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23/09/2026

🎃🥊 A little spooky season behind the scenes at Quantum Care, Letchworth Garden City… Garden City Court

Since starting our pad work sessions in residential care homes, alongside movement drills and light pad work in SEN schools to support coordination, movement and positive expression, we’ve built up a mountain of footage that we can’t wait to share with you. 🙌

But today, we thought we’d start with a little bit of the lighter side of what we do.

Before getting onto the pads, Coach Callum provided some rather suspiciously spooky plates for the team leaders of our Halloween volleyball teams! 👻🏐

What looks like a bit of fun (and admittedly a fair amount of joking around!) is also a really simple way of getting everyone moving, warming up and working on hand-eye coordination before the regular pad work begins.

The videos give you a little glimpse behind the scenes — from the Halloween-inspired volleyball warm-up to a few examples of the light, adaptable pad work we use with residents at Garden City Court.

And this is only the beginning…

Over the next few weeks we’ll be sharing much more of the individual pad work we do with residents, showing how sessions can be adapted to different abilities, needs and goals.

For now, enjoy a little Halloween chaos before the gloves go on! 🎃🥊👻

Whatever your starting point, there’s a place for you at CAIRO. 🥊From getting fitter and stronger to building confidence...
13/09/2026

Whatever your starting point, there’s a place for you at CAIRO. 🥊

From getting fitter and stronger to building confidence, learning practical combat skills or simply feeling better in yourself — our training is built around you.

At CAIRO, we offer:

🥊 Boxing
🥋 Muay Thai
💪 Strength & Conditioning
🔥 Fitness & HIIT
🤸 Functional Movement
⚡ Plyometrics & Athletic Training
🛡️ Self-Defence
🎯 1-to-1 & Small Group Coaching
👊 Training for fitness, confidence or fighting

You don’t need experience. You don’t need to be “fit enough” before you start. And you definitely don’t need an ego.

We meet you where you are, then help you take the next step.

Because training isn’t just about how you look or how hard you can hit — it’s about becoming stronger, fitter and more confident in what you can do.

📍 Hertfordshire • Bedfordshire • Berkshire
📩 Get in touch to find out how you could become part of the CAIRO community.

No pressure. Just progress.

12/09/2026

🥊 Muay Thai pad work — no easy rounds here.
Sharp technique, hard work and plenty of intensity. 💥

At CAIRO Coaching, we meet you where you are. No experience needed — we take the right steps with you, building your technique, fitness and confidence so you can work towards training hard and getting the most from every session.

Whether you’re completely new to Muay Thai or looking to take your training to the next level, CAIRO Coaching is here to help you train hard, progress properly and enjoy the process.

📍 Hertfordshire • Berkshire • Bedfordshire
🥊 Muay Thai • Boxing • Fitness • Strength & Conditioning

The CAIRO community continues to grow — find out how you could be part of it.

10/09/2026

WHY WE DON’T JUST ROLL… AND THROW THE NEXT SHOT WITHOUT MOVING OUR FEET👇🥊

Traditional combinations like:
JAB → CROSS → HOOK → ROLL → HOOK
are great for learning movement, rhythm and warming up. 🏃‍♀️

But there’s a problem when we start treating them as if they automatically represent what will happen in a real exchange. 🤦

If you roll in the pocket without moving your feet, you’re staying in the same range and often the same line as your opponent.

And while you’re rolling, your opponent’s right hand is already closer to you — meaning you could be moving straight into the counter you were trying to avoid, rather than creating the space or angle needed to safely land the next hook.

So rather than simply teaching:
“ROLL → HOOK.”

We want to teach:
ROLL → MOVE → CREATE AN ANGLE → COUNTER.

🥊 DRILL 1
JAB → CROSS → ROLL → STEP → LATERAL KICK BACK → BODY SHOT
The roll gets you out of the immediate line, but the step creates separation and a new angle before we attack the body.

🥊 DRILL 2
JAB → CROSS → ROLL → STEP → RIGHT HAND
Same principle.
Instead of staying planted and throwing from the same position, we step off and use the new angle to fire the right hand.

🥊 DRILL 3 — WHEN THE PERFECT PLAN GOES OUT THE WINDOW 😂
In a perfect world, we avoid every shot.
But realistically, expecting to go through an evenly matched fight without getting hit is a bit like being a swimmer and expecting to stay dry. 😂

So yes — prepare to avoid the shot.
But when avoidance isn’t possible:
COVER → COUNTER.
Our final combination:
JAB → CROSS → ROLL → COVER THE OPPONENT’S RIGHT HAND → LEFT HOOK → LEFT BODY SHOT

The goal isn’t to make combinations look good on the pads.
It’s to understand why you’re moving, where you’re moving to, what your opponent can hit you with, and what you can realistically do next. ✅

Train the movement. Understand the position. Then build the combination around it. 🥊

The CAIRO community continues to grow — find out how you could be part of it. 🏋️‍♂️🏃‍♀️As CAIRO continues to expand acr...
10/09/2026

The CAIRO community continues to grow — find out how you could be part of it. 🏋️‍♂️🏃‍♀️

As CAIRO continues to expand across Hertfordshire, Berkshire and Bedfordshire, we wanted to take a moment to say a huge thank you to everyone who has been part of our journey so far. 💛🌎

From our amazing coaches and trainers, to every person who has trusted us with their health, fitness and goals, and everyone we’ve met along the way — you’re all part of the CAIRO community. 🧑‍🧑‍🧒‍🧒

It’s been a brilliant year of meeting new people and connecting with local communities, from the Tring Fete and St Albans Fete, to Twyford Village Fete, where we had the chance to meet so many fantastic people and talk about what CAIRO is all about.

And we’re looking forward to doing it all again at Eton College, where we can’t wait to meet even more of you! 👊

But as the community grows, so does the CAIRO team.
🤸‍♀️🥊 🏋️‍♂️

Are you a trainer in Hertfordshire, Berkshire or Bedfordshire?

If you’d like to explore how you could get involved and become part of the CAIRO team, we’d love to hear from you. ✅

💪 Have a health or fitness goal you’d like some help reaching?

Whether you’re completely new to training, looking to get fitter and stronger, wanting to learn boxing or Muay Thai, or simply looking for something that works for you — it all starts with a conversation. 🗣️

We’re currently offering FREE 30-minute introductory sessions, so why not take advantage while we still have them available? 😊

No pressure. No ego. Just progress.
📩 Get in touch with CAIRO and let’s start the conversation.

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