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, healthier 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

17/09/2026

THE 1-MINUTE WEIGHTED BUTT KICK CHALLENGE!

Another simple-looking exercise that becomes a serious challenge when you add a little resistance! 💪

Strap 2kg ankle weights around your ankles or, if you're stronger and comfortable with the movement, you can work up to 3–4kg.
This time, we're working one leg at a time!

HOW TO DO IT
Stand tall with your feet hip-width apart and your core engaged.

➡️ Shift your weight onto one leg.
➡️ Bend the other knee and drive your heel backwards towards your glutes.
➡️ Bring the foot back down to the floor with control.
➡️ Repeat the movement on the same leg.

Think of it as a single-leg butt kick, but with added resistance from the ankle weight.

Keep your upper body tall and try not to arch your lower back or swing your leg.

Work for 1 minute on one leg, then switch and perform 1 minute on the other leg.

This exercise is great for developing single-leg strength, balance, coordination and lower-body control.

And just like our knee-raise challenge, control is more important than speed!

If you find yourself swinging, leaning forward or losing your balance, reduce the weight. Quality repetitions always win.

YOUR CHALLENGE:
1 minute – RIGHT leg
1 minute – LEFT leg
Can you complete the full 2 minutes while keeping perfect form?

Save this one, give it a try and tag someone who needs to take on the challenge!

CHALLENGE YOUR BODY, STRENGTHEN YOUR MIND!Have you ever finished a really tough workout, hike, or physical challenge and...
16/09/2026

CHALLENGE YOUR BODY, STRENGTHEN YOUR MIND!

Have you ever finished a really tough workout, hike, or physical challenge and thought,

“That was HARD… but I feel AMAZING!”

There’s a reason for that.

When you challenge your body physically, you’re not just building stronger muscles, you’re training your brain too.

Here’s what happens:

🧠 Your brain releases feel-good chemicals that can improve motivation, energy and mood.

💪 You build mental resilience. Every time you push through something difficult, you teach yourself: “I can handle this.”

🔥 Your confidence grows. Completing something you weren't sure you could do gives your brain evidence that you are capable of more than you thought.

🌿 Your stress levels can improve. Regular physical activity helps your body regulate its stress response and can leave you feeling calmer and more balanced.

😊 Your mood gets a boost. Exercise can help reduce stress, anxiety and low mood while improving overall emotional wellbeing.

😩 You learn to tolerate discomfort. That burning feeling, heavy breathing or tired muscles doesn't always mean you need to stop. You learn the difference between being uncomfortable and being in danger

🏆 And then comes the best part, achievement!

There is something incredibly powerful about doing something that is HARD and coming out the other side thinking:

“I DID IT.” ❤️

Every workout isn't just an investment in your physical health.

It's an investment in your mind, confidence, resilience and emotional wellbeing.

So the next time something feels challenging, remember…

You might not just be building a stronger body.
You could be building a stronger mind too!

15/09/2026

THE 1-MINUTE WEIGHTED KNEE RAISE CHALLENGE

Ready to challenge your legs, core and balance? Try this simple exercise with ankle weights and see how long you can maintain good control!

Strap two 2kg ankle weights around your ankles, or, if you're stronger and experienced with weighted exercises, you can work up to 3–4kg.

HOW TO DO IT
Stand tall with your feet hip-width apart and your core engaged.

➡️ Shift your weight onto your left leg.
➡️ Lift your right knee up towards your chest.
➡️ Lower the right foot back to the floor with control.
➡️ Lift the same knee again and repeat.

Think of it as a marching movement, but you're working one leg at a time while keeping the movement controlled.
Perform for 1 minute on one leg, then switch and do 1 minute on the other leg.

This exercise may look simple, but adding ankle weights increases the challenge!

And because you're standing on one leg, you're also challenging your balance, coordination and single-leg stability.

Don't rush it!
Keep your chest tall, engage your core and avoid leaning backwards as you lift the knee.

Remember: the goal isn't to lift the heaviest weight, it's to control every repetition.

THE CHALLENGE:
1 minute RIGHT leg
Switch 1 minute LEFT leg
Can you complete the full 2 minutes without losing control?

Save it. Try it. Challenge a friend.

🥶 WOULD YOU LAST 2 MINUTES IN THE COLD?🧊Cold water therapy isn’t just about braving the cold… it’s about what happens af...
14/09/2026

🥶 WOULD YOU LAST 2 MINUTES IN THE COLD?🧊

Cold water therapy isn’t just about braving the cold… it’s about what happens after you take the plunge.

Here are 5 reasons to give it a try:

❄️ RECOVERY: Helps reduce the feeling of muscle soreness after hard training.

🩸 CIRCULATION: The cold causes blood vessels to constrict, followed by increased blood flow as your body warms back up.

🧠 MENTAL TOUGHNESS: Controlling your breathing and staying calm in the cold is a great way to challenge your mind.

⚡ ENERGY & ALERTNESS: That cold shock can leave you feeling awake, energised and refreshed.

🛡️ IMMUNE SUPPORT: Regular cold exposure may influence the body’s stress response and immune function, helping support overall resilience.

And the best part? **You don't have to be a Fighting Fit member!** 🙌

COLD WATER THERAPY AT FIGHTING FIT

Non-members: Rs 1,200/session
Members: Rs 950/session

10-SESSION PACKAGE
Non-members: Rs 9,500
Members: Rs 7,500

Whether you're training hard, looking for recovery, or simply want to challenge yourself…

🥶 ARE YOU READY TO TAKE THE PLUNGE?

📲 Message us to book your session!

11/09/2026

BICEP CURL TO LATERAL BICEP CURL

Why do just one movement when you can challenge more muscles and improve your control at the same time?

In this exercise, we combine a bicep curl with a lateral bicep curl.

This creates a great upper-body exercise that challenges not only your arms but also your shoulders and stabilising muscles.

What muscles are working?
Biceps – the main muscles working as you curl the dumbbell upwards.
Shoulders (deltoids) – especially as you control the arm and move it out to the side.
Forearms and grip muscles – working to hold and control the dumbbell throughout the movement.
Core muscles – helping you stay stable and prevent your body from twisting or swinging.

Why is this a great exercise?
This movement is fantastic because it works on strength, coordination and control all at the same time!

Rather than simply lifting the weight, you need to control the dumbbell throughout the entire movement.

It also helps improve shoulder stability and functional upper-body strength, while challenging your muscles in a slightly different way.

The key is not how heavy you lift, it’s how well you control the movement!

Add this one to your next upper-body workout and feel those arms and shoulders working!

10/09/2026

BICEP CURL → REVERSE CURL
Here’s a simple way to make your classic bicep curl a little more challenging and work your arms from a different angle!

Start with a traditional bicep curl. Keep your palms facing forwards (supinated grip) and curl the dumbbells up towards your shoulders.

On the way up: Perform a standard supinated bicep curl, which primarily targets the biceps brachii.

At the top: Rotate your hands so that your palms are facing down into a pronated grip.

On the way down: Slowly lower the weights using a reverse curl.
This changes the emphasis towards the brachialis and brachioradialis, while your biceps still contribute to controlling the movement.

Why is this exercise so good?
You’re combining two different grips and movement patterns in one exercise, which gives your arms a more complete challenge.

And don't forget the eccentric phase, the controlled lowering of the weight.

Don't just let the dumbbells drop! Slowing down the downward movement increases the time your muscles are under tension and makes a relatively simple exercise much more challenging.

Sometimes a small change in grip can make a big difference to your workout!

Give this variation a try in your next arm session and feel the difference!

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.

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