Sunday, December 19, 2010

Meet your "BDHQ RUNS" team

Meet Michelle Twigg, Tricia Hailey and Jason Ball...the "BDHQ RUNS" Ambassadors who will be leading your runs every Tuesday night at 6pm from January 18 - April 26. For those of you that want to learn to run or learn to run a faster 10K, and/or want to train for the TC10K, this is the where ya want to be every Tuesday night. $75 for the whole 16 week program. The group will meet at the studio, 586 Johnson St. Michelle, Tricia and Jason are super excited to run with you guys! Email if you'd like to come run with us.

Saturday, December 18, 2010

West Coast Kettlebell Club begins again...

Founded by James Beckerley in 2005, the West Coast Kettlebell Club (WCKC) is Victoria's first Kettlebell Club and BDHQ is proud to host it.

WCKC Members will go to as many of the four Kettlebell classes currently on the schedule. WCKC members get open studio times on Wednesday's from 7am - noon and Saturday's from 1pm - 2:30 to come in their own to do the weekly Kettlebell workout set by and supervised by James Beckerley. Testing to get to the next Level of the Club will also happen on Saturdays. Click here for more details.

$75 for 3 months of WCKC on top of your regular class charges whether you're on a punchcard or monthly unlimited. Includes a WCKC T-Shirt on your first membership and a workout log book.

There are 3 levels to the WCKC depending on your kettlebell experience:

Level One
In level one you'll learn the basics of kettlebell lifting starting with your baseline lifts as follows:
Swings (1 and 2 Arm)
Presses (Strict and Push Press)

Level Two
In level two you build upon the basics with more advanced drills as follows:
Swings (1 and 2 Arm)
Presses (Strict and Push Press)
High Pulls

Level Three
By the time you're in level three you'll have a solid understanding and advanced skill set in all major lifts. You'll build upon them by utilizing the double kettlebell lifts and competition timed sets. You'll also learn the basics of kettlebell juggling. You do not have to be interested in competing in order to advance to level three.

Call the studio to get registered. 250-370-9983.

Wednesday, December 15, 2010

Do it yourself Rebar salad

Jes and I have been eating A LOT of Rebar salads lately, which got us to thinking...'we own the cookbook and this really isn't hard to make'. So Trish had us over for dinner for a do it yourself Rebar salad night! All you need is the usual suspects...lettuce and sprouts, then shred some carrots and beets. Top it with some chic peas and salad crunchies (found in the bulk section at Thrifty's) and you're done!

Now the only thing better than the salad itself is Rebar's yummy dressings. Trish made us the Sesame Miso (sooooo good, but not as healthy as...) and the Basil Vinagrette. Here's the recipe for the vinagrette:

2 garlic cloves minced
1 1/2 tbsp dijon mustard
2 tbsp honey
1/4 cup red wine vinegar
1 tbsp balsamic vinegar
1 1/2 oz (45g) fresh basil leaves
1/2 tsp salt
1 1/2 tsp cracked pepper
1 cup olive oil

Combine all ingredients except oil in a food processor and blend. Slowly add olive oil in a thin stream until thick. Season to taste and refrigerate up to 3 days.

Jes has been eating it twice a day ever since Trish's. As for me, I've been a slacker and have been staring longingly at Jes's....but she's a great sharer.

Thursday, December 2, 2010

Good vs. Bad form in Kettlebell lifting

This Saturday is the FREE Introduction to Kettlebells class at BDHQ from 8:00 - 9:00am. Open to everyone, you'll learn all the basics on how to swing and what kettlebells are all about. The video below, made by Ice Chamber out of California, shows Sara Nelson, Master of Sport in Kettlebells, demonstrating bad vs. good form in kettlebell lifting. It's a really good sneak peak of what you'll learn and what to do and not do in class this weekend. Can't wait to see you all swingin'!

Sunday, November 28, 2010

2010 Gunnar Shaw 10K

Hmm.....what's happening in this picture? Why is Jen high-fiving a soaking wet Jes? Well it was just another day with BDHQ....
.... at the 2010 Gunnar Shaw 10k! We had a posse full of runners in the wet and muddy race. Even snow this year! We always seem to have the most fun too, demostrated by BDHQ's own Jes Beckerley who decided to ninja roll into the lake at the end of the run....

All the rest of our team pics can be seen on our facebook page.

Special thanks to Tricia Hailey for organizing the registration of the BDHQ team, t-shirts, race packs and Bear Mtn swim afterwards. You're the bestest! Thanks to Popeye's, The Yoga Shala, Hemma Yoga, Silk Road Tea and Shenanigans Promo Gear for the gifts in our race packs.

Saturday, November 20, 2010

Ukrainian's Got Talent!

Check out this video from the Ukranian version of the tv show "America's Got Talent". Not surprisingly they have some crazy Kettlebell jugglers. Maybe James will teach you how to do this in Level 3 of the West Coast Kettlbell Club!

Thursday, November 18, 2010

Wrist bands, toques and hoodies - OH MY!!!

Hot off the toques, $15, as displayed by our pretend Michele. She's out of town and we miss her dearly, so I printed off her face so we could see it every morning when we walk in the door. Wendy is showin' off the new Kettlebell protective wrist / sweat bands, $20/pair.

The new hoodies are awesome - heather grey zip-ups and black pullovers.

Wednesday, November 17, 2010

BDHQ Holiday Hampers

Help BDHQ make Christmas special for 5 families in need this year. Hampers are at the studio until December 20 when we deliver them to the families. You can bring your food, gift certificate, cash or gift items to your outdoor bootcamp trainer or to the studio. Thanks so much for you help!


Mom and Dad
1. 10 year old girl, wears 10/12 clothes and is into Selena Gomez and "girlie" things.
2. 7 year old girl, wears a size 7/8 and is into Justin Beiber and "girlie" things.
3. 3 year old girl, wears a size 4/5 and is into Dora/Diego and Hanna Montana

The family has no allergies or specific food requests or issues.


Single Mom
1. 6 year old boy, wears a size 7/8.
2. 10 year old boy, wears a size large mens.

Both boys are into hockey stuff, could use goalie helmets or a goalie net. Anything really would be appreciated by this family.

No special food or dietary concerns or requests.


Single Dad
1. 8 year old girl. She wears size 8. She likes "typical" girl stuff and is into Pixos.

This family has allergies to carrots and red food dye.


Mom and Dad
1. 10 year old boy. He wears a size 10/12. He likes Tech Decks.
2. 8 year old boy. He wears size 10/12. He likes Tech Decks and cars.
3. 5 year old boy. He wears size 6x. He like cars and Lego.
4. 7 month old baby boy. He wears size 24mo. Toddler gifts.

The family has no food allergies or preferences.


Single Mom
1. 8 year old boy. He wears size 10 and is into cars and "boy" stuff.
2. 6 year old boy. He wears size 7 and is into G.I. Joes and books.
3. 5 year old boy. He wears a size 5 and likes Transformers and books.

The family has no allergies or food preferences.


Saturday, November 13, 2010

Once upon a time...

What are these two laughing at?? Let me fill you guys in on a cool story...

It starts two years ago with Sherry McKay who at the time weighed in at approx 350lbs. She had spent most of her life severely obese. Worried about her mom's health, Sherry's daughter Christina bought her some personal training sessions for XMas. Sherry wouldn't leave her house for me to train her, so I would drive to her house in Brentwood once a week and train her in the privacy of her home. Baby steps, but that's all it took. Once Sherry lost her first 50 pounds, she got the confidence she needed to walk into the studio doors. Now she's part of BDHQ's Biggest Winner program and has lost over 130 pounds in total. Sherry is the true definition of transformation.
Here's where the story gets even better....Sherry's sister Corinne who lives in Calgary also fought a lifetime of obesity. The two of them started motivating each and keeping each other accountable over the phone while working out on their treadmills at home together. Well, Corinne just came to Victoria for a visit and guess what.....

Sherry and Corinne have lost over 226 pounds collectively! I was lucky enough to witness the unveiling of the 'fat pants'. A jaw dropping thing to see to say the least. These two sisters have achieved something amazing...they've started a new life, a new beginning. Let them be your inspiration. Let their story give you the hope you need, that if you're reading this and think it's too late to start getting fit, it never, ever is! Anyone can make the change. Sometimes it just takes baby steps and someone to believe in you.

We believe in you Sherry and we love you and are so lucky to be a part of your transformation! So great to meet Corinne and share in your successes.
All the BDHQ trainers :)

Saturday, November 6, 2010

Easy Peezy Veggies

You don't have to be an amazing chef or spend hours in the kitchen to get your daily intake of veggies and protein. Hit your local grocery store, pick a few of your favorite veggies and chop them up. Eat them with some yummy hummus or cottage cheese for protein and that's it! Besides the obvious reasons to eat your 3 - 5 servings of veggies, they are also good fibre for digestion and full of water for hydration to your body. Get as many different colors of veggies as you can. Keep a tupperware container full of already chopped up veggies in your fridge for easy snacking all week.
Please call the studio (250-370-9983) anytime you have questions or need help with food ideas. We're here to help!

Friday, November 5, 2010

See who else uses TRX

We love our TRX's at BDHQ. We have 8 hanging at all times in the studio. We're not the only ones who use them. Professional triathlete Chris Lieto (who placed 11th at the 2010 Kona Ironman) uses them as part of his training regime. Check out the vid. Come "hang" with us at BDHQ and we'll show you how they work!

Music to our Feet

Nike Free Run+ are James Beckerley approved for Kettlebell training due to their flat sole. Our buds at PEN RUN have lots in stock so go see them on Yates St.

Thursday, November 4, 2010

They Train Just Like US!

Lance Armstrong knows the importance of kettlebells and uses it in his training program.

Apparently Heidi and Spencer heard the news about BDHQ's West Coast Kettlebell Club and have jumped on the band wagon. Big Surprise...

Is that Jessica Biel at The Drill class? haha Nah, but she might as well be. I just made 2 clients do this exercise this morning. Too funny. I love those darn bands...

Wednesday, November 3, 2010

West Coast Kettlebell Club comin to BDHQ...

It's the start of something pretty cool at BDHQ...The West Coast Kettlebell Club (WCKC).

James Beckerley, BDHQ trainer, is the founder of the WCKC. James holds certifications with the World Kettlebell Club (WKC, one of the governing bodies for kettlebell sport) and is a former Russian Kettlebell Club Instructor. Basically, if you want to get trained safely and properly in kettlebells, this is "the man" on the west coast to learn from. See the video above and let James tell you a bit about it himself.

Kettlebells have proven to be a powerful training tool when used for ballistic multi-joint movements requiring full body integration and core stabilization. Kettlebell methods were designed to increase strength, stamina, and coordination by challenging our muscular, cardiovascular and central nervous systems simultaneously. These fast effective workouts also help to burn fat and improve flexibility.

Details about the WCKC will be posted to the website shortly. Email us if you are interested to join and we can get your own personal Kettlebell (included with WCKC membership) ordered for you. The Club welcomes first time kettlebellers to individuals who wish to compete in kettlebell sport. Club members will also get set studio times to come do your "daily KB workout" designed by and supervised by James.

Friday, October 29, 2010

Baby Bootcamp Halloween

There's nothing more adorable on Halloween then seeing little munchkins, like our Baby Bootcamp cuties, all dressed up. We asked the moms to bring them in their costumes for their Baby Bootcamp workout yesterday at Mt Doug Park to hold our own Halloween photo shoot. They seriously kill me with their cuteness. God I love my job...

Now we just need to convince mom not to eat any of the candy these little muffins collect trick or treating...
Some tips:
DO NOT buy candy until Halloween need to have it sitting around all week to snack on.
Buy a kind of candy that you don't even like and then you won't even want to eat it.

Thursday, October 28, 2010

The Importance of Fish Oil

One of the most common questions we get asked by clients is what supplements they should be taking, if any. The one at the top of the list hands down is an Essential Fatty Acid supplement (fish oil). Even our BDHQ mascot Remmy gets his daily dose of fish oil. But do you know why?

Essential means a nutrient vital to cell life, and our bodies are unable to produce it; therefore, it must be taken in from a food source. Only plants can produce omega-3 and omega-6 fatty acids; animals and humans cannot.

Here are some of the many benefits of EFA's:
  • Reduce inflammation throughout your body
  • Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • Healthy skin, hair and nails
  • Alleviate the symptoms of PMS
  • Reduce the risk of heart disease
  • Important for cognitive (brain memory and performance) and behavioral function
  • Reduction of blood pressure, cholesterol, and triglyceride levels
There is a HUGE difference between the fish oils you buy at Thriftys or Safeway and the kind you would get from a nutrition company. Nutritionists will tell you that if you’re buying fish oil from a regular store, “you’d have to take upwards of 26 fish oil pills a day” to see any results.

BDHQ carries the highest quality Essential Fatty Acid supplement on the market, OMEGA OIL, made by Fusion. Remmy and I take it daily. The benefits are just as amazing for your dog too, for all you dog lovers out there.

There are also Essential Fatty Acids in the following foods:

1. Flax oil (contains both omega 3 and omega 6 fats, best balance of omega 6:3)
2. pumpkin seeds
3. walnuts & walnut oil (contains both omega 3 and omega 6 fats, but richer in omega 6)
4. soybeans & soybean oil (contains both omega 3 and omega 6 fats, but richer in omega 6)
5. dark green leafy vegetables like seaweed, broccoli, mustard greens, spinach and kale.
6. salmon

Saturday, October 23, 2010

Kale made yummy by Michele

Michele's culinary skills never cease to amaze me....she can make the most unpleasant sounding food taste AMAZING. Like this kale salad she made us the other night. Not that I'm making fun of kale, which happens to be highly nutritious with powerful antioxidant properties and is considered to be anti-inflammatory. It's also very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Blah, blah, blah, still not the most exciting vegetable out there...BUT, if you make this salad Michele made, you will have a new found LOVE for Kale, I promise. Besides the fact that it's SO easy to make that even I can make it.

The dressing is 3 ingredients with equal amounts of each: Braggs (amino acid), lemon juice and flax seed oil. Wisk it together. Then add some thinly sliced red onion and let it sit all together while you prepare the kale.

Stem the kale (take the stem off as it's too rough). Then slice the kale into 'ribbons' (long, thin strips about 1/4 inch long). Add the ribboned kale to the dressing and massage the dressing into the kale with your hands.... this breaks the kale down and makes it soft and nice to eat raw. That's it. Add toasted sesame, sunflower and pumpkin seeds. For fun you can add avocado and feta.

The coolest thing about this salad is that it keeps for a few days in the fridge...unlike regular salad with dressing on it.

Wednesday, October 13, 2010

Sweat with DJ ANGER twice on the weekends

Get your sweat on with one of Victoria's best and BDHQ resident mix master, DJ Anger in the morning at The Drill class and again on the dance floor at his new night at the renovated Shark Club every Saturday night! Oh yeahhhh.....tickety boo.

Friday, October 8, 2010

Pumpkin Pie OUT - Black Bean Brownies IN!!

I know what you may be thinking...Black Bean Brownies? Umm, eww. That's what I thought anyways when Michele baked a batch and made us all try them at the studio the other day. They certainly looked like normal brownies, but I'm a chocolate professional so I was hesitant...but man was I wrong! These were seriously the cats pajamas! If she hadn't told me they were made from black beans I never, ever would have known. Make them for Thanskgiving this weekend and don't tell anyone until after they're all demolished.

1 (15.5 ounce) can black beans, rinsed and drained
3 eggs
3 tablespoons vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
1/3 cup agave syrup
1 teaspoon instant coffee (optional)
1/2 cup milk chocolate chips (optional)

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, agave, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.

Tuesday, October 5, 2010

Ommmm.....bomm bomm bomm

We're all gettin' ready for Hip Hip Yoga at BDHQ....even James was gettin his stretch on with a little pre-lesson from Michele. Check out the new class on Tuesday nights at 6pm.

Monday, October 4, 2010

"Steph's Bootcamp Buddies" at Run for the Cure

Big high 5 to everyone who made it out for the Run for the Cure this weekend. There was a team of bootcampers out representin' our good friend Stephanie. Thanks to Trish Chan, Denise Heemskerk, Cheri Reimer and Carol Hutchinson for organizing and participating.
Did you know....
The more weight a woman gains from age 18 on, the more likely she is to have breast cancer later in life.

A third of breast cancer cases could be avoided through regular exercise and a better diet?
Source: Internaional Agency for Research on Cancer

Please practice regular breast self-examinations.

Wednesday, September 8, 2010

I Can't Believe it IS Butter!

Just when you thought the food at fairs couldn't get much worse than deep fried Mars bars and Oreos, they raised the bar. And really, why beat around the bush? If you're going to eat deep fried foods and clog your arteries full of crap, don't kid yourself about it and go straight for the latest craze at this year's PNE...deep fried butter balls. No joke. $5 gets you 4 balls of frozen butter wrapped in puff pastry which is then deep fried in grease. I literally threw up in my mouth when I saw it. What's worse was the insane line of people to eat them. My friends were some of these insane people. They apprarently had to try it out. I did not partake. I could barely even watch them take a bite. They confirmed they were sorta yummy, but 2 each made them feel not so good and probably not the smartest thing to eat before going on the Hellavator...heh heh karma.

Wednesday, August 25, 2010

James vs. Popeye

James and Wendy love their Vege Greens

Don't even think of taking Michele's!

I think James could take Popeye hands down! Popeye only had spinach and James has Vege Greens, which contains spinach as well as a PLETHORA of other goodness. Let James himself tell you how great they are.

James likes to sprinkle his Vege Greens on top of his cottage cheese or in a shake.

Or try this recipe:
1 scoop vanilla protein powder
1 scoop Vege Greens
1 scoop instant coffee
Blend until smooth! Yummm.....

Vege Greens is now available at Body Dynamics for $34.99. Vege Greens contains no artificial flavours, colours, or sweeteners, and no hidden ingredients.

The power of Vege Greens is due not only to the numerous individual nutrients that each blend contains, but also to the synergy between these blends. The collective action of all the nutritionally complex ingredients in Vege Greens creates a much more potent effect than the sum of its individual components:

(barley greens, alfalfa, buckwheat, spinach, wheat grass, aloe vera, parsley)
These minerals assist in the absorption of calcium, regulate the transfer of minerals through the cell membrane, aid in the formation of bone.

(spirulina, kelp, chlorella, dulse, green algae)
This blend is an excellent source of iodine, which normalizes thyroid function and balances our metabolic rate.

(fermented soy, brown rice powder, carrot, beet root, olive leaf, celery)
Naturally rich in vitamins, minerals, fibre, phytoestrogens and antioxidants.
(broccoli, cauliflower, brussels sprouts, kale, watercress)
Stimulates the natural detoxifying enzymes in our bodies.

(lecithin, flax seed oil, borage oil, pumpkin seed oil, evening primrose oil, CLA)
Every living cell in our bodies requires essential fatty acids. They cannot be produced or synthesized internally, so their availability is completely dependent on the foods and supplements that we consume.

(acerola, quercetin, blueberry fruit powder, green tea extract, grape seed extract, bilberry, resveratrol, lycopene, lutein)
This blend was designed specifically to reduce the free radical damage associated with a contemporary lifestyle.

(astragalus, cranberry, milk thistle, Siberian ginseng, ginkgo biloba, hawthorn, dandelion, nettle leaf)

Thursday, August 5, 2010

Will Toning Shoes Really Give You A Better Body?

We have clients ask us all the time about toning shoes and if they really work. As with most gimics on the market, the answer is always to stop looking for quick fixes and put in the work; exercise and eat right to get results. Thank god for A.C.E. (American Council on Exercise) who recently did a proper study to validate our claims. Here's a brief summary if you don't want to read the full article:

"Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone. Toning shoes definitely don’t do more than the regular running shoe."

“Do you feel different when you’re wearing these shoes? Of course you do because you’re walking on probably an inch worth of cushioning. They feel different, and that’s why when people first wear them they’re probably going to be sore because you’re using different muscles. But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore. Is that going to translate into toning your butt, hamstrings and calves? Nope. Your body is just going to get used to it.”

So basically you can strap on a pair of 5 inch stilletos and go for a 30 minute walk and ya, you might get sore, but that doesn't mean you should do it! And frankly you'd look as silly in the heels as you would in the Reebok Easytones. Throw in the Shake Weight while you walk and call it a day!

Sunday, July 11, 2010

BDHQ Athletes of the Week

BDHQ Athletes of the week goes to Jackie Taylor, Cheri Reimer and Claire Kaufman for participating in the Tri for Compassion today. Way to go guys!! We're so proud of you.

Thursday, July 8, 2010

Black Bean Soup

Words cannot describe how good this soup is. Heaven in a bowl...

All you need is:
2T Olive Oil
1 onion, chopped
1 red bell pepper, chopped
6 minced garlic cloves
1tsp ground cumin
1 tsp minced canned chipotle chili in adobo sauce
4 cans of black beans
4 C veggie broth
1/2 C chopped cilantro
1 avocado diced

And then you just..
Cook the onion, bell pepper and 1/2 tsp of salt until soft (6-8 mins); then add garlic cumin and chipotle and cook until you can smell it (30 seconds-ish). Then puree half the beans in 1 cup of broth until smooth; stir with remaining beans, and then pour the beans into the pot with the onion mix, and remaining 3 cups of broth. Bring to a boil, and then allow the soup to simmer until it’s thickened up. Stir in the cilantro and use salt and pepper to taste; serve it up with diced avocado and enjoy! I also tossed in a little pico de gallo with mine, super easy (tomatoes, diced onion, jalepeno, cilantro and lime juice).

This soup is insane, I’m sure you will enjoy it, I certainly did to say the least! - thanks Adrien!

Wednesday, June 30, 2010

The Burnout - new class for July!

BDHQ is bringing the newest workout to town....and all you need is car tire? Yup, you heard it right. Interval training at its best. Come burn some fat and some rubber in our fun new classes starting this July. See studio schedule for times.

Kaufman & Kempton complete their 1st triathlon

BDHQ would like to give big high 5's to Claire Kaufman and Cristina Kempton for completing their very first triathlons! We're so proud of you two and all the hard work you've put into your training.
Cristina Kempton with her husband Andrew and their kids after her big race at Elk Lake.

Claire Kaufman in the bike transition at the Sooke Triathlon.

Friday, June 11, 2010

You CRACK me up James...

For those of you that don't know, we had a little trivia game at the studio on how many whole eggs James eats a week. The shocking answer was 51. All raw too. Ewww. Anyways, in his defense, he has come up with some research to prove that whole eggs are NOT the enemy. Actually it's quite the opposite. Read up here. Quite an interesting article. I know I won't be so paranoid anymore about a silly yolk or two. Thanks James!

Thursday, June 10, 2010

From Trumpy with love...the falafel

Golden balls of deliciousness? Why yes, they certainly are.

These badboys are ridiculously easy to make, they don’t require a lot of ingredients, and most importantly: they are nutritious and delicious.

1 Can of Chickpeas
2 Cloves of garlic
1 Egg
1/4C Tahini
1/2 tsp Cumin (ground)
1/2tsp Tumeric
3 T parsley, chopped
2T green onions, chopped
Salt (to taste)

Preheat your oven to 375. Put all of the ingredients, except for the green onion and parsley, into a food processor; puree until smooth. Stir in green onion and parsley; roll into 1 inch balls (makes around 20); place your golden balls onto a (pam or olive oil sprayed) cookie sheet. Bake for ten minutes.

There you have it - dinner in less than 15minutes - who knew?! You can serve these with a salad, or in a whole wheat wrap, however you like it - get a little crazy maybe just eat them straight up.

See more amazing Trumpy recipes at:

Say NO to plateaus!

Have you stopped losing weight and hit a plateau? It's a sign that it's time to vary your program. The human body is an amazing piece of machinery, capable of adapting to just about any circumstance or stimulus. By shaking things up and varying your program by introducing some new workouts, you’ll find yourself off that plateau and back on the road to progress in no time! If you're currently doing indoor classes at BDHQ, try the outdoor bootcamps - maybe your body is craving some more cardio. Or if you've been in outdoor bootcamps, live a little and try a kettlebell class and add some more strength training to your workouts. We're here to help. Book in for a free consultation to go over your program and progress anytime!

Friday, June 4, 2010

New Facebook Page

We have a new Facebook page, so make sure to add it to get up to the minute info on everything happening at the studio. Like what day the DJ's gonna be at class, who's teaching what and is James in short shorts??!/pages/Victoria-BC/BDHQ-Body-Dynamics-Headquarters/119032341471942?ref=ts&ajaxpipe=1&__a=111

Monday, March 8, 2010

How your body influences your emotions

Wise words from Kimberly--

There is an undeniable link between feeling healthy and feeling happy. When was the last time you had the flu, a migraine, or heartburn and felt joyful at the same time? While many of us would agree that there is a relationship between our internal workings and our feelings of happiness, many of us don't take active steps toward living a healthy, positive life. How can we meet our goals when our body isn't feeling up to par? Tiredness, aches and pains, and feeling under the weather can all be big hindrances to our goals. It is very important that we nourish our bodies with adequate amounts of the right foods, condition ourselves to maintain and build strong bones and muscles, rest properly at night, and generally adhere to a healthy regimen if we expect to feel positive emotions.

Monday, March 1, 2010

Did you bring your deoderant to the gym today...

KALE CHIPS: like real chips- only healthy and not.


1 bunch of kale
1Tb olive oil
1 tsp salt (and pepper or whatever spices you like)


Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, and the middle is BRIGHT green 10 to 15 minutes.

Canadian Heros- click the quote

Jon Montgomery- one of the greatest Canadians in the games was quoted saying:

“I had said at the beginning of the race that if I was in that position and I did get gold coming from behind that I was going to remain stoic and respectful because you never want to cheer when somebody else loses. But I have to apologize to Martins. That didn’t happen. I lost my mind when I saw the .07 come up. It was like I had stuck my finger in a light socket.”

Granola- Done Right.


3C Rolled Oats (not instant
3/4C Fancy Coconut
1/2C slivered almonds
1/2C pecans
1/4C millet
3T Chia Seeds
1/4 C maple syrup
2 T vegetable oil
2T Vanilla
2T cinnamon


Mix up all the above- and bake it at 375 for 20minutes until golden brown- make sure to stir it every 5-10minutes.

If it's a little pale- just bake it a little longer- careful not to burn it- I made that mistake the first round- oops!

Remember Us?

Well we remember you- you might be surprised by that as we've bit a bit MIA on our little blog.

So what's new you ask (kindly I'm sure)?

We've got lot's happening first things first though- Vis is off the market- we will no longer be taking applications for dates- you will have to try the Lululemon girls next door- perhaps they are looking..

Big shout out to all the 10lb Challenge Finishers- don't know if everyone's heard, but we're trying to get Victoria to lose 10,000lbs in 2010. Canadian Olympians own the Podium, people at BDHQ own the scale. What can we say? We're that good.

Head here to fill out your registration and help us make this happen- not only for us- but for you too!

Hope everyone has been good- and the Olympic hangover hasn't hit you too bad. I know it's a little depressing having to get off the couch to get a workout in- now that the Olympics are over they are no longer a valid excuse.

Speaking of excuses- check the web site for our Spring sale- things are looking good-

Saturday, January 16, 2010

CH-ch-ch Chia: The New Health Super Food

Chia seeds are widely considered a superfood, although not too much has been written about them to date. They provide a good source of Omega 3 fatty acids (even better than flax seeds, according to certain circles), and contain high concentrations of alpha-linolenic acid, calcium, antioxidants, fibre and various minerals.
The seeds have a very mild, nutty taste and unlike flax seeds, they can be eaten whole without too much difficulty for people with a fairly robust digestive system, otherwise they should be eaten ground. Like Flax seeds, Chia seeds contain mucilage which is a gummy substance obtained from certain plants that acts as an adhesive. This is what gives them the sticky consistency when they are added to liquids, as they increase their volume, which helps improve digestion, making you feel fuller for longer.
In terms of consumption, Chia seeds are pretty versatile. You can add them to cereals, salads, soups, smoothies, rice… all sorts. (If you are trying to food combine, you should avoid mixing them with other fats - ie. oils, avocado etc - or animal proteins, but other nuts and seeds should be ok. Or you could add them to starches or greens, or acid fruit smoothies). A helping of 1-2tbs is a good sized serving.Andrew Weil, M.D.

(taken from the greenroomblog, written by esther waters)

Wednesday, January 13, 2010

Roasted Red Pepper Hummus

Oh- I made this, and took pictures all along the way..

It tastes awesome and makes a great quick dinner when shoved into a pita with some cucumber and spinach. Enjoy!

Into the food processor throw:
4 roasted red peppers
can of chickpeas
3 cloves of garlic
1/4C of Tahini
juice of 1.5 lemons
1.5Tb of olive oil
salt and pepper (to taste)

Pulse and blend until it's the consistency you like. If it's a bit dry and chunky and you like it smoother, just add a little bit of water and blend until you get it just the way you like.

Hump Day

So- what do we have going on hump day? A free indoor UB class at the studio, hosted by our lovely neighbor, Lululemon. Class starts at 7:30, meet next door at Lulu at 7:25 and they'll then bring you on over!

Friday, January 8, 2010

Beat your Goat Salad

Ok- well you don't have to beat a goat to make a salad- it was just a play on words.. get it?!

This is awesome for packing in your lunch, just make sure you cook up your beets before hand, it's just as good with warm beets as it is with leftovers.

4 medium beets- scrubbed, trimmed and cut in half
1/3C walnuts- toasted if you're in a fancy mood
3Tbs maple syrup
3 Tbs reduced balsamic- you can buy this if you don't feel like having vinegar burn your nose as you try to make it
1 Package of baby greens
2 oz of Goat Cheese

  1. Place beets in a saucepan and fill with enough water to cover, then bring to a boil and cook them for 20-30 minutes. Drain, cool and cut in cubes
  2. While beets are cooking toss chopped walnuts into a skillet and toast, when they start to get fragrant add the maple syrup and cook until evenly coated. Remove from heat, let cool
  3. Plate your greens (4 plates), and divide the ingredients up evenly among the plates. Dress with a little bit of reduced balsamic and enjoy.