Boxing is Back.

Boxing is back at Harmony, and I am so excited! Boxing is a fantastic addition to your workout routine, whether you are an ultimate beginner or an avid fitness fanatic. Read below about the benefits of boxing and how they can add something different to your workout rotation.

Increased Cardiovascular Fitness

Boxing is an amazing blend of full body cardio and strength training all in one class. When you throw a punch, you're using a handful of muscles that are all contracting at the same time. This type of movement allows your heart rate to increase while building muscle. And over time, it can help you build your cardiovascular strength, stamina, and endurance. This means that you can train at a higher intensity in all workouts.

Core Stability

Boxing requires stability and balance, which puts an emphasis on core engagement. Your core (abs, obliques, and back) will work overtime to make sure you stay balanced and centered as you throw out punches. The fast pace of rotations will strengthen your entire core area which will give you a strong foundation for all kinds of workouts. After a boxing session, you will most definitely feel it in the core the next day!

Improved Coordination

Moving multiple body parts at one time requires a good mind-body connection. Boxing helps train your motor skills and will give you the chance to build your coordination. This can be transferred over into other activities and included in your day-to-day life.

Stress Relief

Boxing can help you release stress or give you the chance to shed negative energy by transferring it into something positive (working out). Throwing out jabs and punches can release endorphins and effectively turn that negativity into positivity. Those worries or stresses can melt away in just 60 minutes.

Mentally Engaging

Completing a boxing class effectively means being fully present, both physically and mentally. The different combinations and applying the correct technique keeps your brain engaged for the whole class. It's training your brain without you even knowing.

Ultimate Motivator

Motivating yourself can be difficult. The great thing about boxing is that you are never alone. You always have people there to push you to your limits – even if you just met them in the class. Whether you are doing partner pad work, or just punching next to someone, it is fantastic motivation to work out as a collective to achieve one unanimous goal.

So, what are you waiting for? Sign up and add Boxing to your routine:

5:50am Wednesdays – Cardio Boxing @ Orfus 6:00am Fridays – RBX (Boxing) @ Orfus 9:30am Fridays – RBX (Boxing) @ Orfus 10:45am Saturday – Power Boxing @ Orfus

This post was written by Bethany Wright. She loves to dance, enjoys watching football (soccer), and is an avid gym-goer. She just recently made the move to Toronto from England and you can join Bethany on her Canadian adventure by following her Instagram page @britinthesix.

Here's How you Can Stay on Track in 2020.

Another year, another resolution.

It’s that time of year where many people make fitness resolutions. The gyms are busy, and the classes book up quickly. In the beginning, you may find that the first few weeks feel easy. You feel energized, like you could definitely make this part of your routine.

But then there comes a point in January where the desire has worn off and the motivation has taken a dip. People have started to refer January 17th as quitter’s day, because statistically that is when most resolutions fizzle out.

So, here are our tips to help you stay on track and keep your resolutions alive this year!

1. Be realistic: Don’t make your resolutions unattainable to you. Keep it simple and sustainable. If you have not worked out in a while, you would not say you are going to workout every single day. You build up to it. Maybe start working out twice a week and get into a groove. If you are realistic with yourself, it will make keeping your resolution easier.

2. Plan ahead: More often than not, if you put something off long enough it will never get done. This is the same with working out. I suggest planning your workouts for the week ahead, and then actually going through with it. Put in your diary or calendar, tell people that you are going to workout. Making that plan will help you to hold yourself accountable.

3. Tell people: Don’t keep your resolutions to yourself. If you tell someone about your resolution, it can make it more realistic. It can help you be responsible and lean on them for support. You never know they could share the same resolution and come and workout together and keep each other motivated.

4. Track your progress: Keeping track of your progress is a helpful way to keep you motivated. Don’t be afraid to celebrate the small milestones; like reaching a new sprint speed on the treadmill or even trying a new class. These small-term goals within your resolution will help you to see how far you have come, and help you stay on track.

5. Don’t beat yourself up: Some days, I get it, you don’t feel up to it. Life can throw anything at you. Don’t be discouraged by this and don’t let the little things in life hinder you. Don’t obsess over the occasional slip up, that will not help. Accept it and do your best every day.

6. Stick at it: Statistically they say it takes 22 days to make something a new habit and 6 months to make something within your personality, so keep at it: have faith, be persistent and resilient. It will come.

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This post was written by Bethany Wright. She loves to dance, enjoys watching football (soccer), and is an avid gym-goer. She just recently made the move to Toronto from England and you can join Bethany on her Canadian adventure by following her Instagram page @britinthesix.

Muscles & Femininity

This almost feels like a dated topic to be writing about. But it is still common that we hear people say to woman -  “if you lift heavy weights, you will look bulky or masculine”.

For many of us, it’s much more than a means to mold and shape your body, it’s a type of therapy! It’s all about that moment for yourself - to fight the stress and clear your mind. Sometimes your body is begging you to go absolute beast mode in the gym, sometimes you just feel compelled to lift heavy and feel that intensity.

Are you going to hold yourself back because somebody made you afraid of heavy weights? Absolutely NOT!!! We need to understand that the muscle growth process is way more complex than the fat loss process. "Bulking up" is not going to happen with one heavy workout.To grow muscles you need to lift heavy and operate with intensity in every workout, you need to be on top of your diet and stay in a surplus while lifting.

Heavy weights and a healthy balanced diet will shape your body. Feeling strong will give you confidence, and will let you carry your muscles. For me, my muscles make me feel my sexiest version of myself. They contribute to my femininity, they don't take away from it!

Lift with passion and you won’t regret the results.

Thanks for reading!

Cynthia