Live Your Best Life Magazine - February 2023

Instructor’s Editorial

Brandon & Krista

Live Your Best Life is a new magazine that was created to empower and inspire Kersey Kickbox members to become their best selves. With the help of Live Your Best Life magazine, members will be able to learn about the latest research, health trends, and nutritional advice to improve their overall well-being.

Live Your Best Life Magazine will provide articles about getting fit, staying on track, and achieving personal and professional success. Along with various topics such as, exercise, goal setting,

kickboxing and stretching tips, and more. The best part is the articles are written by our trainers and members!

The magazine’s focus will be on helping its readers to get the most out of their daily lives. It will serve as a reminder for members to take time for themselves and their wellbeing, as well as a way of challenging them to push their limits.

Cheers to living your best life in 2023!

Brandon & Krista Kersey

Class Schedule February 2023

Coach Mallori

aid in muscle recovery, muscle growth and can help to replace any energy that was lost during your workout.

What to Eat Pre- & Post-Workout at Kersey Kickbox Fitness Club

You’ve likely heard that you can’t “out-exercise” a poor diet.

After that heart-pounding kickboxing workout, it’s imperative to refuel with high-protein, nutrient-rich foods. I’m always ready for a sweaty kersey kickboxing workout, especially one that’ll burn a lot of calories and work up a sweat in a short amount of time.

However, if you’re adding kickboxing to your routine to help you reach your fitness goals, it’s important that you pair it with the right nutrition. Fueling your body pre-workout can help improve performance and refueling your body with the right types of food post-workout can

Adjusting when you consume your meals may also be beneficial. Approximately, two to three hours before exercise try to consume a balanced meal/ snack containing fast absorbing carbohydrates, protein, and fat with 2-3 cups of water.

Here are a few yummy pre-workout meal/snack suggestions: peanut butter with a banana, Greek yogurt with berries, oatmeal with fruit, or hummus with crackers.

Hydration is critical for optimal performance. During the workout its essential to replenish your body with fluids to prevent dehydration. On average, its best to try and consume between a ½ to 1 cup water every 20 minutes.

Above all, keep in mind that water is depleted more rapidly than any other nutrient. A diet to support fitness must provide water, energy, and all other nutrients.

After completing that amazing Kersey Kickbox workout, its crucial to consume a post-workout meal/snack containing carbohydrates and protein with 2 cups water.

Here are a few yummy post-workout meal/snack suggestions: turkey on whole grain wrap with veggies, post-workout recovery smoothie with a high-quality protein powder, grilled chicken with vegetables, spinach omelette with toast or tuna and crackers.

Refueling your body with nutritious, whole foods after an intense kickboxing workout is essential to performance as well as recovery. No matter your goals, make sure you’re eating enough calories to fuel your workouts and daily activities.

Meet the Editor Coach Samantha

Hi! It’s me! I’m the editor. It’s me! For those of you who do not know me, I am one of the coaches at Kersey Kickbox, as well as a part of the team behind our front desk. I have been training with the Kersey family, whether it was karate or kickboxing, since 2002 and a part of the Kersey Kickbox staff since 2018. Throughout my time at the gym, I have held the role of trainer, summer camp coach, administrator, social media curator, and newsletter editor, now I get to add “magazine editor” to that list - pretty exciting stuff!

Now that you know a little about me, it is officially time for me to say: Welcome to the first issue of Kersey Kickbox Fitness Club’s Live Your Best Life Magazine. This project is something Brandon and I have been working on for a few

months now, and we are very excited to finally share it with you!

Throughout the following pages, you will find technique tips, recipes, class schedules, nutrition information, club events and so much more. At the beginning of each month, a new edition of our magazine will be released with new articles, updates and exciting surprises.

Thank you for taking your time to explore the pages of our magazine. I hope you find its contents both informational and enjoyable. If you ever have a question for the editor... well, you know where to find me.

Instructor’s Editorial Coach Allison

How to make Apple

Calories and Macros

Appie Pie Overnight Oats

Overnight oats are the perfect healthy breakfast! It is the best grab-and-go food which is perfect for a busy lifestyle. They are easily made ahead of time and are extremely delicious. Overnight oats is simply a different way of making oatmeal. Instead of cooking the oats, you let the ingredients soak overnight. In the morning they will be ready to eat (and are preferably eaten cold). This recipe is the perfect combination of protein, carbohydrates, fat, and fiber to keep you full for a long period of time!

Pie Overnight Oats: Combine all the ingredients in a medium sized glass jar or container. Mix well, then cover and put them in the fridge overnight (at least 8 hours). When you are ready to eat add the toppings and enjoy!

Ingredients:

- 1/2 Cup rolled oats

- 1/2 Almond Milk (or milk of choice)

- 1 Tbsp of chia seeds

- 1 Scoop Vanilla Protein Powder

- Apple pie seasoning (or cinnamon)

- Dash of vanilla extract

Toppers:

- Half an Apple

- 5 walnuts

(approximately):

Calories: 400

Fat: 13 Grams

Carbs: 46 Grams

Protein: 35 Grams

Fiber: 10 Grams

*For extra deliciousness add 1 tbsp natural peanut butter on top!

*For less calories you can do 1/3 cup oats and 1/3 cup milk of choice

January’s Events

St. Joseph’s Field Trip

On January 13th, Mrs. Fetter took her phys-ed class on a field trip like no other - a trip to Kersey Kickbox! The class was treated to a class from Brandon and Krista, where they learnt proper kickboxing techniques before moving on to their own heavy bag. At the end of the class, the group headed back to St. Joseph High School sweating and smiling.

If you want to bring your students to the club for a kickin’ field trip, call or text the club at 519-979-4001.

January’s Events

Yoga & Stretching Workshop

Our January workshop featured a familar face. On Saturday, January 28th, Coach Sam returned to the club to treat our members to a yoga and stretching workshop. Our Kersey Kickbox fam picked up some new stretches to utilize before and after class!

Our next workshop is focused on recovery and features Dr. Meagan Tsgaris. It takes place on Saturday, February 25th at 11 am. If you would like to attend, please register on the MyStudio app.

Michael Crawley

with your behaviour.

While it may be simple, to start this process is not always easy, which is why so many people give up. In order to change your life, you must change your paradigm.

and post it everywhere, your fridge, bathroom mirror, in your car etc.

Health is the New Wealth!

This saying has been one of mine for many years and just recently several people commented to me that they have never heard this saying before…

Your health is everything. It starts with both a healthy mind and a healthy body.

The body is an instrument of the MIND… What picture or image do you hold of yourself? Form a picture in your mind. and visualize that you have a strong and healthy body. You can write this image down, or cut out pictures of healthy bodies and superimpose your head in place with the picture… then, what you need to do is to match the picture

Picture yourself completing your training’s several times a week. Discipline yourself to follow good habits to reach your goal of your ideal self.…

Be persistent and remind yourself. “Every day in every way I am healthy.” And give yourself grace, remember that results won’t show immediately, but will come with time. Each day you will feel yourself becoming the person you want to be.

The person you picture in your mind will show up physically, as long as you hold that picture on the screen of your your mind and follow your plan. Remind yourself continuously, “I Am Healthy.” This is your new mantra to reach your goal. Write it down

The person you picture today can be the transformation you want to see in 90 days. Remember that either way the time is going to pass, you can be on your way to the new you, and I can guarantee it or your old body back!

As for the paradigm, if you are not changing it, you are choosing it. You can never go beyond where you believe you can go… So choose to Believe in yourself!

Are you ready to start your transformation? Health is the new wealth and it starts today with a Committed Decision.

Michael Crawley lives in Amherstburg, he is a Peak

Performance & Mindset Coach

michaelcrawley.thinkingintoresults.com

February 2023

Upcoming Events...

March 2023

Upcoming Events...

Michelle Bonadonna

How long have you been a Kersey Kickbox member?

I’m an OG! I remember the original building. I took a break but when I heard some friends were signed up, I thought about how much I enjoyed it and now I’ve been back for as a member for about 3 years. My daughter Addi has been a member for about the past year.

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

Is “booty jams” an official genre? :) Any early 2000’s dance/hip-hop is my jam.

What is your favourite...

Class: Krista’s Cardio Kickbox

Combo: Jab, Cross, Hook, Uppercut, Round Kick!

Pump Up Song: This is going to take awhile… when is the deadline for submission?

Movie: Jurassic Park

TV Show: The Handmaid’s Tale

Book: (Quickly scans memory bank for movies that have been adapted from books…) The Great Gatsby!

Sport/Team: What is this “sports” you speak of? Does Leave Those Kids Alone count? :)

What do you like most about Kersey Kickbox?

It is the best workout on the planet. Nothing comes close and it’s impossible to compare the workout here to anywhere else. And that’s not even the best part. I have made the most amazing friends here. The workouts are so hard, but it’s easy to be motivated because you’re getting together with your friends. Krista, Brandon, all of the staff… they are just incredible. And of course, all the friends that I’ve made here.

What advice would you give someone looking to start kickboxing?

This is the place. You’ve found it. Give it a try and you’ll be hooked. If you have questions about anything, don’t be afraid to ask. Every coach is very approachable, knowledgeable and friendly. It took some dedication to learn all the aspects, but especially when first starting out, it’s a good idea to come often. Consistency is key. There are a variety of classes offered at Kersey’s. Take them all and see what you prefer.

February Birthdays

Christine Ethier - February 2nd

Kelley Dobranski - February 9th

Marc Arthrell - February 12th

Tracy Babij - February 15h

Tony Zureik - February 15th

Michelle Bonadonna - February 17th

Zoe Kyrtsakas - February 19th

Olivia Tremblay - February 22nd

Debbie Papadimitriou - February 23rd

Michael Crawley - February 27th

March Birthdays

Chadia Komeiha-Mehdi - March 2nd

Danielle Cooper - March 3rd

Marisa Nabbout - March 4th

Kelly McManus - March 4th

Emilio Ducedre - March 9th

Shelley Gilbert - March 10th

Natalia Comartin - March 13th

Cheryl Saunders - March 13th

Nicole Ann McCarty - March 17th

Meagan Fleming - March 19th

Joshua Souilliere - March 23rd

Kelly Henley - March 24th

Millissa Chlumecky - March 24th

Kelly-Ann Barill - March 24th

Suzy Cortijo - March 25th

Courtney Sibbick - March 28th

Laure Khalil - March 28th

Kerry Fleming - March 31st