Live Your Best Life - July 2023

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

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

CONTRIBUTORS

SARAH JANE PHOTOGRAPHY ... Photographer

KELLY HENLEY ...................................... Writer

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

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

LAMON KERSEY .................................... Writer

SEAN JOSEPH ...................................... Speaker

Owned

On the cover: Krista Kersey

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Dr. KellyHenley

ed, but here’s the bottom line…stretching is good for us!

To Bend or Not To Bend?

The effects of stretching on strength and power activities have been widely debated in sports literature. Should we stretch before or after a workout? Should we focus on dynamic or static stretches? Does stretching help improve performance and prevent injury? What about range of motion, day-to-day functionality, and quality of life?

Stretching and flexibility are seen as pillars of fitness, but some argue that this long-held view is based on belief, not data. The science is dense and sometimes contradictory, and more research is need-

Stretching can improve flexibility and range of motion, enhancing our ability to do daily activities. It increases blood flow, boosts oxygen levels and helps deliver nutrients to our muscles, and helps usher out waste like carbon dioxide, ammonia, and uric acid. My favourite benefit of stretching is that it improves body awareness or our conscious connection to where we are in space. Body awareness is connected to balance, stability, and our ability to listen to what our body tells us. Better body awareness is linked to better posture, injury prevention, and avoiding burnout. So, let’s get bendy!

Two common types of stretching exercises:

Static/passive stretching – This is the most common form of stretching that involves holding a challenging but comfortable position for 10-30 seconds. This type of stretch doesn’t require muscular contraction and is considered the safest for most individuals who are uninjured.

Dynamic stretching – This type of stretching is often performed during a warmup. It should involve a challenging but comfortable range of motion movement that mimics the activity or sport that will be performed. This type of movement should be smooth, controlled, and repeated 10-12 times.

Here are six post-workout static stretches to target some of the major muscles used in kickboxing:

Standing forward fold – stand with your feet hip-width distance, inhale, and reach your arms overhead, exhale, and fold forward with a soft bend in your knees. Make sure the head and neck are in a neutral position and hold for 10-30 seconds.

Extended child’s pose – start on all fours (tabletop position), bring your big toes to touch, and sink your hips to your heels with arms extended. Walk the hands to one side, hold for 10-30 seconds, and repeat on the other side.

Thread the needle - start on all fours (tabletop position), thread one arm under the other, and bring shoulder and cheek to the floor. Extend the opposite arm. Hold for 10-30 seconds and repeat on the other side.

Low lunge with a twist – start in a low lunge with your left leg forward and your right knee on the ground. Place your right hand on your left thigh and sweep your left arm behind you. Let your gaze follow your left arm. Hold for 10-30 seconds and repeat on the other side.

Seated neck and chest stretch –come into a comfortable seated position, draw your arms behind your back, interlace your fingers, root your knuckles to the floor, and tuck your chin to your chest. Hold for 10-30 seconds.

Reclined pigeon/figure four – start on your back with the knees bent and feet hip-width distance. Cross your ankle over the opposite knee and flex your foot so the toes pull back toward the shin. Draw your knee toward your chest and hold on to the hamstring or the shin. Keep the back of the head on the floor. Hold for 10-30 seconds and repeat on the other side.

You should feel a muscle stretching sensation in these stretches, but nothing sharp or pinching. Try to stretch once a day, be gentle with your body, and remember, we need to bend so we don’t break!

Kelly Henley has a Ph.D. in Health Education and Promotion and is a wellness educator, consultant, and certified yoga teacher. www.livebrightconsulting.com

Coach Samantha

How to: Throw an Uppercut

Last month, we looked at how to throw a cross. This month, let’s take a look at the hook.

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

The following steps will assist you in perfecting your uppercut:

Step One (Fig. 1):

Just as with our previous

punches, first begin in your guarding stance - hands up protecting your face, with elbows tucked in by your ribs (fig. 1). Like with out hook, our uppercut can be thrown off either side. Depending on the combo, the uppercut will come off the lead or rear side.

Step Two (Fig. 2):

To throw an uppercut, we are going to drop the hand that is throwing the punch slightly from our guard. Be careful not to wind up - that is strictly for the movies! While dropping your hand, begin positioning your hand. As you drop your hand, you are going to turn your fist so your palm is facing the ceiling (fig. 2).

Step Three (Fig. 3):

Next, we want to twist our hips (fig. 3). If our right hand is throwing the uppercut, we will twist onto the ball of our right foot, and if our left hand throws the uppercut, we will be on the ball of our left foot.

As we twist, we also make contact with the bag. As with our previous punches, make sure that is your knuckles making contact with the bag.

Step Four (Fig. 4):

To complete the technique, you want to pull your hand back to its place in your guarding position and return your feet back to their original position (fig. 4).

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

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

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

Hands up in front of your face.

Drop the hand that is throwing the punch and turn palm towards the ceiling.

As you extend your arm, twist onto the ball of your foot, while turning your hips.

Click Here!

Click on the link to the left for a video demonstration of the uppercut.

Return to original guarding stance - hand to cheek and heel “flat.”

Fig. 1: Guarding Stance

Fig. 3: Twist Hips and Foot

Fig. 4: Pull Back into Guard

Fig. 2: Palm Up

our rockstar coaches

Favourite Active RestS

Fran Punching Skaters

Samantha Standing Crunches

Darren Plank Jacks

Brandon and Krista Pop Squats & Pop Squats

Allison Boxer Sit-ups

Zoe Squat Jacks

Mallori

Donkey Kicks

Lauren Squat to Toe Touches

Amy Bag Presses

Carl Drinking Water

Mariah Pulsing Squats

Angie Curtsy Lunges

Instructor’s Editorial Coach Fran

How to Clean Your Gloves

I know it might seem silly to explain but I have had so many questions lately, mostly from our new members about how to clean your gloves and make them not stink so bad. If you clean your equipment well, it can last you longer without smelling like an old hockey bag!

5 Steps to Keeping Your Gloves Smelling Fresh!

1. Use the ozone cleaning spray we have in the club to spray the outside and inside of your gloves.

2. Use a paper towel to wipe the outside and the inside. Make sure you get all the way in there to the fingers!

3. Don’t throw your gloves in your bag and forget them there, keep them in an open space so they can air out.

4. Wear your wraps! The wraps help absorb some of the sweat so it doesn’t go directly into your gloves… Yummy…

5. Wash your wraps after each workout, if your wraps stink, your gloves are gonna stink more! You can get a reusable grocery bag or a specific laundry bag with a zipper. One of our members recently told me she uses a pillow case and ties an elastic around it to seal it. Use anything, just put it in something so it doesn’t get stuck to and tangled around in your clothes. I usually wash mine with the towel load just in case too, those Lululemon’s are expensive and I’m not messing around!

Your gloves should last at least a year, maybe even more if you take care of them. If they start falling apart, get too bendy, and you’re leaving crumbs on the floor after class, probably time for a new pair! Haha

Dr. Sean Joseph

The Well Adjusted Life with Dr. Sean Joseph: What’s the Big Deal with Feet? 09:28

Click on the image to the right to listen to Dr. Joseph discuss “What’s the Big Deal with Feet?”

From DocJoseph.com:

“Dr. Joseph takes us through an in-depth discussion why everything starts from the ground up and the impact the health of our feet have on how our bodies feel.”

Dr. Joseph resides in Silverdale, Washington with his family and runs his own practice, Integrated Chiropractic.

Sensei Kersey

know they have found their next victim.

Do you know the three easily learned skills that can empower you to remain calm when you are facing danger?

Street Smarts Prevention

People who find themselves in a self-defense situation, have almost always made three strategic mistakes. What are they?

A: They have found themselves in the wrong place, at the wrong time, with the wrong people.

Do you know why low self-esteem increases the likelihood you will find yourself in a self-defense situation?

A: The “bad guy” is an expert in detecting fear; they are looking for a passive target. When they find the person with soft, body language, who shies away from direct eye contact, who has a soft, timid voice, then they

A: Train yourself to direct eye contact with the people you meet, practice deep breathing, and speak from deep within you chest, not high in your throat. Slow down your words.

Ladies, do you know what to scream to draw attention to yourself?

A: “Don’t touch my kids!” - even if your kids are not with you, these words will draw attention to you; it’s like shining a spotlight on you and the “bad guy.” We know for a fact the “bad guy” doesn’t like this type of attention.

Do you know why criminals like cell phones and AirPods?

A: The “bad guy” knows you’re distracted. Watch someone who’s talking on their cell phone, their eyes

are looking at the ground. The person who’s listening to music can’t even hear when the “bad guy” is sneaking up behind them to mug them.

Do you now wha the cheapest alarm for your house is?

A: A giant dog bowl with “killer” written on it left on your front porch. The “bad guy” will skip your house because a dog barking can be a distraction.

Ladies, do you know why you don’t write your full name on your mailbox?

A: You’re telling the bad guy you’re a single lady living by yourself. If you write your last name, that could be a guy, lady, or family living at that address.

Remember to practice standing, walking, and sitting in a more confident manner. Head and shoulders up, breathe deeply. Turn to squarely face people when you speal to them. You will feel confident and capable in this empowered state.

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!

June’s Events Theme Days

In June, Kersey Kickbox kicked off our themed playlist classes with Taylor Swift, Rock of Ages, and Metal Heads - just to name a few. The Kersey Kickbox fam did not disappoint as everyone showed up ready to rock ‘cause we never go out of style!

In July, Kersey Kickbox will be hosting more themed playlist classes such as Vegas Pool Party, Disney Channel Hits, and Drum and Bass Night. Be sure to check out a theme night and show your Kersey Kickbox spirit!

June’s EventsTRX Workshop

On Saturday, June 3rd, special guest instructor Anthony Hanson treated our Kersey Kickbox family to an amazing TRX Workshop. Coach Hanson walked our team through a TRX workout, where he broke down the technique of exercises and stretches performed with the TRX band.

On the way out the door (and throughout the following week), our members raved about how impactful the workshop was, and you may even be able to spot a few of Coach Hanson’s moves in our circuit classes.

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June’s Events Beach Party at Parks n’ Rec

On Saturday, June 17th, the Kersey Kickbox Team mosied over to Parks n’ Rec for a celebration like no other - the Kersey Kickbox Beach Party!

During the party, there were Stag and Doe games, which the Kersey Kickbox Crew played to raised money for Coach Carl & Bryn and Coach Fran & Mike’s weddings - and the competition was heated!

To say we had a blast would be an understatement! Our crew rocked their best beach attire and hung ten on the dance floor! We are already looking forward to the next party!

Happy Birthday!

July Birthdays

Lorena Curbelo

Joniada Ferko

Sarah Mukendi

July 2nd

July 2nd

July 2nd

Ken Gibson July 2nd

Todd Legault July 2nd

Sofia Bellaire July 6th

Renee Kennette July 8th

Alex Mailloux July 10th

Louna Odeh July 10th

Justene Tolton July 10th

Melissa Robb

July 12th

Kailey Howell July 12th

Basma Bitar

Denise Annisette

Breagh MacNeil

Riley MacNeil

July 13th

July 14th

July 14th

July 14th

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

Jayme Zukiwsky

Selena Scebba

April Sholomisk

Charlene Foreman

Heidi De Guzman

Lauren DeRose

July 18th

July 18th

July 20th

July 21st

July 23rd

July 23rd

Morgan Bergeron July 25th

Michelle Geiger

Sydney Tocco

Johnny Martens

Chantel Macdonald

Rob Russell

Jessica Thom

Kim McGarity

Neil Vaseleniuck

July 27th

July 27th

July 28th

July 28th

July 30th

July 31st

July 31st

July 31st

Yvette Metrillo

Meagan Tsgaris

Beverly Echlin

Brittney Merkley

Sarah Polo

Lynne Tibor

Carol Diemer

Madelon Kidd

Joseph Picard

Sharon Clapp

August 14th

August 18th

August19th

August 21st

August 21st

August 24th

August 25th

August 27th

August 28th

August 30th

July 2023

Upcoming Events...

Class Schedule July 2023