Get your bum outside and turn it into a bikini bum!

Working with grade 5 and 6 boys earlier this fall, I was trying to round them all up to go play outside because it was a hot day. None of the boys wanted to go out. "Why?" I inquired. "Because" one of them answered, "we only like to play outside in the winter". I never understood this until a few weeks later when I was working construction in Northeastern Alberta and spent 10 hours a day outside, in the cold. I was doing a job I hated but every day and night when I came home I felt absolutely amazing. I loved being outside, it made me feel great. When I came back to Calgary I realized how little time we spend outside as adults. I nostalgically would reminisce about the first snow falls as a kid and playing outside until it got too dark to see anything and then coming inside and bundling up and sipping on delicious soups or hot chocolate.
Well, last Monday night I discovered a way to get that amazing feeling back: bikini Boot Camp. Sunday night was dipping around -20 degrees and I was not too thrilled about my commitment to a Monday night outdoor fitness class. But as Monday night rolled around, the temperature was just above zero. When I got out of the car I felt like a kid again, going to meet my friends for a toboggan ride or late night skate. I can honestly say the only time I was cold in the entire 75 minute class was walking to meet the group- or when I wasn't pushing myself hard enough. I felt like a kid as I ran with a group of about six other women doing all types of exercises. We laughed, told stories, joked around and had a blast- all while working our butts off. After the workout I was thoroughly exhausted and although I have been having some insomnia lately, I had the best sleep in months that night. The instructor was energetic and kept the group going hard. She pushed us to our limits and kept motivating us throughout.
When you sign up for bikini Boot Camp, you will be doing one class outside a week, one inside, and then the instructor will set you up with two workouts you can do at home in your own house. Getting outside for 75 minutes in a week makes you feel amazing- just like a kid again. Each program is 6-8 weeks and not only do they include the intense body sculpting workouts but you get 1-1 consultations to ensure everything is tailored to you and to measure your results, and nutritional guidance. bikini Boot Camp also offers you an opportunity to try the class before you join,  you just have to contact them!

http://www.bikinibootcamp.ca/

OMG I can drink Mango-berry's all day, everyday

Inspired by the delicious breakfast smoothies at Brew & Blendz on U of C campus, is the mango-berry smoothie. It has three servings of fruit in it, soy protein, grains, and milk products- its everything you need in a day- plus it's so unbelievably delicious. All you need is:
1 cup of frozen mangoes, 1/2 cup frozen raspberries, 1/3 cold water, 1 cup of 'Silk organic fortified soy beverage, and 1/2 cup of 'Danone Organic Stonyfield cranberry & raspberry yogurt'. You can't by Stonyfield yogurt at Safe-way, but you can get it at Superstore and Co-op.
Put all that into a blender then on top add 1/2 cup of 'Northern Gold whole grain cereal granola-honey almond'.
I like this smoothie because it is hard to keep things fresh in the winter. The fruit is frozen so you can always have it on hand, soy milk has a longer date until expiry than milk and if you look to the back of the yogurt section, you can usually find ones that'll last you 3 weeks!!
Seriously, make this smoothie first thing tomorrow morning.  YUM!

Calgary's Santa Shuffle

Wanna help out in the community AND stay fit? This Saturday head down to Eau Claire Market at 10am and help out with this year’s Santa Shuffle! The 5km run and 1km walk help The Salvation Army to assist families and individuals in need during the Christmas season and throughout the year. If you don’t want to run or walk, check out the website to see what other ways you can assist. Or, show up on Saturday and encourage and cheer on the generous athletes! Great way to get into the holiday spirit!

http://www.events.runningroom.com/site/?raceId=7032

Inspirational Health & Fitness Enthusiast of the Week

By Popular Demand: Keennnn-What??!

Quinoa! (Pronounced Keen-wah) I was asked to try out a quinoa recipe and sure glad I did! After reading about all the health benefits of the grain, I was sold! You can check out some of these at: http://chetday.com/quinoa.html
The recipe I used is loaded with nutrition, immensely easy to make and soooo good. The one downside is it took me 3 pans to make, but you could probably do it with 1 pot and 1 pan.
All you do is put water and quinoa in a pot or pan (I used a wok) and bring to boil then reduce heat for 20 minutes. While doing that, put cut and pealed sweet potatoes in a sauce pan with 1/4-inch of water. Simmer at medium heat and cover for about 15 minutes. While this is going on, heat canola oil and then add broccoli and onion in that pan for about 10 minutes. Don't skimp out on the onion- it adds tons of flavor. Finally, add it all together and add the almonds and desired amount of soy sauce and garlic powder!
Super simple and easy to bring in lunch or have as a whole dinner. I love recipes that are so healthy but also delicious!


1 cup quinoa, 2 cups water, 1 large sweet potato, peeled and cut into 1/4-inch cubes, 2 tablespoons canola oil, 1 onion chopped, 2 cups frozen chopped broccoli, thawed,1 tablespoon garlic powder, 1/2 cup whole almonds, 1 tablespoon soy sauce, or to taste (optional)

Home Sick? Why not head to the Yoga Shala

Saturday, I was the embarrassing newbie who wore just my sports bra and shorts to what I thought was hot yoga, but what turned out to be regular yoga. Wouldn't have been so bad if everyone else there wasn't wearing long pants and long sleeve shirts! But I got over it and began my experience for the first time at non-hot yoga.
The Yoga Shala reminds me of someone's house. It's like going over to a friend's house for class! It's really cozy and inviting. It is a bit small (except the actual studio), so be prepared to be in close quarters with others.
The class i went to was Level 1 Community Class. Huge bonus, if you go to this class it is COMPLETELY free! Free yoga!? Why not?!
The style was a mix between Ashtanga and Vinyasa Flow. The teacher for that day informed me that she sort of evaluates the classes' strength and weaknesses and tries to teach to that and teaches as she goes. So, each class would be different. Really good if you like change in your practice.
I also found it really helpful how in-depth and informative the class was. I learned quite a few things about certain poses I have done hundreds of times and knew nothing about!
They had just about anything if you forget something: from shampoo to o.b's!
The floor is a bit harder compared to hot yoga studios, so try to bring a thicker mat. Music is playing throughout the class I was at, not too loud or distracting though.
Drop-In class is 17$, and like I said, you can do a free community class-just check the online schedule! Minutes away from the C-train if you are transiting.

http://www.yogashalacalgary.com/

The Thrifty Yogi: How to Do Yoga 6 Days of the Week for 20$ Total

Yoga is an amazing gift to give to yourself, but breaking the budget might not be worth it either- especially for students who want to give it a try! Here is a schedule I put together of how you can do yoga (hot and regular) Tuesday through Sunday for 20$ total! I am yet to find a studio that offers a community class Monday, so if anyone knows of one, let me know!

Tuesdays: At '5th Avenue Yoga' for 5$ from 11:05 am to 11:55 am OR 'Calgary Hot Yoga' for 5$ from 6:15 am to 7:20 am. 

Wednesdays: At ''Bodhi Tree" for 5$ from 12:00 pm to 1:15 pm OR 'Calgary Hot Yoga' for 5$ from 7:15 am to 8:20 am.

Thursdays: At 'Calgary Hot Yoga' for 5$ from 6:15 to 7:20 am

Fridays: At 'Breathe hot yoga' for 5$ from 8:00 pm to 9:15 pm. OR at 'Moksha Yoga Calgary' for 5$ from 9:30pm to 10:30pm. 

Saturday: At 'Yoga Shala' for FREE (donation $ or can of food encouraged) from 1:00 pm to 2:15 pm

Sunday: At 'Lululemon Market Mall' for FREE from 8:30 to 9:30 am OR at 'Moksha Yoga Calgary' for 5$ from 8:00 am to 9:15am OR from 2:00 pm to 3:00 pm. *Also, Lululemon South Center at 9:45 am to 10:45 am for FREE, Chinook's Lululemon 9:00 am to 10:15 for FREE, or 4th Street Lululemon's located at Yoga Santosha every sunday 2-3:15 for free. 

You can find the links for the studios I have been to on the left side of the page. Other wise, I put the links for the remanding studios below:

Moksha Yoga Calgary: http://calgary.mokshayoga.ca/home/

The Yoga Shala: http://www.yogashalacalgary.com/

Breathe Hot Yoga: http://www.breathehotyoga.ca/

Fifth Avenue Yoga: http://www.fifthavenueyoga.com/

Lululemon Market Mall: http://www.lululemon.com/calgary/marketmall?sli=1

Inspirational Health & Fitness Enthusiast of the Week

I’m Going Popeye Style!! The most delicious Spinach Salad

Spinach salads are surprisingly delicious. Don’t take my word on it—make it yourself! They can really be tailored to whatever your individual tastes are or preferences. The recipe I used is from my sister, but I altered it to fit my lifestyle. The salad is called ‘Apple Spinach Salad’.  This recipe calls for toasted pecans, however I switched the toasted pecans for untoasted walnuts and almonds. I have been trying to incorporate walnuts (in small amounts) into my diet. In my nutrition course, I’ve learnt that walnuts have many great things to offer your body. Just to name a few, they are high in Omega-3 and help lower LDL cholesterol in your body, which in turn decreases risk of heart disease! On top of that, you’ve got 3 servings of fruits/veggies and 1 serving of meats and alternatives in the recipe I've included. Add on a tablespoon of healthy raspberry vinaigrette and that can add to 1/3 your daily-recommended oils! I find that eating a spinach salad 2-3 hours before my workout gives me more energy than having a meal rich in meats or breads. It is my go-to meal before workouts. I have gotten salad-hating boys to eat and love this salad, so I promise it’ll be good!


1.5 cups of raw spinach leaves, ½ cup chopped celery, ¼ cup total of walnuts and almonds (I buy them both in pieces rather than whole), 1 apple (Jazz are my favorite!)
1 Tbsp. Raspberry Vinaigrette

Baby It’s Cold Outside…. Let’s stay in and do P90X!!

If you haven’t heard of P90X by now, well it is basically an at home workout video. You can easily get it from a friend or find off the Internet, buuuutttt that's illegal. So you can buy it for under 200$, and even much cheaper from the actually website. When you purchase the video you get a nutrition plan, fitness guide, calendar, worksheets and 24/7 online support.

Although P90X is a workout plan and it is intended for a 90-day period, I am going to do individual workouts from it and review them. As I am trying to incorporate different types of fitness activities into this blog, I don’t have the time to focus on this one workout plan. However, if a reader has done the program or currently is, I would be more than happy to post up his/her review of what it was like going through it!

Review 1: Core Synergistics:

Core synergistics really works every part of your body. As I did it yesterday, I can already say I feel it in my entire back: top to bottom. I also felt it a lot in my abs- especially upper abs. There is quite a lot of pushups or pushup variations, but they always include a ‘less intense’ way to do them, so if you are terrible at pushups, just watch the girl Pam!

I would say most people could do the workout but it is for sure challenging.The hour goes by super fast and there is a countdown of each workout on the screen so you know how long you will have to do it for.

Do it with a friend. Sometimes videos can be confusing to know exactly what’s going on. With a friend you can make sure you both understand the workout the same and are feeling it in the same spots so you know you are working the right muscle groups.

Other things to note: you need an area about the size of 2 yoga mats per person. You also need 2 hand weights or a resistance band for core synergistics.

My verdict:  it was fun, flew by quickly, and challenging but not undoable. Got me working new muscle groups and challenging me more than I do when working with free weights. A great way to stay active if you hate leaving your house in the cold months of the Calgary winters. 

http://www.beachbody.com/product/p90x.do

My first Love: Calgary Hot Yoga

Calgary Hot Yoga is where I began my journey of yoga. Since it is my baby, I would have a hard time saying anything bad about the place. One thing I have heard is people didn't like the carpet flooring. However, the floor for the past 3 years now has been a hot yoga (non-carpet) floor, so if you tried it out back then, come back in! Studio owner recently changed and there is some lovely transformations taking place, I urge everyone to come try it out as everyday it is changing.
CHY is a great place for beginners to start. However, if you are a bit more experienced it is also a great place to go as the teachers are very approachable and easy to talk to if you want to go further in your practice and try harder versions of the poses.
There are two main different styles taught: Vinyasa Flow and Standard Hot (similar to Bikram). 65 minute and 90 minute classes are both offered.
It is a VERY hot studio, so ensure you are hydrated during the day. Don't worry soon you will be addicted to the heat, especially in these cold winter months!
Drop in Class is 17$ and the studio supplies towel, water, and a mat for a 1$ each too, which is a plus if you are forgetful!

http://www.calgaryhotyoga.com/Calgary_Hot_Yoga.html

Need a Change? Climb the Bodhi Tree

My first time at Bodhi Tree was about a year ago. I originally went to Bodhi Tree because of the location- it is easy to bus and ctrain to.
I have tried the Hot Hatha and Hot Foundation at Bodhi Tree. I would say what sticks out for me the most at Bodhi is the uniqueness of each class and teacher. If you tend to get bored in a regimented sequence such as Bikram's, Bodhi Tree is a great place to try. Each class tries different poses and challenges different muscles of your body and tests your different strengths. The one thing I would have liked was more heat as it is not ridiculously hot, which may be a plus for many who don't like the heat as much. The other aspect of the studio to be wary of that it is a lot more free spirited type of yoga. If you need someone pushing you hard to keep going in your yoga class and more structure, I would not recommend Bodhi. If you like working at your own pace and having a nurturing free-to-do what you want sort of class, definitely check it out!!
Beautiful studio, really nice staff. Regular drop-in is 18$.

http://www.bodhitreeyoga.ca/

The Weird Looking Vegetable that You Only See as A Decoration at Thanksgiving

Squash! So it is a food, and not a decoration! And apparently it’s damn good for you! After looking through Canada’s Food Guide, it says to have one dark orange vegetable a day like squash. So Squash, say goodbye to being my mom's trimming and say hello to my stomach!

The recipe I used is called “Maple Ginger Baked Squash” (can access it from link below). What the recipe didn’t include is that cutting a squash is like cutting through a stone. So I got back on google and looked up how to cut this thing. My first attempt did not go so well, as you can see by the picture so don’t use a knife that has a detachable handle! Basically I punctured the squash in 5 different spots then put it in the microwave for 2 minutes. I let it cool a bit then cut it again. It was definitely pretty hard to cut still after that, but doable! The squash was pretty good, I ate it like a grape fruit, could have used more flavor though! Very easy to bake (except the cutting part) but takes about 40 minutes! Squash is loaded with vitamins including carotenes, which some studies say can prevent cancers!