Training like a pro at BDHQ

Check out NBA's Miami Heat at Nike Training Camp working out just like they were at BDHQ.  Kettlebells, TRX, body weight exercises and recovery on the grids.  Love it!  There's a reason we train the way we do here....because it works. 

A letter from Michelle Twigg…Why The Terry Fox Run?

In country where we have so much, including a plethora of opportunities to give back, I am often asked why I am so passionate about the Terry Fox Run in particular.  

Of course it is worthwhile to fundraise for cancer research. Certainly it is valuable to contribute to a foundation that consistently delivers 84 cents of every dollar raised directly to the cause. If I’m honest however, my passion for the run has very little to do with the cause itself and everything to do with preserving my hero’s memory and his legacy.

At 21 years old, Terry Fox ran a marathon a day to raise money for cancer research. He ran on a prosthetic leg after losing his own to cancer. He ran 5,373 kilometers from Newfoundland to Thunder Bay, not to win a medal, but to help others who were battling the same disease.

My zeal for the Terry Fox Run began decades before I started my own battle with cancer. In fact, it started when I was in elementary school. Sitting on the floor of that darkened school gymnasium, I first saw Terry in a film. Young, athletic, cute - I was immediately smitten.  What made the greatest impact however, was when the lights came up and I looked to the teachers I so respected and admired.  I saw them quickly dabbing tears away from their eyes before they ushered us outside for our school run.  I spent 12 years in Catholic school and the message was clear and consistent. “Love = sacrifice.  Give of yourself - that is the goal.”  Every year we watched that same film and every year it became more apparent to me that Terry was the embodiment of that message.

As I entered high school, my interest in athletics grew and so did my admiration for Terry.  I’m not a gifted athlete, but I always brought my best game.  I remembered that Terry was at first considered too small and unskilled for the basketball team but that he had practiced relentlessly to improve.  I listened as my coaches talked about working hard, determination, being persistent and having “heart”.  I remembered the film of Terry running all alone, sweating and wincing with pain.  Terry was the embodiment of that message.

After university, I started running and I began to grasp just how momentous the task Terry undertook was.  He ran a marathon a day. I still have not run my first one and I have two legs.  I started teaching and coaching and being a role model myself.  I learned how hard it is to be one.  I showed the film and I dabbed tears away. I also started to see new things in the film.  I still saw Terry trudging along that lonely highway, but I also saw him struggling with the right words in front of the cameras.  I saw him tenderly playing with a young boy who was also an amputee.  I saw him smash a pie in his brother’s face.  Terry was still the embodiment of all those virtues I wished to pass on to my students, but he was also becoming human, which made him even more compelling to me.

When I had children of my own I watched the film through a new lens and I saw a new film.  I also saw the documentarty Steve Nash made called "Into The Wind" about Terry (see preview below).  

 

I saw Betty and Rolly talking about their son.  I heard them explaining they knew that they never could have stopped him or convinced him to take it easy.  I saw the heartache in their eyes as they watched their son run until his lungs were filled with cancer.  I thought about the sacrifice the entire family made and is still making. I also saw the pride in their faces.  I saw how their sacrifice was being honored every year by millions of people around the world.

Now I am battling cancer.  Of course there are days when I am terrified and days when I am discouraged, but every day, I wake up and think about Terry.  I think about how much worse he had it and how much more he did to give back.  I think about the advances that I am benefitting from and how they are a direct result of the very research the foundation supports.

Terry Fox is a Canadian hero.  Just ask Steve Nash or Simon Whitfield. The Marathon of Hope Terry started has raised funds that have benefitted all of us, because all of us have had our lives touched by cancer.  Once a year, we Canadians are called upon to honor Terry’s memory.  We are asked to go for a run or a walk with our families and friends and to make a small donation – even just a dollar each.  I cannot think of a reason not to do the run.

BDHQ is a community of people working together to better themselves.  It’s a group that helps each other push past pain and to achieve their goals.  They believe that hard work and determination will yield results.  Those are all things that Terry taught me.

BDHQ prepared me for this fight against cancer.  I went into this diagnosis the fittest I have ever been.  I have maintained my health and my sanity during treatments so far by working out with this community.  I also went into this fight with incredible emotional support.  BDHQ is a family that has held me up at this, one of the toughest times of my life.  It is a family that made me a cheer.  It’s a family that will walk or run with me on September 16^th.  BDHQ has helped contribute to Terry’s legacy and I could not be prouder.

Thanks BDHQ, I know Terry would be proud too.
- Michelle Twigg

Michelle.....YOU are our hero!  You're an inpiration to everyone who sees you training so hard before and after your chemo treatments.  Certainly makes people think twice about whinning during class when you're there sweatin' beside them.  You are the epitome of what we stand for - no excuses!  We can't wait to run with you and help you fundraise for Terry, and we hope all you BDHQ-ers out there join us too.  Please let us know by way of email if you would like to run or donate to the cause.

Join Michelle Twigg and her team, "Twiggs for Terry", along with BDHQ on Sunday, September 16th at Mile Zero for the Terry Fox Run.  Registration is at 8:30 a.m. and the run is at 10:30 a.m. There is a 10km and 5km; suitable for bikes, wheelchairs/strollers and roller blades.  Dogs on leash welcome.

UPDATE:
To donate to "Twiggs for Terry" click HERE.
To sign up to run with the Twigg's at Mile Zero, click HERE.

Kale and Beet Salad

This salad is the ol' reliable of my kitchen. It's quick (other than the beet boiling), colourful, tasty, and holds up well enough in the fridge to make it to a next day lunch. It's adapted from a recipe my naturopath gave me years ago while doing a long cleanse to sort out some food sensitivities. If you're doing a cleanse leave out the goat cheese and go with apple cider vinegar instead of red wine vinegar, and you should be good to go.

Salad

3 large beets
1 bunch kale
1 bunch beet greens (optional, if you buy your beets in a bunch)
1 carrot
1/4 cup crumbled goat cheese
1/4 cup toasted pumpkin seeds
2 tbsp hemp hearts

Dressing

1.5 tbsp olive oil
1.5 tbsp flax oil
2 tbsp apple cider or red wine vinegar
3/4 tsp mustard powder
1 bulb garlic, crushed
1.5 tbsp chopped fresh basil
1 tbsp chopped fresh chives
1 tsp chopped fresh oregano
pepper (to taste)

Place all dressing ingredients in a food processor or blender and whirl until combined. Alternately, if your herbs are chopped finely enough, whisk everything together by hand. Old school.

Scrub beets and place in pot with enough water to cover them. Bring to a boil, then turn down and simmer for one hour, or until tender. Drain and rinse with cool water. Peel and cut into 1/2 inch cubes.

Lightly toast pumpkin seeds in a hot dry pan, tossing to prevent burning. They're done when they smell nutty and start to brown. It's easy to overdo them, so keep a close eye.

Wash kale and beet greens. Bring a pot of water to a boil. (Hint, I use a pot with a pasta insert as it makes it fast and easy to remove the greens and avoid overcooking them). Add kale and beet greens and boil about 30 seconds, until bright green and slightly softened. Remove immediately and rinse under cool water. Spin out excess water and tear into small pieces.

Cut carrot in half lengthwise, then slice thinly.

Combine kale, beet greens, beet chunks, carrots and pumpkin seeds and hemp hearts in a large bowl. Toss with dressing. Top with goat cheese before serving.

Makes approximately six side salads, or a few mains. Super delicious served with grilled chicken.

Warrior Dash 2012

BDHQ's Biggest Winners (BW's) do a lot of goal setting as part of their program, and one of the goals they set is called a BHAG - a Big Hairy Audacious Goal.  A few BW's decided that this crazy race called the Warrior Dash would be their BHAG.  It domino-ed into a whole team going over cause it sounded like too much fun to pass up. 

So this past August long weekend, trainer Lovisa and a pack of BDHQ-ers went to Mt Seymour to participate in the race.  If you've heard of the Tough Mudder series, it's like that on a smaller scale.  This particular location of the Warrior Dash was 5.3km of heat, hills and obstacles. See race map here.       

There were hurdles, rope ladders, barb wires, fire and a whole lot of hill climbing in the blazing summer sun.  The heat was probably the hardest part of the race.

Those BW's need to set some new goals ASAP cause they killed this BHAG!!  Each one of them completed the race and had an awesome time.  Minus a rolled ankle here, broken tooth there, we escaped the mountain mostly unscathed.  We are SO putting in a team in for the Tough Mudder next year.  Our intro to the world of obstacle course racing will lead to many more to come for BDHQ.

 

If you're interested in joining us for the Warrior Dash, Tough Mudder or Spartan Race next year, email us and let us know!

BDHQ hits Tulum, Mexico - Round 2

Want to go on vacation and not gain 10 pounds???

February 2012 marked BDHQ's first fitness vacation....and it was AMAZING. Guess what....we're going back!!  Full details here.

November 24 - December 1, we fly DIRECT non-stop to / from Victoria and Cancun.  Includes free shuttle to hotel in Tulum.  We will be staying again at the wonderful all inclusive Gran Bahia Prencipe resort.  

Lovisa Anderson from BDHQ will be holding 5 morning optional workouts during your stay, free with this package.    

We had some pretty fun morning workouts in February!  It was awesome not to feel guilty all day knowing you had already worked out.  The rest of the day you can sit by the pool and relax, go on a day trip to swim with the turtles or go hang at the crazy water parks nearby.

Rates:
Single Occupancy - $1,729
Double occupancy - $1,375
First child - $875
Second child - $1,165
(price includes all taxes, flights, hotel, food, booze & Bootcamp)

The water at the hotel is crystal clear and the staff were super helpful and accomodating.  Tons of day clubs and activities at the hotel for your kids, should you wish to bring them. This is open to anyone and everyone, BDHQ or non-BDHQ.  The more the merrier!!  Rates and details here.  $200 deposit must be in by July 26, 2012.

July 27 update: We have 10 people, plus Lovisa, signed up to go, so they have opened up another 6 seats for us and given us another 2 week deadline!! $200 deposit due by August 10.
August 8 update: SOLD OUT! 24 peeps going to Mexico!

Eating for a Delicate Tummy - Lentil Pancakes with Prune Chutney

I struggle with IBS and food intolerances, which is something I've found a lot of people can relate to. It can be really daunting to try to make the necessary dietary changes to alleviate the discomfort of symptoms associated with food intolerance, IBS, and a whole host of other bad belly brewings. Two of the most common culprits are wheat and dairy, which are pretty pervasive in a Western diet. Of the two I've found dairy the easier to deal with. Yes, a world without cheese trays can be a sad and lonely place, but I dig goat cheese and almond milk, so making it through the day dairy-free is tolerable. Wheat though ... what a pain in the butt avoiding wheat is. Not gonna lie, I'm a carb-y girl, so a lot of my comfort foods are wheat based. Toast? Check. Biscuits? Check. Pancakes? Check check check.

Thankfully, there are a lot of non-wheat flour alternatives available, and as a result I have a growing collection of non-wheat, gluten free flours. It takes a little experimenting to find what works well in specific recipes, and often liquid levels need to be adjusted to compensate for a denser flour (I'm looking at you, coconut flour). Amaranth flour is supposed to have a slightly peppery flavour, but I haven't noticed it. I've only tried it in a few things so far; these pancakes were the best of the experiments. Pancakes that, bonus, (hopefully) won't make my trainers give me their stern voices. Because they're packed with lentils, yo. The prune chutney is a little more savory than your traditional syrup/jam/fruit compote pancake topping, but it works well with the lentils. Fructose can be a trigger for some people with IBS, so if that's a concern, this one might not be for you.

Both of these recipes are adapted from Recipes for IBS by Ashley Koff, RD, though they've both been changed up a bit. Trust me, they taste better than they look.

Lentil Amaranth Pancakes

1 cups cooked pink lentils
1/2 cup amaranth flour
3 tbsp almond oil
1 tsp cumin
1/2 cup almond milk

In a food processor combine all ingredients until well mixed.

Heat a non-stick pan over medium heat and spray with oil. Place a tablespoon of batter in the pan (I use a large enough pan to do four at a time). When the edges begin to brown, flip the pancake and flatten with the flipper. Continue cooking until done and serve with prune chutney.

Prune Nectarine Chutney

2 teaspoons canola oil
2 shallots, coarsely chopped
1/3 cup chopped fresh prunes
1 nectarine, coarsely chopped
1 tsp honey
1 tbsp apple cider vinegar
1 tsp freshly grated ginger

In a heavy sauce pot, cook the shallots in oil over medium heat, stirring to prevent them from burning, until softened. Stir in the prunes, nectarine, honey, ginger and vinegar and simmer approximately 10 minutes until prunes soften and nectarine is cooked.

Serve warm or cold over lentil pancakes. Garnish with toasted pine nuts. Enjoy.

For anyone dealing with IBS, food intolerances, ulcers or any other belly trouble, I highly recommend The Healthy Gut Workbook by Victor S. Sierpina, MD. It's an excellent resource for how to identify food sensitivities, acknowledge emotional triggers, and eat to support your immune system. 

~Melissa Gignac

Summer ceviche

This is a super simple recipe that is so yummy to eat cold and fresh on a summer day.

I had leftover crab meat, but you could make this with any leftover fish you have.
2 chopped tomatoes
1 finely chopped red onion
Half a bunch chopped cilantro
Juice of 2 limes
Finely chopped jalapeño (optional)

Eat on bed of lettuce or in a corn tortilla with some smashed avocado like I did.