Posted by & filed under Kickboxing.

Cardio on its own is awesome, but strength training, coupled with intervals, burns more fat, and in turn you feel better!

Because we are constantly losing lean muscle mass, strength training is especially important as we age.

Here are some benefits of strength training:
  • Develop stronger bones by increasing bone density, and reduce your risk of osteoporosis.
  • Improve your quality of life by feeling better. Over time you will notice that everyday activities come easier when you are stronger to tackle them.
  • Manage your weight and increase your metabolism to burn more calories.
  • Manage chronic conditions like back pain, obesity, heart disease, and depression.

As you incorporate strength training into your workout routine, muscle mass will increase, and you will slowly notice that you feel stronger, and more in tune with your body. Over time you will likely increase the frequency and intensity of strength training and, with consistency, notice yourself getting in better shape.

Here are some forms of strength training you can find incorporated into our Fitbox classes:

Weights
The classic strength training tools

Resistance bands
You may have noticed these awesome bands being incorporated into our classes. Tell us all about that burn the next morning!

Body weight
Push ups, pull ups, burpees, planks, crunches, and squats are only some of the ways in which you are using your own body weight to get stronger

Don’t be afraid to pick up those weights!!

Posted by & filed under Health, Kickboxing, natural, wellness, Women's Health.

Happy Saturday, friends!

As a society we spend a lot of time dreading Mondays rather than soaking up all the goodness that comes with Saturday and Sunday. While spending time with family, checking things off your to-do list, and meal prep may be high priorities, it’s important to tackle all that with a clear mind, and a calm soul. Being mindful of how you step into your Saturday can have a huge, positive impact on the rest of your weekend.

Here are a few indulgent rituals to incorporate into your Saturday morning.

Lay in Bed

Open your eyes and just be. Try not to spend these first moments scrolling through Instagram. You’ll have plenty of time to be bombarded with social media later. Indulge in the warmth of your covers. Try not to think too much. Just embrace that calm.

Detox

This may come in many forms. Perhaps a steamy shower is how you choose to shed some toxins from your body. Turn it up a notch, and grab a dry brush.
Drink a cup of hot lemon water.
Add some drops of lavender to your diffuser. It’s so calming.

Nurture that Mind

Find a book that interests you, even if you don’t think you have the time for it. There’s something magical about being able to escape into a different world, even for the span of just a few pages. When your time is up, come back to life.

Write

There is nothing more relaxing than jotting down a few ideas into a paper journal. Write down your thoughts, goals, grocery lists… anything that allows you to put something into action.

Stretch

Expand those limbs and get them moving, ready for the day. This is especially important if you wake up with sore joints and muscles.

Drink

Warm yourself up with a warm cup of something, but make it extra special. If you’re a tea drinker, fancy it up into a London Fog. Swap your regular cup of Joe for a latte. Take in the process of making your warm drink. Use your favourite mug and drink it all up before it has a chance to get cold.

Can’t get to all of them? Start with the one that resonates most with you, and make it a Saturday tradition.

 

Posted by & filed under Cardio Kickboxing, Health, Kickboxing, natural, Nutrition, wellness, Women's Health.

Welcome!

If your goal is to workout, get fit, and have a great time while doing so you have come to the right place! This well-rounded cardio workout is designed to increase strength, keep your heart healthy, and help you reach those weight loss goals.

Our highly trained, energetic instructors will lead you through an amazing, full-body workout- the best way to build that resilience necessary for success.

Before trying out a class there are a few things you should know.

  1. Your first class is free!
  2. You can buy your boxing gloves from us, but we also have some on loan.
  3. The class is 45 minutes long, and made up of kicking and punching a body opponent bag (B.O.B), with weights and core workouts thrown in the mix.
  4. Come well hydrated and don’t forget a big water bottle to get you through the class. You WILL need it!
  5. We encourage you to train in bare feet because the benefits are great (read all about it here), however if you are more comfortable in runners, you may bring indoor shoes. Out of respect for our other clients, we take our indoor shoe policy very seriously. Only clean shoes that have not been worn outside.
  6. This is a very high-energy, fast-paced workout. Our instructors work really hard to bring you a routine that is effective, and to the beat of the music.
  7. Energy Fitbox is for ALL fitness levels!
  8. While at times some of our instructors may lead you through a stretch, please warm up your muscles before and after class. This helps unnecessary muscle pain, and can also help prevent injury.
  9. Tones your arms, legs, and abs.
  10. Burn up to 800 calories in one class.

Get ready to have loads of fun, while giving your body a great workout!

Posted by & filed under Kickboxing.

It’s so easy to start a fitness routine, yet so so challenging to keep it up exactly as you planned. 

For lack of a better term, excuses are endless, and although many times they are valid, just as many times they are avoidable.

If you are constantly falling out of love with your workout plan, know that you are not alone, and with a few simple tricks you can, and will reach those goals. 

Get Enough Rest

This is a big one. The “I’m too tired to workout” line is exhausted… no pun in tended. 

Sleep more!

Cue excuse: “But I’m a mom!”

Sleep more! 

Instead of scrolling through Instagram those 20 minutes before bed, sleep.

Sleep better!

Once again, doing something as simple as eliminating that before bed scrolling can get you sleeping better. Pair that with a dark room and a consistent early bedtime, and you will feel yourself waking up more energized.

Move Everyday

Moving often not only keeps that heart healthy, but it keeps you motivated. It doesn’t have to be rigorous exercise everyday, but it does have to get your heart rate up. 

If your plan is to do Fitbox 3-4 times a week, try not to rest the other three, but take a walk on your lunch break, or go for a bike ride with the kids. 

Get a dog! They are great motivators.

This tip is especially helpful for those of you just beginning your fitness journey. The day after a highly intense workout will leave you feeling sore, and possibly unmotivated to try again. Persevere. This is simply a sign that your body is changing for the better.

Eat Well!

If you do not eat well, you will feel like crap, end of story.

Nourish your body by getting used to the idea of eating a whole food diet almost all the time. I say almost because, indulgence is necessary from time to time.

Get rid of refined sugar. This tip alone will have you feeling like a new person… as soon as you get over the horrible withdrawal symptoms. Sugar is an addiction that comes with mindless eating—be conscious of each thing you put in your mouth and eventually a proper diet will become second nature.

 

*Bonus

Stay motivated! Set goals and keep positive!

Posted by & filed under Kickboxing.

Back-to-school can definitely feel overwhelming as you ease back into a routine. One of the biggest complaints parents have is lunch, especially when trying to compete with all those heart-shaped cucumber sandwiches.

I have amazing news for you; no one needs a heart-shaped sandwich, especially not your kid who is just ploughing through lunch to get outside. So, let’s focus on the essentials:

  • nutrition
  • variety
  • balance

Nutrient dense meals are very important to make sure kids get the most out of their day. High protein, low sugar, healthy fats, are all things you should be checking off before closing that PlanetBox.

Find a list of hidden sugars that live in your kitchen here.

The best tip I can give you is to pack what they like. If you pack a lunch they do not care for, they will not eat it! Find a handful of healthy lunch ideas, and put them on a rotation.

Include a healthy treat, preferably homemade to decrease the amount of preservatives, and make them excited to open their lunch. Had an awesome dinner? Heat it up the next morning and toss it in a thermos. If age-appropriate, get them to pack their own lunch, but be sure to explain the importance of a well-balanced meal.

Here’s a humungous kid-approved list of lunch items:

  • Avocado (the ultimate brain food)
  • Hard boiled egg
  • Cheese sticks
  • Cut up veggies
  • Yogurt (low sugar)
  • Berries
  • Apple wedges
  • Cream cheese sandwich or wrap
  • Sweet potato fries
  • Egg salad in a wrap/melba toast
  • Yogurt with fresh fruit
  • Grilled cheese
  • Chicken drumstick
  • Pizza
  • Hummus and… everything
  • Sushi
  • Pasta salad (load up the veggies)
  • Soup
  • Muffin tin omelet
  • Quesadillas
  • Tuna salad
  • Pancakes/french toast with pure maple syrup
  • Healthy dips
  • Homemade zucchini/banana bread
  • Oatmeal with fruit
  • Quiche
  • Pinwheel sandwiches
  • Granola (homemade and nut-free)
  • Mac and Cheese (homemade)
  • Shepherd’s pie
  • Tortellini
  • Kale chips
  • Muffins (homemade, refined sugar free)
  • Cauliflower wings
  • Spaghetti squash
  • Burger
  • Smoked salmon on cream cheese
  • Corn on the cob
  • Shrimp
  • Chickpea pasta in their favourite sauce
  • Smoothie

This list can go on and on, but this should be enough to get you comfortable in your lunch regime.

Remember to go easy on the sugar, load up on veggies, a bit of fruit, and tons of healthy fat to feed that brain!

 

Image from PlanetBox

 

Posted by & filed under Kickboxing.

It’s hard to believe, but summer vacation has come and gone, leaving most of us in a back-to-school frenzy.

Anxiety is high during these first weeks and it is vital that both parents and kids take the necessary measures to ensure stress levels are kept under control. Anxious feelings about a new school year are quite normal, especially if things like starting at a new school, or first day of kindergarten are part of the picture.

Common worries include things like:

  • Will I have any friends in my class?
  • Are my clothes okay?
  • Who will I sit with at lunch?
  • Will my new teacher be nice?
  • Will that kid continue to bully me?
  • I forgot everything I learned last year!

Starting a school year can be super exciting, but also very stressful. For example, kids who are normally upset about leaving their parents will have a harder time adjusting to the new routine.

Signs of stress:

  1. Insomnia/Nightmares
  2. Overly Emotional
  3. Headaches/Stomach Aches (This may be a sign they are trying to avoid school)
  4. Clingy
  5. Anything out of character should be taken into consideration

How you can help:

Proper Nutrition

The days of late night ice-cream truck stops, Wonderland funnel cakes (do they still have those?), and cookies for breakfast are over. Nutrient dense foods, lots of greens, and low-sugar items should take over the menu. A healthy diet will drive a healthy mind, and should be high on the priority list. If you see a naturopath, look into some alternative remedies to calm nerves.

Empathy

By listening to their worries with empathy you are validating their fears, but lifting them up at the same time. A lot of times, just letting them talk about their fears helps them, even if you don’t present a solution… sometimes they just want a good chat.

Proper Sleep

When a child is well rested they are much better prepared to face a day. Walking into a new school year, especially during that first week, is the hardest part, so a solid nights sleep is crucial. Get back into a healthy sleep pattern, and begin now so things are in check by day one.

 

Focus on the Positive

Talk over all the awesome things they are going to learn, and encourage them to discuss their hopes for he school year. Getting them excited for what’s to come is a great way to leave them feeling reassured, and optimistic.

Watch your Child

Not all kids are willing to divulge their worries, so pay attention to the signs listed above, and don’t hesitate to talk to teachers if you feel the need for concern- No one knows your child better than you do.

 

Tune in next week for some healthy lunch ideas!

 

Posted by & filed under Kickboxing.

Quick! Get to a farmer’s market and load up on all the fresh produce you can carry, because before you know it, summer will be winding down, and enter warm, comforting food ( so exciting, right??? … but not yet!). August is such a great month for loading up on fresh fruits and vegetables. Peaches galore, sweet corn for days, humungous bundles of basil (gimme all the pesto, please!), I for one find it difficult to stop eating on farmer’s market days.

If you’ve been wondering how to make all this fresh goodness last, you’ve come to the right place. Although it won’t be SO fresh, there are ways to preserve the summer eats so that come winter, you aren’t yearning for warm days of summers past. Or maybe you are…

The benefits of eating in season are tremendous, and if you’re into eating local, simple ingredients, you are probably well acquainted with the in-season list. If not, here it is.

Begin by emptying your freezer.

Zucchini

This delicious veg is at its prime right now, and market stalls are bursting at the seams with all of the various kinds. The best way to preserve them for your winter stash is to freeze them. Chop them up into pieces, pop in a freezer bag, and voila, you are all set for hearty veg smoothies, and soups.

Basil

Once again, gimme all the pesto! Pesto is amazing on pasta, pizza, homemade hummus, salad dressings, etc. etc. etc. Have fun with your basil and make a few different batches to freeze (pour into ice cube trays, and when frozen pop out and into a freezer bag). Here are some great options.

Peaches

Peach preserves are delicious, but unfortunately loaded with refined sugar, so the best way to keep peaches alive all winter long would be to chop up (when ripe) and freeze. Frozen peaches are great in smoothies, thrown into a cobbler or crumble, and just great defrosted and warmed up.

Blueberries

Frozen blueberries are really expensive, especially if you are getting the wild kind (which really are the best kind), so freezing them yourself while they are in season may get you the antioxidant fix you need for the winter.

Pears

So there’s apple sauce (apples are also in season so load up), and there’s pear sauce. If you have never made pear sauce from scratch, you are really missing out. Peal your pears if they aren’t organic, if they are leave the peal on, or at least most of it because, fibre. Place in a pot with a generous dash of cinnamon and about 4 teaspoons of coconut milk (the one from a can). Let simmer until tender. Blend. Freeze, if you can manage to not gobble it up before doing so. Have kiddos at home? They will love this!

How do you preserve all the fresh, summer goodness?

 

Image:

https://cottagelife.com

Posted by & filed under Health, Kickboxing, natural, Nutrition, wellness, Women's Health.

So, where is everyone going?? It’s the month most traveled, so if you are pulling out a suitcase anytime soon, we are here to help you pack!

Travel is fun, but HARD on our bodies, and overall wellbeing. Whether you’re going to relax on a beach, or trek through tiny, European streets you are putting unfamiliar strain on yourself so it’s really important to be prepared.

Here is our list of must have healthy travel essentials for your upcoming vacay!

  • Natural sunscreen
    You really don’t want to be stuck buying the conventional, chemically stuff in a pinch. Pack a substantial amount of your favourite non-toxic sunscreen. We love Green Beaver. Great for kids too, as it goes on smooth and comes in both a cream and spray.
  • Reusable Water bottle
    Not buying plastic water bottles helps reduce the amount of waste on the planet so be proactive towards the environment this year and bring along your reusable bottle. Reducing your carbon footprint is possible, even when abroad!
  • Probitoic
    Traveler’s constipation is highly likely so keep a good quality probiotic on hand to get everything going as it should.
  • Saje Halo Roll On
    If you haven’t tried this, now would be a good time. Traveling to hotter places than Ontario might leave you with frequent headaches due to dehydration. It’s really easy to forget to drink enough so grab one of these before you go. Bonus: they are plane-friendly!
  • Tea Tree Oil
    A bit more essential oil talk for you. Tea tree oil is one of nature’s amazing antiseptics so keep a small bottle in your bag incase of unforeseen injuries. It’s great for minor cuts and scrapes!
  • Snacks
    It’s always a good idea to keep some munchies on hand as you never know when hunger will strike, especially while you over exert yourself while sight seeing. Healthy snacks may include, but are not limited to: granola bars, hummus and crackers, cut up veggies, hard boiled eggs.

Bon voyage, friends!

Posted by & filed under Kickboxing.

Summer vacation doesn’t have to mark the end of your fitness routine. In fact, it’s a great time to change it up a bit.

No, you probably can’t lug B.O.B onto a plane to L.A, but you can definitely get a good sweat in some other ways. Embrace the land you are in and see what they do to stay fit. Staying on track is key, here’s how:

  1. Walk
    Walking on holiday is a no brainer. Depending on where in the world you are, you probably don’t have your car handy, so ditch the public transportation and get those steps in. This is an easy one because you’ll be so busy checking out the sites, you won’t even notice how much you are working.
  2. Gym
    Most hotels have a gym to try and get in a good sweat before heading out for the day. It’s not the most exciting way to get in a workout if you’re not a gym-goer but if it’s your only way, then definitely a great option to help stay on track.
  3. Fitness classes
    If you’re on a resort they likely have some sort of water fitness classes running throughout the day so grab a schedule and dance those mimosas away. Which brings me to my next point.
  4. DANCE!
    Night clubs, especially those in foreign countries are where the best fun is had. Integrate into another culture by a night of dancing, and effortlessly melt away all the extra holiday treats.
  5. Come back
    Make sure to get back into your normal fitness routine as soon as you get home. It’s so easy to slip while on vacation, and if you do that’s totally okay, just be sure to throw yourself in, full force as soon as possible.

 

Image: www.festivalsherpa.com

Posted by & filed under Cardio Kickboxing, Health, Kickboxing, Women's Health.

Summer is now in full force, and so are all the delightful things that come with it… pool parties, BBQs, late nights, and of course, school’s out so the kids are taking up all your time!

It’s easy to get off track in the summer when it comes to health and fitness because you are probably feeling really good about life, all the hard work you put in throughout the winter is paying off with that new swim suit you finally fit into, and you’re most likely spending a lot of time outdoors so, to heck with your cardio class!

The nice thing about routine is it’s something that comes easy. You make a plan, you stick to it and voila, the results come pouring in. Guess what happens when you lose your routine? You have a really hard time getting it back/ Something [like working out] that once seemed so easy because it was just another part of your day is now really tough to reel back in again come Fall.

Here are five tips to keep cardio in your life this summer:

  1. Find a cardio buddy! Guess who is dying to try Fitbox and be just like you? Your teenager, so bring them along to your next class.
  2. Schedule your classes Sunday night at 9 p.m when registration opens. You will be more committed if you’ve set the standards for the week.
  3. Missed a class because there are too many fun things going on? No problem! We have loads of class times to choose from, just be sure to make it up another day. You Fitbox four times a week? Be sure to get each class in somewhere.
  4. If you can’t make up that class, don’t beat yourself up, just be sure to stay away from the snowball effect, also known as the summer slump.
  5. Eat well [most of the time]. Feeling low about yourself is a sure way to get off track completely. If you over indulge at a party, no problem! You will make up for it next class.

See you on the mats, allll summmer looong!!!!!