12RND Fitness in Canberra, Australian Capital Territory | Boxing studio

12RND Fitness

Locality: Canberra, Australian Capital Territory

Phone: +61 478 779 300

Address: Shop 2/102 Emu Bank 2617 Canberra, ACT, Australia

Website: 12rnd.com.au/free-trial.html

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• Sport & recreation
• Gym/Physical fitness centre
• Boxing studio

25.01.2022 Are your go-to alternatives to a chin-up or pull-up the resistance bands or the ring rows? How about these alternatives to change things up! What alternatives do you normally do?

24.01.2022 BLERGH 3pm slump? How good would a muffin be RIGHT NOW? And how much BETTER would it be if it was nutritious? Today's afternoon snack as part of the 12RND 6 week Training Camp is a Carrot Seeded Muffin.12RND nutritionist Miranda explains the (delicious) facts.

24.01.2022 This is an appreciation post. For our members. And we thought what better pic than this one to show some love (Coaches Murphy & Jay ). It’s been a year hasn’t it? Emotionally, financially, mentally, everything-ally. And we couldn’t have made it emotionally, financially, mentally, everything-ally without YOU. You bring us to LIFE - even though you may feel we do the opposite to you. It’s out of love. Promise To show OUR love for YOU, our beautiful members, we are giving you the gift of...more training Every Friday in December in the lead up to Christmas we will be gifting you: an outdoor bootcamp, a yoga session & a 12RND Karaoke Sesh (what’s more painful than a tough session? A session while hearing US sing ). Members make sure you check your email for further details

23.01.2022 Maybe you have been pondering joining 12RND for a while We understand it’s a processa 5 stage process to be exact: STAGE 1: Fear It’s normal to fear a facility where people swan in-and-out at ungodly hours. If you weren’t afraid, your fight or flight instinct is broken and you need to see to that before you proceed any further. This stage is characterised by stalker-like activity such as driving by the studio and online trawling. ... STAGE 2: Anxiety Once you have conquered the Fear stage, the slightly more proactive Anxiety stage takes over. This is the stage you are at least able to set foot in said facility and make general enquiries. STAGE 3: Anger What? You mean I have to come here 3-days a week? I have to sweat? I have to put in effort, do things, and eat better? How very dare you insult me with this outrageous propaganda. How very dare you imply that exercise will add years to my life, make me look younger, reverse the effects of gravity, make me feel mentally sharper, positive and clear minded and make me generally not dead. I’m calling the ACCC. Then posting to social media. STAGE 4: Bargaining After the ACCC blocks your crazy-ass number, your outraged social media post is less than a trillionth of a byte of cyber-garbage that has long been replaced by a cat-vibing-to-different-songs and you’re feeling rather sorry for yourself as you mung on questionable Christmas leftovers, you think to yourself: Maybe. Possibly. Feasibly: Going to 12RND MAY be of some benefit to me? STAGE 5: Acceptance You decide that scientific research, decades worth of studies, your friends and the internet are correct about the benefits of going to 12RND. You sign up. It was a process to get here. Well done Now for your first actual session. Go back to Stage One.

23.01.2022 We love to publicly share the wins of our members (whether it’s about weight loss, keeping your promise of going to the gym 3 times or a first box jump); because once you hit double digits the compliments and accolades really start to get thin on the ground (like when you’re a kid being congratulated on taking a nap: this is both next level amazing and totally wasted on the young). SO right here right now we want YOU to list your WIN for the week and WE WILL congratulate you (even if it was for taking a nap!). Aaaaaand Go!

21.01.2022 11 STAGES OF A BOX JUMP And you thought it was a case of simply jumping on to a raised height: STAGE 1: Dismissal... Not even contemplating the exercise and going straight to a scaled version of the exercise. STAGE 2: Awakening 12RND Coach telling you to try a box jump. STAGE 3: Resistance oh I couldn’t POSSIBLY do a BOX JUMP! STAGE 4: Fear What if I fall backwards? What if I fall forward? What if I fall sideways/diagonally/upside-down. STAGE 5: Hesitation Staring at the box. STAGE 6: Fear What if I fall backwards? What if I fall forward? What if I fall sideways/diagonally/upside-down. STAGE 7: Hesitation Staring at the box some more. STAGE 8: Annoyance At your Coach willing you/making you/bullying you to do-the-damn-thing. Would they JUST GO AWAY??? No. We will not. STAGE 9: Fear What if I fall backwards? What if I fall forward? What if I fall sideways/diagonally/upside-down. STAGE 10: Spite I hate my Coach and I will do the box jump to make them go away. To be honest - that's fair. STAGE 11: Taking the leap And they did 40,000 box jumps ever after!!! Until we raise the height of the box then repeat the above cycle until someone dies

21.01.2022 Post exercise recovery is a crucial component of your training and will support you to achieve long term results. Establishing a bedtime routine will help you to RECOVER and recharge your body's battery, ensuring that you are ready to return to your next workout in a rested state, and be able to function at your peak. We recommend you to minimise activities at the end of the day that can interfere with a good night’s sleep. It may be worthwhile for you to set up a sleeping ‘...game plan’, such as: not drinking caffeine after midday, or turning off electronics one hour before bed. Find out more about how recovery can accelerate your progress on our blog post: https://12rnd.com.au//how-can-post-exercise-recovery-acce/

20.01.2022 One year ago today: 12RND Belconnen equipment delivery. If this year has taught us anything: hope for the best, expect the worst...and come out swinging baby

20.01.2022 Ok we’ll level with you, just between us friends: what actually IS the Training Camp??? Straight up the Training Camp is 6 weeks of focused Training, Nutrition and Mindset that is guided by an easy to use App and supported by the Coaches and fellow 12RNDers in the studio. If you’re an ALL IN kinda guy/girl/human go for it, follow this thing to the letter and you will achieve KICK ASS guaranteed results just in time for Christmas. If you get overwhelmed at that level of com...mitment, cool, let’s choose a goal for the 6 weeks that YOU can achieve: to train 3 times per week? To do a push-up on your toes? To just make the dinners from the Nutrition plan? To get healthier snack ideas? THE TRAINING CAMP IS WHAT YOU MAKE IT. The Mindset aspect of the Training Camp is something we are particularly proud of ever wondered why you couldn’t stick to Nutrition and Training plans in the past? Perhaps it’s the Mindset that wasn’t considered so throw this in the mix and you have a pretty potent, holistic program that gives you the best chance at achieving your goals Want to know more? RSVP to our Training Camp Info Sesh THIS WEDNESDAY VIA ZOOM in the Events section. P.S these are just two of our members that NAILED the last Training Camp (still so proud of them!)

20.01.2022 Woo Hoo! Day 1 of the 12RND Training Camp Whatever your 6 week goal we got you

18.01.2022 The art of getting back into it How many times have you heard yourself say: just gotta get back into it? IN. TO. IT. ... We’ve heard it once or twice here at 12RND (don’t worry you’re not alone) and if only we had a magic-sprinkle-potion we could prescribe to get you back into it and training consistently. What we do have are 3 top tips to get you back into trainingand staying there (just in time for Christmas!): 1. Routine. BORING. We know. But if you set in your calendar and your mind that you will train every Monday, Wednesday, Friday at 6:30am its NO QUESTION when you are lying in bed deciding whether you will train or not. Because as SOON AS YOU QUESTION whether you will train from the comfort of your bed, as much as we think 12RND is amazing 9 times out of 10 we will lose to your doona. So set your days and times and that’s it. No questions. 2. Find YOUR people. That includes fellow members and Coaches/Trainers. Do you feel comfortable around the people you are training alongside? Do the Coaches communicate with you in a way that suits? Do you get the level of attention you are seeking? Do you feel supported by the people around you? When you have a level of respect and feel cared for by the people around you you are more likely to show up if not for the training the killer banter. We got both (WE think we’re hilarious ). 3. Find something you love to do. Some (psychopaths) enjoy running, others enjoy dancing, almost everyone loves 12RND (we can only presume). 12RND is a combination of boxing, strength, cardio and core in a 45 minute circuit, so a little something for everyone: but everything you need in a well rounded training session. You are also welcome to dance between stations. It’s not to late to GET BACK INTO IT for 2020. Book a Free Trial with us by calling or texting: 0413 398 180

18.01.2022 Missed our last Training Camp or just really keen to get onto the next challenge? Get ready: 08 // Training Camp starts on 2 November (Training Camp Info Sesh THIS WEDNESDAY - check our Events page to RSVP). This is what you can expect: TRAINING //... 6 weeks of intelligently programmed training phases Commit to at least 4 workouts a week Receive support, guidance and motivation from your Coaches, who will be with you through every session Track your athletic progression and the changes in your fitness and overall performance with our fitness benchmark testing NUTRITION // Learn how to incorporate a healthy, nutritious diet into your lifestyle with delicious, simple and substantial meals and snacks Receive guidance on portion control, daily calories and nutritional balance with an expert-planned Meal Plan Achieve your goals through structure and consistency in your daily diet MINDSET // Transform your perspective, your mindset and your outlook Begin to feel and think like a fighter, with focus and perseverance to achieve your goals Develop a healthy and positive approach towards your health and wellbeing Sign up NOW to be a part of our Training Camp 6 Week Challenge (finishing just in time for Christmas). This is your opportunity to take control of your health and fitness, with expert support and guidance, and team accountability. We will give you everything you need to transform and achieve your goals. Get in touch now! https://12rnd.com.au/club.html?club=Belconnen

17.01.2022 ‘til Boxing Day! Our FAVOURITE day of the year! While everyone is focusing on TODAY (we hope it was a restful delicious one) we think the most exciting day is TOMORROW Our sessions consist of a 12 round circuit that combines strength stations, cardio stations, core stations and of course Boxing (and sometimes all at once on the same station they’re fun ). ... Each station (or round) is 3 minutes with 30 seconds in between your workout is complete in 45 minutes with no class start times (come chat to us we can explain all!). There are no minimum fitness levels or boxing experience required, but WARNING: machines have been created here! Just scroll back through our socials for some epic transformations. Oh and punching things is fun If you’re around tomorrow and are SO CURIOUS drop into 12RND Belconnen at 9:30am and we can we’ll give you a tour, explain how a session works and discuss how 12RND can help kick-start your 2021.

16.01.2022 This Workshop was part of a series of free events we hold for members throughout the year. The goal of this Workshop was to practice and reinforce footwork - a critical part of boxing technique "boxing starts from the ground up". It was such a wonderful turn out, thank you all for coming with an open mind, a willingness to learn (and try!) and for bringing your wicked sense of humour (we expected nothing less!). These are just SOME of the moments captured :)

14.01.2022 WK02 // TRAINING CAMP We are now in week 2 of the Training Camp! Here are your goals over the next week: TRAINING // Base ... We continue Base Phase with full body movements, dramatic tempo changes, high reps, longer durations and limited recovery in your 12RND sesh. NUTRITION // Fuel for Results In addition to your Meal Plan, place an emphasis on drinking plenty of water to maintain hydration and enhance your results. MINDSET // Mobilise Incorporate active recovery, warm ups and cool downs to maintain balance in your progress.

14.01.2022 Training hard but not getting the results you used to? Ah remember the good ol’ days when you very first started training and the results came thick and fast? Good times eh? See this is the thing: your body ain’t no dummy. Over time, it learns how to become more and more efficient at the exercise you do it’s got you figured out (even if no one else does) ... Yep even if you train every-single-day. So while your body is over there using less and less fuel to complete workouts, over here at 12RND we are phasing our workouts so your body doesn’t get a chance to plateau. WOT? Over a period of 7 weeks at 12RND, we cycle through 4 different training phases, each phase being a different focus (even if you don’t realise!). For example, starting today we are in BASE PHASE where our circuits focus on complete fatigue: "BASE phase is a full body assault, which challenges weaknesses with high repetitions, long effort durations, limited recovery, and intentionally dramatic tempo changes. During this phase heart-rates and calorie burn are typically higher than other phases. This is the phase that we ask you to grind but you’ll always have your fellow 12RNDers and the Coaches in your corner Ready to change? BASE phase awaits

13.01.2022 Nem! Congratulations on your OUTSTANDING effort in the 12RND Training Camp: you are the 12RND Belconnen OVERALL WINNER Your numbers were AMAZING. Over the 6 week Training Camp: Weight went from 95.1kg to 88.5kg (down 6.6kg) ... Bodyfat percentage decreased by 3% Muscle mass increased by 3% Benchmark exercise improvements: ROW for 1 minute & 20 seconds (before 418m, after 447m), SKIERG for 15 calories (before 28 seconds, after 26 seconds), BURPEE + OVERHEAD PRESS WITH DEADBALL for 3 minutes (before 38 repetitions, after 46 repetitions). You are such a joy to Coach (even though you probably want to punch us half the time) and we always know when it was closing time because you would always still be training Congrats again this is JUST THE BEGINNING. We had an incredible number of transformations during the Training Camp both physically and mentally the achievements genuinely light us up Over the next week stay tuned as we share more of these transformations and wonderful stories. The next Training Camp will commence on 2 November (finishing just in time for Christmaspudding!).

11.01.2022 An email that we send to those enquiring about our studio includes the following wording: Here is an overview of the program! If it is something you are still keen to find out more, all we need to do is set up a quick 5-minute chat to see if you are suitable for our studio Cue irate response: No thank you I am not interested - the fact I need to be suitable for your studio is a massive no for me. Thanks for the possible opportunity but that doesn’t sound very welcoming t...o myself! Fair, we admit when we can do better and the wording wasn’t perfect (and has since been changed ) but the sentiment is still the same: We take pride in caring enough to ensure the service and product we offer matches the goals you wish to achieve, the lifestyle you lead, as well as being an environment that suits your personality: that's before we take up more time than necessary or a single cent leaves your pocket. So if you recognise yourself as having sent this comment, may we make amends and ask: are WE a suitable fit FOR YOU?

11.01.2022 The Training Camp app is now live! You can now access your 08 // Training Camp Meal Plan and prepare for a successful challenge by reading through our 8 week overview (including prep for Week 1)! Your Scorecard, Journal, Goal Setting and More will become available as soon as we kick things off this MONDAY. It's not too late to join us!... Download the Training Camp app now via the iOS App Store and Google Play Store, and create your account to get started.

11.01.2022 As a small token of gratitude to our members honestly we cannot thank you enough for your emotional/financial support during the year that was (which we shall never mention again!) each Friday afternoon in December leading up to Christmas (commencing next Friday!) we will be gifting you the following sessions: Friday 4 December: Outdoor Bootcamp...come for the workout - stay for the awful puns (such as Cardio-ho-ho). Friday 11 December: Yoga (chilllllll and treat your bod...y like a temple...before you go to your work Christmas party and treat it like an amusement park ). Friday 18 December: 12RND workout to the backdrop of Karaoke songs YOU have chosen. This could be super fun or super awful Check your email for further details and remember to RSVP!

10.01.2022 WK03 // TRAINING CAMP (HALF WAY!!!) This week we begin STRENGTH Phase TRAINING // Strength... As we transition into the next phase of our training, your focus will be to increase the weights used throughout your workout, in order to build lean muscle. Your reps will drop to allow you to focus on form and technique for optimal movement, and enhance your output. NUTRITION // Strong + Lean To promote your development of lean muscle mass and fat loss, ensure you consume sufficient protein each day. This will also provide you with the energy you need to continue training at a higher intensity. MINDSET // Recharge The end of this week marks our halfway point. Take this time to find something that you enjoy and allows you to relax in order to avoid burnout and maintain motivation until the end - stay tuned for some BRILLIANT (relaxing) prizes too...just for recharging

10.01.2022 How do we even begin to express how proud we are of 12RND member Kel? TODAY is the day she hit her goal of losing 20kg (in 20 weeks) This remarkable achievement came down to 2 things: a decision and an un-relenting stick-to-it-iveness. Thank you for allowing us to be a small part of this achievement and we know that others are seeing this and thinking maybe I can do it too. SPOILER ALERT: you can. This is the proof - you just need to turn up

10.01.2022 This week's Training Camp nutrition focus is STRONG + LEAN. Your Meal Plan is designed to provide you with a balanced diet that fulfils all of your macro and micronutrient needs, to support your training and also support your goals. Your expert Nutritionist, Miranda, recommends you to focus on protein intake this week, to support the high-energy demands of the STRENGTH phase. After your workout, it is important to eat an adequate meal consisting of protein and carbohydrates t...o help repair damaged muscle tissues, ready for your next session. To discover more of Miranda’s nutrition tips, check out our blog post: https://12rnd.com.au/blog/what-do-i-eat-after-my-workout/

07.01.2022 WARNING: HARSH (BUT TRUE) CONTENT After the year we have had, we hope you don’t mind if we are rather frank with your New Year’s Resolution to get fit. Why? Because WE WANT YOU to succeed in 2021. If you are waiting for an arbitrary date (1 January or a Monday) or perfect conditions (once school holidays are over) to get fit or lose the Covid kilos FACT: your resolution will fizzle before you chuck another shrimp on the barbie for Australia Day. ... Here’s the thing: there will ALWAYS be inconveniences and events that make it more challenging to stick to your new found fitness regime. If you start with the attitude of I’ll wait ‘til things settle you’re setting yourself up for failure and opening yourself up to excuses that will ultimately derail your resolution. If you know your resolution is to get fit in the new year, here is our message: Start NOW. Start SMALL. Go for a walk everyday. Download a fitness app to follow. Do push-ups, squats, sit-ups, burpees during ad breaks, between episodes of your Netflix binge, while you wait for the kettle to boil. Do a quick body-weight circuit before your household wakes up of a morning. But the message is START IMMEDIATELY with ANYTHING (and if that ANYTHING so happens to be 12RND we got you ).

06.01.2022 NEW RECIPES coming soon Your next Training Camp features a new range of Breakfast, Lunch, Dinner and Snack recipes packed with nutrients, variety and flavour! As usual, your Meal Plan is designed with the ultimate convenience.... Access your daily and weekly plan via our Training Camp App, with shortcuts to recipes and a weekly shopping list that you can customise to suit the number of people you're cooking for. You can choose to cook each meal fresh for Dinner and cook enough servings for lunch the next day, or meal prep ahead each week. The next Training Camp commences 2 November (finishing JUST in time for Christmas!). Book a Free Trial TODAY and get ready to give yourself the BEST Christmas gift of all https://12rnd.com.au/free-trial.html?club=Belconnen

06.01.2022 It’s boxing day!!! Our favourite day of the year We are open today 6:30am 9:30am to sweat it out doing what we love to do most: BOXING (and hanging out with you ). If you’re looking to shake shi.things up in 2021, then 12RND is exactly what you have been looking for. Why? We are the ONLY one of its kind in Canberra. ... You need to know exactly ZERO about boxing to join (you don’t even need your own boxing gloves) but you will still get all the benefits of boxing that include upper body strength and tone, core strength and tone, cardio benefits, improvements in coordination and THERAPY! As well as boxing, in a 12RND session you also do dedicated strength, cardio and core exercises to ensure you get a well balanced workout every single session. No two workouts are the same as our 12 round circuit changes DAILY. CURIOUS? Then drop by at 9:30am TODAY and we’ll give you a tour, explain how a session works and discuss how 12RND can help kick-start your 2021

04.01.2022 We HEART...you guys These terrible quality photos taken today (sneakily trying to capture the moment) were of members that had already finished training, but jumped back on a station to support others that were still going. We can’t even

03.01.2022 This week we enter our STRENGTH Phase - where the reps drop and the weight increases (don't worry - the cardio, core and boxing aspects of your workout haven't gone anywhere!). Throughout your workout, challenge yourself to lift heavier than usual. It's important that you constantly challenge your body to push further, in order to avoid plateauing and continue seeing results. However, make sure you utilise the correct form and technique to avoid risk of injury.... Remember, we're here to help! Need a different set of weights than what's on your round, let us know! Or if you need help ensuring your form and technique are correct, we'll come over. Check out our blog post on the benefits of strength training: https://12rnd.com.au/blog/the-benefits-of-strength-training/

02.01.2022 WK04 // TRAINING CAMP Your Strength Phase continues... TRAINING // Strength... Challenge yourself to lift heavier when selecting your weights at each round, whilst emphasising control in tempo, form and technique NUTRITION // Energy Replenish Learn how to implement a post-workout plan with recovery nutrition, using complex carbohydrates to replenish energy stores, and protein to assist muscle recovery MINDSET // Recharge Aim to get at least 7 hours sleep every night to give your body the opportunity to work on it's composition and repair your muscles overnight

02.01.2022 We are still riding the high from our previous Training Camp so we wanted to shout from the rooftops that our NEXT Training Camp will be commencing on 2 November (finishing JUST in time for Christmas). The Training Camp is FREE for members and is a fully supported 6 week Training, Nutrition & Mindset program. You can go ALL IN or choose aspects of the Training Camp you wish to focus on they are YOUR goals. Book a Free Trial TODAY and get ready to give yourself the BEST CHRISTMAS gift of all https://12rnd.com.au/free-trial.html?club=Belconnen

01.01.2022 WK05 // TRAINING CAMP Here are your goals for the second last week of the Training Camp: TRAINING // Power... The exercises in your 12RND circuit will favour: Power training - combing strength and speed to create higher outputs. Your aim is to move continuously throughout each round to maximise your sets (and results!). 12RND is unique in phasing the circuits to minimise your chance of plateauing if you've ever wondered why you're body isn't changing despite training so hard - you might want to consider the lack of phasing as one of the issues. NUTRITION // Peak Nutrition Become intentional with portion control and energy intake by following your meal plan as closely as possible. You would be VERY SURPRISED at what constitutes a portion! If you are following the Training Camp nutrition guide, your portions are already controlled. However if you are going it alone - we highly recommend at becoming more savvy to what constitutes a serve. Check out this link for more intel: https://www.eatforhealth.gov.au//recommended-number-serves MINDSET // Reflection Celebrate your progress by looking back at everything you've achieved so far and acknowledge the efforts and what you've gained through focus and determination. Your Training Camp app has a simple guided section to reflect on your achievements If you are loving what you see - the next 12RND Training Camp will commence February 2021

01.01.2022 We love a good compliment as much as the next person. This from a first timer at 12RND today: "It was better than I expected" We'll take it