacking, but today I have to do some pro bono legal work in the evening until approx. 9pm so I know I won’t get dinner until I’m home around 10pm… so I’m keen for something to tide me over!
Dinner: turkey steaks, mashed [white] potato, sugar snap peas and four bean salad with sweetcorn. Cocoa orange nakd bar for desert.
I actually finish work earlier than planned so am home by 21:10, and I decided to cook this kind of ‘bro-food’ ish meal with a twist.
WORKOUT:none. I have coffee with a friend before work, a work thing at lunch and then have to leave for Somerset to see family this evening so there genuinely is no time. Plus I’m super sore from Grace’s lower body workout (see above!) earlier in the week so I’m letting my poor glutes and hamstrings recover!
(I’d tried to have avo on sourdough this morning but Curator’s Coffee Gallery (love this place!) on Margaret Street were out of avo, so after two of their INCREDIBLE black filter coffees with a friend, I had to rush to the city and grab something quick at work that wouldn’t take too long to eat. Don’t like strawberry yoghurt but they were out of raspberry and I’d planned to get a fruit salad but protein balls were just quicker. Next time though!)
Lunch: beef burger in a bun with green salad leaves. Followed by a double espresso over ice with added cold water for ‘dessert’
I’m having lunch with a colleague today who wants to try the office terrace BBQ… and once outside I just can’t opt for a veggie skewer, I want the beef! While I say yes to the bun (bread isn’t the devil, people!) I don’t like sauces or dressings anyway so I skip those, and I don’t have cous-cous salad or potatoes with it as the bread is enough for white carbs, although with hindsight I’d have preferred a naked burger with cous-cous as the bread isn’t great quality. But in general… what do you know, cut friendly and indulgent… you can still do this and not miss out! Pouring a double espresso over ice is a nice way to have an iced coffee without the milk (which I hate anyway!) or the added sugars and syrups which I not only don’t like but are unnecessary for my cut. Bonus! (I add cold water to make it a long drink though… it’s a hot day, don’t want to dehydrate!)
Dinner: Mexican-style spicy chicken, aubergine and mixed peppers, smashed avo & brown rice
Slip-up!: 1 vodka soda water, 1 prosecco
I was determined not to drink alcohol tonight but the weather is SO SUNNY and I don’t have to leave for Somerset for an hour or so after work as we drive down late to avoid traffic (don’t worry I wasn’t driving!) so I cave in and spend an hour on the terrace in the sun with colleagues… and a couple of cheeky drinks.
WORKOUT:just a dog-walk with the family.
We’re in Somerset for the day to see family (approx. 3 hours drive from London) so while I’d brought my kit to go for a run up Glastonbury Tor, I decide to spend all the time we have with family rather than disappear off for a workout. We manage to see The Boy’s mum, my dad, and my mum (all of whom live in different bits of Somerset at least 30 mins apart each) before driving back to London that evening so it’s a lot to fit in!
Breakfast: 2 slices of fruit bread toast
One of the hard things about staying with family is less control over what you eat, especially if you don’t want to make a big deal about a cut. Often I plead not hungry, but obviously you don’t want to not eat at all! So sometimes you gotta roll with it. Don’t stress. S’all good! This is where #balance and a healthy mindset is important… once I’d have obsessed but now although it niggles initially, I shrug it off and enjoy.
Lunch: Tomato, spinach, rocket, watercress and stilton salad with a couple of pieces of hot wholemeal baguette + Slice of apple & cinnamon cake made by my -mama-in-law
Luckily the Glastonbury family lunches like this are always perfect, although I do accept a slice of cake The Boy’s mama has made… because it looks amazing, because their European influence means they’re kind of feeders hehe, but also she’s health conscious too so I know it’s all natural and made with love, so why not? Treats like this are far more worth it than a mindless chocolate binge at 3pm at work because everyone else is doing it! The cake is epic btw.
Dinner: Halloumi-courgette-mint cakes with broccoli & spinach. I steal 4 of The Boy’s skinny fries too, haha!
We decide to have dinner out so before we head back to London we swing by The Red Lion, Babcary for where I waitressed in my youth from pre-A-Levels to university summers (and had many a lock-in party and woke up hungover on the sofa the next day far too often…!) The food is some of the best in the South West pub scene (more actual gastro/restaurant style though – fab quality, menu is better now than it was when I worked there for sure!), but it has lost a bit of it’s charm as it used to be more of a local and now they have the B&B guesthouses and things it feels a bit more like a resort. Beautiful village though and the food is fantastic. Also if you’re having a break but feeling nostalgic for the city, they do serve cocktails and espresso martinis worthy of London 😉
WORKOUT:6km outdoor run in 36 mins (early afternoon) & a gentle walk with The Boy in the evening for some LISS + an at-home 20 minute yoga, stretch & foam roll session.
I was aiming for a faster 5k but it was so hot and the pavements and parks were so busy I had to weave a lot. Also strava (the app I use to track my runs) doesn’t update you through headphones how far you’re running so unless you keep looking it’s easy to overshoot distance (I may go back to Nike run… thoughts?!)
The Boy has his chest day at the gym while I’m still sleeping and gets home craving protein so he generously whips up enough of this for me too. He improvises this as we’ve made it quite a few times so it doesn’t match the book to the letter, but even he is a convert to this recipe book (review here) and as it’s by the Harley Street nutritionist who looks after his fave snooker player Ronnie O’Sullivan, I think he’s more willing to listen haha! #celebrityendorsement (you can buy ReNourish here)
Lunch: roast beef, 1 Yorkshire pudding, greens (spinach, dark green cabbage & kale), carrots, parsnips, 3 white roast potatoes (NO GRAVY BECAUSE I HATE IT!)
Dinner: stir fried prawns and mixed veg, dash of soy sauce.
Evening treat: 1 gin & slimline tonic (it’s so sunny and it’s the weekend so I indulge, despite being conscious that I’ve been a bit lax with the alcohol recently. Considering an 8 week alcohol break for the duration of the rest of the cut… but we’ll deal with that on Monday! Tomorrow starts another week…!)
WORKOUT: Grace Fit Uk’s Home Guide (although I do it at the gym as it saves faffing with a tonne of equipment!) full body workout, approx. 38 minutes. Extra abs (ab bikes, leg raises, plank, commandos, Russian twists, weighted sit-ups) + 3 sets of x10 burpees to finish.
Now the weather is nicer I also add on a 30 min walk daily Mon-Fri by not taking the train near me and walking 15 mins in the morning to the tube and 15 mins home at night from an earlier tube stop for extra steps.
Breakfast: 1 slice sourdough, 1/2 smashed avocado, chili flakes, drizzle of olive oil
Lunch: salmon, broccoli, kale, a few chickpeas and sprinkling of mango
WORKOUT: fast (for me!) 5k [treadmill]- I get a PB of 26 mins 31 secs &the daily commute walk I mentioned above – 30 mins total (15 before work, 15 after)
For short distance treadmill runs I try to always run just above my comfort zone (comfortable level for me treadmill wise is approx. 10-10.5k/h). So I start at 12k/h (a mind game I play haha to make the push pace feel easier!) for about 1km and then settle into 11k/h. I increase to 11.5k/h for my power track, then gradually up to 12, then 12.5k/h, 13k/h which is really working me hard…! And I finish the last 1/2km on 13.5k/h and am grateful when I hit 5km distance to be able to press the ‘stop’ button!!!!
Breakfast: same as yesterday – 1 slice sourdough, 1/2 smashed avocado, chili flakes, drizzle of olive oil
Lunch: vegan salad (rocket, quinoa, sweetcorn, spinach & mixed leaves, black olives, kidney beans, grated carrot, red pepper, sprinkle of walnuts and coriander, red pepper, celery, samphire)… plus a pack of Coconut & macadamia protein balls (not vegan – contain whey) by The Protein Ball Co.
Dinner: my fave quick brown rice Bolognese – its basically 5% fat lean beef mince, small serve of brown rice, 1 tin of chopped tomatoes, lots of spinach, dash of Worcestershire sauce & paprika, pink Himalayan rock salt & black pepper (the Worcestershire & spices are the key secret ingredients that make all the difference!) + 1 paleo bar [coconut & macadamia nut] for dessert/snack as I’m weirdly still hungry an hour later and know I have fasted kobox in the morning…
WORKOUT: Kobox – lower body, 50 mins. Plus the extra 30 min LISS commute walk as per yesterday.
I’ve waxed lyrical about Kobox before and above, but just to say – Jacob has now been added to my list of fave instructors haha, think he has the best playlists in the place! Today the workout was fun but felt hard, because my legs were DOMSy from Monday and yesterday’s workouts… it was good to be challenged, but tomorrow is definitely going to be a rest day to let my muscles recover 🙂 As I mentioned before, now it’s spring/summery I walk 15 mins to a further train stop in the morning and 15 mins back in the evening – brisk pace to ensure extra LISS. It’s a nice way to warm up and wind down for the day!
Breakfast: Peanut Uppercut Shake made of chocolate protein (I ask to add an extra scoop today!), almond milk, banana and peanut butter.
Lunch: Mackerel with courgette, yellow peppers, tomato salsa and spinach & mixed leaf salad
By late afternoon I’m STARVING – haven’t had a hunger pang like this in a while! I wonder if it’s because I’ve not had many carbs today looking back at breakfast and lunch, or just because my workouts have been relatively intense… either way, I decide to eat but I need to be quick and don’t have anything prepared, so a bag of popchips it is! Not super nutritious but a fairly low kcal and so theoretically cut friendly option!
Dinner: (White) jacket potato with tuna, stilton and sun-dried tomato (no mayo because I hate it!), spinach & rocket.
I get home and I’m pretty knackered and sore from the last 3 days worth of workouts, and I just want to lie on the sofa so I want the quickest possible meal (and one I can leave out for The Boy to reheat for himself because he’s working much later than me this evening!) I recommend, if you’re a cheese lover, using blue cheese rather than cheddar as you don’t need as large a serving and you actually get more flavour, so you can avoidaccidentally over-indulging on the fat (fat isn’t bad per se but cheese isn’t full of the ‘good fats like salmon, nuts and avo – bear in mind dairy has a lot of benefits though!) I also state ‘white’ potato here for clarity because a few years ago I was obsessed that white potato is bad and sweet potato was fine – NOT SO! My nutritionist explained to me they both have benefits and neither is better or worse, the profiles are just slightly different (sweet potato has more vitamin A for example!)
And that was 10 days of my workouts and meals!
I don’t typically make it a practice to weigh myself but I have been documenting it for the cut, and at the end of the 10 days I am down just over 2lbs, just over 1kg.
My abs are starting to peek back through, especially for ‘morning abs’ which is fun – while aesthetics aren’t the sole or even main reason I train, obviously cutting is designed to tweak your aesthetic and as long as you don’t fixate, it’s fine to play around – just make sure you’re healthy and check in with your doctor and ideally see a nutritionist!
Disclaimer: I started my summer shred recently, inspired by Grace, so please note my nutrition is going to be either a little more on point than it would if I was cruising at maintenance, and/or a little more critical of my ‘treats’ and slip-ups than I normally would be! (For healthy fat loss tips see this post, and feel free to follow and join me on #gettingshreddyforsummer on instagram here!)
While I mention that I have a nutritionist in this post, I say it in a loose sense – I don’t go regularly, I have the occasional check up. This isn’t a meal plan she’s given me or anything!
A note on my daily drinks whether I’m cutting or bulking or maintaining, I don’t drink anything during the day other than tonnes of tap water, lots of peppermint tea, a couple of green teas, 1-2 black coffees a day. I only drink water based drinks really! And then there’s the alcohol which is all openly declared above… *sigh* Always the toughie to resist, especially in nice weather!
What I learned from this week
It’s so interesting for me to write all this down and actually look at my picture for the
week instead of viewing it daily. It makes me realise maybe I’m too dependent on protein balls or nakd bars or similar for a quick fix haha (although they’re an all natural company, I feel like real food where possible is always good rather than faster options!) I can see I eat quite a bit of seafood which is good and I’m happy with, and occasionally get caught off-guard if I’m rushing, so maybe some fresh fruit and nuts saved in the office for emergencies would help… Also you can see my diary commentary increases as the week goes on but then resets on the second Monday when I’ve relaxed over the weekend and feel refreshed and ready for a stronger start – obviously I get busier as the week progresses so I have to think more about my choices, whereas earlier in the week it’s just simple logs of what I eat, no muss no fuss. Just noticed as well that Friday was a bad day with 4 servings of caffeinated coffee, although it’s calorie free broadly as I don’t add anything to it, for health reasons I shouldn’t be stressing my body with so many stimulants so I need to watch the cheeky pre-work coffees and maybe just take a single espresso over ice with extra water for a treat. Plus the alcohol thing… would be best relegated to just 1 or 2 over Saturday and Sunday, not just for cut reasons but for general health reasons as alcohol isn’t fabulous for you in addition to being packed with nutritionally-empty calories! The best alcoholic drink from a cut perspective is something like vodka soda, with soda water being calorie free, vodka being 50kcal (compared with diet tonic which contains approx. 15g carbs per 200ml). While I don’t advocate calorie counting for food (NUTRIENTS NOT NUMBERS woop woop!) it’s important to be aware of it with alcohol as your body basically derives no nutritional benefit from it – genuinely empty calories (not saying have zero unless you want to teetotal – it’s fine to have treats, but I’m just talking about being aware as it’s easy to drink a few days worth of your recommended food intake if you’re not careful!)
So guys, hope that answers the questions! I’ll do a similar post if people find it helpful for when I’m not cutting / #gettingshreddyforsummer so you can see what that’s like.
I’ve been 100% honest above and recorded my alcohol/extra snack slip ups even though I didn’t want any on my shred and certainly not during the week – all to show you that WE ALL DO IT and it’s fine, it won’t totally derail you, just get back on the bandwagon the next day! Also visiting family in Somerset with family meant I didn’t have as much control over food, so this is a good illustration of attempting to stay on a cut and dealing with family meals, but also sometimes saying you know what – eat the damn cake & hang out with family instead of going for a workout, life’s too short.
Tired of those generic ‘how to stay fit & healthy and juggle your office job’ posts which say things like ‘meal prep’ and ‘plan’ and ‘tupperware’ and ‘get off the bus or tube one stop earlier?’
I’ve seen loads of them, and although having worked in various jobs (post-graduation office jobs I’ve juggled with my fitness interest have included account management for an online start up that IPOd, marketing for a real estate (mostly) company The Crown Estate, and paralegalling at a city firm, now trainee at another city firm… blah blah blah, but basically I’ve done a mix and various hours and environments and office cultures!) I feel pretty au fait with managing my time – I am almost 27, I’ve had a while to nail this – but I’m ALWAYS keen to learn more, get new tips and see how other people do it.
However, I’m usually disappointed. Telling me to invest in Tupperware isn’t my definition of helpful.
So I figured, what can I write that contributes in a concrete way? There are some generic tips I’ve kind of dismissed above that anyone can give, and to be fair they’re always worth stating. But I think I have a few more I can add in the context of my fitness journey, so apologies in advance for the long post, but I hope some of it is vaguely helpful!
This post is long but covers:
Resisting office treat temptation
Finding motivation when you’re busy
Top tips to make it easier on yourself
Maintaining a healthy mindset
So grab a cup of tea and have a scroll!
Assess the time you have available
If you work a 9-5 or 6ish job, you have significantly larger chunks of time than those in, say, certain aspects of finance who might work beyond 10pm most nights.
This isn’t a judgement thing – however many ‘free’ hours we have in a day, it never feels enough. I get it. I’ve done 9-5s, 9-7s, 7-10+s in various contexts… and then if you have kids, god bless you I don’t know how you do juggle them with a job, so I appreciate that’s a multiplier of a million in terms of toughness and finding a slot to workout.
But ultimately, you need to be honest with yourself.
Where can you carve out the time that is REALISTIC?
If, like me, you hate mornings, you might be able to squeeze in the odd morning session (I managed to get up at 5.30am for a week to go to Kobox but I had just started my new job so didn’t have late nights at the office and after that week, I wasn’t gonna carry on doing that!) but you won’t stick to it long term.
If you can rarely leave the office before 9pm and have an hour commute home, you probably won’t be an evening exerciser either.
If you have a job where the culture dictates your desk presence during the day, or clients do, you may not be able to do a lunch session. If you have flexibility with work not picking up til the afternoon or your manager/supervisor/colleagues not minding, then maybe there’s your window.
It’s not easy. I appreciate that. But if you’re feeling screwed for all of the above reasons, then I think, personally, the solution is to do workouts for an hour on both Saturday and Sunday, and then snatch a couple more 40 minute workouts where you can during the week (even if you only manage one – that’s 3 workouts across your whole week, which I think should be a healthy minimum!) – force yourself up for one or two mornings, or snatch a lunch time here or take advantage of the one day you can leave work at 7.30pm.
I like to workout about 4 times during the average week – I’m lucky that I can usually squeeze in an evening one (my fiancé works long hours too so it’s fine to be super late home) but usually at least once a week I’ll do a morning one.
That frees me up to either fully rest at the weekend or if I’m on a roll or fancy it I can do 2 more workouts Sat and Sun taking my total to 6.
On a fabulously motivated week where I manage the time then sure, I’ll do 6 workouts a week because I love to. Some weeks I only manage 3 and if I’m particularly slammed, I drop to 2. I tend to feel I don’t have time but I MAKE THEM A PRIORITY. There is no way you can’t carve out a little time for 2 workouts if it matters to you. If it doesn’t… that’s totally okay, don’t do them! Family stresses, serious work crises, bereavements, there are so many legit reasons for the gym to be shunted off your priority list. But I assume you’re reading this to try and fit more in, so that’s why I’m hammering home the point about planning and prioritising and making time. But…
YOU DON’T NEED TO WORKOUT 6 TIMES A WEEK TO BE HEALTHY. I’d say 2 minimum, 3 ideal and any more than that do it because you love it.
My number varies according to my busy-ness, work, laziness, illness, social comittments… but I feel 2 is the absolute minimum as I have a desk job. We need to MOVE to be healthy and while a week of no workouts won’t kill, I think habits are key. Which brings us to…
Let’s talk about habits…
If you can have a habitual routine (workouts Mon, Weds, Fri mornings) it makes life easier as it feels less negotiable – you can just do it. This isn’t always possible but a baseline default habit can be SO HELPFUL! Deviate when essential, but if you can have a routine that you stick to automatically, it simplifies things SO MUCH. One to strive for, but also not beat yourself up about if you can’t quite manage it – some jobs are so erratic (or babies or toddlers!) that you’ll just have to seize the moment when it presents itself. Not much you can do. But if you’re 20 something, child free and only working 40 hours a week… no excuses!
Don’t drink diet drinks, fizzy drinks or juices when thirsty – always go for water, herbal tea, and only have these as a TREAT.
Don’t take sugar in tea/coffee – not because it’s ‘bad’ but because it’s added to so many things – save it for a REAL nice sweet treat – that Sunday slice of cheesecake or that Friday champagne cocktail or that flapjack on your department’s weekly bake-off day.
Make it a habit to always take the stairs, and to at the very least go for an hour’s walk at weekends (take the kids or the partner, no excuses!)
Try to at least, if you can’t do that because of work/kids/travel, form some sensible habits that lay groundwork… make it feel compulsory to workout twice a week (unless injured).
These are all pretty generic but I guess the key is re-programming your defaults to a healthier setting. Nothing is BANNED. It’s just about ENJOYING indulgence and recognising it for what it is – indulgence – rather than accidentally consuming excess sugar, empty calories, and skipping workouts because you’re in one of *those* spirals…
The BIGGEST TOP TIP I can give on habits is this one too – sounds cheesy but it’s critical. WE ALL HAVE DAYS EVEN IF WE LOOOOOVE FITNESS where after work we’re like fuck it, CBA to workout. Have a Person (I can’t say buddy, sorry) you can speak to. Mine is my fiancé. I’ll call him (best) or whatsapp if he’s too busy at work and be like I can’t be bothered. He knows me well enough to tell if I’ve trained too much or too little, if work stress would be best alleviated by a workout or a rest day, and so can encourage me to train where it’s best, or let me off the hook where relevant so if I do rest, it’s guilt free.
Because while this is about how to fit in training and healthy eating, it’s not healthy to obsess about it and push yourself too hard. Exercise releases cortisol so adds stress to the body, in addition to all its health benefits, so some days rest may be what you need. Don’t get sucked into the marketing speak of ‘go hard or go home’ ‘never miss a Monday/Tuesday/Wednesday…’
Admittedly, if your partner isn’t super into fitness or wouldn’t be very good at that, then they’re not the best choice. Try a friend. Or get on instagram and join the fitness community there and find a buddy. I’m happy to do it for you (only if I don’t get too many requests!) although the only thing there is someone you know well in your daily life is best for the reasons I describe above with my fiancé.
Some communities you can join on insta are #bbg or #kaylasarmy (where I first got into the fitness community online), #GFG, #tiu / #ToneItUp, or #queenteam.
Planning Planning Planning & Booking classes… should I pay & schedule to force myself to go?
Not always, but I’ve found this to be a fab method at times. The key is to know if it will force you to go when you’re feeling a bit bleh, which is good… or if you might have an unforeseen work crisis that prevents you going and makes you feel unfit AND rubbish AND you’ve just lost your money/credits for booking into the bargain.
Your body adapts to what you do, so while variety is good to keep it interesting and jolt yourself out of plateaus, if you’re looking for set results you need to be consistent over time. (Does that make sense? Basically, there’s a time and a place for changing things up, sure… but you need to stick to something first to get the results, give your body a chance to make the adaptations). So try (for example) 12 weeks of something before you switch, if that makes sense (that’s not a set in stone number, just a suggestion of an extended period where you might be able to commit to a programme and get results)
The other thing about variety is it’s all well and good but it’s wise to know what you’re doing when you get to the gym. Don’t go and improvise – if I ever do this I have mediocre workouts at best as I feel a bit aimless. Have a plan. Even if you draw it up in notes on your phone en route!
And then some mini motivation tips:
These (above) are the big ‘lifestyle’ things that can sound a bit tough to implement but I really recommend trying to get these down for a month or two and it will get easier as it stops being something to try to do and starts being something you do automatically (although don’t beat yourself up for low motivation days – they happen to all of us! That’s what the Person under tip 2 is for).
I think if you can really think about and master some of the above, you’re well on your way to making fitness and health a priority that holds its own against the competing demands of your life. Don’t beat yourself up if you don’t smash it every week. But equally the idea of creating the habits and mindsets above is to help you set a fairly constant standard… you’re allowed peaks and troughs like any human being, but that’s your baseline!
Now here are some smaller things that may or may not help you fine tune this regime!
Outfit planning: I like to lay out my fave lulus and choose pretty sports bras etc. the night before, especially if I know I’ve been struggling to feel excited about gym. Sounds stupid, but it helps me.
THEJUSTDOITMETHOD: if all else fails, I swear by a power lip (usually red – fave lipsticks are chanel, dior and Charlotte Tilbury), shot an espresso, put your hair in a messy bun, blast out some gangster rap and JUST GO. You won’t regret it*
(*subject to the usual exceptions – injury etc. Be sensible. Don’t force yourself if its clearly unhealthy!)
The controversial insta scroll: I have a policy of only following people on insta who make me feel empowered and motivated, so a cheeky scroll usually does wonders for my motivation. However, I know social increasingly gets linked with poor mental health. If you feel bad about yourself for going on it, I’d suggest unfollowing anyone who makes you feel that way, and/or considering deleting it altogether.
Make it a date: with friends, the bf/gf, culture is weirdly centred around pub dates, coffee dates and wine bar dates. Find some likeminded friends (see community recommendations above for ways to find some on social media if you don’t have any) and go to a class together then have a smoothie to catch up, instead of necking ten G&Ts in the pub…! Or go for a run in your neighbourhood together. Or drive out of the city and hike together. I love and fairly regularly do all of these options.
Just 20 mins: If you really can’t face it, tell yourself you’ll just do 20 mins. That’s all you have to do. Chances are, 15 mins in you’ll have broken through the block an really enjoy it, and stay for 30, or 40, or 45, or an hour. (I love 40-55 min workouts. I rarely do a full hour these days!)
If in doubt, sweat at home: If making the gym is proving impossible, there are tonnes of workouts online, on youtube, on fitness blender, on this site where you can get a sweat on quickly at home! Any movement is better than none and it doesn’t take loads of fancy equipment. I prefer to go to the gym or a class but if I really really can’t, then 100 burpees, 50 press ups, and playing with my kettlebell at home will get my heart rate going rather than lying like a vegetable on the sofa…!
Resisting office temptation: This is a tough one right? Sweets, cake, doughnuts abound – team birthdays, celebrations… how to stay on track?
My policy is simple. I mindfully assess whether I really want it. 9/10 times my body actually doesn’t want the sugar bombs! Do I really want it? No. Then I say no as a matter of policy. A simple ‘no thanks I’m not hungry’ will do.
Do I want it? Maybe 1/10 times there’s a little sliver of red velvet cake… and maybe I do want it. So I have it!
It’s about working out if you’re eating for the sake of it, boredom, or to appease someone else – those aren’t reasons to indulge! But if it will actually SATISFY YOU then do it! Remember, a simple 80/20 rule. It’s not ‘bad’ to have a treat… unless you’re overindulging and damaging your health by doing it daily!
Read this post if you want comfort food but need some healthy swap suggestions as stress eating isn’t good for anyone!
Lunch habits: a protein and fibre rich lunch will keep you fuller for longer and stop you snacking mindlessly! Include complex carbs, lean protein and lots of veggies. Meal prep can help with this, or check out salad bars like Vital Ingredient for good options. Obviously you can vary things and you don’t need to worry about it too much – but making mindful lunch choices can stop that 3pm slump which half the time is because we’re not nourishing ourselves properly, and half the time is a psychosomatic myth so people have an excuse to grab a daily Twix and tell themselves they need it!
Working out should be because you want to take care of yourself, not to punish yourself or burn off food or force yourself into a certain body shape. We all have aesthetic goals and preferences, sure, but try to view food and exercise as fuel and training, not dieting and it’s unnecessarily hard-work twin!
Also, I get that its tough in this day and age – we’re all so busy! But unless you’re super gross, you always clean your teeth without fail, or shower. They’re non-negotiables for health and hygiene.
You need to view some degree of movement as a non-negotiable like this too, for your health and wellbeing. Magazines have done a good job of making us feel you only do it to lose weight. I really want to kick against this, and make people see it’s a critical component of a healthy lifestyle, one of the most underutilised tools for avoiding all kinds of illnesses, both mental and physical. So EDUCATE YOURSELF and change your mindset – I’m so glad I have!
Shredded by science – for the actual facts (fully backed up scientific study-based nerdery here!) about training and nutrition
Chessie King – influencer and body confidence activist @chessiekingg
Zanna Van Dijk – PT, environmental guru, fitness influencer @zannavandijk
Tally Rye – PT tackling diet culture and looking to change the fitness industry @tallyrye
These are just some examples of sources of good quality information above, and inspiration below (obviously there’s a crossover there, but in terms of science, evidence and qualification, the top 3 are amazing). The other three are just great, healthy, inspiring girls who won’t give you body hangups and are changing diet culture and helping women across the world.
So, sorry for the essay, but I hope that helps! I’ve tried to address all the things I find help me, all the stuff I’ve learned over my “fitness journey” (cringe!) and answer all the questions I get on the regular.
Over the course of, for want of a better phrase (!), my ‘health and fitness journey’ *mini cringe*, my outlook has changed a lot.
Ironically, I discovered that the influence slogans were true – trust the process, fall in love with the process, and you’ll get better aesthetic results.
I didn’t believe it when I first started either.
However, as I have become happier with my body, fitter, stronger, admittedly my goals have shifted towards process-driven ones (to be able to do an unassisted pull up, to improve my boxing technique, to be able to do plyo push-ups) which is a much healthier place to be instead of obsessing over body size.
I’m glad to be in a healthy physical and mental space, and to be trying to share that message more, instead of feeding the ‘must get skinny’ toxicity that still runs through society in a big way.
HOWEVER it does mean that talking about fat loss for me is difficult. How do I do it without promoting orthorexia (we can’t say clean eating anymore) or implying that fat is bad?
A poll on my Instagram lately indicated that loads of you are still super interested in fat
loss so I wanted to address it as a topic in a healthy, balanced, sustainable way. Because I think it is possible (though perhaps tough!) to change your body composition and lose some fat in a body positive way… it all depends on your mindset.
As always, bear in mind that while I’ve had a successful weight loss journey to a place where I’m happy, that followed times of being underweight and bulimia before my excessive weight gain, and while I’m recovered and I have been active in the online wellness and health community for over 5 years, I am not a nutritionist or doctor. The only qualification I’ve done is a group exercise instructor REPS level 2 course where the nutrition content is minimal. My knowledge is from personal interest and research only, and so you can use it as a jumping off point to conduct research yourself, but you can’t rely on me for personal advice. Ok? 🙂
Fat Loss: how do we do it healthily?
You may or may not have heard the saying ‘you can’t out train a bad diet.’
This is totally true.
So if you really want to alter your body composition (i.e. lose some fat) then you need to address your nutrition first and foremost.
This can be a bit of a minefield as I think it is CRITICAL that you do this in a way that isn’t detrimental to your health (which is where so many people go wrong – fad diets encouraging cutting food groups, for example, are not sustainable long term and deprive your body of vital nutrients).
The way I have approached fat loss that I feel is most physically AND mentally beneficial is:
NO CALORIE OR MACRO COUNTING (however I know some people without ED backgrounds can count numbers and not obsess, and I acknowledge that maybe the reason I can eat healthily and intuitively is because I know a lot about the nutritional contents of food because I HAVE calorie counted and macro counted in the past!)
But DO address portion sizes! If you’re sedentary in your day job like me, you don’t need insane plates of food! I like to make 2/3 – 1/2 of my plate veggies (mostly greens!) and then a palm size of lean protein and hand-size of complex carbohydrates.
Spend a week (or ideally two) keeping a food diary which includes WHAT you ate, but also how you feel mood-wise (before and after eating. It can help you learn the difference between ACTUAL physical hunger, emotional hunger and psychological hunger, and assists you in cutting out ‘mindless’ eating.
Give up alcohol for a while. I think this gives you the mental space to assess your relationship with food and your body and confidence, as well as being an easy way to trim out non-nutritious food. I had a 6 month period without alcohol because its essentially of no nutritional benefit, it’s a depressant, and it makes you less aware of the choices you’re making. I’m not suggesting you quit for half a year! I’d say do a 2 week break and then introduce it back in a mindful way – have a drink as an indulgent treat, but stick to one or two and savour them.
Once you’ve mastered streamlining what goes into your body (think 80-90% foods that are top quality fuel – nutrient dense, natural, whole foods, try to limit processed food as much as possible and avoid additives – extra sugar and all kinds of stuff gets added in to things you’d least expect! – and 20-10% treats, because this is about sustainability long term – no food is bad, no food is out of bounds, but you need to get out of a binge-restrict mindset).
Mentally reset: leaning down safely
Once you’ve worked on your dietary approach, you need to check in with yourself about how and why you’re losing weight. You shouldn’t embark on any regime without consulting a GP or medical health professional, particularly if your goal is solely aesthetic – there are a range of health problems that can come from being underweight including loss of bone density, osteoporosis and infertility as well as heart problems, so have a think about why you want to lose weight.
Regularly mentally check yourself that you still love and appreciate your body for what it is and can do NOW.
Realise that losing weight isn’t inherently good or bad; it won’t ‘fix’ your life, and if you have self-esteem issues, for example, a perfect physique (what is perfect anyway?!) won’t solve those problems.
Every time you’re thinking about fat loss, try to tune in to how you feel emotionally. Are you anxious, stressed, self-loathing? These might be signs you need to take a break from this goal and talk to someone. Or are you happy, enjoying being full of energy, with a nice bonus of preferring some of your aesthetic changes, without obsessing about it? Then you’re in a good place.
The fat loss formula
Essentially, to assist your nutritional changes, you want to up your energy expenditure.
DON’T FALL INTO THE TRAP of thinking you need to ‘burn off’ eating food.
DO try to find physical activity you enjoy, and build up slowly.
Low intensity steady state training (brisk incline walking, swimming, cycling) may burn fewer calories overall but its technically most effective for fat loss as to use fat stores as fuel rather than stored glycogen in the body, you need oxygen available to do this. So while anaerobic exercise like HIIT burns more calories in the same time technically, less of this will come from stored fat.
When thinking about a workout schedule, here are some key tips:
Be realistic. Don’t aim to train 6 days a week for an hour if you hate the gym and have a mad work schedule. 6 days is overkill even if you love training, probably… overtraining can be counterproductive.
Try to pick exercise you enjoy. Basically, consistency is key. Don’t think about ‘I have to just do this for 10 weeks to get my dream body then I can stop woohoo!’ We’re talking LIFESTYLE CHANGES people, because otherwise once you hit your goal, you won’t stay there for long.
Variety helps you stop getting bored. It can also be used if after 6 months of training you hit a plateau and need to re-set and boost results.
SET PROCESS DRIVEN GOALS TO USE AS A FOCUS INSTEAD OF FAT LOSS. It will help you melt the fat off anyway! Examples might be to be able to do your first high box jump or pull up, to do 20 on your toes press ups, to run 2k, 5k, 10k, to go to a boxing class and not feel like death at the end…! Anything that means you’re working on something outside of the fat loss thing. Think about strength, agility, flexibility.
So what kind of training is optimum for fat loss?
The goal here is to lose fat without exercising solely thinking about that, right? I’d say DON’T WORRY TOO MUCH ABOUT THIS BECAUSE IF YOU HATE THAT KIND OF TRAINING, YOU WON’T STICK TO IT. And if you can’t stick to it (i.e. see yourself being happy to do something similar for pretty much the rest of your life, obviously amounts will vary, but still…) then the benefits won’t stick.
Personally, I think balanced training is the way to go.
Increase your Non Exercise Activity Thermogenesis (NEAT). This is energy you burn while not ‘exercising’, so taking the stairs, extra walking, that kind of thing, falls into this category. Do as much of this as possible – for health reasons as much as anything! I ALWAYS take the escalator at a walk / jog, climb stairs if I have the option, and add a 45 minute walk in to my weekend.
HIIT is a great way to exercise if you’re time poor. They say it’s great for revving the metabolism and torching calories in a short session. Just be careful not to overtrain in this way as it’s touch on joints where it’s super high impact and the central nervous system. If you’re a beginner I’d do some simple weight lifting first instead to make sure you’ve got the form and stability.
Plyometrics – often used with HIIT (High Intensity Interval Training) uses explosive, often jump-type movements, really rocking those fast-twich muscle fibres. As above with HIIT, while this is super effective and efficient, it can be tough on the body so don’t over do it.
LISS (low intensity steady state) – the bread and butter that you should try to get in as much of as you sensibly can.
How do I train these days? I’m not saying copy this, but this schedule works for me:
Most of my LISS is NEAT to be fair – weekend walks, climbing stairs. Sometimes I’ll do rowing, cycling or a high incline walk at the gym once a week.
HIIT / plyometrics – for my biggest weightloss period I used Kayla Itsines BBG programme which is basically this which involved 28 mins of this three times a week. Now I do boxing style workouts with my PT or at Kobox 1-3 times a week for 50 minutes.
Don’t start at max capacity. If you currently do nothing, schedule 1 high intensity and 2 low intensity sessions a week.
If you do some, up it a little.
But all of this goes hand in hand with checking in with yourself mentally (how do you feel? Are you feeling drained, stressed, desperate to lose some fat? You may need to stop, reassess and do some work on your mindset. I’d recommend Mel Well’s The Goddess Revolution here. Or are you feeling empowered and starting to enjoy the process more and care less about the fat? That’s the ideal!)
Consistency is key
This is probably the most important thing to remember. Consistency with both nutrition and training is the way you see changes in your body. Slow, steady progress means your results are likely healthier, and sustainable long-term.
Structure can be super helpful if you’re a beginner. I guide my own training now, but following Kayla’s programme in the past was perfect as it was basically three 28 minute workouts that fit around work.
I hope this dive into trying to do fat loss in a body positive way was helpful.
As I said, I’m just a former group exercise instructor and fitness fangirl who loves to connect with people who have similar health and wellness interest. My tips aren’t a substitute for qualified advice.
Just try to remember that our bodies are here for the long haul (our whole lives!) in fact. Don’t sacrifice health and happiness to weigh 5% less people.
However, that said, you don’t need to feel bad for having aesthetic goals. While it’s not why I train now, I LOVED feeling on top form training hard last summer and seeing my abs and myself get leaner (although not my leanest!) whilst also getting stronger.
I’m looking at further study soon because I want to feel more able to advise and share information from a place that’s safe and sensible to do so. If you might be interested in coaching in future if this becomes available, let me know.
So I’ve kind of given it all away up front haven’t I, with the title of this post?! Sorry. Guess I’m that kinda girl 😉
I have tried a LOT of random boutique classes all across London as well as the standard stuff offered by gyms all over the place… Hell, believe it or not, I used to teach Zumba and body combat at VA and David Lloyd as a freelancer (!) Classes were where fitness started for me, before I got into managing my own training. And now I’ve come full circle…
Kobox is literally THE BOMB. As in potentially the best class I have EVER done.
THE LEGALLYGYMLIVING VERDICT IS IN:
Star rating: 5/5 *****
Instructor quality: 5/5 *****
Studios: 5/5 Chelsea, 4/5 City.
If you’ve been living under a rock in London (or if you live elsewhere and can’t get to the city to try it out), Kobox have made flesh their ‘Fight Club meets Night Club’ tag line with swanky studios in City and Chelsea – perfect locations nailed? Check.
Classes combine rounds beating the hell out of a heavy-ass bag, and circuits which include anything from burpees (Ollie, I’m looking at you!), tuck jumps, weighted squats, lunges, and more vicious challenges depending on the day!
The trainers also offer one to one training, and depending on their expertise it seems you can do different stuff… I’ve seen Wayne mention Muay Thai on the gram, for example.
Is it really THAT GOOD?
If I had to give you one reason only, before we get into it fully… Kobox obviously have the cool space, perfect locations, a great lighting concept (no-one wants to see themselves red-faced and sweaty in full on daylight!), banging tunes, shakes on demand, gorgeous products to de-sweat yourself post-workout… but the difference with Kobox is the instructors are the BEST of the BEST.
I promise there’s not a single word of exaggeration here. Which pains me a bit, because I know what it’s like on social media – people think a positive review is bought. This post is NOT SPONSORED. I’ve paid for all of my Kobox classes like everyone else, and the one to one training session I have I won during a competition over Xmas 2017 when I wasn’t writing this post.
But the people there absolutely make the place.
They are absolute machines.
They’re fricking fierce (however pint-sized they are – don’t be deceived!)
They’re so passionate not only are they bouncing off the ceiling, but you are too by the end of class… even though they’ve made you go balls to the wall and you have nothing left in the tank!
They’re crazy knowledgable. Like, I can’t even.
And I really love that they make boxing accessible to those of us who let’s face it, aren’t going to be training for a white collar fight or actually hitting someone ever potentially, but they open up this incredible way of training so you can reap some of the benefits anyway!
I mean, of all the people you’d think would box, I probably don’t fit the mould. I’m a short-ass girl with zero upper body strength. But I absolutely love it. My fiancé got me into watching it on TV and then suggested I train with padwork at our gym, so Warren got me started. Then a friend of mine wanted to try Kobox, so we went, and now I’m literally ADDICTED.
[scroll down for more info about this session! Footage kindly provided by Ian Streetz]
I haven’t tried 100% of the trainers’ classes yet, but I have tried most of them. And trust me, I’ve not had a SINGLE disappointing class. They’ve all been SO GOOD.
It would be mean to call favourites, but as I’ve said they’re all super talented so a lot of it is a matter of personal style and preference – tunes will vary, style will vary, their aggressive finishers / end of class challenges will vary… so while I love them all, I would say, personally, get to Maciela and Ian’s classes (check them both out on Instagram and you can see their timetables). I actually went to Maciela’s 18.45 City class last night and it was, quite literally EPIC. She’s an absolute pocket rocket (I also can’t believe how strong, stunning and fierce she is… as well as being the loveliest mama of two!) You can find out more about personal training with her here. I’ve given some info below about my one to one training with Ian but you can check out his details here on his website too.
That isn’t to say the others aren’t all amazing too, because they are fab – I’ve had so much fun at Kenny’s, Ollie’s, Antoine’s and Wayne’s (incidentally Wayne’s was my first ever Gateway Class that got me coming back, now that I think about it!) sessions so I’d say just rock up to whatever timing works for you and give it a go.
I prefer training in Chelsea as it’s closer to home, but when I’m back at work I’ll probably be in the City more. Both studios are pretty much the same in terms of where you’ll be working out; I just like the chill out area in Chelsea, and obviously the ring is the ideal selfie spot 😉 … did you even train if you didn’t get a sweaty selfie?!
What makes it different?
As I’ve touched on, the instructors and the energy are completely off the scale. There are a lot of other great studios out there too – the boutique fitness studio / concept has exploded across London (which personally I think is amazing as there’s loads of choice!) but I personally haven’t felt quite the same vibe elsewhere in terms of enthusiasm, energy and expertise rolled into EVERY SINGLE INSTRUCTOR ON THE ROSTA CONSISTENTLY.
On a side note, the Ren skincare stuff in the changing rooms is a lifesaver, for the ladies out there [or the soft skinned blokes :P]
I think combining boxing which circuit style training means you can maximise the benefits. With the boxing, you can really lose yourself and enjoy it, and do something that is empowering for its own sake, not just to ‘burn calories’ which is a pretty joyless way of working out (in my opinion!)
Just some of the things boxing is GREAT for are…
stress, anxiety and depression management. I can’t tell you how therapeutic it is – complete game changer!
improving your body composition – the conditioning means you train for total body strength, the whole workout gives you the fab cardiovascular benefits… and the dynamite combo of cardio and resistance is optimal for your metabolism
confidence – almost everyone I know who has tried it says they find it crazy empowering. How can you not?
discipline and resilience
improved hand-eye co-ordination
& learning a new skill!
The heavy stuff
As a woman, I feel suuuuuuper passionately that girls need to be taught it’s okay to be strong (or to want to be, and to train for it!) and you can still be feminine and train in these ways.
Boxing is one hell of a badass way to do it.
As someone who grew up part-time in a house where I witnessed domestic violence (it didn’t happen to me save the person in question smacked my head into a radiator once when we were kids; I was lucky. I’m lucky I wasn’t a victim, and I only lived in this house with this person 50% of the time, so I didn’t have to suffer exposure to it as frequently as some). Whether or not you can relate to this, there is nothing more reassuring, more therapeutic, more confidence-boosting than learning to throw a punch or two.
While some people may disagree, I think it also teaches resilience and integrity, and it teaches you a lot about yourself.
So how much will a Kobox class set me back?
There’s a BRILLIANT introductory offer with two classes and free hand wraps for £25 for anyone trying it out so I’d highly recommend that.
Then, if you want to be more of a regular, here is where you may feel a pinch. The beauty of the system, though, is there’s no membership or contract to tie you in – you buy packages, which you can select based on your requirements. For example, you can train in City (weekends only) for £10 per class. If you buy a bigger package (£180+) you get better value, reducing it to £14-18 per class depending on your selection.
Someone said to me they find it a bit steep as it can be almost £20 per class. I mean, in my head, the amount we spend on coffees and alcohol during the week… £20 for the level of expertise you get, the intensity of the full 50 minute session and the insane calibre of the trainers is totally reasonable. They’re bloody experts in their fields, maaaadly talented, super professional…
I get if you’re a student or on a lower income it’s not necessarily the easiest of access. I’d advise, if this is the case, doing two City weekender classes (£10 each) and then buying the 10 classes for £180 package which you can use over 6 months to boost your training to more than 2 sessions a week if you want to.
It was suuuuch a fab session, and I really recommend trying at least one to try and get to grips with some technique. Ian, despite being insaaaaanely skilled is also so lovely and helps you correct and work on your technique without being intimidating. He’s also great at answering any silly questions you have (I always have at least one haha!)
He obviously knows so much about boxing and training and is just crazy energetic, enthusiastic and passionate about what he does. At the beginning of the session we talked about options which include focusing more on conditioning, technique, or a mix of the two (we did a combination).
For my first proper session back after being ill and doing exams for a couple of weeks, when my heart rate started to climb early on in conditioning I was like oh my god will I actually survive a session haha! But then I got back into the swing of it, and I really love being challenged and pushed and taught new stuff, so it was a really really great experience!
Definitely watch this space for more sessions!
Have you tried Kobox yet, or are you already a heavyweight?! Hopefully see you there!
I always love trying new workouts… I think even if you’ve found stuff you love and you know what works for you, it’s always good to mix it up, partly to keep your body guessing and to keep pushing yourself out of your comfort zone, but also YOU NEVER KNOW what you might find and fall in love with.
Run Junkie, case in point. OH MY GOD is it amazing. It’s literally London’s hottest new run club, and they’ve partnered with Lululemon to bring you the most INSANE pop-up…
But just to wind back the clocks a sec…
I am not actually a runner (I forced myself through a miserable two half marathons in the past for charity, just to prove I could!) but it’s never been my ‘thing’. So when I went to Run Junkie’s popup in Lululemon, Marylebone last week, I wasn’t sure exactly what to expect…
It was LITERALLY INSANE. In the best possible way. A room full of skillmills (which I had never used before!) and an amazing master trainer… I feel like I’m hooked after just half an hour’s sweat session.
I think the beauty of running is it’s pretty primal – we’ve been doing it forever, there’s nothing crazy or newfangled about it, our ancestors did it when we lived in caves – and now, you just need a pair of trainers and you can go! Anyone can learn it. But in wet, cold, rainy London, outdoor running can be a challenge to fit into our busy routines.
Treadmills have got nothing on the SkillMill – entirely powered by your body, it feels
sooooo much better! It felt a bit odd at first but by the end of the session I felt super confident and absolutely buzzing! (For anyone who hasn’t tried one, it’s a non-motorised treadmill, with 10 different resistance levels which you have total control of yourself with an easy-access lever). As I said, I’d never tried one before but under the expert guidance of master trainer @roryknightfitness, I am now convinced it’s the only way to run indoors and I WILL be going back for more classes.
The session combines endurance and interval training, mixing up different resistance levels, adding in some squats and climbing (go and you’ll see!)… and the best bit is it takes the solitary, boring quality out of running. You get to have that class/group/tribe concept that people have successfully smashed with spinning and even rowing… and finally you can get the same uplift and team spirit with running, and it’s SO MUCH MORE MOTIVATING having a trainer lead the class, keep you going, encouraging you…
Also they brought us cool towels mid session… sorry, but be still my heart ❤ Haha!
It was just such a powerful class to get the heart pumping, and I love the feeling when you get into a rhythm and really just sweat all your stress away. On one of their Instagram posts, they said something about ‘running lets us let go of what we don’t need, and hold on to what inspires us’, and if you want that bottled in a single class you can take – Run Junkie’s the way to go. And that runner’s high thing? You won’t get a better one anywhere else, pretty much GUARANTEED.
Beginner or pro, I am confident you’ll love it as much as I did. I’ve not walked into many classes feeling like a total newbie and walked out feeling like Usain Bolt! Check them out asap – you won’t regret it!