Live Your Best Life Magazine - August 2023

BRANDON KERSEY .......................... Publisher

SAMANTHA MORNEAU ...................... Editor

CONTRIBUTORS

SARAH JANE PHOTOGRAPHY ... Photographer

SAMANTHA MORNEAU ....................... Writer

FRAN BRACCIO ..................................... Writer

MICHAEL CRAWLEY ........................... Writer

On the cover: Krista Kersey

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Instructor’s Editorial Coach Fran

Some times yes it is the food, but there are so many other factors involved, let’s dive in!

1. Stress

2. Constipation

Bloated No Matter What You Eat?

There’s a reason whyand it may not be the food!

A lot of the times when we feel bloated we only look for “trigger foods” or we find a diet online like the low FODMAP diet which sure, reduces your bloating, but it’s super restrictive, and isn’t always fixing the root causes of the bloating. It’s just taking away the trigger, but it really could be creating more inflammation, and worse gut issues down the road.

Stress shuts down digestion. That means when you’re stressed and you eat, you can experience any (and possibly all the) gut symptoms including bloating, gas, indigestion, heartburn.

We can’t always prevent or ignore stress, but we CAN choose how we respond to it and do something to combat the stress cycle, bringing our body back into “rest and digest” mode.

These practices include movement, deep breathing, reading a book, or anything else that you find calming.

If you’re not going at least once per day, and even if you are, but its strained, you’re constipated. Even if that’s normal for you.

So that “bloat” is actually just back up. Did you know the average person can carry 1012lbs of “back up” in their intestines??? Man, that’s where everyone’s weight loss struggles are coming from!

We’re not going to the bathroom enough! We need to get things moving more often, ideally 1-2 times per day.

Most of us are told fibre and fluids, and when that doesn’t work, try a laxative.

These are all band aid solutions - we have to

dig deep and find the root cause of your constipation, which can be any of the following:

• food sensitivities

• anxiety and stress

• dysbiosis: bacterial imbalance in your microbiome

• pelvic inflammation/ hormones

Which leads me to my recent favourite topic...

This is due to a couple factors.

Hormone induced inflammation: as hormones shift (premenstrual/luteal phase and menopause) your body increases production of inflammatory compounds that cause inflammation in your pelvis

Low estrogen: as

your gut and lead to constipation.

Bacterial infections: low estrogen and hormone changes can also cause pH issues which can contribute to bacterial infections. Those with gut bacteria imbalances in their lower gut, as well as those with burnout (adrenal fatigue) are also more susceptible to

3. Hormones

Most women experience some degree of bloating during certain phases of their cycle.

estrogen drops, so does serotonin (which explains the mood swings!). Sertonin keeps things moving in the gut. So these hormone changes can impact

developing these infections. Any bacterial imbalance in the pelvic region can cause bloating.

4. HOW you’re eating

Often it’s not what you’re eating, but HOW you’re eating.

All of the following will cause bloating and indigestion, especially if you have existing gut issues.

• Eating large meals

• Eating too fast: not chewing enough

• Eating on the go

• Eating while distracted or stressed

• Eating a large meal before bed

5. Microbiome - Your Gut Bacteria

One of the most common causes of bloating is your gut microbiome and a state called dysbiosis.

Your gut microbiome is an ecosystem of bacteria, viruses, yeasts and parasites. They all have roles in your body, but some can cause issues and diseases. Stress, diet, medictions can all impact the delicate balance in your microbiome and lead to dysbiosis.

Dysbiosis can be:

• having too many bad microbes

• having not enough good microbes

• having microbes in the wrong places (such as your small intestine or stomach)

These microbes love to take your food (especially food with fibre) and ferment it, which causes gas and bloating.

It’s normal to experience mild gas, but if you’re extremely bloat-

-ed and in pain one of the reasons could be dysbiosis.

Common causes of dysbiosis:

• antacids and antibiotic medications

• chronic stress

• poor diet: high in sugar, carbs and processed foods and low in

• fibre and produce

• traveller’s diarrhea

• surgery

• chronic constipation

• other chronic condition such as autoimmune diseases

Diets don’t heal!

Now you can see why diet alone can’t fix bloating, or other chronic gut issuesthere’s so much else going on that needs to be addressed.

loss goals, and enjoy the process!

A few things you can do…

1. Try to reduce stress whenever possible

2. Eat more whole foods and less high fat, high sugar, super processed foods.

3. If you’re a woman reading this, give your

self some grace around “that time” because you will be a little bloated, but it will pass in a few days!

4. Consider finding a probiotic to help balance the bacterial in your gut, and digestive enzymes to take before meals to help your food to digest and reduce gas and bloating.

If you’re trying to manage your bloating with diet, this is likely why you’re stuck.

You’re not alone, you CAN heal, achieve your health and weight

Coach Samantha

tion for speed and power. In order to have a strong and quick kick, you must also have great technique.

How to: Throw a Front (Snap) Kick

It is officially time to move to lower body techniques. This month I am going to review the front (snap) kick. When speaking about front kicks, there are two types that we use in class: snap and thrust/ power. The snap kick is used for speed. It is a quick kick that is typically followed by a combo.

As always, a quick review: Why does technique matter? Clean technique ensures safety; improper positioning can be damaging as it can led to hurt joints or pulled muscles. Technique is also the founda-

For every kick, there are four basic steps: chamber, extend, chamber, down. The following breakdown will assist you in developing your front kick:

Step One (Fig. 1 & 2):

As with punches, you begin in your guarding stance - hands up protecting your face (fig. 1). For this example, we will use our lead leg for the snap kick: Shift your weight onto your back leg, then lift your leg with your knee bent to create your chamber (fig. 2).

Step Two (Fig. 3):

From your chamber, extend your leg toward the bag. With the snap kick, it is the ball of your foot that makes contact with the bag (fig. 3).

Step Three (Fig. 4):

Next, retract your kick back into the chamber (fig. 4). The reason for bringing your kick back into the chamber is to maintain balance and control over your technique.

Step Four (Fig. 5):

To complete the technique, you want to place your foot back into position of your guarding stance (fig. 5).

The most important thing to remember, with any technique, is that form is the most important aspect - more important than speed and power.

Once you have the technique, then we will add the speed.

Practice the snap kick at home or even on the bag before your next class. If you ever want to go over the snap kick or any other technique, ask any coach in the club.

Start in guarding stance - hips are more square to the bag than usual.

Shift your weight onto your back leg, then chamber your leg.

Extend your leg and kick the bag using the ball of your foot.

Retract your kick back into the chamber.

Place your foot back into position of your guarding stance.

Fig. 1: Guarding Stance

Fig. 3: Chamber

Fig. 4: Chamber

Fig. 2: Extend

Fig. 5: Place Foot

our rockstar coaches Hand Wraps vs. Gel Wraps

Fran Hand Wraps

Samantha Hand Wraps

Darren Hand Wraps

Brandon and Krista Hand Wraps & Neither

Allison Both Zoe Neither

Mallori Hand Wraps

Lauren Hand Wraps

Amy Gel Wraps

Carl Hand Wraps

Mariah Hand Wraps

Angie Hand Wraps

Michael Crawley

ed process. It’s a simple matter of cause and effect. Unfortunately most of us approach goals entirely in the wrong way.

Its Not Complicated

The realization of a goal is not a complicat-

Are you crushing your goals? Are you being the best version of you? Are you where you want to be? Remember

you are a goal seeking organism and when you have goals you will be more focused and happy. No Goals...No Glory!!

Goals are not about what you get, they are about who you become in the process.

One of the issues with

setting goals is they can be too small and you lose interest. This happens early in the year and throughout the year.

You see, small goals don’t motivate you to take action like you should.

Do you want to win big? Then I recommend follow this guideline: Sit back in a nice cozy chair and ask yourself, “What do I really want?” Think about it and write it down on a piece of paper or in a journal. Spend some time on this until you feel good about what you really want. Use your imagination and dream big! Next, it’s time to get clear and describe it down to the finest de-

tail. You should be able to see your goal clearly; and if you showed it to me, I would see it just as clearly as you. Remember, we see in pictures, so define what it is you want right down to the smallest detail. So, the only two questions now are: Am I able? Am I willing? Since you thought of the goal, I guarantee you are able. The real question is; Are you willing?

Are you willing to do what it takes? Break it down to see what you must do daily to start working on your big goal.

And last, you must plant the seed in your subconscious mind so you can take action. Think about it often and write it out daily. You can have anything in this world you want to have and you can be anything you want to be by following this simple guideline.

Make a commitment today to Think and Dream Big!

Michael Crawley

Lives in Amherstburg

Peak Performance & Mindset Coach

519.551.7628

And most importantly you must Believe. Believe you can have it because you can.

https://calendly.com/ theprofessorofprosperity/30minf2f

www.michaelcrawley. thinkingintoresults.com

Hey Kersey Kickboxers!

Want a cool pair of Kersey Kickbox Socks?

Leave us a Google review, show Fran or Samantha and receive a cool pair of socks!

July’s Events Theme Days

In July, Kersey Kickbox hosted even more awesome theme days. Our members competed in the Disney Channel Games, attended a Vegas Pool Party, jumped into the mosh pit for Drum and Bass Night, giddied up for a Partner Hoedown and partied at Barbie’s Malibu Dream House.

We have had such a BLAST with our Kersey Kickbox family this month! Cannot wait to see what everyone has in store for August.

July’s Events

Kersey’s Best Kids Summer Camp

July featured Kersey’s Best Kids

2023 Summer Camp. From karate classes to the park, art projects to field trips and nature walks to music lessons, the first two weeks have been jampacked with excitement, friends and laughter!

As camp is winding down, our coaches are already preparing for next year. Registration will be announced soon, so be sure to stay tuned to be the first to register your child for 2024.

Happy Birthday!

August Birthdays

Emilie Godin

Tony Verbora

Melissa Vincent

Blake Morency

Rosa Sgaravato

Mariette El-Ghaname

Beatrice Trudeau

Nolan Lofthouse

Tessa Hunt

Pawel Kita

Danielle Pinske

August 1st

August 4th

August 4th

August 4th

August 5th

August 6th

August 7th

August 9th

August 11th

August 13th

August 13th

September Birthdays

Rick Morneau Sept. 1st

Kirsty Tran Sept. 1st

Demi Karpouzos Sept. 2nd

Sladjana Jovanoski Sept. 2nd

Katie McCall

Katie Kirk

Eric Marcoux

Suzie Eren

Sept. 3rd

Sept. 11th

Sept. 12th

Sept. 12th

Tatjana Disic Sept. 12th

Quinn MacIsaac

Rylee Welsh

Tabitha Orgis

Pam Chittim

Sept. 13th

Sept. 14th

Sept. 14th

Sept. 17th

Yvette Metrillo

Meagan Tsgaris

August 14th

August 18th

Beverly Echlin August19th

Brittney Merkley

Sarah Polo

Lynne Tibor

Carol Diemer

Madelon Kidd

Joseph Picard

Sharon Clapp

August 21st

August 21st

August 24th

August 25th

August 27th

August 28th

August 30th

Diaz Johnston-Lagrone Sept. 17th

Shirley Wiafe-Annoh Sept. 18th

Gabrielle Comeau Sept. 19th

Teema Al-Mansuri Sept. 19th

Natalie Coutts Sept. 21st

Vicky Leighton Sept. 22nd

Mirissa Younan

Louise Jeffery

Sept. 23rd

Sept. 23rd

Amanda Pruden Sept. 23rd

Amrit Aujla Sept. 25th

Brie Parker

Sept. 25th

Connie Marshall Sept. 26th

August 2023

Upcoming Events...

Class Schedule August 2023