Niagara Falls Boxing Club is happy to offer this ladies only class on Wednesday and Friday to any women who would like to reap the benefits of training, without the pressures of feeling they will someday enter the ring. This class is a great place to get fit and make new friends.
Ladies Only Wednesday & Friday Ladies Only
IF SCHOOLS ARE CLOSED DUE TO WEATHER, SO ARE WE!
Open to
ALL fitness
levels!
This
class is
for
everyone. The Ladies
Only
BoxFit
is
about
having
fun,
meeting
new
friends
and
getting
fit.
This
is a
NO
CONTACT
class.
All
participants
in
this class
have
experienced changes
in body
composition, have
lower stress
levels and
find that
daily activities
have
become
easier. The
Ladies Only
BoxFit Class
provides
a
welcoming and supportive
environment.
Do not feel that you are too out of
shape to pop in and give it a try. This class
is geared
for beginners and
experts
alike. It
is based on work for 2-3
minutes and active
rest for 1,
just
like
our
novice and
competitive
amateur
boxers.
The
class
has
many
exercises
that
have
three
levels. Low - Medium
- High.
Participants are
encouraged
to
mix and match
the levels to stay
challenged
as
their fitness level
increases.
The
class
under
goes
a
mild
overhaul
monthly
to
keep
your success
rolling
and
your
interest
peaked. 
Our
instructor
is Stephanie
Van
Zandwyk.
She
is
a
Level 1
boxing
coach,
Can
Fit Pro
certified as a
personal
trainer &
a former NFBC boxer.
Stephanie has
been living the
athletes
lifestyle
for more then a
decade.
Stephanie
loves
to
share her
knowledge of
fitness
and nutrition
to
any interested
party. She
will help
you
achieve your
fitness goals in
an
effective and
safe
way.
No
pre-approval is
necessary, just
show up and give
it
a
try!
Attire
would
be comfortable clothing that
allows
free movement and proper
support in
all the
right places
as
well as shoes that
are suitable for
working out
in.
Participants PLEASE
bring H2O
to keep
properly
hydrated! We
do
have a water
cooler for
refills.
Equipment
is
minimal Participants are
encouraged
to
purchase
their own
handwraps
($10.00) and gloves (handwraps, gloves and skipping rope package is $50)
from
NFBC.
Fees for
membership are as
follows
$5.00
per
class* (with one time annual fee payment) OR $7.00 per class
$40.00 per
month*
*In addition to the fees above, each member can pay a one time annual fee of $10 for insurance, if you choose not to pay the one time annual fee, classes are $7.00 per class. If you would like to pay the $40.00 per month, you must pay the annual fee of $10.00.
Watch below for lifestyle tips, recipes and news about the class.
* * * * * * *
BODY WEIGHT 500
Okay Ladies...here it it, the exercises for the coveted BODY WEIGHT 500 CHALLENGE!!
| FAST MOUNTAIN CLIMBERS (ON BOX) | Y SQUATS |
| JUMP SQUATS | RIGHT/LEFT FORWARD LUNGES |
| PUSH UPS ON BALL | SQUAT THRUST |
| RIGHT/LEFT SIDE STEP | RIGHT/LEFT MEDIUM LEVEL STEAM ENGINE |
| SLOW MOUNTAIN CLIMBERS (ON BOX) | NOVICE BURPEE (ON BOX) |
We will do 5 sets of 10 reps each exercise. Initial times will be recorded starting the first two weeks of November. We will then redo the timing the second and third week of December to see who wins the prize for the most imporved time of 2010!
REMEMBER...this is about improving yourself! We are not in competition with each other.
($5 to play the game, all money goes towards buying the prize to the winner of the MOST IMPROVED TIME.)
HEALTHY LIFESTYLE TIPS
A healthy body is a guest-chamber for the soul; a sick body is a prison. - Francis Bacon
Your body is one of the most fragile things you need to care for. All too often we allow sickness, stress, and even other people run our lives. It's tough to consistently pursue your goals when you're laid up or constantly fighting illness. Take a preventive approach to your health. By eating a healthy diet, exercising regularly, getting plenty of sleep, and dealing with your emotions, you can build and maintain a healthy body that can help you improve other areas of your life!
The future comes one day at a time. - Dean Acheson
Do your dreams seem far away? Does the distance between you and the finish line deflate your motivation? Often we forget that goals and dreams are not achieved overnight, but rather in a series of small steps. Progress towards your goals should also be counted as victorious! Stop looking at the end result to bring you the greatest joy. Instead, celebrate the ways in which your life is gravitating towards that desired result. Nothing is guaranteed in life, so make the most of each day and persevere. Remember that the small things in life build up to the bigger ones.
The Best inspiration is not to outdo others, but to outdo ourselves. - Anonymous
No one likes to lose. The thrill of victory after competition is hard to match. But the wins that leave the most significant, long-term impressions are the ones where you win against yourself. Beating a friend in a game of hoops is much less meaningful than setting a personal best time while running. We live in a highly competitive world, and everything around us screams that we've got to be number one in order to feel successful. Truly though, the best measuring sticks are your past and your potential--not against someone else's standards. Raise the bar for yourself!
To be nobody but yourself--in a world which is doing its best, night and day, to make you everybody else--means to fight the hardest battle which any human being can fight; and never stop fighting. - E.E. Cummings, poet
Take a look at your priorities and your goals. Where did they come from? Are they the products of soul-searching, self-analysis, and careful planning? Or are they a reaction to pressures from other people? Did you find them within yourself or within the pages of a magazine? The answers to these questions are important because they tell you if the person you're becoming is someone you want to be. Here's another way to look at a goal: do you want it, or do you just think you should want it? It's not easy to follow your own direction in life. But it's more possible than you may think. Question everything. Every priority in your life needs to justify why it's there. If you can't come up with a good reason that actually comes from YOU, maybe it doesn't belong.
One man's (or woman's) creativity is another's brain damage. - Roland FischerIf you accept someone else's idea of reality and personal limits, you'll have no control over your own destiny. You can only go as far as that view will let you. Do you normally accept things as they are, or do you ask "why" and "what if"? Being an individual and thinking for yourself--even while others are calling you crazy--takes courage. For many, trying a new perspective is scary. But if we always stick to the familiar, the known, we never grow and learn. Don't be afraid to go against the grain. Ask the tough questions that everyone else is afraid to ask. Try a new way to do the same thing just to see what happens. We guarantee you that the world won't end. You'll see solutions that nobody else would see if they're all looking at a problem the same way. Practice new ways to combine unrelated objects. After all, somebody had to try peanut butter and jelly for the first time.
Stop living life for what's around the corner and start enjoying the walk down the street. - Grant L Miller, motivational guru
It's possible to be a little too focused. With blinders on, it becomes easy to completely live in our vision of where we will be in the future, while ignoring the improvements that we have made in the present. The road to a healthy lifestyle is a long trip. While it's very important to realize what we are shooting for, we also need to make sure that we keep our heads in the present to enjoy the progress we've made. If your goal is to lose weight, instead of waiting to celebrate until you lose it all, enjoy today's small victories and take advantage of your improved health now. This approach serves as motivation for any aspiration in life. Set ambitious goals and enjoy the road to accomplishing those goals, because life might pass you by if you are always planning for tomorrow without ever seeing today.
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