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Get summer ready

Summer is fast approaching and this means more skin will be exposed, in the park, by the pool or on the beach. Let’s face it we all want to feel comfortable with our shirt off or in our bikini, so we have put together some steps to get you beach body ready.

1. Set goals. Setting goals gives us direction and keeps us focused. Without direction we are lost. We wouldn’t set out on a trip not knowing how to get to there, just driving and hoping for the best. The same applies when embarking on any journey.

How to?
• Be specific. ‘Toning up’ and losing weight are great things to achieve but how do we know when we are there? How do we get there? Be S.M.A.R.T…Specific, Measurable, Attainable, Relevant, Time Constraint. I will lose 3 kgs, by going to the gym three times a week, to look and feel better by August 8th. We know, how much we want to lose, by when and what needs to be done to get there in a set timeframe.
• Tell Everybody!! Shout about your goals… Tell family, friends, announce it on social media, the more people that know about it the more you’ll stick to it.
• Before and after pics. Take regular photos of yourself, seeing your progress is great motivation to keep you on track.

2. Resistance training. Research shows we stay younger for longer with more muscle on our body. The quickest, most efficient way to change your body shape is to do some form of resistance training. You don’t have to be in the gym 6 hours a day, 3 full body sessions a week can accelerate results.

How to?
• Come to a STRENGTH WORK class at Work it.
• Find a strength program online to try out at your local gym.
• Bodyweight exercises in the morning are a great start. A circuit of squats, press ups, burpees and plank in the morning can seriously help burn fat.

3. Eat yourself lean. Good nutrition is the foundation of a healthy lifestyle. What we eat directly effects how we look and perform. We all want brighter eyes and clearer skin. You are what you eat so don’t be fast, cheap, easy or fake…

How to?
• Higher quality input equals high quality output. Local, organic, free range, wild caught foods all contain superior nutrients which makes us look better.
• Get all the junk food out of the house! If it’s not there, you won’t eat it.
• Food prep. Cook extra dinner for your lunch tomorrow. Prepare simple snacks to have at hand and on your desk so you make the right food choices when hunger hits.

4. Be consistent. Focus on small positives changes that improve long term health. It’s the small things we do on a consistent basis that really matter. Find what you can easily implement and DO IT! Once done on a regular basis, it will form as a habit and fit into your lifestyle.

How to?
• Eat eggs for breakfast three times a week.
• Do 10 push ups and 10 squats everyday.
• Drink alcohol once or twice a week.

Changing your physique takes time, dedication, focus and motivation. There will be ups and downs, but it’s always worth it when we feel confident in our own skin. Set high standards for the body you want!

Written by Adam Willoughby.

Unite for Africa: Blog #1 Chaka’s motivation

Chaka’s motivation

In life there are givers and takers and Chaka Clarke has both feet planted firmly in the giving camp.

While the rest of us absorb the daily news and ponder the plight of our great planet, Chaka absorbs and acts. It is this action that is driving the next night of Work-it’s white-collar boxing co-hosted by Chaka’s team Spartanfam. The night is titled Unite for Africa and will raise money for a struggling medical centre in Kinshasa and renovate the crumbling infrastructure of the Masika Centre, an orphanage set up by and for victims of rape, abuse and displacement.

Chaka will be competing in the Unite for Africa event on November 30th as he did earlier in the year. For many taking part, the motivation to enter into these contests includes improving fitness, losing weight or having ‘a once in a lifetime’ experience. All are admirable motivations and all require discipline to reach those goals over the ten weeks of required training. Chaka’s motivation however, is the Masika Centre in the Congo. He first heard of Rebecca Masika Katsuva a few years back when one of his friends showed him a video of the story of her traumatic rape at the hands of rebel soldiers and her truly inspiring response. He realised that as the soldiers used rape as a weapon of war to destroy the lives of many, Masika’s retaliation was love and humanity to help rebuild those shattered lives. He too would pick that same ammunition and do his bit to fight the injustice.

Battle of Camden

Like many who hear the story, Chaka was moved by it – but in true Chaka style he was moved to act. Having visited the orphanage on several occasions, Chaka has used his massive social media following and these boxing events to put the focus back on Masika’s Orphanage and to raise money for it to make it stronger each day that it’s open.  At Work-it’s first fight night in May this year, Chaka raised a mighty £10,000; his goal this time around is £30,000. In just five days of fund raising in the last week, Chaka with the help of Work-it has raised a staggering £17,000 – a massive thanks to everyone that’s dipped into his or her pockets so far.

Chaka doesn’t just focus on Africa, he puts his many talents to use in West London too. As a busy personal trainer he still finds time through his company Spartanfam to offer free community based fitness. From personal experience he knows the perils of the streets and so seeks to give kids and youths a reason to get active, to find a sense of purpose and pride in oneself and above all else find some enjoyment.

Unite for Africa is just under eight weeks away, it will be a busy time for Chaka and all of the other athletes involved. Over the coming weeks we aim to tell the stories of some of the fighters who have decided to glove up for charity. All will be taking part in two tough group training sessions a week as well as working on their own fitness or boxing development alongside holding down jobs and not forgetting family and social commitments. It is a massive undertaking for anyone taking part.

If you’re not one of the fighters but want to help, all you need to do is dip in your pocket as even £1 will make a difference, or instead of a visit to Starbucks sacrifice a morning coffee and donate the money – really every little act helps make it one big action. Thanks for taking the time to read this and if you want to donate – click on https://www.gofundme.com/uniteforafrica it’s worth a visit, the picture alone will melt your heart!

For tickets click here: https://billetto.co.uk/fight-night-unite-for-africa

I heart Africa foundation: http://iheartafrica.org/

Written by Sue Finnegan.

 

 

Workout of the month – The way of the OX

 

As many of you may know I was a professional MMA fighter for a number of years. My nickname was Charlie ‘The OX’ Watts and I like to think that was because of my raw strength and power. Sadly, It was probably my teammates just mocking my big head.

One thing is for certain and that was my good work ethic. I trained my ass off on a daily basis and was very disciplined with my lifestyle. The OX is also a cycle of the Chinese zodiac, hence the name ‘The way of the OX’. OX’s are diligent, persistent, honest and hold their faiths firmly. This coincides with my values, particularly with health and wellness; moreover I believe simplicity is key. If you sleep well, stay hydrated, eat well and work hard in the gym, you can achieve the results you desire.

This month, I have put together a tough HIIT workout to help you get in top shape for the summer. It requires no gym or equipment and can be done in your home or outside. I would choose the latter, particularly as the weather is starting to brighten up! Enjoy and drop me a line or let me know how you get on the next time you’re in the gym.

Happy training…

Exercises are paired together and done for 8 sets (4 x each exercise before moving on to the next two). You do each exercise for 20 seconds and rest for 10. You can rest for 1 minute every two exercises, but skip the rest if you dare!

  • 2 jump lunges, 1 jump squat
  • Alternating press ups
  • Russian press ups
  • Burpee tuck jumps
  • Toe touches
  • Mountain climbers
  • High knees
  • Moguls

Make sure you have a bottle of water to hand, and a great playlist!

Workout of the month

 

This month we are focussing on HIIT WORK. Get to a class and learn how to do a variety of exercises that you can do in the gym, at work or at home. It is a great full body workout that will get your blood pumping and your energy levels up. Get your sweat on & have fun!

Do each exercise for 30 seconds & then rest for 1 minute.

Complete three circuits.

  1. Squats
  2. Press ups
  3. Alternate V sits
  4. Burpees
  5. Plank

Enjoy Champs!

Workout of the month

Each month, we will be sending you a short workout to make sure you are keeping on top of training when you’re not ‘Working it’.

This month we are focussing on BOXING WORK. Get to a class and learn how to throw a punch, work on your footwork and seriously improve your fitness. It is a great whole body, fat blasting, stamina building workout, that will ensure you work up a sweat and have fun whilst doing so.

Lets get to it then…

Round 1 : 3 min Skipping – Alternating between normal and high knees every 20 seconds.

Round 2 : 20 star jumps, 10 press ups, 10 sit ups x 3

Round 3 : 3 mins of bag work  (combination practice) –  Jab, Jab cross, Jab cross hook.

Round 4 : Same as round 2.

Have fun, train hard and give it your all!

Enjoy warriors 🙂