Monday, January 31, 2011

Brianna's tuna salad

- 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.

Thursday, January 27, 2011

Nicki's Turkey Sausage, White Bean and Kale Soup

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.

Friday, January 21, 2011

ANYONE can Kettlebell

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

Thursday, January 20, 2011

Run, sweat, favorite things to do...

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!


Tuesday, January 18, 2011

Oh Billy...

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.

Sunday, January 9, 2011

Corporate Training fun with BDHQ

(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.

Wednesday, January 5, 2011

Rob demonstrating the importance of good POSTURE

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

Tuesday, January 4, 2011

Lovisa hits Ice Chamber

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"

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

Just because...this guy is pretty cool.