Review of Moreno Boxing Lunchtime Classes

March 17, 2024 / No Comments

I’ve been interested in boxing since the lovely Kate of Form Fitness introduced me to it in her weekly classes. Even back then I always felt better after sweating and punching for an hour, it does wonders for the brain!

Fast forward 18 months and I’ve started going to weekly sessions with Carlos Moreno from Moreno Boxing. His new studio is conveniently opposite my office meaning that there’s no excuse to get down there during a lunch break.

I mean, it’s literally about 50 yards from my desk….

Carlos is an internationally competitive boxer and currently holds the Portuguese national champion title as well as numerous others. What more could you want from a trainer?

Each class starts with a warm up consisting of skipping (which I can confirm that I’m getting better at luckily), shadow boxing, lunging, footwork and some dynamic stretching.

Then onto the boxing. Firstly, technique, which is something that I need to work on as although my offensive movements aren’t too bad, I have no defence at all, as Carlos showed me by pointing out exactly where he could punch me. Not that he did but lesson learned anyway.

A video posted by Sophie Kay (@sophielovessquats) on Mar 16, 2024 at 9:03am PDT

We then did some 3 minute rounds (I have no idea how many, I got into the zone and lost track) of sparring, mixing up punching and defensive manoeuvres which equated to a serious cardio workout. The sweat was real.

Trying to concentrate on lots of new things all at the same time can be a bit daunting but it’s brilliant for clearing your head of all other worries as you focus 100% on where the next punch might be coming from and where there might be a chink in the armour that you can take advantage of.

Then followed 3 minute rounds on the punchbags, alternating ‘freestyle’ minutes with all-out 1-2s to keep the heart rate up.

My face says it all…

Each session is then ended with taking the gloves off and getting stuck into something a bit different, whether it’s TRX, circuits or something else to mix it up. Yesterday we did a circuit of heavy deadlifts, battle ropes and sit ups with a ball to isolate the core. With 45 seconds of work and 15 seconds of rest this circuit was a killer.

To finish everything off you can look forward to a series of planks, just in case you haven’t had enough.

This is exactly the kind of class that I love because it’s tough, works you hard but also dedicates some time to technique. There’s nothing as satisfying as that thwack when your glove connects with a pad correctly. You also know that you’ve worked hard because the next day everything is that right amount of sore.

Details

What? Moreno Boxing Lunchtime Sessions

Where? 1 Bailey Place, Dalston, London, N16 8BA

When? Check out the timetable here

How much? Classes are normally £12 but you can get your first class for just £6. Or for those on ClassPass, they’re included in your monthly fee! If you’re interested, sign up here for £50 off a month’s membership, total bargain!

It’s Time For A Spring Clean

March 2, 2024 / No Comments

The 1st of March is technically spring although I don’t believe it because it’s still FREEZING. But the crocuses are coming out in the parks and it’s now light by about 6:30am which makes those early morning training sessions all the more bearable.

My brain has start to motor forward to summer and those lovely warm mornings when we can run with the sun on our backs and lazy evening swim sessions. Remember that summer bodies are made in winter, it’s not a quick fix that you can do when you realise that you’ve got to be in a bikini in 3 weeks. Put in the work now and you’ll reap the benefits when you look fit as f*ck in summer.

Start with your mind, it’s time to blow out the cobwebs of winter:

- Go out for a walk or if you’re not fortunate enough to live in the countryside then jump on a train until it looks green out of the window. Take a load of snacks and water, plot a route that sounds manageable and off you go. It’s great exercise for the brain as well as the body

- Try reading a new book that you might not have picked up before, it’ll wake your brain up if you’ve spent the winter hibernating with Game of Thrones or Mad Men. Try Us by David Nicholls, The Girl on The Train by Paula Hawkins or Cutting For Stone by Abraham Verghese, all books that I’ve enjoyed recently

- Sign up for a challenge, physical or otherwise. Maybe you’ve always wanted to learn Spanish or learn to roller skate? Now’s your time to push yourself with the longer days and promise of sunshine!

Now for the body:

- Try and cut out refined sugar for 30 days. I know, it’s a toughie but you’ll feel the benefits very quickly. Things like biscuits, chocolate and cake are out but if you start looking into it there are healthier alternatives. There’s still some sugar in things like agave nectar, coconut sugar or raw honey but they go through less of a process than white or brown sugar so there’s less chemicals hitting your system. Give it a go!

- If you’re a caffeine fiend now is the time to start cutting down. By removing stimulants you’ll learn to listen to your body more and read your ups and downs. After a few days any headaches and cravings will disappear, especially when you realise how much more balanced and level you feel

- Step up your high intensity cardio (alongside your weight sessions) to torch any hibernation body fat, now is the time to start ‘leaning out’ before bikini season. By starting early and slowly your summer body will be much easier to maintain throughout the season of BBQs and ice cream

Who else is doing some spring-cleaning?

The Benefits of Weight Training

February 26, 2024 / No Comments

There’s so many different types of exercise out there so how are you meant to know which one is best to shave those inches off your butt? Or how about if you wanted to beef up your back? Or even if you’re in training for a triathlon?

It’s tricky and to be totally honest, the best answer is…. Mix it up.

This post is going to be the first in a series of helping you to understand the benefits of different types of exercise and break down some of the mystery surrounding them.

I’m starting with weight training, my favourite.

Firstly, let me debunk the biggest myth about weight training. Ladies, if you lift weights you’re NOT GOING TO TURN INTO A MAN. That’s because we women simply don’t produce enough testosterone to grow manly muscles. Yes, we can increase our muscle mass and decrease our body fat to look toned but you’ll never be ripping out of your tops, don’t worry.

Here are the benefits of lifting heavy things and putting them down again:

1) Increased muscle mass will speed up your metabolism, helping you to burn more calories when at rest because muscle burns more calories than fat. It will also allow you to eat more food without putting on weight. Result

2) Everyday activities will become easier as your body gets stronger. Just think, you just might be able to carry all of your shopping bags into the house in one trip

3) Bone density is improved by putting heavy loads onto your bones through activities like weight lifting. This is particularly important as you age and you can actually reverse the early signs of osteopenia or osteoporosis through weight lifting

4) You’ll get lean, that all-encompassing golden fitness goal. While you might not see any difference on the scales, your clothes will feel looser and you will be tighter all over as 1lb of muscle takes up a lot less space than 1lb of fat

5) Your posture will improve, instantly giving the illusion that you’re taller and slimmer. By strengthening your core (including your back) you’ll be able to pull your shoulder-blades down your back, elongating your neck and pulling in your waist

6) Improves motor skills like balance and coordination. If you can clean and jerk like a boss then your everyday life will be a breeze

7) Decreases the risk of injury through strengthening bones, ligaments and tendons. Say goodbye to back pain, twisted ankles and twinges in your knees

8) Weight lifting, like any exercise, releases endorphins which will instantly lift your mood and make everything seem better. Remember this one when you can’t be bothered to go to the gym.

9) It allows you to focus very specifically on muscles and areas that you want to work. For example, you can work on bulking up your calves or ‘toning’ your upper arms by working on your biceps and triceps. I seem to spend an unnecessary amount of time on my glutes for some reason…

When you start weight lifting it’s a good idea to have a session either with a Personal Trainer or Gym Instructor so that they can show you the proper form and technique on the resistance machines and free weights. Technique is so important when you’re loading your body with heavy things as it can be very easy to do something wrong and not work out the part of your body that you’re trying to target or get injured.

Get in touch if you have any questions or if you want to start lifting heavy things with me!