HOLIDAY CLOSURE
BMI will be closed for the holidays starting 2:00pm on Friday, December 23, 2022.
Regular appointments and Zoom fitness classes will resume on Monday, January 2, 2023.
Wishing you a wonderful holiday season from everyone at BMI!
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Get to know BMI's Newest Administrator, Volha
1. Are you originally from the Ottawa area? If not, how long have you been here and what do you like most about living in the city?
I was born and raised in Belarus until the age of 10! I love Ottawa as it was my first home in Canada and has an abundance of green spaces to offer while still being a large city.
2. What do you enjoy doing in your spare time?
I love nature and animals more than anything, so I try to spend a lot of my free time doing hikes, playing, and exploring with my pup. My favorite activity would have to be horseback riding – they’re just big dogs!
3. At BMI, we all love cooking and testing out new recipes! What is your favorite meal to make?
My mom introduced this salad recipe to me a few years ago – I was craving a savoury but sweet flavour, that wouldn’t feel heavy in the tummy, and was quick and easy to prepare. Just cut some pineapple and boiled chicken into chunks, slice up some mushrooms and cheese and finally, top it off with light mayo to your liking. Mix and munch!
4. What are three things that you would want anyone meeting you for the first time to know?
- I always try and look for the positive of a situation – there’s a light no matter how bright it is.
- Seeing people talk about subjects they’re passionate about is one of my favorite things to experience. The excitement is contagious!
- I have a cat with 24 toes, normal cats have 18!
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Greek Yoghurt Cheesecake
This protein-packed Greek yogurt cheesecake is so rich and creamy, it's hard to believe the recipe is secretly good for you!
Servings: 1 Cheesecake
Ingredients:
- 1 1/2 cups Greek yogurt, vegan if desired
- 1/2 cup cream cheese, or soft or firm tofu
- 1/4 tsp salt
- 1 1/2 tsp pure vanilla extract
- 1/2 tbsp lemon juice
- 1/2 cup pure maple syrup or agave (or 2/3 cup sugar or xylitol)
- 1 tbsp cornstarch or arrowroot
- Crust of choice
Instructions:
- Preheat oven to 350° F.
- Combine all ingredients until completely smooth – recommend a blender or food processor for the smoothest results.
- Pour mixture into any prepared crust. Bake 50 minutes, then remove from the oven. – It should still look underdone.
- Allow to cool for an hour before moving the cake, uncovered, to the refrigerator to set for at least 8 hours.
- Serve and enjoy!
Nutrition Information
- Calories: 195kcal
- Fat: 6.5g
- Carbohydrates: 27.2g
- Protein: 7.1g
- Fiber: 0.8g
- Sugar: 14.6g
Recipe and Picture Credit:
Chocolate Covered Katie
https://chocolatecoveredkatie.com/greek-yogurt-cheesecake/
Kelly's
Workout of the Month
12 Days of Christmas
- 20-Second Plank
- Burpees
- Reverse Lunges (each side)
- Plank Shoulder Taps
- Push-Ups
- Jump Squats
- Superman Extensions
- Ab Bicycle (each side)
- Squats
- Mountain Climbers
- Hip Raises
- Side Lunge (each side)
LEVEL 1
12 Days of Christmas:
Go through each exercise in order, exactly as it's written, doing one twenty second plant, followed by two burpees, three reverse lunges, etc. Remember to make modifications as needed, for example, using a chair for extra support or avoiding jumping.
Complete the workout by working your way through the 12 moves.
LEVEL 2
Christmas Countdown:
Start with one 20-second plank. Then move on to two burpees, followed by one plank hold for 20 seconds. Next, three reverse lunges (each side), two burpees, and one 20-second plank hold. Follow that with four plank shoulder taps, three reverse lunges (each side), two burpees, and one 20 second-plank hold.
Keep going until you've built up and completed the full countdown.
Holiday Fitness Tips
- DO NOT GO INTO THE HOLIDAYS WITHOUT A PLAN. I REPEAT: HAVE A PLAN!
- Ask for an early Christmas gift. Workout wear and dumbbells, a Fitbit, or maybe purchase one of the many smart phone app memberships (like Beach Body on Demand, Sworkit, Alo Moves,Fitbod, Apple Fitness, Nike training, Sweat, Yoga with Adriene, Peloton)
- Set an alarm to remind yourself to move. Break it up into 15 or 30 min increments. It all adds up.
- Exercise “breaks” during commercials (plank, wall sit).
- If you live in an apartment building or can access one, use the stairwells as your personal gym. Take the stairs up and take the elevator down if you are unable to get down (watch your knees!). If there are stairs on either side sprint/walk the length of the hallway, climb the stairs and repeat, until you are at the top. Be creative.
- Join the mall walkers. Most malls have walking before shoppers start their day. If they don't, why not create your own group, ask a friend to help you stay committed to your fitness lifestyle? Stay focussed on your task of walking during the holidays.
- Pick a short term fitness goal for over the holidays: example, accumulate 10 minutes minimum of aerobic steps on your pedometer each day. Hold a plank for 60 seconds. Complete 15 perfect form pushups. Do one 4 minute Tabata every day!
- Start thinking of a long-term fitness goal for 2023: The Early Bird Try-a-Tri in May, a Learn to Run program? Maybe enter the Ottawa Race weekend 2k, 5k (run or walk)
- Find a partner to do it with. Set workout appointments with someone so you don’t have to depend on yourself alone! This will help to keep motivation higher.
- Meet with me (Kelly) and let me help you put a realistic plan together for the Holidays!
Kelly Debruyn
Fitness Director
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Kelly's Fitness Files
December
Quote of the Month
“Falling down is an accident. Staying down is a choice.”
-unknown
IN-PERSON Strength Classes Beginning in 2023!
We wanted to thank all our BMI clients for their patience while we continue to navigate through the challenges that evolved with the pandemic. We are happy to announce that starting in January 2023, BMI will begin offering a hybrid of in-person and virtual fitness classes! Our hope is to ensure that everyone is accommodated, whether you prefer to continue working out at home, or if you thrive with in-person classes.
During this trial period, please note that the fitness class schedule will be subject to change based on the demand for in-person and virtual classes. We will do our best to accommodate these trends to ensure there is a selection available for everyone.
For precautionary measures, our fitness facility and office space are equipped with air filtration devices. Masks are required to be worn while in the office, and they are strongly recommended while attending exercise classes. For the safety of our patients and staff, we will continue to ask that patients do not attend classes if they are experiencing any cold or flu-like symptoms.
As your trainer, I am encouraging you to continue exercising in the environment that you are most successful in. Although I hope you will try some in-person classes so that we can regroup as a community and meet new people, our full support will still be prominent for those who will remain virtual!
The 2023 Winter class schedule will be released soon. Should you have any questions in the meantime, please do not hesitate to contact the Front Desk.
Zoom Fitness
Class Scheduled
Monday:
- 7:00am-7:45am (Carley) *Level 2 Strength*
- 8:30am - 9am (Kelly) *Level 1 & 2 Strength*
- 12:00pm - 12:20pm (Kelly) *Level 1 Strength*
- 6:00pm -6:45pm (Kelly) *Level 1 & 2 Strength*
Tuesday:
- 9:30am-10:15am (Kelly) *Level 1 & 2 Strength*
Wednesday:
- 7:00am-7:45am (Carley) *Level 2 Strength*
- 12:00pm - 12:20pm (Kelly) *Level 1 Strength*
- 6:00pm - 6:30pm (Kelly) *Pre/Post Surgical Class*
Thursday:
- 9:30am-10:15am (Kelly) *Level 1 & 2 Strength class*
Friday:
- 7:00am-7:45am (Carley) *Level 2 Strength*
- 8:30am - 9:00am (Kelly) *Level 1 & 2 Strength*
- 12:00pm - 12:20pm (Kelly) *Level 1 Strength*
Kelly Debruyn
Certified Health Coach
Using Nudges to Support your Health Journey
Building health habits can take time and creativity; however, there are several evidence-based tools that can support you on your behaviour change journey. Nudges are one of those tools.
What exactly is a nudge?
Put simply, a nudge is “any factor that significantly alters the behaviour”. * Nudges can be used to gently support a specific behaviour without adding any major restrictions on your freedom as an individual.
Whether you are working to add more movement into your day or to establish a weekly meal prep routine, nudges can be personalized to fit your needs and to help lead you in the right direction towards your vision.
What makes a good nudge?
A good nudge is one that is both simple and personalized. It should include a specific call-to-action allowing your brain to easily make a connection between the nudge and the behavioural outside.
It should specific, personalized and include a call-to-action allowing your brain to easily make a connection between the nudge and the behavioural outside. A nudge could be a sign or post-it note, a smartphone reminder or habit tracking app, a visual cue or poster.
Examples:
- A post-it note in your car reminding you to park in the furthest parking spot to encourage more walking.
- Purchasing snack-size bowls to standardize portion size for your evening snack.
- A yoga mat or jump rope in your workspace to promote active breaks.
- Displaying cookbooks on your kitchen counter to inspire more creativity in the kitchen.
*Thaler, R. & Sunstein, C. Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press. 2008
Meghan Major
Certified Health Coach
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A Dietitian's Strategy
Keeping Tabs on Calories
Most alcoholic beverages aren't required to list calories (or ingredients) on labels. Here's rough guide to calories in whatever may be your drink of choice:
𝗕𝗲𝗲𝗿: Most regular beers start at around 150 calories per bottle. High alcohol beers have more, up to 250 calories.
𝗪𝗶𝗻𝗲: Most varieties of red and white wine contain 120 calories per 5-ounce glass.
𝗟𝗶𝗾𝗼𝘂𝗿: A shot of typical liquor has 100-120 calories.
𝗖𝗹𝗮𝘀𝘀𝗶𝗰 𝗖𝗼𝗰𝗸𝘁𝗮𝗶𝗹𝘀: Cocktails like mojitos, Moscow mules and margaritas range from 200-300 calories per glass.
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Stay Connected!
The BMI Team posts regular updates on Facebook and Instagram, including delicious recipes, healthy snack ideas and answers to some of the most commonly asked questions.
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