It has been a huge fight preparation for Rohan Murdock and his Coach, Chris Carden. No stone left unturned, breaking through physical and mental barriers and stepping outside comfort zones.
This is the first time since Rohan fought in Manchester in 2021, that he is back on the Big Stage on what will be a very huge card. Roh will right on the undercard for Tszyu V Harrison with a Regional Title and a Top 15 World Ranking on the line.
Life should be about balance, this should be something we aspire to at any time of year. It is almost a cliché, but to live a full life, we need to really focus on this detail of our lives so that we can be the best for ourselves (and therefore others) in all that we do.
We don’t mean just work-life balance but balance in all areas. Obviously as a fitness/training club we advocate physical development and fitness. However, as owners and trainers we are acutely aware that as human beings we need to develop in other areas to be healthy, mindful and happy.
“Getting in balance is not so much about adopting new strategies to change your behaviors, as it is about realigning yourself in all of your thoughts so as to create a balance between what you desire and how you conduct your life on a daily basis.” Wayne Dyer, Being in Balance Inspirational Thoughts
From a physical perspective, boxing has many benefits, however, it is one of the sports that helps us mentally to some degree by helping us to release stress and frustration in a safe & fun environment. Fitness should encompass more than just cardio-vascular and strength training. Overall fitness should include flexibility, agility, coordination, balance and muscular endurance.
But, as we know physical fitness is only one aspect of our total well-being.
We need rest, eat well, we need to quiet the mind, we need to recover, keep learning, have fun, spend quality time with our family/friends and have periods away from our usual routines.
Balance is a feeling derived from being whole and complete; it’s a sense of harmony. It is essential to maintaining quality in life and work. – Joshua Osenga, 12 years a Cubicle Slave
It can seem daunting to feel like we have to include all these factors in our schedules at any one time, but you can take small steps to finding your balance, bearing in mind that this is different for every person. Including a rest period, scheduled time away from work, meditation/journaling or adding a fun activity to your week can all help towards equilibrium and then this in turn will help boost your productivity, reduce stress levels, and help you feel satisfied and even peaceful within yourself.
When we feel centred, we have greater capacity to deal with life. Focus on what is important to you, take one day and one moment at a time.
Wishing you and your loved ones the best for 2023.
What will you do this year to be more true to yourself?
Why Choose Platinum Fitness Classes for your workout session?
Our Platinum Fitness Classes are designed to help you get fit and stay fit. These classes incorporate a full body workout and are high intensity to get you strong and fit in a shorter period of time.
You will workout your legs, core, back, shoulders, arms, chest and get your heart pumping. Boxing is also known to help relieve stress – it is a good (safe) way to get out some aggression and frustration.
The classes allow for all levels of fitness. You are always presented with an option if a particular exercise does not suit you and you control the level and intensity in which you train. The harder you work, the more results you will achieve.
Some of the benefits you will attain are:
Improved balance.
Better posture.
Strong upper- body and abdominals.
Increased endurance.
Increased alertness.
Enhanced mood.
Improved hand-eye coordination
Core strength and stability
You will feel thoroughly worked out after a Platinum Fitness Class. While this class is a serious calorie burner, you will also burn fat due to the type of training provided and you will feel amazing. If getting fitter, stronger and having a leaner physique is your goal, come and try a class today!
And the rule of thumb is….if you are good most of the time, you can be naughty some of the time. After all, it’s your good habits that matter in the long term.
Exercise is always good for the soul – and over the festive season it can reduce your chances of gaining weight and keep you energised. Don’t negate all the progress you have made during the year. Staying active while on holidays can be fun because you usually have time to do different things – go for a hike, a bike ride, try that fitness class you have never been to, or head to the beach for a sunset walk.
Alcohol consumption usually increases over the Christmas/New Year period. Remember that alcohol provides calories but zero nutrition. Enjoy yourself of course but try to have fewer alcoholic drinks and have lots of H2O in between.
I love Christmas food – turkey, ham, potatoes, Christmas pudding with custard, mince pies ….and yes, I do indulge but I keep the days I eat more to a minimum. You can maintain healthy food choices right up till Christmas Eve and then have healthy days in between the celebrations. Try to keep your count of hangovers and food coma days down. It will be easier to get back on track post-Christmas.
Most of us actually know what we should do – drink in moderation, stay active, get enough sleep, drink lots of water and eat smaller amounts of everything.
It’s been a really tough couple of years the world over so we should be with our family and friends and celebrate life. Just stay focused on your goals and meet 2022 with health, fitness and happiness.
We look forward to seeing you all back in the gym on 4th Jan 2022.
I’ve written about this before, but I cannot speak enough about the advantages of boxing for fitness. Any form of exercise is beneficial to the body and the mind, and I commend anyone who has a regular exercise routine. However, whether you are training to fight or have a more casual involvement, the physical and mental benefits of boxing are evident to anyone who puts on a pair of boxing gloves.
Our members would testament to boxing helping with decreasing stress. This is particularly important in the world we live in today. Any form of exercise can help with the release of endorphins, but boxing can help relieve pent up emotions and frustration. Punching a bag definitely helps release tension. As boxing is an intense workout, there is little time to concentrate on anything outside the gym and this helps clear the mind of worry and stress. And a result, you also get a better night’s sleep.
One of the most wonderful benefits of boxing is that you join a community. Our members are really an extension of our family. Boxing teaches you so much about discipline and dealing with life. Our team is always there to celebrate the wins with you and pick you up when you’re down. And wins can mean losing weight, getting stronger or winning your first fight (or 20th).
Boxing uses just about every muscle in the body and if you attend a boxfit class, you are likely to use every single muscle during training. This means over time, and if you eat right, you will see an increase in muscle mass and definition. Most people would agree that boxers generally have very lean body’s – unless you are a heavyweight of course! Having said that, even heavy weights need stamina and endurance. The high intensity nature of boxing training will increase your endurance and over time you will be able to work out harder and longer. And this will benefit you outside the gym. You will have more energy, more vitality and a stronger metabolism which will also help as you get older.
Bottom Line:
When we box, we fire up the heart and the lungs, we build stamina, we improve strength, help decrease fat, increase muscle and release stress. This helps us sleep better, have more positive mental attitudes and just generally increases our well-being. Boxing will get you in shape in no time and if you are already fit, it will keep you lean and strong. And it is an amazing way to get rid of pent-up rage.
Another Great night at the office with Jessica Retallack getting a First Round Knock Out and Rohan Murdock beating the number 11 world ranked opponent via Unanimous Decision – 99/91 twice and 100/90 , plenty to work on next year but for now thats a wrap for 2018 ! Thanks to the crew at DDP Sports Management for their support, the best manager in the business Mike Altamura, the whole crew at Platinum Boxing Club and our sponsors for making all this possible.
Murdock (24-1-0) is now ranked number 4 in the world by the WBO.
Rohan Murdock beats world number 11 Rolando Mansilla
Jessica Retallack wins by 1st Round KO
“The hero and the coward both feel the same thing, but the hero uses his fear, projects it onto his opponent, while the coward runs. It’s the same thing, fear, but it’s what you do with it that matters.” – Legendary trainer, Cus D’Amato
To lose weight : Calories OUT > (greater than) Calories In
To maintain weight: Calories OUT = (equal to) Calories IN
To gain weight: Calories IN > (greater than) Calories OUT
“The most important thing I want to get across is that maintaining weight loss is just hard. It takes a dedication to exercise and eating right most of the time.” Trisha Yearwood
The equation is simple, in practice much more challenging. But, it is possible. Never give up on your goals or the person you dream to be. Health is really Wealth.
“It’s about having an active lifestyle, staying healthy, and making the right decisions. Life is about balance. Not everybody wants to run a marathon, but we could all start working out and being active, whether you walk to work or take an extra flight of stairs.” Apolo Ohno
Part of our decisions include what we eat, how often we eat and how much we exercise. Nutrition for life is really what it is about. And a combination of regular exercise and healthy eating assists in long term weight management and weight loss, particularly as we get older.
Many people start an exercise regime in order to kick start their weight loss however, without a change in eating patterns, they may become fitter but not necessarily healthier, and the scales may not show any improvement. Alcohol intake and excess saturated fat, sugar, preservatives and carbohydrate intake are particular issues when it comes to weight loss.
To lose weight the equation is simple. Calories Out > Calories In. So, basically you need to burn more energy than you are consuming. Anyone who has embarked on a weight loss program knows how difficult this seemingly easy equation actually is in practice.
Here’s a visual representation on why it’s so hard to out exercise a poor diet.
HUFFPOST AUSTRALIA (approximate values only)
The reverse is also true, not eating enough of the right foods and restricting caloric intake can also affect your exercise program and therefore, weight loss. If you don’t eat enough, your metabolism will slow down as the body goes into ‘protection mode’ to sustain itself. This could result in lethargy and a lack of energy to exercise. The overall affect can be no (or very slow) weight loss.
It isn’t just about losing weight either, it is about building lean body mass. “Lean mass requires more energy for your body to sustain than fat, so it also offers a metabolic boost — making weight management easier”. Lean Body Mass Diet, ANDREA CESPEDES
Maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.
It is quite common for people to say “I am training so hard but not losing any weight”. In some instances, depending on how bad their diet is, a person may even continue to gain weight at a slower rate. As soon as you start discussing their eating, it becomes apparent why.
Most people are not professional athletes nor aspire to be so it is unrealistic to suggest junk food is cut out completely. The 80/20 Rule is always a good guide to living. If you’re good 80% of the time, you can be ‘bad’ 20% of the time. Eat clean and enjoy that glass of wine or molten chocolate mud cake occasionally.
80/20 Rule of Thumb
Life is about balance. You can always exercise and not change your diet, or change your eating patterns without exercising. Either will have an impact on your body, however, a healthy combination of both will give the best long term results.
