Live Your Best Life Magazine - June 2023

Aim high with your goals

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

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

CONTRIBUTORS

SARAH JANE PHOTOGRAPHY ... Photographer

KRISTA KERSEY ................................... Writer

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

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

MALLORI MACDONALD .................... Writer

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

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

On the cover:

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Krista Kersey

Instructor’s Editorial Coach Krista

terms of health and wellness is crucial.

Setting Your Goals High

Why It’s Important for Your Health, Wellness, and Overall Lifestyle

When it comes to living a healthy lifestyle, setting your goals high is essential. Staying active and maintaining a healthy weight all while aging gracefully requires planning and commitment. With the fast-paced world we live in, it’s easy to get caught up in the daily routine and forget about taking care of ourselves. That’s why setting your goals high in

First, it’s essential to start with establishing specific goals. These goals should be achievable and realistic. They should be based on your individual health circumstances, age, and current physical condition.

One area where setting high goals is crucial is in physical activity. With age, it’s easy to disregard the importance of staying active. However, a sedentary lifestyle can lead to numerous health problems. Exercise can prevent heart disease, strokes, and other health issues. Setting a goal to exercise regularly and increasing the intensity over time will help create a disciplined and healthy routine.

Another essential aspect

of setting health and wellness goals is maintaining a healthy weight. This aspect is especially important as we age because it’s easier to gain weight due to changes in metabolism. However, setting your goals high and maintaining a healthy weight lowers the risk of chronic diseases, such as diabetes and hypertension.

Regular physical activity, maintaining a healthy weight, and eating a balanced diet are all essential components. It’s vital to create realistic goals that will lead to a long-term healthier lifestyle. And always remember, a healthy lifestyle is not a destination, but rather a journey that requires time and dedication.

ClickHere!

June Workout

Repeat 4 times Complete twice a week mixed in with kickboxing

1. Squat Press

2. Lunge back front kick, alternating sides

3. Inside/Outside Curl

4. Lateral Raises

5. Plank/Alternate Leg Raise 10 reps

Coach Samantha

How to: Throw a Hook

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 hook:

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

Step Two (Fig. 2 & Fig. 3):

To throw a hook, we are going to drop the hand that is throwing the punch slightly from our guard. Be careful not to wind upthat is strictly for the movies! While dropping your hand, begin positioning your hand. Now, there are two options: you can have your thumb up (fig. 2) or palm down (fig. 3). Either position is acceptable. The most important aspect is that our knuckles make contact with the heavy bag, NOT our palm.

hips (fig. 4). If our right hand is throwing the hook, we will twist onto the ball of our right foot, and if our left hand throws the hook, we will be on the ball of our left foot. As we twist, we also make contact on the side of the bag.

Step Four (Fig. 5):

To complete the technique, you want to pull your hook 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.

Step One (Fig. 1):

Just as with our previous

Step Three (Fig. 4):

Next, we want to twist our

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

Hands up in front of your face.

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 cross.

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

Fig. 1: Guarding Stance

Fig. 3: Palm Down

Fig. 4: Twist Hips and Foot

Fig. 5: Pull Back into Guard

Fig. 2: Thumb Up

our rockstar coaches

Favourite Combos

Fran Front Kick, Jab, Cross

Samantha Jab Cross Duck Cross Rear Round

Darren Cross, Lead Hook, Rear Elbow, Lead Up

Brandon and Krista Jab, Cross, Hook, Cross & Jab, Cross, Roundhouse

Allison Jab, Cross, Slip, Cross, Roundhouse

Zoe Double Jab, Cross, Lead Hook, Cross

Brandon Jab, Lead Up, Lead Hook, Cross

Lauren Rear Up, Lead Hook, Cross Rear Roundhouse

Amy Jab, Cross, Push, Elbow

Carl Jab, Cross, Side Step Cross, Roundhouse

Mallori

Cover, Cross, Hook, Cross

Mariah Jab, Cross, Weave, Read Hook, Lead Hook

Angie Jab, Cross, Push, Switch Feet, Round House

Coach Mallori

Protein Part 2: How Much Protein Do We Need and the Top Sources of Protein?

In my last post, I wrote specifically about what protein is and why it’s so important to consume after exercising. In this article, I wanted to discuss some of my all-time favourite protein sources, in addition to answering the more concrete questions of how much protein you really need.

How Much Protein Do I Need?

This question is extremely individualized because we are all so unique. However, it is significantly based on your age, sex, health status, goals, and activity level. But based on the latest science, many ex-

perts today recommend adults get about 0.75 -1 g of protein/lb of body weight or 1.2-2.0 g of protein/kg of body weight (1). Typically, for those who are physical active daily and who are looking to build lean muscle, take your goal weight in pounds and strive to consume 75-100% of that number in grams of protein. For instance, if you want to stay at 135 Ibs, then aim to eat between 101-135 grams of protein each day.

Another important thing to note is the amount of protein is not as beneficial if you aren’t distributing it evenly throughout the day. For example, if someone

eats 6 grams for breakfast, 14 grams for lunch and 60 grams for dinner. Research shows that ingestion of more than 30g of protein in a single meal does not further enhance the simulation of muscle protein synthesis, otherwise known as muscle growth and may be stored as fat (2). Therefore, aim to eat 25-30 grams of protein at each main meal.

body needs from the diet. These sources are animal proteins like meat, fish, eggs, and dairy. “Incomplete” protein is missing one or more of the 9 essential amino acids, which are legumes, grains, seeds, and nuts. However, if you are eating a variety of proteins throughout the day, it should be sufficient to acquire all 9 essential amino acids.

The Top Sources of Protein

To begin, not all sources protein is created equal. Which means, the quality varies between food sources. The best protein sources are those known as “complete” proteins, in which they contain all 9 essential amino acids that our

Here are my top 6 picks!

• Eggs

• Skinless boneless chicken breast

• Wild salmon

• Chickpeas

• Grass Fed Beef

• Plain Greek Yogurt

Introducing Our Lead Trainer Coach Fran

6. Can help with fat burning and weight loss

7. Improves immune function.

8. Helps you adapt and become stronger

What’s the Hype Around Infrared Sauna’s

& Ice Baths?

I’m sure you’ve seen these services advertised or heard of the “Ice Man” and his Wim Hof method, but do you know what the benefits are and why everyone is so obsessed with this healing method right now? Let’s dive in!

Some benefits from hot and cold therapy;

1. Increases blood flow and reduce inflammation

2. Helps reduce stress

3. Increases energy levels

4. Boosts your mood

5. Improves sleep

Both ice bathing/cold plunging and infrared sauna offer similar benefits, though they achieve those benefits in different, and sometimes opposite ways.

For example, cold exposure reduces inflammation by constricting your blood vessels causing a decrease in blood flow. Where heat exposure dilates blood vessels, increasing blood flow and inflammation (at least in the short term). However, by enabling the body to send more oxygenated blood to the inflamed area, heat exposure speeds up the healing processes, which leads to reduced inflammation over time.

Other examples of how cold and heat therapy provide similar benefits, but in different manners, include the reduction of stress, increased energy levels and improved sleep. Sitting in a sauna can be fairly relaxing, on the other hand, cold plunging might not give off the same relaxing vibes.. AT FIRST! Getting into a cold tub sends your body into fight or flight mode, this ramps up your perceived stress levels. But as you get accustomed to the cold water and learn how to better handle that stress, you’ll likely find it easier to manage stress in everyday situations. As a result, cold exposure can help you reduce stress over time. Stress runs you down, messes with sleep patterns, and that affects your energy! Manage you stress and you will sleep better, feel less burnout, fatigued, and run down,

you will sleep better, feel less burnout, fatigued, and run down, and have more energy to live your best life!

The last 2 benefits I want

vates your brown adipose tissue, which helps burn fat for energy so you stay warm. Infrared radiation increases your heart rate and metabolic rate the same way a mild to mod-

your core body temperature, kind of mimicking a mild fever. As a result, your immune system triggers the release of white blood cells, and other parts of the body’s antiviral army. Cold water exposure activates a type of white blood cell called “natural killer cells”.

Combining cold therapy and infrared sauna supports your immune system from different angles, making you more resistant to viral infections!

to cover are with weight loss and immune function!

Combining cold plunging with infrared sauna can jumpstart your ability to burn fat and lose weight. Cold water exposure acti-

erate cardio workout would, allowing you to burn extra calories.

When it comes to immune function, sitting in an infrared sauna increases

So as you can see, both cold and heat therapy provide similar benefits — though they often use different mechanisms. The reason why the benefits of both therapy forms work together instead of cancelling each other out, is because humans have evolved to adapt and become more resilient when exposed to extreme circumstances on opposing sides of the spectrum.

I was so fortunate to be able to have my own hot

experience at Studio Plunge which recently opened inside of the Wellness Market in Tecumseh! The infrared sauna felt ahhmazing! I spent my first 20 mins in there just glowing from the inside out, then it came time for my cold plunge..hahaha.. Ya, I realized that day I am not a cold plunge girlie haha I know all of the benefits and have done it once before while on vacation but I stood in there for like 3 minutes and could not get myself to sit down! Haha so back in the sauna I went and stayed there for the remainder of my session. I wasn’t mad about it! If you’re like me and you don’t think you would be able to get yourself to do it, the space is actually big enough to go with a friend! Maybe having someone else to do it with will help keep you accountable to actually going in…. I’ll have to try that next time hahaha

You can now experience the benefits of hot and cold therapy at STUDIO PLUNGE! Click the link in bio @studioplunge_ or call The Wellness Market at 519-956-7722 for more information on how to book.

Click the link in bio on the Instagram page for @studioplunge_ and use code INTRO upon booking and receive 2 sessions for $65!

We are so excited for our June collaboration with The Wellness Market!

Sensei Kersey

and all of that initial excitement she was exhibiting earlier as decamped her interest now.

Step Out of the Comfort Zone

We all have social anxiety. It’s not easy to step out of our comfort zone. Just imagine attending a party where you don’t know anyone. How about public speaking; the clammy sweat, the nervous twitch, relying on a jittery laugh or clumsy joke to carry you through the awkward moment.

It’s important to remember that our children are no different. Maybe this has already happened to you before: your daughter is scheduled for her first dance lesson, karate class or soccer game. You get her to the rehearsal, class or field and she suddenly freezes. She just doesn’t want to partake

Have you ever had your son so hyped over his first little league baseball game before the Saturday it’s to be played, only to have him refuse to even put on his baseball uniform at the moment of truth?

In my over 35 years as a martial arts instructor, I have witnessed my fair share of children who seem to become disinterested at the moment of truth. Don’t worry, and don’t be mad at your child.

There’s a psychological principle called systematic de-sensitization, which simply means: the more you make yourself do what you are sensitive or fearful of, the less sensitive and fearful you will be.

Unfortunately, social anxiety is a relatively involuntary response brought on by the very thought of stepping out of our comfort

zones. A child’s imagination is a wondrous thing, but it can also straitjacket that child when the mental picture in their heads does not match up to what they see in the reality set before them. It’s the mental misrepresentation of seeing themselves as uncomfortable in public that creates this social anxiety.

The sooner you help a child step away from that mental image and make positive reinforcements about what is, rather than what that hoped it might be, the sooner a child will learn how to cope with anxiety in a positive and enlightened way.

So, if your child experiences social anxiety, the last thing you should be doing is stressing over it. Just like social fears, social skills are learned. The ability to control our fear becomes essential to inhabiting our world with greater confidence. The sooner your child begins to develop these skills, the better.

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!

Absence of Evidence

Welcome into the back half of 2023! This CAN be your best year if you put your mind to it.

Have you ever heard the saying: “The absence of evidence is the evidence of absence?”

You may be on track and only seeing minor changes and yet the bigger changes are just around the corner. This is when you need to stay the course and continue to take daily action, so you can see those changes you want (the evidence).

January of every year people set goals and usually within 3 weeks, the majority of those people abandon

them because there is work involved and the results are not showing up immediately.

There is an “Absence of Evidence.”

So ask yourself “What is it that I really want?” Sit down and write out exactly what you want. Do not put limits on yourself.

We are now into June and you may want to set yourself new goals. Bigger Goals? Or ramp up an existing goal to finish 2023 strong. Before you know it December, then January 2024 will be here. It’s time to break the cycle of setting and forgetting goals…

When it comes to your health goals, you must be willing to change you, especially your mindset. You must bet on yourself. Think of yourself 6 months from now. Walk into that new image, use your imagination. How do you see yourself inside and out.

How is your Attitude? Your Discipline? Do you take ac-

tion immediately? Use the” If its to be, its up to me.” You are responsible for you. These are your goals and your life.

Remember, with goals it may take 3 months to see results, or it may take 6 months or more to see more of a difference. You must keep going and guaranteed you will see the results as long as you are doing the daily activities when it comes to physical exercise and nutrition as part of your health goals.

Track your daily activities in a journal so you can celebrate your accomplish ments each day.

You cannot connect the dots going forward, only backwards. Your journal will tell the tale and if you stick to it, you will be proud of your accomplishments…

You only have one life to live, live it well and stay focused, and be the best you that you can be!

michaelcrawley.thinkingintoresults.com

May’s Events Theme Days

In May, Kersey Kickbox hosted two theme days - May the Fourth Be With You, to celebrate Star Wars, and Twin Day. The Kersey Kickbox fam never disappoints. Everyone used the force and called their friends, and rocked both themes. It’s always so much fun watching our members take the themes seriously - I mean, just look at the pictures! The dedication is obvious!

Be sure to check out our upcoming events for the next chance to show your Kersey Kickbox spirit!

Happy Birthday!

June Birthdays

Carl Durand June 3rd

Oliga Tserakhava June 5th

Luca Mikhu June 6th

Derrick Salden

June 7th

Hannah Moltrassie June 8th

Cassandra Aghar June 8th

Michelle Moussa June 11th

Danielle Sharron

June 12th

Sanda Bodirlau June 14th

Reh Elhage June 15th

Marge Guanio June 15th

July Birthdays

Lorena Curbelo

Joniada Ferko

Sarah Mukendi

Ken Gibson

July 2nd

July 2nd

July 2nd

July 2nd

Todd Legault July 2nd

Renee Kennette July 8th

Alex Mailloux July 10th

Louna Odeh July 10th

Justene Tolton July 10th

Melissa Robb

Basma Bitar

July 12th

July 13th

Denise Annisette July 14th

Breagh MacNeil

Riley MacNeil

Jayme Zukiwsky

July 14th

July 14th

July 18th

Rose Marie Vajko

Carmela Catizzone

Taylor Clapp

Katie Mayhew

Scott Fraser

Addisyn Bonadonna

Carlie Coutts

Melissa Silvestri

Jenny Mu

Michelle Papineau

June 17th

June 19th

June 20th

June 21st

June 24th

June 25th

June 28th

June 28th

June 30th

June 30th

Selena Scebba

April Sholomisk

Charlene Foreman

Heidi De Guzman

Lauren DeRose

Morgan Bergeron

Michelle Geiger

Sydney Tocco

Johnny Martens

Chantel Macdonald

Rob Russell

Jessica Thom

Kim McGarity

Neil Vaseleniuck

July 18th

July 20th

July 21st

July 23rd

July 23rd

July 25th

July 27th

July 27th

July 28th

July 28th

July 30th

July 31st

July 31st

July 31st

June 2023

Upcoming Events...

July 2023

Upcoming Events...

Member’s Profile Scott Fleming

How long have you been a Kersey Kickbox member?

Four months.

What kind of music do you prefer to listen to during your workouts?

Fran’s singing.

What is your favourite...

Class: Any Cardio Blast

Combo: One that isn’t complicated

Pump Up Song:

Movie: Gladiator

TV Show: I don’t watch TV

Book: The Fifth Discipline

Sport/Team: Definitely not the Leafs

What do you like most about Kersey Kickbox?

The fun atmosphere.

What advice would you give someone looking to start kickboxing? Start! Come and try it, you gotta!