Physical:

-Strengthen abdominal muscles
(side bridges and planks)

-Strengthen hip extensors
(floor bridges and soft-knee dead lifts)

-Stretch hip flexors
(lunge stretch or standing psoas stretch)

-Stretch hamstrings
(lying hamstring stretch or waiter’s bow)

Behavioural:

-Avoid hazardous exercises
-Avoid sudden jerky back movements
-Avoid improper lifting and carrying

Postural:

-When standing, keep the lower back
neutral (stand with one foot on a stool)

-When sitting, avoid slouching

-When lying, keep knees and hips bent
(avoid lying on stomach)

-When sleeping, use a firm mattress

Ask your personal trainer if you have any questions about exercises or stretches to strengthen your back and core.

-Christian Kubas

Incorporate squats and single leg step-ups on a bench or stairs. This will help strengthen your legs, increase your endurance and get your heart rate up as well. Go for high reps on this one so you can really feel the burn!

You can do this in the gym or on your own outside on a park bench or on a set of stairs. To increase the intensity try adding weights like some dumbbells or a medicine ball.

Need more help? Check out our Executive Club Click Here! 

Week 2 Tip:

Focus on two different days of cardio into your work-outs. Click Here

Week 1 Tip:

Plan 5-6 weeks ahead. Click Here

Help us raise money for Fuck Cancer, with one of the best ways to fight cancer…. exercise!

Challenge Start Date Febuary 1st

Challenge - complete 30 days of group fitness or boot camp
Penalty – $1 donation to fuck cancer here for each missed day!
Prize – 10% off services at Kalev Fitness Solution (if you complete 21 days)

Cost – $99 (50% goes to Fuck Cancer Charity) – Refer 2 friends and it’s FREE
KFS Client Cost - $50 (goes to Fuck Cancer Charity)

Rule #1 - “like” and CHECK IN at Kalev fitness Solution’s facebook site each class
Rule #2 – Write a social recommendation (Google Local, Yelp, Facebook etc..) at the end of the boot camp.

Buy Now online and enter promo code fuckcancer

or Contact Us or call Kalev Fitness 604 568 6006

Week 2 Tip:

Focus on two different days of cardio into your work-outs.

This would mean doing one day high intensity, which might include a Tabatas class or intervals on the treadmill. You will want to push hard for 1 minute, and then ease off for 30seconds and repeat for 20-30min. Pick a type of cardio that you are confident with for this one.

The next day could be a longer cardio session, at a lower intensity. For example going for a nice jog on the sea wall, choose an intensity that is slightly higher than your lower intensity on intervals.  Whatever it is, make sure it is much longer than you high intensity day, about 2x as long.

Come in this week and get personal training for $25 / session, click here to find out how.

Week 1 Tip:

Plan 5-6 weeks ahead. Click Here

Week 1 Tip:

Plan 5-6 weeks ahead. This means look at your calendar, work schedule, vacations etc, and plan your work-out, days and times in advance. This is very important to help you keep on track of your goals and be ready for the climb.

  - February 26th/2011 is the Stair Climb date.
  – Increase intensity every few weeks leading up to the event.
  – Try to do at least one day of strength training, one day high intensity cardio and one day long duration/ endurance cardio day.
  – Go to the bottom of http://www.kalevfitness.com/archives/stairclimbweek1 and check out the Stair Climb program we have posted there.

Come in this week and let us know you are doing the stair climb to receive 10% off boot camp and group fitness services, contact us now!

This program is for a moderate ability level looking to improve time, contact us for Intro Level programs!

So, grab a friend and get some one-on-two partner attention from a Personal Trainer and save even more money on our monthly auto pay program!

• - 1/2 hr session for $25 each
• - 1 hour session for $40 each

Click HERE to contact us as this special is only for this month!
604 560 6006

• - $99 for 3 x 1/2 hr sessions
• - $149 for 2 x 1 hour sessions
• - $99 or unlimited month Boot Camp, Tabata’a, Group Fitness

Please note:

• - this introductory Gift Certificate is to be redeemed by new clients only
• - purchasing client may buy equal number for themselves as bought for gift’s
• - 2 GC’s max per person new client

Click Here to by online
Click HERE to contact us  or call now 604 560 6006

This special is only for christmas! 

Quinoa Salad

Makes 4 servings
Ingredients:

• 2 cups water
• 1 cup quinoa, rinsed well
• 1 cup grape tomatoes, halved
• 1/4 cup diced celery
• 2 tbsp chopped fresh parsley
• 1/4 cup orange juice
• 1 tbsp olive oil
• 1/2 tsp fresh grated orange rind
• 1/4 tsp sea salt
• Fresh ground black pepper, to taste

Instructions:

1. Bring water to a boil in a small saucepan. Add quinoa. Return to a boil and simmer until water is absorbed, approximately 15 minutes. Remove from heat and place in a large mixing bowl to cool.
2. Add tomatoes, celery and parsley to the bowl. Mix together with quinoa.
3. In a small mixing bowl, whisk together remaining ingredients to make dressing. Pour over salad and toss well to combine.

Nutrients per serving: Calories: 200, Total Fats: 6 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 161 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugars: 1 g, Protein: 7 g, Iron: 1 mg

Kale Salad

Makes 4 servings
Ingredients:

• 1 large bunch of kale
• 3 tbsp pine nuts
• 2 tsp olive oil
• 1 tbsp minced garlic
• 3⁄4 cup chopped red onion
• 1⁄4 cup chopped green bell pepper
• 1 1⁄2 cups sliced baby carrots
• 1 6-oz package Hickory Baked Tofu, sliced on an angle
• 3 oz diced portebello mushrooms
• 1 cup defrosted frozen corn
• 1⁄2 cup golden raisins
• 1⁄4 cup dry sherry
• 1 tbsp tamari
• 1 tbsp nutritional yeast

Instructions:

1. To prepare kale, first rinse the leaves thoroughly, then strip them away from the tough stalk, tearing into bite-size pieces. Set aside.
2. Toast pine nuts in a small, dry frying pan over medium-high heat for about 3 minutes, shaking the pan frequently until the nuts just begin to brown and are fragrant. Set aside.
3. Heat oil and garlic in a 14-inch stir-fry pan, or wok, for 1 minute. Add onion, bell pepper and sliced carrots. Cook for 3 minutes and add kale. Cook until kale begins to wilt. Add tofu and mushrooms. Cook mixture for 5 minutes, stirring frequently. Add corn, raisins, pine nuts, sherry, tamari and nutritional yeast. Reduce heat and simmer until heated through, about 5 minutes, stirring occasionally. Serve.

Nutrients per serving: Calories: 345, Fat: 15 g, Sodium: 366 mg, Carbohydrates: 42 g, Fiber: 7 g, Protein: 14 g

Orange Fennel Salad

Makes 4 servings
Ingredients:

• 3-4 Oranges, peeled and sliced
• Juice and zest of 1 orange
• Salt
• Olive Oil
• A medium-large fennel bulb
• Balsamic vinegar

Instructions:

1. Salt the orange slices and drizzle generously with olive oil. Put aside while you cut the fennel to allow salt to bring out the juices.
2. Clean and quarter a medium-to-large bulb of fennel and slice it. Toss it with the oranges and season with some more salt, and also pepper at this point. Drizzle with balsamic vinegar, orange juice, zest, and toss one more time.
3. Garnish with fennel leaves. Serve.

Nutrients per serving: not available

Have any recipe suggestions? Looking for a way to make your favourite dishes healthier? Send me your questions and thoughts at info@kalevfitness.com !

Sarah Rathwell – Kalev Fitness Solution

w: http://www.KalevFitness.com t:604-568-6006

e:Info@KalevFitness.com