New Aiyansh Trip

A note: I will be leaving for New Aiyansh tomorrow and will be returning on Friday, June 29th!

Our Y family is making the trip to New Aiyansh and celebrating healthy families and communities with a Healthy Kids Day event! I am very excited about this trip and event.

As a result, the blog will be vacant for these 4 days. But I`ll be sure to take lots of photo`s to share when I`m back.

Salad a Day Challenge: Day 4

Perfect salad for a summer's eve.

Strawberries, blackberries, slivered almonds, red onion, and goat cheese.

This was absolutely delicious. 

Burn

I thoroughly enjoyed this so I thought I should share.

Interval Sculpt

So I made it to Interval Sculpt yesterday. 10 points for me! (In my imaginary point system, YES!)

It has been hard for me to get motivated lately, so classes are just what I need.  I need someone to tell me what to do and when to do. No choices, because I will always choose sitting/slacking, perhaps even napping, instead of working out. Half of the battle is getting to the Y. Once my body is physically in a class, at the gym, or out on the street for a run, there’s no turning back.  And once I’m there, I love it. I work hard (usually) and feel so great afterwards. I must convince my pre-workout self that it’s worth it!

This is where time traveling would come in handy. If only my sweaty, red faced post work-out self could travel through time and tell my lazy, unmotivated pre-workout self that it’s awesome! And you’ll feel great and have fun, so just go do it… But if I could really time travel I would get my future fat self to come tell my present self to go work out or you’ll end up like me (fat future me). That’ll teach me. And in an alternate future I would be super fit and… No. I’m going to stop there.

Oh dear, I think this time traveling thing is getting out of hand. Sorry for the confusion. I’m even slightly confused about how many “ME’s” there are. Anyways, I’m on the right path to getting back my work out motivation.

Also my salad a day challenge is going great. I'm getting more veggies and feeling great.

Happy Friday Everyone! Here's a recipe for the weekend.

Chocolate Covered Kiwi Pops

Did you know that kiwifruit is low calorie, nutrient dense, and an excellent source of dietary fiber, and antioxidant vitamins C and E? Combined with potent antioxidants from chocolate, this is a recipe with a feel-good factor.

Ingredients

Makes 12 pops

Prep time: 10 min, plus drying time

3 ripe, firm kiwis, peeled and sliced into roughly 1-inch rounds with a paring knife

100g chocolate chunks (I used Lindt extra creamy milk chocolate)

1 teaspoon olive oil, or melted butter

Popsicle sticks, lollipop sticks, or candy sticks

Empty cardboard egg tray, or styrofoam block

Directions

In a small bowl, microwave the chocolate for 30 seconds, then stir. 

Melt for another 30 seconds, stir. Repeat until chocolate is fully melted, smooth and shiny (mine was done in 1 minute). 

Then stir in the olive oil, or melted butter—and mix well.

Meanwhile, insert sticks into the kiwi far enough to hold the fruit without piercing through the other end. 

Dip the kiwi into the melted chocolate, making sure to coat all sides evenly. 

Insert sticks onto egg tray, or styrofoam block, and leave to dry. This will take about 30 minutes, at room temperature. Chill it in the refrigerator for a couple of minutes to speed up the process. 

Salad a Day Challenge: Day 3

Baked Cajun chicken, spinach, baby tomatoes, chives, and cucumbers all dressed in a home-made Orchid lime dressing. (Kinda like a peanut sauce.)

Very tasty and the perfect dinner after a hot summer day. 

I spent the afternoon at Fort. George Park with my after school care kids. It was my first visit and the park was just so wonderful. 

I loved it so much I'm thinking about going back on the weekend for a picnic! (consisting of salad of course).

Salad A Day Challenge: Day 2

Goma-ae and green salad from Wasabi Sushi.

I split the salads with Graham, but I also I accompanied the salads with some miso soup, 2 pieces of salmon nigiri, and half a spicy salmon roll.

Yummy...

Day 2 complete!

Boot Camp and Sunshine

It was surprisingly beautiful yesterday. I think I may even have a slight sun burn. Has summer truly arrived?...

Hmmm, I'm not going to hold my breath.

 

Boot camp was a lot of fun yesterday.

I kinda tricked Graham to coming this week again. I invited our visiting friend from Vancouver to the class, which left Graham no choice but to come as well. My slightly evil plan worked and both of them joined in on the boot camp fun.

I started the class unmotivated (post from minutes before the class), but once I got into the groove of things I started to see the light. I started to remember why I sprint, lunge, and push. It’s all for me, my health, my body, and my mind. I get what I put in, so if I quit it’s me that’s losing.

I have also decided that it is way easier to be motivated when there’s someone yelling at you. Sort of like a personal cheerleader. Thanks Faydra.

I’m still working on finding my motivation mojo. But I think I’m moving in the right direction.

On a happy note my mini goal is going well. Day 1 of 7 salad challenge completed.

Cycling for Strong Kids

Wow! This story is incredible. Don's Ride Brochure

Don Patterson is embarking on a cross country bike ride on June 25th in support of the YMCA Strong Kids Campaign. What makes this even more incredible is that he plans to complete the his journey in 28 days, which means an average daily ride of more than 250km!

To read about Don's full story, training, and journey updates visit his personal blog at  www.ykids.blog.com

Salad A Day Challenge: Day 1

Nom nom nom nom.

This blackened prawn salad is a entrée at Hummus Brothers. It has beans, corn, feta, and a lime vinaigrette dressing.

Very delicious.

I gobbled this salad down for dinner last night. Day 1 complete.

Tuesday Motivation

Getting motivated has been really hard for me lately.  It isn’t as easy as it was at the beginning. I actually went back to read my old posts about motivation, hoping to get motivated, but instead I’m slightly annoyed. How did I stay so positive? I truly believed the words I had typed, but now I’m not in the mood, or to quote my past self, the “right mental state”.

I suppose it’s normal to have motivational ups and downs. I just wish I could get back into the up.

Lacking a fitness goal, and challenge, I think may be a part of my motivational lull. I have been thinking about different goals and I haven’t decided what I think is best for me. I enjoy racing goals but for the ½ marathon in August, my goal is just to finish. It’s my first after all. And saying that I want to get fitter or healthier means nothing, because how the heck do you measure that?

I need goals.

Scott McWalter’s post about setting meaningful, life changing goals really hit home for me. But I’m still stuck about what goals I want to achieve.

For now I think I’m going to start small.

For this week my goal will be to eat one salad a day. I will post a picture of my salad each day so that I can document my progress. (and because I need you guys to keep me accountable.)

If you have any good salad recipes I would love if you could share!

P.S. Potato salad doesn’t count

Mondays.

First of all, I like trees. And apparently they give good advice too.-->
..Secondly, today is a sleepy day. A two cups of coffee kinda day. 


This weekend was very busy. We had two of our friends from Vancouver come visit us and stay the weekend. We played squash, hiked, ate (a lot), and had fun catching up. 


On Sunday I helped out at the Y's Fathers Day Event and I got to meet a lot of cool families. I rode a plasma car for the first time and that was pretty awesome. (Kids get the best toys). 


The event went smoothly and was a lot of fun. I think it's awesome that the Y and the Parenting Committee are able to hold events like this for the community. Working for the Y makes me happy. Promoting health, fitness, families, and community makes me happy. I like what we do and why we do it. 


It makes me Happy.


I would love to know what your favourite Y event is or why the Y makes you happy. Feel free to use the comment box :)
 

Scott McWalter: Part 2

Now that I am officially a member of the PG Family Y again, this time around I've decided to pass on the undeniably terrific gift of maintaining a healthy, active lifestyle to others in two ways: one, by becoming a volunteer group fitness instructor; and, two, through motivating friends and family to get memberships. Since not everyone's psychologically wired to get up in the morning and go to the gym, it took a bit of work convincing people; however, I'm proud to announce that since establishing this latter goal, I encouraged my parents to acquire Family Y memberships in January, and since then they've lost a collective 27lbs. They've trained exhaustively and now feel better than ever.  

Some people experience a lot of anxiety when starting something new, such as a new exercise program. What they have to realize is that anxiety isn't the enemy; it's just a clear indication to what they need to work on first in their life. It's unrealistic - in fact, probably a little unfair - to sit back and expect the Family Y to do all the hard work for you. You have to earn it for yourself, and the most powerful way to do this is by setting goals. I'll never be able to emphasize how powerful setting meaningful goals can be. It's life-changing! I started setting goals two years ago - daily, weekly, monthly and long-term - and it's absolutely astonishing how quickly it changes your life.

I can honestly say that spanking goals is one of my favourite things in life; in fact, if it weren't for creating and following through with goals, I wouldn't be half way through the YMCA National Certification Course for becoming a certified fitness leader. It's a proven fact that once you write down a goal, you're more than 100% more likely to accomplish (spank) it. I challenge you to test this theory out - you'll be amazed how productivity-enhancing such a simple step  can be, and how quickly you’ll start receiving dividends.

Once I start instructing Cycle Fit this autumn, maybe you'll even make it one of your goals to attend one of my classes. Together, we'll be able to contribute to the Family Y of Prince George's goal of building a healthy community. I look forward to seeing you there :)

Scott A. McWalter, B.Comm.

Email:    mail@scottmcwalter.com

Twitter:  KitsBeachCanuck

www.goalspank.com

Scott McWalter: Part 1

My nameis Scott McWalter and I am a proud member of the Prince George Family Y.

I firmly believe that health is a virtue people most often taken for granted until it'sgone. So, like many other individuals who are fortunate enough to call the great City of Prince George their home, the Family Y continues to play a vitally imperative role in helping me stay active and maintaining a healthy lifestyle. Over the years, as a by-product to the fitness component of being a Family Y member, I've developed enduring relationships with the friendly staff, various fitness instructors and, of course, other members who share the same passion for being part of a fitness facility synonymous with enhancing community spirit. Welcome to the world of the PG Family YMCA. It's a fun world to be in.

Growing up in Prince George, I use to think the PG Family Y was, by far, the best fitness facilityin the City. After graduating from the UNBC Commerce Program in 2008 and spending the past few years living in places like Prince Rupert, Whistler and Vancouver, it's became clearly evident to me that the PG Family Y is one of the best fitness facilities in the province!

The compelling proof presented itself while I was living in Kitsilano, one of the most health-orientated communities in Canada. At this time, I experienced a heightened fascination with physical fitness, but there was always something missing: none of the gyms in the lower mainland, although insanely beautiful and well-kept, had the same sense member camaraderie as the PG Family Y!

In late-2011, I received an offer of admission to UNBC's Master of Business Administration program. Immediately, I was excited about the opportunity to return to my homecity, not only to pursue my MBA, but also because this meant I'd once again get to enjoy being Prince George Family Y member. How good is that?

The Family Y has helped me facilitate the achievement of several past fitness goals. Whether it was participating in a Rep Reebok class to lean down for summer, joining a running group to prepare for the annual Iceman competition or rocking a fusion class that incorporated balance into my varsity soccer training schedule, I could always rely on the Y's group fitness programs and instructors for supplementary guidance and inspiration.

Scott A. McWalter, B.Comm.

Email: mail@scottmcwalter.com

Twitter: KitsBeachCanuck

www.goalspank.com

Sorry for the unkind words

I get soo grumpy when I'm hungry. I apologize in advance to anyone who has the misfortune of running into to me when I'm famished.  Lesson to self: always have an arsenal of healthy snacks.

 .I'm chowing down on a banana at the moment...keeping everyone in the office safe.

Boot Camp and Friends

Yesterday was a Boot Camp party. Graham (fiancé), Laura (co-worker & friend), and Hannah (Laura’s sister and new friend) all came to join in on the boot camp fun. 

We did the usual hills, sprints, and stairs. It was hard, but it was great. I enjoy working out with others. When I see others working hard, I work harder.

But not everyone strives off others.

I learned something new about Graham yesterday. He told me that he doesn’t enjoy class environments and feels that he actually pushes himself harder when he workouts by himself.  This was strange to me because I work in the complete opposite. If I’m alone… I slack. I have no one to keep me accountable. I need accountability.

But I guess everyone is motivated differently.

How do you get motivated to work out and work hard?

Super Awkward for me.

Hard is what makes it great

Boot Camp, Running, Interval Sculpt, Yoga... Of course it's hard. Hard is what makes it great.

Tuesday Motivation

Aaahhh sigh*.
It's so hard to be patient sometimes. But I'm not racing anyone to the fitness/health finish line? right?... ( perhaps my wedding date. double sigh*)

I will be patient. I will let the wheels of boot camp, running, yoga, healthy eats, and interval sculpt turn, as they wield to shape my health, strength, and body.

I want to be successful, but it's hard because I'm not even sure what success (in the health/fitness) terms means to me. Or what does success look or feel like to me? How will I know when I get there if I can't define it?

I'm going to stew about my goals for a bit and figure this out for myself. I will get back to you.

I apologize. This post was suppose to be motivational... hmmm but it's more of a reminder to be patient and not give up.

So be patient because success is not a race.

Tony Cue

Tony Cue is such a wonderful person. He hasbeen a volunteer running leader for the YMCA running clinic and he is such ajoy to be around. I have gotten to know him over the past 10 weeks during ourruns. He sincerely makes an effort to get to know you and commits everyone’sname to memory. He always greets you with a warm smile. I am so grateful thathe is sharing his story.

Tony is so modest and humble. Here isresponse:

Tony is on the left

“Thank you for inviting meto be a guest blogger. It is quite an honour. I really do not havean awe inspiring story to tell. For many years I have been interested infitness. It really started in the early 1970’s with a fitness areaat Queen's Park in New Westminster. I would visit it quiteregularly. When my wife and I moved to Prince George in the 1970’s Iwould enter the Father's Day race that was held at the old Lakewood High Schooltrack. The Labour Day Classic was another race that I enjoyed being aparticipant.

It is within the last tenyears that I have been with the Y. Without a doubt, they have beenwonderful years. I have met many great people, far too many tolist. (And I do remember names) Running with others through the Y has meant a new focus with my running. Whereas before the YMCA running clinic I would mainly run on my own, but nowthere were others who also enjoyed running.

I particularly enjoy running with those whoare perhaps just starting out. It is a joy to see the confidence that grows asthey see their progress. We have just completed a Learn to Runclinic, with Carol Reimer leading it so well, and a number of veryenthusiastic volunteers, assisting.

The Y has been very effective with regards tomy fitness because of the thought that goes into their fitnessprograms. Very gradually one's fitness level increases. I hope tocontinue to enjoy the Y, and all that it offers, for many more years.

Tony Cue ”

Interval Sculpt: Round 2

Interval sculpt was so much fun yesterday! I know that statement probably makes you hate me (or think I’m a liar), but seriously, it was fun.

In the morning I didn’t really want to peel my bum off my office chair and go work out, but now I’m glad that I did. I had no previous memories of interval sculpt being fun, so I wasn’t looking forward to it. However, I had a verbal agreement with Rob (the class instructor) that I would see him at Interval Sculpt, so there was no way out of it. I’m a woman of my word.

The first time I did interval sculpt I thought it was super hard (not fun) and I was so so so sore the next day. Today I am slightly sore, but I can walk and lift my arms over my head. And I had fun. My perception about hard workouts and pushing myself has changed so much since February. It kinda rocks my world. 

I think I’m getting stronger.

This class is awesome and Rob loves to mix it up. Yesterday’s class was a total body workout and I loved it. It is so much easier to work hard when you’re surrounded by a group of people giving it there all. A group of people who are working just as hard, sweating just as much, and feeling the burn, just like you are.

Also I really enjoyed Rob’s music choices.

Boot Camp and a little bit of Advice

Wow, boot camp was really hard this week. Faydra introduced lots of new exercises and my body is defiantly feeling it today. Also, I think I made a few poor decisions on the weekend food wise too and now I’m paying for it.

There were a few new additions to our class this week as well, and they did so great. I remember how hard the first boot camp class was and I’m so happy they stuck it through. I hope they obey Faydra’s one boot camp rule: You must come to at least 2 classes! I hope to see them again, see them improve, and get stronger.

I would also like to take this opportunity to talk about how so many different things affect how you feel during your workouts.  Knowing that I have a hard workout scheduled motivates me to make good (healthy) choices for my body. But sometimes I forget… I felt like poop because of a few bad decisions.

1.  Food

I may have eaten not so healthy the day before boot camp (burger and fries…maybe dessert too), which most likely contributed to my sluggish demeanour. I swear working out is easier when you eat healthy, and actually give your body what it needs. (aka vitamins and nutrients)

2. Water

I feel so much better during workouts if I’m fully hydrated. I usually don’t have problems with drinking enough water, (because I’m a H2O bottomless pit) but if you do have trouble I’ve seen these home-made water bottles online that help keep you on track.-->

 3. Sleep

Seriously, sleep is my favourite thing. But it’s so easy to skip out on shut eye if you’re busy. Please don’t. You are not doing yourself any favours by missing vital hours your body needs for rest. You will perform better, be more productive, and be a happier person if you rest.

I know these seem so simple, but they are so easy to forget and neglect. Try keeping on track with these 3 things and I promise you will notice a difference in your workout. I can defiantly feel a difference if I decide to cheat on any of these.