Booty 102 – Cardio for a Better Bum

Booty Walks

With the arrival of  longer days and summer just around the corner, it’s a good time to step up your cardiovascular training and continue on your quest to make a better backside.  One of my favorite forms for a caloric burn that also tones the bum is hill walking. An average session will burn as many calories (or more) as running, is easier on the joints and is a great leg/bum toner! For best results I suggest using interval training 1-2 times a week for about 30-40 minutes. It is important to maintain a tall posture and long strides,  core engaged and squeezing your bum with each stride as intention and focus on the muscles matters! Below are a options for bum sessions inside or out.

Treadmill 

Start with a 5-10 minute warm-up on a minimum 2.5 % incline and a speed quick enough to get you into the lower end of your heart rate zone (60-70% max hr) After 5-10 minutes, crank up the incline to 7.5-10% (or more depending on fitness level) for 1 minute.  Return incline to 5% for 1 minute to recover, then repeat incline intervals 9 more times.  If you have a healthy heart, you should be in the top end of your zone (80-85%)  on the higher incline portion, or at least challenged to hold a conversation. Finish with a cool down at 2.5% for 5 minutes.

Outdoors 

When the weather permits, this is definitely my preference and I often recruit a friend or two to help pass the time. Source out a steep hill in your neighbourhood that has a good incline and is about a city block long.  Begin your warm-up in the lower end of your heart rate zone (60-70%) for 5-10 minutes and  plan to end near the base of your chosen hill. Walk up to the top of the hill at a pace quick enough to get your heart rate into your higher zone (80-85%) or so it is tough to hold a conversation. Turn around an walk back down, keeping knees soft. Repeat 9 more times. Finish with a 5 minute cool down on flatter surface and letting your heart rate recover.

In health and wellness,

Dayna

 

 

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Top 3 exercises to improve your golf game

As we enter spring and warmer temperatures here in Van, many of us turn our thoughts away from the slopes and on to the greens. Proper preparation for golf season can not only add distance to your drives but also help manage some of the aches and pains (read: low back) that can accompany the sport. I’ve narrowed down a few of my favorites from my 6 week golf conditioning program to show you my top 3 exercises for a successful season.

The exercises focus on flexibility, posture and rotary power, important elements to improving your game. They are typical bangOstyle with only a piece of tubing required and your commitment, of course. Try to do these at least 2 x week, paying close attention to your form and engaging your core. These exercises can be done as a pre-game warm up or incorporated into your current strengthening program.

Exercise 1 – External Shoulder Rotation

This exercise will help strengthen the superficial muscles of the shoulder, often referred to as the rotator cuff muscles. This strengthening exercise is best done in conjunction with a chest (think doorway) and rotator stretch (over/under with towel) and is also a great way to warm up the shoulders before your round.

Wrap tubing around hands until tense, elbows locked to your sides, arms at 90 degrees.  Keeping the elbows tight and spine tall exhale and move arms apart. Inhale and release back to centre. Repeat 12-20 times or until fatigue

Exercise 2 – Lunge w/twist

I like the lunge for a couple of reasons. A stretch/strengthen exercise when it is done correctly it will help facilitate flexibility in the hip flexors,  improve balance and when rotation is added will assist in increasing rotation =  more power in your swing. Not too mention lunges help make a great looking butt and work your waist! Do this with a daily hip stretching routine for best results.

Begin standing tall in lunge position (fig 1), draw belly button inwards, inhale,  lower bending back knee (fig 2) Once in dropped position rotate to the side (fig 3) keeping the spine as tall as possible and maintaining lunge position. Rotate back to centre, exhale and return to high lunge position. Repeat 8-15 times each leg alternating directions. Pay close attention that the front knee doesn’t move past your toes and maintain a tall posture.

Exercise 3 – The Woodchop

Definitely my favorite of the bunch as you really start to see specificity to your golf swing. As with the lunge, it is important to balance both sides of the body, I recommend starting on your ‘goofy’ side (the opposite to your natural swing) This will help to counteract the repetitive one sided nature of the game. As with the above, extra stretching on your dominant side will help to keep you better aligned as well.

Attach tubing to bottom of pole (or under foot, as shown) with spine tall in tee up position (fig 1) Draw belly button in, exhale and move arms diagonally across body to finish in follow through position (fig 2) Inhale and return to start. Repeat 12-20 times per side.

Wishing you long drives and perfect putts!

In health and wellness,

Dayna

 

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Little Things

Alas, it was brought to my attention by a client yesterday that I haven’t posted in a few weeks, something I was very much aware of as I have been trying to perfect Part Deux of the Booty post. I have found myself caught up on the little things like the perfect video to accompany the bum anatomy lesson. Unfortunately chasing perfection can leave me in a place of inaction for longer than I should be.  It’s something I struggle with, letting go of the idea of perfection, the desire to have appropriate reprensentation of my thoughts and ideas so strong that I lose trust that it is good enough as it is.

All of that being said, I will have the booty post up shortly, for now I thought it appropriate to address the ‘little things’ that often make the biggest differences when it comes to improving health and achieving your fitness goals.

5 Little things = big results

1) Move and move often. We should all be getting at least 30 minutes of activity 5 days a week.  You can of course do more, but 30 x 5 should be your baseline. Ideally this is a combination of strength, flexibility and cardiovascular conditioning for a well rounded program.  Make the most of your time and optimize results by learning your heart rate training zones.

2) Eat more veggies. Sounds simple but many of us are still not getting enough. I am a big fan of jump starting the day with them to take the pressure off meeting daily requirements. Think eggs/omelets with spinach and peppers for breakfast or adding spinach/kale to your morning smoothie. It may alter the color, but you’ll hardly notice the taste if you mix it with the right fruits. Another simple goal is aim to eat double the veggies you are already taking in. Try it for a week and see how you feel…

3)  I’ve said it before and I’ll say it again (and again I’m certain) Write down your food. Whether your goal is weight loss/gain or just improving overall health, there is no replacement for the good old food diary to get you really honest with why you aren’t seeing results.  Some cite that it’s ‘hard’ to do, but find a system that works for you and stick to it, the rewards are plentiful! There are a number of free online sources as well as good old pen and paper.

4) Vary your workouts. Cross training works. I see so many people doing the same routines for months, years and wondering why their bodies don’t change. We can take it back to the definition of insanity, as this applies to the body as well. If you keep doing the same thing over and over in the gym, it is unrealistic to expect a different result. The human body is an amazing machine and will adapt to all that we ask it to, so if you want the best results play with repetitions, sets, exercises, activities and even the time of day you train. This will keep your body guessing and keep your results moving forward! If you’ve been training hard for months on end, throw in a week of complete rest to shake things up. You’ll come back stronger.

5) Learn to embrace discomfort. Pushing your boundaries in the gym by lifting heavier, interval training or even stretching more will not only make you fitter physically, you will also tap into an internal strength that stays with you in your day to day.  So get used to the last few reps of your exercise being hard to complete,  your lungs bursting at the peak of your intervals (within safe heart rate zones of course) the pain of the foam roller as it moves over your tight muscles AND embrace some muscle soreness post workout.   Breaking down the body (within reason) is part of the gym process, proper rest and fuel will ensure you to build it back up stronger than before! Please note that I said discomfort, NOT pain.  Discomfort can be overcome with mental discipline and focus, or in the case of my clients, by me yelling at them :) Pain is a sign to stop and seek counsel (Dr, Physio, Chiro etc) Learn to know the difference.

In health and wellness,

Dayna

 

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Booty 101

For as long as I can remember I’ve received compliments on my booty. Something about its sweetheart shape, height and/or a combination of things that I can’t say I completely understand, it has nonetheless brought me much attention and even a nickname or 2 over the years. I will admit it was something I took for granted in my younger days, perhaps even cursed at once or twice as I tried to pour myself into a pair of skinny jeans. A blend of good genetics, youth and consistent activity has kept it perky until now, and as I prepare to enter my 40′s I find myself with a new appreciation for it’s still much desired shape.  Reinforced by a quick glance around at fallen bums and the middle age ‘spread’ more and more common among my peers and even those much younger.  ‘Clothes can cover, suck in and lift but naked don’t lie.’

As a trainer, the much acclaimed ‘booty’ is also a common topic for those wanting to get in shape.  In an effort to help you build a better butt, over the next few weeks I will cover the key elements to boost your rear view including a few of my favorite booty exercises.

39 and feeling fine...

Building a better Bum

Step 1 – Stretch to Strengthen

Foundation. One the biggest inhibitors in our quest to tone and strengthen our desired muscle groups isn’t the area we are targeting but the area OPPOSITE to where we want to tone. Tight muscles will restrict proper range of motion, thus limiting desired toning effects. For example,  by the time we begin to approach middle age, most of us have settled into careers that have us sitting for 8 hours a day. Add in a few hours of television watching or internet surfing and we’re at 10 hours or more on our bums. This leaves our hip flexors to become tight and strong, and the glutes we so badly want to tone stretched out, weak and expanding sideways…

So how do we counteract this?  Think stretch and strengthen. Stretch the hip flexors first  THEN strengthen the glutes. Over time, this protocol will enable greater range of motion through your exercises and better results for a shapely bum!

In my next post, we’ll discuss why a strong bum is important beyond just looking good, cover my favorite ways to stretch the hip flexors and introduce my number one glute exercise to get you started on your journey to a bum of envy!

In health and wellness,

Dayna aka bootygirl

btw…the above photo of me is au natural read: no photoshop!

 

 

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Return to Normal

As we embrace the early days of 2012, many of us have made new years resolutions, perhaps yours is to adopt better eating habits, exercise more, maybe lose some weight. I too am battling my own changes, but to label it a resolution would be incorrect. It is more a return to normal, the normal that my body has now come to rely on, crave even.

I cast a few things by the wayside this holiday season, including my usually diligent self restraint and the past few days I am acutely aware that I am not functioning at my best. Mental clarity is reduced, and definitely more fatigue – a typical sugar hangover as I like to call it. My body trying to figure out how to process all the cheese and chocolate!

I am a big believer in balance and that occasional indulgences are necessary for long-term success, however, I am also keenly aware that when my 1-2 day/week ‘treat’ elevates to 4-5 days/week my body rebels. The increase in sugar and dairy in my diet causing my eczema to flare and brain fog to settle in. The body out of balance. I also notice a significant decrease in my appetite as it’s daily caloric needs are being met (and possibly exceeded) with the not so good stuff; although my caloric needs are met, my daily nutrient needs are definitely not. The leafy greens, lean proteins and healthy fats replaced with empty calories.

So if you find yourself feeling sluggish, bloated or having trouble concentrating it’s worth taking a look at what your fueling yourself with, and if you’re off course a little (or a lot) perhaps it’s time to get back on track. I often start simply, doubling my veggie intake and reducing dairy and sugar as they tend to be the most problematic for me. Within a few days I usually feel my body restoring to its normal self.

Eating right is for life. It doesn’t mean being ‘perfect’ all the time as this is unrealistic (and boring!) but it does mean listening to your body and fueling it with the nutrients it needs to run at it’s best. Beyond feeling kind of crappy poor nutrition can also lead to a multitude of health problems, so the sooner you coarse correct the better!

Lastly, I have stayed active for the holidays, but if you’re like many and the most exertion you’ve had is reaching for another christmas cookie get out and get moving! Sweating is a great detoxifier…

In health and wellness,

Dayna

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bangOblast


A Quick and dirty workout you to keep you on track over the holidays!

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The holidays are a busy time for all of us, the plethora of food (and alcohol)  financial stress and social obligations make it a challenging time for most of us to stay on track with our health and fitness goals. This months video ’20 Minute Holiday Blast’ is designed to challenge your entire body in minimal time and bangOstyle with little to no equipment. READ:  you can do this anywhere with NO EXCUSES that you don’t have the time!

Begin with a dynamic warm-up then run through circuit style.  If you have more time do and extra round or 2. Finish with a quick stretch and you’re done in less than 30 minutes! Program can be done once a week or every 2nd day depending on your obligations. Not only will it help prevent your waistline from expanding, but also provide a good stress release!

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It’s Only Hair

This entry is a long time coming,  6 years to be exact. It is the story of my journey with Alopecia.  I have drafted and thought about writing this for years, but never had the courage until now. The fear of opening the door for the world to see too painful for me to bear,  as if I were somehow weak to acknowledge my vulnerability even though consciously I knew the opposite to be true. It is a summary and there are many moments not included, but I’m sure you’ll get the idea…

I always had a great head of hair, thank my mom for the wavy curls, my stylist and friend for keeping it perfectly cut. It was long, flowing and necessarily low maintenance as I’ve never been one to fuss. I took pride in the bouncy pony tail and the feeling of the wind flowing through it when I ran…

It was late in  2005 that I sat in my stylists chair and  heard her utter the words ‘you have a small bald patch on the back of your head’ She cut strategically with perfection,  it was an area I could scarcely see, it being behind me and all, and the words didn’t really register. A few months went by and I noticed an increase in the hairs on my pillow and strays left in the shower. I pulled out the mirror to see the patch she’d mentioned had grown and other spots begun to appear. I noticed my pony tails, once bouncy and full, looking thinner and more areas of my scalp beginning to show.  I vividly recall a friend I hadn’t seen in a while commenting on a spot I’d neglected to cover,  I shrugged it off, still unable, or unwilling to face the reality of what was happening to my golden locks. As a woman the concept of losing ones hair was something I’d never even considered and until it happened to me, I’d never even heard the word Alopecia.

Frightened, unsure and a little in denial, I  began a journey into strategically placed hats and headwear, bandanas, scarves and clip on pieces to maintain the illusion of a ‘normal’ head of hair. Soon the scarves no longer covered and the clip-ons had little to clip to. Hats and caps became my go to look with what hair I had tucked underneath or sticking out in skinny pigtails on either side. Interestingly no one really commented, I’m certain they noticed, but were too polite to ask, and truthfully if they had, I’m not certain I was ready to share.

It was the summer of 2006 that I finally called upon my stylist and friend, and requested a trip to the ‘wig’ store to pick something to cover my failing tresses. Temporarily, of course, as I still believed that my hair would rebound any day. My first piece was inexpensive as far as wigs go (and my second and 3rd…) as the denial ran deep that this could be anything permanent. It seemed silly to invest in something that was sure to be a short-term thing. I chose auburn curls as I’d always been a blond and a playful change seemed appropriate. The process was kind of fun I kept telling myself, like playing dress up. I refused to acknowledge the pain I felt inside.  I  felt like an outsider looking in, as I chose the hair I would wear, and listened as my friend instructed on how to wash and style it on a ‘head’ that was not my own.

The small amount of hair I still had continued to fall until finally I could bear it no more. The sight of my scalp and the sparse strands that were left, the tears I choked back as I viewed my patchy head in the mirror morning and eve causing me more pain than the thought of nothingness. An evening of tears and a decision made, the next day I called upon my friend, filled with strength and determination and asked that she come and shave my head. No hair must be better than this. She showed up with clippers and we said goodbye to what was left of my golden locks. I sat raw and exposed as the day I was born with nowhere to hide but no tears fell that day, I was ready.

I stepped forth with confidence, the next day arising to a beautiful sunshiny Vancouver day, I pulled on my workout gear and headed out for a run. Ready to expose my shiny, (and pale) scalp to the world. I felt strong as I ran my usual route by the water, lighter somehow, feeling free of the masks. This is me!  I faltered once, as I encountered a friend, his fear and concern visible as he questioned the loss of my flowing hair, apparently the caps had hidden it well.  I recovered my ground and let the warmth of the sun propel me forward…

My confidence grew and bathing a breeze! I became quite adept with a razor, maintaining the fuzzy patches that regrew upon my head. I was still quick to cover up for clients and old friends, a little unsure of how to really ‘Rock the Bald’ and consciously avoiding the questioning looks.  The ruse of ball caps and my own hair no longer an option, I began to play with other hair pieces and frequented the wig stores in search of something that felt like me. I played with long and short, platinum blonde, red, a dark ‘Posh Spice’ looking number and many in-between. I kept things consistent with work, but played with different looks in my free time, trying to see the journey as a playful experience and continuing to tell myself it was only hair…

As months rolled into years it became clear that my hair was not to regrow, in fact I proceeded to lose ALL of my hair from eyebrows to lashes and everything in between, challenging my make-up skills with false lashes and the perfect painted on brows. I quickly grew tired of hearing how lucky I was to have a nice shaped head and a beautiful face. As if that somehow made up for the fact that I was bald. I know they were trying to be nice but honestly it didn’t’ help. I’d feel the pain and anger bubbling within, seeking acknowledgement…Fortunately, perspective was never far away and the trials and tribulations I saw others face, made my struggles seem tiny in comparison.

The daily discomfort of cheap wigs finally prompting me to up the price point and invest in something of better quality for my head. If this was my fate, I owed it to myself to be comfortable. My friend had sourced out a well made piece that was still reasonably priced as far as wigs go. It was a good colour and reminded me a little of my old hair. We fixed it up with a personalized cut and a little colour and my new/old look was born. I purchased a second so that one could be washed and styled while the other was worn.

Workouts and sports were played in bandanas, colour coded to match the day’s outfit, of course! A few knew of my story, others likely suspected but were too kind to inquire. I shared to those I thought should know, but the moment of vulnerability reserved for those I trusted. I’d be lying if I said it didn’t have its share of hurts along the way.  I recall many a day on the volleyball courts, trying to tune out the comments of passers-by as I dove around the sand in my bikini and matching bandana, no one brave enough to ask the questions but happy to speculate about the ‘C’ word, unaware of how their voices travel. Daggers in the heart, yet once more I’d remind myself, it was only hair…

As a single person, dating became an even more interesting experience and something I grew to dread. The often superficiality of society making for a conversation that wasn’t easy and although I was otherwise healthy, I could feel the unasked questions as I shared my secret. The inability or lack of desire of another to deal with ‘less than normal’ made clear by the halting of communication afterwards…There were others of course, that would see beyond, see me for me and chose to explore the possibilities…but few asked real questions, although I was open, hopeful even, that they would choose to know more. Wigs were just plain easier most of the time. For everyone.

Did I ever seek answers you ask? You bet. Research. Doctors. My GP saying ‘Autoimmune response. Stress perhaps. We don’t know why.’ My health otherwise good, just a body choosing not to grow hair. Shortly after I’d lost it all, my Doctor suggested I see a local ‘hair specialist’ I willingly said yes, keeping the hope alive that I may regrow more than just the patchy peach fuzz that sometimes donned my scalp. I remember the day well, anxiously waiting the man who may help me to be me again. He walked in with his team of  students to examine my health forms and scalp. He proceeded to recommend cortisone injections throughout my scalp that ‘hopefully’ would stimulate the follicle to grow. When prompted if I had questions, I said yes, Why? If I am otherwise healthy, why won’t my body naturally grow hair? Is there something else happening and shouldn’t we find out what before injecting me with steroids? He kind of shrugged his shoulders, glanced at my blood work, said he didn’t know and encouraged me to book for injections the following week. I told him I’d think about it. I left the office knowing I wouldn’t be back. I returned to my car and cried. The hope for answers and the possible return of my golden locks shattered. Finally acceptance and acknowledgement that I would likely not have hair again and that was ok. The challenges I watched others face over the years left me grateful that mine was only aesthetic, easily disguised if I so desired.

December of 2009 things declined for me health wise. I suffered a number of stressful emotional events in quick succession, and my body rebelled. It responded with varying levels of inflammation. I was forced to rest, and worked as much as I could but as little as possible. The remainder of my schedule balanced with rest and Dr visits to try to sort out the underlying cause. No answers on paper, yet visibly unwell, I searched for relief holistically, as the Western system was unable to provide me with more than a prescription for a cause they didn’t know. Massage, Homeopathy, Chinese herbs, Allergists and even psychology. Was it all in my head I wondered?

Relief came slowly, with regular acupuncture and chiropractic seeming to give me the best results and by the fall of 2010 I had begun to heal, regain strength and feel a little more like myself. After the trials of the last year, I was grateful to be feeling better but greedy for more.  Inflammation at bay and the re-emergence of a few sprouts of hair on my scalp had me considering going back to the ‘hair guy’ to see what could be done for my Alopecia.  I wanted my hair!! Conversations with my chiropractor and Acupuncturist brought forth a few other options before going the injection route, and we decided on once weekly cold laser treatments to see what could be done.

December 2010 had me with the most significant, albeit patchy, growth I’d had in years and it carried forth into 2011. Eyelashes and brows began to emerge and March marked the first haircut I’d had in over 5 years! On March 9, 2011 I stopped wearing wigs. For good. I still had hair to fill in and returned to strategically placed headbands , but the curls poking out were mine once more!! A few short months later, I had enough growth to leave the headbands behind and am happy to report my hair continues to grow. We stopped the laser treatments late spring and have left my body to do what it miraculously does. To heal. To grow.

In hindsight I can only best describe it as my own personal Phoenix process. 5 years of no hair,  10 + months of burning from the inside out, and rebirth in 2011! I am grateful to a talented team of practitioners that guided me along the way and the continued support of family and friends.

I am still met with puzzled expressions, but for a different reason. Everyone wants to know what I did, what changed. Was it the laser? Chiropractic? Acupuncture? Nutrition? Rest? Desire? or a combination of all of the above? I don’t know that we’ll ever really know why my hair has regrown, I do believe something shifted the day I chose to want something different. I wanted my hair and I went after it. The rest all seemed to fall into place…

In health, wellness and hair,

Dayna

Links of mention:

www.canaaf.org Alopecia awareness

www.evolvevitality.com  Dr. Shamira Rahim (chiropractor),  Patricia Petersen (R.Ac) women of wisdom and healing,

www.evaandcowigs.com – these ladies helped me maintain my ‘do’s', a selection of wigs to purchase, plus washing and styling

www.anxietyandstresshelp.com James Stabler – he helped confirm my sanity!

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New York City

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The land of hopes, dreams and my first mobile post with the WP app. As it turns out, also the land of unplanned adventures! When in the faire city, I recommend paying close attention to the stops if you choose to write on the subway (and turn off your headphones so you can hear the announcements) My ‘quick’ time optimizing post had me sailing right by my 4th St destination, it was only when I saw daylight as I crossed the bridge to Brooklyn that I realized I’d gone a few too far! Oops! Fortunately it was an easy turn around and I had a patient lunch date! Lesson learned…

Lucky for me, the big apple is also the the location for my next continuing ed course, hence the reason for my subway story. I’m excited to be here for the Metagenics Firstline Therapy seminar. This will be the foundation for our upcoming 12 week Transformation program with TLI partner naturopathic physician Dr Melanie DesChâtelets It will make me better qualified to handle those of you with metabolic syndrome, (ie. heart disease, diabetes, pre diabetes etc) and help me, help you to be the healthiest you can be!

Look for more details in the coming weeks!

In health and wellness from NYC!
Dayna

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bangOsnow

Exercises to get you ready for the Pow Pow!

If you haven’t already begun your ski conditioning, it’s time to get on it! The season is fast approaching with November typically bringing lots of rain =  big POW POW on the hills! As part of my sacrifice to the snow gods I’ve compiled a list of my favorite ski specific exercises to help get you ready for the steep and deep. This also marks my first attempt at shooting (and editing) my own video. A little rough around the edges but a good start, look for more routines to come!

A well rounded ski program will incorporate core and leg strength as well as cardiovascular, balance, and flexibility. This workout is designed in typical bangOstyle using very little equipment and leaving you few reasons not to be ski ready! You’ll need a piece of tubing and a couple of dumbbells,  light to medium weights will suffice, as your muscles will BURN!  Also, please note these are more advanced exercises for those of you that already have a strong conditioning base. They and meant to challenge your body in preparation for the unpredictability of mountain terrain. If you are new to training contact me for variations and progressions.

Begin with a 5-10 minute warm up and range of motion stretches. Workout should be done in a circuit format, one exercise after the next for 30-45 second intervals and no rest until you have completed 1 round. Take a 1 minute break in between and repeat 1-2 times, and always follow the rule of FORM FIRST over max repetitions. The routine should take you no more than 45 minutes to complete 3 rounds. End your workout with stretches, paying special attention to lower extremities including the hips, quads, hamstrings and calves. This should be done 2-3 times a week with additional cardiovascular conditioning (longer slower) in between for best results to a maximum of 5 days a week leading up to ski season. Click here to watch video

In health and wellness,

Dayna

The information provided on this web site is for informational purposes and is not intended to replace the advice, diagnosis, or treatment recommendations of a doctor. bangObody disclaims any liability for the decisions you make based on this information. Before beginning any exercise program, consult with your healthcare professional to design an appropriate exercise prescription based on your bodies specific needs.
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30 Minutes or Less

Life is busy.  As a trainer I end up working most evenings during the week, which means by the time I get home not only am I hungry but also ready to relax.  Add a growing teenage boy (read: bottomless pit) into the mix also waiting to be fed  and the idea of a labour intensive dinner is VERY unappealing. Over the years I have come up with a number of quick, easy AND healthy meals that abide by my midweek rule of  ’30 minutes or less’. Although I do occasionally open a box of Annie’s Mac and Cheese or opt for Sushi take out, for the most part my preference is to cook. Clean and efficient is key for the waistline and sanity.

The following recipe came about on an evening that I hadn’t preplanned dinner and had to throw something together with what I had on hand. It turned out so yummy it’s now in the regular rotation of midweek meals.

 

Turkey and Spinach Scramble

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 pound lean ground turkey (or chicken)
  • 1/2 onion chopped
  • 2-3 cloves garlic (minced)
  • 1 can diced tomatoes (28 oz)
  • 1 small container baby spinach (454grams)
  • 1/2 cup chicken broth (optional, more or less depending on taste)
  • Dried Basil, Oregano, Parsley, ground pepper
  • 1 can white kidney beans (optional)
  • Feta cheese (optional)
  • Brown Rice (optional, I make a large pot of rice on the weekend, and reheat for midweek meals)

Instructions

  1. Heat olive oil in medium saucepan (I use a nonstick skillet, medium heat) Scramble fry turkey, onions and garlic, once browned add tomatoes, broth, beans and seasonings and mix well. Simmer over low heat 10 minutes, then add spinach, pressing into sauce to combine. Simmer until spinach is cooked (2-3 mins) Serve in bowls over brown rice (if using) Sprinkle with a little crumbled feta cheese (a tsp is enough for flavor without blowing the calorie bank) Enjoy!
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In Health and Wellness,

Dayna

 

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