Welcome to the new website

We were massively proud to be awarded our next Dan blackbelt grades after pretty much another decade of continuous training! Terry received his 7th Dan blackbelt, and Tim his 6th Dan blackbelt. Also, at the same event held in Cheltenham on the 17 Feb, they both received a 'dedication award' at the coveted WUMA Hall of Fame, an event attended by instructors from as far as Saudi Arabi and Nepal. Lucky we only had to travel locally! ;) We're really proud of our growing blackbelt crew now too, and we can't wait to see you all continue your Dan journeys! It's a long trip, but worthwhile. After your physical grading for 3rd Dan, you get awarded your 4th Dan after 4 years of continuous training, and then a further 5 years of training will get you your 5th Dan. Yep, do the maths, it takes a long time! :) I know, we don't look that old ;)

If you’re a creature of habit like me, it can be the best thing ever, or your downfall. The key is to recognize your own habits and artificially create new positive ones. Consistency is the main thing that’ll get you where you want to be. Anyone and everyone who has ever failed on a fitness plan or on a diet plan has failed because they haven’t been consistent. Without consistency, any gains will be much much slower, and most people will quit early because they’re not seeing gains and not seeing any payback from their work. You probably need at least 3 weeks of a consistent habit before you’ll see any real difference. Most quit in that 3 weeks and convince themselves that it wasn’t working. It’s only the ones that get past that ‘quiet gains period’ that then suddenly rocket in motivation because they start to correlate the gains they can see with the work they are doing. They train harder, then eat better, and they reach their goals quicker. There’s nothing more motivational than knowing you were responsible for your own progress. Getting through that 3-4 weeks is hard, especially if you’ve picked all the wrong things to do – ie things you don’t necessarily enjoy or like doing. If you hate cardio, and a training programme or PT says “do more cardio”, you’ll give it a go for a while but your sub-conscious will do everything in it’s power to take you away from it. A few weeks or months down the line you won’t be doing more cardio and you won’t necessarily know why so you’ll mark it as a fail and you’ll feel crap. But it’ll simply be because you just don’t like cardio! Equally, if you love cardio – make sure your routine has enough of it so you continue to get your buzz from it. Mix it up, don’t let it go stale. Do anything and everything to keep that love of cardio. Same goes for weight training, stretching, bag work, etc etc. Try and do a bit of everything, and don’t be afraid to squeeze in a bit of something you don’t like – it’ll strengthen your mind to conquer things you don’t like. I used to hate burpees but forced myself to do them because I knew they’d feature in the blackbelt grading – oddly, I began to actually like them, and have continued to like them ever since! But as a rule, always steer more towards the stuff you actually do like – after all you’re doing this because you like it and because you want to, not because you’re an Olympic athlete whose livelihood depends on it or because someone else is telling you to do it. Training should be fun, and if it’s not, you’re simply doing it wrong. Hopefully we do it right.... give us 3 or 4 weeks of your consistent attention and then decide. You won't look back, promise. Below are some new habits to try and build on top of your current training routine. These are aimed at changing your mindset slightly, and pushing ‘training’ into your everyday life rather than just being a focus for a few solitary hours a week while you’re officially ‘working out’: > If you have a staircase that you climb several times a day (like at home, or at work), do it in slow steps like lunges . Probably 2 or 3 steps at a time, with a full standup motion on each step. Doing it slow stops you using the momentum of throwing your body upwards and it becomes a strength exercise, one that only lasts about 10 seconds, but you’ll do it several times a day and it’ll engage one of the biggest muscle groups in your body. Yes, you might look a bit weird at work though – choose your moments wisely! Your family already know you’re weird so they won’t stop you at home ;) > Take the stairs instead of a lift. And never stand still on an escalator – walk up it. > Do some workouts early in the morning before anyone else is out of bed . It’s strangely satisfying once you get over the shock of getting up in the dark. Knowing everyone else is asleep gives you a sense that ‘you’re ahead of the pack’ and also means there’s no guilt like when you want to have a workout but your kids want you to play with them instead. You’ll get a massive sense of self-belief and self-appreciation by getting up for a reason that is totally for you, instead of getting up for work or to sort the kids or whatever. It’s the most un-selfish selfish thing you can do for yourself! > Do 20 pushups and 20 squats every morning , or at lunchtime before you eat. It’ll take less than 2 minutes out of your day – but the kickstart it’ll do for your muscles and mobility is incredible after a few weeks. Stick with it, and think about increasing the habit to 20 in the morning and 20 in the afternoon. Then move it up slowly to 30. > Keep 2 reps in the bank . When weight training, some PTs will say ‘go to exhaustion’ or you might feel like you’re cheating yourself if you don’t push to failure. But, those last failure reps could be the ones that give you those horrific DOMS or even cause injury which means you need extra days before your next workout. If you leave 2 reps in the bank, you’ll definitely hit the next session on time and you’ll be feeling good about it. Two consecutive sessions on the right days with 2 reps in the bank, are always going to be better than one session which took you to failure but then delayed or limited the second session. Remember you’re not punishing yourself, you’re progressing yourself. > Don’t judge a calorie deficit by one day, judge it by the full week . Lots of people are in a deficit Monday to Friday and can’t work out why they aren’t losing weight. But they’re ignoring that the 2 weekend days are so far out of the deficit that they’re overshadowing the 5 good days. Look at the week in total and you’ll get a better view of reality. Habits will always be different on the weekend, that’s just life (doesn’t mean they need to be bad habits, but they’ll always be different). Judging from Saturday to Friday is often better than Monday to Sunday, because if you eat or drink like a lunatic at the weekend you’ve got the rest of the week to eat sensibly to recover. Whereas Monday to Sunday tracking means you’ll likely feel guilty for living a little at the weekend, and that’s not the goal right? > Close your kitchen cupboard with slow-motion kicks . Yep, it’s another crazy one, but good fun and works on your control and accuracy. Let me know how you get on! Tim

What's the difference?? Saying “I’m gonna get fit” or “I’m gonna win a tournament” is a great goal but it’s exactly the kind of new year's resolution that you’ll fail. Sorry. Instead, you need to plan and commit to the actual actions that will get you to that goal. Something like “I’m gonna train twice a week” or “I’m gonna spar in every session” is better because it's more achievable. Consistency is the key and that means you have to create habits that you can stick to. You won’t notice the improvement after one or two times of doing it, but if you believe the habit is good and worthwhile then you’ll keep at it and when you look back over a consistent timescale you will definitely see the improvements and how far you’ve come. That is a really great feeling. Finding an activity that you love means you’ll start creating habits without it feeling like a chore. A good bunch of like-minded people mixed with a consistent routine is a great way to start smashing your goals. Come and give it a go! Booking link: https://bookwhen.com/cirenkickboxing £5.99 per session, pay as you go (no direct debits) 7pm Tuesday - Deer Park Gym 7pm Thursday - Bingham Hall Dance Studio

Yes, it's been a crazy, crazy year. We honestly thought in March 2020 that we'd be "closed for a few weeks". Little did we know that the entire world was about to be flipped upside down along with our routines and habits and 'freedom'. But here we are. A year and a bit on, and we're preparing to re-open our venues once again, in line with Step 3 of the Government's plans. Initially with the some social distancing rules still in place, but hopefully by 21 June (Step 4 in HMRC's plan) we'll be pretty much back to normal. Whatever normal is now.... What does that mean? Between May and June there may be some limited pad work, but no sparring. Lots of individual fitness training, lots of line training of techniques and our usual style of kick-ass drills and creative training. ;) We have clear guidelines set out in our Kickboxing 'Back to Play' document that was signed off by the Government in April. This details the phases of getting back to full pad work, self defence contact, sparring, and competition. We'll follow it carefully, as you'd expect. What does the new normal look like? The online booking system works great and totally gets rid of that wasted 15 minutes at the beginning of a lesson where 'cash' gets exchanged. So we'll be keeping it. Paying and booking online means we'll always start on time so you get your full monies worth! It also means we don't have to carry lots of cash to dish out when Billy Big Balls turns up with a £50 note and expects change. ;) We'll start dishing out some friendly pushups for those that turn up late too. It's part of the discipline and self-accountability that we teach! Historically, when we added extra time on after 8pm a few years back, we gave the option to leave at 8 still if you wanted. But it breaks the flow of a lesson and means those people don't get the full circle of training that they should get - especially the Cool Down which is really really important. So we'll be stopping that. Classes are likely to finish around 8.15 or 8.20pm anyway as the venues get a bit narky when we finish dead on 8.30 and take a further 10 mins to get changed and clear out. We'll keep contactless card payments in place for kit purchases (definitely on Tuesdays, not sure about Thursdays yet). The combination of finding new suitable ways to train on Zoom through lockdown, and the fact that we were simply not allowed to hit pads or hit people, has struck a cord with me and shown me how absolutely important it is. We'll be doing more pad work, more sparring, and more self defence contact skills in future. I always want to get some punch bags at the Tuesday venue but storage is proving a bit of a hurdle currently... I'll update you on that in a few weeks hopefully. So, what next? Take a look in the mirror. Ask yourself want you want from life and decide how you're going to get it. Being fit and learning how to fight or defend yourself should never feel like a punishment or a chore If it does, you're doing it wrong. We want you to enjoy each and every session so that you want to keep coming back. We want you gain new skills, new confidence, new fitness levels, new amazing techniques, and a strong blackbelt mindset that can accomplish anything... but most of all we want you to gain new friends so that you have a support group that are aligned with your goals of having a good time and simply feeling good about yourself. We motivate each other and that's why it'll work for you and you'll see gains and changes. If there is anything you want more of in the sessions just let us know. I'd love to hear how you rate it when we 'bring out the toys' like Agility Ladders, or Battle Ropes, etc. Give us some feedback and we'll do our best to accommodate your suggestions. Are you ready? Book your sessions up, and we look forward to seeing you real soon. Oh, and I cannot wait to share all the new banging tunes with you that I've found. The soundtrack to our comeback is going to be... marvellous! (to quote "Fred Again & The Blessed Madonna") Much love Tim

Here's Tim's thoughts on coming back to group training after lockdown. What will change? How will you 'own it'?