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

WHAT DOES YOUR TRAINING WEEK LOOK LIKE?Do you do the same workout every single day? 🤔While consistency is incredibly imp...
09/09/2026

WHAT DOES YOUR TRAINING WEEK LOOK LIKE?

Do you do the same workout every single day? 🤔

While consistency is incredibly important when it comes to fitness, variety is just as important! Your body needs different types of training, different movement patterns and different levels of intensity to become stronger, fitter and healthier. 🏃‍♀️🥊🚴‍♂️🧘‍♀️

Here is an example of what a balanced and active week could look like:

Monday: Boxing
Tuesday: Pilates
Wednesday: Kickboxing
Thursday: Strength Training
Friday: Spinning or Cycling
Saturday: Go for a Run
Sunday: Meet a friend for an easy walk

The goal is to keep moving and stay active throughout the week, but that doesn't mean every day needs to leave you exhausted!

Some days should challenge you.
Some days should build your strength.
Some days should improve your endurance.
And some days should simply help your body recover while still keeping you moving.

TRAINING AT DIFFERENT INTENSITIES

A well-rounded fitness programme should include training across different intensity zones:

Zone 2: Easy, steady exercise that helps build your aerobic fitness and endurance.

Zone 3: A moderate intensity where you're working harder but can still maintain the effort for a period of time.

Zone 4: Hard work! This is where you really start challenging your cardiovascular fitness and pushing your limits.

Zone 5: Short bursts of very high-intensity effort that challenge your maximum capacity!

You don't need to train in Zone 5 every day, in fact, you definitely shouldn't! Your body needs time to recover and adapt.

Remember: You don't have to destroy yourself every day to get results!

Move your body every day, but vary the way you move, vary the intensity, and give your body the balance it needs!

08/09/2026

THE CLASSIC BICEP CURL
Sometimes, the simplest exercises are the most effective!

The bicep curl is a classic strength-training exercise that deserves a place in almost every workout programme.
So, why is it a good exercise to do?

The bicep curl helps to strengthen your arms and improve your ability to perform everyday movements such as lifting, carrying, pulling, and picking things up. Strong arms are not just about looking toned, they are important for functional strength too!

How to do it:
• Stand tall with good posture
• Keep your elbows close to your body
• Hold your dumbbells with your palms facing forwards
• Slowly curl the weights towards your shoulders
• Squeeze your biceps at the top
• Lower the weights slowly and with control

Try not to swing your body or use momentum! Choose a weight that challenges you while still allowing you to maintain good form.

Remember: You don't always need complicated exercises to get great results. Master the basics, stay consistent, and focus on good technique!

💙🏃‍♀️ I NEED YOUR HELP!🏃‍♀️💙As many of you know, I recently broke my wrist, and unfortunately, because of the technical ...
07/09/2026

💙🏃‍♀️ I NEED YOUR HELP!🏃‍♀️💙

As many of you know, I recently broke my wrist, and unfortunately, because of the technical difficulty of the route, I’m unable to do the 35km Fernie Trail this year. 💔

But I’m not giving up! 💪 I will still be taking on the 18km Ferney Trail on the 12th of September! ⛰️

And now I really need your help to reach my fundraising goal! 🙏 We still need to raise another
Rs7,600 to reach our goal of Rs 10,000 for this incredibly important diabetes fundraiser. 💙

This cause helps to raise awareness about diabetes, spread important information, and support those living and suffering with this disease.

⏳ There is very little time left!

Please click on the link and consider making a donation, every contribution, no matter how small, can make a difference. 🙏💙 And please share this post with your friends and family so we can reach the goal together!

Thank you so much for your support, encouragement, and generosity! ❤️

Let’s make a difference together! 💙💪

04/09/2026

RESISTANCE BAND HIP ADDUCTION

Don't forget about those inner thighs! This resistance band exercise is a fantastic way to strengthen your hip adductors, improve hip stability and build stronger, more balanced legs.

HOW TO DO THE EXERCISE:
Secure the resistance band safely at the appropriate height. Position yourself sideways to the anchor point. Attach the band securely around your foot or ankle.

Start with your working leg lifted to approximately hip height. Keep your upper body tall and your core engaged. Pull your leg down towards the floor against the resistance of the band.

Focus on squeezing the inner thigh muscles as you move. Slowly control your leg back to the starting position. Complete your repetitions before changing sides.

MUSCLES WORKED:
Hip adductors – the muscles on the inside of your thighs and the main focus of this exercise

Inner thigh muscles – helping pull the leg towards the body

Hip stabilisers – helping control the movement and support the hip joint

Glutes – assisting with stability and control

Core muscles – helping keep your body balanced and preventing unwanted movement.

Resistance bands are especially great because they provide continuous resistance, challenging your muscles throughout the movement.

Keep the movement slow and controlled! Avoid swinging your leg or leaning your upper body to compensate. Let your inner thigh muscles do the work!

Strong legs need more than just squats! Make sure you're strengthening your body from every angle.

03/09/2026

RESISTANCE BAND LAT PULL-DOWN TO HIP

Resistance bands are such a versatile way to strengthen and tone your upper body, and this exercise is a fantastic addition to your workout!

For this exercise, secure your resistance band to something slightly higher than head height.

Stand sideways to the anchor point and hold the band with one hand.

Start with your arm lifted out to approximately shoulder height, with tension already on the band.

From there, pull your arm down in a controlled movement towards your hip, working against the resistance of the band.

Slowly return to the starting position and repeat, keeping control throughout the entire movement.

MUSCLES WORKED:
Latissimus dorsi (lats) – helping to strengthen and shape your back
Triceps – working the back of your upper arm as you pull down
Shoulders and deltoids – helping to stabilise and control the movement
Upper arm muscles – supporting the pulling action and building strength
Core muscles – helping you stay stable and avoid twisting through the movement

This exercise is great for improving upper-body strength, shoulder stability, back strength and arm strength. It can also help improve your control and stability during other pulling movements and is a fantastic low-impact exercise that can easily be adjusted by using a lighter or heavier resistance band.

Don't just let the band snap you back to the starting position! Control the movement on the way down and on the way back up.

Slow, controlled repetitions will give you much better results!
Strong back. Strong shoulders. Strong arms.

🌸💪 SEPTEMBER: TIME TO GET MOTIVATED AGAIN!💪🌸After a long and relaxing holiday, getting back into your normal routine can...
02/09/2026

🌸💪 SEPTEMBER: TIME TO GET MOTIVATED AGAIN!💪🌸

After a long and relaxing holiday, getting back into your normal routine can feel overwhelming and daunting. August is often a month when many people take a well-deserved break, whether it's summer holidays, travelling around Europe, or simply enjoying some time away from the usual routine. ☀️✈️🍹

And that's absolutely okay! We all need time to rest, recharge and enjoy life.

But now… September is here!

Especially for those of us in the Southern Hemisphere, spring is in the air! The days are getting warmer, summer is getting closer, and it's the perfect opportunity to press the RESET button and start focusing on yourself again.

Get moving again.
Start making healthier choices.
Build your strength and fitness.
Get ready to feel confident for summer!

You don't need to have everything figured out before you start. Sometimes, the hardest part is simply knowing where to begin.

If you're ready to make a change but you're not sure what the best approach is for you, come and do a body assessment at Fighting Fit!

I can help you understand where you are right now and work towards a personalised training plan to help you reach your goals, whether that means losing weight, getting stronger, improving your fitness or simply becoming healthier and feeling better in your own body.

✨ Your holiday may be over, but your next chapter is just beginning! ✨

Don't wait for Monday. Don't wait for January. Don't wait until you "feel motivated."

Start now. Start where you are. And let me help you get there!

Come and get Fighting Fit!

01/09/2026

RESISTANCE BAND STRAIGHT-ARM PULL-DOWN

Looking for a simple but effective way to strengthen your back, shoulders and arms? This resistance band exercise is a fantastic addition to your upper-body workout!

HOW TO DO IT:
Secure the resistance band firmly in position. Grab the band with one hand. Start with your arm extended in front of you at shoulder height. Keep your body tall and your core engaged. Pull your straight arm down towards the side of your body. Squeeze your back muscles as you pull down. Slowly control the movement back to the starting position.

MUSCLES WORKED:
Latissimus dorsi (lats) – the large muscles in your back that create the main pulling movement
Shoulders and deltoids – helping to control and stabilise the arm Triceps – supporting the movement and helping keep the arm extended
Upper back muscles – assisting with stability and control
Core muscles – helping you maintain a strong and stable posture throughout the exercise

WHY IS THIS EXERCISE SO GOOD?
This exercise is fantastic for strengthening the muscles used in pulling movements and building a stronger, more stable upper body. Resistance bands provide continuous tension throughout the exercise, meaning your muscles have to work both when you pull the band down and when you slowly return to the starting position.

It is also a great exercise for improving back strength, shoulder stability, posture and overall upper-body control.
Don't rush the movement! Keep your core engaged, avoid swinging your body, and focus on pulling with your back rather than simply using momentum. Slow and controlled repetitions will make the exercise much more effective!

Sometimes the simplest exercises can be incredibly effective when you focus on good technique and control!

🌸🥊 SPRING SPECIAL AT FIGHTING FIT! 🥊🌸September is the perfect time for a fresh start! And we have a special offer to hel...
31/08/2026

🌸🥊 SPRING SPECIAL AT FIGHTING FIT! 🥊🌸

September is the perfect time for a fresh start! And we have a special offer to help you get moving…

✨ Sign up for our group classes during September and pay NO joining fee!✨

At Fighting Fit, our group classes include:

Boxing classes for men and ladies
Kickboxing classes for men and ladies
Fun, exciting and high-energy workouts
A fantastic full-body workout
A supportive environment where everyone can feel comfortable

And don't worry if you've never boxed or kickboxed before! Our classes are suitable for beginners right through to more experienced participants. You can work at your own pace, build your confidence and fitness gradually, and challenge yourself as you get stronger.

You don't have to be fit to start… you start to get fit!

So why not make this September the month you try something new? Get stronger, fitter, healthier and have fun while doing it!

Sign up in September and enjoy NO joining fee!

Come and join the Fighting Fit family!

28/08/2026

LOW SQUAT + ALTERNATING REVERSE LUNGES

Ready to make your legs burn while challenging your balance, stability and strength?

This is a fantastic functional exercise that combines a low squat hold with alternating reverse lunges, and staying LOW is what makes it so challenging!

Grab a 5–10 kg dumbbell, choosing a weight that suits your strength and allows you to maintain good form.

HOW TO DO IT
1️⃣ Start in a narrow stance, with your feet close together, similar to a ski squat position.

2️⃣ Bend your knees and lower into a half squat, somewhere between roughly 45–90 degrees of knee bend, depending on your strength, mobility and comfort.

3️⃣ Hold your dumbbell securely with both hands in front of your body. Keep your chest lifted, core engaged and back neutral.

4️⃣ Now comes the challenging part!

➡️ From your low squat position, step one leg backwards into a reverse lunge.

➡️ Lower under control, keeping your front leg stable.

➡️ Push through the front foot and return to your low squat position, BUT DON'T STAND UP!

➡️ Immediately step the opposite leg backwards into a reverse lunge.

5️⃣ Continue alternating legs while maintaining your low squat position throughout the entire set.

FORM OVER WEIGHT!
The biggest mistake is standing up between lunges.
Stay LOW!
But don't sacrifice your technique just to stay down longer. If your knees start collapsing inward, your posture breaks down, or you can't control the movement, reduce the weight or take a short break.

Start with 5 kg, master the movement, and progress towards 10 kg as your strength improves.
Your legs may be shaking by the end… but that's the point!

Strong legs. Strong core. Better balance. Better movement.

27/08/2026

COSSACK SQUAT, SIDE TO SIDE

Want to improve your leg strength, mobility, balance and flexibility all in one movement?

Try the Cossack squat!
Grab a 5–10 kg dumbbell, choosing a weight that challenges you while still allowing you to maintain good technique.

HOW TO DO IT
1️⃣ Stand with your feet wide apart, toes pointing slightly outwards. Hold the dumbbell securely in front of your chest.

2️⃣ Shift your weight towards your right leg, bending your right knee and lowering your hips towards that side.

3️⃣ Keep your left leg extended, with your foot either flat or with the toes pointing upward, depending on your mobility.

4️⃣ Keep your chest lifted and your core engaged. Try to keep the working heel grounded.

5️⃣ Push through your working foot to shift your weight across to the opposite side, bending the left knee while extending the right leg.

6️⃣ Continue moving side to side in a controlled manner, keeping your movement smooth rather than bouncing from one side to the other.

WHY IS THE COSSACK SQUAT SO GOOD FOR YOU?
Builds leg strength, particularly through the quads, glutes and adductors (inner thighs).

Improves hip mobility, moving into a deep lateral position challenges your hips through a range of motion you don't usually get from traditional squats.

Strengthens the inner thighs, the extended leg gets a great stretch and the adductors have to work to control the movement.

Improves ankle mobility, maintaining a grounded heel on the working side encourages good ankle range of motion.

Develops balance and coordination, you're constantly transferring your body weight from one leg to the other.

Works your core, holding the dumbbell and shifting your weight requires your core to stabilise your torso.

Trains lateral movement, most exercises move forwards and backwards, but the Cossack squat teaches your body to move and produce strength side to side.

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