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 bdhq@telus.net if you'd like to come run with us.

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.

Cost
$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:
Deadlifts
Swings (1 and 2 Arm)
Cleans
Presses (Strict and Push Press)
SquatsGet-Ups

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

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.

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.

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'!