The benefits of boxing

After hearing that the Victoria’s Secret Models go boxing to keep fit that was enough inspiration for me to find out more.

Top celebrities including Khloe Kardashian, Gigi Hadid, Joan Smalls and Adriana Lima are regular boxers. This keeps them in great condition and gives them confidence within self defense.

The top benefits of boxing are:

  • Burning as much as 500 calories within one session
  • Muscle toning
  • Increase bone strength
  • Increase cardiovascular fitness
  • Improve muscle endurance
  • Improve core stability
  • Improve strength
  • Great stress relief
  • Full body workout

It is often thought of as an activity exclusively for men but it benefits women just as much and is increasingly becoming more popular among females.

Women often have difficulty in getting rid of that last bit of belly fat. Many women spend ages in the gym trying to get that flat stomach but struggle endlessly. Boxing help this immensely and allows you to ditch those sit ups. You burn a lot more calories in the belly area during a boxing session than with an isolated abs workout.

For my first ever boxing session I went to KOBOX City where fight club meets night club. This is slightly different from the usual boxing class as it is held in the darkened room with flashing lights and loud music (just like a club). It also doesn’t involve any actual boxing between two people, its just you and the punch bag. This is far more up my street as I actually having to fight with someone would have put me off and to be honest I don’t find it very lady like.

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We booked before online, you must sign up and make an account we booked the two classes for £25. It was a very quick and simple sign up process. On arrival we signed in and were asked if we would like to purchase a protein shake for the end of the class. I chose a coconut bounty one costing £5. The receptionist takes your order so that it is ready and prepared by the time your class ends so you don’t have to wait around. I found this very thoughtful of peoples busy lifestyles.

When you make your way downstairs you are offered wraps for free and directed to the changing rooms. Here you have access to fresh towels, hair spray, dry shampoo, blow dryer, straighteners etc very good facilities and equipment which means you don’t need to bring a massive bag with all your getting ready essentials for after the class.

As I was new I was invited in 5 minutes before to run through the names of the moves and a bit about what to expect. There are six rounds over 50 minutes and each one involves punch bag work and strength training combined.  .

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The music was really good, all new R&B and Hip Hop, felt like I was in Libertine haha.

It was a really good workout and I was lucky that there were only 6 people in the class. This meant the instructor had plenty of time to correct me and assist me (as it was my first time). I still have one more class and I am really looking forward to going back again. It was a tough workout but no where near as bad as I had anticipated.

Pricing for packages can be found here – https://www.koboxlondon.com/reserve/index.cfm?action=Reserve.viewSeries

I bought my gym outfit from Only really good quality endurance sports wear and I cannot fault them. Excellent quality sweat proof material. The colors don’t fade after countless washes and they are very easy to move in.

Sports bra – £18

Leggings – £42

Instagram – @keziakco

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Daily Protein

When I first started my ‘new lifestyle’ or as people like to call it ‘diet’, I found it very difficult eating the correct quantity of protein. This was due to making many common mistakes, many of which are listed below:

  • Consuming too many carbs and too many of the wrong carbs
  • Not eating enough and eating the wrong things
  • Not doing any food prep so having to buy food on the go
  • When I was hungry I would choose easy instead of healthy

I ate a huge amount of bread. Bread is easy to eat for meals and snacks and its very tasty. You don’t have to wait for it to cook and takes minimal preparation. Due to my thyroid issues I now eat non/minimal break (maximum once a week). It just isn’t necessary in my opinion and something that is very easy to cut out and you will notice  the difference in how you feel and look.

Preparing your food in advance is a great help, as when you get really hungry or need a snack, you have a healthy meal ready and waiting. This is particularly important at work or on the go, especially during that 3 o clock slump we all get. It can also save you a lot of money when you plan in advance.

In order to manage my daily protein I checked my macros on MyFitnessPal and you protein intake should be a minimum 20% of your diet. This doesn’t seem like a lot but can be challenging especially when finding snacks that don’t take you over your sugar limit. Great snacks to eat filled with protein are:

  • Billtong
  • Nuts
  • Protein shake
  • Protein bars
  • M&S packet of ready to eat chicken/ ham
  • Greek yogurt
  • Boiled egg
  • Edamame peas
  • Chia pudding

protein

These are some different protein filled snacks I have tried and my review:

  • Maxi Nutrition Pro Max Milk – you can purchase this from Maxi Nutrition

It contains 30 g of protein which is very high for a snack product so excellent for boosting protein content. It tastes very sweet but a nice flavour to it, similar to a strawberry milkshake. It contains 16.5 g of sugar which is very high for a snack item. I would recommend this for taste and protein but its far to high in sugar. I would consider this snack to be more of a treat item, certainly not for daily consumption.

It contains 20g of protein, still very reasonable for a snack item. It tastes nice but does take some getting used to. It is rather chewy and has a chocolate but synthetic flavour. If you enjoy the taste it can be consumed daily as there are only 3.3 g of sugar in these. Almost guilt free 😉

This has 9 g of protein and contains 13.5 g of sugar. Despite it being labelled a protein bar  this is far from guilt free. This is a one off treat item and should be treated the same as having a biscuit. It tastes like any regular chocolate covered flapjack, very good!

  • Chocolate Caramel Protein Bar GEN P – you can purchase from Maxi Nutrition

Similar to the above, it only contains 10 g of protein. It tastes very sweet and synthetic – similar to a Mars Bar (not that I’m complaining). It contains 11 g of sugar so watch out for this one as well.

Always read all the ingredients when purchasing ‘healthy’ products as their marketing is out there to fool us.

My go to health bars are now Grenade Carb Killa bars. As the name suggests, they are high in protein and low in carbs.

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Lots of tasty flavours, over 23 g of protein per bar and as little as 1.4 g of sugar. Not only do they taste like regular chocolate bars but they are also extremely feeling and cut out cravings. I definitely recommend!

Instagram – keziakco

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