8 Benefits/Side-effects of Boxing You Never Expected!

I make no secret of my love for boxing (yep, I really enjoy watching the sport as well as going to classes at KOBOX [check them out in City, Chelsea and Marylebone]) and, when I can, getting in PT to focus on padwork and technique) so this post won’t catch anyone by surprise…

I always advocate people finding ways to MOVE and TRAIN that they love and that feel intuitive and fun, rather than ‘exercise’ to burn calories which you have to force yourself to do and take less joy in. The mental angle of being excited about learning a new skill is key for me, and key for every client I’ve worked with or friend I’ve encouraged when we’ve worked on lifestyle changes for better health (both physical and mental!)

It’s also better for body image and your relationship with training and nutrition if you can move for joy and to celebrate what your body can do (because it honestly is kickass!) rather than as a punishment for what you ate.

Maybe it’s not boxing for you that ticks this box, by the way. Maybe its cycling, ballet, hiphop, triathlons, karate, hill sprints, hiking, surfing, paddleboarding, competitive swimming… the list is endless. And that’s okay too. But in really zoning in on boxing as both a way to keep my mental health in check, my body healthy, my stress levels down a little, and most importantly as a hobby that makes me happy and teaches me new skills at the same time, I’ve found loads of unexpected benefits to boxing that I thought I’d share incase anyone is on the fence about trying it.

PS. If you are on the fence about trying it and are nervous to go to a traditional boxing gym, DEFINITELY check out KOBOX – you can find out all you need to know on their website, and I’ve also posted at length (nothing sponsored, all me!) about why Kobox is incredible here, how 1 year of Kobox changed my body and brain here, plus I interviewed Kris Pace, their brand director when we spoke but now Operations director here for my Inspire Interview series.

Anyway, without further ado, here are 8 benefits of boxing that you probably aren’t expecting when you start!

  1. More Zen – yep, despite it looking like an aggressive gig (and obviously it is, so it has MAJOR stress busting benefits!), the cool down and stretch times after a boxing session are some of the most relaxed and blissed out sessions I’ve EVER had (it’s like a yoga savasna x100000000000, and beats saunas and Jacuzzis any time for the relax factor!) The 100% mental focus it takes to push yourself hard and try to wrap your head around the physical challenge but also the technique side of things means you concentrate super hard, sweat a tonne, release a f**k load of stress and you can really meditate, stretch and unwind like you’ve never experienced when it’s all over.
  2. Grit / resilience boost – I’ve noticed my stamina and grit through painful bits of training has increased sooooo much through boxing classes and PT. I used to be more prone to working at 60-70% effort and stopping with some fuel left in the tank. Not anymore! The Kobox instructors particularly are all super motivating, really know their sh*t, and will push you out of your comfort zone but also know how to tailor it to the individual so they can always gauge how hard to push you and when to let you recover.
    Developing this grit and resilience helps you day today as it also stays with you outside the gym too.
  3. Improved mindfulness, focus, and being present – as above really, 1 & 2 combined… having to challenge your cardiovascular system, your concentration on technique, controlling your mental state so you don’t give up and lie down or grab a donut – over time it’s amazing how these really build to a better ability to be present. Focused. Mindful. Boosted concentration. Boxing in class or a cheeky PT sesh is one of the rare times I can genuinely 100% block out and switch off from the outside world and zone in on the task at hand – hitting bags or pads or doing drills, whatever it may be! You definitely take this out of class or out of the ring too and find you have a fresher, uplifted perspective.
  4. Better body awareness (also = better sex, fyi…!) – [this is something you can get from dance training too] – focusing in on technique and having to be aware of the alignment and placement of all parts of your body to execute movement better translates into gradually improving your awareness of your body at all times, both inside and outside the gym. This has knock on effects for all other workouts, for how you walk and move generally – the more aware you are of what feels right and wrong and how your body is aligned means you get more out of every session. It also has interesting benefits outside of the gym too… 😉
    You’re also less likely to get injured if you move and train with awareness and it helps you cultivate an injury prevention mindset and makes you want to take care of your body so you can continue doing the good stuff rather than hammering it and risking longer term injury.
  5. You learn a lot about yourself – the style of training is quite demanding but you also only get out what you put in. How you adapt, how much you push yourself and how you respond to new challenges really reveals to you what your strengths and weaknesses are. You will also be surprised how much harder you can work than you thought. Boxing’s combination of learning a skill, working you crazy hard, demanding focus and dedication to getting better (plus the huge number of inspiring trainers and sportspeople you can learn from!) means you always leave a session knowing a little bit more about it and you than you did before. It also teaches you perseverance at a much higher level than any other form of workout I’ve tried.
  6. Boxing psychology & a fighter mentality (even if you’re not sparring yourself!) – you feel much more revved up to tackle things in day to day life because of the physical and mental benefits of training. I also find it fascinating to read about boxers’ mindsets and strategies and the psychological tactics they use, so even if you’re not in the ring or doing white collar fights yourself, you can still apply what is interesting and exciting about the sport to your life by taking on board those lessons. Boxing psychology is insaaaaane. Talk about mental toughness!
  7. It’s the best for improving ‘overall athleticism’ – a few years ago, a bunch of researches and ESPN found that boxing is the sport that takes the most athleticism.  Boxing combines so many factors and demands a lot of anyone taking part, beginner through to pro – it’s a sport that requires mega endurance, building strength, learning to develop power and some speed and agility to boot. A good trainer will make sure you understand how each drill or seemingly weird or random exercise is beneficial for your boxing – some work to improve footwork, or the placement of the hips or feet to sharpen up your technique, and some things might just be for your endurance.
    Either way, boxing is one of the most incredible all-round workouts you can do!
  8. It’s empowering – from both a self-confidence point of view, from a seeing yourself progress point of view, from the feeling you get when you finally manage to nail something you’ve struggled with for ages… it’s bloody empowering! That’s without even visualizing people you hate on your bag 😉 Also, as I allude to in this post here, I’m passionate about women doing sports like boxing and feeling stronger and able to hold their own due to some past family experiences and witnessing guys who think it’s ok to hit girls outside of sport. Spoiler: it’s not.

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What are your fave ways to train? Have you tried boxing yet? Let me know what you think. And hopefully see you at Kobox!

B xoxo

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Top 10 reasons to join the next KOBOX Fight Club: Review & all your q’s answered!

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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

  1. 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!
  2. 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.
  3. 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!
  4. 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!
  5. 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.
  6. 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*
  7. 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.
  8. 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.
  9. 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.
  10. 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!

FAQs

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’m not sure if Fight Club is just twice a year or if there’ll be more so keep an eye out, follow KOBOX on instagram, and in the meantime you might be interested in this careers post in my Inspire Interview Series with KOBOX Brand Director Kris Pace, formerly of Men’s Health. Check it for some major inspo!

B xoxo

Body Confidence & Fat Loss: new taboos, and some tips!

63F00890-78D0-4731-AA57-7DB8CA5E6AB7Over 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

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From post bulimia weight gain to happy with Kayla Itsines BBG programme – the beginning of my fitness love!

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.
  • Educate yourself on the basics of what your body needs as a minimum – macro (protein, healthy fats and carbs) and micro (vitamins A-Z, magnesium, zinc etc!) nutrients. Books like ReNourish by Harley Street nutritionist Rhiannon Lambert are the best place to start.
  • 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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.

If you’re struggling with motivation, maybe this will help.

Structure

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.

There are tonnes out there – see the free workouts section on this site too! – so find something that appeals and give it a whirl.

Final thoughts

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.

B xx