Friday, December 16, 2011
New Year's is just around the corner, and you know what that means ... rehashing the same old resolutions and hoping for a different result. We think that's crazy talk. That's why BDHQ is offering 1 man and 1 woman the chance to rise above the resolutions and make a real commitment that this will be their year for change with the BDHQ-over. We aren't talking a quick fix makeover here. This is a full do-over - a year of FREE personal training, studio and outdoor bootcamp classes combined with goal setting (and goal smashing!) courtesy of BDHQ, and an image overhaul courtesy of the style and beauty professionals on Johnson Street.
Maybe you're tired of sitting at home watching The Biggest Loser and What Not to Wear thinking, "Damn, if only I had my own personal Bob Harper or Clinton Kelly to unlock my inner potential". Well, friends, we have something better - Michele Shorter. Michele has made it her mission to help her clients live their best lives. She's more than a trainer. She's a pint sized, rock solid, honey badger here to help you identify your challenges, set goals, and maintain accountability. Michele and her BDHQ crew will coach you to sweaty heights you didn't think possible. You'll spin, lift and lunge your way through 2012 and unlock a healthier, sleeker, more vibrant you.
What You'll Give:
If you think you deserve the BDHQ-over, submit your application HERE, then send a full front and side profile photograph of yourself to firstname.lastname@example.org. We need your full commitment to total participation in the process - dedicated training for one full year, sharing your story on the this blog as well as sharing before, progress and after photos; being videotaped at workouts and at Johnson St style makeovers; monthly weigh-ins and measurements will be blogged; writing a monthly blog post on your progess.
What You'll Get:
In short, an opportunity to rise to the challenge and uncover your healthiest, strongest, best possible you.
The lucky man and woman will also win style and beauty makeovers throughout the year as they hit fitness goals from our amazing Johnson St neighbors and friends including:
CUSP Clothing, Shoes & Accesories
Glow Luxe Beauty Boutique
Luv It Boutique
Plus lots more! Are you ready to make the commitment? Enter HERE and send your photos to email@example.com by Friday, January 13th, 2012.
Tuesday, October 25, 2011
There are more new classes being added to the schedule next week too....some later evening classes and maybe even an early Saturday morning class...stay tuned and see you this Thursday morning at 9am!
Saturday, October 15, 2011
Biggest Winner Ambassador Nicki asked the group to tell us about some non-scale victories since joining the program. The responses she got are pretty eye opening.
Here is a sampling...
“I don't dread the meeting room chairs at the office like I used to.”
“Going on a plane and not worrying about the seatbelt not fitting, or walking up 3 flights of stairs at work without dying!”
“I don't dread the movie theatre like I used to.”
“Seeing a smile on my doctors face when I walk in his office!”
"Being able to move the car seat up so I can comfortably reach the pedals.”
“Dropping something on the floor and actually being able to pick it up :)”
“I rushed across down the street today and got the bus on time without being breathless! Only a few months ago I would have been outta breath....and waiting for the next bus!”
“Sitting in one of those plastic patio chairs and it not staying attached to my butt when I stand up. Woo hoo!”
Most of the responses were simple things that a lot of us never even think about. Part of what makes this job so awesome is getting to help people reclaim their lives and take back those simple things!
The other great thing is Biggest Winner participants are starting younger so they get to experience these simple things even earlier in life. I hope the trend continues.
Saturday, October 8, 2011
Michele is obessed with Mexican food and loves to put a healthy twist on this basic, but super tasty taco salad.
1 lb. "Just like ground" (1/3 cup is 10g protien. Could also use ground turkey)
Big can kidney beans
small can chick peas
1 jar salsa or small can tomatoes
Heat it all up together and put aside.
greek yogurt 1/2 cup
1/2 cup salsa
1 tsp low sodium taco seasoning
Mix it all up and put back in fridge until you need it.
1 cup cooked Quinoa with 1tsp taco seasoning (low sodium, same stuff)
raw veggies or cooked stirfry fajita style
Stack it all...romaine wedges, then protien mix, then quinoa, then veggies and top it off with your salad dressing and maybe a sliced avocado. Yummmmm..
Friday, September 30, 2011
BDHQ wants to change that. Get your killer BDHQ workouts on the soft, sandy beaches of the Riviera Maya at the all inclusive 5 Star Resort, Gran Bahia Principe Tulum. Leave the dreary February weather of Victoria behind and enjoy the sun while having the accountability of getting your workouts in.
There will be 5 morning workouts, indoor and at the beach available during the week at no extra cost to your vacation. Nutrition guidance during your stay is fully optional and available free of charge.
February 18 - 25, price includes:
DIRECT flights to / from Victoria and Cancun
Shuttle to / from resort at Tulum and airport
Airfare, hotel, food & beverages
BDHQ trainers and workouts!
Pricing details HERE. $200 deposit required by October 12, 2011. Balance due 45 days before departure. Contact BDHQ to get on the list.
I hear Lovisa is prepared to knock on your door in the morning and force you to your workout if required...
Monday, September 26, 2011
They finished the session with another "Amazing Race" workout complete with road blocks, yields and 'carpools' full of kettlebell swings, jump squats and laps around the Parliaments buildings.
Tuesday, September 6, 2011
Thursday, September 1, 2011
BDHQ's Baby Bootcamp Stroller Conditioning program is proud to host 2 FREE classes as part of Mommy Boost Month, a fundraiser for Kusi Kawsay, a school in Peru devastated by major flooding.
- Tuesday, Sept 13th - 10:30am - 11:45am - Rutledge Park
- Tuesday, Sept 27th - 10:30am - 11:45am - Hyacinth Park
To register for either of these free classes, please call (250-370-9983) or email us(firstname.lastname@example.org) and for any other Mommy Boost events, please call the Elements of Health Centre at (250)383-2626.
Wednesday, August 3, 2011
Indoor climbing at Crag-X was on her big list of things to do... and never one to waste an opportunity to inspire others, she brought along BW-er Christa with her.
BW Jackie was a Mt Finny first-timer and fellow BW-er Nicki is scared to DEATH of heights. Both made it up to the top this summer with Bri and Jackie even got proposed to at the top by her boyfriend and fellow BW participant, Aidan!! SO COOL!! She said yes, of course....
Nicki and Jackie celebrating getting to the top with a plank.
Ziplining is an activity limited to people 275 lbs and under. The former Brianna at 360 lbs was not allowed to zip. No longer a problemo at only 185 lbs. And zip she did!!
Brianna challenged any of the BW gang under the weight to come out and zip too. Lisa, Nicki, Claire, Flora and Sherry all made it out for the fun. BDHQ trainers Lovisa, Melissa and Trish came out too. Such a fun day!
What's she gonna do next? Good question. You'll have to check back and see what she gets us all into...
Wednesday, July 20, 2011
It's also never to early to teach your children about fundraising and helping those in need. BDHQ wants to do both, which is where Jordan Piercy comes in to the story.
Jordan's parents are long time BDHQ Bootcampers and have instilled these very lessons into their amazing daughter Jordan. She currently holds the Vancouver Island record for 300 meter hurdles and is top ranked in the province for 80 meter hurdles and 300 and 400 meter sprints as well as being part of the Top Bantam Female Athlete team on the Island. At just 14 years old, Jordan trains 12 months of the year and has won 2 bronze medals in the BC Games as well as a silver medal in this years High School Provincial Championships.
Jordan needs to raise $1000 - $1500 to attend Nationals in Ottawa, August 5 - 7. BDHQ wants to help her by donating all the money brought in by Fit Kids Bootcamp to Jordan. By teaching your kids that fitness can be FUN, you're also helping to send Jordan to Ottawa to kick some butt at Nationals!
The next Fit Kids Bootcamp is this Thursday night at 5:30pm at Rutledge Park. $5 drop-in for kids. A parent must attend regular Bootcamp at the same location.
MUST EMAIL email@example.com in order for your child to attend.
Jordan volunteers with kids in sports and we'll be getting her out to help at Fit Kids Bootcamp and Fit Family very soon!!
If you would just like to donate to Jordan's cause, please call or come in the studio to donate.
Thanks for your help and thanks to Jordan for being such a great role model.
Tuesday, July 12, 2011
Kettlebell Open House
Saturday, July 16, 12:00 – 3:00pm
12:30 - 1:30 FREE beginner Kettlebell class. Learn all about kettlebells and how you get an amazing cardio and strength workout in one. Vega will whippin' up protein shakes for all participants.
After the class there will be demo’s from the West Coast Kettlebell Club and Team as well as one day only promos and tons of door prizes from Massage Therapy Group, Pen Run, Kool FM, Vega and lots more! James Beckerley will be your host and there to answer all your questions about kettlebells. Come on by and bring your friends!
Upcoming Kettlebell Workshops
Saturday, August 6, 2011, 1:30 - 4:30pm - $75
Kettlebells 101 workshop is ideal if:
- You have been training with kettlebells but want to perfect your technique
- You are a personal trainer who wants to learn how to effectively and safely teach your clients kettlebell technique
- You want to learn how to build effective kettlebell programs to improve strength, endurance and cardiovascular fitness
Saturday, August 13, 2011, 1:30 - 4:30pm - $75
Kettlebells 202 is designed for those who are familiar with kettlebell basics from the Kettlebells 101 workshop or have other formal experience and seek to further develop their kettlebell skills and learn how to safely and effectively do and/or teach more advanced kettlebell exercises.
Full workshop details here.
Fit Kid Bootcamp
Thursdays at 5:30pm all summer long…
$5 drop-in per kid, per class. Starts this Thursday, July 14 at 5:30pm. Email firstname.lastname@example.org to register your kid(s), 4 – 8yrs old for this Thursday night. Your kid(s) will come with you to Bootcamp Thursday nights and get their own separate Fit Kid Bootcamp with their own trainers. Improve your child's confidence and their lifetime outlook on physical awareness. Encourage a positive attitude toward physical activity! One parent must attend the regular Bootcamp on that particular Thursday night (at regular Bootcamp prices) in order for their kids to participate. Have to be a good role model and all :)
Must email email@example.com in order for your child to attend! We need a head count before class each week.
Corporate Bootcamps and Training
Did you know BDHQ trains many Victoria offices and corporations in many capacities. Some do their own on-site Bootcamps, some come to our downtown studio for private classes and some do Office Weight Loss Challenges. We even have Corporate Punchcard packages available. We do it all. Call or email us if you’d like to set up a program for your workplace.
Baby Bootcamp Potluck
Tuesday, July 19 after class at Hyacinth Park, we are holding a Baby Bootcamp potluck. Please bring a small, healthy dish to share after your workout as trainer Jenn gives out goal setting and attendance prizes. Open to all Baby Bootcampers, even if you’re brand new and weren’t a part of the goal setting challenge. Come enjoy a big baby play date after an amazing workout.
Thursday, July 7, 2011
Michele was recently invited to be a panelist at the Sales and Marketing Executives of Victoria’s June meeting at the Union Club. The full panel were local Victoria entrepreneurs from Cook Culture, Pizzeria Prima Strada, Only Human Furniture, Blue Bridge Theatre and of course, BDHQ. Members attending got to pick the panels brain on business and marketing practices and what inspires them to be in business. Not hard to be inspired daily by the best clients around who constantly shock and amaze us with their awesomeness.
Michele was by far the liveliest of the panel. Ya, surprise, surprise! She had the whole crowd laughing immedietely. If everyone wasn't in suits and heels, she would have had them all working out right there on the spot.
Way to go Michele! You rock.
Wednesday, June 15, 2011
1/3 cup plain fat free greek yogurt
2 tbsp lime juice
1 tbsp minced ginger root
2 tsp curry powder
1/2 tsp each salt and pepper
In a small bowl, whisk together all the dressing ingredients.
1 cup quinoa
1 ripe mango, chopped
1 red pepper, sliced
1 green onion, thinly sliced
1 chili pepper, finely chopped
1/3 cup chopped fresh mint
1/2 cup walnuts, toasted and roughly chopped
Cook quinoa in boling water or chicken/veggie stock using whatever method you prefer. In a bowl, combine cooked, cooled quinoa and dressing until well combined. Gently stir in the mango, red pepper, green onion, chillies, mint and walnuts.
Nicki pan seared some yummy scallops to go with it. Serve!
2 cups cooked brown rice
3/4lb boneless skinless chicken
2 sausages (optional, or try turkey sausage)
1 can diced tomatoes with liquid
1 onion diced
1 pepper, any colour, diced
2 ribs celery, chopped
3 cloves minced garlic
2 tbsp cajun seasoning
1. Brown chicken and sausage in big pot. Remove from pot.
2. Sautee onions, celery and peppers in pot until almost cooked.
3. Add canned tomatoes, brown rice, seasoning and cooked chicken/sausage.
4. Simmer for 5 - 10 minutes.
5. Add shrimp. Simmer until shrimp are opaque.
Makes 6 generous servings.
Wednesday, June 1, 2011
This one time sneak peak will show you difference of what your body can do when under the watchful eye of a trainer, not hidden in the crowd of a class. Get that extra boost you need before your vacation or wedding this summer or maybe you recently had a baby and need a kick start back into a routine. This program is normally only offered in 8 week packages, but we're going to let you try it out for a week and see what all the buzz is about.
Your action packed week of killer fun and fitness includes FOUR 30 minute small group (1 - 4 ppl) sweat dripping, high intensity, interval training sessions with BDHQ’s amazing team of trainers, plus ONE group class (indoor or outdoor). We will weigh you in to start and have you track your food for the week.
This offer is only available for purchase within the next 7 days and $75 is a great deal. June 1 - 7 is your window to purchase this one time trial.Restrictions:
Open to anyone who has never done the 8 week program before.
Must be used in 1 week from your 1st session and must be used before August 30/11. Limit of 1 per person plus 2 for friends.
BONUS PROMO - Should you wish to do a full 8 week program after your trial week, we will take $75 off total. Your 8 weeks must start before Sept 30/11.
For full details on our 8 Week Personal Training package click here.
Monday, May 9, 2011
1 cup quinoa (cook in 1 cup water and set aside)
juice 2-3 lemons
6 Tbsps extra virgin olive oil
1 1/2 Tbsp balsamic vinegar
3 Tbsp tamari
1/4 cup diced red onion
3-4 green onions sliced thin into small rings
2 cloves garlic
2-3 Tbsps. chopped fresh mint
2-3 Tbsps. chopped fresh parsley
2-3 Tbsps. chopped fresh cilantro
1 can chick peas drained and rinsed
1 can kidney (or any kind of beans) drained and rinsed
1 cup edamame (cooked and shelled)..or you can buy frozen already shelled
freshly ground pepper (to taste)
1/2 cup toasted and chopped almonds
Can be eaten hot or cold and you can add any other kind of vegetables that you like. Gets better with age too.
Friday, May 6, 2011
How can you help us ensure that Jen looks like James by the end of June?
BDHQ is hosting “Burpees for Bucks” where Michele, Lovisa, James and Jen will be smashing out one burpee for every dollar raised!
How it works: From $0 to $100, Jen does ALL the burpees. From $101 to $200 raised, Lovisa will join in. From $201 to $300 raised, James joins in too. Once we clear $300, we get to add MICHELE to this crazy mix! Anything above $400 is mo’money, mo’burpees!
I mean really, your trainers work you crazy hard…isn’t it time for some pay back?! Get your revenge AND donate to an great cause. It's a win-win.
Another amazing event being held is the “Bootcamp Poker Run!” - Sun, May 29
The Bootcamp Poker Run will kick off at 9am on May 29 from BDHQ and will feature 7 butt kicking stations throughout downtown. At each workout station, you will receive a playing card upon completing the workout. And don't even think of cheating as it isn’t necessarily the best card hand that wins the prizes....Yes, PRIZES! Entry fee for this event will be a $20 donation per person. Plus you'll get an wicked workout. Again, it's a win-win.
So get involved! Empty out your pocket change and drop your donation in the “Burpees for Bucks” box at BDHQ and save the date for the “Bootcamp Poker Run”!
Speaking of saving the date – the head shaving is being planned for Saturday, June 11th. Stay tuned for more info!
You can also donate online directly to Jen's goal for Ride to Conquer Cancer.
Tuesday, May 3, 2011
Wow...wiping away tears. I like to watch this video when I'm having a super crap day and it always cheers me up and reminds me why I'm so lucky to have the job I do.
The real thanks needs to go to the participants of the Biggest Winner program who continuely amaze all the trainers at BDHQ with their determination, courage and crazy hard work they put in week after week after week.
For those of you that don't know, the BW's don't get trained any different than our fittest clients do. We train them just as hard, if not harder.
Thanks to everyone for making this video...WE LOVE YOU!!
Monday, April 18, 2011
Think of this as a Running Clinic with some major perks...something Victoria has never seen!
You know how most running fanatics may not be the most flexible people in town, similar to your average gym junky not having the flexibilty or the endurance to run for very long periods of time. Yogis may be the bendiest peeps around, but do most of them have the endurance of a runner or the strength of the gym junky? Of course I'm totally generalizing here, but we're on a mission to train you on all fronts - the complete package!
Endurance, Strength and Flexibilty taught to you by the leaders in all three areas. So we bring you...
FITNESS TRIFECTA - May 18 - June 29, train - $199 for 6 weeks
($8.20 per session = wicked deal!!)
1. Technical Run Night with the professionals at Peninsula Runners at 546 Yates St on Wednesday nights from 6:00 - 7:00pm
2. Cross Train with BDHQ on Fridays from 5:00 - 6:00pm
3. Stretch it out at "Yoga for Runners" with the amazing team at Ashtanga Yoga Victoria located in Market Square on Saturdays OR Sundays (whichever day works better for your schedule that particular weekend) from 11:00 - 12:00am
4. Fun Run on Sunday mornings before yoga meeting at the gates of Market Square - mapped route and different starting times provided depending on your particular training distance.
The best of all three worlds!
Register at either Peninsula Runner store:
3659 Shelbourne Street or 546 Yates Street
Call us at BDHQ if you need more info or have any questions. 250-370-9983.
Saturday, April 9, 2011
Thursday, March 31, 2011
Wednesday, March 23, 2011
BDHQ is getting pretty excited for the TC10K and the Oak Bay Half Marathon Relay, both of which are coming up in May. Flea's video is a perfect example of why I love our Run Club and the Relay. Exposing people to running and trying new things while making it achievable and fun is just as rewarding to us as we hope it is to our clients.
Wednesday, March 9, 2011
I need to sit and take a breather for a minute and reflect on what an amazing year 2011 has been for BDHQ so far.
Let me start off by saying how cool it is that BDHQ got picked by Douglas Magazine as one of "10 to Watch" for businesss in Victoria. An even bigger surprise that our own Michele Shorter landed the cover! Well, not really actually. She looks pretty darn good if I do say so.
As great as we as staff think BDHQ is, our achievement is largely due to YOU, our loyal and super fit clients who come day-in and day-out, achieving your goals, success stories and amazing fitness journeys with your positive energy and sweat and tears left on the studio floor.
The Biggest Winner group is a perfect example of this and they finally got some recognition they deserve from Shaw TV last week:
2011 has also brought a surge in popularity to James' Kettlebell classes, as many of you regulars know and now have to fight over kettlebells! haha Not to worry, another KB order will be here any day with a new batch of bells. Phew!
Like a true professional, James likes to stay on top of his game, for himself and for his loyal kettlebellers. He flew to San Fransisco this February to participate in Kettlebell "Sport Camp" led by world renowned Russian Kettlebellers Ivan Denisov and Valery Fedorenko. This was a gruelling and fun weekend (total oxymoron, I know) filled with all things KB and James has been like a giddy school girl ever since he got back!
Photo: Ivan Denisov presenting James with his participation medal. On the down low, Ivan also told James he had the best form of everyone at the Camp. I'm not surprised...
Photo: James and all the Sport Camp participants in San Fransisco.
Okay, my minute of reflection is over. Time to get back to work and kicking some butts into shape. We love you guys and we love our jobs. Big High-5 to ALL of you for you hard work and dedication to BDHQ. Let's make the rest of 2011 just as exciting!
Thursday, February 24, 2011
James had THE greatest trip to San Francisco for the WKC Sport Camp hosted by Ice Chamber and facilitated by Absolute World Kettlebell champion Ivan Denisov and Honoured Master of Sport, Valery Fedorenko. Ice Chamber just posted this video and it shows a summary of the weekend and you can catch some glimpses of James working hard. Personal pictures from James coming soon, so he tells me anyways. He's misplaced his camera cord apparently. If he kept it attached to a kettlebell he probably wouldn't lose it...
Friday, February 11, 2011
Thursday, February 10, 2011
Wow, 15 years... It feels like just yesterday when Bootcamp was born. I remember thinking I would put people through an amazing 12 weeks and they would have a really good understanding of what they could accomplish on their own, in their own back yard, in our great city. I never anticipated the lasting friendships or how I would be inspired by watching those very people reach their goals, become "hooked", not only on fitness, but on the bootcamp community itself.
To my clients and friends I say thank you so very much for your commitment to fitness and living your best life. To my most amazing team of trainers I say thank you from the bottom of my heart for caring so much and delivering the best workouts this city has ever seen. I am moved every day by someone at "work" and am forever grateful for the many lives I have seen changed, including my own :)
BDHQ TURNS 3!
We’re celebrating 3 amazing years at our Headquarters on Johnson Street. Body Dynamics itself is turning 15...wow! Time flies when you’re having fun.
Founded in 1996 by Michele Shorter, Body Dynamics Bootcamp was Victoria’s first and only outdoor training program and remains a core part of BDHQ’s training philosophy.
We are inviting you, our valued clients, to our Fitness Extravaganza on Saturday, March 5 with a full day of FREE classes. Bring your friends and family! Special one-day-only promo will be offered, but you have to show up to get it. Hint... remember BDHQ-pon #1...
BDHQ’s 3yr Fitness Extravaganza - Saturday, March 5:
8:30 – 10:00: OUTDOOR BOOTCAMP meets at BDHQ for a Songhees workout. Baby stroller friendly class. If you purchased our GROUPON, activate it at this class and get entered for a FREE 2nd month of Bootcamp or Baby Bootcamp. Winner will be announced at the end of class.
10:30 – 11:45: THE DRILL with live music by DJ ANGER This class fills up fast and does have a limit, so get there early to get a spot. Call the studio to reserve your spot starting at 7am. Door prize giveaway at the end of class.
12:00 – 1:00: BDHQ 101 A class for those who have yet to experience what we do indoors on Johnson St. We’ll take you through a little bit of everything we offer... kettlebells, TRX, tires, ropes, drills, etc...A great class for newbies to try. Door prizes...
1:00 – 2:00: KETTLEBELLS Moved to 1:00pm for today only. Swing and lift some Kettlebells with the West Coast Kettlebell Club. And even more door prizes!
2:00 – 3:00: FIT FAMILY BOOTCAMP Show your kids how fun getting in shape and being active can be! Lots of prizes for the kids.
7:00 AM – 3:00 PM: FINAL 10LB CHALLENGE WEIGH-INS For those of you registered, make sure to get weighed in if you want to win your money back. Be down 10lbs from the first weigh-in and get your cash back.
Lots of surprises throughout the day...you have to come down to see.
Thank you for your continued support. We love helping Victoria get fit!
From Michele and all the BDHQ crew!!!
Wednesday, February 9, 2011
I'm nervous and equally excited to see what James will bring back with him for Kettlebell classes next week! I swear my arms are sore just imagining what he'll do to us... is it mean that I'm a little bit happy that James will get tortured all weekend as he has done to me all week? heh heh
HAVE FUN JAMES! Miss you already...
Monday, February 7, 2011
Thursday, February 3, 2011
Monday, January 31, 2011
- 1/2 cup of Fat Free Greek Yogurt
- 1/2 a package of Mann's rainbow salad (which is basically just shredded carrot, cabbage, broccoli & cauliflower), substitute would be whatever shredded veggies you want
- 2 tsp lemon juice
- 1 tsp each of dry dill, parsley & garlic powder
- 1/2 an avocado
- 1 hard boiled egg
- 1 tsp agave
It made about 4-5 servings
Eat by itself, scoop it on top of a salad or put it with some lettuce in a whole wheat pita.
YUMMMMMM!!!! Thanks Brianna.
Thursday, January 27, 2011
4 Turkey sausages (Nicki used the Freybe Turkey & Chicken Italian sausage with basil & fennel)
1 can diced tomatoes with chiles
1 carton of no / low sodium chicken stock
1 can drained & rinsed white kidney beans
1 bunch of kale
1 glug Worcestershire sauce
1 glug balsamic vinegar
1 squeeze anchovy paste (optional)
1. Put big soup pot on stove on medium high heat.
2. Chop sausage into bite sized pieces. Toss sausage into pot. Cook through if raw sausage or heat through if smoked fully cooked sausage.
3. Add undrained tomatoes and carton of chicken stock.
4. Heat to boiling.
5. Reduce heat.
6. Add drained rinsed beans.
7. Add chopped kale. Stir through soup. Nicki likes her kale almost raw. It is still lovely and bright green. Stir it in to warm it though.
8. Add glug of balsamic and Worcestershire and optional anchovy paste. Stir.
It takes 15 minutes total. It makes about 8 servings.
Nutrition info based on 8 servings:
It is high sodium for those watching their sodium levels. Nicki used zero sodium chicken broth. You could also use a no salt added canned tomatoes.
Friday, January 21, 2011
Thursday, January 20, 2011
Next Tuesday night at 6:00pm BDHQ RUNS will meet at PEN RUN at 546 Yates St where the knowlegeable staff there will do a short talk on the importance of proper footwear before we head out for our run. We can store our bags and keys at the shop while we're out, and PEN RUN will have some refreshments and staff available for shopping and shoe try-ons after we get back.
Anyone is welcome to come for a drop-in run for $5+HST ($5.60) and please bring cash as your BDHQ run leaders will not have debit/credit card machines with them.
If you don't want to run, but want to hear the talk and/or come get some new runners and gear, you can! This event is open to all BDHQ clients, family and friends. Come by PEN RUN anytime between 6:00 and 7:30pm and the great staff there will help you out.
See you next Tuesday!
Tuesday, January 18, 2011
Sunday, January 9, 2011
“You look fat.”
The statement was delivered to me with a bluntness that only a lifelong friend and business partner could get away with. “We’ve gotta do something about this or we’re gonna have heart attacks before we’re 40. Look at Ryan. He’s only been here a month and he’s already put on 20 pounds.” “Speak for yourself. I still get out surfing and mountain biking. I’m in not bad shape,” I replied, saying it but not really feeling it. Truth be told, my most recent attempts at any of the outdoor pursuits I’d always enjoyed were marked by pain, exhaustion and all around feebleness. Long hours spent in airplanes and in front of the computer were driving our business forward, but were not making for healthy people. With the stinging truth of my colleague’s observation still making my ears burn, I made up my mind to do something about it.
My wife had been going to BDHQ for a while and assured me that ‘guys go there too’. And so our workplace fitness adventure began, fuelled partly by the taunts of our CEO as he pointed out the painful truth, and partly by a genuine desire to improve our health.
Michele Shorter of BDHQ struck a deal with us whereby we would bring our entire office to BDHQ for a lunch hour corporate boot-camp for two sessions each week. That was some two years ago now, and ‘gym class’ has since become an integral part of our corporate culture. I'm sure the financial ROI is there due to the fewer sick days, better focus and reduced absenteeism associated with having a healthier workforce. But for me, it’s really about the intangible benefits of having employees who are happier, who like that we do something together other than talking about work all the time, and who are ultimately more enjoyable to work with because they appreciate us investing not just in their brains but in their overall well-being.
On a personal level my fitness level has improved to the point where I can go out and do the things I like to do, at a reasonably active level without a constant threat of injury. The best training for surfing, skiing, mountain biking or whatever your chosen pursuit is will always be to go out and do that pursuit 7 days a week. But for most of us with limited time due to work, family and other obligations the training you get at BDHQ is a pretty close second.
Chief Technical Officer
Multivista Construction Documentation Inc.
Wednesday, January 5, 2011
Tuesday, January 4, 2011
Sara Nelson, 5 x Kettlebell Sport Champion was my trainer, and she was amazing. Super nice, super encouraging and a wealth of knowledge on KB technique. She gave me some great tips on my form (all things James had been telling me...sigh...) and an overall wicked opportunity and experience to pick her brain. And as one of the top female kettlebellers around, she is the perfect example that heavy lifting does NOT mean a bulky muscle bound body. In fact, the whole team are lean mean machines.
Steve Khoung, co-owner of Ice Chamber and one of the coaches of the kettlebell team was also there and super welcoming. The place had a cool vibe much like BDHQ. Thanks for sending me James! Now that I'm back, time to get back in my routine again.