More Challenges!!

Squat challenge: Perfect way to tone your quads, thighs and butt! It will help you get more power on your swing kicks too!
On day one, start with 50 squats. Each day increase the amount of squats by 5 (Day two 55, day three 60…) On every 4th day take a rest to let your legs recover. By the end of the month youll be up to 250 squats!
*If you need to start with a lower number thats okay! Start where it is comfortable for you and follow the same challenge adding 5 squats a day, and resting on the 4th day.

Plank Challenge: Holding a plank really works on your core strength. This challenge is great to do every second day. On day one hold your plank for 30 seconds. Rest day 2. Day 3, hold your plank for 45 seconds, adding on an additional 15 seconds. Day 4 rest, day five hold your plank for 1 min, adding on another 15 seconds. Each time you perform this challenge add on an additional 15 seconds!
*If 15 seconds is too much to add on, try adding 5, or 10 seconds. Make sure you record all your results so you can see how well you are doing!

Take on these fitness challenges and youll be amazed at how far you can push your body!

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Push ups, Squats and plank! Working your upper body, lower body and your core!

There are some great techniques to improve the amount of these exercises you can do, which will greatly help during your workouts.

Challenges!!

Push up Challenge: This is a great way to improve the amount of pushups you can do! It will make your upper body stronger, and help you tone.  This is to be performed 3 times a week. Use a stop watch and do as many push ups as you can in 1 minute. Take a 30 second rest and repeat twice more (for a total of 3 sets). Make sure to record your results so you can see your progress!
*If you need to start this challenge from on your knees go ahead and do so. As the weeks go on, try doing as many as you can from your toes.

Part 2 of this article will discuss more challenges you can do to improve your strength. You can read that by CLICKING HERE!

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CLICK HERE to view and download the new updated schedule.

That’s not all… The Brampton (North East) location has moved to 1650 Williams Parkway unit #5 (Taj Plaza). This new location has lots of space with striking bags and more than enough pads for everyone!

CLICK HERE to view the location on a map.

Thank you everyone for the ongoing support to allow this location to expand!

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Ice Cream Ice Cream is one of the best deserts, but when trying to reach your goals, ice cream wont help. When craving something sweet and cold, a home made smoothie could do the trick! Use some fresh fruit, ice, almond milk and whip it all up! Use more ice and it will be thicker like ice cream. 

Soda Many people have a hard time taking soda out of their diet. Soda is high in sugar and calories, and diet soda is full of chemicals. If it is the carbonation you are wanting, try using plain soda water and adding lemon juice, or some frozen fruit.

Chips Everyone loves Potato Chips, but they are fried, high in calories, high in sugar, sodium and fat. The last thing you want in your diet. There are a few healthier alternatives. Apple chips and banana chips can be bought in health food stores and most grocery stores. You can make your own kale chips, by just baking kale with a bit of oil, sea salt and pepper. They will be high in vitamins, and still give you that salty crunch. Pita chips. Bake pita bread with a bit of oil and your choice of spices. Taste great with some hummus! Of course the best alternative would be some crunchy carrot, celery and cucumber sticks!

Sugar Adding sugar to things like tea, coffee, grapefruit, and oatmeal brings up the calories, and brings down the health of your meal or drink. There are some healthier alternatives to sugar. Agave syrup is an all natural syrup, and very tasty. Coconut sugar is lower in calories than white sugar, and low on the glycemic index, so it will break down slowly in the body. You can also try stevia. It is a natural no calorie sweetener.

Try swapping in some of these options into your daily meals!

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Salad Dressings
If you look at a label on a bottle of salad dressing from the store, you will see it high in calories, sodium, fat and full of ingredients that you may not know what they are. Making your own salad dressing is so much healthier! You will know what is in it, so you are in control, and it will taste fresh. Some great ingredients for salad dressings: Lemon or lime juice, dijon mustard, black pepper, garlic, onion, apple cider vinegar, olive oil or flax seed oil.

French Fries
They are tasty, but unfortunately not that healthy. Even when buying them in the frozen section at the grocery store and baking them, they were still fried before packaged. Best thing to substitute french fries with are sweet potato fries. They are higher in nutrients, have a sweet taste, and are a complex carbohydrate. Best way to cook them is to lightly rub coconut oil on the pan, and rub a bit on the potatoes. Coconut oil is very healthy for you, and it is a lighter choice than cooking them in vegetable or canola oil.

Ketchup
It may be made from tomatoes, but there is a lot of sugar in there! Sugar is the last thing you want to include in your diet. There are many recipes on line to try making your own ketchup that way you can control the amount of sugar. Or, in the health food stores there are sugar free ketchups, or ketchups low in sugar in the grocery store. Some other alternatives to try: Mustard, hot sauce, salsa.

Try swapping in some of these options into your daily meals!

You can read Part 2 of this Blog for more healthy food alternatives by CLICKING HERE!

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Carrots, broccoli, fruit… a salad, seeds, nuts, sprouts! All these delicious sorts of foods, when left in their natural state are full of nutrients that our bodies need! Spring is in the air, so it’s a perfect time to start thinking about adding more raw foods into your diet!

When cooking your food to above 118 degrees Fahrenheit, most of the nutrients will be destroyed.

Vitamins and minerals: Most of the vitamins and minerals will be destroyed at this heat. If most of your food you are eating is cooked, then your body will become deficient in the vitamins and minerals that you are not feeding it.

Enzymes: Most of the enzymes will be destroyed at this heat. You need enzymes to digest your food. If you are not getting the added enzymes from your raw foods, then your pancreas will have to go into overdrive and produce them. If all your foods are cooked, then the pancreas will not be able to keep up with the food being consumed, resulting in your food not being completely digested. This can lead to indigestion, allergies, infection, bloating and gas. And if there are not enough enzymes, then you will not be able to break down the food efficiently enough to get the nutrients (that are left after cooking it).

Eating raw food is great for the environment! Most raw food is not going to be over packaged, so there will be less waste. Also it can be great for the community! Try going to your local farmers market, or to the farms themselves to get some of your food this spring and summer and fall!

It’s ideal to try and have your diet 60-80% raw. If you are going to heat your food, try blanching it quickly, or cooking it at a very low heat. Doing this will keep more of the nutrients intact. With the spring and summer temperatures coming, our bodies wont need the extremely hot foods.

Try adding more raw foods into your daily meals!

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How does it work? It is thought that when smelling certain things it will stimulate the smell receptors, which send messages to the brain. It is sent to the part of the brain that controls emotions. It can be used during massages, baths, when relaxing, or trying to go to sleep. Certain oils in the bath can even help to relax your muscles after a hard workout. If you have had a stressful day, are in a lot of pain or having a hard time getting to sleeping, aromatherapy might be worth a try.

There are different types of oils to try that can help with different things. However, if you do not enjoy the smell, it will not have these benefits for you.

Lavender oil: This scent is great for calming people down. It can relieve headaches, and stress. Also great for helping with sleep.

Grapefruit oil: This scent gives a warming feeling to the body. It can help when you have a cold, help with circulation, depression and acne.

Peppermint oil: This scent is great for nausea, headaches, fevers, and cramps.

Eucalyptus oil: This is a great oil to put in the bath when sick. It can help to clear the Nasal passages. It can also help with muscle pain when put in the bath.

Lemon oil: This oil is great for increasing concentration, and mental awareness.

Geranium Rose oil: This oil has a great calming effect and is great for balancing the hormones.

Sandal wood oil: This oil is great for calming the central nervous system, so it is great for people with anxiety.

Make sure when buying these oils that they are 100% pure. Using a synthetic oil will defeat the purpose. When drinking tea, the scents from your herbal teas can have great relaxation benefits. Last weeks blog talks about some of the healing benefits of different teas that you can VIEW HERE.

Try out some aromatherapy with these oils to see the benefits for yourself!

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Herbal tea is a caffeine free infusion of leaves, bark, herbs, roots, and seeds in hot water. Choosing the right tea for the right occasion, can bring a lot of good to your body. Make sure when choosing your teas, that you stay clear of ingredients like “flavour”, or “essential oils”. These ingredients are just chemicals that will do harm instead of good.

A lot of people drink water, juice or soda with their meals. This isn’t the greatest for your digestion. It will slow down the process, and dilute the acids in your stomach needed to break down the food to extract all the nutrients. Tea will do the opposite. A cup of will help aid digestion, and help speed up the digestion of your food. The faster your food is digested the better, because it has less time to putrefy, becoming toxic in the body.

There are so many different teas to choose from, all having different healing properties.

Roobios tea: This tea has many great attributes. It can help with asthma, cramps, headaches, insomnia, eczema and help with heart disease. A great antioxidant! It also has a nice flavour, and can find many naturally flavoured Roobios teas (such as with cacao nibs to give it a chocolate flavour).

Peppermint tea: This tea is used for digestion. It can help with nausea, gas, bloating, and muscle spasms. It is also great at making the body sweat, so a perfect choice when sick this winter to sweat out the bug! It is also one of the easiest herbs to grow, so you can have home grown peppermint tea.

Milk thistle and dandelion tea: Both of these teas are great liver cleansers. The liver is also working to filter everything we put in our bodies, so its a great idea to clean it up sometimes. These teas can also help with the production of bile, which is a crucial ingredient in the process of digestion.

Blueberry leaf tea: This tea is very tasty, and is a great blood purifier. It is also helpful at reducing inflamed kidneys.

Hibiscus tea: This tea is a powerful antioxidant, so it will help fight off the free oxidants. It also helps with circulation, and helps lower blood pressure.

Chamomile Tea: This tea can be great for insomnia. It can be helpful with bronchitis, fevers, colds, and infections in the mouth and throat.

There are so many other herbal teas that are excellent for you health! Make sure you are steeping your tea for 10-15 minutes to extract all the healing benefits from your tea leafs.

Another great benefit of tea is its aromatherapy qualities. When steeping your tea, keep it covered to keep all the aromatherapy benefits within. This way you can get the full effect while drinking your tea.

To learn more about the health benefits of Aromatherapy, stay tuned for next weeks blog!

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Congratulations to these women for passing the exam:

• May
• Victoria
• Preet
• Charlotte
• Kayla
• Lamise
• Faiza
• Zaineb

They will all be able to attend the intermediate classes throughout the week.

The next Intermediate Exam is coming up on Saturday March 30th at 12pm. You can pre-register at the front desk and also by calling the UKB studio at (905) 565-6852. Spots to take the exam are limited, so it is encouraged to pre-register sooner than later to reserve your spot!

You can read about the exam and see an exam outline on our previous Blog HERE.

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Tuesdays @ 5pm
and
Thursdays @ 5pm

Also for those of you who attended and passed the recent UKB Intermediate Exam, we have also added another intermediate class to the schedule on Tuesdays:

Intermediate Class on Tuesdays @ 8:15pm

Don’t forget that there’s also an intermediate class on Saturdays @ 11am.

You can download and view an updated schedule HERE.

From looking at the schedule you’ll see that the intermediate classes are highlighted.

For those of you who are interested in attending the intermediate classes for a more challenging and intense work out, talk to a staff member for additional details and to find out when the next exam period is!

Thank you all again for the continuing support!

Click Here to find a location in your area for a FREE Trial!

Interested in details on opening your very own UKB franchise? Click Here to inquire!