Spin your way to sexy legs

Looking for a good low impact form of cardio that'll burn fat and build strong, sexy legs? Spin classes are an excellent workout for the legs, core and is the perfect accompaniment to any resistance training program.

A couple of its main benefits include:

1. Increasing flexibility.
Spinning quickly on a bike can loosen your lower leg muscles and improve your range of motion.

2. Building greater strength and power.
Cycling improves muscular strength of the hamstrings and quadriceps—both muscles are important power sources for running and sports.

In order to get a good aerobic workout in, you must peddle at a respectable cadence which elevates your heart rate and works the leg muscles.

Running shoe soles will flex under intensive pedaling strain thus causing a lot of energy loss per stroke. To work the leg muscles, you should ride a bike which has toe clips or a pedal system which locks your cycling shoes onto the pedals. I highly recommend getting yourself a pair of cycling shoes. The stiffness of the sole converts into energy to the pedals and by locking your feet in, this allows you to pull up on each stroke. This will give your legs (especally calf muscles) a better all round workout than if you're just pushing down on the pedals with running shoes.

If you're in the Downtown Toronto area or Oakville, check out Quad, a gym specializing in spin classes ranging from beginner to 3 hour endurance rides.

The instructors will keep you motivated with well picked music mixes that sync nicely with each class. Live DJs and musically themed classes are a common occurance.

Quad | 580 King Street West Toronto, ON. | quadspin.com

The Perfect Gift

Xmas is only 10 days away.

Whether you're treating yourself, still looking for the perfect gift for that special someone on your list, or just want a head start on your new years resolution, look no further.

This holiday season, join the kettlebell craze and discover the secret workouts of elite athletes and Hollywood's hottest stars while giving the gift of ripped abs, long, lean sexy muscles, and maximum fat burning. It's the gift that keeps on giving!

This 2 DVD set includes Ryan Shanahan's KettleBell Beginner Workout and Sgt Shanahan's KettleBell Boot Camp.

The workouts are quick, efficient, and allow you to create your own 20 minute workout schedule that's convenient for you. Without having to leave the house, drive to the gym or stand in line to work out on some heavy boring sweaty machine.

Get it at The Energy Flow Store.

The Almighty Super Set

Looking for a way to get more out of your workout in less time?
Supersets are an excellent way to tone your body and boost your training.

A superset involves alternating between two or more exercises until the prescribed number of sets is complete, with no rest between exercises.

This works because it targets more muscle groups in less time, thus making it a very efficient means of training. More muscle fibers are engaged and therefore more calories are burned.

You will feel it work right away. The added intensity from a superset increases the amount of blood flowing through the body parts being worked which in turn will help your muscles work more efficiently.

Here's a 20 minute workout you can try at home or at the office.
* Perform each superset 2x. Rest for 30 seconds between sets

A1 1 arm KB swing x20 each arm
A2 Twisting KB Side Passes x20 total
A3 Windmill x20 each side

B1 KB Tricep Back Scratchers x20
B2 Bicep curls in half squat position x20

C1 KB Forward Lunge x20
C2 Meet the Queen x20
C3 1 Leg Squat Press x20

Love your kettlebell.
Estella

Let it snow.

Ah, the first snowfall of the season. Summer may be far gone (7 months and 6 days away to be exact) but there's still tons of outdoor activities to do. Snowboarding, skiing, ice hockey, snowshoeing, making snowballs...yes, you heard me. That can be a workout in itself. I'm not talking about the small ones you throw in a snowball fight. Think big, like the bottom half of Frosty the snowman. The more snow you got, the better! Check this out: The Snowball Workout

The Best Stress Busting Foods

Bust out the food. Who ever said it was bad to eat when under stress? All is good as long as you choose the right foods. Over time, stress can be very damaging, causing an increased risk of high blood pressure, heart disease, and obesity. Here are some foods that will help calm you down, soothe the stress, and of course, satisfy your hunger.

Avocados
When the going gets tough, make guacamole. The thick, rich texture can satisfy your craving and reduce those frantic feelings.

Skim Milk
Not only does it help build and maintain bone density, the calcium in milk can reduce muscle spasms and soothe tension.

Oatmeal
Got a long day at the office ahead of you? Try eating some oatmeal. This carb is high in fiber and will take longer for your stomach to digest, which means your brain will be more relaxed and you're less likely to snap or go into a hissy fit.

Oranges
Have you been pulling all niters and missing out on your beauty sleep? Be sure to get your dose of vitamin C. Oranges are a proven immune system booster. by taking in at least 3,000 milligrams of vitamin C, this will leave you feeling less stressed, and will return your blood pressure and levels of cortisol (a stress hormone) back to normal faster.

Salmon
Stress hormones have an archenemy: omega-3 fatty acids. Aim to eat a 3oz serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna at least 2x/week. If you're not a fish eater, look for egg, yogourt, milk & soy products that are fortified with omega 3.

Spinach
Popeye was definitely onto something good. Not only is spinach high in iron, but its high magnesium content has great calming qualities. This mineral will help lower your stress levels, keeping your body in a state of relative ease. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. By eating 1 cup of spinach, this will constitute 40% of your daily value.

The Six Pack Figure 8 Move

Here is a move that is guaranteed to improve your co-ordination, firm the abs, arms, and shoulders. Aim for 50-100 reps.

Buy it NOW! The Kettlebell Boot Camp DVD

Freshly designed and ready to go. Here is my latest creation. I'm happy to announce the release of the highly anticipated Sgt Shanahan Kettlebell Boot Camp DVD!

This is 'the hottest new Hollywood workout that's guaranteed to burn fat and chisel long, lean sexy muscles.'

After my sneak peak of the dvd, I quickly learned that these 20 minute workouts are not to be underestimated. The Sgt makes every minute count. It's high paced, challenging, and will keep your muscles pumping. I couldn't believe it... I had an amazing full body workout that combined cardio, resistance, and core training, all in 20 minutes!

With my busy work schedule and late hours at the office, i found this to be a great multitasking workout that'll get results. You'll sweat, burn fat, and probably even feel sore the next day. I've been training with kettlebells but after just 3 of these workouts, i've started noticing greater definition in my arms and abs.

I'd highly recommend getting it.

From now until November 14, you can get the dvd at the Energy Flow Store for an Introductory price of $19.99 ($10 off original price)

www.energyflowstore.com

Halloween candy goodness

I love halloween. I never used to dress up nor did i ever get to experience trick or treating as a kid but ever since moving into a new neighbourhood, i've embraced the tradition a little more. Not so much the trick or treating part, but more so the dressing up and giving of candies.

This year my friends and I had fun scaring and giving candies to all the cute little kids. We gave kit kats, coffee crisps, reese peanut butter cups, along with some slightly healthier snacks like nature valley bars, oatmeal bars, & 100 calorie cadbury thins.

Having become an active, health conscious person, I rarely eat candies or chocolate. By staying committed to working out regularly and making healthy food choices whenever possible, this definitely makes it easier to indulge in a chocolate or two without straying too far from the plan. And that is beauty of it. As long as you're moving and staying active, you can afford to splurge a bit every now and then.

The Ab Ripper Move

Move of the week

This is the perfect move for toning the butt and developing muscle strength in the legs.

Works:
legs, quads, hamstrings, calves, hips, glutes (butt)

Instructions:
Standing with feet hip width apart, holding the kettlebell with a bell grip, lift the kettlebell straight above your head. Step forward with one leg. Keeping the weight in your front heel and back straight, lower your body until both knees are 90 degrees to the ground. Make sure your front knee does not go past your toes. Return to starting position and repeat for other leg.

The further you step, the more you work the glutes.
The closer you step, the more you work the quads.

Perform 40 reps, alternating legs.

The Ultimate Kettlebell Workout DVD

Get set for a hardcore kettlebell workout that will get you lean and ripped in no time.



Coming November 2007.

Lazy Sunday Pancakes

Mmm...pancakes!! Here is a low-fat, healthy, delicious pancake recipe for those lazy Sundays or when the craving strikes. Instead of using white flour, boost the fiber content by using whole-wheat flour. There are no processed flours or bleach in whole-wheat products, which makes for a much healthier product in the end. These pancakes are a good source of calcium, Iron, and fiber.

This recipe makes 9 six-inch pancakes. Enjoy!

Ingredients
2 cups whole wheat flour
2 tbsps baking powder
1 tsp baking soda
1/2 tsp salt
3 tbsps sugar
2 large eggs
2 3/4 cups skimmed milk
2 tbsp Becel margarine
fresh fruits

Directions
1. Whisk together flour, baking powder, baking soda, salt, and sugar in a medium bowl.
2. Add eggs, buttermilk, and margarine. Mix until the batter has small to medium lumps. Do not overmix the batter, this is the key to fluffy pancakes.
3. Heat your pan with a small amount of vegetable oil over medium heat. Using a 4oz ladle, pour the pancake batter onto the pan. Flip pancakes when batter begins to bubble. Cook until golden brown.
4. Serve with maple syrup and fresh fruits.

Top 5 Brown Foods to be Thankful For

The colour brown has been associated with a lot of healthy foods. The first thing that comes to mind is fiber. This is the secret to slimming down and getting rid of that unwanted fat. Why? because fiber is digested and slowly released into the bloodstream. This keeps insulin levels low and will prevent blood sugar levels from spiking, which as a result will prevent you body from storing fat.

Thanksgiving is a time for giving thanks - to good family, friends, health and of course good food. To commemorate this event and as part of my continuing food colour series, I give you my top 5 brown foods. These are the perfect foods to include as part of a healthy lifestyle and if you haven't already done so, you'll be very thankful that that you did.


1. Whole Grain Bread & Cereals

Carbs are fuel. You crave carbs because your body needs them. The key is to replace your refined (white) grains with whole grains. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Whole grains breads and cereals are low in calories, pack 4x the amout of fiber as refined grains, and are a good source of B vitamins, vitamin E, magnesium, and iron. Increasing your intake will fight against obesity, cancer, high blood pressure, heart disease.

Studies have shown that people who consume more whole grains consistently weigh less than those who consumed fewer whole grain products.


2. Oatmeal

Oatmeal is the breakfast of champions. A perfect start to the day or fuel before an intense weight training session. They are a good source of B vitamins and packed with good balance of protein, fat, and carbohydrates. This complex carb maintains your energy over a longer period of time and curbs appetite by slowing the absorption of glucose into your bloodstream. Oatmeal contains soluble fiber which will soak up LDL (bad) cholesterol and unwanted fats in the bloodstream and promote weight loss. Buy the unsweetened oats and mix it with milk, fresh fruits, and whey protein powder for the ultimate pre workout meal.


3. Almonds

A high-fat food that's good for your health? That's right! Almonds are high in monounsaturated fats, the same type of health-promoting fat found in olive oil, which has been associated with reduced risk of heart disease. Almonds are an excellent source of protein and vitamin E. A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams. Almonds make a perfect snack or can be mixed with fresh fruit, yogourt and cereals.


4. Shitake Mushrooms

Shiitake mushrooms have been used medicinally by the Chinese for over 6,000 years and have long been a symbol of longevity in Asia. Aside from their rich, smoky flavor, these mushrooms have great health-promoting properties. Recent studies have traced shiitakes' legendary benefits to an active compound contained in these mushrooms called lentinan. Its healing benefit includes its ability to power up the immune system, strengthening its ability to fight infection and disease. Shiitake mushrooms also contain an active component called eritadenine which lowers cholesterol levels. These make a great addition to any vegetable stirfry.


5. Dark Chocolate

Yes, chocolate can be good for you! Many studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant, which is known to lower blood pressure. Antioxidents protect the body from aging caused by free radicals, destructive molecules that cause heart disease and other ailments. Dark chocolate contains about eight times the polyphenol antioxidants found in strawberries. Not only is it good for your heart but it also stimulates endorphin production and has been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Muai Thai Box on a Whim

I'm a huge advocate of trying new things. Afterall, variety is the spice of life. As I was walking down King Street during lunch, I saw a flyer hanging on the bus shelter for Krudar Muay Thai box classes. I've done martial arts/boxing workouts before but something attracted me to it so i took the contact info and checked out their site. This sounded like my kind of workout - high energy, focused on strength, toning, conditioning, and i get to learn to fight!

So I went after work and tried their beginner class. The gym consisted of one big room with padded floors and numerous padded columns for punching.

The class combined elements of cardio, strength training using body weight, and basic Muay Thai boxing moves - all of which made for an awesome workout.

The workout began with the jump rope and various circular movements to loosen the joints then got progressively more intense with high and fast reps of push ups, squats, sit ups, jumping jacks, and ab moves. Next we learned how to use hand wraps (i'd highly recommend bringing your own) and some basics such as the proper fighting stance, and how to throw punches. Then we ended the workout practicing punches on a partner, more push ups, and stretches.

Overall it was a good high intensity workout. My abs were burning, I felt pumped, and my calves are still a bit sore. I think i'll try the intermediate class next time.

Check 'em out. This month they're offering a FREE 1 week trial.

Krudar Muay Thai Gym
570 King St West, Unit 102
On King between Bathurst & Spadina
http://www.krudar.com

Move of the week

This move will flatten the abs and work every muscle in your body.

Works:
abs, obliques, butt, quads, biceps, triceps

Instructions:
Standing with feet shoulder width apart, hold the kettlebell with a bell grip. Bring the kettlebell down to the side of your leg while bending your knees and keeping the weight in your heels. Then twisting at the hips, extend your arms and bring the kettlebell up over your head, streamlining the body and feeling a full stretch in the abs. Perform this move in a smooth flowing motion.

Repeat 20x each side.

Boot Camp #13 :: 'The Best Of'

Another awesome boot camp workout from the guys. This time the trainers took all the best moves from each boot camp workout and put 'em all into one! Nothing that this group couldn't handle. If anything, everything felt much easier than when I first started - push ups, duck walks, & runs included. Feeling like i'm in the best shape of my life and it can only get better. And the good news is, boot camp's been extended another 4 weeks! SWEEET!

The Funk Connection

Marc 'Funk' Roberts is an ex-professional beach volleyball player and certified personal trainer who has been working out for about 27 years and judging by those pipes, he really knows his stuff.

We met at Sgt Shanahan's Boot Camp. His plyometric jumps have given me explosive power on and off the court.

I will be contributing articles to the Funk Roberts Fitness Blog and Newsletter. This week my 'Top 5 White Foods to Eat' article was featured. Be sure to check out his fitness blog. Here, Funk shares valuable tips and knowledge on fitness, nutrition, and health.

above: Funk, myself, & Sgt Shanahan

Boot Camp #12

I know I keep saying that each successive boot camp is the best workout EVER. Well, today's had to be the mother of them all. It was an extremely challenging all encompasing intense full body workout!

I was fore warned to get some sleep before this boot camp...but there i was working away on my computer 'til 3am the night before. I literally rolled outta bed this morning & rollerbladed out the door with kettlebell in hand and no breakfast.

The sun was beading down on us like a hot summer day. My fat cells were quivering in fear. All I ate the night before was some tofu and seaweed salad. At least i had some minerals, which probably all got burned off during the first 10 minutes. Going on whatever was left from last nites dinner and a pure adrenaline rush, it was painful, i was sweating, catching my breath at some points due to the sheer intensity of it all, but felt pumped throughout.

Between all the push ups, Rouven & the Giant's killer jumping lunges, cardio & ab moves, Funk's plyometric jumps, Sgt's fat burning kettlebell circuits, followed by a run in the park made for one of the most intense workouts of my life!

You'd have to be there to experience this in its full magnitude. It was amazing! I felt so energized that I headed down to the beach for some beach volleyball afterwards.

Move of the week

The classic push up gets reworked.
This move will work your upper body and challenge your balance.

Strengthens:
chest, shoulders, triceps

Instructions:
Placing your hands on the handle of your kettlebell, keeping arms straight, elbows unlocked. Straighten your legs behind you, keeping your feet together so that your toes are touching the ground. Your body should form a straight line. Make sure your head is facing down. Without moving your head, slowly lower yourself to the kettlebell. Pause, then slowly push yourself back up and repeat for as many repetitions as possible

* For added challenge, perform this move slow, focusing on good form. The slower you move, the more effort you'll place on the muscles you're looking to strengthen and shape.

The Tool for Mass Fat Cell Destruction

Burn fat.
Tone muscles.
Gain strength.
Improve flexibility, agility and endurance.

Kettlebells are the secret tool of choice to many celebrities and star athletes. Coveted for their effectiveness in working/conditioning multiple muscle groups simultaneously, these cast iron weights are the ultimate fitness tool.

As a new and upcoming project, Ryan 'Sgt' Shanahan and myself will be collaborating on a Kettlebell workout program. I'm so excited! This will be my debut as fitness model and kettlebell expert - 2 things that I never expected to happen, especially when I was 40lbs heavier.

Shot on location of the sunny beaches of Toronto, we just completed a photo and video shoot covering the best kettlebell moves that will melt those fat cells and get you in the best shape of your life. Being my first time on camera, this made for many, MANY bloopers, which hopefully will not make it onto the final product. haha! or used to haunt me sometime in the future!

This is one workout program you won't be passing up.

Stay tuned for more details.

Top 5 White Foods to Eat

Labour day may have passed but don't put away all the whites just yet!
....well, maybe the white carbs can go, but the lean proteins and white pants can stay.

Yes, we've been told black list a lot of white coloured foods but we shouldn't lose sight of what is good. Lean proteins are the best metabolism boosters around. Here are the top 5 white foods that i think everyone should eat ALL YEAR ROUND.

1. egg whites

Who doesn't love eggs? Often referred to as 'the perfect protein,' egg protein is a staple due to its health benefits and ability to be readily digested and absorbed by the body. Egg whites in particular are low in calories, have no carbs, no fats, no cholesterol and are loaded with protein. An egg white can contain up to 6 grams of protein.

2. skinless chicken/turkey breast

White meat goodness. Chicken and turkey breast are an excellent low-fat protein source. Lean protein not only helps build lean muscle mass and repair muscles, but it also helps control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

3. fish

The healthy omega-3 fatty acid contained in fish are great antioxidants, help with brain function and many other essential processes that take place in the body on a daily basis. Fish is a good source of lean protein which contains Essential Fatty acids that will help prevent certain diseases. It is recommended that you eat fish twice a week in order to reap its health benefits. This food will help burn fat and lean out the body.

4. cauliflower

Hey look it's a healthy white carb! Didn't see that one coming did you? Cauliflower boasts many health benefits. It contains allicin, which improves heart health and reduces the risk of strokes, and selenium, a chemical which strengthens the immune system. Also an excellent source of fiber, which helps to improve colon health and prevent cancer, and Folate, which aids cell growth and replication. Cauliflower can also help to maintain a healthy cholesterol level.

5. low fat milk/yogourt

Dairy products are great for weight loss when they are nonfat or skim. They have a combination of proteins and carbohydrates that makes them an excellent choice for burning fat and eating healthy since calories are low, and nutrition values high.

And there they are...everything else you eat should be brown, multigrain, or whole wheat.

Labour Day Weekend Workout

On the beach, in the sand.
The Scorpy kettlebell workout.

Do 15-20 reps of each move.

warmup

kb swings (2 arms)
kb swings (alternating arms)
kb pass and dunk
kb disco abs

kb rows
kb 1 leg deadlift
kb squat/press twist
kb tricep kickback

kb wood choppers
kb overhead jumping lunge
kb close grip push up
kb seated ab twist
kb ab flattener

stretch

There you have it, a great strength cardio workout that will burn that muffin top & reshape your body!

Here's what my trainee had to say:
"What a great workout! My butt and abs feel tighter already!"
- May

What to eat before working out

To stay energized and fueled through your workouts, it is ideal to consume a healthy carb and protein source 30 minutes before heading out.

Here's one of my favorite pre workout snacks:

STRAWBERRY YOGOURT PARFAIT

It's simple, light and loaded with all the essential nutrients.
Strawberries are high in vitamin C and antioxidents. The yogourt and whey are an excellent source of protein, which helps build and repair muscle tissue. Rolled oats provide the dietary fiber necessary to carry you through your workout.

Ingredients needed:
• organic strawberries
• organic 1% yogourt
• rolled oats
• unsweetened raisins
• 1 scoop of whey protein isolate powder

Eat this and you will have better workouts which will result in improved athletic performance. Guaranteed!

Boot Camp #9

The Sgt and Funk never fail to put on a good show and kick ass workout, and today was no exception. This week i was MVP of the day!

I think forgetting to bring my 20lb kettlebell made for a harder workout. Instead, I did swings and presses with 'Barney' the 50lb kettlebell, and rows and jumps with the 35lb kettlebell. I like a good challenge. Speaking of which, I'm absolutely loving Funk's plyometric jumps, especially the one where you jump and clap your hands while in a push up position. Now that's hardcore!

Since starting boot camp, I've seen improvements in my overall body strenth and running endurance. I remember when i couldn't even lift a 50lb kettlebell and wanting to pass out half way through those suicide runs. This time, not only did i make it through the runs, I also did it faster!

So, long story short. Boot Camp has made me a fitter & stronger person and I challenge any of you to try it!

Chili String Beans

String beans are low in fat and offer an excellent source of protein, fiber, and complex carbs. They are also a very good source of folic acid and molybdenum, while providing significant amounts of iron, phosphorus, magnesium, manganesese, and potassium.

Due to their rich source of fiber, beans are great for lowering cholesterol. Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal, so eat up!

This is one of my favorite bean dishes. A spicy dish featuring stir fried string beans with lean ground pork, onions, red pepper and chili dressed with olive oil.

Ingredients:
• string beans
• 1/4lb lean ground pork
• 1/2 sliced red pepper
• 1 small onion
• 1 chili pepper
• chili flakes
• 1 clove garlic
• olive oil
• salt/pepper

The Scorpion Divers

NSP Vball Tournament: my randomly formed team & our inflatable pig mascot.

Seeking Players

Deep sand diver seeks players interested in playing advanced 4's in the NSP tournament.

I need 1 guy and 1 girl to play both days. We plan to only have 4 players so everyone can be on court the whole time.

Msg me if interested.

NSP Tournament

Beach Volleyball is one of those sports I can never get enough of. Yep, it's that time of year again! I'll be playing in the Not So Pro beach Volleyball Tournament at Ashbridges Bay from August 18-19. In previous years I've played intermediate 6's but it's time for a change. Gonna put those newly improved volleyball skills to work and give advanced 4's a try.

I can't wait! It'll be a jam packed weekend of sun, beach volleyball, high spikes, low digs, and of course, scorpion dives.

I'm also looking forward to watching the pros play in the So Pro Tournament.

To sign yourself up, visit www.notsopro.com/beachtour/toronto.htm

Sgt Shanahan Boot Camp :: Week 5: Holiday Pain

Another amazing boot camp workout. I pulled a muscle playing vball but i'm glad i still went. Highlights included scorpion walks, improved performance on the suicide runs, spiderman walks with a 10lb kettlebell from funk (apparently xmas came early this yr), challenging fellow boot campers, & lotsa ripitude & high fives.

My goal: sexy abs & 10% body fat

Sgt Shanahan Boot Camp :: Week 4

Highlights from Saturday's Boot Camp workout with Sgt Shanahan and the Funk. This dynamic, fast-paced, high intensity workout combines cardio, kettlebells, various moves used by elite athletes and targets all 600 muscles for optimal fat burning. The suicide runs killed but hands down, this is the BEST workout you'll ever have! I always leave feeling energized and stronger.

What's for lunch?

1 egg white - high in protein
1/2 avocado - omega 9, monounsaturated fat to keep your body strong/pain free
1 handful of blueberries - rich in antioxidents, protects muscles from free radical damage
1 clementine - high in vitamin C & B6, maintains immune sys. balance

Kettlebell Workout

New DVD cover design, same great workout.
This is the secret to getting chiseled abs, sexy arms, & strong legs and yes, all in just 20 minutes.

"Kettlebells are the secret fitness tool used by Expert Personal Trainer Ryan Shanahan This DVD will take you through an exact workout Ryan trains his celebrity clients with. Kettlebells burn fat and tone muscles to look long and lean in only 20 minutes!"

Purchase your copy here:
http://www.energyflow.tv/store/index.html

What's for dinner?

Steak & Potatoes!! Yes, beef can be part of a healthy diet. When it comes to nutrition, beef provides more nutrients than you may think. one 3oz serving of lean beef has just one more gram of saturatedfat than a 3oz serving of skinless chicken breast, yet has 8x more vitamin B12, 6x more zinc, and 3x more iron.

Photographed above:
• tri tip beef steak seasoned with salt and pepper
• oven roasted potatoes with herbs & spices
• asparagus & onions seasoned with olive oil/balsamic vinegar, & fresh herbs

Pringles

A mock Wal-Mart ad I created. We all know chips are bad for you but who would've thought Wal-Mart would raise the price of their reduced fat pringles. Perhaps a health conscious decision? hmm....let us ponder....

Sgt Shanahan's Boot Camp!

Wow, what an intense workout! Instead of feeling sore afterwards i feel a constant surge of energy and endorphin rush. I'll be spending the rest of my weekend playing beach volleyball! YAAAH!! Oh, and Ryan/Rouven, if you're reading this, I want to be challenged and pushed even harder next week. Whether its more push ups, duck walks, or kettlebells at the wall sit, i'm there!

Anyone else who hasn't tried this boot camp workout yet,
sign yourself up here: www.waronbodyfat.com

Mango Power Shake

Mangoes have been long been a favourite fruit of mine.

Native to Southern Asia and sometimes referred to a the 'food of the Gods,' mangoes contain about 15% sugar, up to 1% of protein, and significant amounts of vitamins A, B, and C.

This cold, refreshing mango power shake is great on a hot summer day or after a good workout. It is high in protein, calcium, and vitamins.

Ingredients:
2 mangoes - sliced
4 scoops organic 1% yogourt
1-2 scoops whey protein powder
1/4 cup skimmed milk
crushed ice

Using a blender, blend all of the above ingredients until smooth. Add more ice until desired thickness. Pour into a nice glass, and enjoy!

A New Milestone

I used to be fat. After 4 years of university and having spent endless, soul-sucking hours in front of a computer, combined with poor eating habits, I earned my Bachelor of Design Degree...and gained 20lbs in the process. Definitely not your ideal combination.

That before picture was me back in September 2004 at 175lbs, size 12-13 and probably 25% body fat - YIKES! I knew I had to make a change and so began the journey. I joined a gym, hired a personal trainer, who i trained with for about a year and lost 10lbs. Most of my workouts consisted of using weight machines in the gym and not much cardio. Then i met Ryan Shanahan, creator of the Energy Flow Workout and trainer to the stars. He gave me one of my first major design gigs, became my new trainer, and we've been working out ever since. With innovative, forward thinking workout moves involving exercise balls, kettlebells, resistance bands, and body weight (plyometrics), his workouts are fun, challenging and guaranteed to burn the fat and keep it off. I lost 30lbs, gained muscle tone, have reached elite athlete status and feel like i'm in the best shape of my life!

Today i weighed in, got my measurements taken and was amazed by the results.

weight: 140lbs (from 135lbs) - gained 5 lbs
arms: 10.8" (from 10.5") - gained muscle here *woohoo!*
legs: 20.5" (from 21.5) - yay, smaller thighs!

The most surprising change was that my body fat went from 14% to 11.5%!

Next goals:
1. ripped abs
2. smaller thighs - 18"
3. 10% body fat

All to be done by AUGUST 1st. How am i going to achieve this feat? I'm going to continue doing my usual cardio & resistance training routine, go to Sgt Shanahan's Boot Camp and make some changes with my eating.

Watch for updates on healthy meal ideas and progress reports...

Stell's top activities

For the past few months, i've been working hard staying on top of my workouts and the pursuit of getting that ever elusive beach body i've been after for so long. Staying active and eating healthy has played an integral role in all this. I like to stay active for the most part, especially since its summer where the sun is out and all is good.

So what have i been doing, you ask?

1. I play beach volleyball once a week. Sometimes twice, if i do pick up. With the hot summer weather, that's incentive enough to tone those abs and get into beach body shape. Not only will you look good on court but you'll also move a whole lot faster, which brings me to #2...

2. Train with the best. I've been working with personal trainer Ryan Shanahan for almost 2 years now. It has helped me stay motivated and become a better athlete. Needless to say, I lost a lot of weight. His workouts utilize moves used by top celebrities and elite athletes. These fat burning workouts incorporate kettlebells, resistance bands, plyometrics, military drills, cardio, and stretching. A killer combination that will melt the fat right off, tone your muscles, and keep you feeling like a million bucks!

3. I joined Diesel Fitness 1 month ago, an urban fitness studio and yoga spa. Let's just say they gave me an offer i couldn't resist. A free, no strings attached summer membership! There, I've been doing spin classes and have really gotten into the cardio combat and boxing classes.

4. Rollerblading along the boardwalk at a fast leisurely pace. One of my personal favorites. This low impact activity is great for cardio and helps build hip, thigh, and hamstring muscles. Just throw some good music onto the ipod and your set. I like to go solo on this one.

5. I changed my mountain bike's knobbies to slicks, which has upped my speed to 30km+/hr. The speed bump is incredible, so I try to cycle to and from work whenever possible. Usually takes me under 30 mins to get there.

6. Walking in the sand. Aside from a beautiful view of the beach, it requires greater effort than walking on a hard surface. Your muscles and tendons will work harder as your foot moves around. Walking in sand requires 2.1 to 2.7 times more energy than walking on hard surfaces and likewise jogging in sand uses1.6 times more energy. The best part, you will burn up to 20-50% more calories.

There you have it, my top activities to staying fit.

Fire becomes water

These images take scenarios in which you would expect to see fire and replaces it with water. Very cool.

Shopping & Dining in NYC

Pictures from our amazing shopping expedition fueled by lots of good food and indulgences can be viewed here:
http://www.imagestation.com/album/pictures.html?id=2089999152

First To Fifteen

The first cardio challenge may have ended but another one is on the horizon. Instead of being distance based, this time it's based on the number of calories burned. The goal is to be the first to burn 15lbs of fat.

Sounds like a challenge and the friendly competition definitely adds to the motivational factor, oh and so do those dreaded 'you've been passed' emails. This time i'm going for the gold. i want to be the first to finish! It won't be easy but as long as i stay focused on my workouts and push myself hard, all should go as planned.

sign up at: www.foxfitness.ca

Sgt Shanahan's Boot Camp

It's 5am. My bags are packed for a New York trip that i'm supposed to be leaving for in a few minutes and my mind is racing. I just pulled an all niter sitting on my bed, putting the finishing touches on celebrity trainer, natural bodybuilder, and athlete extraordinare Sgt Shanahan's Boot Camp website. Why the huge rush? Seeing that i'll be shopping 'til i drop in NYC this week and that internet access may be limited, I thought it'd be best to complete the job, especially since Boot Camp workouts are scheduled to begin this Saturday at 10am. Oh how I wish I could be there for the very first session...but in the spirit of it, i'll try and do some form of fat burning workout whether it's in the hotel gym or running through Times Square.

For those of you in the Toronto area, I highly recommend going. I got a preview of some of the moves during my training last week and all I can say is that this workout is not for the weak. It's a high intensity mix of body weight, resistance training moves, and cardio used by elite athletes. Whether its love handles or a protruding belly you're trying to get rid of, it will melt the fat - guaranteed. Your mind and body will thank you and you will feel a soreness that you'll learn to love.

For more info, check out www.waronbodyfat.com

The EH Workout

Saturday June 2, 2007 / 9:00am

The sun was out & I was pumped for another intense boot camp workout with Sgt. Shanahan.

I was worked hard. Needless to say, my whole upper body and abs were sore afterwards but what an amazing workout it was! Based on that workout, here are some of the best moves to tone your arms and remove that muffin top for good!

Check it out:
http://estellahom.com/ehworkout/

Vengeance & Tragedy all rolled into ONE

Hamlet has been remade several times within the last decade or so but if there was a 2007 remake of this Shakespearean classic, this would be my proposition for the poster, typography and the all-star cast and production team that would be involved.

The final 80km

It's official. I'm the 5th person to have completed the Cardio Challenge and what an amazing feeling it is! The final stretch wasn't as easy as anticipated. The last 3 days have been jam packed with activities so fitting in the cardio was a challenge. Saturday was hot & sunny. I was visiting family in Mississauga so I brought my bike along and did 20km. Sunday was overcast. 10 minutes into my bike ride it started drizzling, which gradually evolved into heavy rain. It was too late to turn back. I did 20km and was drenched, which also left me with a cough and sore throat. Then today, feeling sick, I had to forgo riding my bike to work. Determined to finish the Challenge and with lingering thoughts of possibly being beaten to the finish, i went for a 41km ride after getting home from work, thus finishing the Challenge. I can't wait for the next challenge, but for now I think i'll relax and take it easy.


















The final ride
Monday June 4 - Cycling (41km)

Cardio Challenge : Week 2

Ok, so week 2 of my intensive cardio regime went really well. Didn't pass or catch up to Brendan yet but I'm gettin' real close! Again, i alternated between rollerblading and cycling to and from work with little added detours here and there.

highlights of the week include:
• running all the red lights on queens quay to up my average cycling speed
• speeding ahead of perceived opponents when the light turned green
• racing a couple of guys with road bikes & fancy cycling shoes - one of which i passed
• a grueling rollerblading 'race' between me and a girl in turquoise pants....damn she was hard to beat! ...but i passed her a block before she turned into her apartment entrance
• rollerblading past a girl on a bike only to have her call me a 'show off' and a bunch of other curses that echoed into the distance as i raced past her

cardio stats
saturday: cycling (10km)
monday: cycling (20.3km)
wednesday: cycling (21km)
thursday: cycling (10km)
friday: rollerblading (10km) / cycling (12km) / walking (5km) -- 1073m (that's 50miles from the finish line!)

Beginning of week: 105 miles (approx 169km) from Halifax
End of week: 28.58 miles (approx 46km) from Brendan / 50 miles (approx 80.47km) from Halifax

Total cardio: 88.3km

Stell vs. Brendan
Me: 50 miles (approx 80.47km) from halifax
Brendan: 21.47miles (approx 34.55km) from halifax

Competition's getting tight and i'm determined to be the 5th person to complete the Cardio Challenge. It's going to happen this weekend.

Let the sneak attack begin....

Double Feature

A double feature movie poster design for a screening of Pride & Prejudice and Othello at a local high school. Size: 14" x 24"

Oakley Eyepatch

Made from Oakley's 'Double O Matter' material, this comfortable lightweight frame is perfect for beach volleyball and outdoor sports. Because both lenses cut from a single curved surface like that of a sport shield, then fitted in the frame, these sunglasses conform nicely to your face, giving you good coverage, protection and style.

The plutonite lens material offers 100% UV protection, which is great under extreme bright light conditions without sacrificing colour perception.

added bonus: keeps the nasty bugs out of your eyes while cycling at high speeds!

more info at: http://oakley.com/pd/3616
shown above: polished black frame/warm grey lens

Copious Amounts of Cardio

Did i mention that the Cardio Challenge is a great motivational tool?

Back in April I made a vow to catch up to and beat Brendan Fox, who was a whopping 180miles ahead of me. I stayed pretty consistent with my cardio throughout but didn't kill myself doing a ton of it in any way. By may 5th, i was 142 miles away.

As the 6th place holder in the challenge, I decided that this week I was going to kick things into high gear. Whether it be a tad obsessive or just sheer determination, I set a mandate to do cardio everyday this week in an attempt to tighten the gap and perhaps pass him. I've been alternating between biking and rollerblading to and from work, with the occasional lunchtime excursion. I managed to do a total of 146km of cardio and am currently 64 miles behind him. Not too shabby. Considering that he's currently only 40 miles from the finish line, chances of passing may be a bit far fetched. I'm going to keep this up for the next week and see what happens. I'm not going down without a fight!

Stats
Monday: 35km rollerblading / 124 miles away
Tuesday: 25km rollerblading / 103 miles away
Wednesday: 35km cycling / 88 miles away
Thursday: 25km cycling / 73 miles away
Today: 10km rollerblading/16km cycling / 64 miles away

Beginning of wk: 124 miles away (approx. 199km)
End of wk (today): 64 miles away (approx. 103km)
Total cardio for the wk: 146km

The payoff
leaner abs, stronger legs, increased endurance, speed, & the adrenaline rush.

The Unspoken Rule of the Road

I ride a mountain bike - the Specialized Stumpjumper, to be exact. I bought it a couple of years back when I thought it'd be nice to have a bike to ride around in. Nothing serious, just for leisure. Over the last year, I've become addicted to speed and have made various adjustments to pimp my ride so it's faster. I've raised my seat post a few inches, moved the seat back, lowered the handlebars, and switched my knobbies to slicks. On average, I ride 20km/h, reaching a top speed of 35km/h.

I don't look like your typical hardcore cyclist. I like biking in sandals, regular street attire, and maybe the occasional jersey but i can stll burn some serious rubber on my bike. Cut ahead of me and I can become your worst nightmare. The fact is, i don't like being stuck behind people, nor do I like being beaten.

If you're one of those people who frequent the bike trails, you'll know exactly what i'm talking about. We all do it. It's that unspoken, underlying, instinctively competitive urge and feeling that you are in a race with everyone you see.

Gone is the 'leisurly ride' on the bike path. That's for newbies.

You're going fast. You see someone ahead of you. Feeling the adrenaline rush of it all, you pick up the pace and race ahead of them. Nobody says anything. Unless they are new to the game, the person you just passed would have no idea. If they're road veterans, they will definitely pick up on the challenge. Throughout your ride you find yourself constantly trying to shake this person off your tail (or catch up to them). They know it. You know it. You're both caught in a race until someone turns the corner to go home or stops out of exhaustion.

With passing comes a gratifying sense of victory. Does that make me sound like an overly cometitive person? Maybe. But i love a good challenge.

Tip: if someone passes you, pace yourself so they think you've given up on them THEN speed up and pass them when they least expect it. The feeling is incredible!

Ugh...Mandarin...never again...

I may have been able to do it a couple of years ago, but not anymore. Not since i became a healthy eater who's hopelessly addicted to working out. I've learned my lesson - never eat at Mandarin EVER again. Today was my 26th birthday and my grandparents wanted to take me out to Mandarin for dinner. I hesitantly agreed to this and thought "Ok, i can do this and eat healthy." Despite my efforts, i felt sick after eating there and threw up in the car.

As a good friend of mine once said: your body's like a Lamborghini and in order to keep it running optimally, you need to give it the best high performance fuels.

Speaking from experience, it holds true. Once you get your body used to healthy eating and home cooked meals, there's just no going back.

Top 3 workout tips

{ Stats }

Starting weight: 175lbs
Current weight: 135lbs
Weight lost: 40lbs
Body fat: 14%

Dropped 6 pant sizes - from size 13 to 7

{ Top 3 Tips }

Use your time wisely.
With a busy schedule, it's not always easy fitting in that 1 hour workout. This can be averted if you strategically fit in your workouts. My personal favorites include biking or rollerblading to work and quick 15 minute full body kettlebell workouts. They're short but just as effective!

Eat to lose weight.
Keep energy levels high and the weight off. Eat every 3 hrs (5 meals/day) and drink lots of water. As a rule of thumb, each meal should consist of a handful of carbs and a handful of protein. Keep your portions small and delicious.

Don't get bored.
Challenge yourself. Try new routines that activate different muscles and keep your body guessing. This not only keeps things interesting, but will also help you stay motivated, prevent workout plateaus and get you faster results.