Posted by & filed under Kickboxing.

Have you noticed all the local farmer’s markets opening up? They are a great resource for berries, because they are fresh, taste extra sweet, and just so happen to be in season—as you know by now, we love that!

If you’re like me, you get home and eat right through your box of strawberries as you’re unpacking groceries. With any luck, you’ve stocked up and have lots to spare for the rest of the family.

Berries are jam-packed with health benefits like antioxidants (great for memory and liver function), and fiber (crucial for proper digestion).

If you have extra berries, here are some great ways to incorporate them into your meals:

  1. Top them over your cereal
  2. Make a berry compote. Get a great recipe here
  3. Add them to your smoothie—mmm, fresh berries first thing in the morning!
  4. Add them to savoury salads—trust me it’s the best thing you’ll ever eat.
  5. Bake with them—who doesn’t love a warm blueberry muffin.
  6. Grilled scewers are a great hit at any bbq- stick some strawberries, pineapple, and grapes on a stick and you are ready to go.
  7. Add raspberries to plain quinoa with a light drizzle of maple syrup for an energy-boosting snack.
  8. Fruit salad topped with Greek yogurt.
  9. Make vinaigrette, it’s easier than you think. Try this recipe.
  10. If by some miracle you have so many, they are at risk of going bad, freeze them to use later.


Posted by & filed under Kickboxing.

You’ve just finished a great workout, you’re feeling amazing, and you’re starving for a snack!!! You’re sort of torn because it’s 8pm and you’re always hearing about how bad it is to eat past 7. Do you go to bed and hope to sleep through the hunger pains, or do you break the no late snack rule?

There is a lot of truth to the claim that eating late will hurt your waistline, but it’s not as black and white as you think. Yes, a bag of chips, or slice of pizza is probably not a good idea, but settling for healthy snacks, in appropriate quantities, can actually benefit you–remember, you keep burning calories for hours after you finish your workout.

Try and eat at least one hour before going to bed to give your body a chance to process the food. Here are some of our go-to snacks for a late night workout:

Greek Yogurt (plain)

This is the perfect healthy snack because it’s great for your heart, bones and muscles. It’s rich and creamy, but won’t harm your fitness/weight goals. Top with hemp hearts for an extra protein boost.

Apple with Nut or Seed Butter

This is always a healthy favourite for post-workout snacks. The apple and nut/seed butter usually go hand in hand as the fiber from the nuts helps to balance the sugar from the apple.

Dark Chocolate

Obviously know your limits when indulging, but a good quality piece of dark chocolate is always a good idea when you want a late night snack, especially when you’re having a sweet craving.

Cottage Cheese*

This snack is low carb, high protein, and deliciously satisfying

*Healthy Tip: Don’t be afraid to go for “full fat” cottage cheese. It normally contains less than 6 grams of fat, which will help keep you full longer.

Fermented Coconut Milk

Get your GI track in order with a dose of probiotics with this delicious drink, which contains only 70 calories per serving.



Posted by & filed under Kickboxing.

Pain is something we like to remedy quickly, especially the common nuisance ones, like headaches, that can be kicked by simply popping an Advil or Tylenol.

With conditions such as frequent migraines, sore muscles, or gastrointestinal issues, getting to the root of the problem is the best way to beat them naturally. At the root of these problems is usually inflammation of some sort.

Inflammation happens when your immune system senses an injury, unknown bacteria, damaged cells, or virus and reacts before any more damage can be done to your body.

The pain you feel, is your body’s way of fighting. To heal this inflammation, there are some amazing natural ingredients, you may or may not already be using in your diet.

Here is a list of natural painkillers and how they are good for you:


  • Salmon is high in omega 3s, which helps reduce inflammation
  • Although omegas can be obtained from plant sources, cold-water fish is easiest for your body to absorb
  • Reduce your risk of inflammatory-related diseases like arthritis, cancer, and various forms of heart disease


  • Healthy fat as it’s monounsaturated
  • Reduces inflammation
  • Perfectly balanced with healthy fat, fiber, and protein


  • An ancient pain remedy
  • Rich in sulfur-containing compounds, which helps against inflammation
  • Also a great stress reliever


  • Ginger can fight pain before it even takes over your body, and can also reverses inflammation once pain has set in.
  • Helps with inflammatory ailments such as arthritis, and rheumatism when consumed regularly



Posted by & filed under Kickboxing.

If you’re registered for our first ever Fitbox Bootcamp this Friday, you’re in for a real treat… or rather a real sweat!! The first 30 minutes of the class will focus on circuit type training, which when paired with our popular calorie-blasting Fitbox, combines cardio and strength training for optimal results.

If you are unfamiliar with circuit type training, here are some benefits you can look forward to:

Challenges your Entire Body

Although Fitbox is already a full-body workout on its own, incorporating highly intense, bootcamp-style elements such as skipping, and band exercises, guarantees the use of all major and minor muscle groups.

Maximize Results

Your first Fitbox class ever probably introduced you to muscles you didn’t even know existed… we are kicking it up a notch or two so that you’ll be rediscovering those muscles and many others. Circuit training gives you maximum results in a short amount of time.

Strength Training

If you’re looking to gain lean muscle and tone, one of the best ways to accomplish this is through strength training. Lifting weights has also been known to help with issues such as high-blood pressure, diabetes, and obesity.

It’s FUN!!

…but isn’t Fitbox already fun? Somehow we’ve amped up the fun!! See you Friday!

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Sodium is the chemical element in salt, which helps bring out the flavours in our food. It is an essential nutrient and we need it to survive, but being mindful of how much we ingest is very important.

The recommended dose of salt per day is 1.5 to 2 teaspoons, and that’s total. The standard North American diet contains much more than this and most of it is hidden in our pre-packaged, store bought food. Diets that are high in sodium are drastically linked to health conditions such as high-blood pressure and heart disease. Knowing how much salt you consume on a daily basis is the first step in learning how to manage quantity. If you determine that your intake is too high, follow these simple steps to a low-sodium life.

  1. Avoid Prepared Foods and cook as many meals from scratch as possible so you know how much salt is going into them.
  2. Decrease Gradually so you don’t notice that your meals are getting less and less salty. It can be very difficult to go from plenty of salt to little or none as your food will taste very bland.
  3. Buy Fresh, Frozen, or Canned vegetables that specify, “no salt added”.
  4. Keep the Salt Shaker Off the Table, out of sight, out of mind.
  5. Add Fresh Lemon Juice to foods such as fish, vegetables and rice, then skip the salt altogether.
  6. Sodium-Rich Condiments like ketchup, mustard and relish should be used in moderation, or look for an organic, home-style brand that uses little or no salt.
  7. Limit Salty Snacks like potato chips, pretzels and salted nuts.
  8. Use Plenty of Herbs and Spices to bring out the flavour in your food.

Once you are able to cook meals that are low in sodium you will notice a difference in the way you view food. By limiting salt, which can be so overpowering, you are welcoming the true flavours in food that you didn’t even know existed, and most importantly you are doing your body a service. Your health will thank you.

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

If you’ve ever been to see a nutritionist, you’ll know they are very gung-ho about their seeds. They’ll tell you to sprinkle them on everything, and you’ll probably decide to brush off this advice…but you shouldn’t! Seeds are tiny but they are fierce, being jam-packed with essential nutrients for a well-balanced lifestyle.

Each seed has a benefit, and each type can be used in a different way. When in doubt, or if you don’t like the taste, toss them in a soup or smoothie, but don’t neglect them.

Here is a list of super seeds to add to your meals on a daily basis.


Believe it or not sesame seeds are a great source of protein, zinc and antioxidants. Sesame oil has been used for ages for its nutritional value and lovely mild taste.


Chia seeds are very high in iron and folate, which are essential nutrients a well balanced diet. They are great for bone strength as they are also high in calcium and magnesium. Add a teaspoon to your smoothie for a great start to your day.


If you have irregular bowl movements you’ll want to hide some fiber-rich flaxseeds into everything you’re eating. Not only do they make you regular but they leave you feeling full longer, are packed with omega fatty acids, and have been known to boost eye health.


Feeling anxious? Pop some pumpkin seeds in your mouth can lower anxiety levels as they are high in the amino acid tryptophan. They are a tasty snack and a great way to up your intake of iron, zinc, magnesium, and B vitamins.


This complete protein, rich in omega fatty acids, promotes healthy hair and skin. Hemp Hearts are quite popular now and can be sprinkled on pretty much everything, from your morning smoothie to your dinner salad. Not only do they add a nice crunch to your meal, they help lower cholesterol as well.


Sunflower seeds are great to help boost immunity, so if you find yourself getting sick often, stock up of these. They are an excellent source of folate, and vitamin E.




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

You did it! You reached your goal weight, and all your hard work has finally paid off. You hear the voices in the back of your head that say no one sheds pounds for good. This is not true, especially if you have taken the time and put in the hard work to change your lifestyle to a healthy, active one. There is some truth to the claim that losing weight and keeping the pounds off is a challenge, however.

Maintaining your new lifestyle of healthy food, regular workouts, and self-care rituals is a huge step to keeping your weight off, but we have dug a bit deeper and brought you four ways to truly preserve your goal weight.


1. Accept the Good Days and the Bad

There will be days where your meals are perfect, and your activity level is amazing. Then there will be those days of indulgence where you are celebrating an occasion, have a super sweet tooth, or simply having a crappy day and need some comfort food. As long as you stay on track and accept that “bad days” happen, you will be ready to get back to your healthy regime quickly enough so that it doesn’t affect your progress. Don’t get discouraged by a slip here and there, just make sure there are way more good days than bad.


2. Value your Life

Valuing the way in which you live your life is a really great way to keep up your healthy lifestyle. You have lost weight, you feel amazing, so you are spending more time valuing the good in your life, rather than beating yourself up for not meeting your own expectations. Appreciate how far you have come and bask in all the new benefits, like freely wearing a pair of shorts, or running to the park with your kids. Remember, there is great joy in the little things.


3. Tame the Stress

Stress is inevitable but if you are able to sense the triggers, you are more likely to see it coming and less likely to binge eat (if that’s how you deal with stress, which a lot of people do). When you get into a routine of soothing stress by eating, you are heading down a slippery slope, which is difficult to climb out of. Cravings are notorious when we are stressing out so when you feel those helpless, or defeated emotions come on, acknowledge them and find a different way to tame them, like going for a walk, sipping a herbal tea, or doing something else to rejuvenate.


4. Remember you are Human

We are all in this game called life together and there isn’t anyone out there who will tell you that bad days don’t happen. The key to successfully keeping your weight off is to identify when there is a problem, when you are slacking, and telling yourself it’s okay to falter, but not okay to be defeated by that slip. When you step back on the scale and see the numbers creep up or put on a pair of jeans that suddenly seem a bit snug, it’s easy to experience feelings of self-destruction. Remember you are not a superhero and you are able to get back on track. Do it right away. This takes practice, but you can do it!




Posted by & filed under Kickboxing.

Have you ever developed an instant headache upon entering a department store like The Bay that sells perfume and other cosmetics? This is your body’s way of reacting to all the toxic chemicals in the air from those products.

Many of these chemicals are harmful and since it’s not mandatory for companies to list their ingredients, we are being submitted to air impurities just by being around people wearing the scent.

Your favourite scent can be made up of over 2500 chemicals—that’s a lot for your body to try and detox everyday.

Perfume is quickly becoming a thing of the past as people become more aware of the harmful chemicals that reside in each spray. Here are five reasons why I never wear perfume.

Unsafe Chemicals

As previously mentiones, cosmetic companies have a loophole which they use to get around listing all the toxic chemicals that make up their products. To be safe, avoid anything with the following: fragrance, parfum, parfume, limonene, and linalool.


When you apply perfume, it goes into your pores, and through your blood stream. This can have a very negative effect on your hormones. When your hormones are imbalanced, you may experience a whole list of negative effects like thyroid issues, acne, anxiety and depression. This is especially important for those trying to get pregnant.


Who wants a spray of petrol? Most fragrances are petroleum based which is terrible for your health and those around you.


If you are concerned for our environment in distress, know that the synthetic waste from your perfume ends up in our water systems, soil and air, posing a threat to not only humans, but all living creatures living on earth.


You may have noticed “scent free area” signs in medical offices, schools, or other public buildings. People are becoming more and more aware of the problems that come with scented products. While some may be immune to the headaches, dizziness, and other symptoms that come from perfume, those who choose not to expose themselves will react negatively when they make contact.

If you are really attached to your pricey bottle of Chanel No 5, there’s nothing wrong with wearing a touch of perfume for a special occasion, but keep in mind the health hazards that come with these products and be mindful of others around you that may be bothered by them.

There are lots of natural options made from essential oils that you can try from your local health food store.



Posted by & filed under Kickboxing.

Spring is a sure sign that loads of delicious fresh produce is ready to make its way to our tables. With the warmer seasons comes a strong desire to eat more mindfully, less heavy, and more raw. What better way to get your raw foods in than a delicious salad, filled with everything you need to get you to your next meal.

Who fills up on salad, right? Wrong! We naturally yearn for that airy feeling when we put on a pair of shorts or a summer dress, so we have no desire, in the warm months, to fill up on heavy, greasy foods. Okay, I’m sure sometimes you might want that steak, or those fries, but for the most part, sunny days get us in the mood for light, and nothing says light better than a salad.

Here are three delicious, satisfying salads to help you welcome spring. Use them as an add on or a meal all on their own.

Wheat Berry Salad with Snow Peas and Carrots

The nutty taste of wheat berry will have you hooked over topping all your salads with this healthy whole grain. Carrots are in season so pile them on.

White Bean Salad with Spring Vegetables

White beans are filled with fibre and go so well in salad as they have a really rich flavour. Best paired with loads of spring veggies like this delicious salad, also from WIlliams Sonoma.

Roasted Potato and Asparagus Lentil Salad with Tangy Mustard-Lemon Seasoning

Lentils are a great healthy addition to any salad. Try Oh She Glows’ delicious, tangy recipe next time you want some nutrient-dense comfort food.

Posted by & filed under Kickboxing.


I bet I’m not the only one ready to be rid of all that dry winter skin. Spring is the best time to rejuvenate, and your feet should be no exception, especially since they support us all day (pun intended).

Dry skin can cause itchiness and irritation if left alone, and let’s face it, there’s nothing more unattractive than cracked feet. Many of us neglect our feet over the winter months, unless of course, we workout barefoot, go on holiday down south, or get regular pedicures.

It’s almost sandal season so here are some great tips on how to spring clean your feet, and if you get into these habits, keep them soft and smooth all year long.

  1. Foot Soak
    Who doesn’t love a relaxing foot soak, especially after a long day on your feet. Simply follow these easy steps:-Fill a bucket with warm water
    -1/2 a cup of Epsom Salts
    -Add a few drops of Lavender essential oil
    -Soak for at least 20 minutes
  2. Exfoliate
    After your feet have soaked, grab a foot scrub and shed away all that dead skin. This step not only helps with dry skin, but also all that tough dirt you accumulate while in sandals all day. If you’re feeling extra indulgent, try this DIY Peppermint Foot Scrub.
  3. Moisturize
    For this part you will want to go the natural route because your pores are open and anything you apply to your skin will soak right in. Coconut oil, shea butter, or even better, a combination of the two, mixed with a few drops of lavender will leave your feet feeling like silk