Posted by & filed under Kickboxing.

It’s that time of year when your body is craving warm, comforting food to keep that chill at bay. It’s commonly referred to as soul food- the healthier cousin to comfort food. The days are short and the nights are long so cozy up to the idea of warming your insides with hot entrees, delicious spices, and steamy tonics.

Benefits of Warm Food in the Winter

Your body uses a lot of energy in the winter to try and keep warm. Eating cooked food gives it a break. You are also giving your digestion a break, because cooked foods are much easier on your digestive system than raw ones.

Aside from the health benefits, there’s something really satisfying about coming in from the cold and sitting to a great big bowl of something hot.

Warming tips:

  • Go heavy on the spices! Cinnamon, turmeric, ginger, and nutmeg go well with pretty much everything and do a wonderful job on your digestion.
  • Swap sugary foods for roasted sweet veggies like beets, and sweet potatoes. With just enough grill time, they are almost candy-like… almost.
  • Fall in love with soup as a meal. With just the right ingredients, it’s really all you need for a well-balanced dinner.

Here are some great recipes to warm you up:

 

Williams Sonoma’s Carrot Ginger Soup

Joy McCarthy’s (Joyous Health) Maca Hot Chocolate

Angela Liddon’s (Oh She Glows) Instant Pot Creamiest Steel-Cut Oatmeal

Jamie Oliver’s Chicken Hot and Sour Soup with Pumpkin

Indian Eggplant and Tomatoes with Fennel and Cumin

 

 

Posted by & filed under Kickboxing.

Sugar Detox! It’s a term you’re probably hearing a lot these days. Sugar intake is majorly on the rise, with it being snuck into pretty much everything. On the other hand, people are coming around to the idea that sugar is extremely taxing on your health so best to avoid it wherever possible.

With the holidays, it’s hard to cut back with delicious sugary treats everywhere you turn.

Here is your Refined Sugar Detox guide… save it for the New Year; your body will need it.

Where does sugar hide?

So we aren’t just talking sugar in your coffee, and cookies. You’ll need to ditch things like:
Pre-made pasta sauce
Granola bars
Ketchup
Cereal
Alcohol (you’ve probably binged the last month or so, so this shouldn’t be too hard)
Flavoured yogurt
Soft drinks
Energy drinks
Sports drinks
Refined Carbs (cookies, donuts, cakes, pastries, dinner rolls)
Juice
Flavoured oatmeal
Packaged bread
Protein bars
Frozen waffles, and pancakes
Dried fruit
Salad dressing

That’s the short list.

It’s really important to get in the habit of reading packaging.

How long should I detox?

At the very least, seven sugar free days would be a great start, but try to push for at least two weeks. Feeling very brave? A whole month will leave your body feeling amazing and rejuvenated.

What are the benefits of going sugar free?

The best part about an extended sugar detox, is your body feels so great you won’t want to go back to your old ways. You’ll see the benefits with glowing skin, higher energy levels, and an appreciation for good quality food. You may notice some aches and pains slowly disappear. You have better stamina during your workouts. You wake up refreshed, instead of sluggish. You experience just how great your body is made to feel. All that can happen just by cutting out sugar, you ask? Absolutely.

How will I feel during the detox?

Crummy. Miserable. Expect headaches. This is all normal, and it is your body’s way of getting rid of all that bad stuff.

How can I assist the detox?

Drink tons of water, and herbal tea. Flush it all out and stay hydrated. Eat nutrient dense food like homemade stew, roasted veggies, and warm salads. Try and take it easy from over stimulating activities. The first week or so is the hardest but you can get through this!

What are some substitutes for refined sugar:

 

Maple syrup
Honey
Stevia
Apple sauce (for baking)
Coconut sugar
Brown rice syrup
Black strap molasses
Agave

January is a cold month and our bodies are craving warm, nutritious food. That’s what’s on the blog next week, so stay tuned!

 

Image

#1 http://dailyhive.com

#2 https://www.splendidtable.org

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Beauty starts from the inside. Proper digestion is essential for that glowing skin, lush hair, and overall youthful look.

Our liver does a lot of work to keep us looking and feeling great. When you nurture that important organ, it does a great job detoxifying all the bad stuff, environmental, and all that goes inside your body. When you constantly give it extra work, it can’t keep up. When it can’t keep up you can see it in your complexion. It comes out as inflammation, acne, puffiness, redness—premature aging.

No one wants that!

A healthy gut is crucial for beautiful, glowing skin.

Proper diet, paired with a high-quality probiotic can help you get the complexion you want.

Here are some foods that are bad for beauty:

Fried food

Most fast food is fried in refined oils like vegetable oil, canola oil, peanut oil—all of which are loaded with trans-fat. Vegetable oil might sound like it’s a good thing to have in your diet, but it is actually way too high in omega 6 fatty acids. Although we do need a certain amount of these omegas for proper health, too much can cause inflammation: swelling, pain, redness.

Replace with: healthy omega 3 rich foods like grass fed meats, algae, wild fish, chia seeds. Avoid grabbing lunch on the go, especially if your options are limited to fast food. Keep your car stocked with trail mix, granola bars, fruit and vegetables to hold you over if you get hungry.

Refined carbs

Cutting white sugar out of your coffee just isn’t enough. Look for all the hidden sugars that wreak havoc on your liver. They fuel oil production in your skin. Processed sugar ages your skin by a process called glycatin. When your organs try to digest refined carbs, the sugar molecules become “co-dependent” and attach themselves to proteins such as collagen. The body just can’t break this down and you put unnecessary strain on the liver and other digestive organs, depleting your healthy gut bacteria.

Replace with: Raw honey, maple syrup, coconut sugar

Dairy

About 75% of the world is lactose intolerant. It isn’t human food, and our bodies really aren’t able to digest it. Many people who have this sensitivity don’t even know it, but it comes through skin issues, and digestive problems. Skin flare ups, acne, eczema, have all been linked to dairy consumption.

Replace with: nut milks, oat milk, hemp milk, coconut milk.

Wheat

While definitely one of the lesser evils, wheat is getting higher and higher up the list of “sometimes foods”. “Modern day wheat’ is quite different from the ones our grandparents ate and is higher in gluten, which causes inflammation. This is why gluten sensitivities are becoming more and more common.

Replace with: Spelt, amaranth, quinoa, buckwheat, brown rice

Alcohol

Alcohol is very high is sugar, and spikes blood sugar levels, depleting collagen. Your skin thrives off moisture, and alcohol is dehydrating. A glass of red here and there is okay, but definitely not an everyday thing if you’re concerned about premature aging.

Replace with: Sparkling water with lemon, coconut water ( a wonderful, hydrating agent), kombucha. We know there is no replacement when you’re out for drinks for your friends—limitation is key.

Processed Meat

Think sodium overload. Puffy swollen skin is the result of a diet high in salt. Things like packaged meat, cold cuts, bacon, cured meats, are packed with sodium which results in water retention, killing your beauty regime.

Replace with: Grass fed meat (higher in omega 3s)

Caffeine

This is a tough one to kick to the curb, and as always, a bit is okay. Caffeine increases your cortisol levels, which causes inflammation, and throws your hormones all out of whack.

Replace with: Bone broth (Aaamazing for your skin), herbal teas like dandelion

 

 

Image:
Best Health Magazine

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What’s so great about Energy Fitboxt? How can I benefit from this 45-minute class? Will I see results?

There are lots of questions when choosing an exercise regime, and I’m here to tell you all about the changes you will see when you join our Fitbox fam.

  1. Beginners will Thrive
    If you have been off your workout game, or even never really been into fitness, Fitbox will help you fall in love with taking care of your body. We have had people come to us with absolutely zero fitness background, and within a few short months are bouncing to the beat like pros. Don’t be scared to try something new. In no time you will find yourself feeling better, and making healthier choices.
  2. De-stress
    You have a lot going on, we know it! Family, work, endless commitments… you just need some time for you to let loose and unwind. Studies have shown that high-impact exercises like Fitbox will help you release tension, and in turn manage stress much more efficiently.
  3. Improve Physical Health
    Our bodies weren’t designed to be sitting around all day. Moving around gets those muscles going, and encourages blood flow. At Energy Fitbox we hit, we jump, we burpee, we push-up, we skip, we stretch, and we have a ton of fun doing it!
  4. Weight Loss
    Here’s the one that everybody loves!

    Burn up to 800 calories in just one class!!!

    Pair that with a well-balanced diet and watch the pounds melt away.

  5. We Infuse Happiness
    It’s a well known fact that exercise triggers the release of your feel-good hormones, more commonly referred to as endorphins. Studies have shown that high-impact training, like Fitbox,  release significantly more than less demanding workouts. Our high-energy, and motivating instructors are specifically trained to push your limits, and make sure that you leave with a smile on your face.

With perseverance and a lot of hard work you can reach those fitness goals with this class that has it all. See you on the mats!

 

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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!