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Aqua Mat/Fit Mat Teacher Training in Vancouver

8/22/2019

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This past Saturday, we spent the day at the Coquitlam City Centre Aquatic Complex with 12 fitness professional for our Float into Fitness Teacher Training. Our group of fitness professionals came from a variety of backgrounds - fitness instructors who teach zumba, spin, HIIT, aqua fit instructors and lifeguards. We were lucky to have a great group who supported each other in a positive learning environment throughout the day. 

The group learned the ins and outs of the Aquam Mats, the set-up, best practices for teaching, and spent some time practice teaching. They also walked away with three different class styles to fuel their lesson plans as they begin to teach. 

Thank you to Tom, Nick, Cassandra and Kendra at the Coquitlam City Centre Complex for inviting us in for the day! We're looking forward to spreading more pool fitness and yoga love throughout BC!

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Buy a paddle board this spring!

5/4/2019

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Take advantage of our spring Paddleboard sale! Amazing deals on isup and hard boards. Prices listed below. are cost price - a steal of a deal! Email us to try before you buy!: [email protected]
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Pure Life Inflatable Paddleboards
11’2 Tortuga (green) $800
Pure Life Paddles start at $100
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Paiwen hard boards

9’ 2014 model, $700 with paddle and fin
8'6" 2018 paddle surf model, $1300 (no accessories included)

​Scroll down for photos!

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Pure Life Inflatable boards, the Tortugas - green boards on left - 3 available. 11'2. Sturdy and stable. Great for flatwater cruising, for beginners, or for you, yours kids and dog!
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9' Paiwen, 2014 model, great for flatwater recreational paddling. Also great in the waves for beginners.
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8'6" 2018 Paiwen Sup Surf model. Great for progressing in the waves.
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Paddle surf in the snow - check!

5/4/2019

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During one of my last trips to Tofino this past winter, the weather was definitely chillier than usual, and required some serious motivation to get in the water. But once you were in, 6 ml wetsuit on, it was A-OK!

I had recently made a vision board for the year with all the things I wanted to accomplish, and I came across an image of surfers riding to the beach on fat bikes in snow, boards in tow. So I put it on my vision board. Must surf while snowing. 

Well - it came to fruition this past winter. I know it sounds like it must have been terribly cold, but it was sooooo magical! I can't describe it. I was out on the water with some awesome paddlers from Vancouver, and we had a blast. Truly a session I will never forget!
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Creamy Coconut Cauliflower Rice Porridge

3/12/2019

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​I posted this bad boy to my social channels, and had a bunch of inquiries, so here is a slightly more official recipe below.

I have to say that eating cauliflower rice porridge in the morning makes you feel pretty damn good about yourself. I did anyways! Warm veggies first thing in the morning, check!

Also, I promise it tastes better than it sounds. The lemon rind, paired with berry and band toppings is nice little mix of salty and sweet.

Ingredients:
  • 1 package of Green Giant cauliflower rice, or make your own from a head of cauliflower
  • ​1 full can of coconut milk
  • Rind of one lemon (to taste - but I used almost all of it)
  • Blueberries
  • 1 Chiquita banana
  • Chia seeds
  • Hemp Hearts

Instructions:

1. Empty entire package of cauliflower rice, or your own homemade cauliflower rice into a pot on the stove. 
2. Add can of coconut milk. 
3. Stir until lightly boiling, add lemon rind, let simmer until the porridge thickens. 
4. Remove from stove, top with berries, bananas, chia seeds, hemp hearts, or other toppings of your choice. 
6. Feel damn good about eating warm veggies in the am!

if you liked this recipe, please share it! And don't forget to subscribe to my newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness!
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June 19th, 2018

6/19/2018

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June 10th, 2018

6/10/2018

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How to stay active on vacation

1/23/2018

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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:

  • Morning beach runs: On the days that I knew we would be sightseeing, I started my day with a quick 5K run along the beach, and stopped at the end for a short a core workout using just body weight. Extra tip: Jog with your quick dry sports bra and bikini bottoms, and go for a dip in the ocean to cool off afterwards - the feeling is euphoric!
  • Resistance band workouts on the beach: Some days I also jogged with a resistance band and stopped to do a short strength workout with it on the beach afterwards. 
  • Walk to, and throughout, all your destinations: A quintessential part of any Euro trip usually includes lots and lots of walking to explore charming cobblestone streets and take in the sights. I wore my Garmin Vivo Active HR to track my footsteps. Any days that I thought my steps would be low, I would make sure to go for an extra walk either along the beach, or around the block or the house we rented.
  • Beach Walks: When we were relaxing on the beach, and playing in the sand, I would get up and take some time out to go for a long walk along the beach - sometimes getting in just a couple thousand steps, and sometimes as many as 6,000.
  • Swim, snorkel and beach play: The Mediterranean is beautiful temperature, so we would undoubtedly go for swims to cool off. I would usually choose a buoy as my destination, and swim to it and back to the beach. Extra tip: Carry snorkel gear with you to check out clear waters and fish at new beaches. We would also break to play in the sand occasionally with baby Syd. 
  • Paddleboard: We rented paddleboards to catch a small swell that came in, and we also paddled along the shoreline. Once you become more comfortable paddling, pick up the pace and start using your core and upper back muscles to generate more calorie burn. 
  • Incorporate hikes in your trip: We looked up local hikes in new areas we planned to visit. One day we did a short 1.5 hour hike in a gorge that was part of the town of Ronda. Another day we did a full day trip to a town called Antequerra, where we did a 12 km hike up to spectacular, prehistoric rock formations created by the extinct sea of Tethys when it existed 160 million years ago. 
  • Rent bikes: We love to bike, and tried to mountain bike for a couple days, but unfortunately the tour operators were fully booked. So instead we found a greenway - once built as a railway bed turned to gravel bike path - and spent a few hours biking 36 kms from point A to point B along the greenway. It was also a spectacular way to see the Andalusian countryside. 
  • Eat adequate protein at each meal: Protein is known to be a thermogenic food - meaning you burn calories during the digestive process. Try to include protein at every meal - use your hand to measure the quantity. Ladies - one palm size piece of protein per meal, and guys - up to two palm size pieces. ​
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!
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Beef Noodle Bowl

11/6/2017

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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!

Ingredients:
lean ground beef, (125 g)
tofu shiritaki noodles (1 package)
Beef broth (0.3 cup)
1 onion
broccoli rabe (0.5 cup)
red pepper (0.5 cup)
red pepper flakes (1 tsp)

Instructions:

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!

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Steps to Meal Prep

11/2/2017

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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!
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Alternatives to Traditional Pasta

11/2/2017

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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:
  • spaghetti squash
  • zucchini noodles, made using a Spiralizer
  • Nupasta
  • Tofu Shiritaki noodles
  • Konjac Shiritaki noodles
  • Yam Shiritaki noodles 

Don't forget to subscribe to our newsletter for outdoor fitness trips, recipes, and tips and tricks on everything Stand Up Paddle, & fitness!
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    Nikki Johnston Beaudoin is an outdoorsy Mountain Mermaid, and the Founder of Sea to Sky Fitness.

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