Whether mother nature is holding you back, you’re in a crunch for time, or you simply want some me time, an at-home workout is just the sweat solution you need.
However, there are a lot of things going on at home at any given time. Food is at home, your Netflix is at home, your spouse, your dog etc. Working out at home can sometimes be an uphill battle because simply put, it’s where everyone goes to chill and you’re probably the only one working out at home.
How many times have you gone to the gym, and 1 – Didn’t know what to do or what to work on or 2 – You did the same routine using the same machines you’ve been doing for weeks? It is all too common. But you don’t become the strongest, fastest, healthiest version of yourself by simply going through the motions.
What makes a good workout program? The answer may differ depending on who you ask but the fundamentals are the same. A program is a plan that progresses you toward a predetermined goal or objective. Whether that’s weight loss, greater strength, endurance or sports specific improvement everything you choose to do should progress you toward reaching your goal(s).
5 Quiktips for Improving Digestion
by: Cassandra Piazza
Digestion is so much more than chewing and swallowing. It’s the process by which our body breaks down food and absorbs nutrients to create energy and provide nourishment for every living cell in our body
I don’t look for 7 foot bars to jump over; I look around for 1 foot bars that I can step over. -Warren Buffett-
The advice I’m about to give may surprise you. It’s not the regular motivational, rally the troops tone that you are used to hearing from fitness professionals, but it may help lead you to permanent fat loss success. Do I have your attention now?
To start of the new year I have put out a challenge. This one is all about getting started early on your beach body! In this challenge you will have to complete 1 circuit of ab work each day for 30 days! Download the workout sheet by clicking on this link: January 6 pack Challenge
The best training for ball hockey will mimic the actual demands of the sport. That being said it’s not enough to just “go out for a run’ to get in shape. The best type of training for ball hockey is interval training and if done correctly, will allow you to avoid injuries, utilize your skills, avoid mental mistakes and recover faster between shifts. Continue Reading…
Healthy Holiday Recipes
Here are some healthy holiday recipes from my friend Nutritionist Tamika Shaw. These recipes were made as part of the community program that I run to help busy parents learn how to stay fit eat right and show their kids how to do the same. We have given some popular recipes a healthy makeover so try them out and let us know if you liked them. We sure as hell did!
Apple Maple Cheesecake
Makes 10 servings
1 ¼ cup Graham wafer crumbs
¼ cup Non-hydrogenated margarine
250g package light cream cheese (brick not tub), room temperature
2 cups plain fat-free yogurt cheese (see recipe below)
½ cup real maple syrup
¼ cup apple butter
½ tsp ground cinnamon
1 tsp vanilla
1. Preheat oven to 350º F (180º C).
2. In a medium bowl, combine graham wafer crumbs and melted margarine with a fork. Press mixture into the bottom of a 20 cm (8 inch) diameter spring form pan. Place in the fridge while you make the filling.
3. In a large bowl, combine cream cheese, yogurt cheese and eggs. Beat until smooth. Add the rest of the ingredients and beat until combined.
4. Pour the cheese mixture over the crust and bake for 50 minutes.
How to make yogurt cheese
Place a paper or basket coffee filter over a fine sieve. Place the sieve over a bowl. Pour one, 750 mL tub of fat-free, plain yogurt into the coffee filter and let sit in the fridge for 24 hours. The water will drain out and you are left with a very thick yogurt.
Calories: 254 Protein: 9 g Fat: 12 g Saturated fat: 4 g Dietary cholesterol: 57 mg Carbohydrate: 29 g Dietary fibre: 0 g Sodium: 314 mg Potassium: 105 mg
Source: Eatright Ontario www.eatrightontario.ca
Cheesecake Equipment List
8 inch spring form pan
mixing bowl, 1 large, 1 medium and 1 small ramekins
hand mixer or stand mixer
measuring cups and spoons
Apple Raisin Fruit Crisp
Makes 12 servings
10 cups apples, peeled and sliced
4 tbsp raisins
1 cup rolled oats
½ cup all-purpose flour
1 cup brown sugar
1 tsp cinnamon
1/2 cup butter or margarine, softened
1. Preheat oven to 350°
2. Divide fruit between 2 medium baking dishes.
3. In a bowl, mix the rolled oats, flour, brown sugar, cinnamon and butter or margarine until combined. Sprinkle over the fruit.
4. Bake for 40 minutes or until the fruit is tender.
Source: Toronto Public Health
Apple Crisp Equipment List
8 inch baking dish
measuring spoons and cups
Baked Whole Wheat Samosa
Makes 12 samosas
2 cups (500 ml) whole wheat flour
1/8 tsp (0.5 ml) salt
1 cup (250 ml) plain non-fat yogurt
2 cups (500 ml) mini new potatoes, skin on, cubed
1 cup (250 ml) onion, chopped
1 Tbsp (15 ml) canola oil
1 clove of garlic, chopped
1 Tbsp (15 ml) ginger root, peeled and grated
1 tsp (5 ml) cumin seed
2 tsp (10 ml) curry powder
¼ tsp (1 ml) salt
1 cup (250 ml) frozen green peas
cayenne pepper, optional
canola oil for brushing
Mix flour, salt in bowl. Add yogurt. Form into a ball. Knead adding more flour as needed. Wrap tightly. Place in the fridge until ready.
Boil the potatoes 15 minutes or until tender but not mushy. Drain. Set aside. In the same pot, heat oil over medium heat, add onion, oil, garlic, ginger, cumin, curry powder and salt. Cook until the onion starts to soften. Add peas and cook until heated. Remove and add the potatoes. Toss to blend.
Assemble and bake
Preheat oven to 425º F (220º C). On floured surface, roll dough into a long rope. Divide evenly into 12 pieces. One by one roll each piece into a circle. Place about 2 Tbsp (30 ml) of filling on each circle and fold over. Dampen inside edge with finger dipped in water and crimp edges with a fork. Brush sparingly with oil. Place the samosas on greased baking sheet and bake15 minutes. Remove from oven. Reduce the oven temperature to 350º F (180ºC). Turn samosas over and bake for another 5-10 minutes.
Serve with your favourite dipping sauce. Makes 12 samosas.
1 samosa; 130 calories; total fat 1.5 g; sodium 90 mg; total carbohydrate 24 g (dietary fibre 4 g; sugars 3 g); protein 5 g
Source: Heart and Stroke Foundation www.heartandstroke.ca
Samosa Equipment List
Measuring cups and spoons
I am proud to announce that this year I will be a facilitator Dr Roz’s healing place Fit-A-Thon For Life. This is for a great cause and I hope to see everyone out to help put an end to violence. The details of the event are below. I will be bringing around a sign up sheet this coming week for all QuikTrain trainees but all are welcome. So bring your family and friends and lets help put an end to this problem!
Click the link below for event details:
These circuits are meant to push your cardiovascular system, increase your metabolic response and shred the fat! You will be using just one pair of dumbbells so gauge the weight you choose on the high pull exercise as this is the hardest one. By week 8 you should be able to go 3 times through this on your own. You can watch a video of the demo of the program at the end of this post.
Do this program every other day with cardio in between. Shoot for 3-4 total sessions per week.
Circuit 1: Dumbbell Complex
Plie Squats: 30
High Pulls: 30
Hindu squats: 30
Bent over rows: 30
Front Squats: 30
Push press: 30
Circuit 2: Bodyweight Circuit
Walkout negative push ups or Regular push ups: 10/15
Reg squats or tuck jumps: 30/ 20
Shoulder butterflies: 15
Mountain climbers: 100
Plank ins and outs: 60
Alt front lunges or jump lunges: 20
Angry Cats: 10
Superman opposites: 30
Leg lifts: 30
Opposite toe touches: 50