All Posts

Greetings, PuncHIIT Fitness enthusiasts! 👊🏋️‍♀️ When you think of PuncHIIT Fitness, you might envision powerful kicks, dynamic kettlebell swings, and the unmistakable energy of our logo. While it's true that we excel in kickboxing and kettlebell workouts, we're thrilled to unveil the vibrant tapestry of fitness and wellness services that make PuncHIIT a true gem in the industry. Diverse Fitness Classes Beyond the Logo: Our commitment to your well-being extends far beyond th

In recent years, the fitness landscape has undergone a remarkable transformation, especially among women. More women are hitting the gym with the goal of lifting heavier weights and challenging the outdated stereotypes that strength training is only for men. This shift is empowering, as it breaks down barriers and opens up new possibilities for women's health and fitness.   However, as with any trend, there’s a flip side. With the surge in popularity of heavy lifting, there’s

In the realm of fitness and exercise, two terms often heard are "cardio" and "muscle endurance." While they both contribute to overall health and fitness, they target different aspects of the body and play distinct roles in achieving fitness goals. Let's delve into the specifics of each and explore the differences between cardio and muscle endurance. Cardiovascular Endurance: Cardiovascular endurance, often referred to simply as cardio, pertains to the ability of the heart, l

Hello, PuncHIIT Fitness community! 🥊🏋️‍♂️🧘‍♀️ Today, we're diving deep into the world of personal training and the remarkable benefits it offers, not just for your physical health but for your mental well-being as well. At PuncHIIT Fitness, we understand that our personal trainers are more than just instructors; they are mentors, guides, and sources of unwavering support on your fitness journey. ## Physical Transformation 🏋️‍♀️ Personal training goes beyond the realm of l

The number one benefit of fitness in relation to treating depression is its positive impact on mental health. Regular exercise, including the variety of fitness classes and training options available at PuncHIIT Fitness in Halifax, Nova Scotia, can significantly improve mood and reduce symptoms of depression. Here are some key ways in which fitness can help: 1. **Release of Endorphins:** Exercise stimulates the release of endorphins, which are natural mood lifters. This can l

In the world of fitness, it's easy to fall into the trap of shortcuts. Whether it's skipping the last few reps of a set, starting late, or finishing early, these seemingly small adjustments can significantly impact your progress. At PuncHIIT Fitness, we believe in the power of complete, dedicated workouts. Here’s why finishing every set fully is essential for achieving your fitness goals. 1. Maximizes Muscle Engagement   When you complete every set fully, you ensure that your

While salt is essential for many bodily functions, it’s true that some people experience an increase in blood pressure when they consume too much of it. However, the story is more nuanced than "salt causes high blood pressure." The key factors at play include genetics, kidney function, insulin resistance, and overall mineral balance. 1. Salt Sensitivity and Genetics Not everyone reacts to salt in the same way. Some people are salt-sensitive , meaning their blood pressure incr

For decades, salt has been villainized by the medical and pharmaceutical industries, often in cooperation with mainstream media. We’ve been told that salt leads to high blood pressure, heart disease, and other health issues. However, the reality is far more complex, and this fear-based messaging has led many people to avoid an essential mineral that their bodies desperately need. Salt: A Vital Nutrient, Not a Villain Salt, or sodium chloride, is a crucial electrolyte that sup

Before I dive into the nitty gritty about ‘how much’, a bit of a prologue about diet culture is warranted. It is largely due to diet culture messaging that women (and men!) tend to undereat and restrict intake. There are many definitions of diet culture and they all have similarities. The most thorough definition, and my favourite, is found right in the introduction of Shana Minei Spence’s fantastic book, “Live Nourished: Make Peace with Food, Banish Body Shame and Reclaim Jo

At PuncHIIT Fitness, our new Friday night Flow Sparring class at 6:45pm is designed for those who want to sharpen their boxing skills while keeping the intensity manageable. Whether you're a beginner or an experienced striker, flow sparring offers a perfect balance between learning and longevity. Let’s break down how different levels of sparring intensity work, and why flow sparring might be the best fit for your training needs.   Why Sparring Intensity Matters: When sparring

When it comes to achieving fitness goals, motivation is key—but let’s face it, we’ve all had days when lacing up our sneakers feels like a monumental task. That’s where community comes in. At PuncHIIT Fitness, we believe that fitness isn’t just about the exercises you do; it’s about the people you do them with. Here’s why being part of a supportive fitness community can make all the difference in staying motivated and reaching your goals. Accountability: The Power of Showing

As women reach their 40s, their bodies undergo significant changes that can impact health, fitness, and overall well-being. Hormonal shifts, particularly those associated with menopause, can affect metabolism, muscle mass, and bone density. However, with the right approach to fitness, women can navigate these changes gracefully, maintaining strength, energy, and vitality. At PuncHIIT Fitness, we specialize in helping women embrace this stage of life with tailored fitness solu

1. Level of Contact and Intensity    - Light-to-Medium Sparring: Involves a bit more physical contact than flow sparring. Participants aim to connect with each other at a moderate intensity, enough to feel the impact and simulate real sparring conditions, but not hard enough to cause injury. It’s ideal for learning how to manage distance, timing, and response under a realistic, but controlled, level of impact.    - Flow/Touch Sparring: The emphasis is almost exclusively on mo

If you’ve walked through our doors, laced up gloves, gripped a kettlebell, or hit the mat for a mobility session, then you already know: this isn’t about quick fixes. This isn’t a 30-day challenge with empty promises. And it’s definitely not about magic shortcuts. You already know this is going to take time. You already know it’s going to be hard. What you might not realize is that deep down, a part of you might still be hoping there’s an easier way. A faster route. A smoothe

In the world of martial arts, sparring is one of the most effective ways to test and improve your skills. But there’s a specific type of sparring that offers unique benefits: Flow Sparring. If you're unfamiliar with the term, flow sparring is a controlled, continuous exchange of techniques between two martial artists, focusing on fluidity and adaptability rather than brute force or high intensity. It’s about keeping the energy going, moving without pausing, and allowing both

At PuncHIIT Fitness , we take pride in being a 100% Canadian, completely locally owned  fitness facility. We aren’t part of a big corporate chain, and we don’t answer to shareholders—we answer to you , our community. Every decision we make is about building a welcoming, supportive, and high-energy fitness space for real people  who want results, connection, and a place where they feel at home. Affordable Fitness Without Sacrificing Quality We believe fitness should be accessi

These days with so many people working hard just to get through their insanely busy workdays, and perhaps also shuttling kids to and fro, the idea of making meals to put on the table each night can seem completely overwhelming. Who has the time or the inclination to spend time in the kitchen to prepare a ‘balanced meal’ after an insanely busy day? Sure as heck not me! The purpose of this post is to give you insight into a few accessible skills and strategies that will hopeful

At PuncHIIT Fitness, we don’t just "exercise." We train! That might sound like a small distinction—but it represents a powerful mindset shift that shapes everything we do. So, what’s the difference? Exercising  is about showing up, getting sweaty, and burning calories. It’s a to-do list item. A checkbox. Training , on the other hand, has purpose. It’s a commitment to progress. It’s intentional. It’s about building strength, skill, and resilience—physically and mentally—with l

When faced with knee pain, many people turn to their doctors for guidance and treatment. Unfortunately, some patients hear the advice to stop squatting and lunging altogether. While this may seem like a reasonable short-term solution, it's actually a dangerous approach to long-term health and function.   The "deactivation model of medicine" is a term that refers to the practice of advising patients to simply stop doing activities that cause discomfort or pain. This approach m

Do you ever look at photos of yourself and see a double chin, or a neck that looks flabby? Training our necks isn’t something we often focus on, but it can make a big difference to our self-confidence and how other people see us. Plus, it’s great for improving our posture and preventing injuries.  But is training neck dangerous if you don’t have the experience? Your neck is delicate, after all, and connects your head to your back - both vital parts of your body! Damaging your