Cauliflower rice

Love rice but don't love the unnecessary carbohydrates?

Prep time: 10 minutes

Cauliflower riceCook time: 5 - 10 minutes

1 Head Cauliflower
2 tbls butter
pinch of salt and pepper

1- Cut into small bite sizes pieces.
2- Place into a pot of boiling water.
3- Cook until you can gently insert a fork, but firm.
4- Drain water.
5- Use a potato masher to break up cauliflower.
6- Add butter, salt and pepper to taste.

No gym over the holidays...what to do?

Sticking to a fitness routine "this-time-of-year" can be challenging. 

Here are a few simple, yet challenging workouts that require little to no equipment and limited space.

Set 1: 50 reps of each movement then 90 seconds rest
Set 2: 40 reps of each movement then 75 seconds rest
Set 3: 30 reps of each movement then 60 seconds rest
Set 4: 20 reps of each movement then 45 seconds rest
Set 5: 10 reps of each movement then done
  • Lunges
  • Push ups
  • Sit-ups
  • Skip rope revolutions

5 rounds for time
  • 50 air squats
  • 100 skip rope

21 reps of each followed by,
15 reps of each followed by,
9 reps of each
  • Thrusters (use broom or ski poles or x mas tree)
  • Push ups
"twelve days of xmas"
  1. Bear crawl (10 yards)
  2. Push ups
  3. Sit-ups
  4. Burpees
  5. Jumping jacks
  6. Walking lunges
  7. Air squats
  8. Flutter kicks
  9. Thrusters (use broom or ski poles or back pack)
  10. Mountain climbers
  11. SDHP (use broom or ski poles or back pack)
  12. Double under's
 ***the workout is performed like the song.
First set is 1 bear crawl,
second set is 2 push ups and 1 bear crawl,
third set is 3 sit-ups and 2 push ups and 1 bear crawl...and so on until all 12 sets are completed.

Enjoy the holidays, and have some fun.

Time to forecast our success

It's that time of year again!
That time of reflection and making resolutions.  Now, I'm not a big believer that one month or one day makes any real change, especially at midnight with a few drinks under the belt (see last years resolution).  Did you quit smoking for good, stop drinking permanently or commit to a fitness program?   

We are in a constant state of change and with enough planning, accountability, encouragement and knowledge we live in a constant state of positive growth.

To create positive growth we need to set specific, measurable goals that are attainable.  Weather our goals are fitness related, family related, or financially driven they all make up who we are and where we go.  The goals we create will determine daily decisions and keep us moving towards positive change.

Always keep moving towards positive growth.


Fall is your roots


Most root vegetables are high in complex carbohydrates, which give you energy and the ability to function properly. They are also high in fiber and phytonutrients.  Additionally, they are generally high in vitamin C, beta-carotene, and contain essential minerals such as potassium, phosphorous, magnesium and small amounts of iron. 


Health Benefits

There are many health benefits to eating root vegetables. They will not only improve your physical well being, but improve your mental health as well. This is due to their high amounts of antioxidants which help to remove harmful free radicals and toxins from the body.

carrots, sweet potatoes, and turnips contain:
  • vitamin C
  • beta-carotene
  • prevent high blood pressure, heart disease and stroke.

Onions and garlic are very good for the heart:
  • prevent blood from clotting
  • help to lower cholesterol and blood pressure
  • help to prevent heart disease and stroke
  • build up your immune system

Another great health benefit of eating root vegetables is that they can help you to lose unwanted weight. The high amounts of nutrients and soluble fiber will help satisfy your cravings. The fiber helps clean your digestive system and increase your energy levels.

Roots are a simple easy snack!!

Super Spartan Squamish 2012

This past weekend we took on the Super Spartan race in Squamish.  The course was 8 miles of single track trail running that started at the logger sports arena, through the smoke bluffs, to crumpit woods and back again, with the following obstacles:
  • run a flight of stairs, then blow up a balloon
  • climb over a cargo net
  • mud crawl under barbed wire
  • spear throw
  • rope climb
  • various walls to climb over
  • hill run
  • cinder block pull
  • tire flip
  • wall shimmy
The penalty for not completing an obstacle was 25 burpees before continuing the race. YAH BURPEES!!!

Overall, this was another good experience.