BOXERCISE and MUHAMMED ALI

BOXERCISE UK has attained exclusive rights to offer Muhammad Ali Boxing Trainer course! Go check out the link below..

http://www.health-club.co.uk/detail1.cfm?pagetype=detail&subject=news&codeID=297603&site=HC&dom=N

BOXERCISE classes are still up and running at East Dulwich Community Centre on Darrell Road, East Dulwich.

Monday evening at 7pm. New 8.30pm class is planned so do get in touch if you are interested in attending either the 7pm or 8.30pm class.

2012 Fitness Class Schedule

Monday evening 7pm to 8pm - East Dulwich Community Centre on Darrell Road

£8 casual visit or 6 Week Course for £36.00.
New 6 Week Block begins on Monday February 20. Casual pay as you go are welcome before the new course date, and if there is space once it begins.

The class is suitable for both beginners and experienced participants, of varying fitness levels. Both focus pads and gloves are provided. The class involves a cardio and boxing style warm up, pair work practising punching combinations, with fitness activities in between aimed to improve fitness, encourage toning and weight loss.

Due to spacing restrictions, pre bookings essential. Casual visitors are welcome at £8 per class provided there is space available.

Tuesday morning 9.30am to 10.30am at St Hilda's Church - Undercroft Room

£36 for 6 consecutive weeks.
Start Date to be confirmed.

Pre-booking essential due to spacing limitations.

Thursday morning 9.30am to 10.30am at Constitutional Club on East Dulwich Grove

£36 for 6 consecutive weeks

£8 casual pay as you go visitors welcome

Saturday morning 9.15am to 10.15am at Bellenden Old School on Bellenden Road

£36. 00 for 6 consecutive weeks or £8 casual pay as you go

Pre-bookings essential due to spacing limitations.

For more information, or to book your place, please drop me an email to info@copiahealtheducation.co.uk or call 077 381 78 115

BOXERCISE LTD

Click on the title and check out the Boxercise instructors and a Boxercise style class! See you Monday night!

COPIA Fitness Group Exercise Classes

With the final downhill run towards Christmas, you've got one more chance to get that body into shape to look your best for all those Christmas and New Year parties! So check out the following fitness classes and get yourself along to one of them!

 

Monday evenings 7pm to 8pm

East Dulwich Community Centre, Darrell Road, East Dulwich

Casual pay as you go option for £8 per session.

Thursday morning Zumba

Constitutional Club on East Dulwich Grove (towards Lordship Lane end of East Dulwich Grove). Entrance via the side of the building

9.30am to 10.30am

£8 casual rate

Tuesday evening Zumba

St Hilda's Parish Church Crofton Park

Large hall- behind the Church, entrance via Coutrai Road

8.30pm to 9.30pm

Casual pay as you go option £8 per session.

There is a new Saturday morning 9.15am Zumba class due to begin in January at 165 Bellenden Road (Borough of Southwark near East Dulwich).  It will be a 6 week course which must be booked in advance. To book your place or register your interest, please contact me.

Please contact me on 077 381 78 115 if you have any questions, or email info@copiahealtheducation.co.uk

WOMEN'S ONLY BOXERCISE

WOMEN'S only BOXERCISE is on at East Dulwich Community Centre
7pm to 8pm on Darrell Road.
Come and trial the class before a new 6 week course begins on Monday November 7.
Trial rate £5 per class for your first session if you bring a friend.



Any men out there who are also interested in Boxercise, a Boys only Boxercise is being planned  8.15pm, evening TBC.. If you are interested, please register your interest on 077 381 78 115

BOXERCISE AND ZUMBA CLASS TIMES AND LOCATIONS

Loads going on this week with COPIA so check out the following:

Boxercise Monday night for 7pm at East Dulwich Community Centre

• Zumba Tuesday evening  at St Hilda's Parish Church  in Crofton Park at 8.30 to 9.30pm
• Thursday morning. at Constitutional Club on East Dulwich Grove
• 9.30am to 10.30am

FOR MORE INFO, PLEASE CONTACT ME ON 077 381 78 115

Keep up to date with us on FACEBOOK by searching COPIA HEALTH EDUCATION SPECIALISTS or COPIA FITNESS

ZUMBA UPDATE

New Zumba classes start next week on Tuesday 9.30am at St Hilda's Parish Church, Crofton Park, and on Thursdday 9.30am at Constitutional Hall, East Dulwich.

A few things to keep in mind:

1.       Wear loose fit clothing suitable for exercise, including sport shoes or dance shoes

2.       Bring water or a sports drink, and a towel (you will work up a sweat!)

3.       Please arrive at least 15mins before the class starts, as you will need to complete a  PARQ form

4.       Finally, bring along a smile, your own groovy style, and prepare to party!

As the class will be new to many people, and with all new instructors, it does take time to learn the routines. The class will consist of 12 tracks, with the tracks paced to suit the needs of the class. Current track list is below...

The current track list includes:

1.       J-Lo- On the Floor (Warm Up)

2.       J-Lo- Let’s Get Loud (Warm Up)

3.       Gloria Estefan – Oye Mi Canto (Salsa and Toning)

4.       Shakira – Waca Waca (Merengue)

5.       Slide (Salsa)

6.       Fuego (Cumbia)

7.       Hala (Reggaeton)

8.     Pitbull Pause (

9.       Jai-Ho (Pussy Cat Dolls)

10.   Zumba Mami (Reggaeton)

11.   Jackson 5 – Blame it on the Boogie (Slow down)

12.   Madonna – La Isla Bonita (Cool down, stretches)

See you all soon!
Iris

ZUMBA IN CROFTON PARK and EAST DULWICH

ZUMBA CLASSES

Crofton Park, London - St Hilda's Parish Church

Tuesday 9.30am

Starts Tuesday October 11

To register your interest, please call 077 381 78 115

Constitutional Hall, East Dulwich Grove

Thursday 9.30am

Starts Thursday October 13

To register your interest, please call 077 381 78 115

Private classes are also available ,so please contact me if you want to organise a class at work or with a group of friends..

BOXERCISE IS BACK IN EAST DULWICH COMMUNITY CENTRE

New Boxercise term begins, with new music to get you moving, motivated, fit and healthy!
Come boxercise away to music by J-Lo, Destiny's Child, Lady Gaga, Leona Lewis. JLS, Justin Timberlake, Maroon ft Christina Aguilera and more!

Starts Monday September 26, 7pm to 8pm!
6 Visit Pass, 4 Visit Flexi Pass and Casual options available!

Email Iris on info@copiahealtheducation.co.uk to book your place! 

ViPR Fitness Innovation

http://www.viprfit.com/News/ViewNews/tabid/120/ArticleId/25/ViPR-shortlisted-for-fitness-innovation-award.aspx

ViPR is now being combined in the Boxercise classes for a full body workout!

BOXERCISE IS BACK!

BOXERCISE starts back today, Monday August 22 on Peckham Rye Common at 7pm.
For more info, please contact me on info@copiahealtheducation.co.uk

SUMMER BOXERCISE SCHEDULE

There are a few changes to BOXERCISE over the Summer month of August. The proposed changes to class times are as follows:

Monday July 25 at 7pm (per normal)

Tuesday August 2 OR Wednesday August 3 at 7pm

Monday August 22 at 7pm (Bank Holiday Monday) OR Tuesday August 23 at 7pm

Any enquiries, please contact me on info@copiahealtheducation.co.uk
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BOXERCISE ON PECKHAM RYE COMMON

There's nothing more satisfying than hitting a focus pad with a pair of boxing gloves when you're stressed, you've had a bad day or you just want to let off some steam! Plus you get the added bonus of getting fit and toned at the same time! Boxercise is a great way to Tone Up, Manage Stress and Get Fit

With the start of Spring, and the days longer and brighter, its time to shed those Winter pounds.

BOXERCISE your way to Fitness and on Peckham Rye Common.

When: Monday evening
Time: 7pm to 8pm
Location: Enter the common where Barry Road meets Peckham Rye Road.

Casual and 6 week packages available.


For bookings and enquiries,

Please contact Iris on 077 381 78 115 or email info@copiahealtheducation.co.uk

Get Fit, Stay Fit

It's that time of the year again. The days are getting longer, the sun has made its first timid appearance after a very long Winter, and we all start to think about shedding some of those Winter pounds!

So here are a few of my own tips to get fit and stay fit! To all of my current Boxercise clients at East Dulwich, I expect you to follow this while we take a small break. Goodluck and have fun!

 Get some exercise in every day. The recommended amount is 30 minutes continuous cardiovascular activity per day!

How am I going to squeeze that in, I hear you say! We all live busy lives and squeezing in some exercise after a long day can be a challenge! So if your life is really hectic, here are a few suggestions:

- Get off the bus, train or tube a few stops early and walk a brisk pace to work, and from home, or from home, to work...whatever suits!

-Don't just stand there behind everyone else on the escalator, use those stairs and work those legs!

-Start cycling to work a few times a week, maybe even just one day a week! Just make sure you're bike is tuned, the brakes work, you wear visible clothing, a helmet, use bike lights and never pass on the inside of a bus or truck! Just stay safe!

-Exercise in the morning and get it out of the way! It kicks starts your metabolism. 30 to 60 minutes of continious cardiovascular activity that gets you slightly out of breath, such as walking, running, swimming, cycling, aerobics classes, are good options, whatever tickles your fancy!

- Use your own body weight to tone up. Push ups, Squats, Lunges and Sit Ups will keep you toned and in shape. Start off with 3 sets of however many reps you can manage, then slowly increase the number of reps.

-Find a friend and train together. Sometimes it helps to have someone motivate you along!

Goodluck, and see you back at Boxercise on Monday May 9!

2011 Get Fit Resolutions...Come to Boxercise!

BOXERCISE at East Dulwich Community Centre

When: Monday evenings
Time: 7pm to 8pm
Location: East Dulwich Communtiy Centre, Darrell Road

The class is catered to all fitness abilities so come along and give it a go! The casual rate costs £8. If you are keen to continue, there are several options available including a flexi pass and term fees.

The class consists of a warm up which includes practising some of the boxing punches while on the move.
The main part of the class consists of working in pairs using the gloves and focus pads which are provided (you are welcome to bring your own!). Taking it in turns, you practise the different punches, as well as doing push ups, squats, lunges, running, walking, star jumps, and a wide variety of cardio and toning activities.

The class is catered to all fitness abilities and lots of options are given to choose from to suit your fitness levels.

Go check out the testimonials link on this site to find out more about the class and what people are saying!

Numbers are limited, and bookings essential. Please contact 077 381 78 115 or info@copiahealtheducation.co.uk

Merry Christmas and Happy New Year!

As the festive season begins, I'd like to take a moment to wish all my Boxercise clients, both past and present, a very Merry Christmas, and Happy New Year!


May you all stay safe, eat and drink to your heart's content, and be back in 2011 to exercise it off again ; )


Merry Christmas,

Iris

BOXERCISE IS BACK!

BOXERCISE CLASSES are due to resume again...

EAST DULWICH

When: Monday evening
Time: 7.00-8.00pm class only
Where: East Dulwich Community Centre, Darrell Road


For more information, please email info@copiahealtheducation.co.uk

KEEPING FIT OVER THE SUMMER

Dear Boxercise participants,

As the August Summer holidays fast approach, I will be both loving you, and leaving you for a few weeks while I head abroad. But don't despair, you can keep yourself fit and in-shape over the Summer month until I return. Here are my Top 10 Keep Fit Tips for you....

1. Exercise for at least 30 minutes per day. I know it sounds alot, but simple things like walking, running, cycling and swimming is all that is needed.

2. To keep those arms in shape for Boxercise, try some push-ups. You can do them on your knees or toes.
Aim for 3 sets of however many you can start with, e.g. 3 sets of 10. Rest for 60 seconds between each set.

3. Love them or hate them, squats and lunges are great for your legs, and tones up the bum, hip and thighs.
If you are attempting squats, make sure your feet are placed slightly wider than shoulder width apart. Toes are pointing forward. When you squat, stick your bottom out like there is a chair behind you.
If you are attempting lunges, make sure you have both depth and width with your feet positioning so you don't lose your balance. The best way to measure this is to stand with your feet shoulder width apart, then take one leg straight back.
As you lunge down, your knees should be at 90 degrees.

4. Keep the abdominal plank going. It's a great exercise to strengthen your core muscles. You can do them on your toes or your knees. Make sure you keep your body in a long line, keep your bottom in line with your hips, and keep that belly button pulled in. Remember to never arch your lower back.

5. If your focus is on improving your fitness, you need to be breathing heavily when you exercise. Not to the point of collapsing of course, but to a level in which you know you are working hard and pushing your limits in a safe way. You need to get the heart and lungs working beyond their comfort zone.

6. Keep eating lots of fruit and vegetables, and some carbohydrates for energy such as rice, potatoes and pasta.

7. Make sure you warm up before you begin exercising. You need to do something to increase the blood flow to the working muscles to prepare them for exercise. Some light stretches are also recommended.

8. I always like to put the emphasis on stretching at the end of the workout. It helps the body recover and return back to its normal resting state. Stretching will help minimise muscle soreness, break down any lactic acid, and slow down the heart rate.

9. Remember to always exercise at an intensity that feels comfortbale for you

10. Always stop doing something if it gives you any pain, discomfort or doesn't quite feel right.

Goodluck, have a warm and relaxing Summer. See you in September......

BOXERCISE

With the promise of Summer fast approaching, now is the time to get that body fit, toned and looking good for any opportunity to soak up some much needed Sun!

BOXERCISE classes are now running at East Dulwich Community Centre and Hillyfields Park.
Please click on the Boxercise Classes tab for more information.

PERSONAL FITNESS TRAINING is also available, either one to one, or find a friend to join you!

For more information, please email info@copiahealtheducation.co.uk

High Protein versus Low Carbohydrate Diets - The Real Truth About Protein

I've never understood the concept of a high protein versus low carbohdrate diet, and the reasoning behind it, but through all my years of studying nutrition and lecturing on the topic, there are some main facts about protein one really should know:

1. Protein has one primary function in the body, and that is growth and repair! Protein helps form our skin, cells, muscle tissue and body tissue.

2. The two main sources for energy in the body comes from fats and carbohydrates. It is recommended carboyhydrates form 60% of our dietary intake. If one exercises on a regular basis, carboyhydrates are essential to maintain energy supplies within the body.

3. Protein does not provide the body with energy! In fact, it is used as a last resort for energy when there is no more fat or carbohydrates available. The body uses protein when it is in a rather dire state of starvation when it has to break down important body and muscle tissue in order to stay alive! 

4. Protein does help in muscle and tissue repair, so combining both protein and carboyhydrates together in a meal after exercise is a good idea! For example, chicken with rice or potatoes, eggs and toast, tuna and rice and the good ol spaghetti bolognase!

5. Excess intake of protein by the body will simply be excreted. Your body will get rid of what it doesn't need. People who consume excessive protein supplements or eat excessive amounts of protein place a greater strain on their kidneys and liver. It is these two body organs that have the the job of breaking it all down and getting it out!

Breads, cereals, pasta, rice, fruit and vegetables should make the main part of your dietary intake. Protein is also important but should never take priority over carbhydrates.