Introducing our newest program brought to you by High Performance Specialist Shauneen Ryan!
These pilates classes are conducted at our fully-renovated High Performance Studios, incorporating strengthening, stability and mobility through Pilates!
✅ This ALL LEVEL mat class will have specific exercises to help you gain control, strength, stability and mobility in your body.
✅ Each week we build on our repertoire and challenge our body and mind, gaining a new found awareness of how these slow, methodical, sequences can leave you feeling stronger and moving better.
✅ Shauneen earned her Mat Pilates Certification from the esteemed Body Harmonics Teacher Training Program right here in Toronto! Having worked through various injuries herself over the years, Shauneen is always compelled to seek out what can help her clients move better, feel better and embrace the journey of Pilates movement as she has for so many years.
Every Sunday: 10:00 am – 11:00 am Course Duration: 6 Week Program | Dates TBA | No Class May 21 Location: High-Performance Studios | 3046 Bloor St. W. Program Cost: $180.00 Regular Cost | Early Bird Rate: $165.00 — Must Register 2 weeks prior to the course start date to be eligible for Early Bird Rates.
[WINTER 2023] Program Start Date: Sunday January 22, 2023
Every Sunday: 10:00 am – 11:00 am Course Duration: 6 Week Program | Jan. 22 – Mar.5 , 2023 | No class Family Day Weekend Feb. 19, 2023 Location: High-Performance Studios | 3046 Bloor St. W. Program Cost: $180.00 Regular Cost | Early Bird Rate: $165.00 — Must Register 2 weeks prior to the course start date to be eligible for Early Bird Rates.
Program Already In Session? Please Contact Us for prorated options if this program is already in session.
MEET PILATES SPECIALIST SHAUNEEN RYAN
Shauneen began her dance training at the age of four in classical Royal Academy Ballet. Dance was her passion and main form of fitness throughout her adolescence. Into adulthood, dance inspired fitness classes became her obsession to keep fit as she began her career path in and industry which she continues to embrace today as a tenured educator and lecturer.
Pilates found her in 2000, and she felt like she had come home. After over two decades of taking part in several different modalities of Pilates, she decided she wanted to share what she learned from all those years of practice.
In 2019, Shauneen earned her Mat Pilates Certification from the esteemed Body Harmonics Teacher Training Program right here in Toronto. Having worked through various injuries herself over the years, Shauneen is always compelled to seek out what can help her clients move better, feel better and embrace the journey of Pilates movement as she has for so many years.
ALREADY REGISTERED? KEEP UPDATED WITH CORRESPONDENCE BELOW:
Here are a few things you should know before we get started:
COVID-19 PROTOCOLS
Please line up outside KBC High Performance Studios along Bloor St. Spaces are indicated on the sidewalk. Arrive no earlier than 5 minutes before the session starts.
Hand sanitizer will be available upon arrival.
Masks: We still highly recommend the use of masks for close contact, but this is NOT MANDATORY for any programs or clients.
Testing & 100% Health: All coaches are testing daily. All coaches and clients must be in 100% health to attend.
If you cannot make the session, please notify us a minimum 24 hours in advance. This is important for contact tracing.
WHAT TO BRING
Bring basic workout clothing and indoor shoes
Towel and water bottle
Pilates or Yoga Mat
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
Good Afternoon, Hope your weekend is going well, and you are looking forward to tomorrow’s session as much as I am! We will begin at 🔔10am and I will be locking the door so do your best to make it on time or even come early so we can have a wee chat before we dive into some movement together. If you have a yoga or pilates mat please bring it with you, if you happen not to have one I have extra. Pilates is done either 👣barefoot or with socks(I prefer the socks with grips on the bottoms to help with static positions). I suggest bringing your water with you just in case you need it throughout the class. Feel free to hang your coat on the hooks on the wall when you walk in the door and kindly remove footwear at the same spot. There are shoe/boot trays out for you to use, this leaves our movement space free of clutter and dirt.
Looking forward to moving with you tomorrow!🙏
Shauneen
November 8, 2022
Good Afternoon,
Hope your week is going well! I am very much looking forward to this Sunday’s Class with you. This is the last class of this program for 2022. The schedule for 2023 is already online for registration👍
Gentle reminder… this Saturday November 6th the clocks go back one hour.
Sleep well and see you Sunday!
September 29, 2022
Big thank you all for your speedy responses to the Thanksgiving Sunday session. And for those of you that have stated you are flexible it is much appreciated. We will be cancelling that Thanksgiving October 9th session and adding a session as discussed at the end, on November 6th. In the meantime if you are unable to join any of the remaining sessions Jen has offered to reach out to her if you choose to be added to the yoga classes being offered at the studio.
Enjoy this beautiful weather🌞 See you on the mat🙌 Shauneen
September 24, 2022
Hope you are enjoying this beautiful weather today. Sunday September 25th will be the first of the six session program and I am so looking forward to have the opportunity to work with you.
We will begin at 10am, the door will be locked once we commence. You are welcome to wear socks or bare feet (I like the socks with the grippy bottoms as it helps). If and have a yoga or pilates mat please bring it (I will have a few available for those who don’t) along with your water bottle.
When you arrive if you could kindly remove your footwear and jackets at the door before walking onto the studio floor that would be greatly appreciated.
See you tomorrow! Shauneen
May 02/2022
Good morning KBC Fam🌞
I’m so exited to move with you!
This class is geared towards specific exercises to help you gain control, strength, stability and mobility in your body.
I wanted to let you know that I have found it helpful to optimize alignment or engagement of an exercise, for many of my clients to use touch for some tactile feedback.
Of course, only with your permission! If for any reason you are uncomfortable with this type of interaction, please do not hesitate to let me know prior to class (inform by email or in person).
Kingsway Boxing is honoured to welcome photojournalist, Acha Patandjila, who will be spending the next few months with KBC documenting the journey of our youth boxing team as they prepare for competition.
Acha Patandjila is a writer, photographer, videographer, and upcoming Humber College Graduand in the Media Communications program.
She has been given the opportunity to document the journey of the youth boxing team as they take the next step into competition. The project will show a different perspective of boxing and who boxers are; in other words, it is to show that there is much more beyond the gloves, the rings and the jabs, there are people, young people; motivated, diligent, hardworking and ready to rumble. The project is themed around community, bravery and the process of unleashing one’s inner self.
Life is a journey, for some, it’s long, for others it’s short and for me, it’s been about wandering. Born in South Africa, raised in Uganda, lived in Rwanda, originally from the Democratic Republic of Congo, and guess who’s in Toronto? Me! My name is Acha, I’m a roaming storm, I hear, but I am not here to talk about myself, my role is to take you down this new journey to greatness by the Kingsway Boxing Club juniors and you are going to have one bumpy, fun ride!
~ Acha Patandjila
⚠️ Are you interested in joining our Youth Competitive Team? Learn more about next steps and what it takes to become a competitive boxer: Youth Talent ID & Team Tryouts
Nov. 23, 2022 | A Champion’s Mind — Fourth In A Series
If lionhearted was a person, the face would be that of 12-year-old, Neyen Pitawanakwat. From fearing being hit, bruised eyes and bigger competitors, Neyen evolves as courage itself, never allowing anything to knock down his spirits.
Neyen started at Kingsway Boxing Centre in October 2021, and right before the tournament he felt more than ready to unleash his formidable boxing skills since it is something he wants to do “forever, after everything”.
I asked Neyen a few questions about who inspires him and this is what he had to say:
“My dad inspires me. When I was younger, I was getting bullied a lot because of my hair and because I’m native, and he would help me improve on defending myself. He told me ‘You don’t have to do it’ and I told him ‘But I want to do it’. It’s something that connects me and my dad. He wasn’t a boxer, but he would do little fights.”
I admired the relationship Neyen had with his father and acknowledged the advantage of the presence of a father figure in one’s life and how boxing yet again proves not to be an instrument of anger, but rather a vital staircase to connecting individuals. When you think about it people gather from all over the world to watch just one boxing match. Listening to Neyen, I was taken back home to Kampala, Uganda. I smell the fried fish stalls along the roadside, smile at the crowds of children squeezing together to watch a small TV at a convenience store, and hear the sounds of taxi drivers yelling. Uganda is a great place and I was able to relive it through Neyen.
Relationships are the core of a community especially that of an immediate family. Neyen’s father is not the only one he speaks in awe of, he says:
“My mom motivates me more because she never wants to see me fail. If I’m working out and I’m getting too tired, taking long breaks my mom tells me to get back up, ‘doesn’t have to be fast but it needs to be strong, doesn’t need to be strong but it needs to be fast.’ She says ‘This is what you trained for; this is what you want. I know this is hard, but I don’t want to see you fail neither do you, do you want this?’ and I say ‘Yeah!’”
“My sister and her husband, who’s a boxer, help with some jabs and more power . . . I feel like my sister is also like my mom except that she’s more funny with it. My nephew and my niece too they’ll be like ‘Come on man you’ve got this you’ve got this!’. I just think of my family and who’s there with me, in the ring cheering me on. I feel like that just gets me to keep going and that’s just all I need. My family is the number one thing. By the end of the day if you’re sitting alone in a dark room who do you want right beside you? Do you want money? Do you want fame? Do you want people you don’t even know? Or do you want your family which actually loves you and cares about you. I choose family over everything.”
At 6 years old Neyen was bullied, and decided to pick up boxing to defend himself but as time went by he began to realize boxing was all about respect. “I like boxing because it’s in the ring, its better because you have respect in the ring. If you’re angry all you’re doing is just trying to hurt the person you’re not focused on your jabs. They didn’t do anything, they’re normal, they’re on your team and if they’re not on your team, they didn’t do anything. And even if they do say anything, I don’t care, because all I have is respect for you.” Neyen says.
His cultural background has contributed a great lot to Neyen’s free-spirited nature and character. His character is seen when he explains, “As a native with long hair I get called a girl a lot and people tend to say, ‘you don’t deserve this hair’. I like my hair, it’s like a power on my head. It’s awesome to be native, there’s a lot of things we do with our culture like singing and dancing. I’m also Latino, I love both my cultures. One thing I hate is when people say I’m a girl, yet I’m a guy.”
Neyens’ advice to you and I is:
“Never give up, don’t say tomorrow, say today. There’s no tomorrow, there’s today, put in the work, effort, sweat and heart. When you enter that door, there’s no tomorrow, there’s today.”
Neyen Pitawanakwat
May 02, 2022 | COMMITMENT: WHERE DOES IT GET YOU? — Third In A Series
Diego goes to the gym and practices five times a week! A very African (Nigerian) expression would be, “Nawa o!”, an expression of awe and wonder translated to, “Okay wow”.
Commitment, to me, is the hardest task in life, it involves finding contrast in consistency and growing from it. Boring? Possibly, if you’re without vision – but it is that commitment that Diego brings to the ring.
He is like a wild beast in the ring, one of the first boxers I met. He does not need to say much, for his boxing shouts louder. Surprisingly he has only been boxing at Kingsway Boxing Club for about seven months! I kid you not, you can do something for your whole life, but if you lack the zeal to wake up every day and chase that goal, you can call it null and void. The boxers’ commitment alone doesn’t make them a magnificent boxer, it’s the supporters and society’s daily dedication to the person and the cause. We have talked about this in the previous posts and referred to it as Ubuntu, (if you have not read it before, scroll down a bit, you will find it there.)
“In every sport, I always thought I could do everything I wanted so I put my mind on boxing,” Diego says. “If you are playing basketball, you have four other teammates to rely on but if you’re boxing you hold yourself accountable.” How many times in your life do you do something and quit halfway because you feel like it is not bearing fruit? I myself have a few articles only half-written, waiting for me on my desktop. The disciplines of dedication and commitment to boxing are those we can apply to our own lives.
“If your dreams don’t scare you, they aren’t big enough.”
Mohammed Ali
“If your dreams don’t scare you, they aren’t big enough.” That quote by Mohammed Ali, Diego lives by. He says he wants to be the best boxer of his time. This game is more about the mind and the heart. With the support of his family, Diego is able to give his sport all of his attention. This boxer is a CHAMPION – argue at your own risk.
Apr. 12, 2022 | Beauty In The Brave — Second In A Series
It was a cozy Thursday evening, the sun emerged as the darkness tried to fill the bright city. Julia Rosanna was feeling well again after defeating COVID, it was going to be an interesting endeavour. Would she make it through though?
Julia joined the Club back in October 2019, since then she trains as a junior boxer every Thursday and Saturday and for her, as much as this is her last year as a junior boxer, the experience has been remarkably life changing. Brave is a word far from her vocabulary, it does not seem to be a word she lives by which I found quite intriguing.
Having been told by her doctor that she exhibits some characteristics of ADHD, evidenced by her level of coordination, Julia was always the last to be picked for any sports-related activities. For many, this would be a reason to be discouraged but for this girl, it was every reason to try as much as she could until she was chosen. Kingsway Boxing Club opened that door and that is where her story matured.
It took twice as much effort for her to succeed in boxing. On Saturdays, she stayed a little while longer after practice to practice more and more, and one time her efforts were recognized by Phil, a trainer and boxer at the Club who complimented her saying she was getting better, to her, this was a huge moment.
In this day and age equity does not find us where we go, we find equity and make equity amount to our standards. From this girl, it is through hard work, perseverance, and a paradigm shift of one’s perspective towards life. “It’s all mental,” she says, “everything that you feel and everything that you see is all mental, it’s entirely surreal so if you could change your mind, you could change not the world in a sense but definitely how you respond to the world.”
“Everything that you feel and everything that you see is all mental, it’s entirely surreal so if you could change your mind, you could change not the world in a sense but definitely how you respond to the world.”
Julia Howe
The question: Was she going to make it through the season is answered – Julia is a fighter. How far she can go? The limit is not the sky, nor will she stop at the stars – because she is VALOROUS in every letter.
Apr. 1, 2022 | Where It Started — First In A Series
It was a warm Friday morning, Spring was calling, and it was PIZZA DAY at Kingsway Boxing Club to make it better; That was the last day of Fight Camp. The one-week camp was coming to an end, and it was going to end in great style and action with a lot of sparring. What in the world is sparring?!
Matias systematically wraps his wrist with a red, long wrap as Joey in the corner does the same with a black one, and Diego, well, he has a different wrapping style where he first layers the wrap on his knuckles and I think what on earth is he doing, whether it is for the aesthetics, or the weights, don’t boxers wear boxing gloves when boxing? A Hand wrap is a long piece of cloth with such primary value to the boxer; to avoid hand injuries and provide support to their wrists. Before the conditioning, before sparring, this is where it starts and while they are at it, all you can hear are chatters, and little waves of laughter, others helping those who find it difficult to wrap, and it takes me back home, we called that togetherness – “Ubuntu”.
A hand wrap is a long piece of cloth with such primary value to the boxer; to avoid hand injuries and provide support to their wrists.
Ubuntu is the belief in existing because of the existence of others. In other words, to become a person, a boxer, you will need other boxers, referees, fans, supporters, and an endless list of a community. In the process, I realized there was more to boxing than throwing fists in oversized gloves rather it was a moment to unite in one accord, a moment to release your inner solidity and brain brawn because you need your mind just as much as the rest of your body on this journey, something like dancing but it is different.
Ubuntu is the belief in existing because of the existence of others. In other words, to become a person, a boxer, you will need other boxers, referees, fans, supporters, and an endless list of a community.
After a few sessions of jumping, punching bags, throwing huge balls around, memorizing tolerance, and loud hushes, was the much more exciting bit in the ring! “Jelo”, who is not called Jello, a boxer at the Kingsway Boxing Club held intimidating features and posture, his punches looked like they would throw you out the ring at one go, yes, he was one of the people the junior boxers were going to spar with, and you do not think that is brave? I did not see myself in that ring in a thousand years let alone with professionals, yet these junior boxers seemed more than ready to jab and cross these fighters. The girl’s extraordinary performance reminded me of a speech by Chimamanda Adichie where she said, “Never ever accept ‘because you are a woman’ as a reason for doing or not doing anything,” it was evident as they were in the ring that their gender was never going to be an excuse for anything, we love to see it!
The brave boxers were awarded certificates of participation to sum up their camp session. I used to think like I know many others do think as well, that boxing is violent, I was contradicted that day, there had to be a much greater reason as to why everyone was there. This is life for many children and teenagers on the road to the competition. They’re here to seek, heal, grow, box, and learn, but mainly to defeat because “Defeat is not an Option”. This is where it all begins.
Check out our top 3 options for newcomers, including:
Mobility and flexibility are two elements that are crucial in training. It lets your body heal and recover after those intense sessions!
More than a great addition to your daily routine, there are many direct benefits yoga provides to boxers:
🥊 Slowing Heart Rate: Boxers are always given 1 minute breaks between rounds during a bout. For a seasoned boxer, this time is not used to catch their breath, but to bring their heart rates down and receive much needed coaching from their corner.
🥊 Mindfulness: Learning to stay in the moment as a boxer, despite the punches flying your way, is more than an asset, it’s a NECESSITY. As Mike Tyson says, “Everyone Has A Plan Until They Get Hit In The Face.” All the training in the world won’t help you if you lose your focus in the ring.
🥊 Strength and Balance: If you can’t balance on your own, it won’t get better with an opponent literally trying to push you over.
This week, we would like to share Kat’s top favourite asanas that should be part of your daily routine!
📆 Join us Every Wednesday morning at 7am for yoga with guru Kat Muchnik! Learn More
Kat uses an approach that focuses more on the feel and less on the look leaving you ENERGIZED and RELAXED inside out!
1. ASANA (i.e. Yoga poses)
The main physical benefits of yoga are core strength & flexibility. A daily practice of these few poses will have you making great strides soon.
*step 5 & 10, add a hamstring stretch by shifting onto your back leg, and straightening your front leg. (Repeat for 5 breaths)
2.WARRIOR POSE
Because we can all use some balance in life! Here are standing poses to try for balance.
In any pose consider using props. Gently leaning on a block, a water bottle or wall can help the integrity of your alignment. Have self compassion and patience if your poses today don’t look like these examples. Meet yourself where you are today and have faith in your practice.
*in poses 1&2, your hips are square to the floor (toes pointing down). Arms can be behind you like airplane wings, in a T with elbows straight or bent, of fully extended in front. Pose 3 your hips are stacked And open to the side (toes point sideways).
3. JUST BREATH
PRANAYAMA (breath) How you breathe has many implications. We focused on meditative breath that will activate the parasympathetic nervous system. This will lower your heart rate while bringing calm and focus to your mind.
*Box breathing: consider exhaling with the soft “who” breath we practiced.
This can double as your daily meditation practice. 1) Set a timer for one minute. 2) Focus on your box breathing. -When thoughts come in, allow them to pass without reaction and bring your attention back to your breath 3) As this becomes easier, invest more time here. The overwhelming amount of scientific evidence clearly supports the multitude of benefits we gain from this practice.
Katerina is a certified Yoga teacher with a formal education in Life Sciences, UofT. She is well aware of how each body is perfectly imperfect and uses this combination to focus on proper form and alignment.
Check out our top 3 options for newcomers, including:
The theme for the 2022 campaign is #BreaktheBias and this year we are working to break the unconscious bias associated with women in #boxing.
This International Women’s Day, we want to acknowledge and celebrate the women of KBC! Their hard work, fierceness and dedication never fails to inspire the community and us!
Jennifer Huggins
Fight Team Coach | High Performance Trainer
Jennifer Huggins owns and operates Kingsway Boxing Club in Toronto, Canada. As an International Boxing Referee and Judge with World Boxing, she understands the sport from the inside out. In addition to being a senior coach for at Kingsway, Jennifer is the Founder and CEO of the Fight To End Cancer and President of Boxing Ontario. She is heavily involved in the community, however still manages to find the time to travel the world performing with a World Class Magician.
“Maintaining a clear perspective and honouring fairness is always key. As a boxing official, I play the role of both referee and judge. I pride myself on being fair in and outside of the ring.”
Shireen Fabing
Boxing Coach | Personal Trainer
Shireen has been a competitive boxer since the day she first laced up her first pair of boxing gloves. Still competing as an amateur boxer, she continues to enjoy the sport in and outside the ring, sharing her joy of the sport with the community. Shireen works with recreational and competitive boxers, helping to educate the world on the benefits of boxing!
“When I found boxing (or boxing found me), for a while I thought ‘why didn’t I find this sport earlier in life’, but as I began to progress, that thought is now a distant memory. I believe we found each other at the right time. Boxing is on the rise. Women’s boxing is on the rise and I’m living it now.“
Sophia Ingrassia
Assistant Boxing Coach
3 years ago, Sophia started boxing in hopes of learning a new skill and becoming more fit. Immediately she fell in love with the sport and the community at KBC and knew this was something she wanted to succeed in and become more involved with.
“KBC is truly one of the most amazing communities I’ve ever been apart of with the most welcoming environment and I’m so happy to be apart of it. I hope to continue to help grow the KBC family and share the skills I’ve learned with whoever may join.”
Jacqueline Walters
High Performance Instructor | Kickboxing Coach
Jacqueline Walters is a 4-time Canadian Kickboxing Champion in the 60kg, K1 Division, representing Canada at the World Championships in 2009 and 2011. Having trained and/or competed in Thailand, Europe, Africa, North and South America, Jacqueline is now Canada’s only A-Level, internationally-sanctioned Kickboxing Ring Referee with the World Association of Kickboxing Organizations (WAKO). She is also a Chief Official with WAKO Canada, a Kickboxing coach and instructor. As an ACE-certified Personal trainer, pre-COVID Jacqueline trained clients individually and in group settings.
Jacqueline’s love of the sport, and fitness in general is what inspires her to help others stay healthy through recreational and/or competitive sport.
Jo-Anne Sheffield
High Performance Instructor | Personal Trainer
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.
Jo-Anne’s motto is “Just keep moving” and while she has run many races she is particularly proud of her two Boston marathon finishes.
Shyanne McPherson
Shyanne has always been intrigued by the world of fitness. With over 10 years’ experience as a Personal Trainer and Fitness Instructor, she credits the fitness industry for paving her life’s journey. Shyanne lives and breathes fitness and says her passion lies far beyond simple exercise. Fitness is about your mind, body and soul which is exactly what she will challenge.
Power4Teens has allowed Shyanne’s two passions to come together, working with youth and workin’ their butts!
Melissa Karagianis
Professional MMA Fighter
Professional MMA Fighter from Toronto, Canada and hairstylist, Melissa ” Magic” Karagianis, began teaching her clients who encouraged her and indicated they’d love to learn self-defense from her if Melissa were to ever start a class. As she started building her skills and taking on national fights, she decided professionally start teaching and began the Warrior Women Fit Program, here, at Kingsway Boxing Club.
Clare Hickey
Registered Holistic Nutritionist
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.
Marie Gernega
Fitness Guru and HIIT Coach
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.
A boxing enthusiast, Maria Gernega ensures her 45 minute classes are filled with intense training, leaving you empowered and energized!
She describes her classes as “Spicy, music-driven and invigorating for the mind and body”
P.S. She is also very artistic and does illustrations on the side.
Aimee Lee
Coach and HIIT Instructor
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.“
Katerina Muchnik
Yoga Instructor
Katerina’s approach to Yoga focuses on using poses to get into your body (not the other way around), while focusing on how the asana feel, rather than what they look like.
Katerina is a certified Yoga teacher with a formal education in Life Sciences, UofT. She is well aware of how each body is perfectly imperfect and uses this combination to focus on proper form and alignment.
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!
Colleen Layug
Colleen Layug is a high-energy group fitness and kickboxing instructor, personal trainer and now sports nutritionist. She has inspired all age groups including seniors and children, to get fit and healthy. Colleen loves teaching a variety of exciting, motivational fitness classes, and training her clients to push their bodies to their personal limits. She has a passion for fun and believes that fitness should be enjoyed, not dreaded.
Colleen’s motto is: “Work hard, play hard. The work you put in are the results you get out.”
Patricia Else
After many years in public health and as a funder for community-based services, Patricia decided to take a career turn and focus on supporting people to reach their fitness goals.
She is a certified personal trainer through Can Fit Pro and a 200 hour certified yoga teacher. In keeping with her belief in fitness for all abilities and ages, she is an older adult fitness specialist and has completed Heart Wise training. She is a clinic instructor for the Running Room and has worked with hundreds of runners through the 5k, 10k, 10 miler and half marathon clinics.
Pat has a Master of Science in Community Health Nursing. She is the Vice Chair of the Board of Directors of Women’s Habitat of Etobicoke and a volunteer with Golden Rescue.
Julia Caravaggio
Assistant Boxing Coach
Julia started boxing four years ago and has loved the sport ever since. As her skills continued to develop, so did her desire to share the benefits of the sport with other young boxers. Julia continues to evolve as a boxer, while helping to inspire and encourage the next generation.
“Becoming a part of the KBC community gave me new confidence and a family that helps me grow in many ways. I have learned determination, strength and perseverance through boxing and hope to share that with whoever steps into the gym.”
Vanessa Lees
Registered Massage Therapist
Vanessa Lees has been in the health and wellness field for over 20 years.
She graduated as an RMT in 2012 and combines these skills with a previous designation of a Certified Natural Health Practitioner in which she learned a variety of healing modalities. She works intuitively on the body.
Vanessa is passionate about educating others on self-care and rehabilitation to aid in healing between treatments as well as creating a safe space for healing.
SHAUNEEN RYAN
Pilates Specialist
Shauneen began her dance training at the age of four in classical Royal Academy Ballet. Dance was her passion and main form of fitness throughout her adolescence.
In 2019, Shauneen earned her Mat Pilates Certification from the esteemed Body Harmonics Teacher Training Program right here in Toronto.
Having worked through various injuries herself over the years, Shauneen is always compelled to seek out what can help her clients move better, feel better and embrace the journey of Pilates movement as she has for so many years.
Dance inspired fitness classes became Shauneen’s obsession to keep fit as she began her career path in and industry which she continues to embrace today as a tenured educator and lecturer.
CHECK OUT PAST INTERNATIONAL WOMEN’S DAY CAMPAIGNS
The aim of the IWD 2023 #EmbraceEquity campaign theme was to get the world talking about Why equal opportunities aren’t enough. People start from different places, so true inclusion and belonging require equitable action. Read more about this here.
The theme for the 2022 campaign was “#breakthebias” and that year we chose to challenge the unconscious bias associated with women in boxing. Today we will feature and celebrate the women of Kingsway Boxing Club and their achievements.
The theme for the 2021 campaign was “#ChooseToChallenge” and this year we choose to challenge the unconscious bias associated with women in boxing. Today we will feature and celebrate the women of Kingsway Boxing Club and their achievements.
Want to train with the fierce women of KBC? Register now!
Check out our top 3 options for newcomers, including:
Boxing is inherently an individual sport. Rather than depending on your opponent to drive you forward, seize control of your training regimen before stepping into the ring!
As boxing coaches, we often encounter athletes expressing the desire to spar more, believing they’ll improve by simply absorbing more hits.
However, the reality is quite different: increasing head punches doesn’t enhance defensive abilities; it only heightens the risk of injury or worse. True skill improvement comes from refining techniques independently and then applying them during sparring sessions. Training independently is vital for a boxer’s physical and mental conditioning, laying the groundwork for skill enhancement and competition readiness.
📝 HOW TO KEEP A TRAINING DIARY FOR BOXING
Independent training plays a crucial role in the physical and mental conditioning of a boxer. Unlike some other martial arts, boxing lacks the structured choreography of katas or predetermined movement combinations in competition. This unpredictability fosters adaptability and constant evolution, which embodies the essence of boxing. However, this freedom comes with its challenges; it’s easy to overlook necessary improvements and lose sight of achieved technical proficiency.
Maintaining a training log serves as a vital tool for establishing checks and balances in your regimen. A well-kept training diary not only facilitates steady improvement but also ensures you don’t lose track of progress made in various aspects of the sport.
Your Training Diary Should Include:
Date of workout or session
Main intent of workout session – were you in a class or being coached
One or two (max) techniques or skills you struggled with
One or two (max) techniques or skills you were good at
Extra Items To Include:
Drills or exercises you liked or helped you achieve goals
Questions for your coach
Important Notes:
Keep the notes short and sweet
Make the wording personal – no one needs to understand the context except you
Logging consistently is key!
💪 BUILDING AN EFFECTIVE TRAINING PLAN
Your coaching team will work with you to build a yearly training plan (YTP) based on Long Term Athlete Development (LTAD). While sparring and coached training is a large component of this model, athletes will only get what they put in! Don’t forget to work hard independently and focus on building your daily training around improving skills you struggle with.
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
Blair Larsen | Certified Personal Trainer Blair has been actively involved in the health and fitness industry as a lifelong athlete and professional for the past 25 years.
His athletic career ranged initially from provincial and varsity sports teams (basketball/volleyball/rowing) to individual pursuits (triathlon) competing in both ITU and Ironman-level events.
Academically, his career began at UNB by earning a BScBio (’97) and BScKin (’99) with distinction. From there, he began his career at the Adelaide Club in Toronto.
Over the past 20 years, he has actively sought out and completed numerous certifications and workshops to further knowledge in biomechanics/physiology and coaching.
Over the course of the first 15 years in Toronto, he has focused working mainly with individuals, and in the last five years, he has been working with several soccer and hockey teams with their performance conditioning and injury rehabilitation.
He strongly believes that the trainer/coach’s purpose is to help the client/athlete in their journey towards discovering and reaching their potential. It’s truly a team effort.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
We are excited to introduce you to our all new Sport Nutrition Program, brought to you by Colleen Layug!
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
Colleen is a Registered Health & Nutrition Counsellor (RHNC™) with a focus on Sports and Fitness nutrition.
Her interest in fitness began over 10 years ago when she struggled to lose her postpartum baby weight. She started educating herself in physical fitness and became a personal trainer and fitness instructor specialist. Her passion for nutrition and wellness has motivated her to lead a healthy life, which she wants to inspire onto others.
Check out our top 3 options for newcomers, including:
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!
Narrated by actor-director Clark Johnson (The Wire, Your Honor, Percy), the four-part mini-series UNDERGROUND RAILROAD: THE SECRET HISTORY uses archaeology, cutting edge technology, and generations of insight to unlock some of the biggest mysteries surrounding this secret network that helped enslaved people escape to freedom.
The series aired first in the US on Science Channel starting Sunday, Jan 30 on Discovery+ and arrives to Canada on Tuesday, Jan 8!
Senior Boxing Coach | Personal Trainer
Growing up, Phil Daniels attended some of the biggest boxing matches seen in Canada. In 2004, Phil stumbled into the sport when he met his coach at his local fitness club. Since that day, he has been a part the DNA that makes up the Kingsway Boxing family.
Today, Phil spends his days with the Team KBC as a Senior Boxing Coach working with kids, teens and adults.
He’s done done it all; Competitive Boxing, coaching, continuing to share the sport of boxing with his community and now, he will win hearts on your screens, from behind the scenes!
Certifications: Boxing Ontario Certified Coach, CPTN Personal Trainer, First Aid & CPR
Check out our top 3 options for newcomers, including:
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.
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.
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.
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).
Katerina’s approach to Yoga focuses on using poses to get into your body (not the other way around), while focusing on how the asana feel, rather than what they look like.
Katerina is a certified Yoga teacher with a formal education in Life Sciences, UofT. She is well aware of how each body is perfectly imperfect and uses this combination to focus on proper form and alignment.
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!
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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:
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.
We offer classes for all ages, sizes, fitness levels and needs. Sign up NOW👇
ADULTDrop In Classes Daily!
These classes are run by Boxing Ontario, Nationally-Certified Coaches. Participants will 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!
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 yet!
Holistic Nutrition with Clare Hickey: Next booking is on February 13
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.
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
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)
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
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.
Weather Cancellations: In the case of severe weather, please always check your email prior to class.
Another shutdown has been announced by the Ontario Government. This reality is incredibly disheartening for the athletes, coaches and of course us as a small business. However together we must fight on!
Thank you to all of our amazing KBC members, who continue to stick with us throughout such challenging times. Although all sense of ‘normalcy’ seems distorted, your support, along with the immense hard-work and dedication our coaches have demonstrated since the start of the pandemic, has made it possible for us to remain in operation as we once again face further restrictions!
Please see below for a full list of what we will continue offering and what we are mandated to close as we return to Step 2 in Ontario.
✅ AVAILABLE PROGRAMMING:
Tuesday Jan. 3 2021 Regular Schedule: All classes and private training will run as scheduled with. Important Notes:
Cancelled: 7:15 pm Technical Sparring
Please confirm with your trainer if you have scheduled personal training.
Limited Spots Available: To make room for participants, if you wish to remove yourself from the class, please cancel using ACCOUNT LOGIN
In-Person Private Training: Please contact your coach/trainer
Indoor: Available to those by medical request.
Outdoor: Available to all clients
Outdoor Classes: Remain accessible without new restrictions. Please stay tuned as we will be announcing new classes as we work through updating our programs. Register Now
Fight Team Training: All indoor scheduled classes have been suspended, however we will be in touch with training options for licenced members.
Nutrition/Wellness Programs: Remain accessible without new restrictions. View Information
Interactive Virtual Classes: Accessible daily with additional classes being added next week. Register Now
Can’t make it to the scheduled virtual class… No problem! All classes are recorded and sent to registrants to take at their own convenience.
Demonstration Participants: If you are interested in attending the Virtual Classes as a demonstration participant, please Contact Us
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👇
📸 You can view the full album on our Facebook page.
Photographer, Zardasht Abdulkhalegh
“Darkness has its beauty and I try and bring that out whenever I can.”
Meet Zardasht Abdulkhalegh, a Toronto Photographer with a creative eye for out-of-the-box photography. Zardasht Abdulkhalegh uses his photography skills to present the world he sees through a unique lens and the results are, always, incredible!
Z started photography in 2001 with a Kodak DX3700 point and shoot digital camera posting photos on his own webpage and worked up to the Nikon D750 full frame posting on instagram.
His favourite styles of photography are low light which include Astrophotography for the milky way and moon, light painting, and most recently, lasers. He also enjoys photographing action for concerts, sports and events to capture those moments that can quickly pass by and landscapes and city or urban scape photography, in places not visited by most photographers.
“I always try and one up my last photo or video and hope one day I can use the skills and become a traveling photographer creating content and showcasing the places I end up; make a career out of my 3 favorite styles and show the world how I see it.”
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.
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! 🥊
Thai Kickboxing with Jacqueline Walters, starting Jan 5, 2022
These classes are conducted at our fully-renovated High Performance Studios, incorporating strengthening, conditioning and the fundamentals of Kickboxing! Learn the Art of 8 Limbs in this Thai Kickboxing program. Heighten your cardio, improve your strength, and learn how to introduce elbows, knees and kicks into your combative arsenal of traditional boxing strikes.
Slow Flow Hatha Yoga With Patricia Else, starts Jan 9, 2022
Slow Flow Hatha Yoga with Patricia Else is focused on recharging, refreshing and restoring. Move slowly and purposefully from posture to posture, taking time to breathe while quieting your mind. Suitable for beginner to intermediate levels.
Power4Teens with Shyanne Walters, starts Jan 12, 2022
This program focuses on improving the function of both the mind and body to create improved physical fitness and mental positivity. This is a workout with a difference; – as you sweat, condition and build confidence, Shyanne will inspire, motivate, and help you with body image issues as well as create personal positive affirmations to live life more fully.
Warrior Women Fit with MMA Fighter Melissa Karagianis, starts Jan 13, 2022
Brought to you by professional MMA fighter, Melissa Karagianis, Warrior Women Fit classes are 45 min and suitable for all fitness levels. These classes are fun , challenging and different then the typical bootcamp class . Melissa has incorporated kickboxing and bodyweight exercise into this high intensity fat blasting workout. Warrior women Fit classes will not only get you into the best shape of your life, it will also leave you feeling empowered!
Self Myofascial Release with Trigger Ball Therapy with Vanessa Lees, starts Jan 15, 2022
With the use of Yoga Tune Up Balls, we will explore various movement/positions to release tension in your muscles caused by “knots” or contracted tissue. The class will include gentle ways to release trigger points, stretching, yoga and guided relaxation.
We would like to take this opportunity to thank our KBC Members for helping to keep our team safe. There have been many school closures and unfortunately positive cases over the past few weeks.
Thankfully, our members have avoided coming to the gym under the below circumstances. Because of your vigilance, our doors have remained open despite the increase in numbers.
It’s important to remember; If you are not feeling 100% — Please cancel even if you have received a negative COVID test. Our trainers and coaches are not allowed to work if they catch even a mild cold. We need your help to stay open.
Check out our top 3 options for newcomers, including:
🥊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!
This program has converted into a drop-in class available to all clients and members.
Every Thursday: 7:00 pm – 8:00 pm
Location: High-Performance Studios | 3046 Bloor St. W.
Program Option: 5 Weeks Private Group Sessions. Please Inquire
If this program is already in session, please Contact Us for prorated options.
About Melissa Karagianis
Professional MMA Fighter from Toronto, Canada and hairstylist, Melissa ” Magic” Karagianis, began teaching her clients who encouraged her and indicated they’d love to learn self-defense from her if Melissa were to ever start a class. As she started building her skills and taking on national fights, she decided professionally start teaching and began the Warrior Women Fit Program, here, at Kingsway Boxing Club.
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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.
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
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
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😊💪
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.
According to the American Psychological Association’s “Stress In America” report, 40 percent of people say they’ve gained weight since the beginning of the pandemic and 46 percent of people say their mental health has worsened. (Reebok, 2021).
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.
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.
Check out our top 3 options for newcomers, including:
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
After nearly 2 years out of the ring, Team KBC will be representing at Ontario’s first competition in the Province. Tune in to support our very own Nolan Killeen as he helps the bell ring again on Saturday October 16 at 2:00 pm!
Boxing Ontario is thrilled to announce that we will be hosting a sanctioned competition on Saturday, October 16, 2021 at the Toronto Don Valley Hotel. The Return to Competition Test Event will be the first amateur combat sport event in Ontario since COVID, and the first competition for Boxing Ontario in over 20 months.
The event will feature some of Ontario’s top and emerging amateur talent, with 16 bouts scheduled to start at 2pm.
The Return to Competition event will move forward with strict public health and safety measures, including proof of full vaccination for all athletes, coaches, officials, and staff as well as COVID rapid testing for all participants on event day. No spectators will be permitted; however, the event will be live-streamed. Return to Competition Media Advisory
Return to Competition – Test Event Details & Timing:
Date: Saturday, October 16th, 2021 Location: Don Valley Hotel, Toronto No spectators will be permitted but the event will be live-streamed! Boxers: Youth and Elite, Novice and Open
Check in: 9 am
COVID Testing: 9:30 am (all tournament participants)
Weigh ins and Medicals: 10am-12pm
Session Start Time: 2pm
A Message from the KO COVID Task Force:
To provide an update and information on the October 16, 2021 “Test Event” which is being hosted by Boxing Ontario.
There have been questions raised about why and how choices have been made regarding the October 16, 2021 “Test Event”. Firstly, this being the FIRST COVID-19 amateur combat sport event in Ontario, will bring great publicity and scrutiny to our sport. Our medical experts, Officials Commission, and KO COVID Task Force were all engaged and provided recommendations to the Board of Directors to move forward with this event.
As a “test event,” this competition will have the strictest public health measures to determine the best practices to go forward with. The following is what is required for the event and reasoning as to why:
Who requires a double vaccine to attend this event?
All persons entering the venue will require a full vaccine regiment (2 doses);
This is because our medical experts deem it to be the highest level of protection afforded to all.
This is also because we are entering a venue which falls potentially under many controlled levels of the Reopening Ontario Regulations.
Will Boxing Ontario accept any accommodations to the vaccine requirements?
At this time taking the expert advice no accommodations will be made.
Will rapid testing also occur?
Yes a rapid COVID-19 test will be conducted the day of the event prior to any person entering the venue.
Member Correspondence: (past correspondence for reference only)
Thursday October 14, 2021 3:00 pm
Thank you once again for your incredible dedication to our sport and for your commitment to a safe return to competition. Please see below important materials for review and reference.
***ATHLETES: Please print and complete your medicals prior to arrival. Ensure your coach has signed the form. ***
Please do not hesitate to let us know if you have any questions or concerns. See you Saturday!
[DOWNLOAD] Coaching Package – Boxing Ontario Test Event 2021: https://boxingontario.sharepoint.com/:f:/s/OfficialsCommission/EpnzmLzWmgFPgF2OG03rE20B5h-AjnaVBgTMeoRKqGJihA?e=Ej6aGA
Thank you so much to those who were able to join live. Please watch full record if you missed the meeting as important information was covered. Please note that we will be in touch with the Coaching and Officials Manuals with all information by this evening. Please don’t hesitate to let us know if you have any questions or concerns.
Thank you again for your incredible support as we take this very important next step. Sincerely Jennifer Huggins Boxing Ontario | President
Wednesday October 13, 2021 12:50 pm
Dear Test Event Coaches, Staff and Officials,
Thank you so much for your patience as we pull together our first event in nearly 2 years. There have been many moving parts and we want to take this opportunity to connect with everyone and ensure confidence moving into this very important event. Tonight at 8:30 pm we will be holding a MANDATORY meeting for all participants scheduled to attend the Boxing Ontario’s Test Event on Oct. 16 (athletes, coaches, officials, organizers). Final logistics will be discussed along with any questions will be addressed during this session.
Please stay updated with bout changes and event information through our tournament event page: https://boxingontario.com/event/return-to-competition/
Thank you again for your support and for being involved with such an important step in the return to competition in our Province.
[TEST EVENT] Final Information Meeting Agenda: (subject to additions)
General Overview 5 mins: Jennifer Huggins
COVID Protocols 10 mins: Fred Ten Eyck
Words From Medical Director 5 min: Adam Zoudis/Payam Sadro
[Breakout Room] Officials Commission and Protocols Discussion
Q&A Coaches 15 min (KO COVID Taskforce and Staff)
Tuesday October 12, 2021 1:43 pm
Hello Coaches,
Please find the proposed bout list for this Saturdays event.
Due to restrictions each club may only bring 2 coaches.
Please register the coaches attending here: (Deadline is end of day today – 11:59p.m.) https://boxingontario.com/return-to-competition-event-coach-registration/
Once we have their information, all coaches will be invited to a pre competition meeting taking place tomorrow evening at 8:30 pm.
Many thanks,
Yours in Olympic Style Boxing,
Erik Espinola Executive Director
Friday October 8, 2021 | Boxing Ontario
Boxing Ontario is thrilled to announce that we will be hosting a competition on October 16. Athletes and coaches, get ready!
We are currently seeking Male and Female Youth and Elite Boxers!
Proof of double vaccination required! Please scroll down for full vaccine details. (View Boxing Ontario’s COVID Response Page here. If you have any questions or require specific support, please email the KO COVID Task Force at kocovid@boxingontario.com).
Athletes selected to participate will be based on matchmaking ability.
Selected athletes will be notified on Tuesday, October 12, 2021.
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!
POWER4TEENS FITNESS WITH SHYANNE MCPHERSON
Power4Teens Fitness Program for Girls, is brought to you by our fitness guru Shyanne McPherson. This program focuses on improving the function of both the mind and body to create improved physical fitness and mental positivity. This is a workout with a difference; – as you sweat, condition and build confidence, Shyanne will inspire, motivate, and help you with body image issues as well as create personal positive affirmations to live life more fully.
These classes are conducted at our fully-renovated High Performance Studios, incorporating head-to-toe fitness into a fast and effective workout. HIIT Conditioning incorporates interval training, functional fitness, strength training, and stretching and is suitable for all fitness levels.
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.
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!
These classes are conducted at our fully-renovated High Performance Studios, incorporating strengthening, conditioning and the fundamentals of Kickboxing!
Learn the Art of 8 Limbs in this 8-week Thai Kickboxing class. Heighten your cardio, improve your strength, and learn how to introduce elbows, knees and kicks into your combative arsenal of traditional boxing strikes.
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.
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.
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.
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.
Every Monday: 10 AM – 5:00 PM
Starts Monday, Oct. 25, 2021
Price: $120 for 3 TKO Private Training Special Pack. More info
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
Ontario Has Made COVID-19 Vaccination Policies Mandatory for High-Risk Settings For Participants 12+
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.
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…
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.
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
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.
“I believe that fighting is in our DNA. It is a skill we develop when dealing with adverse situations. Sometimes, we choose to fight and other times we are forced to. The battle, which one faces with cancer, is much like a boxing match; only the decision to step into the ring was made for them along with their opponent. The team that stands behind a boxer can make, or break their fight. It is no different for someone who is faced with the reality of having to fight cancer – the team behind them can make all the difference.” ~ Jennifer Huggins
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.
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.
THE FUTURE OF BOXING IS TODAY AND THE JOURNEY STARTS HERE!
Kingsway Boxing Club Utilizes Talent ID Sessions 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 Assessment and Talent ID Sessions aligned with the criteria established by Boxing Ontario’s High Performance standards.
Several youth boxers have shown interest in our competitive program, and we’re inspired by the talent demonstrated in our classes. With ample competition opportunities available, we are enthusiastic about guiding these young athletes toward advancement. While sparring is a vital component of the program, a strong foundation in technical skills is essential for progress. Moreover, this Talent ID Process will not only aid in the development of our youth boxers but also facilitate the growth of our Youth Competitive Team.
⚠️ 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 Sessions will be held every season to allow for athletes to improve and join the competitive team.
Upcoming Session Details: TBA
Date & Time: Sessions held seasonally
Location: 22-B Jutland Rd
Ages: 10 – 17
Cost: Free
Non-Contact Skills Assessment by Boxing Ontario Certified Coaches (see below for breakdown of criteria)
Feedback will be provided to the participants at later date
Assessment Drills Include:
Footwork Skills: Stance, Pivoting (offence and defence), Movement, Balance.
For the past three years, 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.
ℹ️ Youth Developmental and Competitive Training Information
We have a 3 step program for our youth: Technical and Conditioning, Developmental and Competitive.
Tuesday – Thursday 5:15 pm and Saturday 11:15 am is our Technical Conditioning
Monday 5:00 pm is our Developmental Program
Thursday 6:00 pm is our Competitive Training Program
Additional Competitive Training is on Tuesday 7pm and Saturday 7am
Next Steps
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.
Invitational Sparring: Once the boxer is displaying the necessary skill and interest in competitive training, we will invite them into our competitive training program.
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.
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
Competitive Team Membership Options:
All options below includes unlimited access to open gym and covers the cost of additional coaching required for club level competition and tournaments. This includes the one on one training necessary when preparing for events.
Option 1: $125/month: Developmental and Competitive Training + 2 Conditioning Classes
Option 2: Drop-In Packages – If you’re already subscribed to this options you are welcome to continue. View Drop-In Package Options
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.
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 10 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 in March. Additionally, we have a roster of athletes attending the inaugural Canada Cup. Read: Team KBC Highlights from The Brampton Cup
[ARCHIVE] Keep Up With Correspondence Sent Out To Program Participants
Feb 21, 2024: [MEETING MINUTES] Youth Developmental – Next Steps
Quick recap
The meeting primarily focused on the youth talent ID program for boxing, emphasizing the importance of safety and experience. The discussion also covered the next steps for those interested in technical sparring, including obtaining a Boxing Ontario license and necessary safety equipment. Kingsway also outlined the membership options available and the process of enrolling children in their program. Finally, the meeting concluded with a discussion on the safety measures in place during boxing matches and the importance of strengthening, conditioning and technical.
Youth Boxing Talent ID Program
Jen and Virgil discussed the youth talent ID program, which involves skills testing and guidance for young athletes interested in boxing. They highlighted the importance of safety and experience in amateur boxing, with a low injury rate and the goal of accumulating as much experience as possible. They also clarified the difference between amateur and pro boxing, noting that many youth athletes may never pursue boxing as a career. They further outlined the structure of their development program, which includes conditioning, skills practice, technical sparring and eventually competition if the participant is interested in pursuing a competitive pathway. The objective is to build a strong foundation for the sport, with the intention of eventually integrating technical sparring into their Monday classes.
Technical Sparring Next Steps Outlined
Kingsway outlined the next steps for the kids interested in technical sparring, which included obtaining a Boxing Ontario license and necessary safety equipment. They would also need to participate in a few months of training to develop the required skills. If they showed interest, a meeting with their parents would be scheduled to discuss the next level of contact or competitive training. Kingsway also emphasized the importance of safety equipment. They suggested purchasing equipment from Rival at a discounted rate, but to consult with the coaches for safety confirmation if you choose a different brand.
Membership, Medical Requirements, and License Options Discussed
Kingsway discussed the membership options available ($125/month). They emphasized the value of a package for those attending six times or more per month. Kingsway also explained the annual medical requirement for athletes, which can be provided by a doctor they work with, and the importance of insurance. They recommended opting for a non-competitive license for most, costing $90, with an option to upgrade to a competitive license if needed. Kingsway concluded by opening the floor for questions.
Enrolling Children in Program: Transparency and Consistency
Virgil and Jen discussed the process of enrolling children in their program, emphasizing their openness and transparency about the process. Virgil encouraged parents to observe the class structure and the interaction among the children. He stressed that children are not put into competitions until they are fully ready and comfortable, and that parents will be involved in the decision-making process. They highlighted the importance of consistency in attending both the technical and conditioning classes.
Boxing License and Conditioning Classes
Kingsway discussed the process of obtaining a license for boxing, mentioning that it typically takes about a year, but some individuals have fast-tracked it to as little as 3 months. They clarified that a medical is required before obtaining a license and that it should be free at the doctor’s office. Kingsway also mentioned the conditioning classes that are offered daily and recommended that children attend at least 3 classes per week. Virgil encouraged parents to reach out to him and Jen personally with any questions. Finally, they mentioned a boxing fundamental workshop on Saturday, which is held monthly and a great option to help with technical training.
Boxing Safety and Concussion Concerns Discussed
Jen discussed the safety measures in place during boxing matches, emphasizing that the official’s role is to ensure the safety of the athletes. She highlighted that the goal in amateur boxing is not to cause injury, but rather to land quality punches in a controlled manner. She addressed concerns about concussions, explaining that the rate of concussions in amateur boxing is surprisingly low. Jen also mentioned the importance of strengthening and conditioning to support the physical structure of boxers. The discussion concluded with Jen inviting more parents to attend the competitions to better understand the sport.
Next steps
Kingsway will send an email to parents with the information discussed in the meeting.
Parents can consider obtaining the necessary equipment and licenses for their children to participate in technical sparring and potentially compete in boxing. They can also attend the Monday class to observe the structure and content. Additionally, parents can communicate with other parents and children who are already part of the program to gain more insights.
Kingsway will send an email with a medical form and the process for obtaining a license.
Feb 14, 2024: [NEXT STEPS] Join The Youth Competitive Team 👊
Dear Parents,
We wanted to take a moment to express our appreciation for your child’s participation in our Talent ID Program every Monday at 5pm over the past few months. It’s been a pleasure having them grow with us.
We’ve noticed a keen interest among many of the children in taking their boxing journey to the next level. Understanding that this transition may raise questions for both the children and you as parents, we believe it’s essential to provide clarity and guidance.
To address any inquiries and better prepare everyone for the next steps, we’re organizing an information session. Below, you’ll find the agenda:
Introduction to the Next Level Boxing Program
Overview of Training Schedule and Expectations
Discussion on Safety Measures and Equipment Requirements
Q&A Session for Parents and Children
We hope you can join us for this informative session. Your attendance and engagement are invaluable as we navigate this exciting phase together.
April 30, 2022: [INTERIM NEXT STEPS] Youth Competitive Team 👊
***SAVE THIS EMAIL FOR FUTURE REFERENCE*** Please take some time to thoroughly review the information outlined in this email. Do not hesitate to contact me directly with any questions or concerns.
Good Evening Parents and Boxers,
We would like to start by sharing how blown away we were with the level of determination brought forward by all boxers yesterday during our Talent ID Competitive Team Tryouts. While we have seen many of you in our recreational programming, the energy and focus exhibited was next level! With competition starting back up, we are excited by the pool of talent interested in taking the sport to the next level!
Check out all of the incredible photos & videos from the session: View Full Album(photos will be uploaded next week)
What Happens Now? Kingsway Boxing specializes in youth recreational and competitive programs. While you await the Competitive Team announcements, we would like to invite all boxers to join us for our daily programming offered to all levels. Especially note our newest class every Monday at 5pm, which focuses on technical and partner drills appropriate for boxers with an intermediate understanding of the sport. View Youth Team Programming
Competitive Team Expectations: Please wait until you have been confirmed for the Fight Team BEFORE taking these steps:
Over the next two weeks we will be compiling the evaluator feedback and scoring as we make our final selections for the Youth Competitive Team allocations. We ask that all athletes continue working hard in their regular classes, paying extra attention to developing the skills they were tested on.
We will be in touch individually with each parent/boxer with the final results of the evaluation in a separate email, however please see below for our Competitive Team Program Information.
Unfortunately we cannot select every athlete who attended the evaluation, however we don’t want this to discourage the boxers from continuing to work towards the competitive team. As mentioned during the Talent ID Session, we will be holding another session next season.
If selected this season for the fight team, the next steps listed below will be necessary before the first Youth Competitive Team session.
First Youth Team Session Invite: Thursday May 26, 2022 — 7:15 pm
This youth competitive team session will run every Thursday scheduled from 7:15 pm – 9:00 pm. Note that once the boxer possesses the technical and tactical abilities necessary to show confidence in sparring, they will be invited to additional elite team training (Tuesday 7:15 pm and Saturday 7:00 am)
Competitive Program Information:
All boxers in this round of selections will be starting at the same level in this program, which gives us the opportunity to build the foundation for their defensive skills. Safety is our number one priority, therefore contact activities will only be conducted once the boxers have shown the ability to effectively display the skills necessary to begin technical sparring. 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 no 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.
Competitive Team Membership Options:
All options below includes unlimited access to open gym and covers the cost of additional coaching required for club level competition and tournaments. This includes the one on one training necessary when preparing for events.
Option 1: $95/month: Fight Team Training + 1 Conditioning Class
Option 2: $125/month: Fight Team Training + 2 Conditioning Classes
Option 3: Drop-In Packages – If you’re already subscribed to this options you are welcome to continue. View Drop-In Package Options
Additional Costs: (not covered by membership)
Annual Boxing Ontario Medical and Licence: More Info
Tournament Enrolment — Approx. $40 – $50 per athlete once or twice per year (no cost for local club competition)
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.
Equipment & Licensing (info below)
Equipment: (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
ACCESSIBILITY NOTE: We want to ensure boxing remains an accessible sport. Talk to us, today, about applying for program funding or equipment at a discount rate or fully subsidized period. Inquire Now
Click here to share your journey with Kingsway Boxing Club.
June 09, 2022
Good Morning Parents and Teens,
We are excited for the new group of youth joining us today. We have not heard back confirmation from a couple of selected team members.
Please email me if you’re looking to have your acceptance deferred to Fall.
Please see below for important next steps. Please do not hesitate to let us know if you have any questions or concerns. I will be available Monday and Tuesday daytime for calls.
Please complete the following Items ASAP:
Join WhatsApp Group ASAP: Join Now We will required parents and kids to join the private WhatsApp Youth Competitive Team Group. This is a closed group chat to keep the kids and parents updated with announcements pertaining to their program.
Boxer Medical (Reach out to be for the form) We have a couple of medicals from the teens who came to the medical session, however we will not have another on location session until the new year. Please take the attached medical to your family doctor. If you do not have one, let us know and we can set you up with our fight doctor. If you don’t have a printer we have a few blank copies at the gym.
Equipment: Most of the kids have secured their packages online and will be provided with the equipment today. If they have not, I can set them up today with the missing items. You can secure the headgear through us ($95.00), Sparring Gloves ($95.00) and mouthguard ($10.00) and for the boys the Groin Protector (89.00). They will need this by next class, we can apply to the account we have on file to make purchasing easier. (Also see below for packages)
Purchase 2022 Annual Licence (see correct licence below) If you think you have already done this, please let me know and I’ll confirm the correct licence is on file. Thank you so much.
Complete the Youth/Junior Membership form if you are between the ages of 11 and 18 (within the year). Submit digitally signed form in combination with completed Medical Form (above) on your next visit to sparring class. Include scanned printout of your birth certificate or heath card for proof of age.
Complete the Initiation Boxer Form for children ages 10 years old and younger. Submit signed form in combination with completed Medical Form (above) on your next visit to sparring class. Include scanned printout of your birth certificate or heath card for proof of age.
Additional Information:
Rapid Testing: Please note that we always have our contact program athletes test prior to contact training. This will be done by the boxer themselves as it’s not required to ‘dig deep’ (just a shallow wipe of the nostrils with the q-tip.
Arrival and Attendance: Scheduling Note that confirmed team members will be automatically registered for the Thursday Classes. Please ensure your child arrives at 7:00 pm for class every Thursday. If you are unable to attend, you must cancel using the ACCOUNT LOGIN —> Schedules
READ ORIGINAL INFORMATION SENT TO SELECTED TEAM:
Session Timing:
First Session Begins: Thursday Jun. 9, 2022 7:15 pm
This session will be every Thursday scheduled from 7:15 pm – 9:00 pm, however it will likely run longer especially when the athletes are getting ready for competition.
Competitive Program Information:
All new boxers will be starting at the same level in this program, which gives us the opportunity to build the foundation for their defensive skills. Safety is our number one priority, therefore contact activities will only be conducted once the boxers have shown the ability to effectively display the skills necessary to begin technical sparring. 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.
Competitive Team Membership Options:
All options below cover the cost of additional coaching required for club level competition and tournaments. This includes the one on one training necessary when preparing for events.
Option 1: $95/month: Fight Team Training + 1 Conditioning Class
Option 2: $125/month: Fight Team Training + 2 Conditioning Classes
Option 3: Drop-In Packages – If you’re already subscribed to this option you are welcome to continue.
Additional Costs: (not covered by membership)
Tournament Enrolment — Approx. $40-$50 per athlete once or twice per year (no cost for club competition)
Equipment & Licensing (info below)
Equipment & Licensing: (all equipment can be purchased from Kingsway if needed)
Mouthguard
Headgear
Sparring Gloves (14 – 16 oz)
Low-Blow Protector (male boxers only)
Annual Boxing Ontario Medical and Licence: More Info
***PLEASE READ CAREFULLY AND SAVE THIS INFORMATION FOR FUTURE REFERENCE***
Good Afternoon Parents and Teens,
Thank you for your interest in taking the next step in the sport of boxing. We’re looking forward to seeing everyone tomorrow for the Talent ID Session. Please thoroughly review the important notes below and let me know if you have any questions or concerns.
Date: Friday Apr. 29, 2022
Arrive 5:15 pm
Session will begin 5:30 pm SHARP – Late arrivals will not be accepted.
Session will finish 6:30 pm — Due to a staff meeting immediately following the session, we will be unavailable for discussion. We will be in touch with next steps and to outline timing expectations on the weekend. We can also set up a special call with any parents who require clarifications.
Location: 22-B Jutland Rd. (park in front lot and Metal Supermarkets)
IMPORTANT NOTES:
Client Protocols: Do not come if you’re not 100% health. Masks are not mandatory, however we still recommend use if you cannot maintain 6 ft. Distance.
No Spectators: Due to capacity limits, spectators are strictly prohibited. We will invite the parents in for the discussion and expectations portion at 6:15 pm.
NO BAGS IF POSSIBLE BOXERS: Please do not bring any bags or equipment with you. Due to capacity, we are very limited on space. Come dressed and ready for the session (wrapping is not required)
This Non-Contact Skills Assessment will be conducted by Boxing Ontario Certified Coaches and feedback will be provided to all participants at a later date. ⚠️ 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 Sessions are be held every season to allow for athletes to improve and join the competitive team.
The Assessment Tool below outlines what we’re looking for, including the ability to focus and take instruction. The athletes selected to move forward in the program must poses and be proficient with the skills outlined in the Assessment Tool.
Athletes who are selected for the team will be required to join Youth Team Training every Thursday 7:15 pm – 9 pm starting May 26, 2022
In The Meantime, Keep Your Hands Up… And Clean! 👊
Best Regards,
Jennifer Huggins Kingsway Boxing Club
January 27, 2022: Program Update
Good Afternoon Youth Competitive Team and Parents,
Please note that this information was shared yesterday in the KBC Youth Team WhatsApp Group. Please let me know if you have any questions or concerns. We can’t wait to get back on track with the team!
This week: The youth competitors can come for the following:
–> Saturday Jan. 29 7:00 am: Elite/Youth Fight Team Training
–> 1:00 pm Every Sunday : Open Gym — Must reserve spot using link: BOOK OPEN GYM (Please ensure you cancel your reservation if you cannot make it as there is a limit on the number of spots due to capacity limits)
Starting Jan. 31: Programming Resumes
–> Any reserved conditioning classes are back on schedule (same as before) – No action required
–> [CHANGE] Fight Team Youth 7:15 pm Every Thursday This will be to accommodate capacities and for more training time with the team. No action required
–> [ADDITION] Saturday Jan. 29 7:00 am: Elite/Youth Fight Team Training — Please confirm if you would like to move forward in this session
–> 1:00 pm Every Sunday : Open Gym — Must reserve spot using link: BOOK OPEN GYM
November 21, 2021: Program Update
Happy Sunday Parents and Teens,
We are incredibly impressed with the work ethic and dedication that the teens showed during their first on Thursday. Please see below for important next steps. Please do not hesitate to let us know if you have any questions or concerns. I will be available Monday and Tuesday daytime for calls. Note that I will be away at the Youth PanAm Games next week, however Virgil will be available to help with any questions.
Please complete the following Items ASAP:
Join WhatsApp Group ASAP: details sent out via email We’re still waiting for a number of parents and kids to join the private WhatsApp Youth Competitive Team Group. This will be a closed group chat to keep the kids and parents updated with announcements pertaining to their program.
Boxer Medical (sent out via email) We have a couple of medicals from the teens who came to the medical session, however we will not have another on location session until the new year. Please take the attached medical to your family doctor. If you do not have one, let us know and we can set you up with our fight doctor. If you don’t have a printer we have a few blank copies at the gym.
Equipment: Most of the kids do not have the equipment yet, you can secure the headgear through us ($59.99) and mouthguard ($10.00) and for the boys the Groin Protector (69.99). We will have in stock all items next week or feel free to purchase independently. They will need this by next class, we can apply to the account we have on file to make purchasing easier.
Purchase 2022 Annual Licence (see correct licence below) If you think you have already done this, please let me know and I’ll confirm the correct licence is on file. Thank you so much.
Complete the Youth/Junior Membership form if you are between the ages of 11 and 18 (within the year). Submit digitally signed form in combination with completed Medical Form (above) on your next visit to sparring class. Include scanned printout of your birth certificate or heath card for proof of age.
Complete the Initiation Boxer Form for children ages 10 years old and younger. Submit signed form in combination with completed Medical Form (above) on your next visit to sparring class. Include scanned printout of your birth certificate or heath card for proof of age.
Additional Information:
Rapid Testing: Please note that we always have our contact program athletes test prior to contact training. This will be done by the boxer themselves as it’s not required to ‘dig deep’ (just a shallow wipe of the nostrils with the q-tip.
Arrival and Attendance: Scheduling Please ensure your child arrives at 6:10 pm for class every Thursday. If you are unable to attend, you must cancel using the ACCOUNT LOGIN —> Schedules
November 19, 2021: Program Update
Good Evening Parents,
We’re looking forward to seeing the kids for their first Competitive Team Class. Please note the following:
Rapid Testing: Please note that we always have our contact program athletes test prior to contact training. This will be done by the boxer themselves as it’s not required to ‘dig deep’ (just a shallow wipe of the nostrils with the q-tip.
Arrival and Attendance: Please ensure your child arrives at 6:10 pm for class every Thursday. If you are unable to attend, you must cancel using the ACCOUNT LOGIN —> Schedules
Equipment: Most of the kids do not have the equipment yet, you can secure the headgear through us ($59.99) and mouthguard ($10.00) and for the boys the Groin Protector (69.99). Please reply to this email with what you would like to secure through us or feel free to purchase independently. They will need this by next class
November 15, 2021: Program Update
RESPOND ASAP: PLEASE READ AND SAVE EMAIL FOR REFERENCE
Good Evening Parents and Teens,
Congratulations once again on your selection for the Youth Competitive Team Training which starts this Thursday November 18 at 6:15pm. Please take a look at the next steps listed below and respond with CONFIRMED to this email. Do not hesitate to follow up with any questions or concerns, Virgil will also make himself personally available if you want to connect. Please email him (cc’d in this message), and he will set up a time to connect.
IMPORTANT NOTE: We have recently learned that some parents did not receive the original email: [ACTION REQUIRED] Talent ID Feedback & Evaluation — This email included the individualized feedback, team confirmation and next steps.
Session Timing:
First Session Begins: Thursday Nov. 18, 2021 — 6:15 pm
This session will be every Thursday scheduled from 6:15 pm – 7:00 pm, however it will likely run longer especially when the athletes are getting ready for competition.
Attendance Notes:
Upon confirmation of this email, you will be enrolled ongoing in the weekly classes. Please ensure you cancel classes that you will be absent from. This can be done online: ACCOUNT LOGIN —> Schedule
Competitive Program Information:
All kids will be starting at the same level in this program, which gives us the opportunity to build the foundation for their defensive skills. Safety is our number one priority, therefore contact activities will only be conducted once the boxers have shown the ability to effectively display the skills necessary to begin technical sparring. 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.
Competitive Team Membership Options: (please confirm your option if you have not yet)
All options below cover the cost of additional coaching required for club level competition and tournaments. This includes the one on one training necessary when preparing for events.
Option 1: $95/month: Fight Team Training + 1 Conditioning Class
Option 2: $125/month: Fight Team Training + 2 Conditioning Classes Option 3: Drop-In Packages – If you’re already subscribed to this option you are welcome to continue.
Additional Costs: (not covered by membership)
Tournament Enrolment — Approx. $40-$50 per athlete once or twice per year (no cost for club competition)
Equipment & Licensing: (all equipment can be purchased from Kingsway if needed – Orders can be made in response to this email)
Mouthguard
Headgear
Sparring Gloves (14 – 16 oz)
Low-Blow Protector (male boxers only)
Annual Boxing Ontario Medical and Licence: More Info (we will secure the licence using the payment information on record, however you will need to provide the medical ASAP)
October 13, 2021: Program Update
Good Evening Parents and Teens,
We want to start by letting you know how impressed we are with our youth boxers, many showing great interest in taking boxing to the next level. This is inspiring to our entire coaching team, who will be taking our fighters to their first competition this weekend since the start of the pandemic. With competition starting back up, we are excited by the pool of talent within our programs right here at Kingsway! Check out all of the incredible photos from the session: View Full Album
We will be using this Thursday to asses a couple athletes who were unable to attend the initial session, which will delay our program start into November. We ask that all athletes continue working hard in their regular classes, paying extra attention to developing the skills they were tested on last Thursday.
We will be in touch individually with each parent/teen with the final results of their evaluation in a separate email this week, however please see below for our Competitive Team Program Information. Unfortunately we cannot select every athlete who attended the evaluation, however we don’t want this to discourage the boxers from continuing to work towards the competitive team. As mentioned during the Talent ID Session, we will be holding another session next season. If their focus and skills excel before the next date, we will bring them onto the team early.
If selected this season for the fight team, the next steps listed below will be necessary before the first fight team session. Please wait until you have been confirmed BEFORE taking these steps:
Session Timing:
First Session Begins: Thursday Nov. 18, 2021 — 6:15 pm
This session will be every Thursday scheduled from 6:15 pm – 7:00 pm, however it will likely run longer especially when the athletes are getting ready for competition.
Competitive Program Information:
All kids will be starting at the same level in this program, which gives us the opportunity to build the foundation for their defensive skills. Safety is our number one priority, therefore contact activities will only be conducted once the boxers have shown the ability to effectively display the skills necessary to begin technical sparring. 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 no 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.
Competitive Team Membership Options:
All options below cover the cost of additional coaching required for club level competition and tournaments. This includes the one on one training necessary when preparing for events.
Option 1: $95/month: Fight Team Training + 1 Conditioning Class
Option 2: $125/month: Fight Team Training + 2 Conditioning Classes
Option 3: Drop-In Packages – If you’re already subscribed to this options you are welcome to continue.
Additional Costs: (not covered by membership) Tournament Enrolment — Approx. $40-$50 per athlete once or twice per year (no cost for club competition) Equipment & Licensing (info below)
Equipment & Licensing: (all equipment can be purchased from Kingsway if needed)
Mouthguard
Headgear
Sparring Gloves (14 – 16 oz)
Low-Blow Protector (male boxers only)
Annual Boxing Ontario Medical and Licence: More Info
ACCESSIBILITY NOTE: We want to ensure boxing remains an accessible sport. Talk to us, today, about applying for program funding or equipment at a discount rate or fully subsidized period. Inquire Now
In The Meantime, Keep Your Hands Up… And Clean! 👊
Best Regards,
Jennifer Huggins Kingsway Boxing Club
October 11, 2021: Program Update
Good Evening Parents and Teens,
We’re looking forward to seeing everyone tomorrow for the Talent ID Session. Please thoroughly review the important notes below and let me know if you have any questions or concerns.
Date & Time: Thursday Oct. 7, 2021 | 6:15 pm – 7:15 pm Arrive 6:10 – Session will begin 6:15 pm SHARP – Late arrivals will not be accepted. Location: 22-B Jutland Rd (park in front lot and Metal Supermarkets)
No Spectators: Due to capacity limits, spectators are strictly prohibited.
NO BAGS IF POSSIBLE BOXERS: Please do not bring any bags or equipment with you today. Due to capacity, we are very limited on space. Come dressed and ready for the session with only your masks.
Non-Contact Skills Assessment will be conducted by Boxing Ontario Certified Coaches and feedback will be provided to the participants at a later date. ⚠️ 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 Sessions will be held every season to allow for athletes to improve and join the competitive team.
The athletes selected to move forward in the program will poses the skills necessary to begin to learn the tactical skills and begin technical sparring starting every Thursday 6:15 pm. The Assessment Tool attached outlines what we’re looking for, including their ability to focus and take instruction.
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.
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.
Meet Vanessa Lees, RMT
Vanessa Lees has been in the health and wellness field for over 20 years.
She graduated as an RMT in 2012 and combines these skills with a previous designation of a Certified Natural Health Practitioner in which she learned a variety of healing modalities. She works intuitively on the body.
Her skill set ranges from traditional Swedish massage, Therapeutic Massage, Aromatherapy, Energy therapy, Cranial sacral therapy and Reflexology. She is also a certified yoga teacher, personal trainer and fitness instructor.
Vanessa is passionate about educating others on self-care and rehabilitation to aid in healing between treatments as well as creating a safe space for healing.
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.
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.
FALL UPDATE
After months of Virtual Classes, we are so happy to successfully RETURNED TO INDOOR TRAINING!
We are so excited to bring you tons of new programs including Fight Team Training! Some with familiar faces and some with ALL NEW COACHES have recently joined the KBC family. Check out our full schedule listing.
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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
BOXING ONTARIO LICENSING IS MANDATORY FOR ALL CONTACT TRAINING
Fight Team Doctor, Dr. Venturi, will be onsite at the Kingsway Boxing Club for a special boxer medical session.
⚠️ Read Before Proceeding — Important Note: Boxing Ontario Licensing is mandatory for all boxing activities, however if you are not engaging in contact (sparring or competition), you only require the Recreational Licence ($25.00) Buy Now
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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:
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
🥊 This package includes 5 scheduled classes offered at any of our locations. It also includes your Boxing Ontario Recreational Licence which is mandatory for all boxing related training during Step 3.
🥊 The regular price is $125, but we have a special promotion offering this package for only $105!
🥊 This is the perfect choice for someone who needs flexibility in their workout schedule. You can sign up for whatever class you feel like that week, and get a good feel for our different programs!
These classes are conducted at our fully-renovated High Performance Studios, incorporating head-to-toe fitness into a fast and effective workout. HIIT Conditioning incorporates interval training, functional fitness, strength training, and stretching and is suitable for all fitness levels.
Join Jo-Anne Sheffield, Kingsway Boxing High Performance Trainer and seasoned marathoner, in an outdoor group training session.
Bootcamp will incorporate cardio, strength and drills in a fun 45 minute class. All fitness and running levels are welcome and encouraged. Enjoy an outdoor group program, meet new people, and get a great workout!
Power4Teens Fitness Program for Girls, is brought to you by our fitness guru Shyanne McPherson. This program focuses on improving the function of both the mind and body to create improved physical fitness and mental positivity. This is a workout with a difference; – as you sweat, condition and build confidence, Shyanne will inspire, motivate, and help you with body image issues as well as create personal positive affirmations to live life more fully.
These classes are conducted at our fully-renovated High Performance Studios, incorporating strengthening, conditioning and the fundamentals of Kickboxing!
Learn the Art of 8 Limbs in this 8-week Thai Kickboxing class. Heighten your cardio, improve your strength, and learn how to introduce elbows, knees and kicks into your combative arsenal of traditional boxing strikes.
These classes are conducted virtually AND at our fully renovated High Performance Studios, incorporating head to toe stretching and strengthening.
Slow Flow Hatha Yoga with Patricia Else is focused on recharging, refreshing and restoring. Move slowly and purposefully from posture to posture, taking time to breath while quieting your mind. Suitable for beginner to intermediate levels.
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!
Not Sure Where To Start? Get Started With Our Private Lesson Special!
Our training team is returning and ready to help you get back into the swing of punching, pun intended. With a roster of high performance personal trainers and boxing coaches, you can keep it fitness or see how much power your punch packs.
Package Includes:
3 scheduled (30 min) Private Lessons with a nationally certified boxing coach or personal trainer.
NOW OFFERING REGISTERED MASSAGE: Introducing our Newest KBC Team Member, Vanessa Lees
Each year, the Kingsway Boxing Club Family grows bigger and stronger! Last year may have been challenging but it did not stop us from what we do best: KEEP MOVING FORWARD!
BOXING ONTARIO LICENSING IS MANDATORY FOR ALL CONTACT TRAINING
Fight Team Doctor, Dr. Venturi, will be onsite at the Kingsway Boxing Club for a special boxer medical session.
⚠️ Read Before Proceeding — Important Note: Boxing Ontario Licensing is mandatory for all boxing activities, however if you are not engaging in contact (sparring or competition), you only require the Recreational Licence ($25.00) Buy Now
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!
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.
“People tell you to rest when you’re pregnant. Why?
It’s not that we are sick. We are pregnant. This is when our body is the strongest, because it grows bigger and stronger to protect the child we are carrying”
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.
SOME COMMON MISCONCEPTIONS AROUND TRAINING WHILE PREGNANT:
When it comes to exercise, you should take it easy and/or keep your heart rate under 140 beats per minute
You can’t play sports when you’re pregnant
Exercise leads to overheating and dehydration
Running during pregnancy is unsafe
Too dangerous to lift weights
Only prenatal exercise classes are safe for pregnant women
You can’t exercise your abs during pregnancy
MISCONCEPTIONS SQUASHED:
It is perfectly safe to continue with your regularly scheduled workouts even after you get pregnant as long as you listen to your body.
Avoid sports that come with a risk of falling/imbalance. Consult with your doctor.
Stay well-hydrated by drinking plenty of water before, during and after exercising (but no more than 16 ounces at a time).
As long as you do not overdo it and limit your distance, you should be fine.
Performing multiple reps with light to moderate weights is perfectly safe and encouraged.
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.
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.
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
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.
Check out our top 3 options for newcomers, including:
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!
✅ 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)
You can, now, drop-in using membership or packages to our newest class!
Location: High-Performance Studios | 3046 Bloor St. W.
Katerina Muchnik | Certified Yoga Instructor
Kat’s approach to yoga focuses on using poses to get into your body (not the other way around), while focusing on how the asanas feel, rather than what they look like.
Katerina is a certified Yoga teacher with a formal education in Life Sciences, UofT. She is well aware of how each body is perfectly imperfect and uses this combination to focus on proper form and alignment.
[ARCHIVE] Keep Up With Correspondence Sent Out To Program Participants
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
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!
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
Kingsway Boxing Club coaches are highly qualified, with an average of 20 years of professional experience from across the country and abroad. Our team has been trained through the National Coaching Certification Program (NCCP) and Boxing Canada, and they all employ positive coaching styles. Passionate and enthusiastic, they assist in making our program camps and clinics second to none.
The Beaver Boxing Club is a not-for-profit, provincially incorporated organization, that promotes the development of amateur boxing in the Ottawa region. They offer quality training while advocating honest sportsmanship and leadership qualities in both coaches and athletes. All the coaches have been or are competitive boxers with extensive training and experience.
Stockyards Boxing & Fitness Centre is here to provide youth and adults a safe, clean, positive and motivating training environment. We use Boxing as an avenue to teach our members lifelong fitness, respect, and how to be a positive contributor to society. Stockyards Instructors include former National Boxing Champions, former top ranked Professional Boxers and current amateur boxing champions. They are all Certified with Boxing Ontario.
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).
🏊♂️ 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!
Check out our top 3 options for newcomers, including:
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!!!
✅ NEWAdditional Programs:
Drop-In Classes – 2 LOCATIONS! Various Timing: Reserve Classes
EveryMONDAY – 6:30 pm Weekly HIIT Drop-In Classes begin at our High Performance Studio
EveryWEDNESDAY – 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👇
ADULTDrop In Classes Daily!
These classes are run by Boxing Ontario, Nationally-Certified Coaches. Participants will 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!
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 yet!
Maria Gernega is one of our newest Coaches at the Kingsway Boxing Club.
She has a remarkable resume under her belt, including Boxing and HIIT Coach, Mat Pillates and Yoga Teacher 🧘♀️
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 🎼
Vanessa Lees has been in the health and wellness field for over 20 years.
She graduated as an RMT in 2012 and combines these skills with a previous designation of a Certified Natural Health Practitioner in which she learned a variety of healing modalities. She works intuitively on the body.
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
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)
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
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.
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.
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.
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!
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:
EveryMONDAY – 6:30 pm Weekly HIIT Drop-In Classes begin at our High Performance Studio
EveryWEDNESDAY – 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👇
ADULTDrop In Classes Daily!
These classes are run by Boxing Ontario, Nationally-Certified Coaches. Participants will 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!
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 yet!
Maria Gernega is one of our newest Coaches at the Kingsway Boxing Club.
She has a remarkable resume under her belt, including Boxing and HIIT Coach, Mat Pillates and Yoga Teacher 🧘♀️
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 🎼
Vanessa Lees has been in the health and wellness field for over 20 years.
She graduated as an RMT in 2012 and combines these skills with a previous designation of a Certified Natural Health Practitioner in which she learned a variety of healing modalities. She works intuitively on the body.
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
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)
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
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.
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.
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.
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.
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+.
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.
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.
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)
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.
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).
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
Monday Jan. 31 2022 | 12 pm EST.
Happy Monday and Welcome Back Boxers 🥊 Please see very important updates below:
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.
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.
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! 👊
Spring is here and so is outdoor boxing and fitness!
The Kingsway Boxing Club had been delivering virtual programs to the comfort of your homes for the past several months. It was a challenging time but we all stuck together and made the best of it. Now, as Ontario moves into the 3-step reopening process, we are happy to announce that our OUTDOOR BOXING CLASSES ARE BACK!!!
Feeling unsure about leaving your home and getting back out there? This week, we will share with you our top four reasons to train outside.
1 Boost Mental And Physical Health
Research highlights that an average of 30 minutes spent outdoors in nature results in an increased physical activity, lower prevalence of high blood pressure and depression.
Fresh air, grass, trees and the colours of nature have a positive impact on mental health and physical well-being. So get out there and RUN!
Let’s be honest, working indoors can be SO boring! When you are outside, you see people, scenery and so much more, motivating you to work out longer!
A research study done with older adults found that people are more likely to do physical activities outdoors rather than indoors because the environment is more stimulating and leads to more enjoyment.
When you are working outdoors, there is natural resistance, such as wind while cycling or running, causing you to work harder and burn more calories!
One study found that in a high-intensity workout, you’d have to run 15 percent faster on a treadmill to burn the same calories as running outdoors.
4 Sleep Better
Turns out that exposure to natural light actually enhances your sleep! One study compared the effects of outdoor exercise among 360 women, and found that being out lead to significant sleep improvement.
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.
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! 👇
Outdoor Bootcamp
Jo-Anne’s Exclusive Outdoor Bootcamps incorporate cardio, strength and drills in a fun 45 minute class. All fitness and running levels are welcome and encouraged.
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
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.
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…
PRIVATE TRAINING AVAILABILITY
WEDNESDAYS 8AM – 11AM
THURSDAYS 10AM – 11AM & 3PM – 4PM
Join Maria Gernega in her private training sessions, where you can ask questions and refine your technique through personal interaction.
☑️ 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.
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!
~ HIGHLY INTERACTIVE: We may have gone virtual due to the COVID19 protocols, but that has not stopped us from connecting with our clients 1-on-1. Our coaches not only train and coach you through their workouts, they are also there to help you excel in what you do! Ask questions, get tips, refine your techniques AND some coaches even allocate time after their Virtual Class to answer any questions you may have.
~ Featuresand 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!
🌟 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.
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!
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~
🎽 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.”
Check out our top 3 options for newcomers, including:
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!
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.
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.
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!
⚠️ 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!
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.
A boxing enthusiast, Maria Gernega ensures her 45 minute classes are filled with intense training, leaving you empowered and energized!
She describes her classes as “Spicy, music-driven and invigorating for the mind and body”
Maria has also coached at 9- Round and F45 and will now be joining the Kingsway Boxing Club.
Come join Maria’s PUNCHIIT! classes, outside the High Performance Studio on Bloor St. W – Tuesdays @ 5:30PM
P.S. She is also very artistic and does illustrations on the side.
Certifications:
Certified Personal Trainer under The National Academy of Sports Medicine
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.
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.
The Kingsway Boxing Family has been back to training since June. As we build routines, return to work and kids go back to school, it’s important to continue keeping our community safe! Please be aware of any possible symptoms and contact us if you’re unsure.
Our staff, trainers and coaches will be following strict protocols limiting contact and ensuring the safety of our clients. In addition to cleaning in between clients and classes, a deep clean and sanitization of all locations are conducted at the beginning and end of each day.
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!
Check out our top 3 options for newcomers, including:
“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.
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.
Did you know, that the source of many of life’s discomforts, stems from not drinking enough water?
That may be an exaggeration! But seriously, water is an elixir that guarantees to help you reach your fitness goals, if consumed the right way.
“Entering into an activity with a mere 2–3% level of under-hydration has been shown in research to reduce strength by at least 2%, power by approximately 3% and high-intensity endurance by around 10%,” says Jennifer Novak a strength and conditioning coach and founder of PEAK Symmetry Performance Strategies.
This week, we will be sharing with you, our guide on how to stay hydrated before, during and after your workout.
Before Your Workout
“You should aim to be fully hydrated within an hour of starting your workout, because the act of drinking water only starts the hydration process,” explains Mike Israetel, PhD, co-founder and chief sport scientist of Renaissance Periodization and a U.S. Olympic Sports Nutrition Consultant.
The best way to tell if you’re hydrated before a workout, he says, is to check the colour and quantity of your urine. “If you’re peeing clear-yellow voluminously several times in the hours before training, you’re probably good to go.”
During Your Workout
You should aim to take a water break every 20 minutes and drink 5 ounces approx. This can fluctuate depending on how hard you’re training or how cold the environment is. The only time you might not want to drink is right before a high intensity workout. Strategize according to your environment and type of training!
After Your Workout
The best way to calculate how much water you should drink is by weighing yourself before and after your training and drink the amount that your body has lost in weight.
Post workout, the recommendation is at least 16 ounces of fluid for every pound lost! This might be slightly more for men.
A Few More Hydration Tips:
Staying hydrated and nourished is crucial to ensure you have optimal energy levels and get the most out of your boxing class. Proper hydration enhances your performance, improves endurance, and helps you recover faster. Here are some essential tips on how to stay properly hydrated:
Drink Water Throughout the Day: Start hydrating well before your class. Drink water consistently throughout the day, aiming to consume at least 8-10 glasses (about 2 liters) daily.
Hydrate Before the Class: About 1-2 hours before your boxing session, drink an additional 16-20 ounces (500-600 ml) of water to ensure you’re adequately hydrated before you start.
Avoid Excessive Caffeine and Alcohol: Limit your intake of caffeine and alcohol, as they can contribute to dehydration.
Bring a Water Bottle: Bring a water bottle with you to the class and take sips during short breaks or as needed to maintain hydration.
Listen to Your Body: Pay attention to your body’s signals. If you feel thirsty, take a moment to hydrate.
Replenish Electrolytes: During intense workouts, you lose essential electrolytes through sweat. Consider drinking an electrolyte-rich beverage or adding a pinch of salt to your water to help replenish them.
Post-Class Hydration: After your boxing session, continue to drink water to rehydrate and support your body’s recovery process.
In addition to hydration, make sure to nourish your body with a balanced meal or snack before your class. Opt for a combination of carbohydrates, protein, and healthy fats to sustain your energy levels throughout the workout.
By prioritizing hydration and proper nutrition, you’ll be better equipped to perform at your best during your boxing class and make the most of your training experience. Remember, taking care of your body is a crucial part of achieving your fitness goals and enjoying your boxing journey.
Check out our top 3 options for newcomers, including:
60 minutes of physical activity is the recommended daily minimum to stay fit and healthy!
But with so many different options out there, virtually and in person, how do you decide which one is right for you?
This week, we will be sharing with you our guide to choosing the right program for you.
1 Are You A Solo Or Group Athlete?
Deciding if you want to workout on your own or as part of a group is the first step.
Working out alone lets you set your own schedule and you are not tied down to anyone else’s. However, this means that you are your own motivator and have no one holding you accountable! On those lazy days, you are most likely to ditch your workout.
Working out in a group/virtual group is super fun! A good coach will also be there to correct you and motivate you throughout the way and it gives you the human interaction we all need, especially during these times.
2 Check The Weather
The weather throughout the year is an important factor. If the weather fluctuates drastically between seasons, activities like running and cycling become difficult to sustain. Your best bet is to choose different activities for summer and winter that compliment your ultimate fitness goals.
3 How Much Time Do You Have?
Figure out how much time you really have on your hands for a workout. Certain activities require a longer time commitment to be effective, whereas high intensity interval training (HIIT) is for people who have very limited time on their hands.
4 What’s Your Budget?
Ask yourself how much you can spend on classes and the gear. Once you have that in mind, explore the different options available within your budget, you will be surprised at what all you can actually do that will cost you almost nothing! A lot of classes focus on body weight for which you don’t need any equipment! But of course, if you can spend more, you will have more options.
The best way to keep yourself motivated is to find something that you truly enjoy! If you’re not a fan of running or weight lifting, do not force it! There are plenty of other options out there! Not to be biased, BUT boxing is one of the most fun activities to pick up!
Check out our top 3 options for newcomers, including:
We’ve enjoyed staying connected with our community through our Virtual Boxing Club, however It’s been a very long time since we have actually seen each other. We wanted to take this opportunity to update you on what we’ve been up to and on what’s on the horizon!
Lockdown and COVID have been hard on all small business owners, however for us DEFEAT IS NOT AN OPTION! We have used this opportunity to venture into many new and exciting projects! From corporate team building to coaching development seminars, the virtual world has helped our team prepare to welcome you back with a whole new perspective and refreshed mindset post lockdown!
🏋️♀️ 🥊 Join Us For Outdoor Training… SOON!
While we’re still faced with many restrictions, we’re working hard to launch various outdoor training options in June 2021. In addition to our outdoor seasonal programs, we are hoping to bring you back outdoor private training and physically distanced small group sessions.
For now, we will continue training you hard via our virtual programs. Check them out below!
⚠️ [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.
Here’s what we have been up to and what’s on the horizon…
The Virtual Boxing Club | Brought to You By Beaver and Kingsway Boxing Clubs
For the first time ever, Kingsway Boxing and Beaver Boxing partnered up as a fully-operational virtual boxing club!
We are now offering recreational, technical, competitive classes, and even special needs programs brought to you by Boxing Without Barriers (BWB).
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!
Once a week, we bring you new blog posts about your favourite topics. Let us know if there’s anything you want us to explore; we’re always looking to feature subjects important to our community!
Following last year’s cancelled events and the postponement of the Olympic Games, Boxing Canada is getting ready for round 2 of the Road to Tokyo. With seven weeks to go, 13 Canadians are nominated to compete in the upcoming Americas Olympic Qualification set to take place May 10-16 in Buenos Aires, Argentina. Here are their names and weights:
MEN
52 kg Justin Parina 57 kg Jonathan Bourget 63 kg Thomas Blumenfeld 69 kg Wyatt Sanford 75 kg Jaquan Carty 81 kg John Michael Bianco 91 kg Satwinder Thind 91+ kg Christophe Bernier
WOMEN
51 kg Mandy Bujold 57 kg Caroline Veyre 60 kg Irene Fiolek 69 kg Myriam Da Silva 75 kg Tammara Thibeault
Check out our top 3 options for newcomers, including:
Alongside the lockdown extension, our waist seems to be extending as well! Don’t you worry… This week, we will be sharing with you some simple, no equipment exercises that you can do at home.
Did you know that body weight training exercise can tone and slim your body while helping you gain muscle?
Here are our favourite top five body weight exercises!
1 Push-Ups
Push-ups are one of the most effective forms of bodyweight exercises. They target your chest, triceps, and the front of your shoulders and they’re SO good for your core.
2 Full Burpee (With Push-Up)
How can we miss out on burpees?! The burpee with push-up is a full-body exercise that works your core, arms, quads, glutes, and hamstrings!
3 Planks
The Plank engages your entire core and makes it feel like it’s on fire; including the transverse abdominis, rectus abdominis, and obliques! Even your glutes are put to work.
4 Lunges
Glutes, calves, and hamstrings; lunges are a powerful exercise that targets them all! Make sure these are a consistent part of your workout routine.
5 Squats
We are all about exercises that require the most muscle movement, thus the most calorie burn! Squats tone, tighten and firm up your whole body, especially your legs and booty!
Check out our top 3 options for newcomers, including:
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