Ladies Boxing group

Women’s fitness and Strength

Women’s fitness and strength

When initially looking at getting in shape or otherwise known as” getting toned and look skinny” many women unfortunately think that they will get too bulky and grow muscles that will make them look big. The truth is that as women don’t produce the same levels of testosterone as men and are not able to put on muscles as easy as men do. This allows you to stay feminine, get lean and become stronger!

For many years it was thought that resistance training programs for women should be different from that for men. There was even a time before that when it was thought inappropriate for women to undertake any resistance training as it might masculinise them. Thankfully times have changed to the extent that more and more women are now only participating in resistance programs but are competing in Power lifting, Olympic lifting, Figure contest and the now popular Crossfit games.

It is now well accepted that women can demonstrate impressive results from the same resistance training program take on by men. In some cases women have produces greater gains than their male training partners. While there are gender differences, there is little need to change the program variables when designing a resistance training program for women.

Fitness and strength.

Part of the deal is to work hard toward both your fitness and strength in order to maximise you return in investment  of time, money and effort. With a solid base of strength and fitness your body is in a better position to move and burn more calories and be more effective than just doing cardio. Because you want results right?

Don’t be afraid of becoming stronger, fitter and finally look the part with no extra muscles.

As a persona fitness trainer I have previously had the pleasure of taking many Women’s group fitness classes over the years and believe me, I have learned more than enough about what ladies are looking for when working out. The many comments about toning this, toning that and wanting to get rid of this and so on are part of dealing with my many female clients.

Fortunately for me I can honestly say that ill work you so that you will feel the hips, legs and you butt getting worked. I will address you saggy arm and make them “tones and will ensure that your shoulders look feminine without too much muscle. Is that ok with you?

Private facility

My Knowledge in delivering  fitness and strength training services goes back to 2006 where most of my clients and classes at the gym were mostly female. I took the Boxing class, Total body conditioning (after creche drop off) and fit mums group fitness. So you can imagine that I had to deliver results to many females of various levels of fitness and strength.

With fit mums everywhere of all ages and levels of fitness I certainly learned a lot! quick.

Now that I operate my own facility I’m able to still deliver a services that with effort ensures that you lose the fat , tone up and feel better about yourself. Or cater the session around what your others needs might be in relation to a healthy lifestyle.

Allow me in helping you reach that goal.

Claudefit is a professional and highly experienced operator that offers a private facility for you comfort.

Ladies Workout

Ladies workout

As a personal trainer the ability to get the job done quick is something that people assume will just happen. Unfortunately if getting results was “quick and easy” you would not require hiring the services of a personal trainer or having the need to sign up for that body challenge, skinny jeans fitting group fitness class and sadly being pressured into signing a long term fixed contract with a global commercial gym.  Nor would you have the need to purchase the variety of expensive supplement out there in the hope of looking/feeling great.  It’s not hard in getting the results you are after. You just need to know how to go about it in a practical and realistic way.

It all takes hard and committed work. So you might as well come to terms with it and find a suitable trainer that knows how to put it all together.

For my lady clients I have several ways in getting them toned, lean, not too bulky and to drop weight. In addition they will feel they have more energy to burn for other pursuits. All I ask is that you do what’s required. That you manage your nutritional requirements, commit to yourself and do the work. This is where I teach you what to do as you require. It is the reason you will hire me right?

One of my favourite fat burning workouts for the ladies who have a sound fitness base and can now be pushed a little harder or my ladies group classes. The following is a typical workout and what you expect to get. It targets your hips, legs, core, arms, gluteus and burns a lot of calories which my female clients enjoy.

Warm up

  • 3 x 2 minute round of skipping
  • Bear crawls for time

Kettlebell Workout

  • Two hand Kettlebell swing 30 second x 5
  • Double Kettlebell Military press 5 x5
  • Double Kettlebell clean 5×5
  • 2 minute skipping
  • Double Kettlebell squats 5 x5
  • Double Kettlebell  single leg Deadlift 5 x5

At this stage the whole body has been worked and the heat rate is going to be elevated so expect to have already burned a few calories in just the first part of the program. After a brief rest we wrap up and put the gloves on and change the theme over to a Boxing protocol. Given that my experienced client are able to utilise footwork , have solid grasp of punching techniques and can perform pad work one on one, it time to push the pace and smack some focus pads. This is where you simply move and punch. Given a basic boxing understanding it fair to say the calorie burn is up there.

A bit of Boxing 

  • 2 minute skip
  • In circuit format . One on the Heavy bag, one on the focus pads with me, one on the medicine ball and the fourth member doing core work. Basically two repeats of 2 minute rounds are done and by now all ladies are fully worked and thinking dry clothing and the comforts of home. Well done to all!

The simplicity of it all for the above program should not be confused with easy. At Claudefit it’s never hard, just challenging to the level you are currently at. This particular format is suitable for all as not everyone is at the same level. For more focused and personal attention, that’s where the PT comes into it. It all depends on you and your particular needs.

On this occasion this program was clearly Kettlebell focused with the Boxing at the end complimenting the previous work done.  Some nights we just go straight to boxing and then move onto other elements in complementing the workout in getting you results. So don’t expect the same old theme for every class. Just expect result if you put in the work.

I have been running both one on one and small group fitness for the ladies for 8 years so has heard many times what you want.

Quite happy to hear about what your need s are

Claude Castro has been operating as a full time personal trainer since 2006 and currently operated his own premises Claudefit Personal Training

 

 

Ladies group training : Why Kettlebells and Boxing go together.

Over the past 8 years that I have been involved with personal training the smaller groups and more focused training for ladies has always been more popular due to the size and comradeship that is quickly developed within this particular set up. Whether it was a session conducted within a commercial gym environment, taking it outside when weather permits and now in my own private facility at Claudefit the groups of 4 (the maximum I will run) has always appealed.  It is an environment that I can focus completety on participants and delivering the service they are entitled and pay for.

Remember this is a service industry and my sole objective is to deliver results. It is the bottom line.

How this is achieved at claudefit is with a solid mixture of both kettlebells and Boxing as the base of the overall program. In addition to other equipment used, these two systems of exercise are quite dynamic and are well known in returning great outcomes on their own. When it comes to delivering results to my ladies groups, it is these two elements that have allowed me to hit the mark with most in reaching their weight loss, strength, fitness and to some, appearance goals.  The benefits of using the kettlebell along with a boxing bias program are many. The following are just some of the reasons that I believe are the basis of building a more resilient, stronger and fitter body. Once you have these tools in your fitness arsenal along with a healthy nutritional approach, the aesthetic results follow thereafter pretty much straight away.

 With the Kettebell you are able to move it in more directions that you are not able to with a traditional barbell or dumbbell. You can swing it, flip it, Press it and turn it around in various ways in working towards you fitness and conditioning. In the right hands this piece of ancient equipment can deliver amazing results in a safe and challenging workout.  As an RKC11 Instructor I am always mindful of delivering a service that is both technically proficient and always safe for all my clients.  For others who already have a solid training background and are looking at other challenges the kettlebell   offers a new level of movement complexity which builds superior coordination and can even improve athleticism.

Where the Boxing compliments this tool is simple. A true boxing program delivers a total body workout on its own and given the mixture of the two we are able to compound the loading (in increasing work capacity )and charge you up during these sometimes intense workout sessions . With a few solid pointers on the main punches and stances  that are performed along with the basic footwork movement all group participants are well on the way in ducking, slipping and throwing punching combinations in rightly charging up your heart and lungs. Add an instructor (Claudefit is a registered Boxing coach) who knows boxing and you will soon appreciate what a solid 2 minutes of one on one pad work round does to the heart and lungs.

Here at Claudefit, you will be taught the basic punches, stances and movements in getting the job done in a safe and non intimidating environment. The 1 hour classes are a workout, not a beat down where you are encouraged by your group members in working your butt off and also have a bit of fun.

Just think calories instead of hard and you will be right!

The heart and lungs get an amazing conditioning workout with kettlebells. Ladies if you still think that Lifting weights and cardio are two separate things, try any of the ballistic kettlebell exercises!

Movement like, Swings,  cleans, snatch  even jerks  are a sure fire way in burning all the calories you want not only during the session bit also in the hours post workout.  They are just part of the ballistics movements that you can perform with a bell and hit those target areas of your hips, thighs and core. Take for instance a solid swing set with a kettlebell for a minute multiplied by 3-4 sets with minimum rest. Well I can guarantee that is a  Its a sure way to fire up your “cardio” not only during the session , but will leave you feeling it way after you are done. It’s the kettlebell way!

Can I just lift them?

 Yes! Even low rep kettlebell grinds (Compound lifts) that are complimentary to any regular weight training program can be achieved with a kettlebell. Lifts like Standing Shoulder press, Squats (front version) Deadlifts, Bent over rows and floor presses if you are keen can all be performed with a kettlebell.  Take for example a simple workout like a set of minute swings or cleans performed straight after a set of Kettlebell squats! (Yes more swings) If performed correctly with the applicable focus and approach you get a full leg burning exercise. Add in Single leg Deadlift and I’m sure I won’t be on you Christmas card list come December!

A lot has been said about what some call the “sweet science” used for fitness. It’s one of the most honest, simple and to the few who participate in it as a real sport, quite brutal. The boxing equivalent that we use at Claudefit given our pure “fitness” approach is with a simple yet very effective series of punch-out drills, punch combinations , skipping and timed pad holding sessions. Along with the use of the Heavy Bag, They are what I consider straight forward and effective.

The one Thing I won’t accept in my premises is a compromise on poor technique resulting in an avoidable injury. Once you have been taught proper punching techniques , the use of the hips and your hands and joints getting used to the impact, you are ready to push you workouts  harder  in getting results.  Far too often people come to me with sore wrists due to not being taught how to punch properly.

 A safe approach

You can do whatever you like with a kettlebell. However as an Experienced RKC11 instructor /Boxing trainer entertaining you with tricks is now what I’m about. It’s about safety and results first while establishing what your needs are and catering to them through the use of the bells. They can be used simply as a teaching tool for movements leading into other heavy duty lifts or can be challenging just by simply working with the vast amounts of Kettlebell specific movements on offer.

The boxing component compliments this type of training quite well and is a preferred conditioning tool for many athletes involved in the striking sports.  We simply put the two together plus other equipment in getting you the results you are after.

Both are great in delivering a great calorie burn and given the group environment the support and motivation you receive all add up to a fun and rewarding workout.

In a safe, private and encouraging atmosphere.

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