Posted by & filed under Kickboxing.

The kids are heading back to school this week and lots of parents have the fear of bullies tugging at the back of their excitement. Returning to school after two months of summer vacation is exciting for most kids but there are always those who are anxious because of bullying. Although schools heavily promote anti-bullying in classrooms and the playground, teasing, social exclusion, and physical forms of assault continue to be an issue.

The sad truth is that mean kids are everywhere and you can only do so much to protect your child. Aggressive behaviour is being seen not only among tweens but as young as preschoolers as well.

Some signs your child is being bullied:

  • Faking illnesses (not wanting to go to school)
  • Frequent headaches or stomach aches (signs of stress and anxiety)
  • Lost personal belongings
  • Unexplainable injuries
  • Torn clothing
  • Frequent nightmares/ not wanting to go to sleep
  • Crying spells
  • Withdrawal from family members

Keep an open line of communication between yourself and your child. You want them to have the courage to approach you if they are under attack at school.

Remember, you are their safe place.

Being kind to others starts in the home. As a parent it is your job to promote kindness at all times. Being strong and confident is great but it’s when that confidence is used to put down others that problems arise. Studies have shown that a confident child who bullies may be doing so only to hide their own insecurities so be mindful of where this self-assurance comes from.

How to Prevent your Child from Bullying

  • Choose kindness whenever possible
  • Avoid speaking ill of your friends in front of them
  • Teach and demonstrate respect
  • Encourage your child to include those who are frequently left out

If you suspect that your child is being bullied, here are a few ideas to help the situation:

  • Talk patiently with your child. Be a good listener and have them express all their feelings about what is going on.
  • Get as much information from your child as possible, including bully’s name, date of incident, where it happened, and if it has happened in the past. Make sure your child knows they are not tattling, but rather helping themselves, and others from any further harassment.
  • Never tell your child to shrug off the bullying, but don’t encourage fighting either. The point is to promote peace and kindness so retaliating would only be counterproductive.
  • Make the child’s teacher and principle aware of what is going on but don’t expect them to resolve the issue. They have way too much going on and although efforts are constantly being made, bullying continues to be rampant in schools.
  • Empower your child. This point is the most important and should be taken extremely seriously. Raising a child who is aware that bullying is wrong, and with enough confidence to stand up for themselves, is the best way to ensure that severe damage doesn’t come from the issues they are facing.

Check back next week to learn some great ways to empower your children.

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

Summer vacation is coming to a close and parents are scrambling to get their kids back into a routine, preferably before the first day of school. There has been so much going on all summer that things like bedtime, proper meals, and schedules have all taken a backseat. Whether your kids have been off at camp, vacationing abroad with you, or simply bouncing between local activities, they are probably ready for the calm that comes with back to school.

This calm includes a good night’s rest, followed by early rising, all day in class where their brains are getting exercise, some form of extra curricular activity, and finally some down time before it begins all over again. This is called routine and has been proven time and time again, through various studies that it is essential to develop some form of rhythm to each day.

Here are some great ways to wrap up summer and get the kids ready for school:

Be Present

Nothing grounds kids more than the presence of their parents. If you’ve been busy working all summer, try and take a few days off leading up to the first day back at school. Your company will be just what they need to reclaim a daily rhythm.

Bedtime

Do not attempt to insist on an early bedtime the night before school starts up again. Shorten their day little by little over the next few evenings leading up to it so once that first night comes, they aren’t shocked by it. A good night’s rest is critical for proper function during the day.

Study Corner

Get their help setting up a study corner to stir up some excitement for all the learning that is to come with this new school year. This could involve going out to choose a new desk together, buying and setting up some new school supplies, or even just

Cut the Junk Food

Promote healthy brain function with a nutritious diet. Summer is a great time to indulge in endless ice cream, and greasy food (especially if you are winding down at the EX). Go grocery shopping together and let them pick out some healthy snacks. Trying to force a child to eat something they don’t like is counterproductive so work with them to instill healthy eating habits.

Get them Reading Again

Encourage reading without making it a chore. While many kids continue reading throughout the summer, it’s not everyone’s favourite pastime and some kids need a bit of a nudge. Make a trip to the store and choose a new book together.

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Pasta is a national favourite for its versatility, simplicity and downright deliciousness. Really, who doesn’t like pasta?

Apparently, white pasta is quite lacking in nutrition and although it’s filling, it is actually empty carbs that don’t do much for us in the long run. While indulging in a yummy plate of spaghetti is totally fine every so often, it’s best to dig up some alternatives for everyday.

Luckily, the world is going through a bit of a gluten free craze so options are endless not only in stores, but on restaurant menus, in blogs, and cookbooks. Pasta can now be found with healthy main ingredients including chickpeas, black beans, brown rice, amaranth, kamut, lentils, etc. etc.

Vegetable Noodles

If you don’t have a spiralizer you are missing out on some pretty delicious recipes for not only noodle alternatives, but salads as well. Not only are you drastically cutting down on your calorie intake but upping your veggies for the day.

Zucchinis make a great spiralized noodle, and can be paired with anything from tomato sauce to pesto.

*Note: in lieu of a spiralizer, use a vegetable peeler.

Quinoa Pasta

Quinoa everything is extremely popular right now with many people looking to eat less wheat, and turning to more gluten free options, celiac or not. We love this one because it’s jam-packed with healthy things your body craves, especially if you are active, like protein.

Spaghetti Squash

Spaghetti squash is loaded with nutritional value, and can be a great alternative to your everyday pasta dish. The best part about it is that all you need to do is throw it in the oven for a bit, cut it in half, and scoop out the good stuff. Even your kids will love it paired with their favourite sauce.

 

Images:

  1. http://www.mamamia.com.au/
  2. http://www.eatwell101.com/
  3. None
  4. http://www.wholefoodsmarket.com/

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It’s almost that time of year again… the time when your healthy, sun kissed kids are coming home from the first few days back at school under the weather. It’s inevitable that during the school year, germs and viruses are rampant, but the way in which your child reacts to these germs can be controlled through a few simple steps.

Here are a few ways to boost your child’s immune system and prepare them to battle all the new germs they will encounter when back at school:

Minimize Sugar Consumption

Sugar is always at the top of the list when discussing children’s health and immunity. Sugar attacks the immune system, weakening it and making it unable to properly fight viruses. Eliminating drinks such as juice, energy drinks, lemonade, and pop from your child’s diet is a great start to decreasing the amount of sugar they take in.

Check out our blog post on hidden sugars!

Introduce a Probiotic

Probiotics are friendly bacteria that keep our digestive tract healthy by protecting it against harmful bacteria and viruses. If your gut is healthy, so are you. We naturally produce probiotics, but sometimes our bodies need a top up. Talk to your local health food store about a good quality, child friendly one.

Fermented foods like kefir, sauerkraut, and miso are also great if you can get them to wrap their tongue around the sour flavour.

Sleep

Nothing does a body good like proper rest. Summer is usually when bedtimes take a backseat and it’s hard to get back into a routine once school starts up again. Try to reintroduce early nights a couple of weeks before going back so once school starts they are well rested to take on the new year.

More Fruits and Vegetables

Farmer’s markets are still bursting with delicious fresh produce so take advantage and keep them on hand at all times. Find out what your kid likes and make it readily available. If they hate broccoli, don’t bother, try something else and keep trying until they are getting sufficient amounts. A healthy, balanced diet is key to a strong immune system.

Your child may very well get sick even with extreme measures but they are sure to do so less often, and will be able to fight sickness much easier if they are strong.

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

What???
You’re supposed to wash your water bottle?
Often?

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.

 

Image:

www.care2.com

 

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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.

Forgiveness

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.

Gratitude

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.

Humour

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

Kindness

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

Honesty

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

Teamwork

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:

Dehydration

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.

Stress

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.

 

Image:

http://www.huffingtonpost.ca/

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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!

 

Image:

http://www.care2.com/