NIAGARA FALLS BOXING CLUB 2008 - 2009

LADIES ONLY BOXFIT

Niagara Falls Boxing Club is happy to offer this ladies only class to any women who would like to reap the benefits of training without the pressures of feeling they will someday enter the ring.



Wednesday & Friday
6:30pm - 7:30pm
NOTE: No Classes in December!

We are back to our regular two nights per week on January 7th

Open to ALL fitness levels!

This class is for everyone. The Ladies Only BoxFit is about having fun, meeting new friends and getting fit. 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 minutes and 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 regularly 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 NFBC professional 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 not necessary for gals interested in just trying this class on for size, however, women interested in continuing on with the class are encouraged to purchase their own handwraps ($10.00) from NFBC.
Fees for this membership are as follows

$5.00 per class
$40.00 per month
$100.00 for three months

Watch this page for healthy lifestyle change tips!


NOVEMBER TIPS

November 26th

Since we are off for the month of December, just wanted to give you gals some tips about staying the course while you are out in the world of holiday cheer :) Merry Christmas and see you on January 7th!

The season to be jolly is here at last, and with it, all of those butter-drenched dishes and decadent desserts Aunt Bea loves to bake. But before you layer on the sweaters -- and the pounds they can hide -- check out this advice from Daphne Oz.

November 19th

November 12th

November 5th

In a study, people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The high-fiber eaters were also 15 percent less likely to develop chronic obstructive pulmonary disease, an irreversible lung condition that makes it hard to breathe. Fiber may protect lungs by reducing tissue-damaging inflammation. The antioxidants in fiber probably help protect lung cells, too. Are you getting enough fiber?

OCTOBER TIPS
October 29th
In keeping with my October theme of Halloween activities here is something you can do with a pumpkin, maybe you didn't think of. I know I didn't! Pumpkin makes an excellent face mask ingredient for all skin types, especially environmentally damaged or sensitive skin. High in Vitamin A (skin healing), C (anti-oxidant) and Zinc, the pumpkin soothes, moisturizes and acts as a carrier, assisting the other mask ingredients to absorb deeper into the skin and intensifying the results. Give your skin this healing mask for a healthy glow!
Pumpkin Pie Face Mask
Ingredients
2 teaspoons cooked or canned pumpkin (not pie filling, just plain pumpkin), pureed (see above for benefits)
one-half teaspoon honey (humectant, regenerative)
one-quarter teaspoon milk (or soymilk)(alpha hydroxyl acid, enzymes digest skin cells)
Optional Ingredients
For Dry Skin
one-quarter teaspoon heavy whipping cream (moisturizing; alpha hydroxy acid)
-or-
one-half teaspoon brown sugar (exfoliates, moisturizes, alpha hydroxyl acid)
For Oily Skin
one-quarter teaspoon apple cider (tonic action promotes skin circulation; alpha hydroxyl acid; regulates pH).
-or-
one-quarter teaspoon cranberry juice (high in antioxidants critically important to the utilization of essential fatty acids to maintain balanced, nourished skin.
Directions
Combine the ingredients for your facemask. Mix gently and apply to your face avoiding the eye area. Rest and relax for 10-15 minutes while your pumpkin pie facemask gently exfoliates, nourishes and conditions your face. Rinse with warm water and apply the appropriate moisturizer for your skin type.
Just an aside, I've not tried this....yet! When I do, I will for sure let you all know how it turned out.
October 22nd
Getting ready to carve up the old jack-o-lantern! Remember when your mom used to make up roasted pumpkin seed in the oven...they were so delicious. I have tried it on a few occasions and they never seem to turn our just right somehow. So for the past few years, I've not made up the roasted pumpkin seeds :(
In light of that fact, I have found some yummy methods of reviving this old favorite
Slow Roasted Pumpkin Seeds
pumpkin seeds from 1 or more pumpkins
1 tablespoon butter
salt or other spice
Wash the pumpkin seeds to remove all the pulp, and place in a bowl. Melt the butter in a pan and then pour, bit by bit, into the nuts, tossing while you go. They key is not to use too much butter, but just enough to lightly coat the seeds. Smaller pumpkins may require less than 1 tablespoon of butter, larger ones more. Add salt. Preheat the oven to 250F; spread the seeds out over a baking pan and bake, turning occasionally, until crisp and lightly golden browned. Overcooking causes the nuts to toughen and lose flavor. American Indian Variation Wash the pumpkin seeds thoroughly, and place them in a bowl. Cover with cold water to which just enough salt has been added that it is still drinkable, and let soak overnight. Drain the seeds, place them on a cookie sheet, and cook in a low oven—-250 F—-until they are crisp and golden brown.
October 15th
This October, when you are getting ready to watch some scary Halloween movies, break into the popcorn!! But stay away from the frightening chemicals that are found in microwave popcorn. Go back to the old ways by using an air popper or jostling a pot of kernels in a heart-friendly oil on your stove top. 
A report from the FDA indicates that a chemical coating used in microwave popcorn bags breaks down when heated into a substance called perfluorooctanoic (PFOA). The Environmental Protection Agency has identified PFOA as a “likely carcinogen.” Another study has found an acid that can be extracted from the chemical causes cancer in animals and is “likely to cause cancer in humans.” (YIKES!)
A second potential danger in microwave popcorn is diacetyl, an FDA-approved chemical found in the fake butter flavoring. There’s even a debilitating respiratory disease called bronchiolitis obliterans. The Food and Drug Administration continues to study whether consumers can develop lung disease from inhaling diacetyl. In response to the concerns regarding the risks of diacetyl exposure, a number of microwave popcorn manufacturers have discontinued using it in their products.
Let's make our healthy snack, a healthy snack without all the chemical ingredients! Here's how:
Pop Your Own Popcorn on the Stove Top: 
Pour 3 tablespoons of olive oil (or grapeseed oil if you prefer a more neutral taste) into a heavy, 3 quart or larger pan and place on medium high heat. Put two kernels in, and when one has popped, pour in 1/3 cup of pop corn (white or yellow) and cover pan. When corn begins to pop, shake constantly allowing steam to escape from popping kernels–otherwise popcorn will lose its crunch. Remove pan from heat immediately when popping stops or it will burn. Pour into a large bowl and season to taste.
October 8th
I get asked about nutrition often. This is great, because I like to share information about ways to keep healthy and well. I stand by healthy eating and whole food recommendations, but sometimes the question about vitamins comes up. I am no expert (at this time) on vitamins and supplements. I have always stood by the school of thought that whole foods will get you where you want to go. Here is an article that I found supporting exactly that.
"There is very little research that supports that taking vitamins and other nutrients in pill form has any benefit. Food is much more complex than these individual elements. It’s the interaction of all of the nutrients together in their whole form that likely does the body the most good (though, to be honest, that’s hard to prove scientifically as well).
There are some vitamins and minerals that have sufficient evidence to support their use, especially when a deficiency is documented by the appropriate blood test, namely calcium, vitamin D, iron, folate, and b12.
Keep eating your well-balanced diet. Your body and your bank account will probably be healthier in the long run."
Posted on the Care2 Website by Dr. Brent
My best advice regarding vitamins and supplements is talk to an expert. Someone who doesn't stand to gain financially from a purchase that you are making is your best option. For most people just eating a proper diet of enough whole foods (meaning not from a can or a box, unprocessed foods) will provide enough energy, vitamins and minerals for you to stay healthy and feel great.
October 1st
It has recently been brought to my attention that October 1st is World Vegetarian Day. Who would have thought that?! I had not idea and I'M a vegetarian. Oh well, better late then never I suppose. Just because all you omnivores missed WVD doesn't mean late celebrations have to be forgotten about. Here are some ways to introduce a little vegetarian into all our lives.
• Eat meat-free for one or two days per week.
• Learn how a vegetarian diet can benefit you personally.
• Try the meatless options available at local restaurants and eateries.
• Discuss vegetarianism with a vegetarian that you might know.
• Host a meatless meal or potluck for your friends.
Give some vegetarian recipes a shot, you might be pleasantly surprised at how satisfying and delicious this type of diet is. Here are a few more reasons to try adding some vegetarian options to your table.
1. Reduction to the risk of major killers like heart disease, stroke and cancers while cutting exposure to food-borne pathogents.
2. Offers a viable answer to feeling the world's hungry, through more efficient use of grains and other crops.
3. Saves animals from suffering in factory farm conditions and from painful slaughter.
4. Conservation of vial, but limited freshwater, fertile topsoil and other precious resources.
5. Preservation of irreplaceable ecosystems, such as rain forests and other wildlife habitats.
6. Mitigation of the ever-expanding environmental pollution of animal agriculture.
Here are some great vegetarian recipe ideas!

SEPTEMBER TIPS
September 24th
The Ladies BoxFit Class will participate in the "Candy Cane Lane 5km Race" on November 23rd, 2008 to help support Project S.H.A.R.E. This is a great opportunity to get out and socialize with our community, look at the sites and get some exercise with our friends. We are not looking at this as a "race" but more as a goal that we are all going to finish the 5km at our own pace. Some ladies have decided to walk, others are going to do a walk some/run some and two students have openly said they hope to run the entire 5km!! Ladies BoxFit has taken part in a stair climb for cancer and a 5km walk for hospice in the past year. The ladies that chose to come out were rewarded with a great satisfaction in putting their new found fitness to the test. I encourage the whole class to come out on November 23rd and do just that. You won't be disappointed!
Best of luck to all participants, and no matter what time it takes, the goal is to finish and support Project S.H.A.R.E. during their busiest time of the year.
SUCCESS STORY!! 
A new student of Ladies BoxFit, joined at the beginning of September 2008 has enjoyed a loss of 3 inches when totalling her bust, waist and hip measurements!! Great job, keep up the hard work.
Another new student joining at the beginning of September has noticed that her pants are fitting MUCH better then before. That is worth a high five and a big congratulations!
Way to go ladies!! 
September 17th
I noted that many members of my fitness class are big fans of the program "The Biggest Looser". I've seen it a few times and it is entertaining and uplifting at times. Not to mention, I've gotten some good training ideas off that show too! I read a good article that puts "The Biggest Loser" in it's proper place.
THE RESULTS ARE NOT TYPICAL!
healthy weight loss guidelines state that 2lbs per week lost is a safe way for adults to loose weight. Occasionally, adults with BMI's higher then 30 can safely lose a little more than that. Losing 2lbs per week on "The biggest Loser" would send you home very quickly! Later in the show, everyone's weight loss slows down, and they're disappointed with four, six & even eight pound losses. In reality, even these "small" amounts are more than what most people can expect. In real life, most people can lose up to 2lbs per week. Slow and steady wins the race!
THEY PUT THEIR LIVES ON HOLD!
In a perfect environment-with trainers & dietitians & doctors overseeing every step, we could all be big losers. But weight loss doesn't require putting your life on hold. Sure, it'd be easier, but it's pretty unrealistic & it doesn't teach you how to really deal with life and weight loss. Those of us who learn to lose weight & live in the real world are far better off-because we can build habits that really work & create lasting change.
THEY ARE OFTEN OVER TRAINING
The best bet is to start an exercise program slowly, increasing the intensity duration & frequency over time. Even then, no one person needs to exercise for hours a day. Allow your body the time it needs to adjust to workloads & remember that there is more to life than fitness.
THEY RELY ON TRAINERS
I believe in personal training (I'm a trainer!) but you don't NEED a personal trainer to be successful. I like to teach people how to exercise, and then let them go. A dependent relationship between client and trainer is not a good idea. A teacher/student relationship is a much better and much more functional situation.
THEY GIVE UP THEIR FAVORITE FOODS
The show doesn't come right out and say this, but it seems to imply that you must give up all your favorite foods to lose weight. This is unrealistic, not to mention boring. In reality, you can enjoy your favorite treats from time to time-just not all the time. Trainer Bob even said that you can have dessert once per week.
THEY COMPARE THEMSELVES TO OTHERS
The only person you should be concerned with is yourself. Everyone loses weight in different places and at different rates. Don't let someone else's victory or defeat determine whether you view yourself as a winner or a loser. Keep your eyes straight ahead as you eat right, exercise hard, remain consistent. If you do this, everything else will eventually fall into place.
Read the full article by Jason Anderson here http://www.sparkpeople.com/resource/motivation_articles.asp?id=1192
September 10th
The class is getting bigger!! It is wonderful to have so many new students. First tip of this new fitness year at NFBC is make sure you are drinking plenty of water. The average person should be getting between 10-12 cups per day. Everyone is different but remember H2O is so important to functioning properly. So drink up and feel great.
SUCCESS STORY!!
An original student of Ladies Only Boxfit hit a major milestone in class this night. She held the plank for 2 FULL MINUTES!! When we first started, she was on her knees holding for about 15-20 secs max. A year later she is doing the full plank for 2 minutes on her toes. Keep up the great work and keep challenging yourself.
September 3rd
Welcome back ladies to our 2008-2009 season! Hope everyone had a good summer and got out to enjoy the weather. We are back into classes full swing so get ready to add "Ladies Only BoxFit" to your fall/winter schedule. Let's keep our bodies moving!