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