Author: Darshna Kalla

[SPRING/SUMMER 2022] PROGRAM ENROLMENTS – REGISTER NOW!

Posted on April 11, 2022April 26, 2022 by Darshna Kalla

We have tons of new Spring & Summer Programs kicking off immediately, including our Youth Competitive Team Selections! Secure a spot before all the spots are filled up!

Thank you to all of our amazing KBC Family, who continue to support us! Your support, along with the immense hard-work and dedication our coaches demonstrated since the start of the pandemic, has made it possible for us to remain in operation throughout over a year of lockdown, outdoor training and targeted restrictions. WE LOVE YOU ALL MORE THAN WORDS COULD SAY!

📅 EASTER HOLIDAY CANCELLATIONS: Please note that we will be closed for all scheduled classes and open training from Saturday April 16 – Monday April 18 (Returning to regular schedule Tuesday April 19). Some coaches may be training private clients throughout the holidays: please confirm directly with your coach.

❔DID YOU KNOW KINGSWAY BOXING NOW OFFERS…

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✅ Spring/Summer Seasonal Enrolment OPEN: Bloor Location!

See below for a full listing of our High Performance programming brought to you by the top fitness/combat professionals in our country! From Pilates to MMA, Yoga to Kickboxing, we’ve got it all! More Info/View Programs

✅ Drop-In Classes Offered Daily: (New Classes Available)

Join us every day for drop-in classes including; Boxing, Strength/Conditioning, even Yoga! Check out our newest Boxing Basics Classes at our Bloor Location (Every Thursday 6:45 pm starting Apr. 28) Book Now/View Schedules

✅ Free Open Gym Access Now Available:

Active members and fight team are now able to access our Open Gym times offered daily. The purpose of Open Gym for boxers to practice their skills and train independently to ensure progress, especially for those heading back into Competition! Book Now/View Schedules

✅ Yoga: Now Added To Our Regular Wednesday Schedule

Yoga, with Instructor Katerina Muchnik, will now be added to our regular Wednesday schedule and you can Register Here

✅ Youth Skill Assessment & Talent ID — Friday Apr. 29 5:30 pm

In order to help give our Youth boxers a better sense of their current technical level and help them take the next step as competition opens up in the province, the Kingsway Boxing Club will be holding Seasonal Skill Assessment and Talent ID Session based on the Boxing Ontario High Performance Criteria. Ages 11-17 welcome: Youth Skill Assessment More Information/Register Now

✅ Summer Youth Fight Camp — Aug. 15 – 19 2022

Kingsway Boxing Presents Our Exclusive Youth Fight Camp Hosted At Our Boxing Gym Facility. Ages 12-17 welcome… LIMITED SPOTS AVAILABLE . Fight Camp More Information/Register Now

✅ Virtual Class Will Continue!

Our Virtual Programming will continue bringing classes for everyone all over the world, to the comfort of their homes, which can also be accessed through our on-demand library. We also offer 1 free week to for anyone to try out our coaches and programs! Register Now

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📅 NEW SPRING & SUMMER PROGRAMS… HURRY, SPOTS ARE FILLING UP QUICKLY!

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📰 KBC NEWS & UPDATES!

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Muscle Activation Techniques (M.A.T.) With Blair Larsen… Book Today!

Posted on February 15, 2022February 15, 2022 by Darshna Kalla

Introducing Muscle Activation Techniques at the Kingsway Boxing Club; a muscle function diagnostic and tune up with Instructor Blair Larsen.

MAT is a relatively new modality that focuses on finding weak or inhibited muscles and in essence wake them up so you can train them to be stronger and at the same time allow tight muscles to relax. It has been used effectively with professional sports teams, olympic athletes and rehabilitation clients for the past 20 years. Some athletes of mention are Payton Manning, Rose MacLennan, Bryson Dechambeau.

When you move better you feel better!

CURRENTLY BOOKING PRIVATE TRAINING EVERY FRIDAY 2 PM – 6PM

M.A.T. Pricing: $140/ 60 min session | $70/30min session

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READ CLIENT PROTOCOLS:

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Book Your Appointment for Colleen Layug’s Sports’ Nutrition Program Today!

Posted on February 15, 2022August 31, 2022 by Darshna Kalla

We are excited to introduce you to our all new Sport Nutrition Program, brought to you by Colleen Layug!

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Sports Nutrition is about fueling your body to enhance your strength, endurance and stamina. Our program works to give you the skills you’ll need to elevate your performance naturally, through wholesome foods. Nutrient deficiencies can seriously impair proper functioning but improving what you eat can help delay fatigue and enhance sports performance.

You will also become knowledgeable about energy and macronutrient intakes that promote optimal body weight and composition. From disease prevention, learning to reduce inflammation, supplements, and meal planning and timing, we’ll have you covered!

If you are interested in learning more about sports-specific nutrition that can help guide you towards optimal performance, then book your appointment today! Colleen has worked with a variety of age groups and fitness levels and will help develop a program that works for you.

Appointments Available Weekly | $150 for Initial Appointment and $90 for Follow-ups

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The Secret Of Fighting Through A Pandemic: Featuring Phil Daniels

Posted on February 1, 2022February 1, 2022 by Darshna Kalla

Since the start of the pandemic, we picked up new hobbies, coached hundreds of virtual boxing classes; many of us finished nearly every television show On Demand.

However, Kingsway Boxing Club’s very own coach, Phil Daniels, has been busy directing a series for Discovery Channel called Underground Railroad: The Secret History. The first episode of the four-part mini series will air on Tuesday, February 8, 2022 at 8:00 PM. TUNE IN!

The last few months have been anything but predictable but this news takes the cake! Our very own Coach Phil Daniels has directed a series for Discovery Channel, uncovering the hidden truths about the underground railroad.

You think you know your underground railroad well? Well, think again! This series reveals some fascinating never-heard-before facts, such as the detour to the South of Canada, the possibility of refuge in caves and much more!

The series aired first in the US on Science Channel starting Sunday, Jan 30 on Discovery+ and arrives to Canada on Tuesday, Jan 8!

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January 26, 2022: Bell Let’s Talk! #MentalHealth

Posted on January 26, 2022 by Darshna Kalla

Boxing is not just a sport of strength — it engages the body and mind; it is a sport to which we connect at deeper levels, whether it be as a way of expression, boosting self-confidence, coping with grief etc.

At the Kingsway Boxing Club, we understand the importance of mental health and with all the uncertainty and health risks this past year has brought, acknowledging mental health should be our #1 priority. This is why we would like to invite you all to part-take in the Bell Let’s Talk day on Wednesday, January 26, 2022.

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Bell Let’s Talk Day is January 26!

On Bell Let’s Talk Day, Bell will donate more towards mental health initiatives in Canada by contributing 5¢ for every applicable text, call, tweet or TikTok video using #BellLetsTalk, social media video view and use of our Facebook frame or Snapchat lens.

🧘‍♂️ ☀️ NEW PROGRAM ANNOUNCEMENT: Kingsway Boxing Now Offers Yoga Every Wednesday Morning

Posted on January 25, 2022January 25, 2022 by Darshna Kalla

Yoga is the perfect addition to your weekly exercise routine and we are so excited to introduce the Kingsway Boxing Club’s newest Yoga Instructor, Katerina Muchnik.

JOIN US FOR YOGA CLASS EVERY WEDNESDAY AT 7 AM

With a regular yoga practice you will notice increased strength and flexibility, while developing:

• Great self compassion (because we all need it)
• Sense of play (because it’s fun),
• Connection to breath (because that’s where life begins).

You may think yoga may not be your “thing”, …but what if it is?   Come alone or with a friend to see for yourself… YOGA is for everybody!

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READ CLIENT PROTOCOLS:

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[WINTER 2022 UPDATE] We Are Back For Indoor Training… Again!!!

Posted on January 24, 2022January 26, 2022 by Darshna Kalla

The Kingsway Boxing Club will be re-entering Step-3 of the provincial reopening process and is happy to open its doors for indoor training once again with classes including; Boxing, Strength and Conditioning, even Yoga! Legislation comes into effect beginning Jan 31, 2022.

We want to thank our amazing Kingsway Boxing Family for staying by our side during several months of uncertainty, chaos and constantly-changing legislation. Throughout all the closures and re-openings, the one thing we could always count on has been your support; we truly would not have made it this far without it.

Please see below for important updates and new class options.

Contact me directly with any questions or concerns. Thank you so much for your endless support!

With Love and Appreciation,

Jennifer, Virgil and Team KBC

INDOOR Classes will operate at a 50% capacity — IMPORTANT UPDATES:

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✅ Regular Schedules & Ongoing Class Reservations:

Join us every day for drop-in classes including; Boxing, Strength/Conditioning, even Yoga! Book Now/View Schedules

*Participants with ongoing reservations prior to the latest lockdown, will resume with the same schedule. Please check your pre-registration schedules through ACCOUNT LOGIN

Please cancel out of classes you are unable to attend. With reduced capacities, every spot counts.

✅ Strength & Conditioning: Now Added To Our Regular Monday Schedule

Strength & Conditioning with Aimee Lee will now be added to our regular Monday schedule at 6:30 pm — All members and drop-ins welcome. View All Schedules

✅ Yoga: Now Added To Our Regular Wednesday Schedule

Yoga, with Instructor Katerina Muchnik, will now be added to our regular Wednesday schedule and you can Register Here

✅ Thai Kickboxing with Jacqueline Walters

Our popular Thai Kickboxing brought to you by Jacqueline Walters relaunches March 2, 2022. Register Now/More Info

✅ Seasonal Programs To Be Announced:

Our 2022 seasonal programs will begin in March, 2022. View All Schedules

✅ Virtual Class Will Continue!

Our Virtual Programming will continue bringing classes for everyone all over the world, to the comfort of their homes, which can also be accessed through our on-demand library.

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We offer classes for all ages, sizes, fitness levels and needs. Sign up NOW👇

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Please see below for very important notes about your session. Do not hesitate to contact us directly with any questions or concerns.

Thank you for your support as we return to training.

PLEASE THOROUGHLY REVEIW:

1. Your Online Screen: Complete Now — Are You 100%? As we return to the enjoyments of life and summer, it’s important to remember that COVID is still very real. If you’re not 100% please DO NOT COME and read Next Steps
2. Parking: We will be using our parking lot for the outdoor training space. (Jutland Location: Please use surrounding lots (front of building), along the fence or far west side of entrance — If you park along the fence, please ensure you’re very close to the fence as trucks need to pass. — Bloor Location: Please always use paid lots)
3. Arrive 10 mins Early (BUT NOT LATE): Prior to your classes and sessions, please ensure you/your child is fully wrapped and ready to rumble. How To Wrap
4. Masks: Masks are optional while working out while physically distanced (2m). Masks must be worn when entering the facility, Members may enter the facility for use of washrooms and hybrid/virtual classes. Please ensure you bring a mask you feel comfortable wearing for short periods in the case that distanced cannot be maintained.
5. Weather Cancellations: In the case of severe weather, please always check your email prior to class.

The Final Sparring Session of 2021, Photographed by The Incredible Zardasht Abdulkhalegh

Posted on December 28, 2021December 28, 2021 by Darshna Kalla

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THE FINAL SPARRING SESSION OF 2021!

For the final sparring session of 2021, Kingsway Boxing had the honour of welcoming photographer, Zardasht Abdulkhalegh, for a front row seat to the action. We got to see him in his element, taking photographs through unique lenses and the results were like never seen before.

While this year brought many challenges, this final session was another great success of 2021 and a great way to end the year. Our boxers brought their A-game and thanks to Zardasht, we were able to capture the memorable event.

Here is a sneak peak into our last sparring session of the year👇

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📸 You can view the full album on our Facebook page.

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[UPDATE: WINTER 2022] Programs, Holiday Schedules & COVID Protocols… AND MORE!

Posted on December 13, 2021December 16, 2021 by Darshna Kalla

Thank you to all of our amazing KBC Family, who continue to support us throughout such turbulent times. Although all sense of ‘normalcy’ seems distorted, your support, along with the immense hard-work and dedication our coaches demonstrated since the start of the pandemic, has made it possible for us to remain in operation through several months of lockdown, outdoor training and ongoing restrictions.

With the holidays on the horizon, we wanted to update you with our new programs and special scheduling available over the next few weeks!

📅 HOLIDAY SCHEDULE UPDATE

🎄 Please note that classes will be cancelled for the winter break between Dec, 20 2021 and Jan, 2 2022. HOWEVER, many of our coaches will continue working throughout the holidays and we will be offering special training times for our competitive team. All special training options will be listed on our Scheduling Link and notified through our KBC WhatsApp Group.

Regular schedule will resume from January 3, 2022.

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We will have our on-demand YouTube library available for everyone to access throughout the break so you can continue getting in those punches and be ready for when we return next year! 🥊

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📆 NEW PROGRAMS COMING JANUARY 2022

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⚠️ IMPORTANT CLIENT INFORMATION:

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Muay Thai Fitness Program brought to you by Professional MMA Fighter, Melissa Karagianis

Posted on December 8, 2021November 23, 2022 by Darshna Kalla

Kingsway Boxing Club is very happy to bring professional MMA fighter, Melissa Karagianis, back to offering new and exciting classes at our gym.

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🥊Brought to you by professional MMA fighter, Melissa Karagianis, Muay Thai Fitness classes are 45 min and suitable for all fitness levels. These classes are fun , challenging and different than the typical boxing class . Melissa has incorporated kickboxing and bodyweight exercise into this high intensity workout.  Muay Thai Fitness classes will not only get you into the best shape of your life , it will also leave you feeling empowered!

🥊The Workout: Classes include fun are filled with fun boxing and Martial Arts drills. these classes will include a combination of strength, cardio, muscle endurance, flexibility, core, and functional movement exercises. You will get EVERYTHING you need!

🥊Time Efficient Training. Our classes are 45 minutes in length. Get you in and get you out. We keep you moving and burning fat from the first minute to the very end!

🥊NEVER Plateau! The body hates change! It would much rather do the same thing every minute of every day. Well we have news for you…when you do the same exercise routine day in and day out you stop seeing results or “plateau.” Throughout our classes we utilize the principle of muscle confusion. You will NEVER do the same workout twice! Why is this good? Because…your body will never adapt and you will never plateau! You will get results and they will come quick and continue to come!

🥊Positive Energy: Our programs are about a team environment where both your trainers and fellow teammates motivate and challenge you to reach your highest potential!

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📅 MUAY THAI FITNESS PROGRAM OPTIONS

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If this program is already in session, please Contact Us for prorated options.

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PLEASE READ CLIENT PROTOCOLS

WHAT TO BRING

• Bring a water bottle and a small towel. We have plenty of weights, bands and mats that are thoroughly sanitized when each class has ended. No need to bring your own equipment. I will have everything set up for you, so you don’t have to grab anything.
• Please try to bring the least amount of clothing and gear as possible. There will be cubbies available for your bags and coats that will be sanitized after every class.

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May 19/2022

Good Afternoon MMA Team,

Please note that this program is now accessible to all! Melissa wants to share her love for MMA with the community in a safe and fun environment. Please join us every Thursday at 8pm for our small group MMA Fitness class at our High Performance Location on Bloor St.

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May 02/2022

Good Afternoon Warrior Women Team,

We are excited to announce that the Warrior Women-Fit Program will be shifting to a drop-in format.

Already Registered?
For those of you already registered for the next session, there’s no action required of you! Your 6 sessions have been converted into 6 drop in classes and your spot has been reserved ongoing. If you cannot make it for class, please visit ACCOUNT LOGIN to cancel the reservation and you will not be charged for the class.

Need To Register?
Now you can just register class by class by visiting our Schedule Page. I can also help you out by reserving your spot ongoing so you only need to cancel if you know you can’t make it. Reserve Now

We are also accessible by the Mindbody App, this makes booking in and cancelling reservations a lot more simple as you can do this all from the app:
Download Now (Apple Devices)
Download Now (Android Devices)

Let me know if you have any questions or concerns. Thank you so much for you support as we work to get this class rolling!

In The Meantime, Keep Your Hands Up… And Clean! 👊

Best Regards,

Jennifer Huggins

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Mar 23, 2022

Good Morning!

My name is Melissa and I’ll be your your class instructor for the Warrior Program which starts tomorrow at 8pm. I’m really looking forward to meeting all of you and as well as some familiar faces.
If you have any questions please feel free to email me or by cell phone at 647 706 6332.

For tomorrow please bring a water bottle, comfortable workout clothes and bring boxing/mma type gloves if you have a pair ( not to worry if you don’t).

Where: Kingsway High Performance Studio – 3046 Bloor St. W
Time: 8pm – 8 45pm (please arrive no earlier than 5 minutes before

When you arrive please knock or ring the doorbell for me to let them in.

Also, please check out the Kingsway website with the latest update on COVID protocols and if you have any questions, please ask Jennifer or me directly.

See you tomorrow and let’s unleash your inner warrior😊💪

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March 2, 2022

Good Morning Warrior Women,

It has been nothing short of a mission over these past 2 years. I hope you managed to come out a little stronger for it all? We are still finding our way, but definitely inspired as we fight our way back to functional!

I wanted to let you know that Melissa is relaunching her Warrior Women Fit program! With limited spots we wanted to offer you the first opportunity to register before promoting it our our membership.

MORE INFO: REGISTER NOW

We’ve also launched a number of new programs, camps and workshops. Check out our Spring Updates.

How to Beat Gym Anxiety

Posted on November 25, 2021 by Darshna Kalla

Exercising is a great way to deal with both stress and weight issues however, as things begin to gradually open back up after the COVID19 pandemic, many of us are facing difficulties returning to the gym. 

Whether this difficulty is coming from the fear of contracting the virus, fear of judgement from others in the gym, not being able to reach your ideal weight goal or general anxiety, we have highlighted a few steps you can take that might make your return to the gym less difficult.

1. Focus on your goal: There can, often, be many distractions when it comes to working out – right from the planning stage sometimes. How many people will be there? What workouts should I do? Which shoes to wear. Which membership to get. While these concerns are valid and important to think over, they can, sometimes, distract us or even become excuses to not start that workout. You might not reach your ideals in the blink of an eye but starting is important and discipline is key. Remember, when you are focused, reaching your goals will get easier with time.

2. Start Slow: You want to lose 10 pounds in a week? Well, while that is an extraordinary goal and one that can be achieved, it is not wise to throw your body into something that intense right off the bat. Start building your stamina slowly and hit small goals in intervals. Also, always remember to stretch before your workouts. This step often gets rushed when returning to the gym because you might want to hit the weights and machines as soon as possible, however, stretching is an essential part of working out and it should never be skipped. 

3. Avoid busy hours: If you are anxious about crowds, try going to the gym during off-peak hours. Hours that are the most busy are, generally, early mornings and right after work (ex. 7-9am and 5-6pm). 

4. Take company: Taking your friend, partner, sibling etc. can be a great way to avoid awkward situations and crowds and it can make your workout much more fun as you can challenge each other, talk, make playlists together and try new workouts and machines together. 

5. Plug in those headphones: Spotify has some great playlists made for workouts, an excellent selection of songs to choose from and very entertaining podcasts to make your workouts more interesting. 

If you need a good workout playlist, check out our very own Kingsway Boxing Club Workout Playlist. 

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Nonetheless, if you are not ready to go back to the gym in person, there is no need to force yourself into any form of discomfort. There are tons of virtual workout videos you can access, including Kingsway Boxing Club’s (partnered with Beaver Boxing and Stockyards Fitness) very own Virtual On-Demand Library that you can access here.

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Introducing Kingsway Boxing Club’s Newest Coach, Aimee Lee

Posted on November 5, 2021November 9, 2021 by Darshna Kalla

The Kingsway Boxing Club has returned to in-person classes and we could not be happier to see all of our athletes train with us in the ring again. As we continue to bring new and exciting classes for everyone to enjoy, our Kingsway Boxing Family grows bigger.

Today we would like to introduce you to the newest Kingsway Boxing Club family member, Coach Aimee Lee.

When Aimee Lee discovered CrossFit it helped her find strength, both inside and outside the gym. CrossFit has inspired Aimee to study movement by earning certifications and coaching clients. Over the past 7 years, not only has she coached people of all ages and abilities but she has also learned from each and every one of them.

“It does not matter what your starting point is. Our bodies are made to move. Let me help you find what moves YOU.“

​Aimee thoroughly enjoys the learning process and as she continues to develop as a fitness coach, her goal is to offer guidance, help people feel strong, build confidence and improve their quality of life.

📅 BOOK IN TODAY!

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Check out our top 3 options for newcomers, including:

🥊 1 Week of Unlimited Virtual Classes

🥊 5-Class Starter Package

🥊 3 TKO Private Training Package

[LAST CALL] NEW FALL PROGRAMS — REGISTER NOW 💪

Posted on October 12, 2021October 29, 2021 by Darshna Kalla

From an all new Power4Teens class to Registered Nutritionist and Massage Therapy, the Kingsway Boxing Club is bringing you tons of new and exciting programs over the next few weeks!

Please find below a list of all new programs coming your way!

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⚠️ IMPORTANT CLIENT INFORMATION:

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CLIENT CORRESPONDENCE

Oct.12/2021

Dear KBC Family,

We are aware that there have been various full school closures due to COVID. We ask that if your child or yourself is a student at school that has been shutdown, we ask that you please DO NOT to send them to boxing for the allotted quarantine period. Please remember to cancel the classes in the system to ensure there are no charges for missed sessions.

Please do not hesitate to contact me directly with any questions or concerns. Thank you so much for your support and remember…

Keep Your Hands Up… And Clean! 👊

Introducing, Registered Holistic Nutritionist, Clare Hickey

Posted on October 12, 2021October 12, 2021 by Darshna Kalla

As Kingsway Boxing Club returns to in-person operations, we would like to introduce you to our newest KBC Team member, Registered Holistic Nutritionist, Clare Hickey.

Clare is a Registered Holistic Nutritionist and is in her second year of study to become a Naturopathic Doctor through the Canadian College of Naturopathic Medicine in Toronto.

Her approach to wellness is centred around simplicity and practicality. She aims to empower her clients to have the nutritional science and knowledge necessary to make informed decisions about their health. 

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Holistic nutrition is a well-rounded natural approach to ensuring our bodies have everything they need to function, not only properly, but optimally. Our program works as a catalyst for individuals to learn the best way to not only fuel their own bodies, but also to heal themselves, and create lifestyle shifts to bring about an optimal way of moving through the world.

Our programs are highly individualized based on our belief that no diet is appropriate for everyone. With keeping your unique biochemistry in mind, we tailor a specific plan for you that is based on your eating and lifestyle habits. This means, that while we focus on the health supporting aspects of your plan (detoxification, food intolerances, acid-alkaline balance, food combining), we also take into consideration your likes and dislikes, daily schedule, stress level, etc.

Benefits Of Our Holistic Nutrition Program:

• weight management
• gut health and bloating
• cleanses
• meal planning
• fatigue
• intuitive eating
• whole-food recipes
• clean eating

Appointments Available Monthly | $150 for Initial Appointment and $90 for Follow-ups

*Note that Clare will be taking appointments once a month as of now

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YOU CAN NOW JOIN OUR FIGHT TO END CANCER ACROSS CANADA 🇨🇦 🥊

Posted on October 6, 2021October 7, 2021 by Darshna Kalla

While our Fight To End Cancer continues, this year’s fight looks a little different!

Throughout September and October, visit any Tip Top Tailors, George Richards and Mr. Big & Tall Menswear across Canada to pick up your 2021 Commemorative Fight To End Cancer Key Chain, Lapel Pin or Tie Bar.

The Kingsway Boxing Club partners with The Fight to End Cancer to raise funds towards cancer research. This collaboration originated from the passion in entrepreneurship, boxing and entertainment of owner, Jennifer Huggins and has now become a support system for people dealing with cancer, in one way or another.

The Fight to End Cancer may be a long one but we are so grateful for the family we have made along the way; who continue to support us everyday. One of them being Grafton Apparel.

Grafton Apparel has been a proud partner of The Fight to End Cancer since 2014 and has become a key presenting partner since 2020. Thanks to their immense support and nationwide initiatives, The Fight to End Cancer has gained nearly $400,000 in donations since 2017 with 2019 alone bringing in a whoping $223,000.

This year however, has been a year like no other. It has been better! When speaking with their marketing manager, we learned that despite 2020 bringing lots of uncertainty and lock-downs pushing their plans behind schedule, 2021 was their “biggest and best year yet, with the best assets.” They decided to steer away from their silver theme to a more red theme in order to reflect their support in The Fight to End Cancer. They have also added a key-ring/key-chain to their collection, tailoring to both men and women.

They are focusing on in-store initiatives in order to ensure safety and have lots on the horizon, including contests, pizza parties, draws and gifting supporters the new-addition key-chain, as a token of their appreciation.

Wear Your Support!

Throughout September and October, visit any Tip Top Tailors, George Richards and Mr. Big & Tall Menswear across Canada to pick up your 2021 Commemorative Fight To End Cancer Key Chain, Lapel Pin or Tie Bar.

Grafton Apparel launched their in-store campaign to help support The Fight to End Cancer on September 13, 2021. They have already accomplished to reach 47% of their $250,000 goal for this year and it only gets better. With loads of new initiatives coming up, such as who raised the most donation Pizza parties, raffles, draws, prizes and talent shows, Grafton Apparel, along with their partnering companies, are expecting another successfully wonderful year.

Grafton Apparel is working extremely hard in keeping the public engaged in their initiative because although COVID19 may have been the main concern for 2020, cancer cannot be put on hold. The impacts of cancer are very much prevalent and those working towards fighting it should not put their work on hold either. Grafton Apparel President, Lance Itkoff, personally sent out emails to all vendors and supporters to encourage and thank them for their ongoing support, even during such unprecedented times.

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[INVITATIONAL PROGRAM] Youth Talent ID & Competitive Program

Posted on September 29, 2021February 23, 2026 by Darshna Kalla

Kingsway Boxing Club Utilizes The Talent ID Program to Elevate Youth Boxers’ Technical Skills and Progression

To provide our youth boxers with a clearer understanding of their current technical proficiency and assist them in advancing to the next level, the Kingsway Boxing Club conducts Seasonal Skill Assessments and Talent ID programming aligned with the criteria established by Boxing Ontario’s High Performance standards.

Several youth boxers continue to show strong interest in our competitive pathway, and we’re encouraged by the talent and commitment demonstrated across our programs. We already have athletes actively competing as young as 8 years old on our Junior Team, reflecting both early engagement and structured preparation. With regular opportunities to compete, we remain focused on long-term athlete development through consistent training, technical progression, and age-appropriate exposure to sparring.

A strong technical foundation is essential—not only for performance, but for safety and confidence building. This ongoing Talent ID process supports individual growth while strengthening our Youth Competitive Team, ensuring athletes progress within our programs at a pace aligned with readiness, development, and well-being.

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How to Take the Next Step: This is an invitational program, meaning athletes must meet the criteria below before being considered for the Developmental Team. If you’re interested, please speak with your coach so we can support your progress and help ensure you’re on track.

What To Expect: Below is a comprehensive overview of what to expect in our Youth Development Program. While many athletes begin in the developmental stream, not all will pursue the competitive pathway. Our goal is to introduce each athlete in a safe and effective manner, helping them build confidence, strength, and skills that extend far beyond the ring.

General Program Costs: $67.50 bi/weekly (equipment additional)

⚠️ The safety of our athletes is our number 1 priority! There are limited spots available on our youth competitive team at this time. However, Talent ID programming is held throughout the year to allow for athletes to improve and join the competitive team.

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We look forward to building the future of boxing with our youth team!

Since 2005, our Developmental Program has been running successfully, producing some of our top boxers. All participants in our developmental sessions are at a similar skill level, allowing us to focus on building the foundation for their defensive skills. Safety is our number one priority, so contact activities will only commence once boxers have demonstrated proficiency in the requisite skills needed to begin technical sparring.

✅ Below is a list of criteria the Youth Boxers will be evaluated on:

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Efficiency

• Displays sound mechanics
• Doesn’t waste energy
• Purposeful attacks
• Doesn’t waste energy on ineffective actions
• More frequent attacks to the head making it easier for judges to see

Unpredictable

• Creates uncertainty with varied attacks
• Uses tactics like feints
• Hard to read and anticipate

Adaptability

• Can self-assess what works and what doesn’t
• Adjust their actions to gain control
• Uses counter attacks

ℹ️ Youth Developmental and Competitive Training Information

We have a 3 step program for our youth: Technical and Conditioning, Developmental and Competitive.

1. Developmental Program Technical Sparring: For participants interested in exploring contact, this component will be included in our Monday class. Those interested will need to obtain their Boxing Ontario License and acquire all necessary safety equipment. (Download Forms)
2. Invitational Sparring: Once the boxer is displaying the necessary skill and interest in competitive training, we will invite them into our competitive training program.
3. Competitive Training: This is a step by step process, which requires patience and hard work. Competition generally takes between 6-12 months and many boxers may decide this is not the direction they wish to take. When/If we feel like the boxer is ready to compete, we will discuss with the parents before full preparation begins. Our goal is to keep the parents involved in this process.

Class Timing:

• Tuesday – Thursday 5:15 pm and Saturday 11:15 am: Technical Conditioning Classes
• Monday and Thursday 5:00 pm: Developmental Classes
• Additional Competitive Training is on Tuesday & Thursday 7pm and Saturday 7am

Next Steps

Competitive Team Membership: $67.50 bi/weely

Our competitive membership includes unlimited access to open gym and covers the additional coaching required for club-level competitions and tournaments, including one-on-one training during event preparation. It also includes developmental and competitive training, conditioning classes, and all individualized coaching provided both leading up to and during competitions and tournaments.

Additional Costs: (not covered by membership)

• Safety Equipment
• Annual Boxing Ontario Medical and Licence: More Info
  • The recommendation would be to start with the non-competitive licence as it will take a minimum of 6 -12 months before most boxers step into the ring for their first bout. If we need to upgrade their licence this is possible.
  • The licence is also insurance which protects all athletes involved.
• Tournament Enrolment — Approx. $40 – $50 per athlete once or twice per year (no cost for local club competition)
• Team Initiatives: A big component of becoming a boxer is being a part of the team and community. We welcome the team annually to the Taste of The Kingsway Festival to help promote the sport and show the community what Team KBC is all about. We have other initiatives as well and will keep the team involved with the community.
• Optional Participation: We will be offering opportunities to send the boxers away to out of province/out of country competitions  (various locations). While we work to fundraise for the team, there may be some additional expense associated with travel and accommodation.

Safety Measures and Equipment Requirements : (all equipment can be purchased from Kingsway)

• Mouthguard
• Headgear
• Sparring Gloves (14 – 16 oz)
• Low-Blow Protector (male boxers only)
• Purchase Competitive Equipment Pack 
  • Men’s Package: $250.00 (including low-blow protector) Buy Now
  • Women’s Package: $190.00 (no low-blow protector) Buy Now

About Our Competitive Team

For over two decades, Team KBC has been a prominent presence in the competitive boxing scene. In recent years, our team has garnered attention provincially, nationally, and internationally, particularly with our Youth Competitive team. Spanning ages from 8 to 55, our competitive team trains at a high technical level. We actively participate in local tournaments, with several of our athletes set to compete at the upcoming Boxing Canada Nationals.

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COVID19 Vaccine Verification

Posted on September 24, 2021September 24, 2021 by Darshna Kalla

Ontario Has Made COVID-19 Vaccination Policies Mandatory for High-Risk Settings For Participants 12+

Thank you so much to those of you who have already verified your vaccine status. We appreciate your support as we continue to navigate the ever changing legislation. 

The system will automatically update so you don’t have to verify each time you attend. If you have any questions or concerns please contact us. We’re here to help.

To help the verification process, we’ve placed the vaccine verification on our COVID Screening Tool for you to update on your next screening.

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Registered Massage Therapy – Now, Every Wednesday

Posted on September 23, 2021September 23, 2021 by Darshna Kalla

NOW OFFERING REGISTERED MASSAGE EVERY WEDNESDAY

Maintaining regular massage therapy appointments at our High Performance Location can be incredibly beneficial. Increasing lymphatic drainage, improving circulation, eliminating or at least reducing bodily pains, increasing joint mobility, and lessening the effects of muscle tension are just some of the ways that massage therapy can help.

Massage therapy is used to treat both chronic and acute conditions, such as shoulder and neck tension, headaches, soft-tissue sprains, spinal pain, sports injury.

Vanessa Lees, Registered Massage Therapist, recently joined Team Kingsway and is looking forward to working with you on your individual needs.

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The 60 Minute RMT Massage

In this massage, Vanessa will use Swedish massage techniques (hands, forearms, elbows) as well as active or passive movement of the joint, possibly including cranial sacral therapy to realign the body, decrease tension, treat muscle injury, improve range of motion and increase relaxation both physically and mentally.

Booking EVERY Wednesday: 10:15 AM – 3:00 PM

Note that Vanessa is booking appointments every Wednesday at this time. Please navigate the date you would like to book your appointment to view availability.

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In addition to our Boxing Ontario Sanctioned COVID Protocols, Kingsway Boxing Club has also provided Coaches with RAPID TESTS, which allow for an immediate result. Although this is not a mandatory requirement, we are facilitating our team with the additional safety measure to help keep our community safe.

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[LAST CALL] Holiday Schedule and Fall Programs 📆 🥊

Posted on September 3, 2021September 8, 2021 by Darshna Kalla

Please note that we will be closed for the long weekend.  We will return to regular schedule on Tuesday Sept. 7. 

Please see below for important information regarding Fall 2021 class registration, Boxing Ontario Licensing, New class announcement and On-Demand Access

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⚠️ IMPORTANT CLIENT INFORMATION:

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Welcoming Back Coach Gregory Hull 🥊

Posted on August 27, 2021September 8, 2021 by Darshna Kalla

Meet The Kingsway Boxing Club’s Senior Coach and High Performance Trainer, Gregory Hull

Gregory Hull is a certified boxing trainer, fitness instructor, and personal trainer. His fitness philosophy is rooted in lifelong learning which has allowed him to become a specialist in boxing training, group training, strength training and circuit training.

He received his diploma in Fitness and Health Promotion at Humber College and believes a fit and healthy lifestyle is achievable for anyone, no matter the level.

Gregory works hard to help his clients achieve their exercise goals and enjoys seeing the boost in self-esteem and confidence that comes along with it.

Certifications:

 Boxing Ontario Certified Coach, Personal Trainer Specialist (CanFit Pro), Fitness Instructor Specialist (CanFit Pro), Precision Nutrition (Level 1), Online Trainers Academy Certification

CURRENTLY BOOKING PRIVATE TRAINING EVERY MONDAY 10 AM – 5PM

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READ CLIENT PROTOCOLS:

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📆 FALL 2021 PROGRAMS: REGISTER NOW!

Posted on August 22, 2021August 22, 2021 by Darshna Kalla

FALL 2021 IS BRINGING LOADS OF FUN AND CHALLENGING NEW PROGRAMS FOR EVERYONE!

Kickboxing? Yoga? Outdoor Bootcamp? Of Course Boxing… We’ve got you covered!

Please see below for more information about our Fall/Winter 2021 programming. Don’t forget to renew your Boxing Ontario Licensing (mandatory in Ontario during Step 3) More Info

⚠️ IMPORTANT CLIENT INFORMATION:

BOXING PROGRAMS 🥊

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HIGH-PERFORMANCE PROGRAMS 💪

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Boxing and Pregnancy, Featuring Monica Lerin

Posted on August 20, 2021August 20, 2021 by Darshna Kalla

When it comes to training while pregnant, there are, often, several myths and misconceptions that circulate the discussion.

This is why The Kingsway Boxing Club would like to introduce you to Monica Lerin, a member of the KBC family.

8 months pregnant and continuing to outwork the majority of her classmates, Monica will talk to us about the benefits of training while pregnant and also squash some of the misconceptions around the sport.

When did you start boxing?

I started with kickboxing in 2017. Because I was boxing prior to my pregnancy, it was easier for me to keep going throughout the last few months.

What were some of the misconceptions/wrong information you heard, around Training and Pregnancy?

I personally received tons of comments or wrong information on why I should stop working out while my doctor and my body told me the opposite. Some of these misconceptions were: “Do not jump”, “Do not push your body right now”, “stay in bed as much as you can”

The doctor consulted that as long as there’s no blurry vision or you feel out of breath, it is okay to keep training.

Your strategy/Precautions while training right now

“I did reduce the number of days I train. I also do not jump rope because I do not want to get tangled and trip. It is not that I CANNOT jump while pregnant or SHOULD NOT, instead, it is an active and mindful decision I have made as a mother carrying her child. I still do jumping jacks.

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SOME COMMON MISCONCEPTIONS AROUND TRAINING WHILE PREGNANT:

1. When it comes to exercise, you should take it easy and/or keep your heart rate under 140 beats per minute
2. You can’t play sports when you’re pregnant
3. Exercise leads to overheating and dehydration
4. Running during pregnancy is unsafe
5. Too dangerous to lift weights
6.  Only prenatal exercise classes are safe for pregnant women
7. You can’t exercise your abs during pregnancy

MISCONCEPTIONS SQUASHED:

1. It is perfectly safe to continue with your regularly scheduled workouts even after you get pregnant as long as you listen to your body.
2. Avoid sports that come with a risk of falling/imbalance. Consult with your doctor.
3. Stay well-hydrated by drinking plenty of water before, during and after exercising (but no more than 16 ounces at a time).
4. As long as you do not overdo it and limit your distance, you should be fine.
5. Performing multiple reps with light to moderate weights is perfectly safe and encouraged. 
6. Always let your fitness instructor know you’re pregnant before class — and never perform a move that makes you feel uncomfortable regardless of a trainer’s instruction.
7. During the first 12 to 14 weeks of pregnancy, traditional abs exercises are safe to perform and even help with the expected back pain that comes with pregnancy. After those months, consult your trainer/doctor.

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What are some benefits you are experiencing while pregnant and training?

“My baby is healthy. All ultrasounds have come back fine and I haven’t gained too much extra weight.” Monica is in her 40’s and has, thankfully, experienced no problems during the pregnancy.

Any favorite workouts/classes?

I enjoy the overall training process. Oh, and punching bags is really fun (haha).

“What I like about boxing is that it pushes your mind to work with your body. No moving for just the sake of moving. You cannot have one without the other (physical and mental). Also, it gives a lot of confidence to girls and women, which is something everyone lacks at some point. It is very encouraging and boosts self confidence.”

MORE BENEFITS OF TRAINING WHILE PREGNANT:

• Reduce backaches, constipation, bloating and swelling
• Boost your mood and energy levels
• Help you sleep better
• Prevent excess weight gain
• Promote muscle tone, strength and endurance
• A lower risk of gestational diabetes
• Shortened labor
• A reduced risk of having a C-section

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Any final comments?

I really enjoy Jennifer’s Tuesday class. The Kingsway Boxing Club has been so accommodating of my situation. For example, Jennifer always keep me near the fan so I do not overheat.

I plan to workout to the very end and want to come back as soon as I can. My partner has also been very encouraging and supportive of my boxing journey.

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NEW PROGRAM: Power Yoga Flow Every Wednesday At Kingsway Boxing

Posted on August 20, 2021August 9, 2024 by Darshna Kalla

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Introducing Power Yoga Flow classes at our High Performance Bloor Studio! Join us EVERY Wednesday at 9:30 am

Power Yoga Flow is a 60-minute yoga class that focuses on movement through different poses with ujjayi breath, to draw you out of your thoughts and into the present moment. This practice is not your typical yoga class – it will have you working up a sweat as you stay in continuous movement, transitioning between a mixture of challenging and restorative poses!

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Workout Includes:

✅ 60 minute sessions

✅ A positive environment accessible to all yoga levels

✅ A certified instructor with extensive knowledge of the practice

✅ The energy of others! The power of synchronized movement and breath with others will leave you feeling connected and energized (socially distanced, of course)

WHAT TO BRING:

• Yoga mat
• Water bottle
• Yoga Block (optional)
• Towel (optional)

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📅 BOOK IN TODAY!

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PLEASE READ CLIENT PROTOCOLS

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Check out our top 3 options for newcomers, including:

🥊 1 Week of Unlimited Virtual Classes

🥊 5-Class Starter Package

🥊 3 TKO Private Training Package

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[ARCHIVE] Keep Up With Correspondence Sent Out To Program Participants

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Oct. 14, 2021 | Program Update

Hi Yogis!!

I hope you are all doing well and looking forward to our last class together next week! It has been a pleasure teaching each of you over these past 6 weeks and watching you learn and grow with each class. 🙂 I wanted to let you all know that I have released a second session of Wednesday classes, Nov 10 – Dec 15, 6:45 – 745am.

Thanks again for making Wednesday mornings the best day of my week!

All the best,
Kelly

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Sept. 13, 2021 | Program Update

Good Afternoon Yogis!

I’m excited to meet all of you this coming Wednesday, September 15th for our very first Power Yoga Flow class. Let me know if you have any questions or concerns prior to our first class together. Here are a few details before we start:

DATES: Every Wednesday (Sept 15 – Oct 20).

TIME: 8:00 – 9:00AM (arrive 5 mins early but not late; on arrival, please wait socially distanced to the right-hand side of the entrance).

LOCATION: High-Performance Studios | 3046 Bloor St. W.

COVID Screening: Please complete this form before each class and have handy to show me before entering the studio.👇💓
https://kingswayboxingclub.com/kbc-screening-tool/

WHAT TO BRING: Yoga mat, water bottle, towel (optional), and yoga block (optional).

MASKS: Masks are to be worn in the studio until everyone has set up their mat and is safely socially distanced. You may remove your mask on your mat if you are comfortable doing so. Please remember to put back on your mask any time you step off your mat to ensure we keep our environment safe for everyone!

See you soon,

Kelly Watson

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THE BIG 3… Boxing Is Back And Stronger Than Ever!

Posted on August 16, 2021October 12, 2021 by Darshna Kalla

The Kingsway Boxing Club, Beaver Boxing Club and Stockyards Boxing Club are joining forces to knock COVID out and bring tons of new and inclusive classes for everyone! 

This collaboration is bringing together some of the most remarkable Boxers, who will work together to ensure your boxing experience never falls short. 

The experiences between the three clubs is unparalleled with Jill Perry [Beaver Boxing], a National Team Fighter and Head Coach, having worked at the Commonwealth Games. Jennifer Huggins [Kingsway Boxing], an international official, currently working with Boxing Ontario while sitting on various Commissions with Boxing Canada, including the Referee and Judge Commission and most recently, her involvement with the Boxing Canada Gender Equity Audit with Women in Sport. And Richard Souce, Founder of Stockyards Boxing Club. Having ranked  #1 as a Professional boxer by the Canadian Professional Boxing Federation, #5 by the World Boxing Council Continental Americas and #9 by the North American Boxing Federation. 

In early 2020, Kingsway Boxing Club partnered with Beaver Boxing to bring a variety of highly interactive VIRTUAL classes, so that everyone could continue boxing, from the comfort and safety of their homes. The partnership offered a wide range of Boxing and Training classes, catered to various groups, for example Teens aged 13-17, girls-only, mature adults, Yoga, High Intensity Training and the list goes on.

Now, they are, further, collaborating with Stockyards Boxing, to expand on programs, accessibility and helping to offer financial scholarships to athletes.

The three Boxing Clubs, when brought together, will work towards making boxing more accessible and inclusive to demographics worldwide whilst building on community initiatives. 

A Special Thank You to Jill Perry of Beaver Boxing Club: This collaboration would not have been possible without your generosity, support and immense dedication. Your consistent effort has been felt across the boxing world throughout the pandemic and its positive impact continues to grow each day.

ACCESSIBILITY INITIATIVES

We believe in equal opportunity, which is why we offer all kinds of fitness classes catered to all ages, sizes and fitness levels. We want to keep up our accessibility initiative and help in any way possible.

Do you know someone who is looking for an accessible fitness or sport opportunity? Talk to us, today, about providing these programs at a discount rate or fully subsidized period. Inquire Now

A BRIEF HISTORY

How to Stay Fit While Travelling

Posted on July 19, 2021July 19, 2021 by Darshna Kalla

With travel restrictions slowly lifting, everyone is looking for a getaway! But many of us do not want to let go of our fitness routines while travelling. Well, you do not have to…

Worried about losing motivation to workout on vacation? The Kingsway Boxing Club, partnered with Beaver Boxing Club, has tons of fun and challenging VIRTUAL classes for you to access FROM YOUR HOTEL ROOMS!

Travel does not necessarily require putting a temporary pause on your fitness. In fact, staying fit when placed outside of your normal everyday routine can be very rewarding.

Here are some easy tips to help maintain a fit lifestyle, while on vacation! 👇

🧳 PACK: The first easy step to ensuring fitness on vacation is to pack accordingly!

Here are a few suggestions:

• Athletic shoes
• Exercise clothing
• Swimsuit
• Jump-rope
• Hand grips
• Headphones
• Yoga mat

📝 PLAN: The next tip is to plan! If you have an itinerary to follow or are unable to take too much time to yourself, plan which exercises might help YOU in the most effective way as well as how to utilize however much time you get, to maximum capacity.

Nedra Lopez, co-owner of the PE Club, has suggested that high intensity interval training (HIIT) is very effective during summer months. “In these quick-burst workouts, you can achieve maximum burn in a shorter amount of time” (Emily Abbate, 2017).

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🏊‍♂️ USE THE FACILITIES: If you are checked into a hotel that provides a gym and/or a pool, use them.

Go for a few laps in the pool. Maybe take the stairs instead of the elevator every once in a while. Go pull some weights at the gym.

Lastly, and this might seem obvious yet many of us barely do this: walk at the airport/station! If you have a long layover or are waiting for a train, use that time to get in some steps. Those few extra steps could make a difference to your overall health and keep you fit in the long-run.

Let’s STAY FIT! Join us for 1 FREE Virtual Week Of Training!

WE ARE OPEN! Kingsway Boxing Club Has Entered STEP-3!

Posted on July 16, 2021July 16, 2021 by Darshna Kalla

After months of Virtual and limited Outdoor Training, we are so happy to finally announce… WE ARE BACK FOR INDOOR TRAINING!!!

INDOOR Classes will be limited to a 50% capacity

Thank you to all of our amazing KBC members, who have been in our corner throughout such challenging times. Although all sense of ‘normalcy’ seemed distorted, your support, along with the immense hard-work and dedication our coaches demonstrated since the start of the pandemic, made it possible for us to remain in operation during several months of lockdown.

Finally, after countless of ups and downs, Zoom links and constantly-changing protocols, we are FINALLY OPENING UP OUR DOORS FOR INDOOR TRAINING AGAIN!!!

✅ NEW Additional Programs:

• Drop-In Classes – 2 LOCATIONS! Various Timing: Reserve Classes
• Every MONDAY – 6:30 pm Weekly HIIT Drop-In Classes begin at our High Performance Studio
• Every WEDNESDAY – 8:15 pm  Weekly Boxing & Conditioning Classes begin at our High Performance Studio
• Every THURSDAY – 5:15 pm Youth Class begin at our Boxing Gym Location
• High Performance Trainer, Maria Gernega has opened her schedule for private training Every Monday 10 am – 5:15 pm More Info
• Registered Massage Therapy: Vanessa Lees has joined Team KBC More Info/Book Now
• Stay tuned for announcements about our Amateur Competitive programs.

We are so excited to bring you tons of new programs! Some with familiar faces and some with ALL NEW COACHES who have recently joined the KBC family👇

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Please see below for very important notes about your session. Do not hesitate to contact us directly with any questions or concerns.

Thank you for your support as we return to training.

PLEASE THOROUGHLY REVEIW:

1. Your Online Screen: Complete Now — Are You 100%? As we return to the enjoyments of life and summer, it’s important to remember that COVID is still very real. If you’re not 100% please DO NOT COME and read Next Steps
2. Parking: We will be using our parking lot for the outdoor training space. (Jutland Location: Please use surrounding lots (front of building), along the fence or far west side of entrance — If you park along the fence, please ensure you’re very close to the fence as trucks need to pass. — Bloor Location: Please always use paid lots)
3. Arrive 5 mins Early (BUT NOT LATE): Prior to your classes and sessions, please ensure you/your child is fully wrapped and ready to rumble. How To Wrap
4. Masks: Masks are optional while working out while physically distanced (2m). Masks must be worn when entering the facility, Members may enter the facility for use of washrooms and hybrid/virtual classes. Please ensure you bring a mask you feel comfortable wearing for short periods in the case that distanced cannot be maintained.
5. Weather Cancellations: In the case of severe weather, we will email clients directly for cancellation, however we are good to go with light showers. Please always check your email prior to class if it’s looking stormy.
6. Outdoor Summer Training Tips: Please ensure you bring water and a hat, the sun has a way of creeping up! Loose clothing can help as well as it will protect your skin from the exposure but let you breath. The article link is an important read as many of us haven’t been overly active outdoors, especially with the heat.

Welcoming Danny Ismail to Team KBC

Posted on July 5, 2021July 8, 2021 by Darshna Kalla

Since the COVID19 pandemic hit last year, Kingsway Boxing Club partnered up with Beaver Boxing, to come to you live through our virtual programming.

The Kingsway Boxing Club has moved to OUTDOOR Training, thanks to the Ontario Reopening process, however, we will continue to come to your living rooms LIVE with some fun and exciting VIRTUAL classes.

Meet our newest VIRTUAL Training Coach, Danny Ismail!

In March of 2020, Danny Ismail was ready to take on his first fight, on just two days’ notice. He trained hard to meet the 150lb weight requirement and was ready to take on his opponent in full blast. Unfortunately, Boxing Ontario had to cancel all events the day before his big fight, due to the COVID 19 pandemic. 

Since then, he has been training very hard and refining his techniques to be ready for his first fight, as soon as the opportunity arises. 

Apart from being an amateur competitor, Danny coaches at the Beaver Boxing Club, alongside Coach John Edwards and Coach Jill Perry. 

As for the summer, he will be an instructor at the Beaver Boxing Summer camp and is looking forward to crushing it in the workouts!  

We cannot wait to welcome him to our KBC Virtual Team!

SUMMER 2021 UPDATE: Kingsway Boxing Club Has Moved Into Step-2!

Posted on July 5, 2021July 5, 2021 by Darshna Kalla

After months of Virtual Classes, we are so happy to have successfully RETURNED TO OUTDOOR TRAINING! But First, A BIG THANK YOU…

Thank you to all of our amazing KBC members, who continue to stick with us throughout such challenging times. Although all sense of ‘normalcy’ seemed distorted, your support, along with the immense hard-work and dedication our coaches demonstrated since the start of the pandemic, has made it possible for us to remain in operation during several months of lockdown and now, we can finally get back to training together, outdoors!

✅ Additional Programs Starting THIS WEEK:

• Every MONDAY – 6:30 pm Weekly HIIT Drop-In Classes begin at our High Performance Studio
• Every WEDNESDAY – 8:15 pm  Weekly Boxing & Conditioning Classes begin at our High Performance Studio
• Every THURSDAY – 5:15 pm Youth Class begin at our Boxing Gym Location
• High Performance Trainer, Maria Gernega has opened her schedule for private training Every Monday 10 am – 5:15 pm More Info
• Registered Massage Therapy: Vanessa Lees has joined Team KBC More Info/Book Now

We are so excited to bring you tons of new programs! Some with familiar faces and some with ALL NEW COACHES who have recently joined the KBC family👇

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Please see below for very important notes about your session. Do not hesitate to contact us directly with any questions or concerns.

Thank you for your support as we return to training.

PLEASE THOROUGHLY REVEIW:

1. Your Online Screen: Complete Now — Are You 100%? As we return to the enjoyments of life and summer, it’s important to remember that COVID is still very real. If you’re not 100% please DO NOT COME and read Next Steps
2. Parking: We will be using our parking lot for the outdoor training space. (Jutland Location: Please use surrounding lots (front of building), along the fence or far west side of entrance — If you park along the fence, please ensure you’re very close to the fence as trucks need to pass. — Bloor Location: Please always use paid lots)
3. Arrive 5 mins Early (BUT NOT LATE): Prior to your classes and sessions, please ensure you/your child is fully wrapped and ready to rumble. How To Wrap
4. Masks: Masks are optional while working out while physically distanced (2m). Masks must be worn when entering the facility, Members may enter the facility for use of washrooms and hybrid/virtual classes. Please ensure you bring a mask you feel comfortable wearing for short periods in the case that distanced cannot be maintained.
5. Weather Cancellations: In the case of severe weather, we will email clients directly for cancellation, however we are good to go with light showers. Please always check your email prior to class if it’s looking stormy.
6. Outdoor Summer Training Tips: Please ensure you bring water and a hat, the sun has a way of creeping up! Loose clothing can help as well as it will protect your skin from the exposure but let you breath. The article link is an important read as many of us haven’t been overly active outdoors, especially with the heat.

Punching Above Our Weight: How We’re Keeping Our Community EXTRA SAFE

Posted on July 5, 2021January 31, 2022 by Darshna Kalla

We have missed training together and are so happy to finally see everyone again! We also acknowledge the prevalent virus and its variants and want to continue fighting for our community as SAFE AS POSSIBLE!

In addition to our Boxing Ontario Sanctioned COVID Protocols, Kingsway Boxing coaches are also RAPID ANTIGEN TESTING before EVERY VISIT on location. Although this is not a mandatory requirement, we are facilitating our team with the additional safety measure to help keep our community safe.

In the following article, we have highlighted some key information for all our members to view prior to their classes, followed by some additional precautions the Kingsway Boxing Club is taking to keep our community safe!

Please see below for very important notes about your session.

Do not hesitate to contact us directly with any questions or concerns. Thank you for your support as we return to training.

⚠️ PLEASE THOROUGHLY REVIEW:

1. COVID PROTOCOLS — Fully Read: KBC COVID Protocols
2. DAILY SCREENING: Complete Now — Are You 100%? As we return to the enjoyments of life and summer, it’s important to remember that COVID is still very real. If you’re not 100% please DO NOT COME and read Next Steps
   • ✅ Vaccine Verification of double vaccination (Ages 12+) or Vaccine Exception — PLEASE ONLY PROVIDE ONCE (records will be kept confidentially on your account) Ontario Has Made COVID-19 Vaccination Policies Mandatory for High-Risk Settings For Participants 12+.

1. PARKING:
   • Jutland Location: Please park in our main parking lot (ensure you park correctly in spots to allow for at least 9 spots to be filled)
     • Overflow: Please use surrounding lots (front of building), along the fence or far west side of entrance — If you park along the fence, please ensure you’re very close to the fence as trucks need to pass.
     • We may be using our parking lot for the outdoor training space, in this case we ask that you use the Overflow areas.
   • Bloor Location: Please use Green P Lots on the North East side of Royal York Rd. and Bloor St. W.
2. ARRIVE 5 MINS EARLY (BUT NOT LATE): Prior to your classes and sessions, please ensure you/your child is fully wrapped and ready to rumble. How To Wrap
   • Jutland Location: On arrival, warmup outside and your coach will greet you outside with next steps.
   • Bloor Location: Please ensure you are lined up, physically distanced to the right of the entrance where your coach will screen you. Late entry will not be granted for classes as the trainer cannot hear the doorbell from outdoors.
3. MASKS: Masks are optional while working out while physically distanced (2m). Masks must be worn when entering the facility, Members may enter the facility for use of washrooms and hybrid/virtual classes. Please ensure you bring a mask you feel comfortable wearing for short periods in the case that distanced cannot be maintained.
   • Fight Team: Members of the fight team must follow the same protocols listed above unless engaged in Fight Team Training. Fight Team will be require a rapid test prior to engaging in close contact activity (to be supplied by Kingsway Boxing Club staff)
4. WEATHER CANCELLATIONS: For outdoor programs, in the case of severe weather, we will email clients directly for cancellation, however we are good to go with light showers. Please always check your email prior to class if it’s looking stormy.
5. NO SPECTATORS: Due to COVID Restrictions and capacity limits, spectators are not allowed to remain on location for the duration of the session (this includes parking area while outdoor classes are in session).
6. Outdoor Summer Training Tips: Please ensure you bring water and a hat, the sun has a way of creeping up! Loose clothing can help as well as it will protect your skin from the exposure but let you breath. The article link is an important read as many of us haven’t been overly active outdoors, especially with the heat.

CLIENT CORESPONDENCE ARCHIVE

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Monday Jan. 31 2022 | 12 pm EST.

Happy Monday and Welcome Back Boxers 🥊 
Please see very important updates below:

1. NO SPECTATORS (No Exceptions): Due to capacity limits we are unable to accommodate any parents/family members inside the gym. 
   • Classes: Coaches will walk the kids to you following class.
   • Private Training: We ask that you remain in your car after walking your children in and return to collect your children at the end of their session. 
2. PARK IN KBC LOT (Jutland): Due to large collections of snow in the laneway, we ask that you park in our Kingsway Boxing parking spots available. Please park considerately (9 spots should be possible in our lot). 
   • Overflow: In the case that there are no spots left, please use the front of the building. There are a small number of spots available along the fence, however please ensure there’s room for trucks to pass through. Our landlord has mentioned that he may have to tow cars if they block the rear tenants. I’m so sorry for the inconvenience. 
3. FULL LIST OF PROTOCOLS: Read KBC COVID Protocols

We very much look forward to seeing you all back again! Remember to only attend on location if you and your family members are 100%. Do not hesitate to contact me back personally with any questions or concerns. Thank you for your support as we continue on this roller coaster!
In The Meantime, Keep Your Hands Up… And Clean! 👊

Best Regards,

Jennifer Huggins

Kingsway Boxing Club

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Introducing Kingsway Boxing Club’s newest Youth Coach, Kelly Korkola

Posted on June 24, 2021June 25, 2021 by Darshna Kalla

The Kingsway Boxing Club Team is made up of remarkable coaches and personal trainers, who not only work hard to bring you top-quality training, but have also worked throughout the pandemic to bring VIRTUAL training to the comfort of your homes.

As Kingsway Boxing Club gradually returns to in-person operations, we would like to introduce you to our newest KBC Team member, Youth Coach, Kelly Korkola.

Born and raised in Toronto, Canada, Kelly Korkola became a competitive boxer in 1986 at the age of 13 where he quickly became engrossed in the sport.

At the age of 14, because of his success in the ring, he was inducted into the Canadian Boxing Hall of Fame. 

Kelly started coaching in 1991 where he shared his skills, techniques and passion for boxing as well as other life skills needed for success in the ring. He continues to coach with passion and commitment to help athletes achieve their goals.

In 2018, Kelly made what seemed to be a natural next step in his boxing career, he started refereeing and judging competitions where he continues to hone his skills in the ring from a different perspective to help athletes and Boxing Ontario prepare to compete around the world.

Currently, Kelly volunteers his free time with MJKO (Mentoring Junior Kids Organization) Boxing Gym. It is here that he shares his spare time to help kids living in a priority neighbourhood learn about the art and sport of boxing, as well as offering mentorship and guidance to youth who need a positive role model in their lives.

Kelly is excited to join the Kingsway Boxing Team to bring new and exciting classes to our Youth Boxing Programs.

Our Kids 7+, Co-Ed Youth and Girls Youth classes are run by Boxing Ontario, Nationally Certified Coaches. Participants can expect to learn the technical movement and mechanics of boxing, along with being challenged physically in a whole new way. The classes offered at Kingsway Boxing are suitable for all fitness levels!

We’ve had incredible success with our kids and youth programs for over 15 years, proving to be one of our most popular programs. We look forward to welcoming our boxers back year after year and opening the doors to others looking to share in the experience.

Meet High Performance Instructor & Personal Trainer, Jo-Anne Sheffield

Posted on June 22, 2021June 24, 2021 by Darshna Kalla

Are you ready to be held accountable and strive to reach your fitness goals?

If you’re willing to break a sweat while challenging yourself to reach new limits, then you’re ready to sign up with High Performance Trainer, Jo-Anne Sheffield!

The Kingsway Boxing team is made up of some of the industries top coaches and personal trainers. As we return to operation, we would like to take this opportunity to re-introduce you to one of our most amazing High Performance Trainers, Jo-Anne Sheffield.

Jo-Anne is a Certified Personal Trainer and Group Fitness Instructor who brings a commitment to health and fitness, combined with enthusiasm and experience to create fun, high energy and athletic classes. An avid runner and marathoner Jo-Anne believes cross training is an important part of developing overall fitness and her classes are designed to strengthen muscles, maintain a strong core, increase cardiovascular output and promote flexibility.

Since the COVID19 pandemic hit last year, Jo-Anne never missed a beat. Through our virtual programming, she helped keep our family moving forward through some of the toughest months we all faced.

However, you can now join Jo-Anne ON LOCATION through her various class and enrolment options listed below.

Start Training with Jo-Anne TODAY! 👇

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Jo-Anne Sheffield continues to motivate the community despite suffering an injury last month. She was recently diagnosed with Baker’s Cyst and wanted to educate the community to ensure it can be identified and treated as early on as possible. Read Full Article Now

There’s More to Knee-Pain Than You Know…

Posted on June 21, 2021June 21, 2021 by Darshna Kalla

Kingsway Boxing Club’s High Performance Trainer, Jo-Anne Sheffield, was diagnosed with Baker’s Cyst and wants to help educate the community about it so that it can be identified and TREATED early.

Baker’s Cyst are extremely common, however they frequently go undiagnosed and mistreated.

As you know the pain behind my knee was not getting any better and I had originally been told it was: hamstring, sciatic nerve, ITB syndrome, meniscus tear but never Baker’s Cyst.

~ Jo-Anne Sheffield

What is a Baker’s Cyst?

A Baker cyst is a fluid-filled sac that forms behind the knee. It’s also known as a popliteal cyst or popliteal synovial cyst.

The knee joint is filled with a special fluid (synovial fluid) that cushions the joint. A Baker cyst forms when an injury or disease causes extra synovial fluid to leak into the extra space behind the knee.

How to Diagnose

Be sure to get regular medical exams, stay informed about your medical history and talk to your doctor as soon as possible, when experiencing the following symptoms:

• Swelling behind your knee, and sometimes in your leg
• Knee pain
• Stiffness and inability to fully bend/stretch the knee

Coach Jo-Anne Sheffield was, luckily, diagnosed right away.

“My friend who is a triathlete coach diagnosed it right away last week when I reached out to her for help. That’s when I called my doctor and asked her for imaging.”

You can see the cyst on an ultrasound and most people can get an ultrasound within a week.

Other methods of diagnosis include:

• An X-ray, to get more information about the bones of the joint
• An MRI, if the diagnosis is still unclear after ultrasound

Cures?

• If there are no symptoms or it has been diagnosed early on, it will go away on its own
• With symptoms, the treatment could depend on the specific symptom. For example, physical therapy would help with osteoarthritis.
• Over-the-counter pain killers
• If severe, surgery to remove the cyst

Update on Jo-Anne

After the initial pain, I am now walking up and down stairs and without crutches. I’ll attempt a slow walk outside and take it slow for this next phase. The best thing that has come out of this week is the nagging pain is gone now that the cyst has ruptured. I just have a slight pain on the lateral side when I bend it.

Links to Read More on Baker’s Cyst

Canadian Trail Running Magazine

Mayo Clinic Definition and Treatment

Cedar Sinai Definition and Treatment

Dr. Jen Frabino – Physio has some good exercises to get rid of Baker’s Cyst

INTRODUCING THE NEWEST MEMBER OF TEAM KBC: COACH MARIA GERNEGA

Posted on June 18, 2021February 7, 2022 by Darshna Kalla

Maria Gernega is our newest Coach at the Kingsway Boxing Club.

She has a remarkable resume under her belt, including Boxing and HIIT Coach, Mat Pillates and Yoga Teacher 🧘‍♀️

She is a Certified Personal Trainer under The National Academy of Sports Medicine

Rain or shine you’ll be put through drills and skills to keep you moving! Maria’s movement classes will light up your mind and heart, get you strong and agile, and inspire you with rhythm + music 🎼

Since the COVID19 pandemic hit last year, Kingsway Boxing Club partnered up with Beaver Boxing, to come to you live through our virtual programming.

However, you can NOW JOIN US ON LOCATION throughout various class and enrolment options as KINGSWAY BOXING CLUB HAS MOVED INTO STEP 1 OF THE REOPENING PROCESS.

We are so excited to bring you tons of new programs! Some with familiar faces and some with ALL NEW COACHES who have recently joined the KBC family👇

Coach Maria Gernega previously coached at 9- Round and F45 and will now be joining the Kingsway Boxing Club, where she will be teaching all kinds of movement classes (featuring some awesome tunes💃)

P.S. She is also very artistic 🎨 and does illustrations on the side (yes, you can ask her artsy questions too😅)

GET STARTED WITH MARIA TODAY…

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*Currently not in session

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“Spicy, music-driven and invigorating for the mind and body”

~45 minute classes, filled with intense training, leaving you empowered and energized!

~Come join Maria’s PUNCHIIT! classes, outside the High Performance Studio on Bloor St. W – Tuesdays @ 5:30PM

☑️ Interval training breaks up a set amount of exercises into small segments with recovery intervals in between to enhance the accomplishment of each exercise. This type of training maximizes calorie burn and improves overall performance.

☑️ HIIT Conditioning incorporates interval training, functional fitness, strength training, and stretching and is suitable for all fitness levels.

*Currently not in session

SEE WHAT VIRTUAL TRAINING IS ALL ABOUT… TRY OUT 2 OF OUR FAVOURITE CLASSES!

Posted on June 16, 2021January 7, 2022 by Darshna Kalla

In March 2020 when the COVID19 protocols hit, preventing us from training together inside the ring, we wanted to do something to ensure that everyone is able to train/exercise without any restrictions. The Kingsway Boxing Club partnered up with Beaver Boxing and, more recently, Stockyards Fitness, to offer a plethora of different fun and exciting VIRTUAL CLASSES year-long so that you can stay active, while challenging yourself to reach new limits. 

*Read more about the collaboration between Kingsway Boxing, Beaver Boxing and Stockyards Fitness, here.

Total Body Conditioning, Yoga Classes, Full Body Workouts and Boxing of course; we’ve got it all and we are happy to bring it right into your living room, no matter where in the world you are!

TRY A COUPLE OF OUR FAVOURITE VIRTUAL CLASSES ⬇️

👇WHAT SETS US APART👇

~ We offer a wide range of Boxing and Training classes, catered to various groups, for example Teens aged 13-17, girls-only, mature adults, Yoga, High Intensity Training and the list goes on.

~ We got you! Looking for an intense workout? We got you covered with our Full-Body Workout sessions. Looking for meditation classes? We have Yoga Classes for you. Looking for some workout motivation at 6:30 am before catching that train to work? We got early morning classes for you!

~ Features and Blogs! We’re doing our part in staying up-to-date with the latest technology, daily updated social media pages with fellow member features and shout-outs and weekly blogs catered to YOU!

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🌟 BONUS: After the Virtual Classes, you can ask our Coaches any questions you may have about boxing or other fitness challenges you may be facing.

ON – DEMAND LIBRARY ▶️

We also offer digital ON-DEMAND library access with all class recordings, in case you want to revisit some techniques or are unable to attend the virtual classes on time.

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After months of Virtual Training, we would like to finally announce that KINGSWAY BOXING CLUB HAS MOVED INTO STEP 1, OFFERING OUTDOOR CLASSES AGAIN!!! We will continue to come to you live through our virtual programming, however you can now join us on location throughout various class and enrolment options!

BEAT THE HEAT: HOW TO TRAIN OUTDOORS IN SUMMER

Posted on June 10, 2021 by Darshna Kalla

With rising temperatures, it is extremely important to listen to your body and train accordingly!

Finding the motivation to train/workout in the heat can be difficult.

You can also be left with questions like, how long should I train for, how can I ensure I don’t pass out or what exercises will be the most beneficial?

This article will address all your questions as well as provide tips on how to be equipped for training in the summer! 👇

👊 Researchers from the University of Oregon tracked the performance of 12 cyclists (10 male, two female) over a 10-day training period (with two days off in the middle) in 100-degree heat. Another control group did the exact same experiment, at a 55 degree temperature. Both groups worked in 30% humidity.

Researchers discovered that the cyclists who worked through the heat improved their performance by 7% while the group in the 55 degree temperature did not show any improvement. 

👊Sustained endurance training in the heat can help you perform better in cool weather.

Exercising in the heat requires blood flow to the muscles and in order to cool down, it is required that blood flows to your skin. This could be understood as a competition between the muscles and the skin for blood flow. Due to this competition, however, your body does not have enough blood to circulate everywhere SO it creates more plasma. This improves performance in cooler environments later on because the increase in blood volume increases the oxygen capacity of the blood.

All exercises are acceptable and even, encouraged. But, in rising temperatures, it is important to not go overboard and remain patient with your fitness goals.

While we do not boast one form of training over the other, if you are new to training outdoors in the summer, or want to learn how to build endurance, we are here to help👇

Nedra Lopez, co-owner of the PE Club, has suggested that high intensity interval training (HIIT) is very effective during summer months. “In these quick-burst workouts, you can achieve maximum burn in a shorter amount of time—plus avoid too much sun exposure” (Emily Abbate, 2017). The takeaway here is that you want to eliminate the no pain, no gain mentality and ease your way into a healthy training style on which you can gradually build on, over time.

💦 HYDRATE: Chances of dehydration increase significantly in the summer, which can lead to fatigue, tiredness, headaches and tons of other unpleasant things, which is why IT IS IMPORTANT TO DRINK WATER! ~Consume 16 to 24 ounces of water a few hours before exercise and 4 to 6 ounces of water every 15 to 20 minutes during your workout~

👀 Check out our article on How To Stay Hydrated During Workouts

🎽 WEAR BREATHABLE CLOTHES: this will decrease the barrier for sweat evaporation resulting in faster cooling of the body

💧COOLING TOWEL: Keep a small towel with you when working out in the summer. During your breaks, wet the towel and place it around your neck and wrists in order to cool yourself down.

☀️BE AWARE OF HUMIDITY: Dr. Cedric Bryant, a fitness expert for the American Council on Exercise, suggests that on heavily humid days, try not to train outdoors for long periods of time. Sweat evaporates off the surface of our skin and cools the body, however, “you don’t experience as much of an evaporation-cooling effect in humidity because the environment is already pretty saturated with fluid.”

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[KBC UPDATE] Good News… We’re BACK!!!

Posted on June 8, 2021June 9, 2021 by Darshna Kalla

Dear KBC Family and Friends,

After months of Virtual Training, we would like to finally announce that, as of Friday June 11, 2021, KINGSWAY BOXING CLUB IS MOVING INTO STEP 1 AND STARTING OUTDOOR CLASSES AGAIN!!! We will continue to come to you live through our virtual programming, however you can now join us on location throughout various class and enrolment options!

📅 Programs Coming Your Way Summer 2021:

• Drop-In Boxing Classes (Adult, Youth and Kids) | Various Timings Book Now
• Muscle + Run | Instructor: Jo-Anne | More Info
• Outdoor Bootcamp | Instructor: Jo-Anne | More Info
• PUNCHIIT | Instructor: Maria Gernega | More Info
• Power4Teens: Instructor: Shyanne McPherson | More Info

🥊 Additional/Upcoming Program Updates:

At the Kingsway Boxing Club, we believe in providing each client with high-quality training, suited to their needs. As we move into Step 1 of the reopening process, we appreciate your patience as we carefully add classes to the new OUTDOOR Training format. All new programs will will be announced through our Private KBC WhatsApp Group and our Class Calendar.

⚠️ [ACTION REQUIRED] BEFORE YOU RETURN TO TRAINING

In preparation to return to any KBC on location programming, please ensure you’ve renewed your 2021 Boxing Ontario License and reviewed all KBC COVID Protocols.

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Our Ongoing Virtual Initiatives

In partnership with Beaver Boxing in Ottawa, Kingsway Boxing offers a wide plethora of highly interactive, fun and challenging VIRTUAL CLASSES so that you can stay in shape before we can all train together inside the ring again.

Since January 2021, Kingsway Boxing and Beaver Boxing have successfully partnered up as a fully-operational virtual boxing club!

This was the first time members of both gyms could benefit from the sport in an online format. Both Kingsway and Beaver Boxing Clubs have been staples in the Boxing Ontario family, with Beaver Boxing being one of the longest-standing clubs in Canada!

As Kingsway Boxing Club moves to Step 1 and starts offering OUTDOOR Classes from June 11, we will continue classes in the Virtual Format due to limit of class sizes. The ON-DEMAND Library will continue to support our clients refining their techniques and revisiting training sessions at their convenience.

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Check out our top 3 options for newcomers, including:

🥊 1 Week of Unlimited Virtual Classes

🥊 5 Class Starter Package

🥊 3 TKO Private Training Package

GET STARTED TODAY WITH OUR NEWEST SUMMER PROGRAM PUNCHIIT 💥 🥊

Posted on June 7, 2021September 8, 2021 by Darshna Kalla

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This newly added program is brought to you by Fitness Guru and HIIT Coach Maria Gernega at our High Performance Studios (3046 Bloor Street West).

Maria’s movement classes will light up your mind and heart, get you strong and agile, and inspire you with rhythm+music! Maria is a boxing, HIIT, mat pilates and yoga teacher (also an illustrator on the side). Expect to work hard from start to finish in her sessions and leave feeling energized + empowered! 

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⚠️ LEGISLATIVE PROTOCOLS IN EFFECT: This program will be shifting to an outdoor format effective immediately. Please refer to the information provided by your instructor. Thank you for your patience and support!

PROGRAM DATES AND INFORMATION

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PLEASE READ COVID PROTOCOLS

Here are a few things you should know before we get started:

COVID-19 PROTOCOLS

• Line up outside KBC High Performance Studio along Bloor St. Spaces indicated on the sidewalk. Arrive no earlier than 5 minutes before the session starts.
• Wear a mask when we first meet at KBC High Performance Studio. You may take it off once you’ve been placed in your workout section and you begin your physical activity.
• You will be required to sanitize your hands upon location entry before we start the session.
• Maintain your 6’ separation when training unless you are with the same family or bubble group. Keep your masks handy in case you need to move outside of your allotted space or use the washroom facilities.
• If you cannot make the session, please give a minimum of 24 hours’ notice in advance. This is important for contact tracing.
• Please read full protocols: KBC COVID Protocols.

WHAT TO BRING

•  Account Login: Ensure your information is updated so we can communicate any updates
• Come dressed and ready to train, including your workout shoes. Change rooms are off limits due to COVID Protocols. If it’s a rainy day outside, please ensure you wipe your feet throughly
• Bring a full water bottle
• Avoid bringing large bags. But we know you may be coming from school, so we will have cubbies!

WHAT TO EXPECT IN CLASS

Let’s shake off the day with some boxing infused HIIT-style work. These classes will be 45mins long, spicy, music driven and invigorating for the mind+body.

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[ARCHIVE] ALREADY REGISTERED? KEEP UPDATED WITH CORRESPONDENCE BELOW:

Age Is Only A Number… Especially For Boxers!

Posted on May 27, 2021May 27, 2021 by Darshna Kalla

Getting older something we must all face. But, that does not have to be a bad thing.

Through the active choices we make, our golden years can be the best time for new hobbies and great life adventures, rather than a physically challenging time where we find ourselves trying to go up the stairs without back-pain.

Whether we chose to part-take or not, we are all familiar with the health benefits that come with sports and exercising, such as quality sleep, improved heart-rate, controlled blood pressure and a positively boosted mood.

However, as we get older, the need to engage in exercise becomes higher but the energy and determination drops lower.

Why it is important to actively make an effort to become more active as we grow older?

With an emphasis on Boxing, this is exactly what we will be looking at throughout this article!

🥊 Boxing is an aerobic workout. The term ‘aerobic’ means with oxygen. What this means is that boxing provides cardiovascular conditioning, which is beneficial for an increased and healthy heart-rate along with supplying the muscles with oxygen, to help them move and burn fuel.

🥊 Boxing is also a mentally challenging sport, which requires precision, practice, rhythm and coordination. By working on precise movements, acknowledging strengths and vulnerabilities and practicing, people who engage in boxing develop better mental health, a positive and affirmative attitude and stronger motor skills.

Boxing is an aerobic workout and a form of strength training. By engaging in boxing, you are able to engage in both styles of training and make the most of your workout, maximizing health benefits.

In a study conducted to assess the feasibility and effectiveness of a 12-week boxing training (HIIT) intervention compared with an equivalent dose of brisk walking (MICT) in older adults, with abdominal obesity, it was concluded that the boxing group significantly improved body fat percentage, systolic blood pressure, augmentation index and physical functioning, over time (BMC Sports Sci Med Rehabil, 2015).

Ellen Billet of Nottingham Trent University studied the levels of phenylethylamine (a chemical found in chocolate) in 20 young men before and after exercising on a treadmill at 70 percent maximum heart-rate capacity. The men were asked to rate the exercise level they felt, and then were tested for this chemical. The level had risen around 77 percent.

Phenylethylamine is known to boost moods as fast as amphetamines without the side effects, or creating a tolerance to the chemical.

Although elderly folk might not be able to replicate such workout routine, it is important to acknowledge the 77% boosted level of phenylethylamine and critically think about how, despite a shorter and less intense workout, the elderly will feel some capacity of boosted phenylethylamine, resulting in a happier and healthier lifestyle.

In closing, boxing comes from overcoming adversity and resistance. It takes courage to embrace your vulnerabilities and step into the ring, having confidence on your strengths and facing an opponent. Most importantly, it takes dedication. As a twenty year old, your dedication might be to become a renown national boxer or bring home medals or elevate your mental and physical health in order to keep up with social and academic life. As an elderly, your dedication should be to lead a healthy life, where going up the stairs or opening a jar are not considered challenges.

Here, at Kingsway Boxing Club, we believe in the importance of physical training – catered to all age groups. Some of our Old-age accomodations include:

~ Fusion Fitness and Boxing Classes for Mature Adults

~ Master Class for competitive boxers (Ages 40+)

~ NO AGE LIMIT! We welcome all!

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Want a Healthier, Happier Lifestyle? Start a Routine TODAY!

Posted on May 10, 2021 by Darshna Kalla

“Start a routine and watch your life change”. We hear this (or some version of this) phrase so often yet, many of us struggle to maintain, or even begin, a routine. 

Some people enjoy having their day planned out; going on that 30 minute walk every evening at 5PM brings a sense of structure and joy to their lives. Others simply shudder at the thought of structure and routine. While it is completely understandable that not everyone’s views align when it comes to having a routine, it is important to understand the health benefits that accompany a daily routine and why, now, more than ever – with the COVID19 restrictions and lockdown – it is crucial to have some form of routine to follow.  

Rachel Goldman, PHD Psychologist at the Weill Cornell Medicine Centre in New York, states, “when people don’t have a routine or structure to their day it can cause increased stress and anxiety, as well as overwhelming feelings, lack of concentration and focus” (2020).  

Establishing a routine can help with: 

• Better stress levels, leading to improved mental health
• Better sleep, leading to more productivity, sharpness and energy and,
• Better health, which can be achieved by some extra planning and discipline

In a study conducted by N. Davies, M. Crowe and L. Whitehead (all PHDs), to examine how establishing routines could help cope with loneliness, it was concluded that “new routines were important for structuring time, connecting with others and having a new sense of purpose.” (536)

During the study, one of the participants said how after losing his partner, his family would push him to go to social clubs and make new connections. After a lot of nudging, he finally decided to go, as a way to shut his family up but ended up finding a new community there. Going to the club became a part of his routine and helped him overcome the loneliness and sense of lost purpose he experienced after losing his partner. It became a way for him to take back control of his life and more times than often, that is what we all need.  

Establishing new routines often require courage and are often challenging. 

Perhaps you are someone who does not mind having no structure in your day. You are able to aimlessly sit on your couch for hours. Sooner or later, the question of for how long? will take over and you might find yourself lost. 

A routine does not have to be extensively mapped out and occupy the whole day; it could be a simple task you choose to do once, everyday, such as making your bed right after brushing your teeth. When times of uncertainty arise, even simple tasks can help by restoring a sense of control in your life. 

Along with the COVID19 virus, the year 2020 brought lots of stress and uncertainty; uncertainties of who could catch the virus, who would be more vulnerable, how parents would be able to work from home, how it might impact children’s education and the list goes on. There were several things that stood outside of our control, some of which remain even a year later. 

Perhaps establishing new routines during such times of uncertainty and chaos might seem difficult, however, it is also the most crucial. 

You might think we cannot just go to social clubs, as part of our daily routine, to cope with this pandemic and you are right! Unlike the participant in the study, who was able to cope with loneliness by going to social clubs, we are currently faced with an external barrier: COVID19 However, that should not stop us from trying. 

If not a social club where you can make new friends, maybe going on a 30 minute walk in the evening, followed by a zoom call with a friend could be your new normal routine, for now. Maybe a Netflix Watch Party every Friday night, with a group of friends could be a part of your routine. Trying to cook a new dish once a week? Learning a new language? Reading for an hour a day?

With so much out of our control, it is important we make the active decision to establish a routine and control what we can. 

Sources:

Cherry. K. (2020). The Importance of Maintaining Structure and Routine During Stressful Times. https://www.verywellmind.com/the-importance-of-keeping-a-routine-during-stressful-times-4802638 

Davies, N., Crowe, M., & Whitehead, L. (2016). Establishing routines to cope with the loneliness associated with widowhood: a narrative analysis. Journal of psychiatric and mental health nursing, 23(8), 532-539.

Northwestern Medicine. (2021) https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine  

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Check out our top 3 options for newcomers, including:

🥊 1 Week of Unlimited Virtual Classes

🥊 5-Class Starter Package

🥊 3 TKO Private Training PackageGET STARTED TODAY!