Monday, February 27, 2012

Registration Info for Yoga - Start Date is Tues, March 20

Most people we come across in everyday life are struggling with stress management. When your mind races, constantly thinking of tasks to be done it leads to the release of stress hormones which cause weight gain. More than ever, calming the mind needs to become part of your arsenal to become lean and healthy.

Why not consider Yoga? Think of the benefits - deep breathing, pulling O2 into the body, flexibility, blood flow, injury prevention, better frame of mind.....the list goes on.

Our Yoga classes are designed to help you accomplish all of the above in a cost effective manner and a positive environment....

Start Date: March 20 for 8 Weeks
Day: Tuesdays
Time: 7 to 8pm
Location: Clarington Wellness Path in Bowmanville
Cost: $84.75 taxes incl.

Contact me at for details or to register. Room is available for 8-10 participants. Spots are filling quick so please contact me ASAP if interested. Thank you.

Wednesday, February 15, 2012

Boot Camp Clients - In Home Routine

Just a reminder that there is no Bowmanville Boot Camp on Feb 20 and 22nd. I would recommend that everybody stay active through this week to keep your momentum and conditioning going. Congrats to everyone for all the hard work. Great to hear all the stories of results that are happening.

Here is a quick and simple in home training program.....

Warm Up - 5 mins light walking. Gradually increase intensity.

Dynamic Warm Up - 12 to 15 reps of the following;

- squats
- pendulums
- trunk twists
- waiter's bow
- calf raise
- large arm circles

Tabatas (20 second high intensity intervals followed by 10 seconds rest for 8 rounds. Total is 4 minutes) Pick one of the following bodyweight exercises to perform;

- jumping jacks
- fast squats
- mountain climbers

Main Workout - alternating bodyweight exercise with cardiovascular exercise

25 squats
45 seconds running in place

20 push ups
45 seconds air boxing

15 burpees
45 seconds side to side shuffles

20 One leg bridges per leg on heel
45 seconds running in place

20 close grip push ups
30 seconds jumping jacks

25 bent rows (use a small dumbbells or soup cans)
45 seconds side shuffles

1 minute planking

Rest 90 seconds and repeat for a total of 3 circuits. Adjust intensity based on conditioning level.

Monday, February 13, 2012

Spicy Oatmeal Crusted Chicken Fingers - Another Fast Weekday Recipe

This is another quick meal that can be made during the week when you are short on time. It provides quality protein and fiber as well as a savoury flavor to help satisfy cravings. Serve with a side of fresh greens to boost the nutrient content of this meal...


- 3 chicken breasts (flatten with a meat mallet and cut into strips)
- 1 cup oatmeal (run through a coffee grinder until finely ground)
- 1 egg beaten

Spices - 1/2 teaspoon of cumin, paprika, chili powder, thyme plus a pinch of sea salt and pepper. You can adjust the spices to taste.

1) Preheat oven to 450 degrees

2) Mix spices into ground oatmeal

3) Coat chicken strips with egg and cover with the oatmeal/spice mixture

4) Place strips on a cooking sheet and cook 15-20 minutes until chicken is tender and coating is crispy