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  • 10 Reasons Why Men & Women Should Kickbox For Fitness

    Kickboxing has become a very popular sport for many, and not surprisingly, because it provides the best workout, and challenges to many of our senses and capacities. Kickboxing not only helps to build and tone your muscular stature, but also helps you gain mental strength. Kickboxing is a great workout that really stimulates your mind, body and soul. Not to mention, it burn tons of calories and I mean tons. Here are the top 10 reasons why all women should try boxing for fitness: 1. Develop self-defense skills

    Kickboxing can teach you countless combinations of kicks and punches. This can be used as self-defense if you ever end up in a dangerous situation. 2. Help with ....

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    Do You Want to Lose Weight,Burn Fat, Increase Your Energy, Tone Your Body, and Relieve Stress?

    Schedule your 2 class trial and fitness consultation for only 19.95. (includes hand wraps)

    Click here to purchase your first trial class!

    Membership Packages
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  • Fuel Your Health With Whole Foods

    You diet, exercise and even take your vitamins. Despite all of this, you’re still lacking in the energy department and just don’t feel as good as you’d like to. If you’re still eating processed, fried or lots of pre-packaged foods that could be the problem. Trying adding in as many whole, fresh foods as possible to every meal and snack to see if that’s the magic ingredient you’ve been missing on your mission to gain and sustain good health. Why should you add whole foods to your routine? Fresh fruits, vegetables and grains that aren’t processed, pre-packaged or fried are packed full of nutrition. They’re presented on your plate exactly as nature intended them – without chemical ....

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  • The 5 Key’s To A Successful 2014 at Team Kersey Kickbox!

    The 5 Key’s To A Successful 2014 at Team Kersey Kickbox!
    #1. Do it!
    You don’t have to want to exercise and it’s OKAY if you do You don’t have to want to exercise and it’s OKAY if you don’t feel likeit but DO IT ANYWAYS!!! Starting is always the hardest part. Don't make excuses for missing workouts. Establish a clear fitness routine and schedule and stick to it! It will be a lot easier once a habit has been developed. Why try when you’re already doing it! #2. Be Consistent!
    Research has shown that consistent and regular exercise has an amazingly positive effect on virtually all aspects of your life. Although consistency is extremely important, so is being realistic. If ....

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  • Relax and Breathe!

    Getting into good shape and maintaining health calls for more than just eating a smart diet and exercising regularly. While these are staples you should pay attention to, it’s also important to just relax … and breathe! Deep breathing exercises are an excellent way to reduce stress and increase oxygen levels in the blood and cells. Even one minute of deep breathing every hour can help keep your stress level down and your cells healthier. If you’ve never tried deep breathing before, it’s easier than you think! Here’s a step-by-step you can do virtually anywhere at any time sitting, standing up or even laying down:
    Get into a comfortable position – If at all possible, try to ....

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  • Strengthen Your Legs With Ease

    Getting legs strong and keeping them that way is important for a number of things we do in our daily lives. From running and cycling to just lifting heavy objects around the house, the legs provide a firm foundation for getting it all done. When they’re weak, our performance tends to be, as well. Coming up with viable, easy and repeatable actions that will strengthen legs effectively can be a challenge. There are some simple measures you can take, however, that will increase muscle strength and even help with toning and definition. Here are just a few:
    Exercise backwards
    – Lunges are hands down on the easiest exercises that can be done to improve leg strength. After all, ....

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  • Drink To Your Health: The Benefits of Water

    Maintaining good health requires more than exercise, rest and eating right. If you want to see real results, you also have to raise a glass (or several) to your health each and every day. The contents of those glasses, however, matter a great deal. While low-sugar juices and an occasional pop aren’t likely to do you any harm, it takes only water to fuel up right. Why water? There are several key reasons why it pays to drink at least 1.5 litres of water each and every day. The fact of the matter is the body is made up of a high concentration of water and without it all systems tend to function rather poorly. The kidneys, for example, must have a steady dose of water daily to ....

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  • Get Better Results From Your Squats For a Tight Toned Booty!

    Get Better Results From Your Squats -For A Tight Toned Booty! Are you about ready to give up on squats all together since you’re not seeing the results you want? There’s a pretty good chance you’re missing out on the benefits of this exercise because you’re just too tight to gain the proper form to produce the results. Want to find out if this is so? Try this: When you get ready to perform a squat, make sure your heels are firmly planted on the floor. If they’re not, or you can’t keep them there throughout the exercise, you’re just not getting the most from your time. In order to see the results you’re after, you’re going to need to loosen up your hip flexors. Here’s ....

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  • A Little Bit Of Exercise Can Go A Long Way

    Think exercising isn’t for you? Think again! Even a little bit of movement over the course of a week can go a long way toward improving your health while boosting your energy levels. Researchers at Oklahoma State University have discovered that even two workouts a week can have a big impact on the number of sick days people take. Their study included 79,000 workers at 250 different sites. Researchers found that people who worked out at least 20 minutes twice a week had fewer sick days than those who didn’t exercise at all. So, aside from cutting down on sick days, how can two 20-minute aerobic or weight training sessions a week improve your life? Here are just a few benefits ....

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  • How To Easily Smash Your Goals

    Goals give us something to strive for and work toward. Without them, it’s easy to just let the status quo stand and do nothing to improve our lots in life. Whether goals are related to health, fitness, education, work or something entirely different, setting them is important. Just writing them down, however, isn’t enough ensure they’ll be achieved. It’s also important to set deadlines along the way to push yourself to do what it takes to smash your goals. So, how should you go about setting deadlines for the goals you want to achieve? Here are some tips that can help you create solid deadlines while promoting your ability to enjoy success:
    Set your goals in reverse – Yes, that’s ....

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  • Look Good During Exercise To Feel Good About Doing It

    Think exercise clothes don’t make a difference in the likelihood of enjoying a successful workout? Think again! The clothes that are selected can actually have a very big impact on a person’s chances of completing a workout routine one day and returning the next to get the job done again. Why do clothes matter? There are a number of reasons why it pays to take a little time to consider what workout clothes to wear. They include:
    Comfort – Selecting the right workout clothes can have a big impact on personal comfort during a routine. If clothing isn’t comfortable or it happens to chafe, it’s much easier to throw in the towel earlier. Plus, tight-fitting clothes and shoes can promote ....

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  • Your Protein Requirements

    Your Protein Requirements

    If you do not engage in regular exercise, then your protein intake is .8g/kg body weight. So if you weigh 120 pounds you would need about 43 grams of protein per day. For most of you, you know this isnot the case! If you are working out at least 3 times per week, which I know most of you do, it is important to up your daily intake of protein. You should be consuming 1-1.2g/kg body weight in protein! How to Calculate Your Protein Needs:
    1. Weight in pounds divided by 2.2 = weight in kg 2. Weight in kg x 0.8-1.8 gm/kg = protein gm. If this seems overwhelming, let me give you a good idea on how this can add up pretty quickly! An average chicken breast ....

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  • Get That 6 Pack Without Causing Injury

    Get That 6 Pack Without Causing Injury
    Dreaming of having tight, six-pack abs that turn heads? If so, exercising is a great place to start. Be careful though, overdoing it can cause injury and might sideline plans to lose weight and improve muscle tone and strength. Believe it or not, too much of a good thing can be bad. Avoid overworking the abs and use a smarter, more controlled routine for crafting the desired look. For those who are serious about developing six-pack abs or at least toning these muscles and improving appearance, there are some tips that can make all the difference in the world. Here’s some advice for toning the abs without going overboard and causing injury: ....

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  • Chatelaine Quinoa Veggie Burger

    Chatelaine Quinoa Veggie Burger Serves 4 – Prep time 20 min – Cook time 20 min Nutrients: – 159 calories – 5 gram of protein – 27 carbohydrates – 4 grams of fat – 3 grams of fiber – 180 grams of sodium Ingredients – ½ cup of uncooked quinoa – 1 tsp vegetable oil – ½ 227 gram package of cremini mushrooms – 1 cup coarsely grated zucchini – ¾ cup of coarsely grated carrot – 1 small shallot – 1 garlic clove – 1 egg – 3 tbsp cornstarch – ¼ tsp salt – 1/8 tsp cayenne pepper or other spicy pepper Directions 1. Cook quinoa according to package directions, omitting salt for about 14 minutes. Transfer to a large bowl. 2. Heat a large, wide non-stick frying pan over ....

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  • Too Busy To Exercise?

    Too Busy to Exercise?
    Think it’s necessary to carve out two hours to go to the gym to work exercise into a routine? Think again! No one is technically too busy for starting a fitness routine that can have a positive impact on health. Even when only 10 minutes a day can be spared, real results can be seen if a person sticks with the plan. To get started when time is at a premium, consider opening the calendar and carving out just 10 minutes or 20 or 30, if possible. Schedule the time and stick with it. At the end of the day, consider if the brief change in plans impacted productivity. Chances are it won’t. Even a few minutes of exercise can, in fact, energize a person and increase overall ....

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  • Why You Need To Improve Your Sleep Hygiene

    Regular bathing and grooming is only a start. If good personal hygiene matters, sleep should also be a top priority. When this area is ignored, the entire body can suffer This is especially so if weight loss and personal fitness are concerns. Even the best diet and exercise plans can be easily derailed if sleep is neglected. Medical researchers say that poor sleep is one of the most prevalent problems encountered in society. This is due to a number of factors, including:
    Staying up too late and/or getting up too early
    Consuming drugs such as caffeine and nicotine throughout the day
    Over-stimulation in the evening hours
    Stress Impacts of Poor Sleep Hygiene
    Poor sleep can have a ....

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