Wordless Wednesday - February 27, 2013

HAPPY WEDNESDAY EVERYONE!

My Total Body Fun (not really fun) Day

Today is your lucky day. I do not normally share my workouts but because I am feeling that lovely burn, which I want to share with you all, I decided "Let us all feel the burn TOGETHER."

Here is my routine:

• Sumo squat to dumbbell (DB) to hammer curl to shoulder press
• Plank to DB rows
• T-Push-ups
• DB squat and chop
• Pull ups

20 reps each x 3-4 sets. Rest for 45 sec-1 min in between sets.


THEN I MOVE ONTO ANOTHER CIRCUIT...

• TRX Inverted rows
• Kettlebell swings
• TRX mountain climbers
• DB Clean & press
• Step-ups to overhead press

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.


THEN ANOTHER CIRCUIT...

• Explosive push-ups on incline
• Squat rows with exercise band
• Squat with kettlebell raise (at 45 degree to ceiling)
• Skiers or backwards lunges with jump
• Dips on bench

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.

AND JUST ONE MORE FOR THAT EXTRA BURN...

• Chest press with step out on exercise band
• Squatting lat pull downs with band
• Bosu Bulgarian lunges
• Oblique twists with band
• TRX bicep curls

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.


TRY IT! It sure is not fun when you are doing it but BOY do you feel a sense of accomplish after you are do me it.

Questions about any of the exercises and how to step them up for yourself, message me. I would be so glad to help.

Happy sweating EVERYONE!

Wordless Wednesday - February 20, 2013

High Protein Peanut Butter Power Balls with AG

So I was experimenting in the kitchen again with my Advanced Genetics protein powder and came up with this recipe all on my own...just hopping that it would turn out well AND to my great surprise it did.

Ingredients:

1 cup of Natural Peanut Butter
1 cup of Rolled Oats
1 scoop of Advanced Genetics Iso-Phase Chocolate Protein Powder
Extra virgin olive oil/Pam EVOO

Directions:

1. In a large bowl, combine all ingredients together with a spoon or your hands (which is WAY more fun than the spoon).

2. Pre-heat oven to 350 degrees Fahrenheit and wait until temperature is reached.

3. Place foil on baking tray. Spray foil with extra virgin olive oil or brush foil with EVOO.

4. Make tightly compact balls (about an inch in diameter) and place on baking tray, spacing the balls about an inch or two from the next ball.

5. Place tray into the already-preheated oven (middle rack) and bake for 15-20 minutes (temperature times depend on the oven).

6. Take the finished product out and let cool for 10-15 minutes.

7. ENJOY this clean/healthy snack with a cool glass of slim milk or soy milk, as these High Protein balls taste best with refreshing drink.

I hope you all enjoyed this TASTY post.  Thanks for stopping by today!!!

Question:  What is your favourite clean snack?

Review: Vita Tanz Spray On Tan (Organic Spray)

When my good friend and lovely sponsor Because You're Fabulous told me about the new ORGANIC spray tan line she was going to get, I was immediately SOLD!  No more harsh chemicals seeping into my skin.  YIPPEE!  Now tell me, WHO DOESN'T WANT THAT?!?

I received a small sample package in the mail to test out.  The sample package came with the Vita Tanz sample bottle and a puff (to apply the solution).

Application:

Before Vita Tanz Organic Spray Tan

I decided to test the Vita Tanz on my shoulder/arm area.

I didn't use gloves but I do recommend it.  Get a towel to set down in the area you are applying the tan (as it did get a little messy LOL).  I just finished showering/exfoliating/lightly moisturizing my body.  For the best results, I recommend you do the same.  The initial scent was actually surprising.  It smelled GOOD for once as compared to other self-tanners.  A+ in my books!

I tried two approaches to applying the spray tan.

Firstly, I sprayed by sections, which seemed to work best.  You don't want to spray your entire arm, only to be left with streaks.  Not pretty!  Use the puff supplied to make circular motions gently into your skin.

Secondly, I tried spraying the puff.  I found this to be best when applying to my elbow joints (knee joints/ankle joints for those of you who are applying to their legs).  After a few spritz, use the puff supplied to make circular motions gently into your skin.  You do not want to press the solution in too hard, which could ruin your even complexion.

Finish off by once again spraying into sections until the entire area is complete.  I, myself, waited for 5-10 minutes until dry to apply another coat (since I wanted the tan to come in a little darker).  I waited 24 hours (as stated on website) for the colour to fully develop, as well as not showering for 6-8 hours after applying.  

End Result:  

After Vita Tanz (two coats)

I loved the colour.  I felt like I just came from a topical vacation.  I even got compliments at my local gym ("Did you just get back from vacation?" said one woman).

My skin normally has a yellow tone to it.  With the Vita Tanz, I achieved a brownish tone to my skin.  I was very pleased.

After the inital 24 hour wait time, there was a hint of that "tanning smell" (due to change in my PH with my workout aka sweat) but showering will easily take care of that.  The spray tan lasted for about 5-7 days (as I shower regularly after the gym).  

The entire process wasn't grueling.  It was very easy.  It did not take long either.  I do suggest if applying to entire body to get the help of a friend to do your back or those hard to reach places.  

Overall, I am happy with this product.  If you want a spray tan that is healthy for your body, this is your new baby.  I will most certainly be using this product again in the future.

Visit http://www.becauseyourefabulous.com to try it for yourself or to try other organic skin care/beauty products.  You won't be sorry.   

Thanks for Reading!  

Question:  What self-tanners do you use?  Any good?  

What's In My Gym Bag?

Yes, I am aware this post is somewhat of a fluff piece but I THINK "who cares?!?" :D

I did a Youtube video review a few months back for my FitMark backpack courtesy of my amaze-balls sponsor Muscles By Meyers in Winnipeg, Manitoba, Canada (located at 483 William Avenue, 204-943-1466). I showed you some of the contents inside the bag, but TODAY you get a better glimpse inside.

So without future ado,

As you can see, the text on the image is WAY too blurry.  Don't worry, I have written everything below.

Top Left: 

My padlock: You can never be too careful at the gym.  There are some people who don't even lock their lockers and then get upset when someone steals from them.  CMON!

My Member Card:  Even though I enjoy "at-home" workouts, I always need to have a gym membership.

Lip gloss/balm:  My lips always need a little moisture when I am at the gym, especially when I do cardio.  You'll always find some in my pockets.

Hair Ties:  You can NEVER have too many of these in your gym bag.  There have been the occasional time when tying my hair the darn tie snapped on me.  Not cool man...not cool.  

Top Right:

Jump Rope:  Just in case there are no cardio pieces available, I always carry this as a backup in my bag.  It's a great way to change up your cardio routine.    

iPod:  Love jamming to some great dance, dub-step, hip hop and the random slow jam when I workout.  When this baby dies on me, my workout does not feel the same. 

Headband(s):  Bangs...even the side swipe ones get in your face.  This is your solution my friends.  

Public Myth wrist band:  I use my shirt I am wearing at the gym to wipe down my sweaty face, but this is a WAY better option.  Check out Public Myth for GREAT gym gear!

Deodorant: No one likes a stinky gym-goer...NO ONE!

Wallet: This is an obvious one.

Measuring Tape: So I can measure my MASSIVE legs....just to make sure what I am doing at the gym is making them slim down :S

Notebook: I keep track of all my exercises in this baby.  It is pretty ol' school to write everything down but I enjoy it.  

Bottom Left:

Advanced Genetics GP3: It's the best creatine, glutamine and BCAA combination on the market.  Hands DOWN!  To get the genetic advantage, check out more of what AG has to offer at their website.

Muscles By Meyers gear:  It doesn't matter where I live, I always make sure I do my very best to help support this great Winnipeg supplement/sports nutrition business.  It definitely helps that this shirt is pink!  Ya, I am a girly girl at heart!  Great service.  Great Prices.  Knowledgeable Staff!  

Water Jug:  I am doing my best to drink at least 4L a day.  It is one of my goals for this year.  DRINK MORE WATER!

AG Water Bottle:  I always carry it with me on the gym floor.  Again, WATER is SO important to fat loss, glowing skin, and darn it...it's just good for you!

Workout Gloves:  To prevent those ugly calluses for happening.  Calluses are NOT attractive.  Nobody wants MAN HANDS lol!

Because You're Fabulous Makeup Kit:  After my workout, I usually like to refresh my face with my organic, all-natural, and vegan BYF makeup.  This stuff is just fantastic.  No harsh chemicals seeping into my skin.  You can even eat it, BUT I recommend you don't LOL.

Lululemon Bag:  This little bag has all my other AG supplements inside smaller containers, just to save a little bit of space.

Bottom Right:

AG Hat:   I like to call the hats I wear "SHIELDS".  They shield my eyes away from all distractions and the many gym creepers.

Digital Camera:  I bring my camera with me to take some snap shots myself (progression pics or my weekly Public Myth/AG pictures).  Always good to have one around.  

Vibram FiveFingers:  LOVE these shoes.  I still get asked about them to this day :D

Pill Box:  I carry my supps and daily vitamins everywhere I go.  I got this pill box at Superstore, but I've seen other pill boxes at dollar stores.    

THAT'S IT!  

It does change every couple of months depending on my goals but most of these are the basics.  I hope you enjoyed this blog post.  Stay tuned for next time as I review an organic tanning spray.  It's going be a goodie!

Question: What interesting things do YOU carry in your gym bag?  

Gym Review: FlexFX Fitness Centre (Leduc, AB)

Kim strikes again! Gym hopping is the name of the game :)

The other week, Sam and I did a drop in at FlexFX Fitness Centre in Leduc, AB. Since we were in the area, we thought why not give this gym a go. Drop in here was a reasonable $10.

The gym is 24 hours (card access to members), which is a great feature to have for those late night workouts or early morning cardio sessions.

Staff was quite welcoming and showed Sam and I around.

The change room was my first stop. Equipped with (I believe) three bathroom stalls as soon as you walk in, 4-5 curtained showers and a fairly small-sized locker area (good thing I brought my padlock-not coin operated). The change room design seemed a bit odd. It felt like a maze LOL. I didn't find the locker area at first because it was all the way in the back...past the showers (weird). The change room seemed a little dated too (circa mid 90s construction).

The gym has two jam packed floors with cardio pieces, free weights, heavy duty commercial grade equipment, as well as showers, a tanning bed and a photo studio (ya, go figure on that one...haha).

My first impression of FlexFX was grungy, like something you would see out of a Ronnie Coleman or Branch Warren training video. Well, first impressions ARE everything, right? With closer inspection, my first impression WAS right. Some of the equipment was not in the best condition. There were worn down benches, broken mirrors, range of motion on certain machines was not correct, and there were cables that would not recoil properly. It was a good thing I was only doing my core that day. Sam did not have such luck. It was his leg day and the equipment they had did not satisfy him one bit.  There was however some pieces large gym chains do not carry - a PLUS in their book.

Picture c/o FlexFX Fitness Centre

My workout was just okay. I was able to utilize some of the equipment with minor tweaks due to the state of some of the pieces. The cardio pieces (treadmills and bikes) were older but seemed to be still in working condition.

Overall, I would rate this gym as "okay". But who would want just a mediocre workout? NOT ME! It may be up to the standards of some but I could see fitness levels of an intermediate/advanced user yearning for more.

Would I come back for another drop-in? Yah probably one day I'll go back. Maybe to do a hardcore workout photo shoot/video. Who knows :D

Wordless Wednesday - January 30, 2013

There is something so special about the beginning of the day. There is so much promise for what is to come. Make it count and ALWAYS stay positive! Happy hump day everyone! Thanks for stopping by!

Chocolate Protein Oatmeal Cookie Recipe with Advanced Genetics

Hey Friends!!!  The other week, I had made some clean cookies c/o my fellow Fitfluential friend "Blogilates" and they tasted amazing.  I wanted to add a bit more substance to these very clean cookies.  Alas, here is my version of these guilt-free cookies.  

Ingredients:
2 Cups of Rolled Oats
2 Medium/Large Bananas
1-2 TBSP of All-Natural Peanut Butter
1-2 TBSP of Unsweetened Coconut
1 scoop of Advanced Genetics Iso-Phase Chocolate Protein Powder











Directions:
1. In a large bowl, combine all ingredients together.
    

2. Mix the ingredients with your hands, as it is easier than using a spoon (plus it is fun too!)  
3. Set oven temperature to 350 degree Fahrenheit. 
4. Spray a large baking tray with Pam very lightly  
5. Make tightly compact balls (about an inch in diameter) and press down with palm on baking tray to make a flat circle (like a cookie of course).
6.  Place cookies in the pre-heated oven (middle rack) for 15-20 minutes.

7.  Take finish product out to cool for 5-10 minutes. 
8.  ENJOY!   

Kid approved! - Niece Cory eating away these clean cookies.  

   

IMO: Plain Jane Clean Foods vs. Food Randomness

I was having a conversation with my Fiancé Sam (oh man it is still so weird to say that haha) about if we weren't competing would we be eating the same way or not.

At first, my response was "Oh Sam, I would love to eat all the foods I wouldn't normally eat...like pizza, perogies, fish filet sandwiches, Cookies and Cream Chocolate Drops, red velvet cupcakes, leche flan (a traditional Filipino flan) and ice cream/gelato/frozen yogurt (all my fav flavours). Even eating somewhat healthy food items...I think I would could live with that."

Then I started to think of what usually occurred after....

"But then again...with junk food, I hate feeling so bloated and adding on the unnecessary weight.  I hate getting the tummy ache, the headaches, the fat ankles and being glued to the toilet immediately after. I hate the food coma. I hate waking up sleepy, so tired and unproductive for the first part of the day."

"Another thing is when there are so many options (healthy or not), it makes it more difficult to choose what to eat. You end up buying WAY too many ingredients that will most likely expire if you don't use it all. It ultimately makes our groceries bills higher. Wasting both time and money."

Conclusion: Sticking to eating the same meals consistently throughout the day works best for me. It makes life easier to manage. Makes my life easier for meal prepping. There is no thinking involved. However, I would like the occasional treat meal (just one meal...not CHEAT DAY)...to keep me sane of course.

I am just happy with the way I live right now. Knowing that I will continue my life journey with my partner makes the process much more enjoyable.

And they lived happily, healthy-ly after :D

Question: Which would you prefer - eating the same clean foods consistently or playing the random game of food chance?

In Transition: Goodbye Winnipeg and Hello Alberta!

It is one thing to SAY you are going to do something. It is another thing to actually SIT DOWN AND DO IT! Today is that day!

In the midst of all the craziness that is my life, I FINALLY have the time to sit down and write what has been going on for the past couple of months. So let's see:

1) In October, I decided to move from Winnipeg to be with my boyfriend out in Edmonton.
2) Had to let go of my great apartment in Osborne Village. Oh the hours of cleaning spent on making it spick and span for the new tenants.
3) Moved my stuff from the apartment to my parents house temporarily in transition before moving to AB. Living with the parents was definitely an adjustment.
4) I had the most wonderful time with all my dearest friends and amazing personal training clients leading up to my departure. Thanks for all the memories!
5) All my wonderful and amazing sponsors (even the ones based in Winnipeg) are continuing my sponsorship. I am so blessed. Thank you for your continued support.
6) On Christmas Day, Sam proposed to me and I said "YES!"
7) Unfortunately, the ring was WAY too big. I ended up wearing it on a different finger LOL
8) On Boxing Day, we packed up all my things in the rental car and took off to Alberta.
9) Moved in all my stuff, which took two or three days to get organized to my liking. (YUP, I have a lot of stuff).
10) Celebrated my birthday on the 17th of January and it was an amazing one at that because I got a job at Snap Fitness. What a great present! HAPPY BIRTHDAY TO ME!
11) Nutrition is right on cue. Eating clean foods for fuel.
12) Workouts are a bit different than what they have been in the past with more cardio on growth season training than ever before (I usually do none).

And that's what has been my life for the past couple of months. Now you see why I haven't been up to date with my blogs and social media. It was a frickin' mad house!

I do have to say I miss everyone back home oh so much. To all of my wonderful friends and loving family, don't worry...we will keep in touch...Promise! Being out here with no friends is a BIG change for me. I normally surround myself with my loved ones. I now have to start from scratch, which I know won't be hard to do...Err I hope.

The one positive of having no close friends out here is being in isolation. It allows me to concentrate on my goals without distractions. The past few weeks out here have shown amazing results in my body composition. Focus is darting start ahead. In fact, I don't believe there was ever a time where my focus was even close to how it is right now. I am just loving it.

So, with all that being said, I am liking it out here. It is definitely a HUGE change from Winnipeg but a change I am going to embrace.

Alberta say a BIG HELLO TO MISS KIMMY HO!

"If we don't change, we don't grow. If we don't grow, we are not really living." - Gail Sheehy

Changes...That's Just The Way It Is.

Changes...Oh let me count the ways:

1) The boyfriend is now two provinces over and I miss him dearly.
2) Our amazing downtown/village apartment is up for lease. So sad to let it go and stressing about moving/packing/cleaning.
3) Living close to the U of M tacks on a good 20-30 minutes to get to my clients at the YMCA Downtown (used to take me 5-10 minutes).
4) Sam and I are in the talks of "serious stuff" for potentially next year that affects both our future (I'm sure you can guess).
5) Emotions are high. My mind is going a mile a minute.
6) Physical changes are occurring while I am in my "growth season".
7) My grandma is going through chemotherapy, which seems to be working but we are still a bit cautious.

And the list goes on and on.

It's hard to say what my future has planned for me because changes happen all the time. One thing I am now uncertain about is competing at the 2013 World Qualifiers. It is up in the air. It's all dependant on how my training is going and if I think I will be ready by then. If it doesn't work out, the 2013 Nationals in August is still on my priority list. Ah c'est la vie.

Even though there are tons of things happening right now (things that are foreign to me), change is a good thing. Change keeps things interesting and BOY...my life is really interesting.

This also applies to training your body. Like I always tell my personal training clients "If you do not change/challenge yourself, nothing will change." It could be as simple as changing the way you train your body or perhaps changing your mentality on certain aspects in your life. Whatever it may be, stay strong and positive. Be that change you want to see in yourself. Believe in yourself because anything is possible if you really want it.

My changes may not be all physical but I know I'm in for one heck of a ride for the rest of 2012/2013...AND I'm taking you all with me.

Have a wonderful day everyone!

-Kim-