Fighting fit

Fighting fit Helping women 40+ get strong, lean & energised
Boxing • Strength • Hormone-aware training, Nutritional tips
Coach | Mom | Athlete Strong. Beautiful. Fearless.

Our passion:

Together our passion is to help you and others on their journey of becoming fitter, stronger and more confident and to empower you in all aspects of your lives. Physically, mentally and emotionally. We want to pass on our knowledge to you and others to inspire you to be the best that you can be! Discover an exciting new way to workout and grab this opportunity to become fitter, heal

thier and happier by learning kickboxing with us. Agile

HEALTH BENEFITS
• REDUCE STRESS
• 
BOOST CONFIDENCE
• IMPROVES CARDIO FITNESS
• BUILDS STRENGTH
• 
BURNS CALORIES
• IMPROVES FLEXIBILITY
• BOOST ENERGY
• 
IMPROVES MOOD
• 
TEACHES SELFDEFENSE
• LEARN A NEW SKILL

24/06/2026

Looking for a simple but effective way to prepare your body for boxing training?

Try this combination:
👊 10 Punches (Jab & Cross)
🏃 10 Mountain Climbers

Repeat for 1 minute while wearing 2kg ankle weights!

This dynamic warm-up gets your heart pumping, activates your entire body, and prepares you for a high-energy boxing session.

Why add ankle weights?
The ankle weights increase the resistance during the mountain climbers, making your legs, hips, and core work harder with every rep.

This helps improve muscular endurance, hip strength, coordination, and overall conditioning.

The added resistance also increases the demand on your cardiovascular system, helping you burn more calories and elevate your heart rate faster.

Muscles worked:
Shoulders (Deltoids) – powering the jab and cross
Chest (Pectorals) – generating punching force
Triceps – extending the arms during punches
Core (Abs and Obliques) – stabilising the body throughout the movement
Hip Flexors – driving the knees forward during mountain climbers
Quadriceps – lifting and controlling the legs
Glutes – stabilising the hips and pelvis
Hamstrings – assisting with leg movement
Calves – helping with foot movement and balance
Upper Back Muscles – supporting shoulder stability during punches and plank position.

The combination of punching and mountain climbers mimics the demands of boxing, fast hands, strong legs, a stable core, and good cardiovascular fitness.

Get warm. Get moving. Get Fighting

Stress eating is about so much more than just “lack of willpower".Many people overeat not because they are lazy or weak…...
24/06/2026

Stress eating is about so much more than just “lack of willpower".

Many people overeat not because they are lazy or weak… but because they are emotionally exhausted, stressed, anxious, overwhelmed, or struggling with low self-esteem.

When we constantly think negative thoughts about ourselves, like:
“I’m a failure."
“I hate my body."
"I have no self-control."
"I'll never change."

…it affects not only our emotions, but also our brain and body chemistry.

When stress, guilt, shame, and self-criticism become a daily pattern, your body can start craving comfort and relief. Food temporarily gives that comforting, feel-good sensation through chemicals in the brain like dopamine, the “pleasure” chemical 🍫🍕🍩

For a short moment, eating may help you feel calmer, happier, or emotionally comforted.

But afterwards, many people feel guilty, ashamed, frustrated, or disappointed in themselves… and sadly, that emotional stress can trigger the cycle all over again.

Stress can also increase hormones like cortisol and adrenaline, which may increase cravings, emotional eating, stubborn weight gain, poor sleep, and low energy.

This is why lasting health and weight loss are not ONLY about calories and exercise. It’s also about:
Healing your relationship with food
Managing stress in healthier ways
Building self-worth and confidence
Learning to stop punishing yourself

You do not need more self-hatred. You need support, understanding, healthy habits, and small consistent steps forward.

If you feel stuck in this cycle, please know you are not alone. Send me a DM or WhatsApp me I’d love to help you.

23/06/2026

BOXING WARM-UP OF THE DAY

Want a warm-up that will get your heart racing and your whole body ready for action?

Try this boxing conditioning combo:
👊 10 Jab & Cross Punches
🏃 10 Sprawl Jumps

Add 2kg ankle weights and repeat for 1 minute!

This explosive combination challenges your cardiovascular fitness, coordination, and muscular endurance while preparing your body for the demands of boxing training.

Why add ankle weights?
The 2kg ankle weights increase resistance during the sprawl jumps, forcing your legs, hips, and core to work harder. The extra load helps develop lower-body strength, power, and endurance while making your body work harder to stabilise and control movement.

When the weights come off, you'll often feel lighter and faster during your boxing workout!

Muscles worked:
Shoulders (Deltoids) – powering the jab and cross
Chest (Pectorals) – helping generate punching force
Triceps – extending the arms during punches
Core (Abs and Obliques) – stabilising the body throughout the exercise
Glutes – driving the jump and helping you return to standing Quadriceps – absorbing impact and powering the jump Hamstrings – assisting explosive movement
Hip Flexors – helping control leg movement
Calves – providing power for jumping and landing
Lower Back – supporting posture and stability
Stabilising muscles throughout the body – working harder because of the added ankle weight resistance

Benefits of this warm-up:
Quickly elevates your heart rate Activates the entire body Improves explosive power Builds muscular endurance Enhances boxing fitness and conditioning
Improves coordination and agility
Strengthens the core and lower body
Prepares the body for high-intensity training

Sprawl jumps mimic the explosive movements often needed in boxing, dropping levels, getting back up quickly, and staying light on your feet. Combined with punches, this creates the perfect boxing-specific warm-up.

Do you train hard at the gym, try to eat healthy, but still find yourself turning to food when life feels stressful, emo...
22/06/2026

Do you train hard at the gym, try to eat healthy, but still find yourself turning to food when life feels stressful, emotional, lonely, or overwhelming? 💔🍫🍕

You might be an emotional eater, and trust me, you are NOT alone.

Here are 5 common signs of emotional eating:

✨ You eat when you’re stressed, sad, bored, or anxious
✨ You crave comfort foods like sweets or junk food
✨ You eat even when you’re already full
✨ You feel guilty after eating
✨ Food becomes your reward or coping mechanism

The hardest part is that emotional eating can leave you feeling frustrated, stuck, and disappointed in yourself… especially when you’re trying so hard to get healthy and lose weight.

But the good news is, this cycle CAN be broken.

I’ve personally been there, and I understand how emotionally exhausting it can feel. If this sounds like you, please WhatsApp me or send me a DM. I would love to help and support you on your journey.

19/06/2026

BANDED PLANK WITH SIDE ARM REACHS
Want to build a stronger core, shoulders, and upper body while improving stability? Try this challenging plank variation using a loop resistance band around your wrists!

How to do it:
• Place a loop resistance band around your wrists.
• Start in a straight-arm plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Engage your core, squeeze your glutes, and keep your hips level.
• Slowly move one hand out to the side against the resistance of the band.
• Pause briefly, then return your hand to the starting position with control.
• Repeat on the opposite side, alternating arms.
• Focus on minimising movement through your hips and torso as you reach.

Muscles worked:
• Core and deep abdominal muscles
• Obliques
• Shoulders (deltoids)
• Chest (pectorals)
• Upper back muscles
• Glutes and hip stabilisers

Why is this exercise so effective?
The resistance band forces your shoulders and upper back to work harder while your core fights to keep your body stable.

Every time you move one arm away from your body, your abdominal muscles and obliques must engage to prevent rotation and maintain proper alignment.

Benefits include:
Strengthens the entire core Improves shoulder stability and strength
Enhances posture and upper body control
Develops balance and coordination
Helps reduce the risk of shoulder injuries
Improves performance in sports, lifting, and everyday activities

This is a fantastic functional exercise because it teaches your body to generate movement through the arms while keeping the torso stable, a key skill for athletic performance and injury prevention.

18/06/2026

BANDED PLANK FORWARD REACHES

Think a regular plank is tough? Add a loop resistance band around your wrists and take it to the next level with alternating forward reaches!

This exercise is an incredible way to build core strength, shoulder stability, and total-body control.

How to do it:
• Place a loop resistance band around your wrists.
• Start in a strong straight-arm plank position with your hands directly under your shoulders.
• Keep your body in a straight line from your head to your heels.
• Brace your core and squeeze your glutes.
• Slowly reach one arm forward against the resistance of the band while keeping your hips and shoulders as still as possible.
• Return your hand to the starting position with control.
• Repeat with the opposite arm and continue alternating sides.

Avoid letting your hips rotate or your lower back sag. The goal is to stay as stable as possible throughout the movement.

Muscles worked:
• Core and deep abdominal muscles
• Obliques
• Shoulders (deltoids)
• Chest
• Upper back and rotator cuff muscles
• Glutes
• Lower back stabilisers

Why is this exercise so effective?
Every time you lift one arm off the floor, your body has to fight against rotation and instability. The resistance band increases the challenge by forcing your shoulders and upper back to work harder while your core stabilises your entire body.

Benefits include:
Builds a stronger, more functional core
Improves shoulder stability and mobility
Enhances balance and coordination
Strengthens the muscles that support good posture
Helps reduce the risk of shoulder and lower back injuries Improves performance in sports, weight training, running, and everyday activities

This is a fantastic exercise because it trains your body to remain strong and stable while your limbs are moving, a skill that carries over into almost every sport and daily activity.

Want to get fit and make exercise part of your daily life… but you seem to always have an excuse?Maybe you don’t enjoy c...
17/06/2026

Want to get fit and make exercise part of your daily life… but you seem to always have an excuse?

Maybe you don’t enjoy crowded gyms, group classes, or even outdoor workouts… and that’s completely okay.

That’s exactly why we created the Fighting Fit Online Workouts.

Whether you want to improve your fitness, lose body fat, build strength, boost confidence, or simply move more consistently, there’s something for everyone.

🥊 Boxing Fitness
🥊 Shadow Boxing
💪 Strength & Conditioning
🔥 HIIT Workouts
🧘 Mobility & Movement Sessions

Our online workouts are designed to keep you moving, motivated, and feeling amazing, anytime, anywhere, and at your own pace.

Here’s what you get when you join the Fighting Fit Online Workouts:

✓ Over 70 Hours of Video Content
✓ Interactive & Motivational Content
✓ Structured Programs for ALL Levels
✓ Expert-Led Workouts
✓ Professional Quality Video Content

No pressure. No crowds. No judgement. Just effective workouts that help you feel stronger, fitter, healthier, and more confident.

Stay consistent, stay strong, and stay connected with the Fighting Fit community, wherever you are.

Visit our online website or send me a DM or WhatsApp for more info or to get started 📲

16/06/2026

ELBOW PLANK WITH LOOP BAND LEG LIFTS

Add a loop resistance band around your ankles and challenge your core, glutes, and stability with alternating leg lifts!

How to do it:
• Place a loop resistance band around your ankles.
• Start in an elbow plank position with your forearms on the floor and your body forming a straight line from head to heels.
• Engage your core and squeeze your glutes.
• Keeping your leg straight, slowly lift one foot a few inches off the ground against the resistance of the band.
• Lower it back down with control and repeat with the opposite leg.
• Continue alternating legs while keeping your hips level and your core tight.

Muscles worked:
• Re**us abdominis (six-pack muscles)
• Deep core muscles (transverse abdominis)
• Obliques
• Glutes (especially glute maximus and glute medius)
• Lower back stabilisers
• Shoulders and upper body stabilisers

Why is this exercise so effective?
This exercise combines the core-strengthening benefits of a plank with the glute-building benefits of resistance training.

As you lift each leg, your core must work harder to prevent your body from rotating or sagging, while the resistance band increases activation of the glutes and hip muscles.

Benefits include:
Stronger core and improved stability
Better balance and coordination Increased glute strength and muscle activation
Improved hip stability and posture
Reduced risk of lower back discomfort
Enhanced performance in running, cycling, and other sports

Remember: slow and controlled movements are key. Focus on maintaining a strong plank position rather than lifting your leg as high as possible.

Build a stronger core, stronger glutes, and a more resilient body, one rep at a time!

15/06/2026

ELBOW PLANK WITH LOOP BAND

Looking for an exercise that challenges your core, glutes, shoulders, and balance all at the same time? Give this a try!

How to do it:
• Place a loop resistance band around your ankles.
• Stand in an elbow plank position.
• Keep your body in a straight line from head to heels.
• Brace your core and squeeze your glutes.
• Step one foot out to the side against the resistance of the band, then the other one.
• Keep your hips as stable as possible and avoid rocking from side to side.

Muscles worked:
• Core and deep abdominal muscles
• Obliques (side abs)
• Glutes, especially the glute medius
• Shoulders and chest
• Hip stabilisers

Why is it so good for you?
It is a fantastic full-body exercise that combines strength, stability, and coordination. The resistance band forces your glutes and hips to work harder, while your core has to stay engaged to keep your body stable.

Regularly performing this exercise can help:
Improve core strength
Build stronger glutes and hips Enhance balance and coordination
Improve posture
Reduce the risk of lower back pain

Remember, quality is more important than speed. Move slowly, stay controlled, and feel every muscle working!

Strong core. Strong hips. Strong body.

5 Habits of Naturally Slim PeopleBeing slim is usually not just “good genetics” it’s often about small daily habits repe...
15/06/2026

5 Habits of Naturally Slim People

Being slim is usually not just “good genetics” it’s often about small daily habits repeated consistently.

Here are 5 habits many slim and healthy people naturally do:

🥗 1. They eat until satisfied, not stuffed
They listen to their body and stop eating when they feel comfortably full.

🚶 2. They move often during the day
Walking more, taking the stairs, standing more, staying active, movement adds up!

🍳 3. They prioritise protein and whole foods
Meals with protein, fruit, vegetables, and healthy carbs keep them fuller for longer and reduce cravings.

🏋️ 4. They exercise consistently
Not perfectly, consistently. Whether it’s gym, boxing, walking, running, or home workouts, they stay active regularly.

😩 5. They don’t use food for every emotion
They find other ways to cope with stress, boredom, or emotions instead of always turning to comfort food.

The truth is: slim people are not “better” than anyone else. They’ve simply built habits that support their health and body goals over time.

Small habits repeated daily create BIG transformations.

If you need help building healthier habits, losing body fat, or improving your relationship with food, send me a DM or WhatsApp me.

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