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Grouse Grind Hike a Success!
For June's monthly event a bunch of us hiked the Grind in North Vancouver. It was a hot and challenging hike, but everyone completed it with a smile on their face! I was especially proud of Meredith, Sue and Cindy - as this was their first time doing the Grind. Well done to everyone and I look forward to taking another crew up there in September.
L-R Bill, PJ, Dinah, Sue, Meredith, Jacquie, Cindy
Behind L-R Brandon, Derek  |
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July Event - Outdoor Stretch Class
July's event will be a little tamer than last month's hike up The Grouse Grind. You are invited to join me as I lead a stretch and core class on July 23, Friday at 5pm.
This is a perfect way to end your week (and start your weekend), as we stretch under the clear blue skies at beautiful Diefenbaker Park.
Everyone is invited! This class is suitable for all fitness levels and all ages, so please help me spread the word and invite your family, friends and neighbours.
Date & Time:
July 23, Friday 5pm
Where:
Diefenbaker Park
(the top of 56th Ave and 1st Ave in Tsawwassen)
Bring:
A mat
Donation:
This class is complimentary, but I will be accepting donations for our local
Delta Hospital Foundation.
Please help me out as I raise money for this wonderful organization! |
Weight Loss & Weight Maintenance Online Program
as low as $39/month
Looking to continue with your weight loss journey, or perhaps maintain the loss you have worked so hard to get to? Join my online community and receive weekly email support, once a month training sessions to keep your program from reaching a plateau, a diet re-vamp, an online community to share your stories and experiences and an online weekly weigh in to keep you honest.
Studies have proven that those who have someone to manage their behavioral issues, and that have to answer to someone on a weekly basis do 66% better than the placebo group that were left to their own devices to lose and maintain (Journal of Cardiovascular Nursing 2005, Vol. 21, No. 4, pp 251-25).
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$99/month or
$39/month without the monthly one-on-one appt. |
Recipe of the Month -
Refreshing & Easy Tuna Wrap
1 cup chopped cucumber1 cup chopped tomato1 can (6 oz.) white tuna in water, drained, flaked1/4 cup KRAFT Light Ranch DressingLarge Head of Bib Lettuce
Directions: Mix cucumber, tomato, tuna and dressing. Pull apart bib lettuce leaves and spoon tuna mixture in along centre, fold and enjoy! |
| Exercise of the Month
Lunge with a Jump
For any of you who have worked with me you know how much I love squats and lunges. Both exercises train the big guns of the lower body, as well as the core muscle group - so really, how could you not love these exercises?!
Lunge Jump Instructions:
- Stand with your feet hip width apart and step forward a good stride.
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Come straight down, dropping the back knee towards the ground and keeping the front knee in line with the ankle.
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As you come back up jump up and then land softly on your feet. Keep the same legs forward and back and perform again.
- Aim for 30 seconds of non-stop lunging down with a jump up and then rest and do again with the other leg forward.
- This exercise is designed to get the heart rate up, train power in the lower body and will aid in increasing the bone density of the hips.
- Add on to your regualr program, or inbetween your strength exercises for a quick cardio boost.
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