"Fighter Inspired Training for Everyone"
F.I.T.E Personal Training takes the best bits of real boxing training, and forgets the stuff you don’t need (like a punch in the nose). As well as burning huge amounts of calories (900/hour), F.I.T.E will also teach you real boxing technique, and other exercises and movements pro boxers use to burn fat, get stronger, and gain better overall fitness and health.
You don’t have to be an athlete to F.I.T.E! Ruan tailors the session to your fitness level, and helps you to push yourself to your own limits, nobody else’s! So if you’re already an avid gym goer, or you’ve had a couple years off, F.I.T.E Personal Training is for you.
What can you expect out of your personal training sessions?
– Burn fat
– Learn real boxing technique
– Get stronger
– Get healthier
– Let out some aggression!
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So you’ve just gone through a torturous 45-minute training session and feeling a little fragile. Have you got a recovery strategy in place to you can fully recover and do it ALL again tomorrow?
Have you ever focused on recovery or a know anything about recovery?
It doesn’t matter how hard you train if you can’t recover, you will not progress, or improve as fast as you should.
Between sessions our bodies need to adapt to the physiological stresses placed upon it in order to become fitter, stronger, and faster.
Without getting too technical and scientific lets look at some realistic ways to recover after a hard session to get the most out of your training regime.
Follow these easy steps to maximize recovery:
1 – Eat 1g/kg body weight of carbohydrate and 20-30 grams of protein within 30 minutes post exercise (protein shake & high GI carbohydrates)
2 – Drink 150% of fluid lost from session (weigh before/after) and drink water straight after, best with a little bit of potassium & magnesium.
3 – Stretch – Spend time stretching your whole body. PNF stretching works best, if you don’t have a partner you can use a towel or band for resistance.
4 – Sleep – We want to aim for 8 hours sleep (l don’t know who gets 8 hours sleep anymore) or a few 30 min naps where you can squeeze them in.
4 – Massage – A massage can reduce muscle stiffness and promote circulation. If you cant suck your partner into massaging you, or paying someone to do it, just use a foam roller.
Give these a try this week and see if it makes a difference to your training.
Feel free to post some of your own recovery tips/tricks I’m sure we all would love to hear them?
Have fun training this week!
One of the most hated full body exercises to exist today. It requires no equipment, and isn’t a technically difficult exercise. With each repetition it tests both overall strength & cardio capacity. The intensity is immense, reving up fat burning & metabolism. It will also improve explosive power when jumping as high, or far, as you can.
Throw in bursts of Burpee’s while shadow boxing, bag work, or sparring to increase intensity of the exercise. A couple of Burpee challenges to have a go at!
100 Burpee’s for time
20 seconds Burpee’s with 10 seconds rest – 8 rounds
Maximum number of Burpee’s in 3 minutes
Remember it can’t hurt you!
This is a great conditioning tool for fighting sports as it improves work capacity, core strength, power output, and improves grip and forearm strength! This can be done in working sets of 60-120 seconds with 30 seconds rest in between.