Live Your Best Life Magazine - April 2023

Fit AT ANY AGE

Continue living your best life forty years and beyond

KICKBOX FITNESS CLUB | APRIL 2023

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

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

CONTRIBUTORS

SARAH JANE PHOTOGRAPHY ... Photographer

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

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

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

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

MALLORI MCDONALD ..................... Writer

ALLISON WINKLER ............................. Writer

SEAN JOSEPH ......................................... Writer

On the cover:

Brandon and Krista Kersey

Photographer: Sarah Jane Photography

Follow and like us:

Instagram: @kerseykickboxfitnessclub

Facebook: @kerseykickboxfitnessclub

All advertisement content to appear are subject to apprival of the publisher and the publication assumes no responsibility for content included. We do not necessarily share the opinion or views of such advertising and assume no liability of this content or messaging.

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Instructor’s Editorial

6 Tank Top Season: the Season of Arms

Written by Krista Kersey

Instructor’s Editorial

8 What is Protein and Why is It Important For Exercise?

Written by Mallori MacDonald

Instructor’s Editorial

10 How to: Jab

Written by Samantha Morneau

Video by Rick Morneau

Lifestyle Editorial

16 ABCs of Conflict Avoidance: B

Written by Lamon Kersey

Testimonials

20 Hear from a Happy Kickboxer

Lifestyle Editorial

24 The Cave You Fear to Enter Holds the Treasure that You Seek

Written by Michael Crawley

March’s Events

26 St. Patty’s, Workshop & More

Written by Samantha Morneau

Photos by Samantha Morneau

Instructor’s Editorial Coach Krista

to incorporate into your workout routine include rows, Arnold press, lateral raise, fly’s, curls & tricep extensions.

Tank Top Season: the Season of Arms

Summer is just around the corner, which means it’s almost time to break out the tank tops! If you want to feel confident and look your best in these warm-weather staples, you’ll need to start preparing your arms now.

The first step to getting tank top-ready arms is to start working out your upper body. This means focusing on exercises that target your shoulders, biceps, triceps, and back. Some great upper-body exercises

Another key factor in getting your arms ready for tank top season is staying hydrated. Drinking plenty of water throughout the day can help your muscles function optimally and prevent cramping or fatigue. Aim for at least eight glasses of water a day to stay hydrated and fuel your workouts. Lastly, don’t underestimate the power of rest and recovery. Giving your muscles time to rest and recover after a tough workout is crucial for building strength and achieving your fitness goals. Make sure you’re getting at least seven to eight hours of sleep each night to help your body recharge

and repair.

In conclusion, getting tank top-ready arms requires a combination of strength training, cardio, healthy eating, hydration, and rest. By following these tips and tricks, you’ll be well on your way to feeling confident and looking amazing in those summer tank tops. So what are you waiting for?

Start working on those arms today!

6. Tricep extension

8-12 reps

Repeat 4-5 times

Complete twice a week

1. Rows

2. Arnold Press

3. Lateral Raise

4. Fly

5. Curls

ClickHere!

Coach Mallori

What is Protein and Why is It Important For Exercise?

Most certainly, you have all heard the words “protein” and “exercise” together in the same sentence. This is because every human requires protein every day of their lives! Even though most people are aware of how vital protein is, we frequently don’t understand why it’s so important given how active we are.

There are all kinds of macronutrients, micronutrients, vitamins, and minerals that we need in our

diets, and, undoubtedly, protein is among the ones we need most. In addition to being crucial for muscular growth, it is also extremely important for many other bodily processes. This is due to the fact that EVERY cell in our body needs protein to function

So, some of you may ask, what exactly is protein? Well, protein is made up of amino acids, the small building blocks your body uses to form thousands of structures ranging from your bones and muscles to your hair and skin. There are 20 amino acids, with 9 of them being essential, meaning your body can’t make them, thus they must come from the food you eat.

You’re less likely to overeat if you include protein in every meal since pro-

tein is excellent at making you feel full and satiated. Additionally, you want to confirm that your body is getting the protein required for cell growth and regeneration. Additionally, protein cannot be stored by the body like fat and carbohydrates can. It will therefore take it from physical parts of the body, like your muscles, if it isn’t getting enough. Therefore, a sweaty Kersey Kickbox session will drive exercise-induced muscle breakdown and the need for rebuilding.

Overall, Protein is crucial for your performance in the gym because it gives your body the amino acids it needs to grow, develop, and repair muscle. Stay tuned for PART 2 where I discuss how much protein you need and a few of my favourite protein-rich foods!

Coach Samantha

are not planted for a cross, you will lose power.

with the bag first will be your first two knuckles.

How to: Throw a Jab

When looking for speed, the jab is the perfect punch! It is also a staple when it comes to filling your kickboxing tool box, and probably the most common punch thrown in our fitness classes.

This month, I will review the technique of throwing a jab. Why does technique matter? For starters, clean technique ensures safety; the wrong positioning can led to hurt joints or pulled muscles. Secondly, great technique is the foundation for speed and power. For example, if your feet

The following steps will assist you in perfecting your jab:

Step One (Fig. 1):

To throw a great jab, first begin in your guarding stance with hands up (fig. 1). No matter what side you have forward for your guarding stance, your jab will always come from your lead hand (ex. left foot in front, left hand will jab).

Step Two (Fig. 2):

Next, you are going to begin extending your lead arm for your jab. 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). The part of your fist that will make contact

Step Three (Fig. 3):

To complete the technique, you want to pull your jab straight back to its place in your guarding position (fig. 3).

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. For our jab, think snap. Snap the punch out and back (pro tip: blow air out to increase speed!).

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 left hand throws the jab. As you extend your arm, turn your fist over so the palm faces the floor.

Pull your fist back into your guard - hand to your face, not your waist!

Click Here!

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

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

Fig. 3: Pull Back into Guard

Rockstar Coaches

Samantha Instructor/Administrator

Fran Instructor/Administrator

Darren Instructor

Brandon and Krista Owners/Instructors

Allison Instructor

Zoe Instructor

Brandon Instructor

Lauren Instructor

Amy Instructor

Carl Instructor

Mallori Instructor

Mariah Instructor

Angie Instructor

Sensei Kersey

ever been angry?

ABCs of Conflict Avoidance: B

In this issue, before we get started, let’s review the simple steps of the ABCs of Conflict Avoidance:

A stands for “Avoid Dangerous Situations”

B stands for “Breathe”

C stands for “Communicate with Confidence”

D stands for “Don’t Make a Bad Situation Worse”

Let’s turn to B, which stands for be calm and breathe.

Have you ever been afraid? Have you

When you are afraid or angry, you can’t think clearly. If you’re not thinking clearly, you make poor choices. How do you breathe when you’re angry? It’s usually shallow and rapid. Our breathing is similar when you’re afraid. When you are calm and relaxed, you’re breathing is slower and deeper.

If you want to talk yourself out of a bad situation, then you have to calm yourself down by taking deep breaths. This will help you think clearly.

I will have the kids or adults in my classroom imagine they are angry or afraid. Breathe like you’re angry, stand the way you would stand if you were angry, clench your fist.

Now stop and tell yourself “peace be still,” relax as you breathe slowly and deeply.

Give this a try the next time you are angry or afraid and want to calm down. Remember “Be Calm and Breathe.”

Dr. Joseph

Four Simple Steps to Improving Posture

One of the most effective ways to get the most out of your Chiropractic visit is by learning to develop good posture.

Evaluate How You Sit at a Comput-

er

• Ensure the monitor is at eye level

Straight off the mountain in Park City Utah, Dr. Joseph and Brandon, chat about all things to stay in shape and to stay on the mountain for many years to come. Over the next few issues Dr. Joseph will share some ideas with you to help out in your daily life!

Dr. Joseph and Brandon have been friends since they were 10 years old. They received their Black Belts together at age 13. Dr. Joseph currently resides in Silverdale, Washington with his family and runs his own practice, Integrated Chiropractic.

• Place the keyboard slightly in front of your stomach to minimize reaching

• Maintain adequate lumbar (low back) support

• Keep your knees in front of your hips

Evalute Sleeping Positions

• Only sleep on your side or back, never your stomach

• When on your back, add 1-2 pillows under knees, allowing only a slight curve under the neck that can be produced by a Chiropractic pillow or a rolled-towel between pillow and pillow case.

• Recommended Chiropractic pillows are Therapeutica and ChiroFlow (both available at Amazon.com with

Therapeutica pillows requiring some measuring for the correct pillow choice). Memory Foam is typically not the best option, as we don’t need our bad habits enforced.

• Your mattress has a lifespan of about five years. Test its health by lying on your side and verifying your head and spine are level with the ground. If there’s any dipping it’s time to spin, flip or replace the mattress.

Evaluate Standing Positions

• How should we stand? Remember the 3 simple exercises below and always remind yourself to stand symmetrically rather than leaning on one side only.

• Here are three simple exercises to help you ‘stand’ with good posture:

(1) Pull your belly button in toward your spine, making sure to use muscle and not hold your breathe.

(2) Pull your shoulder blades back and down.

(3) Keep your ears in line with the front of your shoulder (not in front and not behind the shoulders).

Seeing a Chiropractior Will Help!

• We treat more than backs and back pain. Let us help keep you well through adjustments as necessary to help your spine function at its best.

• Non-painful adjustments are like structural stretches to wake up those receptors in the spine and create a new muscle memory over time, which helps in remodeling the spine to function better.

• Good Chiropractic care can alleviate pain and prevent future occurrences by regular maintenance. With a consistent wellness strategy the pain cycle can be eliminated or reduced as posture improves.

• Chiropractic in addition to massage therapy and a good home exercise plan can make all the difference.

Hear From a Happy Kickboxer

Click on the video above to get a sneak peak into what being a part of the Kersey Kickbox Family looks like!

Kersey Kickbox Fitness Club

Instructor’s Editorial Coach Allison

tra delicious. I also really enjoy having this for leftovers in lunch or for a fast dinner the following night. Let me know if you give this recipe a try!

Fajita Bowl

Looking for a filling dinner that will also help you meet your goals? I got you covered! I love a recipe that is filling, has a good balance of protein, fat and carbs and is easy to make! I make this dinner often for my family with small modifications for each of my family members. My husband likes to have his fajitas in a wrap, my kids like all the food separated and I like to eat it in a bowl so that my carbs are light and healthy. You can easily modify this recipe to meet your own goals as well as add some cheese or sour cream to make it ex-

Ingredients:

1 Chicken Breast

1 TBSP Fajita Mix

2 TBSP Salsa

1 Bell Pepper

1/4 Onion

1/3 Cup Brown Rice

1/4 Avocado

How to make:

1. Cook the rice according to the package instructions.

2. Slice chicken into small thin pieces (1 inch). Lightly oil the pan and cook chicken on medium until it is cooked through.

3. Add the bell pepper and onion to the pan continue till cooked.

4. Add Fajita seasoning

and simmer till all the ingredients are coated.

5. Place rice at the bottom of a bowl. Add chicken and pepper mixture. Top with avocado and salsa

6. Enjoy!

Calories and Macros (approximately):

Calories: Approximately 575

Fat: 18 Grams

Carbs: 40 Grams

Protein: 66 Grams

Fiber: 7 Grams

** If you are making this for your family it is best to buy the fajita mix package and PC peppers and onion mic from the frozen section.

The Cave You Fear to Enter Holds the Treasure that You Seek

Have you ever had a dream or goal that you wanted to attain? You are excited and ready to step out and make it happen... and then all of a sudden FEAR sets in? You get that uncomfortable feeling. You want to focus on your goal but you start talking yourself out of it.

The reason is your paradigm does not want you to change. Change may

be doing something that is uncomfortable and the paradigm wants to keep you comfortable. In reality it is keeping you stuck.

You may have heard the saying “It’s better to be safe than sorry!” It is easy to embrace that saying and come up with a good reason not to go after your goal... What you need to remember is that your paradigm is simply a multitude of habits stored in your subconscious mind. And though it wants to keep you comfortable you can change your paradigm to serve you rather than suppress you.

In order to grow you need to push past the comfort zone to reach your goal/ dream. This is why your goal/dream needs you wanting it so much that it becomes a burning de-

sire? It must cause you to take action, in addition to persistent effort. It needs to survive disappointment, discouragement and criticism. This is all part of the process. Stay committed, share your goals and dreams with only those people that support you, and remember once you face your fear you will start experiencing the growth you have been seeking.

Goals are not about what you get, goals are about helping you grow into the person that you want to become.

Michael Crawley lives in Amherstburg, he is a Peak Performance & Mindset Coach

michaelcrawley.thinkingin-

toresults.com

St. Patty’s DJ Night

On Thursday, March 16th, the Kersey Fam shamrocked and rolled! Kersey Kickbox had a special St. Patrick’s Day celebration featuring an inhouse DJ, the brilliant DJ Strugzz. Each class incuded a killer workout, while also encouraging some friendly competition with our own version of Beat Shazam! and flip cup workout edition!

Keep your eyes peeled for future DJ nights. You won’t want to miss out!

March’s Events

March Break Camp

From March 13th through March 17th, Kersey’s Best Kids hosted March Break Camp for campers aged 4 through 10 years old. The amazing campers participated in a variety of activities, such as Karate, crafts, field trips to the movie theatre and bowling alley, music class, and so much more!

Registration for Kersey’s Best Kids Summer Camp is open now and spots are filling up. Available weeks: July 10th - 14th; July 17th - 21st; July 24thJuly 28th; July 31st - August 4th

Supplement Workshop

Our March workshop featured Coach Fran. On Saturday, March 25th, Coach Fran explained the role that supplements can play in your journey to reaching your goals.

Coach Fran highlighted some of her personal favourite supplements - magnesium and creatine - while also speaking on protein powder, collagen, and eletrolytes.

From now until April 30th, if you stop by the Wellness Market, located at 161 Lesperance Rd., you can pick up the “Kersey Bundle” for just $140 plus tax. As pictured on the right, the bundle includes four different supplements: electrolytes, creatine, magnesium, and protein (brands may change depending on stock).

Our next workshop is Partner Boxing Drills featuring Coach Brandon and Krista. It takes place on Saturday, April 29th at 11 am. If you would like to attend, please register on the MyStudio app.

April Birthdays

Gennaro Coscarella - April 3rd

Charlotte Morris - April 3rd

Holly Quinn - April 4th

Karla Gorospe - April 4th

Michael Graovac - April 12th

Jeff Metivier - April 14th

Mandy Hayes - April 14th

Allison Davis - April 14th

Lorina Merko - April 16th

Lauren Renaud - April 16th

Zoe Richardon - April 18th

Katey Henderson - April 20th

Aminah Siddiquie - April 21st

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

Marcus Colthurst - April 22nd

Carmine Borrelli - April 24th

Moira Bellemore - April 25th

Leya Sayed - April 27th

Liam Palanca - April 28th

Joanne Morneau - April 29th

Shelley Stieler - April 30th

Madison Gray - May 25th

Justina Jones - May 26th

Jeff Wilkinson - May 28th

Mackenzie Burnette - May 28th

Karina Slobozanu - May 29th

Maya Albano - May 31st

Tatjana Behringer - May 31st

April 2023

Upcoming Events...

May 2023

Upcoming Events...

Member’s Profile

Vicky Granger

Vicky has a connection with the Kersey family for almost 40 years. Vicki taught aerobics for 25 years at the Forest Glade Community Centre on Saturday’s right after our karate class!

How long have you been a Kersey Kickbox member?

I have been a member at Kersey Kickbox for 16 years.

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

I like workout to music from the 80s and 90s.

What do you like most about Kersey Kickbox?

I love the atmosphere that they create making people feel comfortable and included no matter whether they have been attending for years or it is their first day. It feels like family.

What advice would you give someone looking to start kickboxing?

I would advise someone to just come in and give it a try. Kersey’s members are from all different fitness levels, we all encourage, support, and cheer on each other.

What is your favourite...

Class: Cardio

Movie: Dirty Dancing

TV Show: NCIS or FBI

Book: Anything James Patterson

Above: Krista Kersey and Vicki Granger

Class Schedule April 2023