Live Your Best Life Magazine - May 2023

Meet Fran!

“Chief Fun-Officer”

• May is Mental Health Awareness Month

SOLD OUT

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

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

CONTRIBUTORS

SARAH JANE PHOTOGRAPHY ... Photographer

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

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

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

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

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

Owned

On the cover: Fran Braccio

Photographer: Sarah Jane Photography

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Instructor’s Editorial Coach Krista

followed by some dynamic stretches to loosen up your muscles.

Sizzling Summer Legs

Summer is just around the corner, and it’s time to get your legs ready to sizzle in those shorts and sundresses.

Here are some of my top tips and tricks to get your legs ready for summer:

Start with a warm-up.

Before you dive into your workout, it’s important to warm up your muscles to prevent injury and maximize your results.

I recommend starting with a few minutes of cardio to get your heart rate up,

Mix up your exercises. To keep your workouts interesting and effective, I recommend mixing up your exercises and incorporating both strength training and cardio.

Some of my favorite leg exercises include squats, lunges, and deadlifts.

Focus on form. It’s important to perform each exercise with proper form to avoid injury and get the most out of your workout.

Start out with light weights and focus on perfecting your form before increasing the weight. Add some resistance. To really challenge your muscles and see results, add some resistance to your leg workout.

This can be in the form of dumbbells, resistance bands, or even your own body weight.

Don’t forget about your diet. While exercise is important for getting in shape, your diet also plays a crucial role.

Focus on a balanced diet that includes plenty of lean protein, complex carbs, and healthy fats to fuel your workouts and help you recover.

By following these tips and incorporating my leg workout into your routine, you’ll be on your way to

“Sizzling Summer Legs” in no time. So, what are you waiting for?

Get started today and feel confident and strong all season long!

ClickHere!

Sizzling Summer

10 reps (20 reps for Groiners)

Repeat 4 times Complete twice a week mixed in with kickboxing

Legs Workout

1. Sumo Squats

2. Alt. Reverse Lunges

3. Stiff Legged Deadlift

4. Right Side Lunge

5. Left Side Lunge

6. Groiners

Introducing Our Lead Trainer Coach Fran

next day and the rest is history!

Meet Coach

Fran!

Fran has been a part of the Kersey family for 14 years! She recently became our lead trainer and studio manager. You can catch her behind the desk most days or rocking a high energy, motivational, good vibe class throughout the week!

What brought you to Kersey’s? I started just wanting to lose weight. I was 18, just entering college, and I was a party girl who didn’t take care of her health. My sister started working out at Kersey’s so I thought I’d try it out! Right after my first class I FELL IN LOVE! I signed up the

How did you become an instructor? I was never someone who knew what I wanted to do when I grew up, I just knew the conventional path everyone else was doing, was not for me. But right after that first cardio kickboxing class, I saw the way Krista and Brandon made people feel, the community they had built, the energy I felt every time I took a class, the inner strength and confidence I developed…I knew this is what I was meant to do for the rest of my life.

I started right away begging Krista and Brandon to hire me hahaha It took a year but I proved myself and they asked me to join the team!

I have worked so many different jobs and even went to school for Physiotherapy Assistant, but nothing really lit me up. And if I was expected to do one job for the rest of

my life, I wanted it to be something I LOVED. I can genuinely say I feel more passionate and fulfilled in my career choice every day and Kersey Kickbox is a HUGE part of that!

What do you love most about Kersey Kickbox?

Its the only workout I legit always look forward to doing! We make cardio FUN! Also, the community is unmatched! I’ve worked at 10 different studios around Canada and no other place has has such a strong loving family vibe as Kersey’s!

Five Fran Facts:

1. I’ve never broken a bone.

2. I love my cat more than anything in this world!.. Well close call with my Nonna :)

3. I don’t cry when I cut onions.

4. My life motto is “done is better than perfect”.

5. I love all music EXCEPT for country, blegh. #sorrynotsorry

Instructor’s Editorial

Coach Samantha

Step One (Fig. 1):

How to: Throw a Cross

Last month, we looked at the speedy jab. This month, let’s take a look at the powerful cross.

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 cross:

Just as with our jab, first begin in your guarding stance - hands up protecting your face, with elbows tucked in by your ribs (fig. 1). Now, no matter what side is in front for your guarding stance, the cross will always come off the rear side (ex. left foot in front, right hand will cross).

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

Next, you are going to begin extending your rear arm for your cross. As your arm extends, turn your hand over, so that your palm is facing the floor when your hand makes contact with the bag (fig. 2). Just as with your jab, the part of your fist that will make contact with the bag first will be your first two knuckles. Now, to make your cross more powerful, you must also move your feet and hips. As you extend your reach, your rear

foot will rotate onto its ball, squaring your hips to the target in the process (fig. 3). This will add power behind your punch, while keeping your balance.

Step Three (Fig. 4):

To complete the technique, you want to pull your cross straight 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 jab at home or even on the bag before your next class. If you ever want to go over the jab or any other technique, ask any coach in the club.

Left foot in front means right hand throws the cross.

As you extend your arm, turn your fist over so the palm faces the floor.

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

Click Here!

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

Fig. 4: Pull Back into Guard

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

Fig. 1: Guarding Stance Fig. 2: Extend Your Arm

Fig. 3: Twist Hips and Foot

our rockstar coaches PUMP UP SONGS

Fran Jump Around - House of Pain

Samantha Burning Up - Jonas Brothers

Darren The King and I - Eminem

Brandon and Krista

Ch-Check It Out - Beastie Boys & Party Up - DMX

Allison Turn Down for What - DJ Snake & Lil Jon

Zoe Tom Ford - Jay Z

Brandon List of Demands by Saul Williams

Lauren She Knows - Ne-Yo

Amy

Kill the Lights - Alex Newell & Jessica Glynne, DJ Cassidy

Carl Mo Bamba - Sheck Wes

Mallori

Don’t Stop the Music - Rihanna

Mariah Stronger - Kayne West

Angie

Just Wanna Rock - Lil Uzi Vert

Instructor’s Editorial Coach Fran

Lazy Girl Meal Prep

Franny Fran here! Y’all might not know but I’m a recovering lazy girl working on living a healthier lifestyle inside and out! ….Kidding…. I’m not a recovered lazy girl, I’m STILL a lazy girl. haha I’m down with finally embracing it. Taking “lazy” back from being a bad thing when it really just means I don’t want to work so damn hard at EVERYTHING ALL THE TIME!

I was never a very active child, and, to be honest, I have a habit of trying hobbies and then quitting,

can anyone else relate? Even when I got into health and wellness, I felt like it was something I just couldn’t stick with long term. That’s because everything I tried felt overwhelming and complicated. The worst was with nutrition. I tried fad diets, quick-fix cleanses, diet pills...AND kept failing.

Eventually, I found a way to make eating more nutritious foods more sustainable and enjoyable. It worked! But meal prep was a neverending. Pinterest boards that I never acted on, this was NOT how I wanted to live my life (OR how my brain worked). Spreadsheets and meal prep containers and complicated recipes were TOO MUCH. So I asked myself... How can I make this doable FOR ME? How can I make this FUN?!?!

Meal Prep began. And out of that the “Ditch the Diet” Method I help my private clients with. Now I’m EXCITED to help you embrace this mindset that you can do this in an EASY way too!

5 TIPS FOR EASY MEAL PREPPING

1. Find Meal Prep Time-Savers

A) Pick 1-2 days / week to prep all the things

B) Double your servings when making daily meals to have extra for the next few days

C) Buy already prepped food (like rotisserie chicken or prechoppped or frozen veggies). If you’re able, try a meal-prep service

2. Discover Your Meal Prep Style

This is where Lazy Girl

A) Buffet style - Cook a bunch of different

things separately (chicken, sauce, veg gies, roasted potatoes, hard-boiled eggs). Then throughout the week, you can mix and match dishes like you’re at a buffet.

B) Guided recipesPick a few of your favorite recipes and double the servings to enjoy all week!

C) Menu style - Make a menu for each day, jot it down quickly, and cook that day! Don’t forget to find SUPER QUICK things to create though! We’re lazy girls, remember?

3. Work with the Time You Have

Don’t have 2-3 hours to spend doing a full meal prep? Ain’t no body got time for that! (or patience). Instead, find pockets of time and use it to your ad vantage. Got 45 minutes while watching Grey’s Anatomy or kids are napping? Great, it takes 45 minutes to cook that chicken you’ve got sitting in your fridge that you need to cook before

it goes bad! Make it happen, lazy girl! Whenever I make a meal, I double or even TRIPLE the serving so I can have it for a few days. We do yesterday’s dinner for the next day’s breakfast/ lunch all the time!

Get creative and try new foods once and a while too! If you’re a buffet-style gal, try a new recipe here and there to keep things fresh!

5. Just Do It

You know that cheesy saying of “Be prepared, or prepare to fail?” It’s true! If you want to get healthier, work on your weightloss goals, improve energy, build muscle, or basically ANY health goal, you’ve gotta work on your NUTRITION! You get out what you put in, so put the odds in your favor and make it work!

4. Stop Making It Extravagent

Not every meal has to be IG-worthy. I’d rather my food taste good than be pretty. Plus, making it pretty usually means MORE WORK, AND I’M NOT ABOUT THAT LIFE #worksmarternotharder It doesn’t have to be just chicken and broccoli though!

My favourite lazy girl meal prep ideas:

• Egg Bowl- 1-2 cups of sauteed veggies (you can literally use anything, I usually use leftover veggies from dinner). Put it in a bowl with 2 over-easy eggs on top and a slice of avocado toast or some roasted potatoes. This is a chance to get creative and have something different every day, while keeping it simple!

• Spaghetti Squash Pasta- Cut off the stem ends of the spaghetti squash and stab it all around with a fork. Place it in a pan and cook for 400℉ for 45- 60 minutes or until soft. Cut it open and let it cool then scrape out the seeds. Fork out the squash into a container and add sauce when are ready to eat. That way you can use the squash for another dish like your breakfast bowl or even a stir fry #buffetstylemealprep

• Honey-Mustard Chicken - Use any part of the chicken (leg, thigh, breast). Place in a pan and drizzle with olive oil. In a bowl, mix 1/2c dijon mustard, 1/2 c honey, 1 tsp garlic powder, 1 tsp paprika (double it if you are making a large batch of chicken, you want them nice and saucy!). Drizzle over chicken and sprinkle with salt and pepper on top. Cook at 375℉ for 40-45 minutes.

BONUS: MAKE A SMOOTHIE - The WHY

They take less than 5 minutes to make They can work for breakfast, lunch, or a snack (especially if you add a ton in them) They are an incredible way to sneak in nutrients (fruits, veggies, healthy fats). They are portable for your busy AF life THEY TASTE EFFIN AMAZING!

Here’s my favorite mix;

• 1/2 c fruit

• 1c spinach

• 1 tbsp coconut oil

• 1 tbsp almond butter

• 1 c almond milk

• 4-6 ice cubes

• 1 scoop of collagen

• 1 scoop of vanilla protein powder

***If you want to prep to have it later in the day, blend all ingredients EXCEPT protein powder. Add that in later to keep it fresh!

Coach Samantha

gym feeling lighter. However, the part of me that studied psychology knows it’s something a little more scientific than that…

How Exercise Benefits Mental Health

I tell my friends and family that kickboxing is my therapy. When I have a rough week, there is truly no better treatment than going to the gym, chatting with some friends, shutting off my mind, and beating up the bag. The joker part of me would tell you that it is actually picturing what (or who) bugged me that week as I hit the bag is what makes me leave the

According to Walden University, participating in physical activities, such as kickboxing, going for a walk or swimming, can lead to: decreased depression and anxiety, decreased stress, increased self-esteem and self-confidence, better sleep, and brain boost1. How? Well, when we exercise our bodies produce endorphins, which are the hormones your body released that help reduce stress and improve your sense of well-being2. These ‘feelgood’ hormones block the pain or stress signals that

your nerves send to your brain, and pushes you towards happiness. Remember Elle Woods’ defence from Legally Blonde (2001)?: “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t kill their husbands.” She’s right.

1Five Mental Benefits of Exercise. Walden University. (n.d.). Retrieved from https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise.

2Endorphins: What they are and how to boost them. Cleveland Clinic. (n.d.). Retrieved from https://my.clevelandclinic.org/ health/ body/23040-endorphins#:~:text=Endorphins%20are%20chemicals%20(hormones)%20your,your%20sense%20of%20 well%2Dbeing.

Beyond just exercising, it has been found that group exercise classes contain their own benefits. By participating in group exercises, you will still see the previously mentioned benefits, such as decrease in stress and depression, but you are more likely to continue exercising and create a routine, and the exercises become more fun3.

By socializing while working out, feelings of loneliness will be kept at bay, and you will increase your sense of happiness4.

But how much do you need to exercise to make an impact? Well, in 2019 a Harvard study found that by exchanging 15 minutes of sitting for 15 minutes of walking each day saw a 26% decrease in depression5.

walking around your block, going to the gym or popping in for a kickboxing class, you will positively affect your mental health. In order to be a bit more mindful, lets challenge ourselves to be a bit more physical.

By simply dancing to a playlist in your kitchen,

3The Benefits of Group Exercise. AXA Health. (2021, May 14). Retrieved from https://www.axahealth.co.uk/health-information/exercise-and-fitness/benefits-of-group-exercise/.

4Mayo Foundation for Medical Education and Research. (2019, April 19). Mayo Clinic Minute: The benefits of being socially connected. Mayo Clinic. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-the-benefits-of-being-socially-connected/.

5More evidence that exercise can boost mood. Harvard Health. (2019, May 1). Retrieved from https://www.health.harvard. edu/mind-and-mood/more-evi dence-that-exercise-can-boost-mood.

Sensei Kersey

the following:

What kind of thoughts do you habitually think? What kind of thoughts does your child habitullay think?

The Martial Arts Mind: What Are We Thinking?

This month’s lesson is important and practical for both parents and children.

We all think in pictures. Many times what we see in our mind’s eye translates to what we end up with in reality. Take a moment. Ask yourself: are you thinking of winning or losing at this very moment? Is your mind geared more toward thoughts of success or failure?

The great challenge of the mind lies in being able to control what kind of pictures we play in the theatre of our mind. So consider

As a parent, your thoughts and how you share your perceptions of the world around you greatly influence the wort of developmental thought processes your child has. Although we like to believe our thoughts are based on elemental success, accomplishment, and a bright future, if we took an inventory of our thoughts on a daily basis, we would discover an audit that often dwells on past failures, present problems, and future anxieties far too much.

Why is this important? Well, for starters, many of the psychological breakthroughs of the last century illustrate a fundemental truth: that we become what we think about most of the time.

Our thoughts influence our actions. The subconscious mind

processes every life experience through the rubric of our own mental state. Therefore, thinking negatively about an event promotes negatively in life, conversely, a positive mental outlook contributes to positivism in our daily lives.

The subconscious does not recognize the difference between a real event and one that is vividly imagined. So, our instant recall on any event may trigger either negativity or a positive remembrance based on nothing more than a thought pattern we have developed.

As such, we can all benefit from having a more firm mastery on developing a positive outlook in our daily thoughts. Therefore, the next time you catch yourself in thoughts of failure, remember to take a moment to assess and switch your thoughts toward reflections of success. Just being aware of the old adage “is the glass half empty or half full?” will have a huge impact on you and your family.

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!

Michael Crawley

the outside world for validation, what does the scale show? What do others think of me or what I am doing?

Feeling is the Secret

A lady not long ago said, “The scale is not showing any change,” since I was within earshot of the conversation, I said to her, “Don’t go by the scale, go by how you feel! She looked at me as if I said something absurd. I went on to say, “you are putting in the work and building muscle so the scale may not show you with less weight. What the real question is “How do YOU feel? She said, “ I feel Great!” My response…”That’s what counts, how you feel about yourself.”

So many times, we look to

In the beginning, especially with training and exercise, you must form the habit versus seeing the results. Habit is the key. It’s an inside job.

Keep a journal and write your daily regime of what you are doing to reach your goal. When you track it, you can see what you have accomplished and may come up with more ideas and ways to improve your daily habits.

You may not immediately see changes physically, but you feel the difference in your energy, you have more of it, and you are doing what it takes to reach your goal. That is what counts. You wake up feeling Great and at the end of the day you see the success habits you are forming, leaving you feeling positive and mo-

tivated.

In some cases, you may need a trainer or coach to hold you accountable and to maintain your success. The Paradigm (Limiting Beliefs) wants to keep you comfortable. It will try to hold you back and keep you stuck, it does not want you to expand and develop your talents and abilities. This is another reason to change your thinking and habits at the same time.

Here is a Success Tip!

It’s time to adopt a new perspective. Start by imagining what you want. Create a detailed picture of it as if it has already happened. Then, write “I’ll see it when I believe it” ten times, twice a day for 30 days. The Universe responds to what you believe, not to what you wish for. So Believe in Yourself.

michaelcrawley.thinkingintoresults.com

April’s EventsGame Week

From Monday, April 17th through Saturday, April 22nd, Kersey Kickbox rolled the dice on incorporating games into their workouts, and found that a little healthy competition pushed everyone to work just a bit harder. Games, such as Fit-opoly, UNO and flip cup, were given a fitness twist, which meant increased heartrates, lots of laughs, and more than enough frog jumps!

Check out our future events for what twist Kersey Kickbox will feature next month!

April’s Events

Boxing DrillsWorkshop

On Saturday, April 29th Coach Brandon and Krista teamed up for a Boxing Drills Partner Workshop.

Everyone paired up with a partner to practice “pad” drills. Our members developed their technique while sharing a few laughs along the way.

Our next workshop focused on utilizing a TRX with special guest Anthony Hanson. It takes place on Saturday, June 10th at 12:30 pm. If you would like to attend, please register on the MyStudio app.

Happy Birthday!

May Birthdays

Rachelle Patterson May 1st

Chris Malmberg May 1st

Shayla Ling May 4th

Vicki Granger May 5th

Madeline Zuze May 6th

Sidney Fryer May 14th

Aimee Russell May 14th

Rob Chittim May 16th

Paris Denomme May 18th

Ahmad Shawky May 19th

Mila Stupar May 20th

Jordan Root May 25th

Madison Gray May 25th

June Birthdays

Carl Durand

Oliga Tserakhava

June 3rd

June 5th

Luca Mikhu June 6th

Derrick Salden

Hannah Moltrassie

Cassandra Aghar

June 7th

June 8th

June 8th

Michelle Moussa June 11th

Danielle Sharron

Sanda Bodirlau

Reh Elhage

Marge Guanio

Rose Marie Vajko

June 12th

June 14th

June 15th

June 15th

June 17th

Justina Jones May 26th

Jeff Wilkinson May 28th

Mackenzie Burnette May 28th

Karina Slobozanu May 29th

Tiana Armstrong May 30th

Maya Albano May 31st

Tatjana Behringer May 31st

Carmela Catizzone

Taylor Clapp

Katie Mayhew

Scott Fraser

Addisyn Bonadonna

Carlie Coutts

Melissa Silvestri

Jenny Mu

Michelle Papineau

June 19th

June 20th

June 21st

June 24th

June 25th

June 28th

June 28th

June 30th

June 30th

May 2023

Upcoming Events...

June 2023

Upcoming Events...

Zeina Accetta

How long have you been a Kersey Kickbox member?

I honestly don’t know how long it’s been. If I were to guess I would say six or seven years.

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

I love the remixes of the old stuff. I’m an alternative rock kind of girl so when they sample those types of songs and turn them into dance hits... That’s my jam.

What is your favourite...

Class: Saturday morning, 4 Rounds & Circuit with Allison

Combo: Jab, Cross, Cover, Cross

Pump Up Song: Red Hot Chili Peppers - Otherside (Remixed by A liga and Kellow)

Movie: Shawshank Redemption

TV Show: I have no idea how to even turn my TV on

Book: (I have so many I can’t pick one) The Art of Racing in the Rain by Garth Stein American Dirt by Jeanine Cummins, Daisy Jones & the Six by Taylor Jenkins Reid and the Henna Artist by Alka Joshi

Sport/Team: Basketball: Pistons

What do you like most about Kersey Kickbox?

The atmosphere, the energy in the room, the positive feeling of being around like minded people.

What advice would you give someone looking to start kickboxing?

Try all the class types. I like them all but some more than others. Once you try them you will know which ones you really love, but they all have their benefits.