 Even without the heavy cream and egg, this recipe tastes nice and creamy and took no time to create. Not to mention, all of the ingredients are staples in our household. DELICIOUS!
3/4 Cup 1% Cottage Cheese
1/2 Cup Orange Juice
1 cup Low fat yogurt
1 tbsp Honey
A handful of fresh or frozen fruit or berries
Blend together and make sure there are no lumps.
Pour into the ice cream machine, wait 30 minutes and enjoy!
(If no ice cream machine: Pour the mixture onto a baking tray lined with parchment paper and freeze. Break up pieces and put in the blender with the lid partially open to aerate the mixture. Freeze for another 10 minutes if desired).
*Note: We didn't have any left to put in the freezer, so I don't know how it would hold up if you want leftovers.
One of the best ways of staying on track with your fitness regime is to set goals. These goals can reflect not only your desired end result, but also a pathway to get there as painlessly as possible.
More often than not, the decision to go on a diet or start exercising is a reaction to something happening in your life. Examples of this might include planning for a trip, or you or a loved one being diagnosed with an illness that is related to obesity or hypertension. It is very important that you don’t jump in with both feet and without a plan. Setting priorities or goals will help you to focus on what’s important when embarking on a lifestyle change.
SMART Goals
S – Specific. Your goal should be as specific as possible in order to be able to monitor progress. This portion of the smart goal should map out what it is that you’re trying to accomplish physically.
M – Measurable. If your goal doesn’t have some kind of number in it, consider adding one or two. Without a quantitative value, your goal may sound something like this: “I want to lose weight someday.” Add some numbers to make your goal smarter and more measurable. For example: “I want to lose 10lbs over 4 weeks.”
A – Attainable. Is this goal possible? Although the idea of losing 10lbs in one week is nice, it is neither safe nor likely. Changing your entire diet around in one day is equally as unlikely. The trick to achieving SMART goals is to pursue a gradual lifestyle change that may be made up of many small but attainable goals.
R – Realistic. Given your current circumstances, is this goal something that YOU will be able to complete? For example, if you are currently working 12 hours daily, could you commit to a two hour program three times weekly?
T – Time-oriented. Whether you are working toward achieving your goal before a specific occasion such as a wedding, or are simply trying to move toward a healthier and more active lifestyle, your goal should be set for a date in the foreseeable future. If your goal will take more than six weeks to accomplish, consider breaking it down into two or more goals that are more specific.
Some Tips:
- Make your goals SMART.
- Take time to consider the barriers to meeting your goal and how to overcome them.
- Don’t beat yourself up if you fall off the wagon for a day or two. Just remind yourself of the bigger picture – a healthier you.
- Write down your goal and share it with somebody so that you can be reminded of what it is that you are trying to achieve.
See you at the studio!
Victoria
The hot and humid weather has drifted in rapidly so it’s time to give you some tips on how to properly hydrate yourself before and after your workout.
When you feel dehydrated during your training session, taking in water is the correct course of action but is only a short-term mental solution. “Great, I’ve had some water, I must be hydrated.” That isn’t the case and your body will only really benefit from this later. Consider a high-level professional boxer who can throw 960-1,000 punches in a fight yet they take only 1-2 sips of water in between rounds… when you add in the constant footwork and damage they take, it doesn’t quite measure up.
 What you should do is hydrate yourself around 60 minutes before your workout. This will give your body time to process and hydrate properly. Conversely, you don’t want to drink lots of water within 30 minutes of your workout as you’re likely to get a stitch during the session, so timing is crucial.
Post-workout, and throughout the day keep drinking. On average, men should be consuming 3 litres (13 cups) per day and women should be consuming 2.2 litres (9 cups). If you’re working out this should be considerably more. People sweat differently and hydration levels differ it is very hard to specify how much this should be, chances are if you’re thirsty you are already heading towards dehydration. Check your urine colour - if it’s light coloured this probably means you’re hydrated but if it’s dark then you should be drinking more water. You can also check your weight before and after a workout. If you gain considerable weight you are probably over-hydrated and if you lose considerable weight then you are probably dehydrated.
And when you're out and about in patio season, partying with friends remember to order a water to accompany that "other" beverage.
See you at the studio!
Kevin & Victoria
What is a calorie: A calorie is defined as the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. Calories are made up of Macronutrients, which consist of fats, carbohydrates and protein. Fats have the highest concentration of calories at 9cals/gram; whereas carbohydrates and proteins have 4cals/gram
So what? The word ENERGY is the important word in this definition, as it is calories that give us the energy to perform daily living activities. Without the intake of calories our bodies would not function and would rapidly slow down. Knowing how many calories to intake everyday is very important and varies among individuals.
How many calories should an adult consume a day? The average adult needs at least 1000-1400 calories a day to fuel major organ functions. Main organs include the brain, heart and lungs. There are also additional calories that need to be added to this number to provide adults with sufficient amounts of energy throughout their day, which is approximately 600-800 more calories to be able to move around. The Resting Metabolic Rate is the 1000-1400 calories an adult needs to just lie there and do nothing; it is simply just at rest. On average an adult should consume approx 2000-2300 calories a day to maintain their weight. Again, this varies among individuals.
What about calories and weight gain? If you are consuming more calories a day then what is recommended for you, you will start gaining weight. There are 3500 calories in 1lb of fat. If you have a day that you consume over the amount that is recommended DON’T FREAK OUT, it’s not a one-time thing!
What about calories and weight loss? In order for an individual to lose weight they need to burn more calories than consuming in a full day. It is not recommended to strictly cut back on your calories and no physical activity. The best way to feel and look better is to cut back on calories and put some time and effort in working out. Using the combination of diet and exercise you will see the greatest improvements and your results will LAST, along with leading a healthier happier lifestyle! For example if you want to lose 1lb of fat you must either decrease your caloric intake by 500 calories per day or increase exercise to burn 500 calories per day. By doing this you can lose up to 1lb per week. Another option is to increase your work out to burn an extra 250 calories, as well as eliminate 250 calories from your diet...perfect balance!
See you at the studio!
Carly
Performing a move over and over again until you can do it perfectly sounds like it can drag and bore, just as “wax-on, wax-off” seemed to Daniel in The Karate Kid. But like that movie shows, drilling exercises has a number of benefits to satisfy your physical and mental needs.
The ability to engage all of the right muscles at just the right time takes consistent effort, but pays off with greater muscular recruitment, hormone secretion, and ultimate strength and endurance. Here are some key tips to bear in mind when learning a new exercise.
Per-fect form… Drill intelligently. Focus on every single repetition until you obtain perfect form. Use a mirror or a friend to monitor you. Whether you’re in class, or on your own, we’d rather have you do 5 perfect push-ups in 30 seconds as opposed to doing 10 incorrectly. Completing an exercise properly will reduce the risk of injury and ensure that the correct muscles are being worked.
Start Small… Think that a jump squat with med ball pass on a BOSU is impossible to conquer? Break it down and perfect each move individually. Practice your squat until your legs stop burning, practice your balancing drills on the BOSU until your legs stop shaking, then practice your chest pass until you stop getting winded. Gradually stack one on top of the other and before you know it, you’ve got a full body workout in one move!
Discipline… Drilling moves over and over can be mentally tough and frustrating, you’ll want to quit, but perseverance will also develop mental discipline. Your brain will slowly ingrain this method into your head, creating a base form to work from. So when you come to do the next move or a progression, you’ll have plenty of mental tools to tackle it.
Wash, Rinse, Repeat… Drill a move over and over until it becomes so natural that you don’t even have to think about. Do it until it becomes part of your repertoire, like throwing a ball, cutting paper, or singing a song from your childhood. If you want to get philosophical about it - do it until you are no longer “doing it”; the move becomes a natural part of you like breathing.
And as the legend Bruce Lee once put it - “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."
See you at the studio!
Kevin
With Goodlife Fitness about to be scrutinized on “Undercover Boss” this week, it seems like the perfect time to give you the scoop on why we decided to disguise a tough workout under the cover of class-based programming.
More for Less – Time, that is… compared to doing the same exercises on your own, you will feel like you worked harder in a 45 minute session than you would in your two hours looking for the right set of weights or waiting on a machine. I’m not talking about the classes at your local box gym either, where you’re herded in like cattle and left at the back of the class having no idea what’s going on.
With small classes, we’re able to keep an eye on you, get to know what you’re capable of, and offer suggestions to keep you working to the max. The amount of people who come here and claim that they’re in top shape because they’ve been a member of a commercial gym are quickly caught out after their first Strider, TRX or any of our other explosive classes. When kickboxing and jiu-jitsu practice finished I was doubled over, not just in pain from bruises and burns but also tiredness from the grueling workout. I was pushed by my teacher and fellow students, nothing like I felt after a regular gym session.
No More Cheating – Feeling lazy at the gym, just go for a light jog on the treadmill at the same safe speed for 20 minutes, who’s going to know? Well, you don’t get away with that here. Our classes are smaller and more focused so you won’t have the chance to be lazy. If we don’t see you sweating or huffing and puffing we’ll quickly sort that out!
Boredom – Running on a treadmill for 30 minutes watching that same Rihanna video for the 100th time? Okay, she’s great to look at but… boring. How about a burning Strider session with friends instead?! Sitting at a machine doing a static bicep curl…? Boring. How about a TRX curl where you engage your core, have a better range of motion and the ability to add in a TRX Row & Deltoid Raise in the same exercise, sounds much more like it. Bottom line, group ex classes are much more fun!
Intimidation – Ever walked into the gym, looked around, and wondered what the heck you were going to do? A lot of people are intimidated when joining a gym, especially people who feel they’re inexperienced and/or out-of-shape. The sheer size of the complex, the amount of machines, how to use them, fear of being watched and judged by other members- it can really get to some people. Our studio motto is “Check Your Ego at the Door.” We try to treat everyone the same, if you’re shy/outgoing, in shape/or not, we have a place for you here where you’ll feel your best. Most of the comments we hear from our members is that “It doesn’t even feel like a gym.”
Accountability – In a gym setting, can you honestly say you’ve met a friend or a great contact recently while you work out by yourself? Does anyone even know your name before scanning your card? The guy trying to sell you personal training while you’re on the stationary bike does not count!
In our group exercise environment you have instructors and members around you for support and to encourage you to give that little bit extra effort – nobody wants to look weaker than anyone else. Your friends are waiting for you at the BOMB and it’s hard to bail of your workout when you know that we’re all waiting. I absolutely love hearing our members planning out their exercise schedule for the week with their new buddies before leaving.
Professionalism – “Oi buddy, can you stop flirting with the blonde with the nice body and come sort out this broken access card!” No need to explain what I’m getting at here. We hope we’re attentive, mature and professional without losing that youthful edge!
I’m not out to knock standard gyms too much and we’re not trying to compete with their model. They do have their advantages, especially for people who have great will-power. You can go at whatever time suits you and you can usually find a deal that can get you in the door for only $6 (plus initiation, plus a 12 month commitment, plus a mandatory ‘assessment’ to tell you just how out of shape you are!). Small group training is the way of the future – why join a gym when you could join a community.
See you at the next class!
Kevin
The 1970s documentary, Pumping Iron, is a fascinating look into the strange world of bodybuilding. The film follows a number of participants as they train for Mr. Olympia, the sport’s toughest competition. The top contenders include Lou Ferrigno, the original Incredible Hulk and the former Guvernator himself Arnold Schwarzenegger.
Apart from Arnold’s infamous speech about how “ecstatic” he gets from working out and posing, there are a couple of meatier scenes that give insight into his incredible mental state going into the competition. He remarks that the person who gets ahead is the one who mentally breaks barriers by doing that one extra rep when your mind and body says you’re done.
In a less transparent yet funnier scene, Lou Ferrigno and his father invite Arnold to breakfast on the morning of the competition to try and get inside his head. As you can probably tell this does not go according to plan. What this scene shows is not only the pure alpha-maleness of Arnold but also the mental edge he has on his fellow competitors.
(at the 4:50 mark)
In summary… push through those mental road blocks by doing that one extra rep. By putting the work in mentally, the physical aspect will come much more easily. When your mind and body say “No” let’s see if your heart says “Yes”.
Kevin
Whether it’s staying away from the silent scream of the Ed’s Real Scoop ice cream sitting in your freezer, or escaping the not-so-silent scream of your children fighting over who will get to eat the last bowl, a great workout has instant daily benefits that too often get overlooked in favour of achieving the ultimate goal. While making SMART goals with a solid plan of attack is great, the reality is that these everyday perks are what will keep you coming back for more.
Making time for living a healthy, active lifestyle is so much more beneficial than what the experts proclaim and go beyond the threat of you dying young or never fitting into skinny jeans if you don’t shape up.
Here are my tried and true secrets to enjoying every minute of your day…including your workout!
Bring a buddy – Not just any buddy, but someone you actually like being around. If you can laugh with this person while cleaning out the year-old take out containers and arrowroots in the back seat of your car, then there’s a good chance that they’ll also be good company while you accidentally step on their feet during Zumba, or bump into them while attempting a really hard TRX move. Fortunately and unfortunately, friends can be the deal-breaker when it comes to exercising regularly. Pick a friend who follows a similar schedule as you and is equally as interested in sneaking in a little more physical activity.
Start with something you like – If you don’t like the cold, don’t expect to like it even more when attempting a mid-winter run as sweat trickles down your back and icicles grow around your face all at the same time. If you know you like to dance, try a choreographed class like Zumba or Fitness Kickboxing. If you have two left feet, try something more stationary, such as TRX, or maybe a Bootcamp circuit class where you’re the only one at the station.
You don’t have to eliminate all of the fun in your life to exercise – Until your workout is the highlight of your day; don’t sacrifice curling up with a good book or catching the latest flick to drag yourself to the gym. Who says procrastinating has to be a bad thing? If you find yourself always searching for time to fit in a good sweat, skip doing the dishes and go for a class. Chances are, you’ll have more energy when you get home and you’ll speed through the dishes in a better mood.
Leave your ego at the door – Forget about what your ultimate goal is and focus on the process of getting there. Every day that you work out is a new opportunity to try something new, to push your limits, and to find your strengths.
This is not ground-breaking science, which I think is why it’s too often overlooked. Exercise shouldn’t only be about living longer than your parents. It should be about creating social connections, distracting you from un-fun tasks, learning new skills, and letting yourself go.
Victoria
 _
Welcome to our first blog post! With this entry we want to let you know more about us, our views on fitness and how it affects all areas of your life, and finally our vision for the studio. Going forward, we’ll have blog entries about all areas of wellness and our instructors will also be jumping onboard to give you tips about their respective discipline. Hopefully you’ll find our blogs fun and informative.
| | _ Kevin and I first met in a corporate gym in downtown Toronto. I was the fitness coordinator and he worked for the “man”. After luring him down to our basement gym and breaking the initial barrier of only understanding every second word of his strong, brogue accent, I quickly discovered that his passion for fitness spanned far beyond what I would expect from someone working in finance. I didn’t have to sell him on the benefits of exercise, and in fact we still continue to talk about how adding just a few minutes of exercise to your daily routine can affect every aspect of your life in a positive way. It wasn’t long before Kevin and I joined forces to spread the word outside of the dungeon that was our corporate gym.
BOMB Wellness (Bodies…Only Managed Better) first began as a mobile-only service offering personal training and nutrition to people in their homes, condos, or anywhere that we could find. After gallivanting around the city meeting with clients leaving Kevin to deal with the logistics, we quickly realized that we needed a home base; and what a better location than at the end of our street!
Our master plan is to create a space that’s inviting enough even for people who don’t like exercise. Granted, some of our equipment and classes are not commonly available elsewhere so it takes a little bit of getting used to. Until we post our own YouTube videos, the only way to learn about it is to come to a class. We’re not trying to turn everyone into an all-star, we just want to get you together and get you moving!
When we chat with people about their fitness regime a lot of responses are “I don’t have time to work out.” Kevin’s response to that is pretty much – “tough luck, make time” but in a much nicer way of course! Everyone knows a healthier lifestyle leads to a longer life in most cases but it also improves the quality of life you have. Balanced with a great diet, you’ll have more energy around your family and friends. Rather than slouch in front of the couch watching TV for four hours a night with them you’ll be able to do more productive, worthwhile activities even if it’s just for a couple of hours.
Finally, we want to help build and change people’s views about our community. A lot of people outside this area believe the nice part of the Danforth ends at Pape. In some ways it might look like that with too many convenience stores and many shops appearing vacant and run down. Hopefully BOMB and other places such as the Patisserie, Morgans and Red Rocket all opening up around us will help brighten up the area and have many more residents investing and participating in their own community.
We’re looking forward to running a successful, local, modern fitness centre and hope that you’re as excited as we are.
See you at the studio!
Victoria & Kevin
|
