tag:blogger.com,1999:blog-63574094500288827332024-03-12T20:30:53.651-07:00BDHQ Presents...This is all about what we're up to, things we want you to see and ideas we want you to think about.
With Love, Your BDHQ TrainersBDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.comBlogger194125tag:blogger.com,1999:blog-6357409450028882733.post-90527283593924679092015-12-17T15:51:00.002-08:002015-12-17T15:59:30.272-08:00A Blog Worth Following...As 2015 nears an end, it tends to make us reflect on the past year. Our friend and BDHQ Ambassador, <a href="http://bdhq.ca/index.php/about/ambassador-program" target="_blank"><span style="color: blue;">Raeleen Siu</span></a>, wrote on the subject in her really honest and well written blog called <a href="http://keepingitchi.blogspot.ca/2015/12/top-10-things-i-learned-in-2015.html" target="_blank"><span style="color: blue;">Keeping it Chi</span>.</a> <br />
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Raeleen had a bit of a rough year and her latest blog post has some great insight as we head into 2016 on how to turn a negative into a positive. It's why Raeleen is one of our Ambassador's. Her ability to push through any situation out of the love for her kids and herself. #glasshalffull <br />
Check it out:<br />
<a href="http://keepingitchi.blogspot.ca/"><span style="color: blue;">http://keepingitchi.blogspot.ca/</span></a> BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-70959423549128184812014-08-19T11:26:00.001-07:002014-09-26T14:32:06.440-07:00If It Doesn't Serve You - Let It Go!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;"><b>September 26, 2014 UPDATE: It's been over a month now and it's going great. Down a size in my jeans and getting all my workouts in. Drinking way more water, haven't been taking naps and not ONE SINGLE Starbucks. Yes, I'm still going strong on the local coffee shops (faves include <a href="http://picniccoffee.tumblr.com/" target="_blank">Picnic</a>, <a href="http://sitka.ca/tag/sitka-cafe" target="_blank">Sitka Cafe</a> and <a href="http://fernwoodcoffee.com/cafe/" target="_blank">Parsonage</a>). My wedding dress isn't quite fitting the way I want it to yet, but I have two months to the day today til I get hitched. Lots of time to lean down, but so soon til I'm married. Crazy.<br />Lovisa :) </b></span><br /><br />I've been in a bit of a health rut lately. We've all been there, but might seem ironic to some considering I work at a gym. I commonly work 7 days a week (not full 8hr days always and my own fault. Love what I do, what can I say.), busy planning my upcoming wedding and summer BBQ's and events have taken it's toll on me. It's time to get real; time to get serious. I'm putting it out there so people can see it happens to the best of us. I'm putting it out there so you can help me be accountable. I'm putting it out there to publicly practice what I preach and to hopefully help others.<br /><br />I was recently inspired by a chic I follow on Instagram (@yoga_girl) who put out a challenge to her followers. "Break A Bad Habit" it said. "Pick one thing you do on a regular basis that you'd like to quit or cut down. It could be drinking coffee, soda, alcohol, consuming sweets, constantly on your phone, procrastinating, arriving late to work....anything you'd like to stop. <b>If it's not serving you - let it go!</b><br /><br />Make it something big. If the thought of quitting this habit makes you nervous, it means it's a good one. We tend to attach habits, routines and addictions as a way to comfort us and distract us from the work that needs to be done. Whenever we get stressed, sad or anxious, we turn to this habit (glass of wine, pint of ice cream, a smoke, whatever...) and it gives us a false sense of security that only last briefly. Truth is, these emotions arise because there is something you need to look at, resolve or work on. Do the work! Feel what you need to feel. Release the weight of your bad habit. Tell the world your bad habit, why you want to quit it." </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Saying it out loud is the first step to doing it, right? For those of you that know me, I drink 2-3 lattes from Starbucks a day. Going to get it gets me out of the studio for a few minutes, but it's just a habit. It's financially wasteful, not supporting local which I do with everything else I spend my $$ on, and it's silly empty calories. I commit to one latte a day from a local coffee shop (baby steps) and water the rest of the day. Had my last SB latte yesterday (see pic), and got one at Sitka today. All good so far. I also eat out a lot. I'm a professional at modifying a menu to make it healthy, but it's still wasteful. I commit to making and packing my post-workout brekky everyday. Also on day 2 of doing this (see pic: 2 hard boiled eggs, salsa, chopped green peppers). So far so good.<br /><br />I put everyone else's workouts above my own. I commonly procrastinate my workouts to get work done, train clients, sleep in, etc. I need to get up earlier and do it, just like I tell everyone else to every bloody day. So I made a workout tracking sheet which is posted at the studio for all to see (also in pic). Got my workout in yesterday and this morning. Done. Feeling awesome. <br /><br />On the countdown to my wedding this November, in Mexico on the beach (bikini time) I will only consume alcohol once a week (I love my red wine) and I can only have it if I've worked out that day. To clarify, I'm by no means a booze hound, but summer BBQ's, birthdays and concerts seem to make alcohol a far more common item being tossed down my gullet lately. No more. I need to feel good in the morning if I'm gettin up early to workout. By late November when I leave for Mexico, most of these positive habits will be just that again. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I have a few friends that have jumped on the bandwagon with me (thank god, I need all the accountability and help I can get). Who else is with me? Who else is feeling like it's time to stop doing something that isn't serving them positively? Tell me your bad habit and I will help you stay accountable. We can do it together. Let's do this! <br /><br />#badhabitsbegone </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Lovisa </span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-91268106812256053062014-04-28T15:07:00.000-07:002014-04-28T16:26:51.831-07:00WCKC at Orange Kettlebell Club Comp<div class="separator" style="clear: both; text-align: left;">
West Coast Kettlebell Club (<a href="http://www.bdhq.ca/index.php/programs/west-coast-kettlebell-club/wckc-team" target="_blank">WCKC</a>) has been working hard since their San Fran comp in February. They just came back from an incredible performance in the OKC Vancouver Open Kettlebell Competition. With ten WCKC team members competing, five of them for their very first time on the platform, they could not have trained harder or made us more proud. </div>
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Video below show team members Jenny Chan, Christine Broadhead, Kate Kuss and Risa Kennedy killin it (the ones in the Canadian maple leaf logo-ed s.</div>
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<strong>WCKC placings at the comp:</strong></div>
Rod MacMillan - 1st place 20kg Long Cycle, 1st place 24kg Biathlon<br />
Patty Marshall - 1st place and <strong>Master of Sport</strong> (MS) designation 20kg Long Cycle<br />
Jenny Chan - 1st place Biathlon 16kg and <strong>Candidate Master of Sport</strong> (CMS), 1st place Long Cycle 16kg and CMS<br />
Geoff Haines - 1st place 20kg Biathlon<br />
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Mike Strangeway - 1st place 5 min Snatch 24kg</div>
Kate Kuss - 1st place Long Cycle 16kg, 1st place Biathlon 12kg<br />
Risa Kennedy - 2nd place 16kg Long Cycle<br />
Christine Broadhead - 2nd place 5 min 16kg Long Cycle, 1st place 16kg Biathlon<br />
Claire Kaufman - 1st place 12 kg Long Cycle, 1st place 5 min Snatch 12kg<br />
Lisa Regenwetter - 1st place 5 min Snatch 12kg, 1st place 5 min Long Cycle 12kg<br />
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I know it's 10 minutes, but you can forward to the end to watch Patty's grueling finish to earning her Master of Sport designation.<br />
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More WCKC team members at the comp...<br />
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Next up for the team is the Victoria Kettlebell Sport Classic on Saturday, May 24 at Commonwealth Place. Come out and cheer on the team with us!</div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-83154243202269209452014-02-18T14:30:00.002-08:002014-02-18T14:33:04.528-08:00Why do we lift kettlebells?By Rod MacMillan<br />WCKC Team Member<br />
<br />Why do you lift kettlebells? Who would want to do that for 10 minutes? I am often asked questions like that from people who are unfamiliar with the sport. And for good reason. It is a rather odd sport that is shockingly hard. Now that a couple of days have passed since the San Francisco competition where more than 100 (including professional) lifters from around the world competed I have had a chance to think about it and take it all in.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQ_xwVypNnlfO05hNiBn7E5BGa1M79nIso_88X2wdyzkW5NsK2dlUzSJljeu1yks0cuzbu9g_gHC2mC9Gr21Mqhz0y32NN5TaPYfG3TOBN5TbRdA0i4oIi11oIjwf22t0_kBmfSp1kaG-/s1600/icechamber.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQ_xwVypNnlfO05hNiBn7E5BGa1M79nIso_88X2wdyzkW5NsK2dlUzSJljeu1yks0cuzbu9g_gHC2mC9Gr21Mqhz0y32NN5TaPYfG3TOBN5TbRdA0i4oIi11oIjwf22t0_kBmfSp1kaG-/s1600/icechamber.JPG" height="424" width="640" /></a></div>
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So why do we do this? There are a lot of common reasons that are generally fitness based, but when the context of our little intrepid team comes in, the reasons are more clear. San Francisco represented one moment in a long journey we have all been on. It was a date on the calendar that gave us all a reason to show up to each and every class (and make up the training when we had to miss a class). Knowing that you will be standing up on a platform in front of an audience, not to mention your team and coach, is the motivation that gets you through the pain and frustration that comes with the training. While the competition was just one day, I can assure you it was a thrill to watch teammates do so well and validate the effort they had invested. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1oWK0ZaFCTJ-tbJ6tRQIfR0j-wdBkZ4TaRIpUjYeSxfRz-kehDwgXWd-dGE9-bIOxzGKfKrAvq0-9VzFhxLpaYhtH8d0idshyphenhyphenadJX81RgNILqwn4ul5-IdzGdXOldXPnu00Xse5qeOtVf/s1600/icechamber1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1oWK0ZaFCTJ-tbJ6tRQIfR0j-wdBkZ4TaRIpUjYeSxfRz-kehDwgXWd-dGE9-bIOxzGKfKrAvq0-9VzFhxLpaYhtH8d0idshyphenhyphenadJX81RgNILqwn4ul5-IdzGdXOldXPnu00Xse5qeOtVf/s1600/icechamber1.JPG" height="424" width="640" /></a></div>
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The day started watching Christine Broadhead (above left) and Jenny Chan (above right) side by side on the platform and leaving nothing behind. Both achieved personal bests and won their categories, which is a great accomplishment given it was only Christine's first competition and Jenny's second. I did not get a chance to watch Mike Strangeway's sets as I was warming up at the time but the numbers he put up are clearly shown in the photos and they say it all (well his gold medal does too!). What they don't say is that his training was frustrated by a car accident (like Christine) and surgery.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFVWKFKfE3m5qmoWp-XQkNGxMyyVf_lIWagx-Jcf_RQ2EiuOFtZUELh2hqdrLIECTPqACU8IClC33pGiQttlLld3T0-vJyxp65VmmBREcoSMrssb3JIU449j1-YZkwK78crc89GxDvOQv/s1600/patty1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFVWKFKfE3m5qmoWp-XQkNGxMyyVf_lIWagx-Jcf_RQ2EiuOFtZUELh2hqdrLIECTPqACU8IClC33pGiQttlLld3T0-vJyxp65VmmBREcoSMrssb3JIU449j1-YZkwK78crc89GxDvOQv/s1600/patty1.JPG" height="424" width="640" /></a></div>
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Then there is Patty (above) who achieved the Candidate Master of Sport rank in her first competition in Long Cycle. For those that don't know what that is, think of it as an Undergraduate Degree. Oh, and she was standing on the platform beside a woman who had competed in Russia and came third, not to mention holding North American records. Wow! On a funny note, it was a good laugh to watch James get coached (yelled at) by a large Russian pro during the jerk relay at the end of the competition. Apparently that was motivating. I will post the video when I can (pic below).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5dzPMVjEyW6ewlAQVx6yXudluruj1rlboP46powRnPJyy4DkLPOX-vOSzGnjiJuIz6pog8g9JaYW-VZx7tDol8rXmXPbQyF3_1rL-54t9UhIwuVzQVKXuwQ__tiH2vephyphenhyphenboJrF3J6bZ/s1600/relay1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq5dzPMVjEyW6ewlAQVx6yXudluruj1rlboP46powRnPJyy4DkLPOX-vOSzGnjiJuIz6pog8g9JaYW-VZx7tDol8rXmXPbQyF3_1rL-54t9UhIwuVzQVKXuwQ__tiH2vephyphenhyphenboJrF3J6bZ/s1600/relay1.JPG" height="424" width="640" /></a></div>
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Another key point worth mentioning is that the sport is full of very friendly and supportive people that you can easily learn from. We have each taken away a great deal from that and of course the formal clinic with Russian pros in San Fran was great too. If you have read this far into this ramble then you are likely interested in taking part in the sport. All that I can advise you to do is jump in and start. Our team is continuing to grow and our training program will be advancing as we put the knowledge we have learned into practice. You will be surprised how soon you will get addicted to this demented activity.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiICWnwJ3ZY8QGR88AnvXrWDpW2ZZ373kSIAtwPt652CV4fRTGz5k9uQvT8EAb84HTZEFGqfjLGGBDBBIaPfE37IZQ5ifml6ugsYE2vg492_70AB1ur05z38rLMxdGm60r5Izl6zk-mj8rj/s1600/strangeway.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiICWnwJ3ZY8QGR88AnvXrWDpW2ZZ373kSIAtwPt652CV4fRTGz5k9uQvT8EAb84HTZEFGqfjLGGBDBBIaPfE37IZQ5ifml6ugsYE2vg492_70AB1ur05z38rLMxdGm60r5Izl6zk-mj8rj/s1600/strangeway.JPG" height="424" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Anton Anasenko, Russian honored Master of Sport, attempting to lift Mike Strangeway</td></tr>
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In closing, I would like to congratulate and thank my teammates and coach. It has been an honour to train with you all. I can't wait for the next competition at the end of May in Victoria, when we will all, including our new teammates. be crushing it again!<br />
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<tr><td class="tr-caption" style="text-align: center;">L-R: Coach James Beckerley, Mike Strangeway, Jenny Chan, Christine Broadhead, Patty Marshall, Rod MacMillan</td></tr>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-83659789645481569012014-01-11T10:20:00.003-08:002014-01-12T09:49:48.957-08:00Introducing...2014 BDHQ / BDHQ2 Ambassadors!!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCKgiSSTQzs8-mIH2e5TJzmBK9L0gEmRwohoS_Ab0nr6Zex36YT-tqnxki0GzIgO3_DpCBA7eBXIABDNDUTWKi6-Po-df6uIU1YKW5zl6v96Fw2yye_NiFOHxmKwvupUTpT95BKniPI6tQ/s1600/AMBASSAORS.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCKgiSSTQzs8-mIH2e5TJzmBK9L0gEmRwohoS_Ab0nr6Zex36YT-tqnxki0GzIgO3_DpCBA7eBXIABDNDUTWKi6-Po-df6uIU1YKW5zl6v96Fw2yye_NiFOHxmKwvupUTpT95BKniPI6tQ/s1600/AMBASSAORS.jpg" height="320" width="236" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">L-R: Joanne Macdonald, Raeleen Siu, Leah Mack</td></tr>
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<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">This
fall we put a call out for our 2014 BDHQ Ambassadors. It was fun to hear from
many dedicated BDHQ’ers about their fitness goals and to see such great
progress by so many! We’re proud to say that we have selected three amazingly
self motivated, social superstars as our 2014 Ambassadors.</span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";">These
three are stellar examples of goal-oriented, driven BDHQ’ers who work their
butts off (literally) to make their workouts happen. They're social, they spread BDHQ love around the community and each of them have great stories to
share about why they do what they do…</span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Leah Mack </span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">is a hard
working professional who (sometimes) rises with the birds to get her workouts
in before her work day calls.<span style="mso-spacerun: yes;"> I</span>f the
morning is too much, she will make it happen at lunch and Saturday
mornings.<span style="mso-spacerun: yes;"> </span></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">More about Leah...</span></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Home town:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> <span style="mso-tab-count: 1;"></span>Victoria, BC</span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">How long you
been w/ BDHQ?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> 3 + years, started in outdoor bootcamps and then found my way
downtown. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">What's your
fave class:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Don’t ask me to pick a favorite, I love them all.<span style="mso-spacerun: yes;"> </span>But if I have too……. Probably Cardio Burnout
– you are guaranteed a well rounded workout of cardio and resistance, with a
team mate cheering you on. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Favourite
exercise?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Box jumps.<span style="mso-spacerun: yes;"> </span>There’s
always a bit of risk you’re going to fall on your face, so a real sense of
accomplishment when you don’t.<span style="mso-spacerun: yes;"> </span>So far, I
have not! </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-layout-grid-align: none; mso-list: l0 level1 lfo2; mso-pagination: none; text-autospace: none; text-indent: -18.0pt;">
<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Least
favourite exercise?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Push-ups with your feet in the TRX.<span style="mso-spacerun: yes;"> </span>So far, I just swing.<span style="mso-spacerun: yes;"> </span>I’ll keep you posted on any progress. </span></div>
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<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Can’t say no to</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">: TEAM SPORTS, name it, I have probably
played it, or am currently on a team (softball, ortho, fastball, soccer, lawn
bowling, flag football, volleyball, dodgeball).<span style="mso-spacerun: yes;">
</span></span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">2014 goals:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> A faster,
stronger, leaner, energized me!<span style="mso-spacerun: yes;"> </span>Me 2.0.<span style="mso-spacerun: yes;"> </span>And maybe a half marathon, but I am such a
scaredy cat.<span style="mso-spacerun: yes;"> </span></span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">What I love about
BDHQ: </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">
I fell in love with the efficiency of BDHQ: you will get the best workout, at
any class, on any day, with any instructor. I love the other members - it's like a (non-)secret club. Nothing is more fun than running into a
fellow member in the "real world", dressed in real clothes.
Like Superheros. And I love the music. <span style="color: #262626;"></span></span><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> </span>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Joanne Macdonald</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> is a long
time BDHQ’er and busy working mom. We’ve enjoyed seeing more of Joanne this
year at classes at both locations as well as at outdoor bootcamp as part of her quest
to rebuild from “multi-tasking mom burnout”. <span style="mso-spacerun: yes;"> </span>In the past months Joanne has shifted
priorities and instead of working 60 hour work weeks she’s now rocking the
workouts including 30 workouts in 30 days in November.</span><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> </span>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">More about Joanne...</span></b></div>
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<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Home town:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Born & raised on the Island,
been in Victoria since 1987</span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">How long you
been with BDHQ?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Started with BDHQ Outdoor Bootcamp after my first daughter was born
in 2003, before BDHQ had studios, kettlebells, baby bootcamps and such. I’ve
been in and around BDHQ ever since.</span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">What's your
fave class:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> I like different classes for different reasons. Kettlebells for
the strength, spin for the sweat, Bootcamp for the outdoor fun and the Drill
for the awesome live tunes!</span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Favorite
exercise?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> All ab work, especially sit-ups with the ball overhead cause I’m
keen to improve my core strength.</span></div>
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<span lang="EN-US" style="color: #262626; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Least
favorite exercise?</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Rings and hamstring curls with your feet in the TRX. I’m sure
they are both very helpful exercises, but there’s nothing fun about those ones
for me.</span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Memorable
2013 goal achieved? </span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Left my demanding job in July and spent the latter half of the
year recovering from burnout and appreciating having time to workout, re-invent
my career and catch back up on life. Ran the October half marathon within one minute
of my personal best time, plus ran the 1.5km kids run with my two girls as a
cool down. </span><span lang="EN-US" style="font-family: "Arial","sans-serif";"></span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">2014 goals:</span></b><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";"> Continue to
wage the battle on work-life balance, putting fitness and family first as I
launch a new business. Run a half marathon in June, continue to build strength
by hitting BDHQ classes and refine my food & drink choices for a leaner
body in 2014 (hoping that less work stress = less need for wine!).</span><span lang="EN-US" style="font-family: "Arial","sans-serif";"></span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="color: #262626; font-family: "Arial","sans-serif";">Why I love
BDHQ?</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";"> I
love the great workouts, people and positive energy. I
appreciate the varying classes that keep my workouts interesting and I love the
music as it keeps me moving. I love the fact that BDHQ’ers represent such a
wide range of people and body types - there truly is something for everyone at
BDHQ! N<a href="https://www.blogger.com/null" name="_GoBack"></a>o matter how many reasons I might have for not
getting to a workout, I always leave happy. All you have to do is get there and
you know you’ll work hard and feel better for it. I love that. Check out my
blog for more on how BDHQ has helped me achieve my goals: </span><span lang="EN-US"><a href="http://themomcape.com/2014tools/"><span style="font-family: "Arial","sans-serif";">http://themomcape.com/2014tools/</span></a></span><span lang="EN-US" style="font-family: "Arial","sans-serif";"></span><span lang="EN-US" style="font-family: "Arial","sans-serif";"></span><span lang="EN-US" style="font-family: "Arial","sans-serif";"> </span>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Raeleen Siu </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">walked off the street and
into BDHQ in the summer of 2011 and said to trainer Lovisa, “I need
to change,” and has been married to the gym ever since. She went from zero workouts to six classes a
week through BDHQ’s Biggest Winner program, losing 35 pounds in 9 months.<span style="mso-spacerun: yes;"> </span>Since then, she’s had another baby and kept
the weight off, thanks to BDHQ’s Baby Bootcamp. Raeleen’s two hyperactive boys,
aged 1 and 4, keep her accountable to staying fit so she can keep up with them!</span></div>
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<b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">More about Raeleen...</span></b></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Home town: </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Born in Vancouver, spent my
20’s in Edmonton, and have been in Victoria 6 years</span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">How long have you been a
BDHQ’er: </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">2.5
years</span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">What’s your fave class: </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Cardio Burnout—there is
nothing I’d rather be doing during my lunch hour than having James calmly
request ridiculously hard exercises with a car tire, and keeping up with Dawn’s
crazy spin bike routines. And, last year I religiously attended Baby Bootcamp
with Trish which was the best use of maternity leave, EVER.</span></div>
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</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Favorite exercise? </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">Planking! I can go for 5
minutes and it’s helped get my core back into shape after having 2 babies.</span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Least favorite exercise?</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";"> Rings! They make me feel
like a large sea lion out of water trying to do upside down push-ups.<span style="mso-spacerun: yes;"> </span>Awkward! </span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Memorable 2013 goal
achieved?</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">
OMG. So many…I was on maternity leave and spent it staying in shape, losing 30
pounds of baby weight, and training for and running 2 half marathons (finished
the Goodlife Half in October in 1:57, my PB)</span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">2014 goals: </span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";">This is the year I hit my
final weight goal/dress size and start maintaining.<span style="mso-spacerun: yes;"> </span>Run at least 2 more half marathons and do it
faster. The scariest goal for me is I promised myself if I am chosen as a BDHQ Ambassador
I will sign up for courses to become a personal trainer. And, figure out those
rings.</span></div>
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<span lang="EN-US" style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><span lang="EN-US" style="font-family: "Arial","sans-serif";">Why I love BDHQ?</span></b><span lang="EN-US" style="font-family: "Arial","sans-serif";"> I love how it makes me
feel—uplifted, less stressed, inspired, and appreciated. It’s partly because
the classes are challenging and I sweat a lot, but I keep coming back because
of the people. Michele has it dialed when it comes to amazing service. They
knew my name the second day I walked into the gym and called me out when I
missed classes.<span style="mso-spacerun: yes;"> </span>There is seriously good
energy at BDHQ and I need to be a part of that.</span></div>
BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-85120094602772972552013-12-05T18:04:00.002-08:002013-12-05T18:04:11.452-08:00Holiday Hampers for local Victoria families 2013<span style="font-size: small;">Every year BDHQ takes on hampers for local families. Now that we have two locations, </span>we have taken on 10 local families, five per location. All listed below. Thank you in advance for your generous contributions year after year, and to our Ambassador Challengers who have kindly offered to help deliver them. <br />
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<b><span style="font-size: large;">JOHNSON ST: </span></b><br /><br /><b>FAMILY #1 </b><br />Parent : Single Dad <br /><br />Kids: <br />1) 11year old male. Clothing size is 16 youth, shoe size is 8 men's. Gift ideas include anything from the skate shop (hats, accessories, etc) or gift card. <br />2) 10 year old male. Clothing size is 10 (12 for tops), shoe size is 4. Gift ideas include cars, action figures and graphic novels. <br />3) 8 year old male. Clothing size is 7/8. Gift ideas include Lego and action figures. <br />4) 6 month old male. Clothing size is 6-9 months. Gift ideas include infant toys and bedding for a crib. <br /><br />A household gift idea for the parent/family would be towels. The family has allergies to olives. <br /><b><br />FAMILY #2 </b><br />Parents: Mom and Dad <br /><br />Kids: <br />1) 13 year old male. Clothing size is men's small. Gift ideas include track pants, shirt and gloves. <br />2) 11 year old male. Clothing size is men's small. Gift ideas include skateboard and books for math. <br />3) 8 year old male. Clothing size is youth 10. Gift ideas include board games and a skateboard. <br />4) 3 year old male. Clothing size is youth 4T. Gift ideas include Toy Story stuff - Buzz Lightyear and Woody. <br /><br /><b>FAMILY #3 </b><br />Parent: Single Mom <br /><br />Kids: <br />1) 11 year old male. Clothing size 14, shoe size 7/8. Gift idea includes a scooter. <br />2) 8 year old female. Clothing size is 12, shoe size is 3. Gift idea includes Monster High dolls. <br />3) 4 year old male. Clothing size is 5, shoe size is 10. Gift idea includes cars and a track. <br /><br />No food issues - they shop at Save-On Foods. <br /><br /><br /><b>FAMILY #4 </b><br />Parents: Mom and Dad <br />Kids: <br />1) 12 year old female. She wears size medium in women's clothes. Gift ideas include pyjama's. <br />2) 9 year old female. She wears size small in women's clothes. Gift ideas include also pyjama's. <br /><br /><br /><b>FAMILY #5 </b><br />Parents: Mom and Dad <br /><br />Kids: <br />1) 5 year old female. Wears size 6. Gift ideas include Barbie stuff. <br />2) 5 year old male. Wears size 6x. Gift ideas include Wrestler stuff. <br /><br /><b><span style="font-size: x-large;"><span style="font-size: large;">QUESNEL ST:</span> </span></b><br /><b><br />FAMILY #1 </b><br />Parents: Mom and Dad <br /><br />Kids: <br />1. Boy age 9 - size 7, Batman games and/or football games for Xbox 360. Huge football fan and plays football in the spring and fall so anything football related is a winner. Science games, Chapter books like the lightning thief or superman. <br />2. Girl age 7 - size 8/9, Monster high dolls/accessories, "loom" for making elastic bracelets, Monster high bedding, Diary with lock and key, Chapter books <br />3. Girl age 5 - size 5/6, Hello kitty bedding/dolls/toys, Learning games, Lala loopsy doll. Doll house accessories, Fur real friends (toy animals) <br />4. Girl age 4 - size 5, Princess dolls, play kitchen and/or accessories, Sophia the first* doll, My little ponies. Princess Bedding Preferred grocery store: Fairway market Preferred general shopping store: Walmart Allergies: none <br /><br /><b>FAMILY #2</b> <br />Parent: Single Mom <br /><br />Kids: <br />1. 9 year old boy, Gift list: Canucks Jersey (lg youth/sm adult) Lego City Hockey stick, Hockey net, Goalie gear, Soccer ball, Clothes size; 14/16 <br /><br />Preferred grocery store: Fairways or Thrifty's <br />General shopping Store: Walmart Special needs - we have a cat. <br /><br /><b><br />FAMILY #3 </b><br />Parents: Mom and Dad <br /><br />Kids: <br />1. 9yr old girl, size 10, MP3 Player, Porcelain Tea Set, Hair Accessories medium/long hair, loves pink, really wants an over sized stuffy, warm fuzzy socks <br />2. 10 yr old girl, size 16, MP3 Player, Diary Of A Wimpy Kid novels, Hair Accessories shorter hair, Really wants an over sized stuffy, warm fuzzy socks <br />3. 10 yr old girl, size 16, MP3 Player, A Ghost In the Attic and Aliens in the basement novels, Hair Accessories, medium/long hair Really wants an over sized stuffy warm fuzzy socks <br /><br />Preferred grocery store: Usually Thrifty's and Fairway Market General shopping: Walmart <br /><b><br />FAMILY #4 </b><br />Parents: Mom and Dad <br /><br />Kids: <br />1. 10 yr old boy, loves Lego <br />2. 1 yr old girl, baby clothes <br /><br />Preferred grocery store: Fairways and Walmart The mom is allergic to peanuts, nuts and sesame seeds <br /><br /><b>FAMILY #5 </b><br />Parents: Single Mom <br /><br />Kids: <br />1. 4yr old girl who’s 5th birthday is on December 29. Interested in swimming, dancing, and movies, likes crafts and Barbies, size 5/6. Mom likes coconut scented things.... <br /><br />Preferred grocery store: Thrifty foods and Costco <br />Preferred general store: Walmart 4yr old has a hypersensitivity to milk BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-881858571792976122013-10-16T11:44:00.002-07:002013-10-16T11:44:54.351-07:00BDHQ joins the Mustard Seed Food Fight<br />
<span style="font-size: large;">BDHQ is joining the <a href="http://mustardseed.ca/" target="_blank">Mustard Seed</a> for their <a href="http://mustardseed.ca/2013/10/10/great-canadian-food-fight-the-facts/" target="_blank">Great Canadian Food Fight</a>; a national food and fundraising challenge with food banks from across Canada to raise the most food by weight in 48-hours. </span><span style="font-size: large;"><br /><span style="font-size: large;"><br /><b>This Friday, October 18, your BDHQ trainers will be volunteering at Save On Foods Arena at </b></span><b><span style="font-size: large;">1925 Blanshard St from 4 - 8pm collecting food and cash donations from the public.</span></b> If you need some good karma in your life, please come visit us at Save On with your donations. Every BDHQ-er that drops off a donation gets a FREE 2 x class pass for a friend. Paying it forward! <br /><br />The Great Canadian Food Fight is a friendly competition between food banks to ensure the food security of vulnerable communities.<br /><br />WHY: The food raised in the Great Canadian Food Fight is vital to the food bank’s ability to provide nutritional food hampers to more than 7,000 vulnerable Victorian’s each month throughout the winter and upcoming holiday season. <br /><br />The Mustard Seed has never won the Great Canadian Food Fight, but raised almost 100,000 pounds of food in the 2012 competition and more than 500,000 pounds of food since it began participating. This year BDHQ wants to change that, and will help the Mustard Seed in their goal of raising more than 200,000 pounds of food in an effort to win the competition against the reigning champion, the Regina Food Bank.</span><br />
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<span style="font-size: large;"><b>FACTS:</b> Did you know...of the average people accessing Food Banks in Canada, 4 in 10 are single parents and 1 in 3 are children or youth under the age of 18. </span><br />
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<span style="font-size: large;"><b>Mustard Seed Wish List</b>: Peanut Butter is one of their main items. It’s high in protein and many of their guests don’t have access to cooking facilities, which makes peanut butter a healthy and accessible food item. Other items include: tuna, canned soups, and both fresh and canned veggies & fruits. Cash donations are used to buy fresh food and produce, and your dollar goes further with the Mustard Seed than it does with you at the grocery store as the Mustard Seed purchases food wholesale.</span><br />
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<span style="font-size: large;">Hope to see lots of you this Friday at Save on Foods Arena from 4 - 8pm... </span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-67493836491930751892013-10-02T14:14:00.002-07:002013-10-02T14:17:05.953-07:00Setting Goals - Raeleen Siu<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Meet Raeleen Siu; former <a href="http://bdhq.ca/index.php/programs/biggest-winner-program" target="_blank">Biggest Winner</a> participant and current <a href="http://bdhq.ca/index.php/programs/baby-bootcamp" target="_blank">Baby Bootcamper</a>.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">As part of BDHQ's <a href="http://bdhq.ca/index.php/about/ambassador-program" target="_blank">2014 Ambassador Challenge</a>, we asked people to tell us their health goals they'd like to achieve by December 2013. Raeleen's agreed to share her goals, along with a one month update. We appreciate her candidness and willingness to share with you all. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><b>RAELEEN'S GOALS:</b> <br />1. Finish my current maternity leave, returning to work November 4, 2013 in pre-baby shape (goal: wear a size 8, lose another 10 pounds to weigh 156 lbs)<br /><br /><b>UPDATE: </b> I am back into all my size 8 clothes! BDHQ trainer Trish did my measurements two weeks ago and I've lost 14 inches in just the chest, waist and hips since February 2013. I'm in the 10lb Challenge right now and set to get my $50 next Saturday, weighing 163lbs (she made her weigh-in and got her $50 back, FYI).<br /><br /> 2. Run the GoodLife Half Marathon October 13 in under 2 hours (that is a 7 minute cut from my last half marathon in June).<br /><br /><b>UPDATE:</b> I registered for the half marathon and joined the Pen Run clinic this past summer. I'm running 18K long runs in 1h 40mins...I think I can make this goal!<br /><br />3. Eat according to the <a href="http://bdhq.ca/index.php/programs/biggest-winner-program" target="_blank">Biggest Winner</a> principles (3L water/day, 2 servings of complex carbs/day, lean protein in every meal, etc.).</span></span> <span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /><b>UPDATE: </b>I'm not perfect every day, and if you have an idea about how I can be more successful here, I'd love advice/kick in the butt. Complex carbs is a big one for me that needs to be cut.<br /><br />4. Go to Hawaii at Christmas and be able to see my abs (i.e. not cover myself up and hide on the beach!) This one scares me a lot. (goal: wear a size 6, weight in the 140's)<br /><br /><b>UPDATE: </b>Trip to Hawaii is booked...the other goals above need to be met before this can happen.<br /><br />5. Workout six days a week, including attending BDHQ Baby Bootcamp, The Drill, and spin classes.</span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;"><br /><b>UPDATE:</b> I work out for at least one hour, five days a week. Because the half marathon long run training is getting to be two hours every Sunday, I've cut my Saturday workouts, so the drop to 5 days a week is intentional for now.</span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: small;">Thanks Raeleen! Can't wait to see what you achieve by December and beyond. The action alone of writing down your goals sets the intention to achieve them. To any of you reading this, take a minute to think about what you really want, short term, and an action plan to get there. If you need help, ask any of the trainers at BDHQ/BDHQ2. We're here for you and want to see you all succeed in anything you want to do. </span></span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-35352230206381226582013-07-18T10:31:00.000-07:002013-07-18T10:31:04.770-07:00Iron strength with James Beckerley<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In Video 1, James takes you on a tour of where it all started...his parents garage. You can see his very first kettlebells and all his crazy grip equipment. <br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In Video 2, James bends his first nail in over two years....who is this guy?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">In Video 3, James discusses grip strength and why he's into it and what makes it so basass.</span></div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-76372488401190905062013-07-17T10:46:00.001-07:002013-07-17T10:46:27.006-07:00You Gotta Rest...<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Deep thoughts by James Beckerley on the importance of rest days....</span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-72505749946357783362013-07-10T13:40:00.001-07:002013-07-10T13:40:19.949-07:00Nike Free Run 5.0 - Dog Friendly Event - Friday, July 19<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPKM484AXYZ6z6IX1ktFMGXoO8qc6ilvu7Lh1it4Jv2O0OIcQm-X8dTXtLfWSVXni0ffGcPw0Wc5dgX_deV62mylpL3gsyVAjuLP5cCVg07IPKQ5mUu2RuY7rCHAmIadqaCmaDNJAT3wBm/s1600/_MG_4285.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPKM484AXYZ6z6IX1ktFMGXoO8qc6ilvu7Lh1it4Jv2O0OIcQm-X8dTXtLfWSVXni0ffGcPw0Wc5dgX_deV62mylpL3gsyVAjuLP5cCVg07IPKQ5mUu2RuY7rCHAmIadqaCmaDNJAT3wBm/s640/_MG_4285.jpg" width="425" /> </a></div>
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<span style="font-size: large;"><span style="font-family: "Calibri","sans-serif";">You know how you go to all these running races and you can't
bring your best running partner because they don't allow dogs. Well, we
at Peninsula Runners wanted to change that. Welcome to the Nike Free Run
5.0, dog friendly event. We are holding a fun 5k run at Beaver Lake Dog
Park on Friday July 19th at 6:30pm. It's a free event, but we are asking
for donations that will go to benefit the SPCA. The co-sponsors are
Bosley's on Shelbourne and Westshore and Nike. Nike is bringing out a
professional photographer and will be taking pictures of owners and their dogs
for free. Nike and Bosely's will also have some amazing prizes to give away for owners and dogs. It's going to be a fun event for everyone! Even if you don't have a dog, come on down and join in on the fun. </span></span></div>
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<span style="font-size: large;"><span style="font-family: "Calibri","sans-serif";">Jason Ball </span></span></div>
BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-45088894500712864602013-07-09T13:34:00.000-07:002013-07-10T17:20:14.621-07:00BDHQ Bootcamp Mexico: December 7 - 14<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;">BDHQ is returning to Tulum, Mexico December 7 - 14th for a week of sun, beach and workouts!! <br /><br />$1,614.72 based on double occupancy (taxes included).<br /> </span></span>
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<div _mce_style="font-family: Calibri,Helvetica,Arial,sans-serif; color: #000000; text-align: left; font-style: normal; font-weight: normal; margin-top: 0px; margin-bottom: 0px; font-size: 11pt;" style="color: black; font-family: Calibri,Helvetica,Arial,sans-serif; font-size: 11pt; font-style: normal; font-weight: normal; margin-bottom: 0px; margin-top: 0px; text-align: left;">
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;"><span lang="EN-US">Please contact <b>Trish Hailey</b>, BDHQ travel specialist, directly to book. If you need singles/triples/family rates, please contact Trish. </span><a _mce_href="mailto:Tricia.Hailey@tieronetravel.com" _mce_style="color: #0000ff; font-weight: bold; text-decoration: none;" href="mailto:Tricia.Hailey@tieronetravel.com" style="color: rgb(0, 0, 255) ! important; font-weight: bold; text-decoration: none ! important;" target="_blank"><br />Tricia.Hailey@tieronetravel.com</a> or 250-405-5082. </span></span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-size: large;">Here are a few pics from the first two trips... </span></span></div>
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<br />BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-13956663042117908952013-07-03T14:13:00.000-07:002013-07-03T14:15:28.586-07:00Another Biggest Winner sessions ends<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Last week marked the end of another successful <a href="http://bdhq.ca/index.php/programs/biggest-winner-program" target="_blank">Biggest Winner</a> session. Tanya Barnes, top left and bottom right, was our proud winner having lost 27 pounds in 12 weeks!! We had many more sucesses that we celebrated and had a great wrap-up workout. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Next 12 week <a href="http://bdhq.ca/index.php/programs/biggest-winner-program" target="_blank">Biggest Winner</a> session starts this Sunday, July 7. Lots of newbies all registered along with those contuining on their weight loss journey. Can't wait to get back at it.</span></div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-48782717922435964772013-07-03T14:03:00.002-07:002013-07-04T10:49:14.898-07:00Strongman Training at BDHQ2<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NfX2S5toCXfac0C00p2XrB6JadGhL4o-5TJ3ICuTlqcXOENU4kXQy4_T9YhlmY0EeCRnYtaoMcLKYyOmF1QN4LswRRhQj9FOvVwKfn9mx5fBUArw_pC02ImRD3mVeN4UUM23Mf-NenCE/s600/IMG_9615.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0NfX2S5toCXfac0C00p2XrB6JadGhL4o-5TJ3ICuTlqcXOENU4kXQy4_T9YhlmY0EeCRnYtaoMcLKYyOmF1QN4LswRRhQj9FOvVwKfn9mx5fBUArw_pC02ImRD3mVeN4UUM23Mf-NenCE/s320/IMG_9615.JPG" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://bdhq.ca/index.php/bdhq-2/the-low-down" target="_blank">BDHQ2</a> is the proud owner of a brand new yoke! What's a yoke you say? <br /><br />According to the dictionary:<br />A yoke is a wooden beam, normally used between a pair of oxen or other animals to enable them to pull together on a load when working in pairs, as oxen usually do; some yokes are fitted to individual animals. There are several types of yoke, used in different cultures, and for different types of oxen. A pair of oxen may be called a yoke of oxen, and yoke is also a verb, as in "to yoke a pair of oxen". Other animals that may be yoked include horses, mules, donkeys and water buffalo.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In this case, you are the ox. A common peice of equipment in Strongman competitions. BDHQ2 is now the only gym in Victoria with one. </span></div>
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</span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/E9QPESxrfVw?feature=player_embedded' frameborder='0'></iframe>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>UPDATE:</strong> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">James got a second new toy for BDHQ2...The Strongman Log!!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWN39f71_E1AKBigm6Qm_j59lFB9BKKoeV-dL5PTGKcBrWyHAkLGwvD0Ubx_LiYRFo2YNeOcoJgF7pr1t5B5uJGBRxkSuuAxFu_SVXyM3F6_X7tEH6SJQZZqintUGwpQY-Zu1VXjj-WDqm/s1600/log.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWN39f71_E1AKBigm6Qm_j59lFB9BKKoeV-dL5PTGKcBrWyHAkLGwvD0Ubx_LiYRFo2YNeOcoJgF7pr1t5B5uJGBRxkSuuAxFu_SVXyM3F6_X7tEH6SJQZZqintUGwpQY-Zu1VXjj-WDqm/s320/log.JPG" width="240" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_KFK-W54kgrfQoa7Sg3ThxkgRhZTHSmiupuObD9fAANEUki6ORcUHG2fY2JL6yzR5t9an89FG8Xto4fpGYpVY0cgzY8xvUNYE4kW8pIYZ4DtT3_x2BF03nmGDpEBNWoP80BxmzFoL6B6S/s1505/log2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oya="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_KFK-W54kgrfQoa7Sg3ThxkgRhZTHSmiupuObD9fAANEUki6ORcUHG2fY2JL6yzR5t9an89FG8Xto4fpGYpVY0cgzY8xvUNYE4kW8pIYZ4DtT3_x2BF03nmGDpEBNWoP80BxmzFoL6B6S/s320/log2.JPG" width="320" /></a></div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-16536914039504929032013-06-16T08:44:00.003-07:002013-06-16T08:44:13.771-07:00Another Episode of Shit Alex Jumps On / Over<div class="separator" style="clear: both; text-align: center;">
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://img.youtube.com/vi/zMs_IPuTOJk/0.jpg"><param name="movie" value="http://youtube.googleapis.com/v/zMs_IPuTOJk&source=uds" /><param name="bgcolor" value="#FFFFFF" /><param name="allowFullScreen" value="true" /><embed width="320" height="266" src="http://youtube.googleapis.com/v/zMs_IPuTOJk&source=uds" type="application/x-shockwave-flash" allowfullscreen="true"></embed></object></div>
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<span style="font-size: large;">51 INCHES!!!!!!</span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-84396048500485978612013-05-30T20:27:00.001-07:002013-05-30T20:27:29.991-07:00Egg and Quinoa Rancheros<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGeOVDJOiUtzqPDurqRKQKIes7o-qapZ0E8ENsrQENG0ybDJxuCcr_pkhYtsPPHTOf66HcLI3s3Arg7kJ08NITosvPrAI76Iaf9aV8i6e8pcH4coNNfRsHHe3ZsN2K6Z-4c-GdxtQEKi43/s1600/quinoa_rancheros.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGeOVDJOiUtzqPDurqRKQKIes7o-qapZ0E8ENsrQENG0ybDJxuCcr_pkhYtsPPHTOf66HcLI3s3Arg7kJ08NITosvPrAI76Iaf9aV8i6e8pcH4coNNfRsHHe3ZsN2K6Z-4c-GdxtQEKi43/s320/quinoa_rancheros.jpg" width="320" /></a></div>
<span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:1"> </span><span data-ft="{"tn":"K"}" id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2"><span class="UFICommentBody" id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0"><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0"><span style="font-size: large;"><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:0">5 egg whites</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:1" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:2">3 cups greens (spinach, chard, kale – I used kale)</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:3" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:4">½ cup pico de gallo (or salsa)</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:5" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:6">1/3 cup cooked quinoa</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:7" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:8">¼ avocado, chopped or sliced</span></span></span><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3"><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0"><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:0" /><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:1" /><span style="font-size: large;"><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:2">Spray a pan with olive oil.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:3" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:4">Scramble eggs. Remove from pan.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:5" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:6">Sautee kale until wilted. Add eggs back in to warm through. </span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:7" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:8">Dump on top of cooked quinoa.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:9" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:10">Top with pico & avocado slices.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:11" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:12">Add a little hotsauce.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:13" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:14">Enjoy.</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:15" /><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:16" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:17">270 calories</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:18" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:19">26g protein</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:20" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:21">24 g carbs</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:22" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:23">7g fat</span><br id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:24" /><span id=".reactRoot[414].:1:1:1:comment462393513828840_462393603828831.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:25">6g fiber</span></span></span></span></span></span><br />
<br />BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-62767175614412841232013-05-30T20:23:00.003-07:002013-05-30T20:23:33.889-07:00Greek Chickpea Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTCzwIsFKF1QJ6kykGMw6DggMBEXHbhu_gU3JsbaY1RbFM9_27K6BJ8yBDdtVNl43Y-ScD87JVrwPRsFP0_SHWjQmYPk7TABTAUM7uVR8KclBp5oQMagz4p8LELExTevwtkl5iD4gTgxH/s1600/greek_chickpea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgTCzwIsFKF1QJ6kykGMw6DggMBEXHbhu_gU3JsbaY1RbFM9_27K6BJ8yBDdtVNl43Y-ScD87JVrwPRsFP0_SHWjQmYPk7TABTAUM7uVR8KclBp5oQMagz4p8LELExTevwtkl5iD4gTgxH/s320/greek_chickpea.jpg" width="320" /></a></div>
<span data-ft="{"tn":"K"}" id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2"><span class="UFICommentBody" id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0"><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0"><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:0"><br /><span style="font-size: large;">1 can chick peas, drained and rinsed</span></span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:1" /><span style="font-size: large;"><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:2">6-8 roma tomatoes, chopped</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:3" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:4">2 cucumbers, chopped</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:5" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:6">1 red onion, diced</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:7" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:0.:8">1-200 gram container of feta cheese, chopped</span></span></span><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3"><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0"><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:0" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:1"><br /><span style="font-size: large;">Dressing:</span></span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:2" /><span style="font-size: large;"><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:3">1/4 cup olive oil</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:4" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:5">1/4 cup balsamic vinegar</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:6" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:7">dash of honey</span><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:8" /><br id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:9" /><span id=".reactRoot[272].:1:1:1:comment466361843432007_466362673431924.:0.:1.:0.:1.:0.:0.:0:2.:0.:3.:0.:10">Mix all ingredients together, add dressing to taste. You probably won't need all of it. This will make a fairly large amount, I keep it in the fridge to snack on. It lasts well and gets even better as the dressing soaks in.</span></span></span></span></span></span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-31090155601607540472013-05-30T20:11:00.000-07:002013-05-30T20:11:54.379-07:00Clean Eating Healthy Dessert<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyHGYBvdvZxJuvF777C0YS2yoE__pyBvdMKTWawrVwfkiMj4xOWUu3GmcfGJn-zel9igAXLg6duh5nXf1INfv-GyDQAoUyyFCH22lJ5fJkot2CtK4GBfpS47M8jvmB1-ZNJH9qeeUNvBvs/s1600/BW_dessert.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyHGYBvdvZxJuvF777C0YS2yoE__pyBvdMKTWawrVwfkiMj4xOWUu3GmcfGJn-zel9igAXLg6duh5nXf1INfv-GyDQAoUyyFCH22lJ5fJkot2CtK4GBfpS47M8jvmB1-ZNJH9qeeUNvBvs/s320/BW_dessert.jpg" width="279" /></a></div>
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<span data-ft="{"tn":"K"}" id=".reactRoot[173].:1:1:1:comment308517102549816_308523915882468.:0.:1.:0.:1.:0.:0.:0:2"><span id=".reactRoot[173].:1:1:1:comment308517102549816_308523915882468.:0.:1.:0.:1.:0.:0.:0:2.:0"><span id=".reactRoot[173].:1:1:1:comment308517102549816_308523915882468.:0.:1.:0.:1.:0.:0.:0:2.:0.:0"><span style="font-size: large;">One avocado <br />Tbsp peanut butter <br />Few tbsp cocoa powder <br />Splash of vanilla <br />Splash of milk <br />Stevia to taste <br /><br />Mix with hand blender (or food processor) until smooth. Chill 30 minutes and serve.</span></span></span></span><br />
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<span data-ft="{"tn":"K"}"><span style="font-size: large;">Our <a href="http://bdhq.ca/index.php/programs/biggest-winner-program" target="_blank">Biggest Winner</a> group hold periodic healthy potluck and recipe swap nights so we get to see all the yummy food that comes out of those nights. Great work guys!! </span></span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com2tag:blogger.com,1999:blog-6357409450028882733.post-79689364293077503802013-05-22T14:29:00.001-07:002013-05-22T14:29:08.280-07:00Trainer Christina get silver at Canadian Nationals<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/neihxIw41tw?feature=player_embedded' frameborder='0'></iframe></div>
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We could not be more proud of our amazing trainer Christina who not only fundraised to get herself to Edmonton, but got SILVER in the Canadian Nationals for Weightlighting. Check out the vid above. BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-55394319977129654122013-03-28T13:45:00.000-07:002013-03-28T13:45:05.688-07:00Cross-Training for Runners<span style="color: #505050; font-family: 'Arial','sans-serif'; font-size: 10.5pt; mso-ansi-language: EN-CA; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-CA; mso-fareast-theme-font: minor-latin;">Lovisa Anderson, Trainer, Body Dynamics Headquarters<br /><br />I love to run. I love to run because it makes me feels strong and it's a great time to catch up with friends while getting a sweat. As a trainer, I've had the pleasure of helping hundreds of people learn to run, but by no means am I a competitive marathoner or any kind of running expert. I'm totally okay with being an average recreational runner, but that doesn't mean that I don't want to continue to progress and improve my run times.<br /><br />One of the best ways to hit that new personal best is to cross-train. For die hard runners out there, this can be a hard sell because it's running that you love. Tiger Woods isn't the greatest golfer in the world just because he has a great swing. It's because he hits the gym just as often as he hits the golf course. This goes for athletes in all sports. More and more, the importance of cross-training is being recognized and practiced.<br /><br /><strong><em><span style="font-family: 'Arial','sans-serif';">Why cross-train for running?</span></em></strong><br />Mixing up your workout routine so you're not only running is what cross-training is all about. You can do anything from weight training, to swimming, to yoga. Supplementing your run program with other activities allows you to vary the stress placed on your body. Cross-training is important for injury prevention as your muscles and tendons are under a tremendous amount of stress though repeated movement, and they need an occasional break.<br /><br />Now how do you choose where to start? If you have tight hamstrings, a common running trait, a yoga class could do you some good. Are shin splints bugging you? A spin class would be a great option to get a sweat with no impact. Weight training can increase your power for when you hit that killer hill in your run and core work will give you a strong running posture. Above everything else, cross-training breaks up any boredom and repetition to make your runs that much more enjoyable.<br /><br />Here is a sample workout to add to your new routine to break through a fitness plateau. Start with a 10 minute warm up and stretch when you're finished.<br /><br />1 push-up<br />1 jump squat (or stationary squat)<br />1 burpee<br /><br />2 push-ups<br />2 jump squats (or stationary squats)<br />2 burpees<br /><br />...and so on, up to 5 to 10 sets.<br /><br />Happy trails!</span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-70423018572274502032013-03-10T11:16:00.001-07:002013-03-10T11:16:03.708-07:00Squats with Max<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/yxTIgGSGHA8?feature=player_embedded' frameborder='0'></iframe></div>
<br />418 pounds......no big deal. BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-68631482955451398762013-01-30T15:19:00.002-08:002013-01-30T15:20:08.854-08:00Tales from Biggest Winners: Sandy Cook<br />
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<span style="font-family: Consolas;">Celebrating accomplishments is a huge part of transforming your life.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsYQsQlmqdh0L31fekkim6sLXmrfmGqMSsUMWKRKyy_5e_XoQ81uWVKFl4v3TGBMzUuYusRvaorz_D9bekSx6w3UxjqbtF81skV7z9_Lc_zdslkIEyWD98A9fhtgthC4idaeeDLH1ZkFoL/s1600/SandyBefore.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsYQsQlmqdh0L31fekkim6sLXmrfmGqMSsUMWKRKyy_5e_XoQ81uWVKFl4v3TGBMzUuYusRvaorz_D9bekSx6w3UxjqbtF81skV7z9_Lc_zdslkIEyWD98A9fhtgthC4idaeeDLH1ZkFoL/s200/SandyBefore.jpg" width="133" /></a><span style="font-family: Consolas;">Transformations are evident here at BDHQ, and who doesn’t love hearing an awesome success story to keep us going into a new year.<span style="mso-spacerun: yes;"> </span>At the end of December we celebrated yet another end to a <a href="http://bdhq.ca/index.php?option=com_content&view=article&id=56&Itemid=62" target="_blank"><span style="color: blue;">Biggest Winners</span></a> session.<span style="mso-spacerun: yes;"> </span>You ask, who came out on top?<span style="mso-spacerun: yes;"> </span>Meet Sandy Cook. She recently joined in our last session of Biggest Winners which ran from October to December 2012.<span style="mso-spacerun: yes;"> </span>At her heaviest weight Sandy was 277.4 pounds and she lost 32 pounds in 12 weeks!</span></div>
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<span style="font-family: Consolas;">This is Sandy now:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivh17fqY2wKRitGlS983SZRUXX8voT5-MpcEhHbo1ORTlhkfbGp7IY-ICetIiCORAx1JzH_dlLFnhRAZzark6MLr7pa3zyZpUA4QOnXZhRFFAVx3zR0t7a2c52in_Ot4hax_FyRbb2nNw7/s1600/SandyAfter.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivh17fqY2wKRitGlS983SZRUXX8voT5-MpcEhHbo1ORTlhkfbGp7IY-ICetIiCORAx1JzH_dlLFnhRAZzark6MLr7pa3zyZpUA4QOnXZhRFFAVx3zR0t7a2c52in_Ot4hax_FyRbb2nNw7/s320/SandyAfter.jpg" width="320" /></a></div>
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<span style="font-family: Consolas;">Here is what Sandy had to say about her transformation...</span><br />
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<span style="font-family: Consolas;"><em><strong>How many times have you tried to lose weight?</strong></em></span></div>
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<span style="font-family: Consolas;">I remember being on a "diet" when I was 15 and although it was not as much I had to lose compared to where I am this time it was the start of my dieting roller coaster of gaining then losing then gaining more then losing. With all the different ways of losing weight, be it "food programs" or the 30 minute workouts, or other gyms and diets, well I am sure you get the picture.</span></div>
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<span style="font-family: Consolas;"><strong><em>Why is this time different?</em></strong></span></div>
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<span style="font-family: Consolas;">This time when I stepped on that scale I knew what the next middle digit would be and never wanted to see that figure. I knew my knees and heart could not handle the added weight. My husband and I had just been on a motorcycle trip and I found it more difficult to get on and off the bike. Also my jacket and boots where getting harder to put on.</span></div>
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<span style="font-family: Consolas;"><strong><em>What is your biggest accomplishment since joining Biggest Winners?</em></strong></span></div>
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<span style="font-family: Consolas;">I cannot pin point one accomplishment, but an accumulation of them. My big goal was to be able to get on and off the floor by myself. I can do that now although it takes my brain and body to get in sync and may not be graceful, I can do it! Also, this past month my husband and I went for a ride on the motorcycle and when it was time for me to get off I stood up without having to use my hands and I did not even have to think about it. All those squats and sit stands are paying off!</span></div>
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<span style="font-family: Consolas;"><strong><em>What are you proudest of yourself for?</em></strong></span></div>
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<span style="font-family: Consolas;">I am proudest that I was at every <a href="http://bdhq.ca/index.php?option=com_content&view=article&id=56&Itemid=62" target="_blank"><span style="color: blue;">Biggest Winner</span></a> workout and wrote in my book every day for the 3 months. This is something that I was not able to do with any other programs I have been involved in in the past.</span></div>
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<span style="font-family: Consolas;"><strong><em>What are your goals going into 2013?</em></strong></span></div>
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<span style="font-family: Consolas;">I would like to see my blood pressure down enough that I can get off my medication. Also to be close if not at my goal weight that my doctor and I agree with.</span></div>
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I would like to thank everyone at <a href="http://bdhq.ca/index.php?option=com_content&view=article&id=56&Itemid=62" target="_blank"><span style="color: blue;">Biggest Winners</span></a><span style="mso-spacerun: yes;"> </span>from the trainers to the BW'ers for your encouragement and support. I feel it is going to be a great year.<br /><div class="MsoPlainText" style="margin: 0cm 0cm 0pt;">
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Sandy, <a href="http://bdhq.ca/" target="_blank"><span style="color: blue;">BDHQ</span></a> is very proud of everything you have done to take on your health and your life.<span style="mso-spacerun: yes;"> </span>Can't wait to see you transform and exceed your goals in 2013.</div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-75535291394024224062013-01-12T11:33:00.004-08:002013-01-12T11:36:51.775-08:00Hockey Dryland Training<div class="separator" style="clear: both; text-align: center;">
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BDHQ has had the privilege of leading dryland team training to players on the Ice
Hawks of the Victoria Minor Hockey Association.<span style="mso-spacerun: yes;">
</span></span></span></span></div>
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<![endif]--><span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">From hockey specific
drills, such as plyometrics, quick feet drills and sprint work, to using
classic BDHQ butt-kicking tools like the TRX, kettlebells and battle ropes – all
exercises used have been performed with one thing in mind – making them
stronger, quicker and more resistant to injury when they hit the ice.</span> <br />
<br />
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<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: small;">The
younger Atom team won their Christmas tournament, so they’re hard work is
paying off.</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif"; font-size: small;">BDHQ
appreciates the commitment that all the players have shown over the past 4
months, and we look forward to seeing their progress thru their upcoming
playoff season!</span></div>
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<span style="font-size: small;"><br /></span></div>
<div class="MsoNormal">
<span lang="EN-US" style="font-family: "Arial","sans-serif";"><span style="font-size: small;">If
you’re part of a team, at any age, or have kids on a team, the importance and
success of cross training to improve your game is evident. Contact us for <a href="http://bdhq.ca/index.php?option=com_content&view=article&id=111&Itemid=135" target="_blank">more info</a> (see link) on how you can get your
team, or just yourself, better prepared for your sport. </span><span style="mso-spacerun: yes;"> </span></span></div>
BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-27733712337365337442012-11-22T13:49:00.003-08:002012-11-22T13:51:51.752-08:00Where are they now? BDHQ trainers...<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">We are so happy for former BDHQ trainer, Brittney Tannock, who just completed her Professional Firefighter Program at ESA (Emergency Services Academy) in Sherwood Park, Alberta. </span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUZLfQijx-YqwkFiDRf-GaNe0nAun3TVbiXjbCLWK8kX0Il8_dahJrMWKAG-AZVUxkCZZr0U8I4XtzbvtGAFt0FfZxjf0pVSAVChNNq262Fq04dSWMP8dxhCov9wDDXT6yp2h2sWzg_e8/s1600/britt.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUZLfQijx-YqwkFiDRf-GaNe0nAun3TVbiXjbCLWK8kX0Il8_dahJrMWKAG-AZVUxkCZZr0U8I4XtzbvtGAFt0FfZxjf0pVSAVChNNq262Fq04dSWMP8dxhCov9wDDXT6yp2h2sWzg_e8/s320/britt.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Britt on the far right with her crew</strong></span></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Arial, Helvetica, sans-serif;">She was in a class of 24, with four other girls, with people from all over Canada, including the Northwest Territories, Halifax, BC, Alberta, Manitoba and Saskatchewan. It was a 12 week course running from August - November. She recieved her NFPA 1001 and 1002's, as well as a certificate in Wildland Firefighting, Hazardous Materials Operations and a Certificate in Pumping.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS-VjKJb2q6v4NGA60GBtDe8ETX09Iz674C5sPhotdaRLgBylwwkKLv1rB_n4SjXvNjdEbBxqwjKqCSrzn1vIBGNEPmxYxOnbD0xWTt1FhP8Vne8G1NqDoIwuinmtw5ZdY3inVV_oHDtlD/s1600/britt2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS-VjKJb2q6v4NGA60GBtDe8ETX09Iz674C5sPhotdaRLgBylwwkKLv1rB_n4SjXvNjdEbBxqwjKqCSrzn1vIBGNEPmxYxOnbD0xWTt1FhP8Vne8G1NqDoIwuinmtw5ZdY3inVV_oHDtlD/s320/britt2.jpg" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">From Brittney herself: "It was without a doubt the most physically and mentally challenging thing that I have ever done and I loved every minute of it. What a roller coaster!"</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfj7Jv6k5NLNhBZ7KngMYAlXARLpFKwGkLEHPOyr0jPgXeYrnPg1NObuDx2Cng-mdgOMCpKwdZHSvJnmBv2nVwFBC04pdBIoCMJwl5_6s8QFy7Qcxx7uAMn5D0nw1tTfxStJtEMdF3gCq2/s1600/britt3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" rea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfj7Jv6k5NLNhBZ7KngMYAlXARLpFKwGkLEHPOyr0jPgXeYrnPg1NObuDx2Cng-mdgOMCpKwdZHSvJnmBv2nVwFBC04pdBIoCMJwl5_6s8QFy7Qcxx7uAMn5D0nw1tTfxStJtEMdF3gCq2/s320/britt3.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><strong>Britt holding the ladder</strong></span></td></tr>
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Now Britt waits patiently to get hired on at a fire department. Any of them would be lucky to have this fit chic on their team. I personally have her on speed dial for any such emergencies. It's in her blood too - her dad was a fire Captain in Nanaimo until he retired. He must be so proud of you, and so are we Britt!! Hopefully we can get her out to teach some fire fighting worthy Bootcamp workouts this winter... </div>
</span>BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0tag:blogger.com,1999:blog-6357409450028882733.post-83551557446130271802012-11-16T12:29:00.001-08:002012-11-16T12:32:30.344-08:00Intro to BDHQ classes<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;">As trainers, day to day conversations with people we meet usually end up revolving around working out and what we do. We invite them to come try a class at BDHQ, and too frequently the response is, "I feel like I need to get in shape before I come down there." Anyone who's been to BDHQ knows this is ridiculous. Yes, there are really fit people there, but there are also newbies who bravely come try out classes everyday of all ages, sizes and fitness levels. </span></div>
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<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;">We've decided it's time for a class for anyone nervous or curious out there to come try out both styles of BDHQ workouts - indoor and outdoor. Try one workout or both. Invite all your friends and family who you've told about our fun workouts. <br /><br />Classes are by donation to BDHQ trainer <a href="http://ca.movember.com/mospace/2995349" target="_blank"><span style="color: blue;">Alex's Movember fund</span></a> (minimum $5 donation). We have morning and evening options...</span></div>
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<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;"><strong>Friday, November 23:</strong></span></div>
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<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;">7:00 - 7:45am, Intro to Bootcamp, meet at BDHQ and we'll head into Market Square<br />7:45 - 8:30am, Intro to BDHQ, you'll try a little bit of everything from kettlebells, TRX, tires, spin, etc...</span></div>
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<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;">5:00 - 5:45pm, Intro to Bootcamp, meet at BDHQ and we'll head off to the Songhees<br />5:45 - 6:30pm, Intro to BDHQ, you'll try a little bit of everything from kettlebells, TRX, tires, spin, etc...</span></div>
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<span style="font-family: 'Tahoma','sans-serif'; font-size: 10pt;">These classes are for first timers only, unless you are a BDHQ-er bringing a nervous first time friend. We will be giving away <a href="http://www.victoriaroyals.com/" target="_blank"><span style="color: blue;">Victoria Royals Hockey</span></a> tickets to the hardest working participants!<br /><br />Please RSVP to <a href="mailto:bdhq@telus.net"><span style="color: blue;">bdhq@telus.net</span></a></span></div>
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BDHQ Staffhttp://www.blogger.com/profile/01065401433815316701noreply@blogger.com0