BDHQ Presents...

Black Rock Adventure Itinerary!

2012-01-30T14:57:00.000-08:00

RATES:

Studio Lodge with 1 king size bed
single occupancy - $449 / person
double occupant - $325 / person

1 Bedroom Lodge with 1 king size bed and a pull out sofa and kitchenette
Double occupancy - $375 / person

Both include daily continental breakfast, buffet lunch on Saturday, $10 voucher per person for restaurant, all scheduled workouts and 15% off all spa services (book in advance)

*Schedule is subject to minor changes as we iron out the details...

Friday, March 2nd

8:30pm Check in at Black Rock Resort. 596 Marine Dr, Uclulet, BC
7:30 - 8:15pm “Ground Down” Stretch from a day of travel with this gentle Vinyasa Flow Yoga class with Maria Fillione
8:30 - 9:45pm Evening get together “Meet and Greet” your fellow adventurers’ over some light refreshments

Saturday March 3rd

7:15am Bootcamp with BDHQ’s Michele Shorter. This outdoor class will get you pumped for the day. All levels welcome!
8:30 - 10am Breakfast buffet available
9:00 - 10:15am Pilates Power flow This is a moderately vigorous practice yoga practice infused with Yoga/Pilates instructor extraordinaire Maria Fillipone
11:00-12:30am Bikram style class without the hot room with Ken Mayes of Victoria Bikram
1:00 - 4:00pm Free time - Surf lessons, Spa (additional cost and number sensitive so sign up ASAP) or explore Black Rock, rest or go into Uclelet!
5:00 - 5:45pm Goal setting facilitated by Michele Shorter of BDHQ. Michele has been a successful entrepreneur and health educator for over 15years and was recently profiled in Douglas magazine’s Top Ten Business Leaders to Watch campaign.
7:00pm Dinner in the Black Rock Ballroom
8:00pm - 11ish Get your party on! Be casual or dress up a bit; up to you, but let’s dance and mingle (cash bar)

Sunday, March 4th

6:30-7:15am Trail run to the beautiful surrounding areas of Black Rock Resort with Michele Shorter
7:30-8:30am Bikram Yoga Posture Clinic with Ken Mayes
8:45-9:45am Straight up Pilates with Maria Fillipone
9:00-11:00am Breakfast buffet available
Check out of Black rock Resort and either make your way home feeling invigorated, relaxed and amazing or…1-4 optional Surf or Spa (additional costs and availability apply) and then make your way back home!

Register at Bikram Yoga Victoria by email: info@bikramyogavictoria.com

BDHQ-over Winner stories...

2012-01-30T12:46:00.000-08:00

Here are the 3 stories that won us over. They are 2 weeks into their new workout program and have been giving 150% so far. We couldn't have picked better winners! Check back monthly for updates from all three.

Jacquelin Green, 45:

When I was a younger woman, I was very active and healthy. After having 4 kids in 6 years, I never really lost the baby weight, and my life was consumed, in a good way, by my kids. Having two boys with autism can be challenging and there was not a lot of ‘me’ time available. I morphed into the fat, funny girl (or maybe better described as stout and sarcastic!) but I really miss the feeling of having a strong and healthy body. I’m tired of providing shade for 3 people when I stand in the sun! A few years ago, I trained and ran the TC 10k and the Royal Vic 8km. I felt amazing and promised myself that I would someday run a half marathon. That is still a goal. Since then however, I didn`t just fall off the exercise wagon, I jumped off to follow the ice cream truck! It is always easier to put other people`s needs before my own (and that ice cream is so good!). I work with very vulnerable pregnant and parenting young women. It’s a stressful job, which I love, and I spend a lot of time encouraging these amazing young moms to care for themselves and to take risks to reach their goals. I think perhaps it is time that I did the same. I am definitely ready and committed to making the changes and working hard to get healthy and fit. I really want to be around for a long time to enjoy my kids, and I want to be a positive role model for the girls I coach and the moms I support. Most importantly, I want to do this for myself - to reclaim the fit person hiding under the size 22 pants.

Jessica Grant, 27:

Saying that growing up and being overweight for 27 years has been difficult would be an understatement. I grew up in Northern BC surrounded by activity and the outdoors. However, at a young age I learned that over eating, hiding food, feeling bad about my choices was ‘normal.’ My family, teachers and coaches used to tell me that I would ‘always be big’ which played a damaging roll on the inside, though I rarely showed it on the outside. I played sports growing up but was always the biggest one on the team. At home, I learned about negative eating habits and body image, which I mimicked and still do to this day. At the time, I didn’t realize how unhealthy and detrimental it would be to me. Once I moved out and went to university, I saw what other people did. They ate healthy and exercised, among other things. I had not been to a gym to work out until I was 21. It was completely foreign to me and I didn't know where to start. I went and did the same exercise routine but rather inconsistently, and then went home and ate whatever I wanted. So all in all, I didn't get far in changing my overall health. After doing that for a while, I saw a TC10 running group near my place. I thought, why not?! I may have been one of the slowest in the group, but still managed to complete the training while going to school. At this time, I also participated in Weight Watchers online and was able to lose 20 lbs. I felt on top of the world. I felt so accomplished, healthy and just ‘better’ about myself. Then I went traveling and gained almost every single pound back because I guess I thought traveling was a free for all. I felt terrible about myself and my choices and reverted back to unhealthy coping mechanisms. Part of me is now fearful about losing the weight again, because people notice when you lose or gain weight and I felt like an absolute failure when I gained it back. After I finished up my nursing degree at University of Victoria and I set out on my career. Each day I help others heal and learn about their health issues. I hardly feel adequate telling them what they should do for optimal health, when I have a long road ahead myself. I love my job and all the people I get to meet and feel blessed at the rare opportunity nurses get with patients and their families. I give wholeheartedly to my patients each day and I wish I gave that energy and commitment to myself. I am learning more and more that taking care of me is the first step in being able to be fully present and care for each person that I encounter at work. I realize I have to change as I have dreams of having a family, a long life and career in caring for others. My feelings of self worth have wavered over the years, which make it difficult to get to the heart of my weight issue and to stick with healthy living. I need the help of others, like you at BDHQ, to create a space for me to grow and learn about living a healthy life. I know I have a lot of internal and external work to do over the next year throughout this process, but I am ready with open arms. You ask why I deserve this BDHQ-over and my answer is simple; I deserve someone to take a chance on me and believe that I can do it. I promise that if I am chosen, I will come with an open mind, open heart and do everything asked of me…oh yeah, and I will work my ass off!

Chef John Waller, 43:

They say 'never trust a skinny chef' so guess I am pretty trust worthy. I am currently tipping the scale at 230 lbs and have been at that weight for over 6 years. I’m 43 years old and looking to be a lean mean cooking machine. I think most people think us Chefs eat a healthy well balanced diet. This is not true in my case. With all the hours and stress, I tend to survive on caffeine and adrenaline. The funny part is I should know better. I’m no stranger to pushing myself to the limit, having done numerous competitions in Toronto as an apprentice under some of Canada’s top chefs. I am great at making other people happy through giving people what they want, is it now time to do the same for myself and have someone else push me to be fitter, stronger and more active. I find inspiration in all kinds of places and look forward to creating new dishes with a healthier spin to them. I certainly appreciate the good things in life. Working with a talented team in my kitchen, I’m the leader and mentor to their careers. I have no problem pushing them to see things as I do and showing them how to look at things in a new way. I imagine you all will kick my ass in the same way. I strive to be the best in what I do and feel so does the team at BDHQ. It’s the year of the Dragon and this FAT dragon needs to get fit. I am currently the Chef at the newish Oak Bay Bistro and was the Executive Chef at the world renowned Wickaninnish Inn in Tofino so am not afraid of seeking perfection and being pushed.

2011: A Year In Review

2012-01-02T14:30:00.001-08:00

What a year 2011 was...where to even begin?

It started with some new crazy classes called The Burnout involving nothing but a car tire:
It was the 2nd Annual Johnson St Fest which was so amazing again with a great turnout of people to our classes. (L - R: Jenn Hanson, Christina Verhagen and Carol Morrison)

BDHQ had it's 3 year Birthday of our Johnson St location so we celebrated with a full day of free classes:

BDHQ trainer James Beckerley and his wife Jes had their first baby, Brownyn.

We have lots of new amazing staff on our team so 2012 is going to be better than ever at BDHQ!

BDHQ was named "10 to Watch in 2011" for local businesses in Victoria. It was such an honor to be chosen and even cooler that Michele made the cover of the magazine:

We can't wait to see what 2012 has in store for us. I know it will involve a lot of sweat and hard work from all of our harcore clients who work so hard everyday with us. We love you all and thank you so much for the best 2011. See you all in 2012...

Dwight Shrute on Corporate Wellness

2011-12-19T17:12:00.000-08:00

The BDHQ-over Contest - deadline is Jan 13, 2012

2011-12-16T10:25:00.000-08:00

New Year's is just around the corner, and you know what that means ... rehashing the same old resolutions and hoping for a different result. We think that's crazy talk. That's why BDHQ is offering 1 man and 1 woman the chance to rise above the resolutions and make a real commitment that this will be their year for change with the BDHQ-over. We aren't talking a quick fix makeover here. This is a full do-over - a year of FREE personal training, studio and outdoor bootcamp classes combined with goal setting (and goal smashing!) courtesy of BDHQ, and an image overhaul courtesy of the style and beauty professionals on Johnson Street.

Maybe you're tired of sitting at home watching The Biggest Loser and What Not to Wear thinking, "Damn, if only I had my own personal Bob Harper or Clinton Kelly to unlock my inner potential". Well, friends, we have something better - Michele Shorter. Michele has made it her mission to help her clients live their best lives. She's more than a trainer. She's a pint sized, rock solid, honey badger here to help you identify your challenges, set goals, and maintain accountability. Michele and her BDHQ crew will coach you to sweaty heights you didn't think possible. You'll spin, lift and lunge your way through 2012 and unlock a healthier, sleeker, more vibrant you.

What You'll Give:

If you think you deserve the BDHQ-over, submit your application HERE, then send a full front and side profile photograph of yourself to bdhq@telus.net. We need your full commitment to total participation in the process - dedicated training for one full year, sharing your story on the this blog as well as sharing before, progress and after photos; being videotaped at workouts and at Johnson St style makeovers; monthly weigh-ins and measurements will be blogged; writing a monthly blog post on your progess.

What You'll Get:

In short, an opportunity to rise to the challenge and uncover your healthiest, strongest, best possible you.

The lucky man and woman will also win style and beauty makeovers throughout the year as they hit fitness goals from our amazing Johnson St neighbors and friends including:

CUSP Clothing, Shoes & Accesories
MYSI Majority
Paradise Boutique
Glow Luxe Beauty Boutique
Lululemon Athletica
MD Esthetics
Luv It Boutique

Plus lots more! Are you ready to make the commitment? Enter HERE and send your photos to bdhq@telus.net by Friday, January 13th, 2012.

30 minutes a day is all it takes

2011-12-14T09:45:00.000-08:00

HardCORE Spin for FREE this Thursday

2011-10-25T09:50:00.000-07:00

To celebrate our 16 brand spankin' new spin bikes that just arrived, we're holding a FREE class to launch our new HardCORE Spin classes. HardCORE Spin is a 40 minute sweaty spin followed by 10 mins of killer abs. This Thursday, Oct 27 at 9am, come try out this fun new class for FREE. First come first serve. The class will now be on the schedule every Tuesday and Thursday morning at 9am at BDHQ!

There are more new classes being added to the schedule next week too....some later evening classes and maybe even an early Saturday morning class...stay tuned and see you this Thursday morning at 9am!

Big losses = Little victories

2011-10-15T12:23:00.000-07:00

The July - September 2011 Biggest Winner group collectively lost over 1,000 lbs. That in itself is a mind blowing feat that they should all be pretty happy about. But sometimes we focus so much on the number on the scale that we forget the small things that so many of us take for granted.

Biggest Winner Ambassador Nicki asked the group to tell us about some non-scale victories since joining the program. The responses she got are pretty eye opening.

Here is a sampling...

“I don't dread the meeting room chairs at the office like I used to.”

“Going on a plane and not worrying about the seatbelt not fitting, or walking up 3 flights of stairs at work without dying!”

“I don't dread the movie theatre like I used to.”

“Seeing a smile on my doctors face when I walk in his office!”

"Being able to move the car seat up so I can comfortably reach the pedals.”

“Dropping something on the floor and actually being able to pick it up :)”

“I rushed across down the street today and got the bus on time without being breathless! Only a few months ago I would have been outta breath....and waiting for the next bus!”

“Sitting in one of those plastic patio chairs and it not staying attached to my butt when I stand up. Woo hoo!”

Most of the responses were simple things that a lot of us never even think about. Part of what makes this job so awesome is getting to help people reclaim their lives and take back those simple things!

The other great thing is Biggest Winner participants are starting younger so they get to experience these simple things even earlier in life. I hope the trend continues.

Michele's Taco Salad

2011-10-08T12:24:00.000-07:00

Michele is obessed with Mexican food and loves to put a healthy twist on this basic, but super tasty taco salad.

Your protein:
1 lb. "Just like ground" (1/3 cup is 10g protien. Could also use ground turkey)
Big can kidney beans
small can chick peas
1 jar salsa or small can tomatoes

Heat it all up together and put aside.

Salad dressing:
greek yogurt 1/2 cup
1/2 cup salsa
1 tsp low sodium taco seasoning

Mix it all up and put back in fridge until you need it.

1 cup cooked Quinoa with 1tsp taco seasoning (low sodium, same stuff)
Romaine Wedges
raw veggies or cooked stirfry fajita style
roasted garlic
peppers
onions
cucumbers
tomatoes

Stack it all...romaine wedges, then protien mix, then quinoa, then veggies and top it off with your salad dressing and maybe a sliced avocado. Yummmmm..

BDHQ hits CANCUN!

2011-09-30T21:04:00.000-07:00

Everytime I leave for vacation I tell myself I'm going to workout everyday so I come home super tanned and fit. Sadly, that plan goes quickly out the door once I land and instead come home sunburnt and bloated by cervezas.

BDHQ wants to change that. Get your killer BDHQ workouts on the soft, sandy beaches of the Riviera Maya at the all inclusive 5 Star Resort, Gran Bahia Principe Tulum. Leave the dreary February weather of Victoria behind and enjoy the sun while having the accountability of getting your workouts in.

There will be 5 morning workouts, indoor and at the beach available during the week at no extra cost to your vacation. Nutrition guidance during your stay is fully optional and available free of charge.

February 18 - 25, price includes:
DIRECT flights to / from Victoria and Cancun
Shuttle to / from resort at Tulum and airport
Airfare, hotel, food & beverages
BDHQ trainers and workouts!

Pricing details HERE. $200 deposit required by October 12, 2011. Balance due 45 days before departure. Contact BDHQ to get on the list.

I hear Lovisa is prepared to knock on your door in the morning and force you to your workout if required...

A new Biggest Winner record!

2011-09-26T09:43:00.000-07:00

Yesterday was the last day of another Biggest Winner session...sniff, sniff. Not one, but TWO women beat the old record (42lbs) for the amount of weight lost in one session. Molly Patton was the "Biggest Winner" having lost 48lbs and 53 inches in just 12 weeks! Jana Archer was a very close 2nd having lost 44lbs and 36 inches. The whole group of participants have lost a grand total of over 1,000 freaking POUNDS!!

They finished the session with another "Amazing Race" workout complete with road blocks, yields and 'carpools' full of kettlebell swings, jump squats and laps around the Parliaments buildings.

It was a beautiful morning and such a fun way to finish the session. Next session starts Sunday, October 2. CAN'T WAIT!! Winter promo on now...

James, the amazing Kettlebell Juggler!!

2011-09-06T20:30:00.000-07:00

BDHQ trainer James Beckerley and a member of his West Coast Kettlebell Club, Derek MacDonald, showin' off their Kettlebell juggling skills. Watch out "Russia's Got Talent"...

September is Mommy Boost Month

2011-09-01T11:02:00.000-07:00

Try out 2 Baby Bootcamp classes for FREE in September as part of a month chock full of mom focused lectures and events created by Elements of Health Centre (EHC). EHC want to give moms a taster of the wide variety of support available to them here in Victoria as well as practical information from distinguished and knowledgeable local practitioners. AND IT'S ALL FREE!

BDHQ's Baby Bootcamp Stroller Conditioning program is proud to host 2 FREE classes as part of Mommy Boost Month, a fundraiser for Kusi Kawsay, a school in Peru devastated by major flooding.

Tuesday, Sept 13th - 10:30am - 11:45am - Rutledge Park

Tuesday, Sept 27th - 10:30am - 11:45am - Hyacinth Park

To register for either of these free classes, please call (250-370-9983) or email us(bdhq@telus.net) and for any other Mommy Boost events, please call the Elements of Health Centre at (250)383-2626.

The Bucket List - Biggest Winner style

2011-08-03T13:52:00.000-07:00

The Biggest Winner (BW) group has been up to some amazing stuff so far in 2011. It all started with a little "Bucket List" of sorts that BW participant Brianna started... things she had always wanted to do but couldn't due to her weight. Certain activities out there have weight restrictions, so as Brianna passes a weight treshhold, she goes out and does the activity that her previous weight wouldn't allow her to do.

Indoor climbing at Crag-X was on her big list of things to do... and never one to waste an opportunity to inspire others, she brought along BW-er Christa with her.

Hiking Mt Finlayson was something not easy to do at her original weight. Since her big weight loss, Bri can now climb it with ease and helps motivate the new BW's to get to the top for their first time.

BW Jackie was a Mt Finny first-timer and fellow BW-er Nicki is scared to DEATH of heights. Both made it up to the top this summer with Bri and Jackie even got proposed to at the top by her boyfriend and fellow BW participant, Aidan!! SO COOL!! She said yes, of course....

Nicki and Jackie celebrating getting to the top with a plank.

Ziplining is an activity limited to people 275 lbs and under. The former Brianna at 360 lbs was not allowed to zip. No longer a problemo at only 185 lbs. And zip she did!!

Brianna challenged any of the BW gang under the weight to come out and zip too. Lisa, Nicki, Claire, Flora and Sherry all made it out for the fun. BDHQ trainers Lovisa, Melissa and Trish came out too. Such a fun day!

What's she gonna do next? Good question. You'll have to check back and see what she gets us all into...

BDHQ Fit Kids to help send Jordan to Nationals!

2011-07-20T11:01:00.000-07:00

The purpose and mission of BDHQ's Fit Kids Bootcamp and Fit Family Bootcamps has been to implement the important message of health and fitness to kids and to encourage a positive attitude towards physical activity.

It's also never to early to teach your children about fundraising and helping those in need. BDHQ wants to do both, which is where Jordan Piercy comes in to the story.

Jordan's parents are long time BDHQ Bootcampers and have instilled these very lessons into their amazing daughter Jordan. She currently holds the Vancouver Island record for 300 meter hurdles and is top ranked in the province for 80 meter hurdles and 300 and 400 meter sprints as well as being part of the Top Bantam Female Athlete team on the Island. At just 14 years old, Jordan trains 12 months of the year and has won 2 bronze medals in the BC Games as well as a silver medal in this years High School Provincial Championships.

Jordan needs to raise $1000 - $1500 to attend Nationals in Ottawa, August 5 - 7. BDHQ wants to help her by donating all the money brought in by Fit Kids Bootcamp to Jordan. By teaching your kids that fitness can be FUN, you're also helping to send Jordan to Ottawa to kick some butt at Nationals!

The next Fit Kids Bootcamp is this Thursday night at 5:30pm at Rutledge Park. $5 drop-in for kids. A parent must attend regular Bootcamp at the same location.
MUST EMAIL bdhqkids@gmail.com in order for your child to attend.

Jordan volunteers with kids in sports and we'll be getting her out to help at Fit Kids Bootcamp and Fit Family very soon!!

If you would just like to donate to Jordan's cause, please call or come in the studio to donate.

Thanks for your help and thanks to Jordan for being such a great role model.

BDHQ July Newsletter

2011-07-12T10:06:00.000-07:00

Kettlebell Open House
Saturday, July 16, 12:00 – 3:00pm

12:30 - 1:30 FREE beginner Kettlebell class. Learn all about kettlebells and how you get an amazing cardio and strength workout in one. Vega will whippin' up protein shakes for all participants.

After the class there will be demo’s from the West Coast Kettlebell Club and Team as well as one day only promos and tons of door prizes from Massage Therapy Group, Pen Run, Kool FM, Vega and lots more! James Beckerley will be your host and there to answer all your questions about kettlebells. Come on by and bring your friends!

Upcoming Kettlebell Workshops

Kettlebells 101
Saturday, August 6, 2011, 1:30 - 4:30pm - $75

Kettlebells 101 workshop is ideal if:

You have been training with kettlebells but want to perfect your technique

You are a personal trainer who wants to learn how to effectively and safely teach your clients kettlebell technique

You want to learn how to build effective kettlebell programs to improve strength, endurance and cardiovascular fitness

Kettlebells 202
Saturday, August 13, 2011, 1:30 - 4:30pm - $75

Kettlebells 202 is designed for those who are familiar with kettlebell basics from the Kettlebells 101 workshop or have other formal experience and seek to further develop their kettlebell skills and learn how to safely and effectively do and/or teach more advanced kettlebell exercises.

Full workshop details here.

Fit Kid Bootcamp
Thursdays at 5:30pm all summer long…
$5 drop-in per kid, per class. Starts this Thursday, July 14 at 5:30pm. Email bdhqkids@gmail.com to register your kid(s), 4 – 8yrs old for this Thursday night. Your kid(s) will come with you to Bootcamp Thursday nights and get their own separate Fit Kid Bootcamp with their own trainers. Improve your child's confidence and their lifetime outlook on physical awareness. Encourage a positive attitude toward physical activity! One parent must attend the regular Bootcamp on that particular Thursday night (at regular Bootcamp prices) in order for their kids to participate. Have to be a good role model and all :)

Must email bdhqkids@gmail.com in order for your child to attend! We need a head count before class each week.

Corporate Bootcamps and Training
Did you know BDHQ trains many Victoria offices and corporations in many capacities. Some do their own on-site Bootcamps, some come to our downtown studio for private classes and some do Office Weight Loss Challenges. We even have Corporate Punchcard packages available. We do it all. Call or email us if you’d like to set up a program for your workplace.

Baby Bootcamp Potluck
Tuesday, July 19 after class at Hyacinth Park, we are holding a Baby Bootcamp potluck. Please bring a small, healthy dish to share after your workout as trainer Jenn gives out goal setting and attendance prizes. Open to all Baby Bootcampers, even if you’re brand new and weren’t a part of the goal setting challenge. Come enjoy a big baby play date after an amazing workout.

The adventures of Michele...

2011-07-07T13:37:00.000-07:00

If you've been wondering where Michele has been lately, you might be surprised by the answer. Yes, she was in Arizona (her tan is killing me), but she has also been out spreading the good word of BDHQ!

Michele was recently invited to be a panelist at the Sales and Marketing Executives of Victoria’s June meeting at the Union Club. The full panel were local Victoria entrepreneurs from Cook Culture, Pizzeria Prima Strada, Only Human Furniture, Blue Bridge Theatre and of course, BDHQ. Members attending got to pick the panels brain on business and marketing practices and what inspires them to be in business. Not hard to be inspired daily by the best clients around who constantly shock and amaze us with their awesomeness.

Michele was by far the liveliest of the panel. Ya, surprise, surprise! She had the whole crowd laughing immedietely. If everyone wasn't in suits and heels, she would have had them all working out right there on the spot.

Way to go Michele! You rock.

Mango Walnut Quinoa Salad with Seared Scallops

2011-06-15T13:50:00.001-07:00

Impress your guests and family with a simple dish BDHQ-er Nicki whipped up that looks super fancy, tastes wicked yummy AND is good for you!

Dressing Ingredients:
1/3 cup plain fat free greek yogurt
2 tbsp lime juice
1 tbsp minced ginger root
2 tsp curry powder
1/2 tsp each salt and pepper

In a small bowl, whisk together all the dressing ingredients.

Salad Ingredients:
1 cup quinoa
1 ripe mango, chopped
1 red pepper, sliced
1 green onion, thinly sliced
1 chili pepper, finely chopped
1/3 cup chopped fresh mint
1/2 cup walnuts, toasted and roughly chopped

Cook quinoa in boling water or chicken/veggie stock using whatever method you prefer. In a bowl, combine cooked, cooled quinoa and dressing until well combined. Gently stir in the mango, red pepper, green onion, chillies, mint and walnuts.

Nicki pan seared some yummy scallops to go with it. Serve!

Jambalaya - Biggest Winner style

2011-06-15T13:39:00.000-07:00

Nicki's been cooking up a storm which means new great recipes for BDHQ-ers to try! On the menu tonight is a Jambalaya full of flavor and protein. Yumm...perfect for a cold summer night in Victoria.

Ingredients:
2 cups cooked brown rice
3/4lb boneless skinless chicken
1/2lb shrimp
2 sausages (optional, or try turkey sausage)
1 can diced tomatoes with liquid
1 onion diced
1 pepper, any colour, diced
2 ribs celery, chopped
3 cloves minced garlic
2 tbsp cajun seasoning

1. Brown chicken and sausage in big pot. Remove from pot.
2. Sautee onions, celery and peppers in pot until almost cooked.
3. Add canned tomatoes, brown rice, seasoning and cooked chicken/sausage.
4. Simmer for 5 - 10 minutes.
5. Add shrimp. Simmer until shrimp are opaque.
Serve!

Makes 6 generous servings.

1 Week Trial of BDHQ’s 8 Week PT Program for $75

2011-06-01T10:33:00.000-07:00

1 Week Trial of BDHQ’s 8 Week Personal Training Program for only $75

This one time sneak peak will show you difference of what your body can do when under the watchful eye of a trainer, not hidden in the crowd of a class. Get that extra boost you need before your vacation or wedding this summer or maybe you recently had a baby and need a kick start back into a routine. This program is normally only offered in 8 week packages, but we're going to let you try it out for a week and see what all the buzz is about.

Your action packed week of killer fun and fitness includes FOUR 30 minute small group (1 - 4 ppl) sweat dripping, high intensity, interval training sessions with BDHQ’s amazing team of trainers, plus ONE group class (indoor or outdoor). We will weigh you in to start and have you track your food for the week.

This offer is only available for purchase within the next 7 days and $75 is a great deal. June 1 - 7 is your window to purchase this one time trial.

Restrictions:
Open to anyone who has never done the 8 week program before.

Must be used in 1 week from your 1st session and must be used before August 30/11. Limit of 1 per person plus 2 for friends.

BONUS PROMO - Should you wish to do a full 8 week program after your trial week, we will take $75 off total. Your 8 weeks must start before Sept 30/11.

For full details on our 8 Week Personal Training package click here.

Quinoa, Brown Rice & Bean Salad

2011-05-09T13:54:00.000-07:00

1 cup brown rice (cook in 2 cups water & set aside)
1 cup quinoa (cook in 1 cup water and set aside)
juice 2-3 lemons
6 Tbsps extra virgin olive oil
1 1/2 Tbsp balsamic vinegar
3 Tbsp tamari
1/4 cup diced red onion
3-4 green onions sliced thin into small rings
2 cloves garlic
2-3 Tbsps. chopped fresh mint
2-3 Tbsps. chopped fresh parsley
2-3 Tbsps. chopped fresh cilantro
1 can chick peas drained and rinsed
1 can kidney (or any kind of beans) drained and rinsed
1 cup edamame (cooked and shelled)..or you can buy frozen already shelled
freshly ground pepper (to taste)
1/2 cup toasted and chopped almonds

Can be eaten hot or cold and you can add any other kind of vegetables that you like. Gets better with age too.

BDHQ's Jen Rose is SHAVING HER HEAD for Cancer

2011-05-06T11:03:00.000-07:00

So what's is all the BUZZ about?? haha, I love a good pun. BDHQ’s Jen Rose is SHAVING HER HEAD and donating her hair when she raises $3,000 for cancer research. She is also participating in the Ride to Conquer Cancer by biking 200km from Vancouver to Seattle on June 18th and 19th, 2011.

How can you help us ensure that Jen looks like James by the end of June?

BDHQ is hosting “Burpees for Bucks” where Michele, Lovisa, James and Jen will be smashing out one burpee for every dollar raised!

How it works: From $0 to $100, Jen does ALL the burpees. From $101 to $200 raised, Lovisa will join in. From $201 to $300 raised, James joins in too. Once we clear $300, we get to add MICHELE to this crazy mix! Anything above $400 is mo’money, mo’burpees!

I mean really, your trainers work you crazy hard…isn’t it time for some pay back?! Get your revenge AND donate to an great cause. It's a win-win.

Another amazing event being held is the “Bootcamp Poker Run!” - Sun, May 29
The Bootcamp Poker Run will kick off at 9am on May 29 from BDHQ and will feature 7 butt kicking stations throughout downtown. At each workout station, you will receive a playing card upon completing the workout. And don't even think of cheating as it isn’t necessarily the best card hand that wins the prizes....Yes, PRIZES! Entry fee for this event will be a $20 donation per person. Plus you'll get an wicked workout. Again, it's a win-win.

So get involved! Empty out your pocket change and drop your donation in the “Burpees for Bucks” box at BDHQ and save the date for the “Bootcamp Poker Run”!

Speaking of saving the date – the head shaving is being planned for Saturday, June 11th. Stay tuned for more info!

You can also donate online directly to Jen's goal for Ride to Conquer Cancer.

Biggest Winners - Why we love our job...

2011-05-03T11:32:00.000-07:00

Wow...wiping away tears. I like to watch this video when I'm having a super crap day and it always cheers me up and reminds me why I'm so lucky to have the job I do.

The real thanks needs to go to the participants of the Biggest Winner program who continuely amaze all the trainers at BDHQ with their determination, courage and crazy hard work they put in week after week after week.

For those of you that don't know, the BW's don't get trained any different than our fittest clients do. We train them just as hard, if not harder.

Thanks to everyone for making this video...WE LOVE YOU!!

FITNESS TRIFECTA: May 18 - June 29

2011-04-18T12:12:00.001-07:00

Think of this as a Running Clinic with some major perks...something Victoria has never seen!

You know how most running fanatics may not be the most flexible people in town, similar to your average gym junky not having the flexibilty or the endurance to run for very long periods of time. Yogis may be the bendiest peeps around, but do most of them have the endurance of a runner or the strength of the gym junky? Of course I'm totally generalizing here, but we're on a mission to train you on all fronts - the complete package!

Endurance, Strength and Flexibilty taught to you by the leaders in all three areas. So we bring you...

FITNESS TRIFECTA - May 18 - June 29, train - $199 for 6 weeks
($8.20 per session = wicked deal!!)

1. Technical Run Night with the professionals at Peninsula Runners at 546 Yates St on Wednesday nights from 6:00 - 7:00pm

2. Cross Train with BDHQ on Fridays from 5:00 - 6:00pm

3. Stretch it out at "Yoga for Runners" with the amazing team at Ashtanga Yoga Victoria located in Market Square on Saturdays OR Sundays (whichever day works better for your schedule that particular weekend) from 11:00 - 12:00am

4. Fun Run on Sunday mornings before yoga meeting at the gates of Market Square - mapped route and different starting times provided depending on your particular training distance.

The best of all three worlds!

Register at either Peninsula Runner store:
3659 Shelbourne Street or 546 Yates Street

Call us at BDHQ if you need more info or have any questions. 250-370-9983.

A little taste of Mexico - Healthy Fish Tacos

2011-04-09T19:15:00.000-07:00

Fish tacos happen to be Michele and Lovisa's favorite thing to eat. I was super excited to see that our friends Nicki and Brianna made a healthy version today to share with us. YUM!!!!! Think I'm going to have this for dinner tonight....

Makes 4 servings (2 tacos per serving) 8 small whole grain tortillas (100 calories or less each) 1 lb white fish (they used halibut, but you could also use salmon) chili powder ground cumin

1.Rub fish with spices. They cut the fish into "fingers".

2. Grill or bake. (baked it for 10 minutes at 375)

3. Assemble using 2 fingers of fish per tortilla with toppings of your choice.

Suggested Toppings:

Shredded cabbage

Pico de gallo

Adobo sauce

chopped avocado

fresh chopped cilantro

Pico de gallo

1 chopped tomato

1 chopped pepper

1/2 chopped red onion

1 clove minced garlic

zest and juice of 1 lime

chopped cilantro

sprinkle of salt

Adobo Sauce

1 cup fat free greek yogurt

1 tbsp adobo sauce from chipotle peppers (or more if you want it spicier)

lime juice

lime zest

1/4 tsp ground cumin

1/4 tsp chili powder

sprinkle of salt

Nutrition per 2 tacos, including all suggested toppings:

Calories: 378

Fat: 10g

Carbs: 37g

Fibre: 8.5g

Protein: 30g

Sodium: 538mg

Vanessa Hudgens Got in Fighting Shape with Kettlebells

2011-03-31T14:26:00.000-07:00

High School Musical's Vanessa Hudgen's used Kettlebells to get into fighting shape for her new chic gang action movie "Sucker Punch". Nice to see she isn't afraid of "bulking up" by lifting heavier kettlbells. Zack who?

Start running ANYTIME - if Flea can do it YOU can do it!

2011-03-23T11:33:00.000-07:00

It's never too late to start running, and Flea of the Red Hot Chili Peppers is proving it. He just ran his first marathon this year and only started running 6 months ago. He did it in 3:52:59 to raise money for Silverlake Conservatory of Music. Pretty cool, I must say. Plus he's modeling crazy James toe shoes!

BDHQ is getting pretty excited for the TC10K and the Oak Bay Half Marathon Relay, both of which are coming up in May. Flea's video is a perfect example of why I love our Run Club and the Relay. Exposing people to running and trying new things while making it achievable and fun is just as rewarding to us as we hope it is to our clients.

3rd Birthday Video

2011-03-14T10:33:00.001-07:00

2011 - An exciting year for BDHQ so far...

2011-03-09T11:13:00.001-08:00

Wowzers, what a busy couple months it's been! January is typically busy in the fitness industry with New Years resolutions, but usually starts to simmer down by February. I'm proud to say that BDHQ'ers are committed to their health and as February and March began, it just got busier!

I need to sit and take a breather for a minute and reflect on what an amazing year 2011 has been for BDHQ so far.

Let me start off by saying how cool it is that BDHQ got picked by Douglas Magazine as one of "10 to Watch" for businesss in Victoria. An even bigger surprise that our own Michele Shorter landed the cover! Well, not really actually. She looks pretty darn good if I do say so.

As great as we as staff think BDHQ is, our achievement is largely due to YOU, our loyal and super fit clients who come day-in and day-out, achieving your goals, success stories and amazing fitness journeys with your positive energy and sweat and tears left on the studio floor.

The Biggest Winner group is a perfect example of this and they finally got some recognition they deserve from Shaw TV last week:

2011 has also brought a surge in popularity to James' Kettlebell classes, as many of you regulars know and now have to fight over kettlebells! haha Not to worry, another KB order will be here any day with a new batch of bells. Phew!

Like a true professional, James likes to stay on top of his game, for himself and for his loyal kettlebellers. He flew to San Fransisco this February to participate in Kettlebell "Sport Camp" led by world renowned Russian Kettlebellers Ivan Denisov and Valery Fedorenko. This was a gruelling and fun weekend (total oxymoron, I know) filled with all things KB and James has been like a giddy school girl ever since he got back!

Photo: Ivan Denisov presenting James with his participation medal. On the down low, Ivan also told James he had the best form of everyone at the Camp. I'm not surprised...

Photo: James and all the Sport Camp participants in San Fransisco.

Okay, my minute of reflection is over. Time to get back to work and kicking some butts into shape. We love you guys and we love our jobs. Big High-5 to ALL of you for you hard work and dedication to BDHQ. Let's make the rest of 2011 just as exciting!

James at KB Sport Camp - San Fran, Feb 11 - 13

2011-02-24T13:52:00.000-08:00

James had THE greatest trip to San Francisco for the WKC Sport Camp hosted by Ice Chamber and facilitated by Absolute World Kettlebell champion Ivan Denisov and Honoured Master of Sport, Valery Fedorenko. Ice Chamber just posted this video and it shows a summary of the weekend and you can catch some glimpses of James working hard. Personal pictures from James coming soon, so he tells me anyways. He's misplaced his camera cord apparently. If he kept it attached to a kettlebell he probably wouldn't lose it...

Startin 'em young at BDHQ

2011-02-11T18:20:00.001-08:00

I think little Jade would like some kettlebells at Fit Family Bootcamp on March 5... she's ready to rock!

A message and invitation from Michele Shorter to YOU!

2011-02-10T11:40:00.000-08:00

Message from Michele Shorter...

Wow, 15 years... It feels like just yesterday when Bootcamp was born. I remember thinking I would put people through an amazing 12 weeks and they would have a really good understanding of what they could accomplish on their own, in their own back yard, in our great city. I never anticipated the lasting friendships or how I would be inspired by watching those very people reach their goals, become "hooked", not only on fitness, but on the bootcamp community itself.

To my clients and friends I say thank you so very much for your commitment to fitness and living your best life. To my most amazing team of trainers I say thank you from the bottom of my heart for caring so much and delivering the best workouts this city has ever seen. I am moved every day by someone at "work" and am forever grateful for the many lives I have seen changed, including my own :)

Love Michele

BDHQ TURNS 3!

We’re celebrating 3 amazing years at our Headquarters on Johnson Street. Body Dynamics itself is turning 15...wow! Time flies when you’re having fun.

Founded in 1996 by Michele Shorter, Body Dynamics Bootcamp was Victoria’s first and only outdoor training program and remains a core part of BDHQ’s training philosophy.

We are inviting you, our valued clients, to our Fitness Extravaganza on Saturday, March 5 with a full day of FREE classes. Bring your friends and family! Special one-day-only promo will be offered, but you have to show up to get it. Hint... remember BDHQ-pon #1...

BDHQ’s 3yr Fitness Extravaganza - Saturday, March 5:

8:30 – 10:00: OUTDOOR BOOTCAMP meets at BDHQ for a Songhees workout. Baby stroller friendly class. If you purchased our GROUPON, activate it at this class and get entered for a FREE 2nd month of Bootcamp or Baby Bootcamp. Winner will be announced at the end of class.

10:30 – 11:45: THE DRILL with live music by DJ ANGER This class fills up fast and does have a limit, so get there early to get a spot. Call the studio to reserve your spot starting at 7am. Door prize giveaway at the end of class.

12:00 – 1:00: BDHQ 101 A class for those who have yet to experience what we do indoors on Johnson St. We’ll take you through a little bit of everything we offer... kettlebells, TRX, tires, ropes, drills, etc...A great class for newbies to try. Door prizes...

1:00 – 2:00: KETTLEBELLS Moved to 1:00pm for today only. Swing and lift some Kettlebells with the West Coast Kettlebell Club. And even more door prizes!

2:00 – 3:00: FIT FAMILY BOOTCAMP Show your kids how fun getting in shape and being active can be! Lots of prizes for the kids.

7:00 AM – 3:00 PM: FINAL 10LB CHALLENGE WEIGH-INS For those of you registered, make sure to get weighed in if you want to win your money back. Be down 10lbs from the first weigh-in and get your cash back.

Lots of surprises throughout the day...you have to come down to see.
Thank you for your continued support. We love helping Victoria get fit!

From Michele and all the BDHQ crew!!!

James heads to training camp

2011-02-09T15:51:00.000-08:00

BDHQ’s James Beckerley is heading to San Francisco tomorrow for 3 days to train with the Absolute World Champion and Record Holder in Biathlon and Long Cycle for Kettlebells, Ivan Denisov, and Honored Master of Sport and 1st World Champion of Kettlebell Lifting, Valery Fedorenko for the most intensive kettlebell training camp to hit U.S. soil.

I'm nervous and equally excited to see what James will bring back with him for Kettlebell classes next week! I swear my arms are sore just imagining what he'll do to us... is it mean that I'm a little bit happy that James will get tortured all weekend as he has done to me all week? heh heh

HAVE FUN JAMES! Miss you already...

BDHQ Hits Pender Island

2011-02-07T12:34:00.000-08:00

The ladies of BDHQ took over Pender Island this weekend for a dose of hiking, biking, swimming (synchronized, and there may be video to prove it...), second hand shopping and nature watching (aka Dani's sleep talking). Such a beautiful island and the staff at Poet's Cove were fantastic! Tercio and Pedro; our new buddies. Tell them we say hi if you stay there! The locals don't like to mess around on that one lane bridge...get outta their way! My legs are nice and sore from hiking Mt Norman. Good times with great ladies...

Steve wants to know...when was the last time you Bootcamped??

2011-02-03T10:58:00.000-08:00

Ah Steve, gotta love him. If you have ever been an outdoor Bootcamp participant in the past, you are invited to come back for "Bootcamp 101" - $101 per month for 3 months. Offer runs Feb 1 - Mar 31. Get back to class this spring!

Even better, if you own a vintage, old skool Bootcamp shirt, bring it down to BDHQ on Johnson and trade it in for a brand new shirt for FREE! You can even keep your old one if you still love it.

Brianna's tuna salad

2011-01-31T13:50:00.000-08:00

- 3 Cans of Tuna
- 1/2 cup of Fat Free Greek Yogurt
- 1/2 a package of Mann's rainbow salad (which is basically just shredded carrot, cabbage, broccoli & cauliflower), substitute would be whatever shredded veggies you want
- 2 tsp lemon juice
- 1 tsp each of dry dill, parsley & garlic powder
- 1/2 an avocado
- 1 hard boiled egg
- 1 tsp agave

It made about 4-5 servings

Eat by itself, scoop it on top of a salad or put it with some lettuce in a whole wheat pita.
YUMMMMMM!!!! Thanks Brianna.

Nicki's Turkey Sausage, White Bean and Kale Soup

2011-01-27T13:52:00.000-08:00

Thanks to Nicki Reich who made and took pics of her yummy soup for our blog.

4 Turkey sausages (Nicki used the Freybe Turkey & Chicken Italian sausage with basil & fennel)
1 can diced tomatoes with chiles
1 carton of no / low sodium chicken stock
1 can drained & rinsed white kidney beans
1 bunch of kale
1 glug Worcestershire sauce
1 glug balsamic vinegar
1 squeeze anchovy paste (optional)

1. Put big soup pot on stove on medium high heat.
2. Chop sausage into bite sized pieces. Toss sausage into pot. Cook through if raw sausage or heat through if smoked fully cooked sausage.
3. Add undrained tomatoes and carton of chicken stock.
4. Heat to boiling.
5. Reduce heat.
6. Add drained rinsed beans.
7. Add chopped kale. Stir through soup. Nicki likes her kale almost raw. It is still lovely and bright green. Stir it in to warm it though.
8. Add glug of balsamic and Worcestershire and optional anchovy paste. Stir.
9. Serve.

It takes 15 minutes total. It makes about 8 servings.

Nutrition info based on 8 servings:
132 calories
3.7g fat
14g carbs
5g fibre
13g protein

It is high sodium for those watching their sodium levels. Nicki used zero sodium chicken broth. You could also use a no salt added canned tomatoes.

ANYONE can Kettlebell

2011-01-21T16:11:00.000-08:00

James is an RKC listed on the Dragon Door website. We are so lucky to have him train us and the rest of you at BDHQ!

Lovisa & Michele

Run, sweat, shop...my favorite things to do...

2011-01-20T14:31:00.001-08:00

What a great turnout and run we had for our first "BDHQ RUNS" last Tuesday night!! Thanks to everyone who came out and joined us. It's not too late to register and get in on the good times...

Next Tuesday night at 6:00pm BDHQ RUNS will meet at PEN RUN at 546 Yates St where the knowlegeable staff there will do a short talk on the importance of proper footwear before we head out for our run. We can store our bags and keys at the shop while we're out, and PEN RUN will have some refreshments and staff available for shopping and shoe try-ons after we get back.

Anyone is welcome to come for a drop-in run for $5+HST ($5.60) and please bring cash as your BDHQ run leaders will not have debit/credit card machines with them.

If you don't want to run, but want to hear the talk and/or come get some new runners and gear, you can! This event is open to all BDHQ clients, family and friends. Come by PEN RUN anytime between 6:00 and 7:30pm and the great staff there will help you out.

See you next Tuesday!

BDHQ

Oh Billy...

2011-01-18T15:50:00.000-08:00

Billy Bush learning how to Kettlebell on Access Hollywood. Maybe someone should tell him the ladies at BDHQ lift wayyyy more weight than him...just sayin. Good on him for trying.

Corporate Training fun with BDHQ

2011-01-09T11:27:00.001-08:00

(Graham Twigg, windsurfer extroardinaire)

“You look fat.”

The statement was delivered to me with a bluntness that only a lifelong friend and business partner could get away with. “We’ve gotta do something about this or we’re gonna have heart attacks before we’re 40. Look at Ryan. He’s only been here a month and he’s already put on 20 pounds.” “Speak for yourself. I still get out surfing and mountain biking. I’m in not bad shape,” I replied, saying it but not really feeling it. Truth be told, my most recent attempts at any of the outdoor pursuits I’d always enjoyed were marked by pain, exhaustion and all around feebleness. Long hours spent in airplanes and in front of the computer were driving our business forward, but were not making for healthy people. With the stinging truth of my colleague’s observation still making my ears burn, I made up my mind to do something about it.

My wife had been going to BDHQ for a while and assured me that ‘guys go there too’. And so our workplace fitness adventure began, fuelled partly by the taunts of our CEO as he pointed out the painful truth, and partly by a genuine desire to improve our health.

Michele Shorter of BDHQ struck a deal with us whereby we would bring our entire office to BDHQ for a lunch hour corporate boot-camp for two sessions each week. That was some two years ago now, and ‘gym class’ has since become an integral part of our corporate culture. I'm sure the financial ROI is there due to the fewer sick days, better focus and reduced absenteeism associated with having a healthier workforce. But for me, it’s really about the intangible benefits of having employees who are happier, who like that we do something together other than talking about work all the time, and who are ultimately more enjoyable to work with because they appreciate us investing not just in their brains but in their overall well-being.

On a personal level my fitness level has improved to the point where I can go out and do the things I like to do, at a reasonably active level without a constant threat of injury. The best training for surfing, skiing, mountain biking or whatever your chosen pursuit is will always be to go out and do that pursuit 7 days a week. But for most of us with limited time due to work, family and other obligations the training you get at BDHQ is a pretty close second.

Graham Twigg
Chief Technical Officer
Multivista Construction Documentation Inc.

Rob demonstrating the importance of good POSTURE

2011-01-05T19:18:00.000-08:00

How to lose 10lbs in two seconds...STAND UP STRAIGHT!!

Lovisa hits Ice Chamber

2011-01-04T22:28:00.000-08:00

When I told James I was heading to Sonoma and Napa for 10 days over Christmas, he seemed excited for me, but I had just come off of a solid couple weeks of kettlebell training and I think he was worried I would lose my momentum. So he smiled and suggested I check out Ice Chamber while I was there and go train with the Master of Sport women's kettlebell team. Huh...well, I knew I would be consuming a lot of wine and cheese in wine country and would presumeably need a good ass kicking, so I took James' challenge.

Sara Nelson, 5 x Kettlebell Sport Champion was my trainer, and she was amazing. Super nice, super encouraging and a wealth of knowledge on KB technique. She gave me some great tips on my form (all things James had been telling me...sigh...) and an overall wicked opportunity and experience to pick her brain. And as one of the top female kettlebellers around, she is the perfect example that heavy lifting does NOT mean a bulky muscle bound body. In fact, the whole team are lean mean machines.

Steve Khoung, co-owner of Ice Chamber and one of the coaches of the kettlebell team was also there and super welcoming. The place had a cool vibe much like BDHQ. Thanks for sending me James! Now that I'm back, time to get back in my routine again.

Trish fillin' ya in on "BDHQ RUNS"

2011-01-04T15:32:00.000-08:00

Get registered by January 15 by emailing bdhq@telus.net. $75 gets you Tuesday night runs from January 18 - April 26. Let the good times roll...

Just because...this guy is pretty cool.

2011-01-04T01:33:00.001-08:00

Meet your "BDHQ RUNS" team

2010-12-19T10:15:00.000-08:00

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

West Coast Kettlebell Club begins again...

2010-12-18T12:28:00.001-08:00

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

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

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

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

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

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

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

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

Do it yourself Rebar salad

2010-12-15T22:52:00.000-08:00

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

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

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

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

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

Good vs. Bad form in Kettlebell lifting

2010-12-02T13:19:00.000-08:00

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

2010 Gunnar Shaw 10K

2010-11-28T23:05:00.000-08:00

Hmm.....what's happening in this picture? Why is Jen high-fiving a soaking wet Jes? Well it was just another day with BDHQ....

.... at the 2010 Gunnar Shaw 10k! We had a posse full of runners in the wet and muddy race. Even snow this year! We always seem to have the most fun too, demostrated by BDHQ's own Jes Beckerley who decided to ninja roll into the lake at the end of the run....

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

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

Ukrainian's Got Talent!

2010-11-20T12:35:00.000-08:00

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

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

2010-11-18T13:12:00.000-08:00

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

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

BDHQ Holiday Hampers

2010-11-17T14:10:00.000-08:00

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

FAMILY ONE

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

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

FAMILY TWO

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

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

No special food or dietary concerns or requests.

FAMILY THREE

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

This family has allergies to carrots and red food dye.

FAMILY FOUR

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

The family has no food allergies or preferences.

FAMILY FIVE

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

The family has no allergies or food preferences.

THANK YOU FOR YOU KINDNESS AND DONATIONS DURING THE HOLIDAY SEASON. YOU ARE TRULY MAKING CHRISTMAS SPECIAL FOR THESE FAMILIES.

Once upon a time...

2010-11-13T20:52:00.001-08:00

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

It starts two years ago with Sherry McKay who at the time weighed in at approx 350lbs. She had spent most of her life severely obese. Worried about her mom's health, Sherry's daughter Christina bought her some personal training sessions for XMas. Sherry wouldn't leave her house for me to train her, so I would drive to her house in Brentwood once a week and train her in the privacy of her home. Baby steps, but that's all it took. Once Sherry lost her first 50 pounds, she got the confidence she needed to walk into the studio doors. Now she's part of BDHQ's Biggest Winner program and has lost over 130 pounds in total. Sherry is the true definition of transformation.

Here's where the story gets even better....Sherry's sister Corinne who lives in Calgary also fought a lifetime of obesity. The two of them started motivating each and keeping each other accountable over the phone while working out on their treadmills at home together. Well, Corinne just came to Victoria for a visit and guess what.....

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

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

All the BDHQ trainers :)

Easy Peezy Veggies

2010-11-06T09:30:00.000-07:00

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

Please call the studio (250-370-9983) anytime you have questions or need help with food ideas. We're here to help!

See who else uses TRX

2010-11-05T14:24:00.001-07:00

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

Music to our Feet

2010-11-05T13:56:00.000-07:00

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

They Train Just Like US!

2010-11-04T11:24:00.000-07:00

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

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

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

West Coast Kettlebell Club comin to BDHQ...

2010-11-03T09:51:00.000-07:00

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

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

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

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

Baby Bootcamp Halloween

2010-10-29T14:51:00.000-07:00

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

Now we just need to convince mom not to eat any of the candy these little muffins collect trick or treating...

Some tips:

DO NOT buy candy until Halloween morning...no need to have it sitting around all week to snack on.

Buy a kind of candy that you don't even like and then you won't even want to eat it.

The Importance of Fish Oil

2010-10-28T11:04:00.000-07:00

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

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

Here are some of the many benefits of EFA's:

Reduce inflammation throughout your body
Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
Healthy skin, hair and nails
Alleviate the symptoms of PMS
Reduce the risk of heart disease
Important for cognitive (brain memory and performance) and behavioral function
Reduction of blood pressure, cholesterol, and triglyceride levels

There is a HUGE difference between the fish oils you buy at Thriftys or Safeway and the kind you would get from a nutrition company. Nutritionists will tell you that if you’re buying fish oil from a regular store, “you’d have to take upwards of 26 fish oil pills a day” to see any results.

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

There are also Essential Fatty Acids in the following foods:

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

Kale made yummy by Michele

2010-10-23T11:05:00.000-07:00

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

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

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

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

Sweat with DJ ANGER twice on the weekends

2010-10-13T10:44:00.000-07:00

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

Pumpkin Pie OUT - Black Bean Brownies IN!!

2010-10-08T11:30:00.003-07:00

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

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

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

Ommmm.....bomm bomm bomm

2010-10-05T08:33:00.000-07:00

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

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

2010-10-04T11:30:00.000-07:00

Big high 5 to everyone who made it out for the Run for the Cure this weekend. There was a team of bootcampers out representin' our good friend Stephanie. Thanks to Trish Chan, Denise Heemskerk, Cheri Reimer and Carol Hutchinson for organizing and participating.

Did you know....
The more weight a woman gains from age 18 on, the more likely she is to have breast cancer later in life.

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

Please practice regular breast self-examinations.

I Can't Believe it IS Butter!

2010-09-08T12:56:00.000-07:00

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

James vs. Popeye

2010-08-25T11:32:00.000-07:00

James and Wendy love their Vege Greens

Don't even think of taking Michele's!

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

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

Or try this recipe:

1 scoop vanilla protein powder
1 scoop Vege Greens
1 scoop instant coffee
water
ice
Blend until smooth! Yummm.....

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

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

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

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

LAND VEGETABLES
(fermented soy, brown rice powder, carrot, beet root, olive leaf, celery)
Naturally rich in vitamins, minerals, fibre, phytoestrogens and antioxidants.

CRUCIFEROUS VEGETABLES
(broccoli, cauliflower, brussels sprouts, kale, watercress)
Stimulates the natural detoxifying enzymes in our bodies.

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

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

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

Will Toning Shoes Really Give You A Better Body?

2010-08-05T09:47:00.000-07:00

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

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

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

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

BDHQ Athletes of the Week

2010-07-11T17:30:00.000-07:00

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

Black Bean Soup

2010-07-08T12:57:00.000-07:00

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

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

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

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

The Burnout - new class for July!

2010-06-30T11:53:00.001-07:00

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

Kaufman & Kempton complete their 1st triathlon

2010-06-30T11:40:00.000-07:00

BDHQ would like to give big high 5's to Claire Kaufman and Cristina Kempton for completing their very first triathlons! We're so proud of you two and all the hard work you've put into your training.

Cristina Kempton with her husband Andrew and their kids after her big race at Elk Lake.

Claire Kaufman in the bike transition at the Sooke Triathlon.

You CRACK me up James...

2010-06-11T16:10:00.000-07:00

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

From Trumpy with love...the falafel

2010-06-10T15:42:00.001-07:00

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

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

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

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

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

See more amazing Trumpy recipes at: http://www.confessionsofahealthnut.com/

Say NO to plateaus!

2010-06-10T10:18:00.000-07:00

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

New Facebook Page

2010-06-04T18:52:00.000-07:00

We have a new Facebook page, so make sure to add it to get up to the minute info on everything happening at the studio. Like what day the DJ's gonna be at class, who's teaching what and is James in short shorts??

http://www.facebook.com/?ref=home#!/pages/Victoria-BC/BDHQ-Body-Dynamics-Headquarters/119032341471942?ref=ts&ajaxpipe=1&__a=111

How your body influences your emotions

2010-03-08T06:39:00.001-08:00

Wise words from Kimberly--

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

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

2010-03-01T17:29:00.001-08:00

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

2010-03-01T17:21:00.001-08:00

Ingredients

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

Directions

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

Canadian Heros- click the quote

2010-03-01T17:16:00.000-08:00

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

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

Granola- Done Right.

2010-03-01T17:12:00.001-08:00

Ingredients:

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

Directions:

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

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

Remember Us?

2010-03-01T17:03:00.001-08:00

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

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

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

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

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

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

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

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

2010-01-16T07:19:00.000-08:00

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

(taken from the greenroomblog, written by esther waters)

Roasted Red Pepper Hummus

2010-01-13T10:32:00.000-08:00

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

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

Into the food processor throw:

4 roasted red peppers

can of chickpeas

3 cloves of garlic

1/4C of Tahini

juice of 1.5 lemons

1.5Tb of olive oil

salt and pepper (to taste)

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

yummm

Hump Day

2010-01-13T10:31:00.000-08:00

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

Beat your Goat Salad

2010-01-08T10:28:00.000-08:00

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

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

Ingredients:

4 medium beets- scrubbed, trimmed and cut in half

1/3C walnuts- toasted if you're in a fancy mood

3Tbs maple syrup

3 Tbs reduced balsamic- you can buy this if you don't feel like having vinegar burn your nose as you try to make it

1 Package of baby greens

2 oz of Goat Cheese

Directions:

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

Free Week: Starts Tomorrow

2010-01-03T15:00:00.001-08:00

Come on in and get you some! This is what we do, come see what you can do with us!

Free week for your friends and family to try out, if they sign up for a month, we'll knock off $50 off your next purchase!!

Who likes warm soggy lettuce?

2010-01-02T18:00:00.001-08:00

No one! That's who! At least I hope no one does.

So for the solution to that little problem folks I bring you... drum roll.. Fit N' Fresh tupperware.

Your lettuce stays cold, your dressing off (until you decide to put it on), and come with everything you need to stick to your resolutions. These bad boys are on sale at Winners and HomeSense so if you hurry now, you may be able to buy them out before Monday.

Salad recipes to come, you lucky 10lb challengers you.. lettuce with mustard for example.. I'm just kidding, I'll get you something a little more substantial!

Crock Pot Grains

2010-01-01T18:17:00.001-08:00

Trumpy's Resolution: Eat oatmeal for breakfast 4 days a week (oatmeal makes her gag)

Trumpy's Solution: Try out the crock pot before the microwave

Here's a recipe adapted from our favorite clean eating cookbook by Tosca Reno, give it a try and see whether you can keep up.

Ingredients:

1/2C Cracked Wheat

1.5C steel-cut oats

1/2C rye flakes

1/2C brown rice

1/4C wheat germ

6.5C water (or any combo of liquids--various milks- soy, almond, skim, etc)

1/2C raisins

1/2C chopped dates

1Tb bourbon vanilla

1.5Tsp vanilla

pinch of nutmeg

Directions:

Place everything in a 3 quart (minimum) crock pot, stir well to coat all ingredients and cover.
Set on lowest cooking temp and cook overnight. (if your crockpot is set by time: longest time, lowest heat)
Spoon into cereal bowls and serve it up!

(Serving 1C: 313 cals; 10g protein; 8g fiber; 12g sugar; 3g fat; 63g carbs)

Happy New Years!

2010-01-01T18:07:00.001-08:00

Do as you Promised yourself:

10 Tips for Keeping New Year's Resolutions

1- Set reasonable goals, this is harder then it sounds. Make sure to have dates and a timeline for when or how you will accomplish them.

2- Keep the list short (you can always add more later)

3- If you get off track, don't throw yourself off, get back on and stick with it

4- Focus on high priorities: Family, friends, health and wellness

5- Don't worry about giving into temptation, we're all guilty of it, make sure you set yourself up for success, not failure

6- Remove temptations from the house and car

7- Find support through friends, coworkers and the community

8- Know your limits, don't return to old habits, stay away from places that foster these

9- Post reminders everywhere (having vision boards actually DO work)

10- Reward yourself for your successes (I bought myself stickers for my day timer- they work!)

(not quite)Fresh from the oven

2009-12-30T10:55:00.001-08:00

For the second breakfast you can think about, there's a little more prep work, but in the end it will be faster for those on the run. Granola packs a lot of energy and is a great way to get some whole grains and protein in the morning.

This recipe came from one of the fabulous Clean Eating books written by Tosca Reno.

"Quick and Easy Sunflower Seed Granola"

*Serves 12--keep this in mind when dividing up the portions

Ingredients:

3/4C sunflower seeds

1.5C oatmeal

1/4C ground flaxseed

1/2C dried cranberries

1/2C slivered almonds

1/2C shredded coconut, unsweetened

3Tbs natural peanut butter

1/2 tsp salt

1/3C agave nectar

1/2tsp vanilla

Directions:

Preheat oven to 300 degrees. Combine ingredients in a bowl and mix until blended.
Press Mixture into a baking pan and bake for 40minutes

There you have it, easy peasy.

Per serving there is 234 Calories; 25.5g carbs; 13g fat; 9g of fiber; 7.5g Protein; 12.5g Sugar

Cleaning it up: Starting with Breakfast

2009-12-29T21:03:00.000-08:00

Breakfast is probably the easiest meal of our days to get right, so for that reason, and that reason only, we're going to start with the basics and work our way through the meals of the day in the blog over the next few days giving you plenty of ideas to start the new years with.

It's New Years, which means a new you (or maybe the old you, just a little more sober and breathing a little heavier in your workouts, I'm guilty of this too, ha).

So, for you, friends, here's a recipe to start you off on the right foot. It's high in fiber, a complete protein and both gluten and dairy free to boot (if you choose to nix the yogurt).

Enjoy!

Quinoa Porridge (serves 2)

1/2 cup uncooked quinoa (rinsed)

1/2 cup water

1 cup soy milk

1/4 tsp cinnamon

1 tbsp chopped pecans

1 tbsp raisins

1 tsp Agave Nectar (honey or maple syrup work as well here)

1 tsp plain yogurt (optional)

Add quinoa, water, cinnamon and 1/2 cup of the milk in a pot and bring to a boil. Reduce heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed. Add the remaining 1/2 cup of milk, pecans and raisins and allow to simmer for about 5 minutes or until it reaches your desired consistency (it will gradually get thicker). Once it reaches the consistency you like, add the agave and the yogurt and stir to combine.

Goooooood Morning!

Want to pretend it's summer?

2009-12-18T14:46:00.000-08:00

You can!

All you need to do is head for a fake tan, and cook these bad boys up on the barbie, and you'll be feeling like a million bucks in no time.. Rain you say? What rain? I can't seem to see it through my sunglasses.. oh wait! I can't see much of anything..

Spinach and Feta Turkey Burgs (still sticking with the red and green theme)

Prep Time: 20mins

Cook Time: 15mins

Serves: 8

Ingredients:

2 Eggs, Beaten
2 Cloves garlic
4oz Feta Cheese
1oz box frozen chopped spinach, thaw&squeeze dry
2lbs ground turkey

Directions:

	Preheat an outdoor grill for medium-high heat and lightly oil grate.
	While the grill is preheating, mix together eggs, garlic, feta cheese, spinach, and turkey in a large bowl until well combined; form into 8 patties.
	Cook on preheated grill until no longer pink in the center, 15 to 20 minutes.

Something to think about.. before it happens

2009-12-09T17:13:00.000-08:00

Twas the Month After Christmas

'Twas the month after Christmas, and all through the house

Nothing would fit me, not even a blouse.

The cookies I'd nibbled, the eggnog I'd taste

At the holiday parties had gone to my waist.

When I got on the scales there arose such a number!

When I walked to the store (less a walk than a lumber).

I'd remember the marvelous meals I'd prepared;

The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese

And the way I'd not said, "No thank you, please."

As I dressed myself in my husband's old shirt

My jeans were so tight that it made my waist hurt

I said to myself, as I only can

"You can't spend a winter disguised as a man!"

So--away with the last of the sour cream dip,

Get rid of the fruit cake, every cracker and chip

Every last bit of food that I like must be banished

"Till all the additional ounces have vanished.

I won't have a cookie--not even a lick.

I'll want only to chew on a long celery stick.

I won't have hot biscuits, or corn bread, or pie,

I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore---

But isn't that what January is for?

Unable to giggle, no longer a riot.

Happy New Year to all and to all a good diet!

(orr to all a positive lifestyle change, haha)

5 Tips for Healthier Baking over the Holidays

2009-11-30T18:32:00.000-08:00

We all know you love cookies and holiday baking, sometimes too much of a good thing can be bad. My secret is to always make them so healthy that I don’t even want to eat them (most people don’t like this). So for holiday baking that you still want to use to impress guests, use the following tips to make them a little bit healthier and ease the guilt while heading into the New Year.

1- Butter / Oil - Substitute with an equal amount of applesauce
Ratio: 1 to 1
Note: As with eggs, you do not want to substitute the entire amount of fat in the recipe with applesauce. The applesauce will keep the baked good soft and moist, but the fat does add a nice flavour. Substitute anywhere from half to 3/4 of the amount of fat for applesauce.

2- Eggs - Substitute 1 large egg for 2 egg whites
Ratio: 1 to 2

Note: Do not substitute all of the eggs in the recipe for egg whites. If the recipe calls for 4 eggs, substitute only 2 for the whites. You'll be much more satisfied with the results.

3- Sour cream - light/non-fat sour cream or non-fat plain yogurt
Ratio: 1 to 1
Note: If using yogurt, Greek style is best for consistency purposes.

4- White Flour - Whole Wheat Flour (more fibre!)
Ratio: 1 to 1
Note: Substitute up to 3/4 of white flour for whole wheat. The consistency can be much denser if you use all whole wheat flour.

5- Nuts - reduce the amount by half and toast them.

Radio: 2 to 1

Note: By toasting the nuts it helps develop the flavour further resulting in the ability to reduce the amount the recipe indicates

*thanks to ehow for these lovely tips

Warm meals for cold nights

2009-11-30T18:06:00.000-08:00

Tis the season of comfort food (and using "'tis the season" far to often in this blog), but, most of the time it's not that friendly on the waistline. The one thing we crave most often is pasta.. but we crave it in quantities that go beyond the daily recommendation for carb intake. Here's a little treat for you all: spaghetti without the carb count (spaghetti squash)

Greek Spaghetti Squash (yumm)

1 medium spaghetti squash (2 pounds)
1 boneless skinless chicken breast half (6 ounces), cut into 1/2-inch cubes
1/2 cup chopped onion
1/2 cup chopped sweet red pepper
2 garlic cloves, minced
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon pepper
1 tablespoon Crisco® Pure Olive Oil
1 cup fresh baby spinach
1/2 cup marinated artichoke hearts, drained
1/3 cup chopped pitted Greek olives
2 tablespoons crumbled feta cheese

Directions

Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 15-18 minutes or until tender.
Meanwhile, in a skillet, saute the chicken, onion, red pepper, garlic, oregano, basil, salt and pepper in oil until chicken is no longer pink. Stir in the spinach, artichokes and olives; cook until spinach is wilted.
When squash is cool enough to handle, use a fork to separate strands. Serve chicken mixture over 2 cups of squash; sprinkle with feta cheese. (Save remaining squash for another use.) Yield: 2 servings.

Nutrition Facts: 1 cup chicken mixture with 1 cup squash equals 369 calories, 24 g fat, 19 g carbohydrate, 4 g fiber, 21 g protein.

**Note: you can always make this with your favorite red sauce using turkey or veggie ground in place of beef for a healthy alternative

You got somethin' to say?

2009-11-28T09:12:00.001-08:00

We're collecting feedback on our programs.

Here's your chance to let us know how you're feeling, what you're feeling and what you're not.
Take the 5minutes to fill out our survey and let us know how we can improve.

It's the season of resolutions, and we need your help to make ours.

http://www.surveymonkey.com/s/THQCCWM

Cold? Warm up with this:

2009-11-26T06:55:00.000-08:00

Curried Turkey Skillet w/ Pomegranate Seeds

1 tsp olive oil

1 butternut squash, peeled, seeded and cut into bite size pieces (about 4heaping cups)

½ red onion, chopped

2 cloves of garlic, chopped

1 lb extra lean ground turkey

1 can of light coconut milk

¼ tsp cayenne pepper

½ tsp ground ginger

2 tbsp curry

½ cup frozen peas, defrosted

2 tbsp raisins, chopped up

½ cup pomegranate seeds

Big handful of cilantro

Directions

Heat oil in a large non-stick sauté pan over a medium heat. Add onion and sauté for about five minutes or until onions are beginning to look translucent.

Stir in squash and garlic along with a pinch of salt and pepper. Sauté for another five to seven minutes and then push the squash and onions to one side of the pan and add the ground turkey to the other side. Cook for about five minutes, using a wooden spatula to break the turkey apart.

Add coconut milk, curry, ginger and cayenne pepper and stir all the ingredients together. Bring everything up to a simmer and then pop a lid on for about ten minutes or so OR until the turkey is cooked through and the squash is tender.

Finish by stirring in the peas and cilantro. Top each serving with a tablespoon of pomegranate seeds and enjoy

Thanks to DaniSpies for this one!

Calories: 336; Total Fat: 7.3g; Saturated Fat: 4; Cholesterol: 70mg; Sodium: 566mg; Carbohydrate: 37.8; Dietary Fiber: 1.9; Sugars: 13.4; Protein: 31.5g

SHORTERRRRRRR

2009-11-26T06:51:00.000-08:00

Things are all business these days around the studio with Michele off working on her tan and alcohol tolerance, but we don't mind.

The hampers are out, and the Christmas decorations are up. If you come in while Trumps is working, chances are there will even be Christmas music playing, and the weather network web page (wishing for snow).

We've got lot's happening down here from Christmas promos to kettlebell hoodies and tshirts, not to mention a couple new classes we'll be offering, find us on facebook for more details on that.

Hope to see you all down here soon, bringing us fat free, sugar free, wheat free gingerbread men with smarties on them.. loves and hugs