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

You’re supposed to wash your water bottle?

Keeping a reusable water bottle on hand is a great way to help preserve the environment and get your daily H2O intake. You may think that because you are only filling it with water, it doesn’t need to be washed often. This is a common misconception so we are here to tell you your reusable water bottle needs to be washed every single day, and here’s why.

Although you may be refilling with nothing but water, the bottle gets carried around everywhere you go. It gets placed down on random surfaces, all of which contain bacteria, viruses, etc. You put the bottle to your mouth, germs find a home on the rim of your bottle, and continue to reproduce.

So how do you clean your water bottle?

A good rinse with more water is not the answer. Each night give your bottle a good scrub with the following solution:

  • Half fill with white vinegar
  • A good dash of baking soda
  • Fill remainder with water
  • Let soak over night
  • Rinse in the morning

Note: This is especially effective for cleaning glass water bottles.

Don’t worry your bottle won’t smell of vinegar but it will be disinfected and squeaky clean, ready to be filled again. Vinegar is really good at getting smells out so if you like a lemon wedge or two in your water, this solution will help get the stale stink out just be sure to scrub the grime off the inside.

Alternatively, throw your bottle in the dishwasher for a good wash.




Posted by & filed under Kickboxing.

No matter how hard things might seem sometimes, the opportunity to nourish a strong and healthy relationship is always at your fingertips, even when it seems hopeless. We all have hard days when our partner, family, or friends can be trying on our patience, but keeping a few things in mind when we are close to losing it can really help maintain peace.


Always be ready to be the first to forgive. This is hard, but one of the most important tools to a great relationship. When both parties are willing to let bygones be bygones it’s really hard to keep an argument going.


Express gratitude towards your partner everyday in some way. Let them know how special they are in some way everyday. This can involve an unexpected hug, or a hidden note sharing something you love about them.

Focus on the Good

A negative attitude is a sure way to fail at a relationship.. Hard times can cloud the memory so it’s important to keep in mind the reasons why you fell in love with this person and never let them go.


Making light of situations through humour is a great way to let the little things go. Have fun together!


Small acts of kindness go a long way in keeping a relationship strong so squeeze them in whenever you can.


Without judgment be honest about your feelings and express them without accusation.


A relationship takes effort from both sides and neither of you are to be taken advantage of. Build healthy relationships through joint efforts. If you feel you are alone in trying to make it work, talk about it… you’ll be surprised what a good heart to heart can accomplish.

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

At Energy Fitbox, we confidently back up what we do as an awesome, full-body workout that will help you see the results you want with hard work and dedication. We are always thrilled to see new faces walk through our doors and hope everyone is able to get the most out of every workout, but it’s not always easy to adapt to a new routine, especially if you’re going from couch potato to exercise enthusiast.

Whether your goals are simple like hoping to get a bit more active, or really big and life-changing like extreme weight-loss and overall healthy living, it’s important to get everything you can out of each workout to meet them.

One day, when you least expect it, you will walk passed a mirror and totally wow yourself!

Here are five ways to stay on track and get the most for your class.

Be Consistent

Set a few times a week for your 45 minute class and commit to it. A great way to do this is to book all your classes for the week on Sunday night, when registration opens. Obviously life happens and things come up but try and make your class a priority. If the time you picked doesn’t work anymore, see if you can squeeze it in at a different time that same day. If you go on vacation, get right back on track when you return. Letting too much time pass in between classes is a sure way to drop off the bandwagon.

Find your Motivation

We all get motivated in different ways. Whether it’s the need for a workout buddy, or a wedding we want to get in shape for, everyone needs some kind of push. Find what motivates you and get out there!

Meal Plan

Health and fitness buffs always say it’s 30% workout and 70% diet so plan your healthy meals for the week. or as much as possible. Proper fuel, which consists of a well-balanced diet, paired with a great workout is your one way ticket to feeling amazing, looking great, and seeing the results you want. Don’t cancel out your hard work with a poorly planned post-workout lunch at a fast-food joint, it will leave you feeling down and might even discourage you from your next workout.

Switch up Instructors

I know, I know, we all have our favourites, but the great thing about all of our instructors is that they each use different techniques giving you a totally different workout every class. You may avoid one because they do too many legs, or you really hate skipping, but little do you know that it’s the incorporation of all these techniques that makes Fitbox such a well rounded workout.

Give Yourself Time

If you don’t see results right away, don’t get discouraged and quit, especially if you are new to the world of exercise. It takes your body time to adjust to something new so keep at it and believe that your hard work and dedication will pay off. One day, when you least expect it, you will walk passed a mirror and totally wow yourself!

Posted by & filed under Kickboxing.

Constipation can leave you feeling bloated and heavy. Most people experience this at some point in their lives and it’s really important to find the cause so it doesn’t turn into a bigger problem. Diet, and overall lifestyle can play a huge role in the frequency of your bowel movements and most of the time there is an easy fix to the issue.

If you suffer from constipation, it is important to seek help from a nutritionist or other health care professional who can get to the root of the problem, hopefully without major intervention, which could be counterproductive. Like other common ailments, it’s important to not dismiss constipation as something that just happens to you. With a little help you could end up feeling much lighter, and healthier overall.

Here are five reasons you may be constipated:


Water is extremely important for the digestive system to run properly. Water keeps things soft to prevent straining, which can be extremely uncomfortable, and comes with a whole slew of other issues (hemorrhoids… ouch).

The Standard American Diet

When you consume a high-sugar, low-fiber, highly processed diet you are making it nearly impossible for your digestive system to do its work properly. Foods high in allergens like dairy, gluten, and corn do a great job blocking the intestines. Food sensitivities can cause nausea, stomach cramps, bloating and constipation.

Lack of Exercise

The simplest way to put this is, when you move, your digestive organs move, and so does your secretion, providing flowing movements through your body. When you’re at a standstill, so is your poop! Get your workouts in to beat the bloat!

Change in Routine

Travel, a new schedule, or any other form of major change in your life can cause the body to react in a negative way. When your routine gets all out of whack, you tend to eat mindlessly, grab snacks as you go and usually they aren’t the healthiest, lacking important nutrients like fiber.


Ah, the root of all evil. Stress is a sure way to get everything backed up. When you are under a lot of pressure, your nervous system slows down blood flow, essentially shutting down the digestive process. If you’re not digesting your food, you aren’t passing stool either.



Posted by & filed under Kickboxing.

Meal-prep is all the rage these days, especially for anyone on a tight schedule. It goes something like this:

Sunday morning you head to the grocery store and buy your healthy eats in bulk. You go home, cook a big batch of the meal of choice and dish it up in individual containers. Pop them in the fridge and you’re set for the week. That’s quinoa, steamed broccoli, chicken and a handful of blueberries Monday to Friday…boooring!!!

I’m here to tell you that meal prepping does not have to be this way. Planning your meals is an awesome way to keep healthy and stay on track, but do yourself a favour and switch it up a bit or you’ll be bingeing at McDonalds by Wednesday.
Here’s how:

  1. Cook two protein options. This is obviously more work, but getting off track is much worse than an extra burner running. If you have two mains you won’t need to eat the same thing two days in a row. Really pressed for time? Have a chicken fillet one day, and chicken salad the next. Diversity is key.
  2. Make food you enjoy eating. There’s nothing worse than dreading lunch because you made a healthy meal you can’t bear to eat. If you hate kale, make spinach!
  3. Make your sides fresh. Once the mains are cooked, the rest of the meal can easily be prepared same day. Throw a sweet potato in the oven the night before, you don’t even need to peel it until it’s cook and then it’s a two minute job that you’ll really appreciate when you pull out your meal the next day.
  4. Store your food in separate containers. If you’re packing a lunch the morning of from your individually packaged food items, you are more likely to change things up everyday. One day you might want salad with your protein, and the next might call for something a bit heavier like rice. This doesn’t make it more complicated but does guarantee you aren’t grabbing the same lunch box as yesterday.

Setting goals and sticking to them is no easy task, especially when it comes to your health. Meal-prep is a great way to guarantee a healthy week, especially for those who are out and about during the day.

Posted by & filed under Kickboxing.

Magnesium is an essential mineral our bodies need to function properly. Most women take a multi vitamin and don’t really worry themselves about how much of each vitamin and mineral they are actually getting. Many studies have shown that a daily multi vitamin is actually not enough to sustain the human bodily properly when it is not paired with a very well balanced diet. Magnesium is one of those vitamins that our bodies does not produce so we need to be extra mindful of how we get it, and how much.

Benefits of Magnesium

  • Promotes healthy bones
  • Supports the heart
  • Relieves pain from headaches, muscle tension, fibromyalgia, etc.
  • Mood booster… think PMS
  • Reduces stress
  • Helps with digestion

Taking a magnesium supplement is a great way to get a good dose, and also the easiest, but the best way to get your essential minerals is always through the food you eat.

Here are some foods that are high in magnesium:

  • Spinach
  • Seeds
  • Nuts
  • Beans
  • Fish
  • Whole grains: black rice, quinoa, oats
  • Avocado
  • Dairy
  • Potatoes
  • Bananas

Getting your daily requirement through a supplement or the food you eat is not always enough, however. Many things we do in our day-to-day lives can deplete the amount of magnesium our body has in store. Too much refined sugar, or caffeine are a couple of ways we reduce our supply. As we get older, it is more difficult to hang on to our magnesium supply so a well-balanced diet and lifestyle is crucial.

If you notice you are having an off day with your diet, or you are feeling extra stressed, up your magnesium intake by indulging in some mineral rich foods, you’ll feel so much better!



Posted by & filed under Kickboxing.

So what’s with all the panic regarding ticks lately?

It’s hard to even mention a potential hike or picnic without someone piping in about these pesky little creatures.

The reality is blacklegged ticks (also known as deer ticks) are for real, and they have the potential to carry a very serious illness called Lyme disease. I say potential because not all ticks carry the virus and just because you come in contact with one doesn’t mean you have been infected. That being said, Lyme disease is becoming more and more of a concern so it’s important to be aware of a few things before heading into the grasslands.

Where are Ticks?

Ticks normally prowl in tall grassy fields, usually at the very tip of the grass, waiting for a human or animal to pass by to latch. They can also be found in forests, or bushes, mainly areas that are damp.

Lately ticks have even been spotted in neighborhood parks so keep an eye out.

How to Avoid Tick Bites

Wear long pants tucked into socks when out in areas where ticks may be.

Wear light-coloured clothing to spot them easier.

Use insect repellent containing DEET

Double-check yourself after your walk

Check your pets for ticks and speak to your veterinarian about tick prevention

How to Remove a Tick

If you find a tick attached to you use tweezers to gently grasp it as close to your skin as possible. Do not use your fingers because you will not have a secure grip on the tick.

  • Pull the tick straight up, making sure not to squish it.
  • You want to make sure that you have removed the entire tick including the head.
  • Put the tick in a ziplock bag to send in for Lyme testing.
  • Clean the bite area with rubbing alcohol.

Symptoms of Lyme Disease


Muscle and joint pain


Facial paralysis

Swollen glands



Skin rash

If you come in contact with a tick do not panic because they are not necessarily carrying the virus but make sure to seek medical attention just in case. If Lyme disease is suspected you may be prescribed a round of antibiotics. Early detection is very important.

A great resource is Telehealth Ontario, a free service available 24/7.

Call toll free at 1-866-797-0000



Posted by & filed under Kickboxing.

If you are planning a trip by the ocean this summer you are probably really looking forward to some rejuvenating beach days. Sea water is not only an enjoyable way to pass your summer vacation, but it is also incredibly good for you.

Historically, doctors would recommend that people who were ill spend some time by the ocean because of all the great benefits that come from not only swimming in the water, but also from the air.

Soaking up some vitamin D, enjoying the warmth of the sand between your toes, and getting a great tan are basics of a salt water vacation. If you are lucky enough to head to the beach, here are the perks:

Natural Exfoliation
You will find that your skin is glowing from exfoliation that happens while swimming in the ocean. For some extra smooth skin, rub some sand all over your body and go for a dip.

Improved Immunity
Seawater contains amazing minerals and vitamins, amino acids and living microorganisms that have antibacterial properties to help promote a stronger immune system. These are absorbed through the water while swimming, and inhaled through the mist in the air.

Improve circulation by swimming in salt water. Seawater therapy is commonly used for blood circulation by restoring essential minerals; an issue that arises due to a poor diet, poisons in the environment, and stress.

Overall wellbeing
Seawater is rich in magnesium which is essential for common ailments like poor sleep, anxiety, asthma, bronchitis, and various inflammatory diseases. A good dose of ocean life will leave you feeling better, overall.


Posted by & filed under Kickboxing.

The squat, also known as “the king of exercises”, is the first exercise you ever did as a child and you probably didn’t even know it. In some countries, people squat well into adulthood, and master their form while the rest of us must relearn it through exercise.

You will have a hard time finding a workout that doesn’t include this versatile exercise.

Commonly used as a leg exercise, the squat is actually a full body workout as it engages the back, core, hips, shoulders and arms, when done properly.

Check out this great video on the History of the Squat.

Benefits of the Squat

  • Gain strength
  • Lose weight
  • Improve posture
  • Actively engage all muscles
  • Strengthen bones
  • Strengthen joints
  • Improve balance
  • Strengthen entire body and prevent injury
  • Increase flexibility
  • Improve mobility

Avoid knee and back pain by squatting properly. Here’s how:

  • Keep your body balanced and stable
  • Back straight and hips mobile
  • Squat down until your hips are below your knees, keep back neutral
  • Keep knees in line with hips and feet
  • Squat back up




Posted by & filed under Kickboxing.

Lavender is filled with health benefits and is becoming more and more popular through the use of essential oils (if you haven’t yet, check out aromatherapy boutique Saje), and various other natural healing methods. This beautiful flower not only smells amazing, but it’s a sure way to calm nerves, and give you a good night’s rest.

Health Benefits

 Mood Boost: Balance your mood through the use of essential oils. Soothe Stress and anxiety by rubbing a few drops of lavender oil on your temples.

Anti-Inflammatory: Have you ever taken a lavender soak? A lavender-infused bath is not only a relaxing way to relieve stress, but an incredible anti-inflammatory for your entire body, which can also soothe sore muscles. Try a natural, lavender bath bomb for an extra treat.

Sleep Better: Since lavender calms you down, you’ll notice a much better sleep pattern once you introduce it to your self-care routine. Try defusing or sip on a lavender tea before bed. Rub dry lavender leaves on your pillow and indulge in the beautiful scents that surround you while you sleep.

Antiseptic: Lavender has antibacterial properties and can be found in many cleaning solutions for a natural alternative to chemical-infused products. Pick up a big bottle of Dr. Bronner’s Castile Liquid Soap and use it for everything from bathing, to floor cleaning.

Culinary: Cook with it, bake with it, substitute it for rosemary in meat rubs or marinades. We receive the same benefits when we eat this beautiful flower, so get creative. For some really great lavender recipes go here.