Instinct Boxing & Fitness

"I don't have time."
That's the real reason you haven't messaged us yet not the excuse, the actual reason.

The kids are back at school.
Summer's over.
Your week's about to take shape again.

Two people who thought exactly the same thing:

Darren works rotating day and night shifts the kind of schedule that makes "just fit in a workout" feel genuinely impossible. He didn't find more hours in the day. He found structure that worked around his shifts, not against them. Stronger, fitter, calmer under pressure now and he's even got his own son into it.

Steph is a busy mum working full time, juggling everything her daughter needs before her own. "I never imagined that being a busy mum and working full time, I would be able to achieve the fitness and figure I have in such a short period of time."

Neither of them found more time.

They found somewhere that worked with the time they actually had.

If you're telling yourself you'll sort this out "once things calm down" they probably won't.

This is the moment to build something in, not wait for a quieter one that isn't coming.

DM us today "Back To School" or tap the link in bio tell us your week, and we'll find the 45 minutes that actually fits it.

We Are In Your Corner. 🥊

She used to avoid clothes that felt exposing.

Not because of a number on a scale. Because of how exposed they made her feel.

Nerice came to Instinct with one goal in mind: to feel confident, happy and proud on her wedding day. Working a high-pressure job in a school, she needed somewhere to switch off, laugh, and focus on herself for once even just for an hour.

Since joining, she's lost body fat and inches around her waist, and gained real muscle.

But that's not the biggest change.

The biggest change is that she stopped hiding.

Arms out. Midsection out. Legs out. No longer working out what she could get away with covering up.

It was never really about wedding weight.

It's proving to herself, week after week, that she's capable of more than she ever believed.

"The real change wasn't visible on a scale. It's wearing what I want, without worrying what anyone thinks."

Confidence isn't something you wait to feel before you start.

It's something you build, one session at a time.

Your turn could be next. 🥊

We Are In Your Corner.

Do you feel overwhelmed by life?

Like mentally, you just can’t catch a break?

When you’re carrying stress, anxiety or past trauma, every little thing gets added to the pile.

Kids need something.
Work is chaotic.
Food isn’t sorted.
Traffic. Shopping. Jobs at home.

Suddenly everything feels like a 10/10 problem.

You end up constantly reacting, rushing and fighting fires.

That’s something people massively underestimate about training.

Yes, you can get stronger, fitter, lose weight or learn boxing.

But you’re also building:

Structure. Routine. Habits.

You train at set times.
Your food improves.
You sleep better.
You have more energy.
You become more consistent.

Pre Instinct Mikey described it:
“Sleeping better and getting up in the mornings on days off… more productive at home, getting jobs done instead of sat scrolling on the phone.”

And slowly, that changes how you operate outside the gym too.

You change your mindset so you can grow mentally.

Life will still be stressful.
The kids will still test you.
Traffic will still be traffic.

But you become less reactive and more deliberate.

You start asking:

What can I control?
How do I want to respond?
What do I do next?

That’s a leadership mindset.

The gym gives you somewhere to practise it.

Patience. Discipline. Staying calm under pressure. Showing up when motivation disappears.

Post Instinct Mikey described it:
“Huge improvement in my mood and mental health, which has given me a second wind at work.”

Exercise doesn’t remove life’s problems.

But it can change the grip they have over you.

Training doesn’t stop life throwing punches.
It teaches you how to stop every punch knocking you off balance.

🥊 We Are In Your Corner.

Have you ever started a programme and given up? Joined a gym and never actually turned up?

Katie thought exactly that. She'd done it before every single time.

It took Katie 26 days just to walk through our door.
She'd tried before. Every time, she quit within a week. So she wasn't expecting this time to be any different.
Instead, she found herself wanting to come back. Wanting to lift more. Wanting to push further.
11 months in: 1.5 stone lighter, dress resized twice, and

— in her own words — "for the first time in a long time, I genuinely feel comfortable in my own skin."
18 months in: she got married as the strongest, most confident version of herself.
"The coaches at Instinct have played a huge part in that journey."

This is what consistency actually looks like. Not perfect. Not fast. Just showing up.
Your turn could be next.
Link in bio.

👰🥊

If you’ve ever looked at yourself and thought, “I just want to feel like me again,” read this:

Mikey didn’t start because he wanted to become a completely different person.

He wanted his old self back.
He’d lost his routine.
Motivation was low.

He was snoozing alarms, sleeping half his days off away, leaving everything until the last minute and constantly feeling stressed, tired and fed up.

He knew what he should be doing.

The difficult part was actually getting himself to do it consistently.

Then he started our 6 Week Challenge.

And one of the biggest battles wasn’t even the training.

It was what was happening in his head.

After being really strict with his nutrition at the start, he had a week where things weren’t quite as structured.

He was still training.
Still eating well.
Still making better choices.
But because he wasn’t following everything 100%, he told me:

“In my head it feels like I’m slipping.”

Sound familiar?

That all-or-nothing voice that says:

“I’ve messed it up.”
“I’m going backwards.”
“I’ll never stick to this.”
But feelings aren’t always facts.

We checked his progress.
108.4kg → 105.8kg
27.1kg → 24.9kg body fat
25% → 23.5% body fat
53.5kg → 54kg muscle mass.

He was progressing even while convincing himself he wasn’t.

And the physical results were only part of it.

He told us his mood, focus and productivity had massively improved.

He was getting up earlier.
Feeling less lethargic.
Getting more done at home.
Feeling more focused at work his colleagues were noticing the difference.

And training, something he thought would be difficult to get back into, started giving him the structure he’d been missing.

That’s what I want people to understand about changing your life.

You don’t need six perfect weeks.
You don’t need endless motivation.
And you definitely don’t need to have everything sorted before you start.

Sometimes you just need somewhere to begin, people around you keeping you accountable, and enough consistency to start recognising yourself again.

Mikey’s transformation isn’t simply 2.6kg lost.
It’s getting his routine back.
His energy back.
His confidence back.
And most importantly starting to feel like himself again.

Curious about Instinct but Not sure if a gym like this is for you?

Justin waited years to take the first step he always believed you had to already be fit to go to the gym.

Then his fitness started declining.
Energy dropping.
Niggles in his knees, back and shoulders.

That's when he finally gave Instinct a go.
Now he calls it one of the best decisions he's ever made.

Justin says
"The atmosphere and the people are my favourite part. It's friendly, it's not overcrowded, it's not showy offy, just real nice people."
"You'll probably hate the first few sessions. But stick with it you'll learn to love it just like I did." 👊

Looking for a gym that doesn't feel like a gym?

Your turn could be next.

DM us “JUSTIN” 🦿
If your fitness has started declining, your energy is dropping, or aches and pains are making you feel like you're not quite yourself anymore, and you’re thinking, “That sounds like the kind of gym I’ve been looking for,” send us JUSTIN.

We’ll show you how Justin got started and help you take that first step too

🔥 6-WEEK TRANSFORMATION CHALLENGE SHOUT OUT: DAWN 🔥

What an outstanding 6 weeks for Dawn! 👏🔥

Dawn has completed her 6-Week Transformation Challenge, and while the physical results are incredible, her story is about so much more than numbers.

Dawn joined us in her 50s alongside her friend Ally, Dawn having recently gone through a divorce.

After years of putting other people first, she reached a point where she decided:

“I want to feel like myself again.”

And that decision was the beginning.

Not a promise to become a completely different person.

Not an extreme diet.

Just a decision to start putting herself first again.

To turn up.
To train.
To make better choices.

To keep going, even when the changes weren't immediately obvious.

And now, 6 weeks later, look at what she's achieved. 🔥

🔥 Body Fat Mass: 12.1kg down
💪 Lean Muscle Mass: 12.3kg gained
⚖️ Body Weight: 2.3lbs down
🔥 Subcutaneous Fat: 9.8kg down
❤️ Visceral Fat: 14 → 8

Absolutely incredible. 🤯

And that's why Dawn is holding a 12.5kg dumbbell in this photo.

Because sometimes it's difficult to truly appreciate what a number means until you can physically hold it in your hands.

But for us, the most impressive part isn't what Dawn has lost.

It's what she's found again.

Confidence.
Consistency.
Strength.
Reduced Stress.

And hopefully, a little more of that person she told us she wanted to feel like again. ❤️

Dawn, you've spent years putting other people first.

This time, you chose you.
And you've absolutely smashed it.
Be proud of yourself.
You've earned every bit of this progress. 👏🔥

We are in your corner. 🥊

Congratulations Becky & Steve Gabell ❤️

Wishing you both an amazing wedding day and a lifetime of happiness together.

It’s been brilliant seeing the commitment, hard work, and positivity you’ve both brought to Instinct. Watching you grow stronger, fitter, and more confident has been a privilege, but today is about celebrating a much bigger milestone.

We hope you had the best day, enjoy every moment, and make some incredible memories together.

From everyone at Instinct, we’re wishing you both all the happiness in the world. 🥂❤️

WE ARE IN YOUR CORNER — INSTINCT

Year 1: Steph. 🩷

Steph joined Instinct because she wanted to change, rebuild her confidence, and set a better example for her daughter.

Twelve months later, she'd lost over 20kg, built strength and muscle, found confidence she never thought she had, and discovered a place where she truly belonged.

More importantly, she found a passion for helping others believe in themselves and proving that change is possible.

Today, she's one of our Transformation Coaches, using her own journey to inspire and support others as they begin theirs.

Year 2: Katie. 🩷

When Katie first joined Instinct, she spent 14 days sitting in the car park, too anxious to come inside.

She didn't think the gym was for her, and the nerves almost stopped her before she even began.

When she finally walked through our doors, she wasn't just trying to lose weight. She was preparing for her wedding. She wanted to walk down the aisle feeling confident.

Twelve months later, she'd transformed far more than her fitness. She celebrated her wedding day feeling stronger, healthier, happier, and more confident than ever.

Year 3...

Whose story will we be telling next?

Right now, someone is sitting outside a gym wondering if they belong.

Someone is putting off getting started because they don't feel fit enough.

Someone is waiting for the "right time."

Steph was that person.

Katie was that person.

Next year...

Will it be you? 🥊🩷