April News

Upcoming events, contests and more…

  1. *NEW!* Tuesday/Thursday boot camps (7pm)
    We’ve added a new boot camp to our schedule – Tuesdays & Thursdays at 7 with Justin & Kiana! You’ll be taken through a split spin & circuit workout for one hour. Not for the faint of heart!
  2. Tough Mudder Boot camp Saturdays (9:30am)
    Although this started in mid-March, you’re not too late to join in! This is a 12-week course to prep you and your team for Whistler’s Tough Mudder competition in June. Extra registration required.
  3. Contest announcement – #LIMITLESSPLANK
    We’re hosting an Instagram giveaway for the best plank in the best location! Take an adventure on this awesome island we call home and find the coolest place to show off your core skills. Be sure to tag @limitlessfitnessvictoria and #limitlessplank so we see your submission! The two most creative posts in the month of April will each receive a 2-hour kayaking trip for two in Sidney. Get planking!
  4. Spring PT Promo (Melissa, Alicia, Kiana)
    Get into shape for summer with one of our awesome Limitless trainers! For the month of April, we are offering a “4 for 3” giveaway…purchase an intro 3-pack of personal training sessions and get 1 free! To match up with a suitable trainer, you can visit our website and view their bios.
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Spring has sprung in YYJ!
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Lemon-Asparagus Pasta

If you’re not familiar with vegan-friendly recipes, this creamy and tangy pasta dish is a great start!

Ingredients

  • 1 bunch asparagus (12 ounces), trimmed and washed
  • Sea salt and black pepper
  • 2 lemons
  • 2 1/2 tbsp Olive oil
  • 3-4 large cloves garlic, minced (~2 Tbsp)
  • 5 cups rotini or bow tie pasta
  • 2.5 cups unsweetened plain almond milk
  • 3-4 Tbsp all purpose flour
  • 1-2 Tbsp nutritional yeast (non-vegan sub: parmesan cheese)

Directions

  1. Preheat oven to 400 degrees. Add asparagus to a baking sheet and toss with 1/2 tbsp olive oil, salt and pepper. Top with several thin slices of lemon and bake for 20-25 minutes. Once finished cooking, remove from oven and roughly chop into thirds.
  2. In the meantime, bring a pot of water to a boil and salt generously.
  3. Bring a large skillet to medium heat. Once hot, add 2 Tbsp olive oil and garlic. Cook for 1-2 minutes or until garlic is just starting to brown.
  4. Add 3 Tbsp flour and whisk. Cook for 30 seconds, then whisk in almond milk 1/2 cup at a time. TIP: Use a large flat spatula to smash down the bits of garlic and flour to properly incorporate. Add a healthy pinch salt and pepper and whisk. Slightly lower heat and continue cooking to thicken, stirring occasionally.
  5. Add pasta to boiling water and cook according to package instructions. Then drain and set aside.
  6. Add nutritional yeast and another pinch of salt and pepper to sauce. If it looks runny, add another Tablespoon of flour (or cornstarch). Stir until creamy and smooth and adjust seasonings as needed. Continue cooking over medium to medium-low heat to thicken.
  7. Once your sauce has reached desired thickness, add the juice of half a lemon and stir.
  8. Add 3/4 of the chopped asparagus and the cooked pasta to the sauce and toss to coat.
  9. Divide between 2-3 serving plates and top with remaining asparagus. Serve with a lemon wedge.
  10. Store leftovers in the refrigerator for up to 3 days.

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Trainer Spotlight: Kiana

Don’t let her child-like laughter fool you…this girl will kick your butt!

  1. History:
    I was an athletic kid and played many sports, like soccer and skating. I always loved being outside and active. As a teenager I joined as many classes at my local gym as I could, and eventually decided to get myself a trainer to learn more about fitness.
  2. Why did you become a trainer?
    I became a trainer because I wanted to share my love and passion for fitness with others – so when they wake up every day, they feel as great as I do!
  3. What type of training do you specialize in?
    I specialize in circuit/interval training, which is great for improving overall cardio and strength. Come try out one of my boot camps or a spin class!
  4. What is the most fulfilling part of your job?
    The most fulfilling part of my job is seeing my clients reach their goals, and achieving things they didn’t think they could on their own!
  5. Fun fact:
    I’m super accident prone! Anything from breaking my foot on pile of sand, to being crushed by a TV while walking (true story).
  6. Favourite cheat meal:
    Burgers, pizza, cookies, ice cream, chocolate…oh my, I love everything. Can eating be classified as a hobby?

 

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Easy “Crack Slaw”

Try this served over jasmine rice or garlic quinoa!

Ingredients

  • 2 tsp. coconut oil
  • 2 cloves garlic, minced
  • 1 lb. ground turkey
  • 10 oz. coleslaw mix
  • 1 tbsp. sriracha
  • 2 tbsp. low sodium soy sauce
  • 1 tsp. vinegar
  • 1 tsp. sesame seeds
  • salt & pepper
  • green onion, for garnish

Directions

  1. In a wok over medium heat, toast garlic in coconut oil until fragrant. Add ground turkey and cook through.
  2. Add coleslaw mix and cook until slaw starts to soften. Add sriracha, soy sauce, vinegar, sesame seeds, and salt & pepper and saute another 1-2 mins.
  3. Top with more sesame seeds and chopped green onion.

 

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Matcha-Coconut Overnight Oats

Overnight oats are one of the simplest ways to make sure you are getting the nutrients you need in the morning. Don’t forget – breakfast is the most important meal of the day!

Ingredients

  • 3 cups almond milk
  • 2 cups rolled oats
  • 2 tbsp. honey
  • 2 tbsp. chia seeds
  • 2 tbsp. unsweetened shredded coconut
  • 2 tbsp. pumpkin seeds
  • 1/2 teaspoon matcha powder
 Directions
  1. In a large bowl, add all the ingredients and mix thoroughly. If you notice the mixture is too dry, add more milk, as the rolled oats and chia seeds will absorb some of the milk overnight.
  2. Place mixture in the refrigerator overnight.
  3. Serve the next morning with some extra coconut and milk, if desired.
  4. Makes 6 servings – portion the rest into jars and have breakfast for the whole week!

**Can be served warm or cold – I like mine lukewarm, so I’ll put my oats in the microwave for 1 min or so!

Macros: P 9g – C 30g – F 5g

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The When/How/Why of Stretching

Don’t kid yourself…we know you’re guilty of neglecting your muscles post-workout!

Here’s the thing about stretching: It’s a great concept and it’s necessary to prevent being ultra-sore the day after your work out…but once you’ve served your (gym) time, all you want to do is go home and veg out. If I could take an educated guess, I’d say that about 9 in 10 people don’t stretch enough (or at all!) after their workout.

As promised, here are a few pointers on proper stretch etiquette:

  1. Why?
    Stretching aids in muscle recovery…big time. It helps restore your body to its natural posture after a tough lifting session, so not stretching can leave your muscles tight and shortened.
  2. When?
    Don’t assume that everything you see at the gym is right! There are so many people that use static stretching before their workouts, which can be potentially harmful to your muscles. Make sure you stretch warm muscles post-workout to prevent pulls or tears.
  3. How?
    There are two types of stretches: Dynamic (=moving) and Static (=still). Dynamic stretches are fine to use pre-workout, as it warms your muscles and elevates your heart rate. Static stretching, on the other hand, must only be used after your workout. Make sure you hold a static stretch for 25-30 seconds to reap the full benefits.

Make sure to check out the diagram below for some basic Static stretches to add into your gym routine!

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Slow-cooker Salsa Steak

Meal prep madness! Make a big batch of this ahead of time and divide into portions for the rest of the week.

Ingredients

  • 2 lb top sirloin or top round steak, cubed
  • 2 cups salsa
  • 2 tbsp chopped garlic
  • 3 cups carrots, sliced
  • 2 cups mushrooms (optional)
  • 2 tbsp cajun spice

Directions

  1. Add all ingredients to a slow cooker. Cook 4 hours on high or 7-8 hours on low. Serve over rice. Makes 8 servings

Macros (per serving): P 34g – C 4g – F 9g

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Trainer Spotlight: Melissa

Get to know your Limitless trainers! Over the coming weeks, we’ll be interviewing our crew on how and why they got started in the fitness business.

  1. History:
    I grew up on the Island, but spent my childhood playing music rather than playing sports. When I finally grew into my knobbly knees and elbows, I joined a rugby team and loved it! I went on to play at the University of Calgary until multiple concussions permanently sidelined me.
  2. Why did you become a trainer?
    I needed another outlet to exercise, so after my injuries, I signed up at the nearest gym to me in Calgary. I immediately loved it and started working out every day. After I started seeing results, my friends would ask me how I did it. As much as I loved giving fitness tips to my friends, I knew that I may not have been completely informed on what I was telling them. I decided to take my Personal Training certification, and within a day I realized I was right! The term ‘Leave it to the professionals’ rings so true in our industry and it’s important to have an educated opinion on your training.
  3. What type of training do you specialize in?
    I always thought I would gravitate towards competition prep (having competed myself), but once I moved back to Victoria and made the move to personal training full time, I’ve found that Weight Loss and Total Body Transformations are my forte.
  4. What is the most fulfilling part of your job?
    There’s nothing better than witnessing someone go from ‘I can’t’ to ‘I can…I will…and I just did’! So many of us underestimate our true willpower and capabilities until we get someone to push us in the right direction. I’m beyond thankful that I get to be that ‘someone’ every day…and change lives for the better.
  5. Fun fact:
    When I wasn’t playing piano as a kid, I was beekeeping! I’m a 6th-generation apiarist. It was my first love at age 4 when my grandfather had his business, and my dad and I have continued his legacy ever since he passed away in 1996. We still have my 3x-great grandfathers’ honey extractor from the 1870’s that we use every season!
  6. Favourite cheat meal:
    I won’t even sugar coat this – a slice of pizza the size of my head (the greasier the better), followed by Ben & Jerry’s cherry garcia ice cream. Bowl optional.

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Melissa (L) at the 2013 SWFC in Vancouver

 

Curried Chickpea + Strawberry Sandwiches

The best part about spring is the FOOD! Kick your nutrition into high gear with your newest (vegan-friendly!) lunchbox staple.

Ingredients

  • 1 (15 oz) can chickpeas, drained & rinsed
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp. curry powder
  • salt & pepper, to taste
  • 1/2 cucumber, finely diced
  • 1 green onion, diced
  • 2-3 strawberries, finely diced
  • 1/2 cup sprouted mung beans (optional)
  • 2 slices organic whole-grain bread
  • 1 tsp. light mayo

Directions

  1. Combine chickpeas, EVOO, mustard, garlic, curry powder, and salt & pepper in a food processor and pulse until chickpeas are broken down.
  2. Transfer to a bowl and mix in cucumber, green onion, strawberries, and mung beans.
  3. Spread mayo on bread and add a few spoonfuls of your chickpea mixture.
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Move over, ham & cheese!

Apple Pie Protein Bars (GF)

The perfect snack to enjoy on an early springtime hike or beach excursion!

Ingredients

  • 2 tbsp Coconut Oil
  • 1/2 cup Vanilla Whey protein powder
  • 4 tbsp Coconut sugar (or stevia)
  • 4 tbsp Almond Butter
  • 4 tbsp Almond milk
  • 4 tbsp Coconut Flour
  • 1 tbsp Cinnamon
  • 1 tbsp Allspice
  • 1 Medium apple, sliced

Directions

  1. Steam apple slices until they get soft. You can peel the apple before steaming it or you can leave the skin on—it’s up to you!
  2. Mix the rest of the ingredients together in a food processor until you get a soft dough.
  3. Press the dough onto a small silicone brownie pan. Add your apple slices on top, and sprinkle the whole thing with some extra cinnamon or allspice
  4. Bake at 340 F for about 15-20 minutes or until an inserted knife comes out clean.
  5. Let the bars cool down completely before slicing and eating. Makes 4 bars.

Macros (per serving): P 18g – C 15g – F 23g

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