Wrapping Hands

I read an article in a well know daily newspaper by Frank Warren about the need to wrap hands properly. While in the column it stated amateur boxers are allowed to wear hand wraps that are 2 meters long, this is incorrect and when you fight as an amateur you are only allowed to wear 2.5m adidas aba handwraps and as the article say’s with just two inches of zinc oxide tape to secure your wraps at your wrists. This is the rules and why it does seem inefficient the protection afforded to an amateur boxers hands with aiba gloves is immense, especially when compared to a professional boxers with pro style contest gloves like the punchers style cleto reyes which favour punch power over protection is immense. The fact that an amateur boxer is hitting a nicely padded aiba headguard and not a head also helps no end.

When an amateur boxer trains they should be looking after the tools of the trade to a much greater extent, I understand that you will have a more padded sparring glove on, but you will often work for a longer period of time than you will in a fight and throw many more punches on pad’s , punchbags and during sparring, than you will during you’re boxing bout. Why the boxing Board of Control advice on wrapping hands procedures and rules, amateur boxing needs to do more to help protect hands.

As Frank Warren said and you can read the full column here “The fists essentially serve as the tools of the trade to the prizefighter and every precaution must be taken to safeguard them. Too often, the damage can be traced to the formative stages of the boxer’s amateur career where the youngsters hands are wrapped either by willing but untutored volunteer coaches or, more commonly, by the young boxer themselves.”

Hopefully this is something that the ABA will pick up on, not every one can afford the sort of hand repair procedures that stars such as David Price, Tony Bellew, Tony Jeffries, all three Smith brothers (Paul, Stephen and Liam), Joey Selkirk, Kal Yafai and Bradley Saunders have had done. So preventing and limiting hand damage is vital. We always recommend boxer’s wrap there hands well and seeking advice from expert boxing hand wrappers. Using Zinc oxide tape and gauze bandages is essential.

At www.sugarrays.co.uk we sell the largest range of tape and gauze available from any boxing store and sell a BBBoC approved hand wrap kit and BBBoC Pro Wrap Gauze that Dean Powell helped to design and endorse. Dean is an expert at wrapping hands and will often will take up to half an hour to meticulously wrap a fighter’s hands. He went to First Aid 4Sport with an idea of a wrap that does not stretch length way’s but does in width, this is great in sports like that require padding to be applied to the hands, this allows a fairly rigid bandage to hold the hand bones in place but allows the fingers to move up and down.

If the hands are the tool to your trade as a professional boxer, then I dare say you are following the old adage to look after them, but remember if you are an amateur boxer with aspirations of turning professional or a long amateur career, start wrapping your hands now. Undergloves should only be used for light work, beginners and casual trainers. If your serious about boxing use handwraps and tape or better still gauze, padding and tape.

Is Boxing Behind The Times on Hydration?

I was watching the Australian open and the great length’s that the Players took to avoid dehydration to compete to the best of their body’s ability for a substained period. There is no doubt in my mind that Murray and Novak Djokovic avoid cramps and performance drop because of the lengths Tennis players go to rehydrate properly and to have the best supplement programme to aid there natural nutrition diet.

I am sure one thing we will all agree is that there is not many sports that match the gruelling conditioning needed in Boxing and few if any that surpass it. 12 Rounds of boxing is the ultimate test of two evenly matched people at the same weight giving it there all. If you have an off day in Football or Rugby you can be subbed or rely on your team in Boxing you can’t have an off day. So every advantage counts right? You have got to be as fit and strong in the ring as you possibly be, peak at the right time. So it suprises me still the amount of Boxers that take none or very little in the way of supplement products. It makes sense doesn’t it, when you step into that squared circle you need to be sure that you have trained as hard as you could of done and why many people are doing this, without supplementing your diet are you missing out on an extra edge?

Dehydration can lead to poor performance when exercising. If you want to make it to the end of your training session in the best possible condition and with the maximum training benefit, you need to be thinking of drinking long before you feel thirsty.

Even slight dehydration, such as a 1-2% loss in body weight (or 640-1600ml of sweat lost in an 80kg fighter) can have up to a 20% negative effect on performance, according to research. A loss of just 2% in your body weight may affect your ability to exercise; a 4% loss can cause exhaustion. If you’re competing, for every 1% drop in body weight there’s about a 5% drop in performance.

If you’re performing high intensity exercise, a sweating rate may be between 1-2.5 litres per hour when it’s hot. While it’s not really realistic to consume more than a litre per hour, it’s best to minimize dehydration as much as possible and this is where Sports Fuel Comes in. I mean you wouldn’t fill a high end sports car with the wrong fuel so don’t do it to your body!

Drinking Water on its own is a poor rehydrator because it dilutes the concentration of sodium too much in the blood, reducing thirst before you are truly hydrated and affecting cell function. Your drink is not just about hydration though, you need carbohydrates important in maintaining exercise and sport performance. Electrolytes that promotes proper rehydration and other key nutrients. All essential for maintaining exercise and sport performance.

Sports drinks can be split into three major types:

Isotonic sports drinks contain similar concentrations of salt and sugar as in the human body. Hydration & Energy. For standard intensity exercise and racing

Hypertonic sports drinks contain a higher concentration of salt and sugar than the human body. Boost Energy, for short intensity and interval sessions

Hypotonic sports drinks contain a lower concentration of salt and sugar than the human body. Max. Hydration. For hot condition or low intensity exercise

In our opinion from all sports drinks available on the market Nectar, tastes the best and offers regular users of energy products the latest nutritional science in a format that makes drinks fast, clean and precisely. They specialise in making products that taste good and Nectar Fuel Systems can make a Hypotonic, Isotonic or Hypertonic sports drink from one product. Fast, clean and precise. No more messy powders to mix. Simply Choose your Race fuel 1 pump = Hypotonic. 2 pumps = Isotonic. 3 pumps = Hypertonic.

So don’t waste your workout performing below par, Rehydrate properly and see what it can do for your workout!

J Starsky

Weight Loss Tips

Weight Loss Tips

In this section we will help to explain the best way to maximize the use of the sweat suit and give you a 10 step plan to successful long term weight loss.

It has been proven that crash diets can help you lose weight quickly but most dieters do become a victim of the yo-yo effect. Some of these diets are also unhealthy and dangerous. Studies have proven that yo-yo dieting can actually result in more weight being put on once the person comes off the diet and each time they diet the weight becomes harder to lose.

There is no great secret to gaining and maintaining a healthy balanced weight:


The only way long term weight loss can be achieved is through a change in your lifestyle. Here at sugarrays.co.uk.co.uk we can offer certain products to aid your weight loss but ultimately its down to your own personal motivation.

The most important rule to remember is to ensure your calorie intake is less than the amount of calories you are expending.

The sweat suit is a vital tool in the battle against the calories!

10 steps to weight loss

1 Set a goal for yourself and get real about achieving it.
You need to set a goal of how much body fat you want to lose and please be realistic. It needs to be specific and written down. If losing body fat is what you want to do, you must be willing to achieve it at all costs. A simple and realistic aim could be to lose 1 to 3 pounds a week.

So step 1 is to stop dreaming and start doing. Tell yourself you are going to achieve your goal no matter what. Write down what you want to achieve and then go for it!

2 Start a regular exercise programme and stick with it.
You need to look at doing intensive cardiovascular workouts (average 30 minutes) 3-4 times a week. With all exercise programs you will need to use the sweat suit to maximize your calorie burning.

Cardiovascular training increases your metabolic rate so that the rest of the day you will burn off more calories. Remember cardiovascular training is where the majority of the calorie burning takes place. This is why the sweat suit is so important in aiding weight loss. Remember the sauna effect that the sweat suit creates during exercise will increase the bodys temperature therefore increasing your calorie expenditure.

Intensive weight training is also key to long term weight loss. Weight training has a more long term aspect to burning fat. When you add muscle to your frame your body has to expend more energy (burn more calories) to maintain that muscle. So when you are at rest, even sleeping the more lean muscle mass you have, the more calories you will expend.

Always remember to consult a doctor before performing any physical activity and always drink plenty of fluids during activity

3 Sneak in extra exercise in addition to your regular programme.
Instead of a 30 minute cardio session, do 2, 15 minute sessions.

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15 minute cardio session first thing in the morning and another session later in the afternoon or early evening. Always remember to wear your sweat suit!

Research has shown that compared with subjects that did a 30 minute cardio session, those that did 2, 15 minute sessions burned twice as many calories. Make each 15 minute session still very intense, which is easier to do if you are going 15 minutes.

Also you should encourage routine day to day exercise in to your lifestyle. Simple things like parking at the far end of the car park and walk; take the stairs instead of the elevator these can all add up at the end of the day for calorie expenditure.

4 Eat 5-6 (or more) small meals a day.
This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently.

Eating one or two larger meals will actually cause your body’s metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defence mechanism.

Make each meal consist of higher protein (builds muscle) 40-50% of calorie intake, moderate carbohydrates (fuel for the body) 40-50% of calorie intake and low fat (energy and protection) 10-15% of calorie intake.

5 Choose foods that you like.
Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn’t have to mean eating dull.

6 Drink water as often as you can.
Water is used in every single physiological process your body undergoes.

It’s importance cannot be stated enough, especially when it comes to fat-loss and fitness training. Try to drink 3-4 litres of water a day. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.

Keep a bottle wherever you spend most of your day, at your desk at work, in your car, etc. Remember whilst exercising especially when wearing the sweat suit to drink plenty of fluids.

Dehydration can lead to poor performance when exercising. A poor performance in your workout will lead to less calories being burned.

7 Plan ahead.
Keep the fridge stocked with healthful food and you’ll be less likely to run out for high-calorie, high-fat junk food.

8 Keep a food diary with your calorie intake and expenditure.
This will help you pinpoint where you can improve your diet.

You need to figure out your daily calorie intake and reduce it. The only effective way to long term fat reduction is to ensure your calorie intake is less than the amount of calories you are expending. UK Department of Health Estimated Average Requirements (EAR) is a daily calorie intake of 1940 calories per day for women and 2550 for men. Since most adults in the UK lead a sedentary lifestyle, these figures apply to adults with low activity levels.

It’s difficult to place a number on how much below your consumption you should go, because everyone is different. A good place to start would be 150-200 calories below your calorie maintenance levels. Then continue to observe the effects in the mirror to determine if this number needs to be changed. If you continue to see no results, try reducing your energy consumption to 300 calories below your energy output.

9 Snack times.
Once you discover your favourite snack time, be sure to have plenty of healthful options available.

Snack on fruit and vegetables in between meals instead of high fat and/or sugary snacks like biscuits, crisps or chocolate. Aim for around one third of your diet to be fruit and vegetables; aim to eat around 5 portions each day.

If you skip breakfast you are likely to be very hungry by mid-morning and tempted to snack. It is better to have breakfast and a small snack of fruit later on.

10 Give it your best shot.
Losing weight for long term results is tough, there is no easy way. As mentioned before a change in your lifestyle is the key. But there are ways to get the best results.

Eating sensibly is down to you but at www.sugarrays.co.uk we can help to ensure you get the most out of your exercise workouts. By wearing the sweat suit when you train you will increase the calorie expenditure therefore helping reach that goal of expending more calories than taking in leading to weight loss.

We wish you all the best. If there is any other advice you need on weight loss or the sweat suit please feel free to email us at info@sugarrays.co.uk


Great site for skipping rope jump and skipping rope techniques. The site features information on the best rope brands available, skipping techniques to help teach you new moves, videos of the great’s skipping, types of ropes available and what type of training they are best for, advice on warm up, rope length etc. It’s a social site so you can message and set up feeds to your blog’s and websites and let www.speedrope.co.uk what else you want to see. They will be adding 1-2 skipping techniques a week so keep checking back or as they say Jump In…….


History Of Skipping

The first evidence of people skipping can be seen in medieval paintings where children roll hoops and jump rope down the cobblestone streets of Europe. Although, the exact origin of jump rope activity is unclear. Some evidence suggest jump roping started in ancient China; however, the Western versions probably originated from 1600 A.D. Egypt. Skipping spread through Europe to the Netherlands, and eventually to North America. In the early 1940s and 1950s, jump rope became tremendously popular, and many children in inner cities used jumping rope as a form of play. It only required a rope, and anyone could play


Great as a serious exercise work out, not just for boxers but for the keep fit and training fan. Using a skipping rope is an excellent aid for cardio exercise. It conditions the heart and tones muscles in your legs, shoulders, chest and forearms. Every jump combines coordination, balance, rhythm and endurance. Skipping ropes are great value for money, and you won’t get many better workouts for the cost of a skipping rope, as well as improve your fitness it will improve your coordination, jumping height and footwork. Great for all types of sport.

Types of Rope

Speed ropes, although light in weight, are stable & fast turning for working on footwork skills and speed skipping.

Beaded Ropes is more visible & ‘audible’, compared to normal speed ropes, which makes it easier to time your jumps. Will not help improve footwork or hand speed.

Leather Ropes are stable and slightly heavier and slower turning for a steady stamina workout. Not usually adjustable in length, or suitable for working on footwork speed and skills.

Weighted Ropes, Leather Ropes weighted on the handles to make you work harder when skipping. Not usually adjustable in length, or suitable for working on footwork speed and skills.

Wire Ropes are very fast turning, but can break easy. Used for speed jumping not advanced jumping or skipping. Pose a bigger risk of injury.

Important Advice

• Set your rope to the correct length (Diagram Below)
• Always wear training/running shoes when exercising
• Always warm up before you skip
• Start slowly – Stop if you feel any discomfort
• Begin by learning the basic, two foot bounce
• Learning takes time – practice is important

Setting your correct length of rope


• Adjust rope length so that handles reach your armpits
• Tie a knot below each handle to shorten and balance
• Elbows should be tight by your side and at 90 degree angle leaving your forearms parallel to the floor.

You can adjust the length of many ropes, people often tie knots in ropes to get them to the right length if they are in a hurry, we recommend you adjust the length of the rope as instructed rather than tie knots as this affects the swing of the rope.

Sizing Guideline

Under 5ft Rope Length Required 7ft (Rare) May have to tie rope up or get adjustable rope.
Under 5ft 4″ 8ft
Under 5ft 11″ 9ft
Under 6ft 6″10ft

The Basic Skipping Technique

Basic Bounce Step

• Jump only high enough to clear the rope (one inch) and land lightly on the balls of your feet.

Alternate Foot Step

• Swing rope around and jump over it with one foot. Now, swing rope around again and jump over it with the alternate foot.
• Continue alternating feet (lifting knees slightly as if jogging in place).
• Do not kick feet back. It will cause them to catch on the rope.


• Keep your elbows tucked in nice and tight, turning the rope from your wrist and forearms
• Try to keep your back straight, with knees slightly bent. Try to not lean forward or skip slowly, so you catch your feet less
• If you are starting off lift your feet 1-2 ” from the floor.
• Try and keep the rope straight and skip at teh same pace.
• If you are just starting out jump rope training even if you are quite fit, start slowly. Jump for 1-2 minutes and rest, you can use this time to stretch out and reduce the risk of strains. Skipping for 1 Minute and 2 minutes rest will help build your skipping stamina up slowly without any setbacks. Skipping increases your heart rate rapidly, if you lose your breath i.e can’t speak a sentance slow down. As your fitness levels increase so can your work out plan
• Make sure your are wearing suitable footware, such as cross trainers

The Warm-Up and Cool Down

During physical training, the physiological systems of the body are working to adapt to exercise-induced stress. Therefore it is vital to warm up properly in preparation for the increased energy demands which muscles and related systems have to cope with during exercise. Warm-up decreases the chances of injury by raising the muscles temperature, increasing the blood flow and by stretching muscles, ligaments and connective tissue: improves physical efficency and prepares the body for work by raising the heart, metabolic and respiratrory rates.

As skipping mainly involves leg work, this is the focus of the stretch in both the warm up and cool down guidline. The speed rope can be incorporated by folding it in half or tied around the waist.

All actions x 5 on each leg/arm
• Walking on the spot
• Marching on the spot
• Wide march using arms
• Heel digs forward (like toe pointing but with heels)
• Heel dig and chest press with arms
• As above in half time
• Heel digs, chest press with arms – double time
• Shoulder circles
• Shoulder circles and leg squats (flex/bend legs to 75 degrees)
• Leg squats and bicep curl (flex/bend arms from waist to shoulder)
• As above but with palms facing downwards (pronated)
• Leg squats and shoulder shrugs
• Leg squats with wider legs – hands on hips
• Leg squats with buttock kicks – One leg at a time (towards but not touching approx 45 degrees)
• Side Leg lift – alternate legs (abduction)
• Leg squats with hands on hips
• Hamstring Stretch – take leg out to side, one leg flexed/bent all weight on this leg. Other leg extended with the toe pointing upwards – relax in to the stretch. Change legs
• March off on the right leg

(as a pre-workout warm up)

1. Go easy at first. Go slowly in a forward motion and give your body time to warm up. Let your body dictate the pace of your workout. Don’t let yourself get out of control. The concentration and focus necessary in creating rhythms are just as important as the physical workout.
2. During a fight, you’re constantly varying speeds. Jumping rope should be no different. Be conscious of not staying in one rhythm for too long. You need to be able to vary your speeds without losing control.
3. As your conditioning and strength improves, add movement to your rope workouts. Start out with high leg lifts, and gradually try out rope turns, and side to side movement. All three all great techniques to incorporate into the routine.
4. For more advanced jump ropers, step it up by finishing hard. I like to finish my rope sessions at what I call “ultimate speed”. For the last 30- 60 seconds, go as fast as you’re comfortable with (while remaining in control) and really make your body work, then slow it down, giving your body a chance to recover while not tightening up.

For a great range of skipping ropes visit SUGAR RAYS.

For other training advice and help visits our Sugar Rays HELP SECTION

Gymboss Interval Trainer

Gymboss Interval Trainer. This quality interval timer will make any workout easier to plan and execute with more accuracy and consistency.
One or two different time intervals from 2 seconds to 99 minutes
Auto mode keeps repeating through intervals
Set up to 99 rounds
Manual mode acts as countdown timer
Alarm by beep, vibration, or both
Alarm duration of 1, 5, or 10 seconds
AAA battery included
Size of a small pager
Water and shock resistant
Maximize your training to increase:
Anaerobic endurance
Cardio endurance
Increased VO2max
Muscle strength, size, and endurance
Fat loss



Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

Training 3 minute rounds and 1 minute rest is good, but seldom are matches a steady 3 or 5 minutes of fighting. Often there are many short 10, 20, or 30 second high intensity bursts within a round followed by very short recovery periods. Training for these shorter, higher intensity periods that are followed by very short rests, may give you the needed advantage over a fighter who does not.

Running and jumping rope are a critical part of a fighter’s cardio training, and mixing intervals of high and low intensity to your training regime can increase your cardio endurance and VO2max. To successfully elevate your cardio fitness to the next level you should train above your comfort zone for 2-5 minutes followed by a 2 minute recovery at a reduced pace, these intervals should continue for 30 minutes. A Gymboss timer is easy and effective for training these intervals as well as any type of aerobic or anaerobic intervals.

A Gymboss timer is also a good tool for weightlifting whether you are training for strength or endurance. Stop guessing at your rest between sets and keep your workout on track by starting a set at a given time interval.

Most boxing round timers limit your training to 3 minute/1 minute intervals, with the GYMBOSS timer you can time any work interval and any rest interval you desire.


Any rest period you desire (30, 60, 90 seconds, 2, 3, 5 minutes, or any other time you want) can be set. When you complete each set simply push the start button to begin timing, when it alarms (choice of beep, vibrate, or both) begin a new set.

You have set amount of time to complete your workout, using a GYMBOSS in auto mode you can begin a new set at a time interval of your choice, when the timer alarms simply begin another set, this will continue repeating and will also display how many sets you have completed.

The possibilities are endless and you control the workout intensity to reach your specific goals.

Interval time
workout duration
# sets completed
90 seconds
30 minutes
20 sets
2 minutes
30 minutes
15 sets

GYMBOSS timer clips to your belt and alarms by beep, vibrate, or both.
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss………

Rest period between sets is an integral factor to the success of any strength training program. Depending on your training goals and level of conditioning, optimal rest periods between sets can vary from 10 seconds up to 5 minutes! It takes 3.5 to 5 minutes to fully recover from a set of intense exercise, however, resting for this time period to allow complete recovery is not optimal for all athletes. Here are some of the recommended rest intervals for different training goals.

You want to be stronger to perform better, your optimal rest period is 3-5 minutes, allowing you to produce the greatest muscular force possible for each set performed, and thus receiving the greatest absolute strength gains from your training.

A rest period 30-90 seconds creates high lactate levels in the exercising muscles forcing the body to improve its ability to combat the accumulating lactate thereby improving your ability to sustain near maximal contractions over a given time period.

These are general guidelines and no matter what your sport or fitness passion may be, understanding the science of rest between sets is critical to reach your training goals. Different rest periods produce very specific results, it is up to you to decide which rest will be of greatest benefit to you, and the GYMBOSS timer will make it easy to reach your workout goals faster, and with better results!GUARANTEED!!!!!!

While lifting weights GYMBOSS can be used two different ways:

In “Manual” mode set your desired rest from 10 seconds up to 59 minutes, each time you finish a set, just start the timer again. Easy and accurate.


Figure out how long it takes to complete a set and your desired rest, (for example: 10 reps takes 30 seconds + 1 minute rest = 1minute 30 seconds). Set timer to 1 minute 30 seconds and using the”Auto” function, timer will continue to alarm every 1 minute and 30 seconds signaling you to start a new set. In just 30 minutes you can do 20 sets!!!!!!
Stop staring at the clock, watch, stopwatch, or GUESSING at your rest between sets?? …Maximize your strength, endurance, physique, fat loss


If you are a runner who wants to improve your race time or a walker who wants to run, you can improve through the use of intervals by running for short periods at a pace significantly higher than your normal comfort zone followed by intervals of easy running or jogging. While this type of training is usually regarded as an advanced training technique for the experienced runner training to develop speed and raise their anaerobic threshold, the average runner or even walkers can benefit from this training as well.

The technique is to introduce into your normal routine some short periods of slightly higher pace for a short period such as 1 minute. Then drop your pace back below your normal pace for 2, 3, or 4 minutes. Continue these intervals during your running or walking routine and each week as your comfort level improves you can lengthen the fast pace and shorten the rest phase putting a slight extra stress on your system which will, in time, lead to an improvement in your speed, aerobic fitness, and your anaerobic threshold. These intervals are easily timed with a Gymboss timer.

Tabata – 20 seconds work followed by 10 seconds rest – 8 sets – brutal, but effective. Originally designed to sprint for the 20 seconds, trainers now use for any cardio training and also for strength endurance using large muscle groups such as squats, leg press, deadlifts, power cleans, and other movements as well. Its only 4 minutes, but it is 4 very demanding minutes.

Power Cleans, Squats, Dead lift – Complete a rep every 8 seconds for 10 minutes.

Kettlebells – 5 power snatches L arm, then R arm, 5 swings L arm, then R arm. Accomplish this in 1 minute, then rest for 30 seconds. Increase the weight as necessary staying within the 1 minute. 10 sets to begin working up to 20 sets. If you don’t have kettlebells, dumbbells work well also! Adding 10 squat thrusts after the swings is a good addition but you‘ll need to increase the time as appropriate.


Stuck in an exercise slump? Try Interval Training to revitalize your aerobic workouts. Interval Training will improve your aerobic capacity, the ability of the body to remove oxygen from the air and transfer it through the lungs and blood to the working muscles. You’ll raise your anaerobic threshold; the point at which the body can no longer meet its demand for oxygen and anaerobic metabolism is accelerated. Thus, you’ll be able to work out harder and longer. You’ll burn more calories, thereby improving your physique, plus you’ll add more challenge and interest to your workouts – keeping you on the road to fitness.

Simply put, Interval Training means varying the intensity within a workout. The Swedes call this “Fartlek”, or speed play. You add intensity in short bouts that you could not sustain throughout the session. If you consistently keep a moderate intensity during your cardiovascular conditioning, your body adapts over time, and you’ll find yourself on a plateau. To improve your fitness level, add some intense intervals.

Here are some ways to incorporate Interval Training into your routine. Remember to always warm up thoroughly before trying any of these techniques.

Outdoors, walking: walk for five minutes, then speed walk (or run) for one minute, repeating throughout the workout.

Outdoors or treadmill running: run for five minutes, then run a faster pace or sprint for one minute, repeat.

Treadmill hills: walk five minutes, and then incline for one minute, repeating throughout the workouts.

Stationary Cycling: ride normal five minutes, then increase resistance and speed for one minute, repeating throughout the workout.

As your fitness level improves you can increase duration or intensity of the speed interval and/or decrease the resting interval. The key is to go past your comfort zone, pushing yourself a little further each time. By timing your intervals, you’ll get more out of your workout and prevent boredom


Exercise of all kinds can be fun as well as rewarding, but we must also complete our workout within a practical time frame in order to complete the rest of your day’s activities.

Disciplined intervals of exercise and rest are necessary for optimum results for every routine, but clocks, stopwatches, or other timing methods are just not practical. Until now timing your work and or rest intervals is largely a matter of guesswork.

The GYMBOSS interval timer is your perfect workout partner, telling you when to change pace, start a new set, or change poses, with a beep, vibration, or both. GYMBOSS easily controls the duration, intensity and pace of your workout based on your preferences allowing you to focus on your exercise.

Do you try to guess how long 30, 60, or 90 seconds is? Do you find yourself interrupted by others? Is the duration of your workout unpredictable? How does this affect your workout?

When you take pleasure in physical activity, it’s not exercise! The GYMBOSS Interval Timer can help you enjoy getting fit, and once you reap the benefits, you’ll easily find time for it everyday. Before you know it, you’ll be looking, feeling and performing great!
Body For Life Workout
Weight Training
Running / Sprinting
Cardio/ Aerobics
Boxing / Martial Arts
Interval Training
Circuit Training
Learn To Run
Tips for Using Your GymBoss Timer for More Productive Work Outs:

Learn to Run – The GYMBOSS Interval Timer repeats through two different time intervals, notifying you to begin your running or walking intervals. Your beginning running program couldn’t be easier if you had a trainer at your side!

Running – Train to run better, faster and longer with interval training! Begin with short periods of running at a pace slightly higher than your normal comfort zone, followed by intervals of easy running or jogging.

Cardio – Customize your own workout on a stationary or spinning bike, treadmill, elliptical, or any other cardio trainer.

Yoga – Set for 1 minute intervals and change positions at every alarm.

Stretching – Set for 35 second intervals and change positions at every alarm.

Circuit training – Set for 1 minute intervals and change stations at every alarm.

Curves – Set vibrate alarm to 35 seconds and change stations at each alarm. Listen to your own music at Curves or complete the Curves program at your gym or home.

Weightlifting – Start a new set every 90 seconds. In 30 minutes, this will yield 20 sets.

Additional GYMBOSS benefits:
Plan an exact workout duration
Take advantage of consistent rest and/or work intervals
Avoid distractions
Focus on your workout, not the clock


There are all sorts of official reasons why people should exercise and you can find those in any health magazine, Web site or book, I am going to give you the “other” reasons to run. The reasons that motivate most people:

Food I love food. I love to eat. I love a good meal, I love a good snack, and I love healthy food and not so healthy food. The more I run means the more I can eat.
Time for You Your kids do not come running with you (usually). On the days they are driving you the craziest, you will exercise harder or longer. Even if they aren’t driving you crazy, the break is wonderful.
Time with Friends Run with friends to motivate each other when one of you doesn’t feel like running. The exercise is the added bonus; the visiting was our reason to get out. We often met for a run when we didn’t feel like running but wanted to visit.
Food Oh yeah I mentioned that one already!
Looking Good Exercise helps to circulate your blood and oxygen. People who exercise always have a glow to their skin. Your hair will shine. And you will feel better about your body.
Feeling Good When you look good, you will feel fabulous. It is amazing how you can run stress and problems away.
Sleeping Less When you exercise and are in a routine you need less sleep so you actually have more time for things.
Enjoy your Learn to Run program. It includes information, goal setting, and actual workouts. It will be geared to people who have never run before with options for those who want it a bit more advanced.

Week 1 So you’ve decided that you want to learn to run. Running is wonderful sport. As we have already covered, there are many reasons to run. Before you start you need to think about why you want to run and what you plan to get out of it. You can’t feel successful if you haven’t determined what success is.

Runners come in all forms. If you attend any of the fun races around town you will be amazed at what you will see. You will see people of all walks of life, of all sizes and shapes and all levels. The beauty of running is that everyone can do it. You maybe fast or slow but you will benefit.

Take a couple of minutes and write down five reasons why you want to start to run. Then turn these into some concrete goals. Keep the goals reasonable for the time frame. You won’t be running a marathon in eight weeks —But you could in about 17. You won’t lose 50 pounds in eight weeks but you could aim for 5 to 10.

Example: I want to feel better, sleep better, lose 5 pounds, get out of the house, improve my fitness, run a marathon when I turn 50, run 3 times a week, etc.

The goal of this program is to be able to run 5-8 km after eight weeks. Ideally you would like to pick a local fun race as your goal. Check out your local running store.

To get started, you have to start.

This program will include a running guide for the week as well tips and hints to teach you to run properly. Each week we will increase the amount of time spent running. Important points to keep in mind:
Set a goal for yourself
Rest — Days off are as important as running
You need good running shoes
It is O.K. to have sore muscles, stretch them out. Put check pain out with your doctor
If you are on a main road, light post to light post is approximately 100m
It is O.K. to walk and O.K. to stop
Running Schedule:
Day 1- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 2 minutes, walk for 1 minute. Repeat 4 times
Day 7- Day off

Week 2 Re-identify your goals. You need to re-read these every day.

Have you picked a fun run to do as a finale to your training? Go to the Internet and search your city to find some local runs you can do.

Running schedule:
Day 1- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 3 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes
Day 5- Day off
Day 6- Run for 3 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Add in 15 minutes of stretching after each run. Important stretches to do are:
See also stretching.com
Only stretch when you are warm, not before you race. If you feel you need to stretch a bit before you start to run, walk for about 5 minutes first.

Week 3 O.K. you have been running for a few weeks. It is now time to start to figure out what you need for running. Although touted as a “cheap” sport you can spend a lot of money on running. There is always more you can buy to increase your running. I will give some suggestions but make sure you only get what you need. It is O.K. to run in an old t-shirt and shorts. It is not, however, O.K. to run in just any shoes. Make sure to find out about the best running shoes for you from an expert. Head off to a local “running” store.

Running gear
Dry Fit — Wick away clothes — There are clothes out there that take your sweat and wick it off your skin. The layer closet to your skin in kept dry. You stay cool or warm, depending on the weather. This material is available in everything from running bras to socks. If you find you are too hot or cold in what your run in, consider switching different items over.
Learn your running preferences. I keep much cooler if my shoulders are bare so like to run in a bra top — A tank top with a built in running bra. I also prefer snug fitting running pants. Others prefer t-shirts, shorts or sweats. Make a note if after a run, something is very uncomfortable, so you don’t wear it again.
If you are running in cooler weather, work in layers. Start with a dry-fit base and layer on top of it. This makes it easier to remove layers if it warms up. If it is cold, windy or raining make sure your outer layer is wind and water resistant.
Running schedule:
Day 1- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 4 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 4 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 4 Injury Prevention. There are so many good things about running but people often do get injured. Following are some things to do and keep in mind to prevent injuries.

Make sure your workouts include the following components:
Cardiovascular exercise – Running, biking, swimming, walking, playing, etc
Flexibility – Stretching for about 15 – 30 minutes twice a week
Stability and Balance — Every so often try balance exercises like standing on one foot, then add lifting your leg up and own, closing your eyes, or doing a squat. If you go to a gym ask about a wobble board— What a different experience — www.slam.ca/health0201/16_balance-cp.html
Strength. We need to maintain our tone and muscle strength. As we age we need to make sure we are doing some form of strength work. Read about the benefits in preventing osteoporosis at http://www.nof.org.
Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 2- Day Off
Day 3 – Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 5 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 5 Where are you at? Look back at your list of why you want to run? Are you starting to feel the effects? You may not have lost a lot of weight— By the way, many people find that the numbers on the scale won’t change but their clothes start to fell a lot looser. As you increase muscle you burn an extra 45 calories per day per pound of muscle.

Are you enjoying time to yourself? Or would you rather run with someone? I like to either run with a friend or with headphones on. I like to listen to books on tape. If you do run with a headphone try to avoid running on roads. Are you able to get away and run? If you can’t find the time, maybe you need to get up earlier? Go at lunch?

We all have times when we exercise better. Some people are morning people and some get energy bursts in the evening. If you are having trouble running, try a different time of day.

Running schedule:
Day 1- Run for 5 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 6 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 6 Here are a few things we need to keep in mind when we are running in the warm weather:
Make sure you stay hydrated — If you are drinking your 8 to 10 cups of water a day as recommend by nutritionists you are doing a great job already. You also may want to include drinking water while you are running. You get fanny packs with water bottle holders that are a great way to carry your water.
Watch your intensity — When it is really warm your body can overheat
Try to avoid running at the hottest times of day — Early morning or evening are best
Always wear sunscreen
Watch diuretics — Things that dehydrate you like coffee and alcohol
Pay attention to what you are wearing. If you are too hot on a run jot down what you have worn and don’t wear it again. I find my shoulders are my heat gage. If I have them covered on a run on a hot day I overheat. I need to run in tank tops.
Running schedule:
Day 1- Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 6 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 7 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 7 Running journal. It is a great idea to keep a running journal. A coil book works great. Use the journal to keep track of the following:
Your goals and dreams from weeks one and two.
Your running schedule
Notes on various runs -
What you wore when you were too hot/cold
Uncomfortable clothing (I always run in running pants, I don’t like loose shorts)
How you felt — were you full, hungry, tired
What you ate before a run
Running routes
Anything you want to remember for another run
This journal will help you keep track of your goals and successes. It also helps remember certain things to avoid. I have a friend who found that one sports drink gave her stomach cramps but had no trouble with another. The best part of the journal is that you know where to find everything. You can even print these articles out and keep them with it. Have fun.

Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 8 Running Routes. Have you been running the same route all the time? Are you getting bored of running? Sometimes it helps to change your route. If you are having trouble getting out and running maybe you need a change. When I ran with a girlfriend we usually ran the same route. We were so busy talking that we really didn’t look around us. But when I run alone I don’t like to do the same route very often. I like to have new things to look at and new experiences.

Ideas for route changes:
Run in the opposite direction
Drive and run on some of the pathways. I love to run downtown. Calgary has an amazing path system.
Run in a new neighborhood
Run in a different direction each time you leave your home
Run on a treadmill once in awhile
Keep it fun. If you have a favorite running route, E-mail me and we will let others know some great places to run.
Running schedule:
Day 1- Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 2- Day Off
Day 3 – Run for 7 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 8 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 9 Cross Training. Why cross train? Isn’t this a running program? Cross training uses more muscle fibers, as well as works them differently; it stimulates additional strength and overall fitness gains. It reduces risk of injury because you don’t over use any muscles and you don’t get bored.

We need to cross train so that we continue to improve our fitness level. Like with dieting, we reach a point where our body plateaus. We need to give it a jump-start by altering our activities. Cross training can vary week by week. As we have done through this program, Day 4 has always been an alternate activity. It can be as simple as playing a game of golf, biking with your family, or walking with a friend. Or it can be specific training that will improve your running – interval training or hill training. At some point your cross training also needs to start to include some muscle work.

Running schedule:
Day 1- Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 8 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 9 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Week 10 Running Form. I know this seems like an odd topic for the last week but I wanted to wait until you had a rhythm going. If you go watch any running race or club you will see many, many different running styles. Your body has your own style but there are a few pointers you need to watch out for:
Keep an erect posture
Your arms and hands should be relaxed and lightly bouncing — Try running with a soda cracker in your hands. If you crush it you are too tense, relax.
Avoid large of movements — Lifting your knees too high or your arms swinging out of control. Ideally running is a smooth sport.
If you aren’t sure of how you are running pop into a local running store and ask someone to watch your form for a few minutes!
Well this is it. You are a runner. You are running for 30 to 40 minutes now, which is approximately 5 to 8 kilometers.
Congratulations. Running 10 minutes and walking a minute is the standard of a run/walk program. Many people run this way all the time. You can decide if you want to continue with this or you may want to take the walking out. Some people run 8 minutes and walk for 2. Decide what feels best for you. You can stick with this schedule or add a few more minutes every few weeks. If you feel ready for more — Farther distances, faster times — check out the running programs at your local running stores and fitness facilities.

Good luck and have fun! I hope to see you at a race!

Running schedule:
Day 1- Run for 10 minutes, walk for 1 minute. Repeat 4 times
Day 2- Swim, walk, bike 20 minutes
Day 3 – Run for 9 minutes, walk for 1 minute. Repeat 4 times
Day 4- Walk for 20 minutes/Take a fitness class/Go for a bike ride
Day 5- Day off
Day 6- Run for 10 minutes, walk for 1 minute. Repeat 3 times
Day 7- Day off

Running Disclaimer: The running information presented on these pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise technique or regimen, particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.

Team Cook Personal Training


Team Cook the New Personal Training firm backed by Nicky Cook is open for business. You can even train with the man himself, the experience he has achieved beating all comers at European level, challenging at a world class level and a life time of fitness knowledge are available to any one taking part in a training session. Nicky is also available to train anyone wishing to do boxing training as well as fitness and after 9 years as a professional trained by top class trainer Paul Cook, you will never get a better chance of world class boxing at a well equipped gym.

Team Cook’s training course is also available to any Schools and Leisure centers wishing to start boxing class’s, to train your fitness and pe instructors. Make sure your gym doesn’t miss out on the revenues a boxing class can generate. Sponsored by Ampro they have a team on hand that can even do a CAD design for a boxing area and quote on boxing equipment from ourselves. For further details please email Nicky@ampro.co.uk or ring 07527 170116


Date of Birth: 13 Sep 1979
Birthplace: Stepney
Hometown: Dagenham
Country: England
Division: Featherweight
Height: 5 ft 6.5 in (1.689 m)
Manager: Jess Harding
Trainer: Paul Cook
Record Status: Active

Record to Date
Won 28 (KOs 16) | Lost 1 | Drew 0 | NC 0 | ND 0 | Tot 29

Career Record of Nicky Cook
Date Lb Opponent Lb Location Result Promoter Details
02 Feb 2008 133.5 Kirkor Kirkorov 133.5 ExCel Arena, Royal Victoria Dock, England W RSF 2 Sports Network (Frank Warren)

14 Jul 2007 125.75 Steven Luevano 125.75 The 02 Arena (formerly Millenium Dome), London, England L KO 11 Sports Network (Frank Warren)
Vacant WBO Title

09 Dec 2006 Harry Ramogoadi ExCel Arena, Royal Victoria Dock, England W PTS 8 Sports Network (Frank Warren)

24 Feb 2006 Yuri Voronin Goresbrook Leisure Centre, Dagenham, England W UPTS 12 Matchroom in association with UK Presents
European (EBU) Title

16 Jun 2005 125.875 Dazzo Williams 125.1875 Goresbrook Leisure Centre, Dagenham, England W KO 2 Matchroom (Barry Hearn)
British Title
Commonwealth (British Empire) Title
European (EBU) Title

08 Oct 2004 Johnny Begue International Centre, Brentwood, England W UPTS 12
European (EBU) Title

20 Mar 2004 Cyril Thomas Wembley Arena, Wembley, England W KO 9 A-Force/Harry Holland
European (EBU) Title

24 Oct 2003 125.5 Anyetei Laryea 126 York Hall, Bethnal Green, England W PTS 12 UK Presents
Commonwealth (British Empire) Title

31 May 2003 126 David Kiilu 126 York Hall, Bethnal Green, England W KO 2

08 Feb 2003 126 Misheck Kondwani 124.25 Fountain Leisure Centre, Brentford, England W RSF 12 Jess Harding
Commonwealth (British Empire) Title

05 Oct 2002 Gary Thornhill Olympia, Liverpool, England W RSF 7

10 Jul 2002 Andrei Devyataykin Conference Centre, Wembley, England W PTS 8 Jess Harding

20 Apr 2002 Jackie Gunguluza England W RSF 4

19 Dec 2001 Marcelo Gabriel Ackermann England W RSF 3

28 Nov 2001 Woody Greenaway York Hall, Bethnal Green, England W RSF 3

19 May 2001 Foudil Madani Wembley Arena, Wembley, England W RSF 1

08 Dec 2000 Rakhim Mingaleev National Sports Centre, Crystal Palace, England W PTS 8

04 Nov 2000 Wladimir (Vladimir) Borov York Hall, Bethnal Green, England W RSF 1

16 Jun 2000 Salem Bouaita England W PTS 6

27 May 2000 Anthony Hanna Fusion Leisure Centre (Recreation Centre), Elephant & Castle, Southwark, England W PTS 4

10 Mar 2000 Chris Jickells York Hall, Bethnal Green, England W RSF 1

20 Dec 1999 Carl Allen York Hall, Bethnal Green, England W KO 3

27 Nov 1999 John Barnes England W PTS 6

20 Aug 1999 Vladimir (Vlado) Varhegyi Royal National Hotel, Bloomsbury, England W PTS 4

12 Jul 1999 Igor Sakhatarov England W PTS 4

25 May 1999 Wilson Acuna England W PTS 4

27 Apr 1999 Vasil Pasqualev York Hall, Bethnal Green, England W KO 1

26 Feb 1999 Graham McGrath England W KO 2

11 Dec 1998 Sean Grant Grundy Park Leisure Centre, Cheshunt, England W KO 1


Supplements. The difference between winning and losing can be minute and any edge can help. Our range of sports supplements can help improve performane and aid recovery. Certain supplements when used with training can help to reduce body fat levels and aid muscle growth and even help you train longer and harder, as well as reduce the risk of injuries or aid recovery time. What ever your training goal you can find the supplement here to aid you in your goals.

You wouldn’t put cheap fuel in a fine sports car would you?


Tips For Losing Weight.

Tips For Losing Weight:
To lose weight you simply need to consume fewer calories than you use. Whilst dieting to lose body fat and maintain muscle, it is vital that you consume a high amount of protein, approximaately 1.5kg of protein per pound of bodyweight. Keep your carbohydrate intake the same as your protein and ensure that you split the total amount in 5-7 meals.
Also incorporate some EFA’s (essential fatty acids) to ensure a balanced profile is kept with your diet, you can get these from fish oils or essential oil blends.
To further aid fat loss perform between 5-7 cardio sessions a week lasting 30-40 minutes per session. Cardio can be from fast pace walking on the treadmill or outside, stationary bike, stepper or cross-trainer. This will also improve your cardiovascular system and overall health.
Once you have stopped losing weight, to further reduce your body fat levels simply reduce your calories by 200-300 calories a day from carbohydrates and fats.
Products to take to help reduce fat loss are in the sugarrays site under supplements/weight loss.