exercise nutrition mindfulness
taken at my first kettlebell coaching cert course - CrossFit Toronto 2007
Curious about kettlebells? Here is a chance for you to add kettlebell training to your life.
Healthy, fit bodies require good food, regular sleep, loving companionship, clean communication, and kettlebell training.
Learn all you need to know about kettlebell training at
January’s Kettlebell Skills Clinic:
Saturday January 28th, 11:00am – 12:15pm
Please pre-register. Email: thewholeway@wendychappell.com or 894-8943
Need something you can do at home on those days when getting to the studio or outside is a challenge?
Quick, clean, instense. It will work for you!
Workout:
REPEAT
catalan beef stew
ingredients:
Heat the oil in a large saucepan over medium high.
Add bacon, cook until nicely crisp, about 5 minutes. Transfer the bacon to a bowl, leaving oil in pan.
Season the beef with salt and pepper. Add it to the hot pan in small batches. Sear on all sides, about 8 minutes. Transfer the beef to the bowl with the bacon. leaving the oil in the pan.
Add the onion and saute, stirring occasionally, until deeply caramelized, 25 to 30 minutes.
Return the beef and bacon to the pan. Add the red wine, orange zest, bay leaves, garlic, and parsley. Bring to a boil then lower heat to a gentle simmer. Cover and cook until the beef is nearly tender, about 2 hours.
Add olives and continue to simmer until the beef is fork-tender, 1 to 1 1/2 hours.
Rich in flavour, tender beef. Mmmmm.
yesterday i had a fantastic afternoon with 24 students, one teacher and one educational assistant at École Évangéline in wellington, pe.
this school has a great program. students have the option of three specialty streams, one of which is health & wellness. they have 3 one hour morning blocks and 2 hours every friday afternoon dedicated to their specialty area; in this case, all things health and fitness.
the school is about 2 hours from my home, in a part of the province i have traveled to only once before. quite a number of years ago.
my gps. no solar flare challenges. no upgrades needed. no cow paths...even in pei!
i thought it best i use my gps to get me there.
my system is relatively simple, highly reliable, and so easy to use. it is also cost efficient and, really, a no brainer. i arrived with no challenges to my directions!
so, i had the grand good fortune of spending friday afternoon with the group. i was asked to give a presentation and then to take them through a boot camp style workout.
the students were AMAiZING. polite and strong-spirited. they put about 143% of themselves into the afternoon though some of them looked a bit sleepy during the presentation 
i was pleased to get a chance to talk about working as a professional in the health and wellness field and to discuss barefoot running.
the presentation was followed by an inspiring hour, putting this group through a workout.
there was some gasping and some panting. there was a good deal of earthquaking. colour was high in most faces, though the pallor of one face told of a blood-glucose bonk in one of the adults
i’m going to share the workout i put them through:
WARM UP (using length of gym)
45 secs on/15 secs recovery (1.5 MINS BTWN CIRCUITS)
CIRCUIT 1 CIRCUIT 2 CIRCUIT 3
| JUMPING JACKS | BURPEES | MT CLIMBERS |
| WALKING LUNGE |
RUMBLE RUN | STAR JUMPS |
| BICYCLE CRUNCHES | HIP LIFTS | FRONT PLANK |
| DEAD DROPS FRONT | POP SQUATS | FALSE STARTS |
| DANCING CRAB | PUSH UPS | SIDE SHUFFLES X6 |
| BICYCLE CRUNCHES | HIP LIFTS | FRONT PLANK |
| SKATERS | HIGH KNEES | BUTT KICKS |
| TWO LEGGED BOUNDING | SINGLE LEG BOUNDING | QUAD SQUATS |
| BICYCLE CRUNCHES | HIP LIFTS | FRONT PLANK |
| R SINGLE LEG SIDE HOP | PLYO SIDE LUNGE | DEAD DROPS BACK |
| L SINGLE LEG SIDE HOP | JUMP ROPE DRILL | X COURNTRY SKI |
| BICYCLE CRUNCHES | HIP LIFTS | FRONT PLANK |
the circuit workout was followed by a body weight squat tabata – because they were unfamiliar with the tabata protocol – with the ‘recovery’ held in the hole.
they asked for tough.
they got tough.
(you could do this workout at home)
every person in the gym OWNED their workout. i am still pumped with their energy!
way to take it on École Évangéline!
2011 came to an end and 2012 pushed forward full of promise and desire as i snored in my bed.
truly, i am not a night person and can only think of 2 or 3 times when i’ve rung in the new year.
instead, we curled up in the early evening to watch The Pink Panther movie (the first, released in 1963. do you remember?).
i concocted a great movie snack…
…and entertained an early evening visit from the sandman. 
pixied eggs
ingredients
method
slice the eggs in half. remove the yolks.
mash yolks with avocado, hot sauce, lemon juice, salt and pepper.
spoon yolk-avocado filling into egg centres.
top with sliced salmon.
onion and meatball soup
ingredients (soup):
ingredients (meatballs):
method
melt butter in large saucepan. add onions and garlic and allow to cook until soft, about 5 minutes.
add the shredded sweet potato, paprika, soy sauce, cayenne and chicken stock to the saucepan. cover and simmer about 20 minutes.
combine ground beef with the remaining meatball ingredients. mix well. let sit 10 minutes. form into meatballs and brown in olive oil.
add meatballs and chopped parsley to soup shortly before serving.
Paul is coming to PEI!
Paul Plakas has been a personal trainer for 20 years. He has trained every level of fitness from homemaker to professional athlete.
For the past nine years, Paul has been on television doing weight loss documentaries, four years on Taking It Off and the past five years on X-Weighted. Both shows are Gemini Award winners.
Paul recently finished taping season five of X-Weighted – Families, to be seen on Global TV and the Slice Network.
When not working in television, Paul trains clients at his personal training studio in Edmonton, Alberta called Custom Fit. In his recreational time he enjoys, mountain biking, hockey, cross country skiing, all racquet sports and working out with weights.
The motto he lives by? Pain is temporary, quitting lasts forever.
So, what’s Paul doing in PEI?
He’ll be delivering an amazing seminar for us!
The top three things that people want most when enhancing their health is:
1. Less body fat
2. More energy
3. Reduction of chronic pain
Keeping these three things in mind, Paul is going to hit us up with a fresh and unique perspective and a ‘no-holds barred’ attitude.
This seminar will include:
SATURDAY, JANUARY 21, 2012
$50. per person
location: CENTRE FOR COMMUNITY ENGAGEMENT, HOLLAND COLLEGE PRINCE OF WALES CAMPUS
time: 9:00am – 12:00pm
