WELCOME TO THE

TEAM BOXFITFAMILY

Coming together is a beginning; staying together is progress; working together is success…

TEAMB XFIT

IT’S NOT HOW GOOD WE ARE, IT’S HOW GOOD WE WANT TO BE.

WelcomeIt’s great to have you on our team!

Now you have signed up with the Team Boxfit Family you are in grave danger of having too much

fun, whilst training smart and becoming the best you can be.

Are you excited?

We definitely are. We want to thank you for letting us be

part of your journey to becoming incredibly happy.

You are surrounded by a whole team who will give you the motivational support you need to deal with any problems you

may face on the road to achieving your goals!

Let the FUN begin!

Your TBF TEAM

HabitsWe love habits! And I’ll quickly tell you why.Our willpower is a limited resource, we only have so much and it all comes from the same place. It’s not like we have separate pots of willpower for our job, for our kids, for relationships, for exercise,for diet, etc.

However, we do have this amazing in-built ability to remove willpower as the main resource. It’s called habits! Do you ever remember how hard it was to brush your teeth as a child? Compared to how hard is it now? With years of practice, you’ve built up the habit and now it’s just part of who you are. After all, no one wants to be the guy with smelly breath!

Team Boxfit have come up with 8 Core Habits, that we believe are crucial to long term success. If we can stop relying solely on willpower to complete these tasks daily, long term success is going to be a breeze.

Our Core Habits• Be more active• Spend time outside • Eat more colourful veg• Rest & recover • Eat more protein • Be grateful • Drink more water• Pay it forward

We will focus on just one

habit at a time

We will focus on just one

habit at a time

Simple Steps to Your Success!

TEAMB XFIT

Believe in yourselfBelieve in yourself the biggest thing that stands in the way of people changing themselves for the better is themselves. For too long many people have been stuck in the same cycle of not achieving what they deserve, and all they remember is the times they failed, choosing to neglect all the small wins they had. This is enough to break anybody’s spirit and make them believe that they can’t do anything. The biggest and first step to take is having faith in yourself, this time it is different and this time you are going to do it.

Challenge 1: Write down on a Post it note a couple of words reminding you that you believe in yourself and you can do it. Place it somewhere you will see it every day.

Ditch the FadWe’ve all seen the latest hip cool diets from the celebrity magazines and how they work wonders for everybody in a short period of time. Yes they may work in the short term but realistically they can’t be long term solutions to problems if they were you wouldn’t be here!! The changes you are going to make this time around are going to change your life forever, it’s going to be a long process of finding the best way to get the results you want.

Challenge 2: Write down every fad diet you have ever tried, and how it made you feel. Did it make you feel good? Why did you stop?

Surround Yourself with People Who Can HelpAny journey is always easier with somebody by your side. This journey to a new you isn’t necessarily going to be an easy one, but you can make it ten times easier by having the best support network around you. People will jump at the opportunity to help you, you just need to let the right people in on your journey and you’ll be surprised at how far they can lead you.

Challenge 3: Write down 3 people who are important to you and you want to take on this journey with you.

Simple Steps to Your Success!

Make Small ChangesThe biggest reason that people don’t reach their goals is they bite off more than they can chew to start with. Making changes can be a challenge and, too much at once, can overwhelm even the strongest of people, leading to them throwing in the towel and give up.

Challenge 4: Write down a small change you are going to make this week and implement. In two weeks’ time, if you’ve successfully made this change, write down the next one you are going to make. We can help you with this!!

Have a PlanIf you ask anybody who has been successful at anything they’ll tell you they had a plan. They worked out where they were, worked out where they wanted to be, and then worked out how they were going to get there (we can help with this). Having a plan, takes the guessing out of it, and makes the journey that much easier.

Challenge 5: Let’s do this and let’s have fun!!

Simple Steps to Your Success!

Simple Steps to Your Success!

Enjoy The Food You Eat

At Boxfit for all we prefer a flexible approach to nutrition, focusing on the areas that have the biggest impact. We aim to optimize what you’re already doing wherever possible and work towards a proven strategy over time.

This allows you to have as much autonomy in your diet as possible, whilst still achieving your goals. We focus on being inclusive rather than exclusive. Worrying that bad foods will derail your progress is all too common but understanding that there are no bad foods (omitting medical conditions), just bad diets, allows your diet to be as personalised as much as possible.

Diet:Aim to get 80% of your intake from nutrient dense foods you like the taste of, 10% from questionablejunk food you like and 10% blatant junk food you love.

Calories:Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight and if we eat less we will lose it. For this reason, this is our most important

variable when it comes to nutrition. It doesn’t matter if the food is healthy, gluten-free, organic or magic (well maybe if it’s magic it does!) food contains calories, which regulates our weight loss success. But don’t worry, this doesn’t mean we need to track calories for the rest of our lives, it just means we need to understand their importance. We will work out the right amount for you and help you achieve it!

Protein:Our muscle tissue is made up of protein, and we need it in our diet to ensure we can optimally build new muscle tissue, which is a fundamental need when it comes to your goals. Ensuring adequate quantities is therefore a crucial part of our dietary approach. Don’t worry though, together we will

work out the amount you need and help you achieve it. High protein foods include: Poultry, red meat, fish, other meat sources, eggs, Greek/ Icelandic yogurt, low fat cheeses, protein powder, Quorn, tofu.

Fats:Fats, like protein, are essential for humans. They play a role in the makeup of cells and proper hormonal function. A good variety is important here, so make an effort to try and pick different sources throughout your week. Also, there’s no need to fear saturated fats, but aim to include trans-fats amongst your 10% of blatant junk food. Good sources include: Nuts, nut butters, coconut/olive/ rapeseed oils, oily fish, fatty cuts of meat, avocado and butter.

Carbohydrate:Although we don’t have any essential need for carbohydrate, they’re our preferred energy source, and they help to fuel training performance. Something that’s very important when it comes to long term success as after all training is the main stimulus we provide to our bodies to adapt. They also taste great! Good sources include: Rice, pasta, bread, oats, beans (yes baked too!), cereal, potato, fruit, quinoa, and lentils.

When to eat:This one is simple, eat when you want to eat. Breakfast is not magic; you don’t have to eat it. Eating in the evening will not prevent you loosing fat. Eat before you train if you want to, don’t if it makes you feel sick. The choice is yours and this will vary from person to person

How many times should I eat a day?Like when to eat, this is mainly your choice. However, try to spread your protein intake out across the day. Aim to get at least 3 separate servings of protein throughout the day, separated by 3-5 hour.

Water: Water is extremely important for maintaining good health, but it will also help keep you full, so you’ll end up eating slightly fewer calories. It may also help if you suffer from headaches or pains. Aim to get about 1L/25kg, so a 75kg woman will need 3L.

Fibre: Hitting your fibre intake is important for a number of reasons. It helps keep us full, aids bowel movements and certain types actually help feed the micro-organisms that live in our gut! As a general rule of thumb, try to get 10g of fibre for every1000 calories consumed, with a minimum of 18g/day.

Fruit: Fruit is packed full of vitamins & minerals, its filling and tastes great! There’s nothing to fear when it comes to fruit, no matter what the latest fad will say. Aim for a good variety if possible.

Liquid Calories: If you choose to consume some calories through a drink, bear in mind it will not fill you up as much as eating the same amount of food will. However, they can be very convenient, for example a protein shake.

Protein Shakes: Protein powder, such as whey, is a fantastic source of protein, and can be very convenient and help you achieve your daily protein goals. However, there’s nothing special about them. If you’d rather eat your protein, that’s a great idea too.

Enjoy The Food You Eat

The BasicsStance & Guard

Step 1 Start with your feet together

Step 2 Take a stance with your feet just outside shoulder width

Step 3Take one step forward with your non-dominant foot (right handed - left foot forward/Left handed - Right foot forward. Feet must stay pointing forward at 12 o’clock

Step 4Turn your whole body 45 degrees to your dominant side. (Right handed turn to the right/Left handed turn to the left) There must be a 2-3” gap between feet. In the picture above the white line running down the centre demonstrates correct distance between feet.

Step 5bring your guard up .hands should be brought up to just below the nose with thumbs pointing backwards. Elbows should be tucked and pointing straight down to the floor Front hand should be approx. 6 inches from your face and shoulders and arms should remain loose and not tense.

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3

4

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5

The Cross/BackhandThe cross is your big bang punch, it’s generally thrown with your dominant hand and is the power punch.

Pad HoldingThe pad holder should stand in a boxing stance. The top of the pads should be at the boxer’s eye height and there shouldn’t be too much distance between the pads. The pad holder should not meet the boxers punch and instead encourage the boxer to punch through the target and fully extend each punch. The pad holder should match the boxer’s stance and stand irrespective of whether they are orthodox or southpaw.

The Basics

The JabThe jab is your main point scoring punch. It’s also the punch that is used to break up an opponent’s attack.

Get Started!1. Please add yourself to our closed group

on Facebook. We have daily check-ins, share recipe ideas and information with Team Boxfit Members area’

2. Complete your registration information on the Team Boxfit platform and download the app.

You are required to book onto every session you attend.

Sessions are booked via the app. You will have received an email detailing how to activate and manage your account.

Booking Session’s

1. Login into the members area on the Team Boxfit app.

2. Select the calendar option from the menu icon.

3. Ensure that you have selected the business calendar.

4. Choose the day and class you want to attend and select it by clicking on the session.

5. Book onto the class, if you have not added a package to your profile or purchased credits at this stage the system will prompt you to make a purchase prior to booking on to the session.

Booking Session’s

Boxfit4all Packages1 per week package

training only and provides 1x session per week

2 per week package training only and provides

2x sessions per week

Complete package attend maximum

3 sessions per week plus nutrition coaching and support

I have a question. Who should I ask?We love questions and there really is no such thing as a stupid question. The closed Facebook group is entirely yours and is a safe haven no matter how silly you might think a question is. 9 times of 10 everyone else in the group will have had the same question at some point. We really recommend posting your question in the group and someone will be able to help. If you prefer to keep your question more private then feel free to message any of the coaches or speak to them when you pop in. If they don’t know the answer they will strive to find out the answer for you as soon as possible.

I need to cancel my session last minute, who do I tell?We ask that you cancel your booking 48 hrs before the scheduled start time, by calling or leaving a message if your coach is unavailable. However, we do understand that things outside of your control happen and things need to be cancelled last minute. All we ask is that you do all you can to let a coach know as soon as you can.

What should I bring to my session?You need to wear clothes that you are comfortable exercising in, a small towel and a big smile. We provide bottles of water and all the fun for everyone. Boxing gloves and pads are provided for boxing sessions, if you have your

own gloves we are happy for you to bring them.

What should I eat before my session?This comes down personal preference and what you can cope with. We recommend you don’t eat too close to the start of your session as this will more often than not cause you to feel a little bit squiffy. Training fasted (without eating) beforehand is absolutely fine, especially for those early morning boot campers. If you feel better having eaten something we recommend trying something light with a bit of protein and carbohydrate in.

I’m running late…Things do happen but we ask you do what you can to let us know that you’ll be a bit late. When you arrive sneak in and we’ll get you warmed up and up to pace with everyone.

How do I get involved with the extra social events?Just turn up, every one of you is more than welcome to take part in anything and everything that occurs as a part of Team Boxfit. The Facebook group is entirely yours, feel free to post, comment and join in with anything that goes on. Each and every one of you is our friend and we love hearing about what our friends are up to and spending time with you.

FAQ’sBooking Session’s

IfindtheexercisetoodifficultandIcan’t cope?That’s absolutely fine. There is nothing wrong with finding or admitting things are hard. All our coaches are good at working out what level you are at, but sometimes we get things wrong and ultimately nobody knows your body better than you. If you need to have a bit of extra rest then do exactly that. If you find something too hard just talk to the coach and we’ll do all we can to make you feel comfortable.

Everything hurts the next dayRULE 1: DO NOT PANIC. This is REALLY REALLY NORMAL and IT DOES GET EASIER. The pain the next day is what we know as D.O.M.S or delayed onset muscle soreness. This is your body saying I have not yet fully recovered. As you exercise more regularly your body “learns” how to recover better and combined with the right nutrition you’ll find that quickly you’ll stop hurting very soon. While you do hurt we recommend you try to be as active as possible, drink lots of water and you’ll soon find you’ve forgotten you hurt…maybe

Do I need to do extra exercise outside of my gym sessions?Yes. No. Yes. No. It depends. 3 program sessions a week teamed with good nutrition is enough to make amazing progress. However…we always encourage our clients to be as active as possible, especially if it involves you having fun and feeling great.

Can I pause my subscription for holidays?Yes you can pause it. We ask that you give us as much notice as possible. The subscription can be paused for a reasonable amount of time but not indefinitely. After a period of 2/3 weeks than that place on the program will be released to the public. At which point it will be available for purchase if the situation arises that all available spaces are taken you will be entered onto the waiting list and notified when a spot becomes available.

We will endeavour wherever possible to give you as much notice as possible that we are releasing your place to give you the option to re-start your subscription and secure your place.

Your trainer also has 4 weeks holiday per year, every effort will be made to cover these sessions. In the situation that cover is unavailable your subscription payment will be amended or any overpayment will be refunded in the form of account credit.

Can I pay for my subscription with cash?Yes you can. However, if paying by cash this needs to be in advance to enable us to credit your account with credits so you can book on to sessions.

I don’t have facebook can I still be a part of Teamboxfit?yes of course. The Facebook group is used to provide information, interact with each other, to participate in

challenges and competitions and just a means of us keeping up with everything you guys are up to. We do advise that you set up an account even if it is just for Teamboxfit but not essential.

We will attempt to keep you up to date with everything that is going on via email. However , some competitions or tasks require that you participate in the group. so on these occasions unfortunately you wont be able to participate.

Do I have to complete the Nutrition course?No its not a requirement but we strongly advise you do. Many people com to us with their own ideas on what constitutes good training/nutrition we want to ensure that these ideas are based on facts and the most up to date research available. We here at Teamboxfit pride ourselves on the fact we invest heavily (time & money) on keeping up with the latest developments in an ever changing environment and we will continue to adapt and improve our service inline with the information available.

Teamboxfit is not just a couple of sessions a week! Its about empowering women to achieve their goals. Part of that empowerment process is Education. If you have the knowledge you can make more informed decisions and regain control over the whole process and ultimately your life. KNOWLEDGE IS POWER!

FAQ’s

TEAMB XFITwww.boxfit4all.co.uk