How to accomplish your goal in just 6 weeks…

How to achieve your goals in just 6 weeks…

People come to train at Defence Lab Lincoln for a number of reasons. Some want to get a little fitter, or lose a little weight. Some want to join a new social activity and some want to come to us to learn functional and realistic self defence training.

People often find it difficult to start or think it will take too long to see a noticeable change and this can be demoralising but with our training we are sure you will see a noticeable change or difference in yourself in just 12 sessions or 6 weeks.


Fitness is one of the most common reasons why people come to train with us at Defence Lab Lincoln. Let’s face it, the gym can be boring, monotonous and unless you get into the `gym culture` your membership can last for years, but the amount of times you actually go can be in single figures!

At Defence Lab Lincoln, we like to make the fitness side fun! That’s right, fun! And also a part of the training. Fitness is an intrinsic part of self defence, as if you have no gas tank and no stamina, you can’t defend yourself, simple as. Therefore the fitness we build on is a little different to your regular cardio and works more on High Intensity Interval Training. This is training proven to be more effective than regular treadmill cardio for both weight loss and stamina building and involves short bursts of energy/exercise (the fight) followed by periods of rest (post-fight).

This is by far the best way of training to lose weight, increase cardiovascular fitness and also fight fitness and in just 6 weeks training twice a week, you will see a significant improvement in your overall fitness levels as well as weight loss.

Social Group

Another reason for people joining Defence Lab Lincoln involves wanting to try something new and join a new social group. Walking into a new class of any sort can be scary! You don’t know anyone, you don’t know what you’re doing and you don’t want to look like an idiot. EVERYONE feels this no matter who you are. It’s a nerve wracking thing and especially so in something physical like martial arts. We pride ourselves on being an ego free club. I’ve trained at enough martial arts academies where you are sized up the moment you walk in to know how it feels and so we are the opposite. We’ll welcome you in, make you feel at home and then get you on the mats for some fun. We regularly meet outside of class for drinks or food to just to say hey and build a cool culture which we like to nurture at Defence Lab Lincoln.

Functional self defence training.

Finally, people come to us looking for functional self defence training. Anything is better than nothing when it comes to self defence, and realistically there are no definitive answers as there are so many variables, but Defence Lab has been tried and tested and has been shown to work. Many different styles around the world are now starting to add our covers into their syllabus, as they work! We look at the worst case scenarios of mass attacks, as well as one on one, nightclub, weapons and every other scenario you can possibly think of.

From week one you will learn how to cover the major knockout points and throw a hard and effective strike. There are no katas in Defence Lab, or forms. From day one we work with a partner and learn to hit and be hit in a fun and interesting way to provoke a different way of thinking.

If you’re looking for self defence, Defence Lab is a great way to go.

The best part of all this…

The best part of all this is YOU can achieve all of this in just 6 weeks training regularly with us. This is why we run our 6 week beginner courses. It takes someone who knows nothing of self defence, or much of fitness training and over the 6 weeks gives you a basic understanding of both. After this you are able to progress into our regular classes and continue your journey of self defence and fitness.

Our ladies only daytime course has now started and we will soon be opening up registration for our next March course. Our adults mixed evening course begins Tuesday 22nd Jan 2019 and runs every Tues and Thurs for 6 weeks at 8pm. We still have a few spots left for this course so if you are wanting to book a place – just get in touch either through phone, 0800 246 1867, email or Facebook at Defence Lab Lincoln.

See you all on the mats!

The BEST cardio for fat loss…

The BEST cardio for fat loss…

It’s January and so it’s pretty natural for people to want to lose a little weight after the Christmas period. We’ve indulged, drank a little too much and eaten a little too much too and so the January detox begins! If you’re looking to lose weight, tone up, get fitter and learn a fantastic system of self defence, look no further than Defence Lab Lincoln.

What is Defence Lab?

Defence Lab is a global network of martial arts and fitness facilities. We offer classes for both kids, and adults and love the family feel we have at Defence Lab Lincoln with many families training with us! We offer a very realistic and practical approach to self defence. There are no traditional martial arts or kata with us, from your first class you’ll learn skills that will help to keep you safe should you ever be faced with a threat.

Along with this however, we offer a fantastic form of functional fitness and weight loss. Are program works on High Intensity Interval Training, known around the world as one of the most effective forms of weight loss and muscle toning.

What is High Intensity Interval Training?

Two main forms of cardiovascular exercise exist. Steady state cardio, and High Intensity Interval Training (HIIT). An example of steady state cardio could be perhaps a 20 minute run at a gentle pace. This is great for building overall stamina and endurance over a prolonged period of time, but has it’s limitations and it’s effectiveness has been questioned in comparison to HIIT.

HIIT comprises of high intensity exercise for a short period of time, followed by a period of rest, then repeat. An example of this could be 30 seconds sprinting flat out, then 1 minute of running/walking to recover. You can repeat this 4-5 times and we guarantee you’ll be sweating, breathing heavily and having a great workout! With HIIT you can complete your workout in around 10 minutes, burn fat faster than steady state cardio, and send your cardiovascular endurance through the roof! This is what we aim for at Defence Lab Lincoln.

How do we impliment High Intensity Interval Training at Defence Lab Lincoln?

Our warm-ups comprise of 6-10 minutes of various exercises designed to warm the body up, get the blood pumping and work every muscle group in the body. A variety of exercises are done for a short duration, followed by rest. The next exercise is then done and this is repeated. An example of one of our workouts could be:

High knees – 30 seconds

15 seconds rest

Squats – 30 seconds

15 seconds rest

Push ups – 30 seconds

15 seconds rest

Sit ups – 30 seconds

15 seconds rest

Plank – 40 seconds

Rest and repeat. 

Not only is this a fantastic way to get you warmed up and ready for the session, but it also kick starts your metabolism, allowing your to be burning fat, even when the session is finished and you are sat at home watching TV! This is a major advantage over steady state cardio where once the workout stops, your body’s metabolism stops. Through HIIT your body can still be burning fat from 12-18 hours after your workout!

What about after the HIIT warmup?

Our training consists of delivering real world solutions to real world violence and each technique or principle consists of three elements

First we learn the technique, why we do it and getting the correct mechanics.

We then fatigue the technique, raising our heart rate and increasing the levels of CO2 in the body, improving cardiovascular fitness, building muscle and entering the fat burning zone.

Finally we stress the technique and see if it works under pressure. This really tests the technique and the practitioner. Will the technique stand up to real world pressure? Expect the heart rate to soar up at this point and this to really challenge you in a fun, and friendly environment!

Fat burning through High Intensity Interval Training

At Defence Lab Lincoln, from the warm up all the way through to the end of your class – you enter the fat burning zone meaning that at the end of the session, we want you smiling, sweating and feeling you’ve learnt something new. This kind of functional fitness is what sets up apart from the competition and why we have so many coming to us asking for weight loss in their training as well as general fitness improvements.

For weight loss, muscle toning and improved cardiovascular fitness, you need look no further than Defence Lab Lincoln. We are offering FREE training all through January for new members, and we offer a FREE trial, FREE T-SHIRT and FREE CONSULTATION throughout the year at Defence Lab Lincoln.

We also have our highly successful and popular 6 week courses running again! The first one beginning with our ladies only day times course starting Tues 15th Jan and running every Tues and Thurs at 10am for 6 weeks. If day times are a struggle, you can also try our mixed evening beginner course running from 22nd Jan every Tues and Thurs at 8pm for 6 weeks. There are only a few spots left for this course, so get on it if you’d like a spot.

You can book your free trial or place on our course through our website or by emailing, or freephone calling 0800 246 1867.

Start your journey to fitness, weight loss and functional self defence with us today.

The SECRET to getting the results you deserve…

The SECRET to getting the results you deserve…

It’s a new year and so how many of us will inevitably make a New Years Resolution to eat healthier, get fitter, lose that excess turkey weight or start living a more productive and healthy life?

It’s no secret that gym and fitness centres busiest months are in January and February as people have their Christmas guilt where they have overindulged in food and drink and feel guilty about this every time they walk past a mirror!

It’s also no secret that the same gyms quietest months are March and April before the mad panic and summer!

Why is this?

There are three main reasons:

1) You lose motivation.

You expect yourself to be the perfect figure of a male/female after a few weeks at the gym eating correctly and working out. Unfortunate newsflash here, in order to make significant changes in the way you look at feel it usually takes at least 8-12 weeks. Losing a significant amount of weight or making a lifestyle change is difficult, and can be even more difficult, if not impossible if you are doing it alone. This leads into reason number two!

2) No accountability

Joining a gym on your own, or dieting on your own, you have noone to hold you accountable to your actions. This is the same in any walk of life, whether it’s setting a business goal or motivating yourself for the gym. You need accountability to make you take action. Without someone holding you accountable, that one missed workout becomes two, the two missed workouts become three and before you know it you haven’t been to the gym in 3 months and are face down in 12 Krispy Kreme doughnuts! So much for the new year resolution!

Having someone to hold you accountable for your actions, to make you feel guilty if you skip a session or indulge in a 2 tier chocolate cake is important if you want to succeed! Ultimately what you need is…

3) People don’t make their new choices a habit.

The main reason why people fail in their goals with fitness or lifestyle is that they don’t make their goals a habit. They don’t set certain nights to hit the gym, they don’t meal prep their food for the week. They go to the gym when they have time. Guess what, you don’t want to go so you’ll never find time. They eat on the go and this usually means fast food. Their lifestyle habit is usually an unhealthy one and this is the case for the vast majority of people.

We wake up, have a breakfast usually full of processed sugars. Drown ourselves in caffeine and head to work where we sit down for 8 hours a day. Lunch consists of a quick sandwich, sat down at your desk and when 5pm strikes it’s time to get home, sort the kids out for school and relax in front of the TV, sitting down.

How much could 1 hour of exercise 2 or 3 times a week change your life? You could lose weight, have more energy, feel more mobile and healthy as well as happier in general. Exercise releases endorphins or feel good hormones so we literally get a natural high when we complete a good workout.

So how can we help?

We know that starting something new or deciding to make a lifestyle change can be a daunting task and that’s why we run our classes and beginner courses. Everyone is in the same boat and wanting to achieve something. Whether that’s losing weight, making a new circle of friends or just learning a new skill, we have it covered.

At Defence Lab Lincoln we try our best to make it hard to lose motivation by setting you goals. Whether that’s the completion of a 6 week course or 12 sessions, or a grading every 3 months with an aim to get your black belt. These goals help keep you on track and let you know that you ARE progressing and you are doing better than a month or two ago. Motivation is key and we make sure you stay motivated to work through our Defence Lab Lincoln community of awesome people training together.

In this way you are also accountable! Miss a class, we’ll make sure we follow up with you and see where you were! Would a gym do this? I highly doubt it! We want people to achieve their goals and progress as far as they can with us, so we ensure each of our members gets regular check ups to check on their progress and see if there is anything we can do to help achieve your goals. It’s a two way street though and we expect you to turn up to class, work hard, learn and most importantly enjoy!

If you’re a regular member, you have your goal of a grading every 3 months. If you are on our beginner course, your goal is to complete your 12 sessions and look to move into our regular class. Small goals keep you accountable for your actions, AND, keep you motivated to achieve them.

Finally, we create your routine for you. Our beginner courses run either Tues and Thurs morning at 10am for our ladies only, or 8pm for our mixed for 6 weeks. Simple. There’s your routine. Every Tues and Thurs at 8pm you know you are busy for 1 hour, simple as. Your routine is planned for you for 6 weeks 2 hours a week. The rest of the week hours you can fill in but for those two hours – you’re ours!

This routine makes it much more likely you will continue in our regular classes which run every Mon-Thurs at 7pm as you are already in the routine of training twice a week on a given day! Some crazy people come and train with us 4 times a week (we love them) and you can see the ones who train regularly by their progression.

We usually suggest at least 2 hours a week to really see benefits and to make training at Defence Lab Lincoln a routine!

So we keep you motivated, we keep you accountable, and we make sure you have a routine to keep you on track with achievable goals.


We have our last couple of spots available for our first beginner course of 2019. Either our ladies only day time 10am class with our first female Defence Lab Lincoln Instructor Sam, or alternatively our mixed 8pm class.


Our early bird offer has now expired and we have 13 new recruits signed up and raring to go starting 15th Jan for the ladies course or 22nd Jan for the mixed evening course.


For those on this email list, we are not only keeping the early bird offer JUST FOR YOU, but are ALSO offering you half price training in our regular class for 1 month after the course finishes AND a FREE SEXY DEFENCE LAB T-SHIRT!

That’s a saving of over £70 right there!

So if you’re ready to make the change and commit to 12 sessions to improve your lifestyle, we’re here to support you. Just drop us a message over Facebook at our Defence Lab Lincoln page, email or call 0800 246 1867 and we can have a chat about how best to keep you motivated this 2019!