Sunday, December 19, 2010
Saturday, December 18, 2010
$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:
In level one you'll learn the basics of kettlebell lifting starting with your baseline lifts as follows:
Swings (1 and 2 Arm)
Presses (Strict and Push Press)
In level two you build upon the basics with more advanced drills as follows:
Swings (1 and 2 Arm)
Presses (Strict and Push Press)
By the time you're in level three you'll have a solid understanding and advanced skill set in all major lifts. You'll build upon them by utilizing the double kettlebell lifts and competition timed sets. You'll also learn the basics of kettlebell juggling. You do not have to be interested in competing in order to advance to level three.
Call the studio to get registered. 250-370-9983.
Wednesday, December 15, 2010
Now the only thing better than the salad itself is Rebar's yummy dressings. Trish made us the Sesame Miso (sooooo good, but not as healthy as...) and the Basil Vinagrette. Here's the recipe for the vinagrette:
2 garlic cloves minced
1 1/2 tbsp dijon mustard
2 tbsp honey
1/4 cup red wine vinegar
1 tbsp balsamic vinegar
1 1/2 oz (45g) fresh basil leaves
1/2 tsp salt
1 1/2 tsp cracked pepper
1 cup olive oil
Combine all ingredients except oil in a food processor and blend. Slowly add olive oil in a thin stream until thick. Season to taste and refrigerate up to 3 days.
Jes has been eating it twice a day ever since Trish's. As for me, I've been a slacker and have been staring longingly at Jes's....but she's a great sharer.
Thursday, December 2, 2010
Sunday, November 28, 2010
Special thanks to Tricia Hailey for organizing the registration of the BDHQ team, t-shirts, race packs and Bear Mtn swim afterwards. You're the bestest! Thanks to Popeye's, The Yoga Shala, Hemma Yoga, Silk Road Tea and Shenanigans Promo Gear for the gifts in our race packs.
Saturday, November 20, 2010
Thursday, November 18, 2010
The new hoodies are awesome - heather grey zip-ups and black pullovers.
Wednesday, November 17, 2010
Mom and Dad
1. 10 year old girl, wears 10/12 clothes and is into Selena Gomez and "girlie" things.
2. 7 year old girl, wears a size 7/8 and is into Justin Beiber and "girlie" things.
3. 3 year old girl, wears a size 4/5 and is into Dora/Diego and Hanna Montana
The family has no allergies or specific food requests or issues.
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.
1. 8 year old girl. She wears size 8. She likes "typical" girl stuff and is into Pixos.
This family has allergies to carrots and red food dye.
Mom and Dad
1. 10 year old boy. He wears a size 10/12. He likes Tech Decks.
2. 8 year old boy. He wears size 10/12. He likes Tech Decks and cars.
3. 5 year old boy. He wears size 6x. He like cars and Lego.
4. 7 month old baby boy. He wears size 24mo. Toddler gifts.
The family has no food allergies or preferences.
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.
Saturday, November 13, 2010
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.
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.
Saturday, November 6, 2010
Friday, November 5, 2010
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!
Thursday, November 4, 2010
Wednesday, November 3, 2010
It's the start of something pretty cool at BDHQ...The West Coast Kettlebell Club (WCKC).
James Beckerley, BDHQ trainer, is the founder of the WCKC. James holds certifications with the World Kettlebell Club (WKC, one of the governing bodies for kettlebell sport) and is a former Russian Kettlebell Club Instructor. Basically, if you want to get trained safely and properly in kettlebells, this is "the man" on the west coast to learn from. See the video above and let James tell you a bit about it himself.
Kettlebells have proven to be a powerful training tool when used for ballistic multi-joint movements requiring full body integration and core stabilization. Kettlebell methods were designed to increase strength, stamina, and coordination by challenging our muscular, cardiovascular and central nervous systems simultaneously. These fast effective workouts also help to burn fat and improve flexibility.
Details about the WCKC will be posted to the website shortly. Email us if you are interested to join and we can get your own personal Kettlebell (included with WCKC membership) ordered for you. The Club welcomes first time kettlebellers to individuals who wish to compete in kettlebell sport. Club members will also get set studio times to come do your "daily KB workout" designed by and supervised by James.
Friday, October 29, 2010
Now we just need to convince mom not to eat any of the candy these little muffins collect trick or treating...
Thursday, October 28, 2010
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
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.
Saturday, October 23, 2010
Michele's culinary skills never cease to amaze me....she can make the most unpleasant sounding food taste AMAZING. Like this kale salad she made us the other night. Not that I'm making fun of kale, which happens to be highly nutritious with powerful antioxidant properties and is considered to be anti-inflammatory. It's also very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Blah, blah, blah, still not the most exciting vegetable out there...BUT, if you make this salad Michele made, you will have a new found LOVE for Kale, I promise. Besides the fact that it's SO easy to make that even I can make it.
The dressing is 3 ingredients with equal amounts of each: Braggs (amino acid), lemon juice and flax seed oil. Wisk it together. Then add some thinly sliced red onion and let it sit all together while you prepare the kale.
Stem the kale (take the stem off as it's too rough). Then slice the kale into 'ribbons' (long, thin strips about 1/4 inch long). Add the ribboned kale to the dressing and massage the dressing into the kale with your hands.... this breaks the kale down and makes it soft and nice to eat raw. That's it. Add toasted sesame, sunflower and pumpkin seeds. For fun you can add avocado and feta.
The coolest thing about this salad is that it keeps for a few days in the fridge...unlike regular salad with dressing on it.
Wednesday, October 13, 2010
Friday, October 8, 2010
1 (15.5 ounce) can black beans, rinsed and drained
3 tablespoons vegetable oil
1/4 cup cocoa powder
1 pinch salt
1 teaspoon vanilla extract
1/3 cup agave syrup
1 teaspoon instant coffee (optional)
1/2 cup milk chocolate chips (optional)
Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish.
Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, agave, and instant coffee in a blender; blend until smooth; pour the mixture into the prepared baking dish. Sprinkle the chocolate chips over the top of the mixture.
Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 30 minutes.
Tuesday, October 5, 2010
Monday, October 4, 2010
The more weight a woman gains from age 18 on, the more likely she is to have breast cancer later in life.
A third of breast cancer cases could be avoided through regular exercise and a better diet?
Source: Internaional Agency for Research on Cancer
Please practice regular breast self-examinations.
Wednesday, September 8, 2010
Wednesday, August 25, 2010
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 Vege Greens
1 scoop instant coffee
Blend until smooth! Yummm.....
(barley greens, alfalfa, buckwheat, spinach, wheat grass, aloe vera, parsley)
These minerals assist in the absorption of calcium, regulate the transfer of minerals through the cell membrane, aid in the formation of bone.
(spirulina, kelp, chlorella, dulse, green algae)
This blend is an excellent source of iodine, which normalizes thyroid function and balances our metabolic rate.
(fermented soy, brown rice powder, carrot, beet root, olive leaf, celery)
Naturally rich in vitamins, minerals, fibre, phytoestrogens and antioxidants.
(broccoli, cauliflower, brussels sprouts, kale, watercress)
Stimulates the natural detoxifying enzymes in our bodies.
(lecithin, flax seed oil, borage oil, pumpkin seed oil, evening primrose oil, CLA)
Every living cell in our bodies requires essential fatty acids. They cannot be produced or synthesized internally, so their availability is completely dependent on the foods and supplements that we consume.
(acerola, quercetin, blueberry fruit powder, green tea extract, grape seed extract, bilberry, resveratrol, lycopene, lutein)
This blend was designed specifically to reduce the free radical damage associated with a contemporary lifestyle.
(astragalus, cranberry, milk thistle, Siberian ginseng, ginkgo biloba, hawthorn, dandelion, nettle leaf)
Thursday, August 5, 2010
"Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone. Toning shoes definitely don’t do more than the regular running shoe."
“Do you feel different when you’re wearing these shoes? Of course you do because you’re walking on probably an inch worth of cushioning. They feel different, and that’s why when people first wear them they’re probably going to be sore because you’re using different muscles. But if you wear any sort of abnormal shoes that you’re not used to wearing, your muscles are going to get sore. Is that going to translate into toning your butt, hamstrings and calves? Nope. Your body is just going to get used to it.”
So basically you can strap on a pair of 5 inch stilletos and go for a 30 minute walk and ya, you might get sore, but that doesn't mean you should do it! And frankly you'd look as silly in the heels as you would in the Reebok Easytones. Throw in the Shake Weight while you walk and call it a day!
Sunday, July 11, 2010
Thursday, July 8, 2010
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!
Wednesday, June 30, 2010
Friday, June 11, 2010
Thursday, June 10, 2010
These badboys are ridiculously easy to make, they don’t require a lot of ingredients, and most importantly: they are nutritious and delicious.
1 Can of Chickpeas
2 Cloves of garlic
1/2 tsp Cumin (ground)
3 T parsley, chopped
2T green onions, chopped
Salt (to taste)
Preheat your oven to 375. Put all of the ingredients, except for the green onion and parsley, into a food processor; puree until smooth. Stir in green onion and parsley; roll into 1 inch balls (makes around 20); place your golden balls onto a (pam or olive oil sprayed) cookie sheet. Bake for ten minutes.
There you have it - dinner in less than 15minutes - who knew?! You can serve these with a salad, or in a whole wheat wrap, however you like it - get a little crazy maybe just eat them straight up.
See more amazing Trumpy recipes at: http://www.confessionsofahealthnut.com/
Friday, June 4, 2010
Monday, March 8, 2010
There is an undeniable link between feeling healthy and feeling happy. When was the last time you had the flu, a migraine, or heartburn and felt joyful at the same time? While many of us would agree that there is a relationship between our internal workings and our feelings of happiness, many of us don't take active steps toward living a healthy, positive life. How can we meet our goals when our body isn't feeling up to par? Tiredness, aches and pains, and feeling under the weather can all be big hindrances to our goals. It is very important that we nourish our bodies with adequate amounts of the right foods, condition ourselves to maintain and build strong bones and muscles, rest properly at night, and generally adhere to a healthy regimen if we expect to feel positive emotions.
Monday, March 1, 2010
Ingredients1 bunch of kale
1Tb olive oil
1 tsp salt (and pepper or whatever spices you like)
DirectionsPreheat 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.
“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.”
3C Rolled Oats (not instant
3/4C Fancy Coconut
1/2C slivered almonds
3T Chia Seeds
1/4 C maple syrup
2 T vegetable oil
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!
So what's new you ask (kindly I'm sure)?
We've got lot's happening first things first though- Vis is off the market- we will no longer be taking applications for dates- you will have to try the Lululemon girls next door- perhaps they are looking..
Big shout out to all the 10lb Challenge Finishers- don't know if everyone's heard, but we're trying to get Victoria to lose 10,000lbs in 2010. Canadian Olympians own the Podium, people at BDHQ own the scale. What can we say? We're that good.
Head here to fill out your registration and help us make this happen- not only for us- but for you too!
Hope everyone has been good- and the Olympic hangover hasn't hit you too bad. I know it's a little depressing having to get off the couch to get a workout in- now that the Olympics are over they are no longer a valid excuse.
Speaking of excuses- check the web site for our Spring sale- things are looking good-
Saturday, January 16, 2010
Chia seeds are widely considered a superfood, although not too much has been written about them to date. They provide a good source of Omega 3 fatty acids (even better than flax seeds, according to certain circles), and contain high concentrations of alpha-linolenic acid, calcium, antioxidants, fibre and various minerals.
The seeds have a very mild, nutty taste and unlike flax seeds, they can be eaten whole without too much difficulty for people with a fairly robust digestive system, otherwise they should be eaten ground. Like Flax seeds, Chia seeds contain mucilage which is a gummy substance obtained from certain plants that acts as an adhesive. This is what gives them the sticky consistency when they are added to liquids, as they increase their volume, which helps improve digestion, making you feel fuller for longer.
In terms of consumption, Chia seeds are pretty versatile. You can add them to cereals, salads, soups, smoothies, rice… all sorts. (If you are trying to food combine, you should avoid mixing them with other fats - ie. oils, avocado etc - or animal proteins, but other nuts and seeds should be ok. Or you could add them to starches or greens, or acid fruit smoothies). A helping of 1-2tbs is a good sized serving.Andrew Weil, M.D.
(taken from the greenroomblog, written by esther waters)
Wednesday, January 13, 2010
Friday, January 8, 2010
- 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.