The heat wave sweeping Vancouver has brought tons of sun, sand, salt, vitamins sea and SUP time at Ambleside Beach!
We met lots of new faces, had good friends drop by, rented out Paddleboards and our pink flamingo, Fatima, made her debut on Ambleside shores! Here are some recent photos from the last few days of the heat wave.
We are brimming with excitement over our new, awesome location in the heart of Ambleside Beach, in West Van.
You can now find us at 1250 Argyle Ave, in the concession building, right next to the Seaside Cafe. Check out some of the photos from our opening day!
In addition to our regularly scheduled Stand Up Paddle (SUP) lessons, SUP Yoga and SUP Fitness programs this summer, we will also be offering SUP rentals from Ambleside Beach.
Lessons and classes must be pre-booked online here, but rentals are offered on a first-come, first-serve basis and cannot be reserved ahead of time.
Our hours will depend heavily on mother nature - if the sun is shinning, you will find us out on the beach. As long as the weather is warm and sunny, we will be open most weekday evenings and all weekends throughout the summer months, until Labour Day weekend.
You can call or text us to find out if we are down at the beach before coming, or you can check our Facebook or Instagram channels for updates. We will be posting everyday we are open for Stand Up Paddleboard rentals on the beach.
We can’t wait to see you out on the water!
Check out our Facebook page, Instagram page for updates!
Here we are, just about mid-winter, and many clients are friends are heading for the tropics in the coming weeks for some Vitamin Sea and Vitamin D! So I thought I would share some tips on how to stay active on your upcoming vacation.
Typically for my husband and I, most of our vacations revolve around sports - most often we travel to surf, ski, bike or hike, with some R’N’R on the side either in the evenings or as a rest day in between. However, our recent European trip involved a lot of sight seeing, and relaxing on beaches with calm seas. Although we enjoyed our trip, for the most part, it did not revolve around a sport as it usually does - so I had to consciously work activity into my day. Check out some of the photos from our trip - on these days we incorporated beach walks, biking, hiking, and lots of walking into our trip.
When it comes to fitness and leanness, there are a few important components that come into play: your Resting Energy Expenditure (the amount of calories your body burns at rest just to stay alive, also known as REE), the thermic effect of food (certain foods actually burn more calories while consuming them than others), as well as physical activity. All of these components together are referred to as your Total Daily Energy Expenditure.
In order to keep your TDEE high, it is therefore important to include physical activity in your day, as well as include thermogenic foods in your diet.
So here are a few things that I tried to incorporate into my days during our holiday to make sure I was still keeping my TDEE up:
If you like what you have read, and would like to train with a certified fitness professional to reach your goals before or after a vacation, contact me! You can also subscribe to our newsletter.
You can also try subscribing to one of my Beachbody workouts to complete at home anytime, or maybe even on vacation!
A warm bowl of noodles can be really comforting on a cool fall or winter day. Last week, I did a post about alternatives to traditional pasta, so this recipe uses Shiritaki Tofu noodles as an alternative. And by the way, these noodles are approved by my husband, who is NOT a health nut. Always a good sign!
lean ground beef, (125 g)
tofu shiritaki noodles (1 package)
Beef broth (0.3 cup)
broccoli rabe (0.5 cup)
red pepper (0.5 cup)
red pepper flakes (1 tsp)
1. Saute onion and lean ground beef in casserole pot with coconut oil until meat is lightly browned. Toss in red pepper.
2. Add beef broth, red pepper flakes, toss in broccoli rabe.
3. As a final stage, right before eating, toss in noodles. Season with salt, pepper
if you liked this recipe, please share it! And don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness!
Taking the time to meal prep at least once per week is the secret to fat loss. When we have healthy, homemade food ready to eat in a pinch, we make better food choices.
In this video, I review some of the steps to meal prepping, and have outlined them below. I also showcase my FAVOURITE new cookbook in the video - SIBO Family Favourites. For any of you experiencing digestive distress or diagnosed with Small Intestinal Bacterial Overgrowth, I highly recommend you check it out. So far, I am LOVING it!
Steps to weekly meal prep
1. At the beginning of week, or on the weekend, make a menu of what you will eat overnight. Make enough so that you can have the leftovers for lunch the next day.
2. Use your favourite cookbook for recipe inspiration. Check out my new cookbook, SIBO Family Favourites.
3. Write our the list of ingredients you will need to purchase from the grocery store.
4. Go purchase groceries (make sure not to go to the grocery store hungry - eat a meal or have a snack first as this eliminates the possibility of you making poorer food choices when you are hungry.
5. Come home, put groceries away, but leave vegetables out. Pre-chop your veggies for the week, and store in tupperware.
6. Make at least 1-2 meals on your meal prep day to keep you going for at least a couple days at the beginning of the week, if not the whole week.
7. Make sure to pre-cook carbs (quinoa, brown rice, roast sweet potato or squash). Make sure to make a batch of protein (could be baked salmon filets, for instance), and pre-chop your veggies, so you can throw it altogether for a quick meal in a pinch!
If you liked this video, please share it! And don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness!
During the cooler, wetter months, many of my clients have been looking for alternatives to traditional pasta. In some cases, something that is more nutrient-dense, something that contains less calories, or something that is gluten-free. In this video, I review some of those options and have listed them below as well.
Here are some of the alternatives I go over in the video:
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SUP season is never officially over in Vancouver, so you can take advantage of our end of SUP class season Paddleboard sale!
We've got five Pure Life inflatables, as listed below with quantities available, as well as two Paiwen 9' all-around/SUP surf hybrid boards.
Paiwen boards are a great choice for a number of reasons:
Check out Paiwen's latest 'feel good' video below!
2014 9' - $1000 (excludes paddle)
2017 9' - $1499 (includes board, paddle, leash, fins, boardbag)
Inflatables are a fantastic choice for a number of reasons:
Pure Life, Tortuga - 11'2" x 34" x 6" - $925 (3 available)
Paddle with plastic blade - $130
Paddle with carbon blade - $275
Taken on Canada Day this past summer, the Dorados are the blue boards on left, and the Tortugas are the green boards on the right.
For serious inquiries, please email Nikki: firstname.lastname@example.org
Finding time to make a healthy breakfast during the week can be challenging. But like most week day meals, choosing a day on the weekend to do meal prep is key to a healthy week ahead.
Make this omelette casserole on sundays, and chip away at it for breakfast every morning, or every other morning of the week. It contains your protein, fibre and healthy fats to help manage your blood sugar levels and keep you feeling satisfied throughout the morning.
It's also Paleo and Keto-friendly!
Omelette Casserole Recipe
Prep time 15 minutes | Cook time 15 minutes | Eat throughout the week or serves 6 in one sitting
What an amazing season of Stand Up Paddling! Our new partnership with the Hollyburn Sailing Club gave us a chance to meet so many new faces and enjoy the beautiful West Vancouver waterfront. We had a lot of fun in our SUP classes and lessons, and thought we'd share some of our favourite moments with you!
If you missed out this year, don't worry, we will be back again next summer. For more information visit our website seatoskyfit.com or sign up for our newsletter to stay updated!
Many thanks again to our partners at the Hollyburn Sailing Club!
MMMMmmmmmm fat bombs. Balls of delicious fatty-ness. As the name suggests, these little paleo/keto-friendly balls are filled with healthy fats, some protein and a mix of omega 3s and some omega 6s, and will hold you over until your next meal - that is, if you are even hungry on a keto-style diet.
I have been experimenting with some keto-style eating recently and whipped these fat bombs up as a snack, inspired by Canadian Keto-Queen, Leanne over at Healthful Pursuit. Technically, these are not 100% keto because of the vanilla extract, which contains alcohol sugars. However, you can substitute the vanilla, or just omit it altogether.
You can whip these fat babies up in 15 minutes and they require zero baking. I repeat, zero baking! Who has time for baking?! Not me, at least not unless it's the weekend. Plus, in the heat of the summer who wants to turn on the oven? Until next time, enjoy the fatty-ness!
Prepared in 15 minutes | Makes 9 balls
1 1/2 cup almond flour
1/4 cup chia seeds
1/2 cup hemp hearts
1/4 cup + 1 tbsp melted coconut oil
1 tsp sunflower seed butter
1 tbsp cold coffee (leftover from the morning)
1 tbsp cacao powder
1 tsp ceylon cinnamon
1 tsp pure vanilla extract
1. Place flour, seeds, hemp hearts in a mixing bowl and mix with fork. Add melted coconut oil and mix in thoroughly.
2. Add sunflower seed butter and mix in thoroughly.
3. Add remaining ingredients and mix well.
4. Form balls with ingredients, place in cookie tin or tupperware and keep refrigerated otherwise the balls might be a little crumbly.
Tip: To make these balls, 100% keto, you could add an artificial sweetener. I would recommend stevia.
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To Learn more about the Ketogenic Diet, visit the Healthful Pursuit blog, by Leanne Vogel, nutrition educator and Canadian-Keto Queen!
Nikki Johnston Beaudoin is an outdoorsy Mountain Mermaid, and the Owner and Operator of Sea to Sky Paddle Fit, based on Ambleside Beach in West Vancouver.