Fall Fitness Series Part 3: Bring your Fitness Routine indoors

fall-fitness-indoor-routine-langley

Exercise. You love it. The outdoors. You love that too. Combing the two together is your kind of work out. But…brrrrrr it’s getting cold outside. It’s that time of the year when our beautiful Fall weather turns into nose running, blistery “can’t feel your fingers” kind of cold. So, what do you do? Stop exercising? Bundle up and decide that it’s okay to be sedentary during the Winter months? We hope not! We can help you transition some of your outdoor exercise into simple indoor ones to keep you active all year long. Right in the comfort of your own home.

Exercise tips: always begin with a 5-minute warm up and 5-10 minutes of stretching after you have finished. Perform a full cycle of the suggested programs and start at the top again. Start slow, with an end goal of performing 3 sets of 10 reps (go through the routine 3 times and do 10 of each exercise). Remember it’s important to listen to your body – if something is causing you pain, skip that exercise and do the next one. 

Stairs Routine (Intermediate – Advanced)

With this first 30-minute full body routine all you need is yourself and some stairs. Start with your warm up: lunge up 2 stairs at a time and run/walk down 4 times.

  1. Side step up (2 stairs at a time) – walk/run down and do the other leg. 10 reps.
  2. Mountain climbers – hands in front, toes on stairs. Alternate knee to opposite shoulder and hold. 10 reps.
  3. Pushups – from knees or toes on stairs, hands on floor. 10 pushups.
  4. 1 leg dips – turn to the side and balance on one leg. Lower into a seated position) 10 each leg.
  5. Tricep dips – hands on stairs, fingers face the center of your body, legs bent in front of you. Lower from the elbow joint and push back to starting position). 10 reps.
  6. Plank with rotation – hands in front, toes on stairs. Lift one arm and open to the ceiling while you twist your torso. 10 reps.

No stairs? No worries! You can still do the routine above with a few modifications. Your warm up: 5 burpees, 10 alternating lunges back 4 times.

  1. Alternating Lunge back (10 each leg).
  2. Mountain climbers in a plank position. 10 reps.
  3. Pushups on floor (knees or toes). 10 reps.
  4. 1 leg dips (see above).
  5. Tricep dips on floor (see above).
  6. Plank with rotation (see above).

Resistance Routine (Beginner – Intermediate)

This 30-minute full body routine uses a resistance band and a yoga mat. Warm up using one of the warm ups above and remember your goal is to go through this routine 3 times. *Tip: there shouldn’t be any slack in the band while performing an exercise. If so, loop the band around the handles.

  1. Squat – place the band under your feet, hold the handles at your hips or shoulders – 10 total.
  2. Back row – stand in a lunge position, band under one foot and then cross at the handles. Lean slightly forward and pull the band towards your back with your palms facing behind you. 10 reps.
  3. Chest fly – place the band behind your back at your chest line. With palms facing each other squeeze towards your heart. 10 reps.
  4. 1 leg kick backs – stand on the band with both feet, handles at your hips. With your toe pointing on a slight angle, push the band away from your bum squeezing your gluten – 10 each leg.
  5. Bicep curl – stand on the band with one or two feet and pull the handle towards your armpit. 10 reps.
  6. Core without band – bicycle crunches, sit ups, toe reach or plank holds. 10 reps.
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Fall Fitness Series Part 3: Bring your Fitness Routine indoors

10-Kids-Halloween-Safety-Tips

Trick or Treat! Halloween is most children’s favourite festivity. Costumes, candy, scary but fun displays, going out at night and being with their friends…what’s not to like?! It’s just as much fun for the adults, as we get to experience this highly anticipated evening with our children. However, there are some real safety hazards on the frightful night that we need to be aware of. To ensure wonderful memories are created, we wanted to share 10 Halloween safety tips for you and your trick or treaters. We wish you all a very safe and happy Halloween!

Tip #1: Safe Costumes

You may have to make some adjustments to your children’s costume for trick or treating. A costume should be comfortable to wear and shortened to prevent tripping. Also, it is recommended to wear Makeup instead of a Mask, as masks can be safety hazards and annoying for your little one to wear all night. Lastly, comfortable waterproof shoes are a must!

Tip #2: Be Seen

Your child’s costume should be visible on the street. This means either wearing bright colors on the outside or using reflective strips on the costume, canes, wands, brooms and of course their treat bag. Many stores offer reflective treat bags at a minimal price.

Tip #3: Be Organized

Organize your trick or treating with the neighborhood children and their parents. This is a great way to get to know your neighbor better but equally as great if you cannot go yourself. Knowing your child will be with a responsible adult will give you peace of mind. Arranging small groups of 3-5 children is the ideal number for cars to see you and for the homeowners handing out treats.

Tip #4: Have The Talk

Before heading out for the evening, talk to your children about the safety rules. This conversation is especially important if you are not able to accompany them. Inform your child to stay outside and to accept treats at the door only. Never go inside a stranger’s home or car for any reason.

Tip #5: Plan Your Route

Plan your route and time to return home with your older children. Ensure they know the importance of staying with their group and provide a cell phone to use for emergency purposes and communication throughout the evening.

Tip #6: Bring A Flashlight

There are many roads and properties that are not very well lit, so be safe and bring your flashlight. From pot holes to raised concrete to poorly lit entrance ways: these can be safety hazards for your children. A little light will help navigate your way through the darkness and ensure there are no unforeseen accidents.

Tip #7: Look Both Ways

Children can get overly excited on Halloween night and start running or zig zagging across the street. Be mindful of the drivers on the road and walk to the houses on one side of the street before using a crosswalk to go to the other side.

Tip #8: Know Which Houses To Skip

Feeling a little creepy about a house on your street? Then skip that house. Only go to the homes in your neighborhood that you know and have their porch lights on. Typically, if there isn’t a porch light on, then the people are either not home, don’t celebrate Halloween or gosh forbid…have run out of candy!

Tip #9: Stay away from open flames

Some Halloween costumes can easily catch on fire, especially long, flowy or hairy ones. Communicate with your children the importance of safety around fires and why you should stay away from them, including any firework displays.

Tip #10: Inspect The Goods

Lastly, inspect your children’s loot bag before they dig in. It’s a great idea to prepare a goody bag full of your child’s favourite treats to eat on route. And when time permits, you can go through their candy and discard any unwrapped, torn or “off looking” treats.

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

back-to-school-tips-2017-vancouver

Another school year is fast approaching and we thought we would help you and your family get organized before the craziness begins. The transition from Summer into another School year can be flawless if…you plan to prepare with these 10 helpful tips. With a little organization, you and your family will be on the road to a successful year!

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Fall Fitness Series Part 3: Bring your Fitness Routine indoors

3-tips-eating-healthy-vacation

Vacation is supposed to be a time to relax and rejuvenate and not make yourself crazy by calorie counting. Don’t be too hard on yourself (or your kids) if you don’t stick to your typical healthy eating plan. Just try to make the best food choices you can with these tips below and have a fabulous holiday with your family and friends!

1. Whether you are going on a plane or in a car the first secret to eating healthy is to plan

We all know that airplane food and fast food restaurants are not the healthiest options and cost you money, so pack along some healthy snacks to satisfy your hunger. Some great ideas: nuts or trail mix, apples, bananas, pre-cut veggies, low fat granola or protein bars, whole grain crackers, low fat cheese, hummus and sandwiches.

2. Resist the urge to splurge and make a better food choice at the Restaurant

It’s simple really! With the Gluten free and Paleo restricted diets these days, most Restaurants are used to modifying their menus. Ask if you can have Dijon mustard instead of mayonnaise, marina sauce instead of the creamy white one, more vegetables in lieu of the starch and request your dressing on the side. *Extra Tip: watch your portion size. You don’t have to finish your meal-stop when you are full and eat ONLY when you are hungry.

3. Eat breakfast

Still considered the most beneficial meal of the day for a reason. Eating a healthy breakfast jump starts your metabolism, gives you the energy you need for site seeing and stops you from over-eating later in the day. Stay away however from the bacon and pastries and choose egg white omelets, whole wheat toast, Greek yogurt and plenty of fresh fruit like anti-oxidant rich berries.

4. Allow yourself a small treat a day

How do you pass up on Gelato when in Italy (or anywhere for that matter?!) or strawberry crepes when in Paris? You don’t! Knowing that you will enjoy that sweet treat will hopefully keep you on track to make healthy food choices throughout the rest of your day. And you won’t feel deprived of not enjoying your vacation.

5. Limit your alcoholic beverages

Those hidden calories found in those happy hour bevies can add up quickly. For every drink of alcohol, have one non-alcoholic drink (preferably calorie-free, such as water). Consider opting for more diluted, mixed beverages in a tall glass, such as a white wine spritzer or a refreshing mimosa!

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

perfect-patio-party-tips

Summer is in full swing and we are so excited to enjoy the outdoors, bask in the sun, take a break from routine and invite our friends over for a Patio Party! Yes, it’s that time of the year again to plan your Summer Soiree. Host the perfect patio party with these 5 easy tips.

Tip #1: Set the scene

Let’s talk about decorations. Every patio party needs a little light when the sun goes down. So, our first tip is to brighten up your space and bring in the “fun factor” with strings of patio lights. These are super easy to hang and don’t require a lot of thought, in fact the more random these lights are strung the better your patio will look. Once hung, you can keep these lights shining bright for the rest of the Summer.

Tip #2: Skip the dishes

Disposable cutlery, plates, coordinating napkins/tablecloths, serving platters and plastic glassware is a must. With many patterns, sizes and colors to choose from you can create your party theme with ease. Perhaps you opt for splashes of colour throughout to give your patio that extra punch or go for a more classic theme with neutral colours, either way we have everything you need and on budget.

patio-party-summer-tips

Tip #3: Have some fun!

Don’t forget the inflatable pool toys and fun yard games. If you have a pool you can bet the children and adults alike, will be in it for hours on end…IF you have some cool floaties and diving games for entertainment. No pool? No problem! How about a water gun or balloon fight?! We stock a fantastic collection of backyard games and other pool accessories that all ages will enjoy.

Tip #4: Great food and drinks to be had by all

Make it easy on yourself and feed your hungry guests traditional hamburgers and hot dogs with a self-serve building station. Or perhaps a taco bar complete with salsa, beans, tortilla chips, hot sauce and other topping favourites. Did you know we also carry water, pop, juice and other non-alcoholic beverages you will need to host your perfect patio party?

Tip #5: Don’t forget the music!

Theme = check. No dishes = check. Fun = check. Food = check. One last thing to organize…music! A well thought out music selection that everyone will enjoy can be challenging to say the least. You know your guests best and no doubt you will tailor the music list accordingly however, don’t forget the extension cords and smart phone or blue tooth adaptors you may need to stream your music outside…let the dancing begin!

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

summer-safety

Summer is here! For most of us, Summertime brings on a more care-free attitude. Our days get lazier while we lounge at the lake or poolside and our minds seem to be a little cloudy, after all it is the season to unwind and relax. Remember to keep yourself and your family safe this Summer with these friendly reminders.

#summersafetytip 1: first and foremost let’s talk about the heat. The number one culprit for experiencing heat exhaustion or heat stress is being dehydrated and/or exposed to the direct heat for long periods of time. Drink water BEFORE you are thirsty, replenish with an electrolyte drink and stay away from caffeine and alcohol. If you wait until you crave water chances are you are already dehydrated. If you plan on being outside or playing a sport during the Summer months we suggest you increase your water intake substantially and find some shade.

#summersafetytip 2: …which leads us into sunstroke. If you have ever had sunstroke you may have experienced lifelessness, headaches, muscle spassims, fainting and/or nausea. If you are in the direct sun between 11:00 pm-3:00 pm you should be wearing a brimmed hat, loose clothing with long sleeves and an approved SPF sunscreen and of course adhering to the first #summersafetytip mentioned above.

#summersafetytip 3: dogs get heat exhaustion and sun stroke too so please be extra diligent and ensure pets stay out of the heat, have plenty of fresh drinking water and some shade to stay cool. Schedule their walks when the weather is cooler: first thing in the morning or in the evening. Fun tip: most super hairy/furry dogs love to be hosed down during intense heat.

#summersafetytip 4: at a park or beach? Aim for shade! Tote along a beach umbrella or tent and stay under it during the hottest part of the day.

#summersafetytip 5: don’t go barefoot. Purchase some water shoes for the family and wear them to the beach (or outside) so no one gets cuts from barnacles, broken glass, sharp objects or bee stings. Ouch!

#summersafetytip 6: keep any flammables (lighters, gas containers, propane, hairspray, etc…) out of the direct sunlight and/or heat. Read the warning icons that are clearly displayed on combustible products and whatever you do…do not leave them in your car.

#summersafetytip 7: speaking of car…do not leave your pets (or children) for any amount of time inside your car.

#summersafetytip 8: check the expiration date on your sunscreen. If it doesn’t have one it is recommended to replace opened bottles within 2 years otherwise the sunscreen may not work.

#summersafetytip 9: watch your children (and your pets) when near water. Do not rely on Lifeguards or others to ensure your child’s safety. Life jackets should be worn during all boating activities and near water if you or your child is not a strong swimmer.

#summersafetytip 10: keep your food cold. Ice packs in your cooler will ensure your food remains at the proper temperature and is safe for you and your family to eat.

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

Earthquake-Kit-Blog-3

Earthquakes. It’s something no one wishes to experience let alone think about. But the reality is, it could very well happen to you and your family. Living in beautiful British Columbia, we have heeded many warnings from the experts. So, the question arises: ARE YOU PREPARED? Don’t worry, you are not alone.

We have prepared a Top 10 Essentials list to help you prepare (or review) your Earthquake Survival Kit with most Items available at your local Dollar and Cents Store. We have prioritized this list in order of importance.

  1. Food + Water. One week’s supply of bottled water and dry/canned food. Ensure you check expiry dates and replace when needed. Some great suggestions are: Canned Tuna/Salmon, Protein Bars, Crackers, Granola/Energy Bars, Nuts, Dried fruit and chocolate of course. And don’t forget your pets! They will need food too.
  2. First Aid Kit. A small Emergency First Aid Kit complete with various sized band aids, alcohol pads, butterfly closure band aids and cotton tips as shown here. The extreme damage and destruction an earthquake can leave behind can be dangerous. This is a definite must, especially if you have children.

    Earthquake-Kit-Blog-1

  3. Lighting. Battery operated flashlight or lantern AND extra batteries. An earthquake may hit in the middle of the night and/or leave you without power for days. Light provides security. Remember to check the expiry date on your extra batteries and replace when needed.
  4. Medications. One week’s supply of you and your families (and pets) prescribed medications. Remember you may not be at home when an earthquake strikes. Again, check every 6 months as doses and changes to your prescriptions may change.
  5. Pocketknife. A pocket knife or multi-use tool to open dry and canned food, first aid treatment or other uses, jackknife, bottle opener, etc.
  6. Apparel + Blankets. Thermal Blankets and seasonal clothing for at least 3 days. You will need a minimum of one blanket per person per household. With our Seasonal changes and during times of stress, you can never have enough warmth. Twice a year, remember to change out your clothing for Winter/Summer. You don’t want to be wearing flip flops in the Winter and Sweaters in the Summer.
  7. Radio with extra Batteries. Your cell phone battery will eventually die and you may be without power for days. Being prepared with a battery operated or crank Radio to hear the emergency updates is essential. Test your radio every 6 months.
  8. Cash. Yes cash! Your wallet may be buried or perhaps you can’t get back to your house to retrieve it. Suggestion: $100.00 in small denominations as your local store may not have access to smaller bills. And don’t forget a pen and paper. You may need to write down emergency addresses, phone numbers and other key information.

    Earthquake-Kit-Blog-2

  9. 5 in 1 Survival Kit. Complete with a match box, compass, flint, mirror and a whistle. Depending on the time of day and where you or your family are, you may need these essential items.
  10. Spare set of Keys. Lastly, we suggest you have a spare set of car and house keys in your Earthquake Survival Kit. Again, when and where you are combined with the condition of the roads, you and your family may not be able to get back OR into your house/car.

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

watermelon-846357_1280

May Long Weekend = out with winter weather and in with Summer fun!

For Canadians, this Victoria Day Holiday represents the beginning of gardening, camping, road trips, patio sipping, outdoor activities, social gatherings, beaches, lakes and of course plenty of sunshine! Hopefully routine goes out the door and entertaining picks up a notch or two. So, to kick off the start to another fabulous Summer we researched 6 easy Potluck dishes you can make (or bring) to your Backyard BBQ that will be sure to WOW your friends and family and have them coming back for more!

Martha Martha Martha…does it again with this beautifully presented 7 Layer Salad!

The visual impact alone will draw your friends to this colorful salad. A well-balanced addition to any backyard BBQ. You can prep this salad in the morning and dress it up just in time for your hungry company! Prep time: 35 minutes. Serves 12.

Click here for the full recipe

Super easy Southwest Taco Lasagna

Mmmm…cheese, beans, ground beef/turkey, tortillas and more cheese…you can never go wrong with anything cheesy! With only 20 minutes to prepare and a short list of ingredients this will be a definite hit with the young and old alike. Be prepared to NOT take home any leftovers ☹

Click here for the full recipe

Oriental Coleslaw

This is not your traditional coleslaw recipe. This Asian inspired version has been around for a while and is a definite crowd pleaser. All you need is Raman noodles, a package of shredded Cabbage/Carrots, Almonds, Sunflower Seeds and Green Onions…the rest of the ingredients are probably in your cupboard already. It takes about 15 minutes to prepare and just needs a quick toss before serving. No doubt you will be asked for this recipe.

Step by step here

Crockpot Kielbasa Bites

With a 5-minute prep time and ONLY 3 ingredients this is the perfect choice for those who don’t have much time in their crazy day. Head to your community grocery store and pick up 2 Kielbasa sausage, Sweet Baby Ray BBQ Sauce and a package of Hidden Valley Ranch dressing, throw it in the crockpot and 2 hours later it will be gobbled up. Don’t forget the toothpicks! Serves 12.

Click here for yum

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Grilled Chicken with Nectarine, Red Onion and sweet Basil Relish

Fire up the Grill! It’s all about the flavor combinations in this recipe. Just add a few more ingredients from your pantry and this delicious chicken dish will have your guest’s taste buds tingling. Prep time 15 minutes and serves only 4 so you may want to double this recipe.

Click here for the full recipe

Let’s not forget the Dessert!

How about a scrumptious Strawberry Cheesecake Salad slash Desert that has only 6 ingredients?!

Okay this is a “must make” at my next BBQ. You can’t go wrong with juicy Strawberries, bananas, cool whip, mini marshmallows, yogurt and a box of cheesecake mix. Get in my tummy! Prep time: 15 minutes. Devour time: 2!

A sure kid and adult pleaser

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

wedding-themes-2017

Are you getting married? To make life a little easier for you we’ve compiled a list of the 10 popular 2017/18 Wedding Décor themes, ideas, tips and tricks from industry experts and DIY trends.

  1. Let’s start with your Wedding budget. No doubt every Bride would love a limitless one however, you need to know your numbers since this will rule every decision you and your Fiancé make as you proceed with the planning. If you have parents or family that is able to contribute to your wedding, have these conversations early on before setting a date so you have a clear picture of expenses. Consider a preliminary guest list as well so you have an idea of numbers and capacity when researching venues.
  1. Pick the perfect venue. Since most venues book a minimum of a year in advance, this a definite first on your check list. Popular venue trends are still about bringing the outside in with combining natural wood and green elements. Or better yet, have an outdoor Wedding. If your dream is to get married outside, you may have to adjust your date according to availability, especially if it’s in Vancouver!

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  1. Choose your colour palette. Why is this so important? Well, before you send out your “Save the Date” and/or Wedding invitations you will want to use your colour scheme in the design and carry this through your wedding decor, dresses and theme. In 2017/18 Brides are choosing golds, silvers and metallic for dresses and decor. Neutrals like grey and blush tones to strong bold colors like fuchsia and the pantone color of 2017 green, are also on point.
  1. Print details. Once you have your Venue picked now comes the daunting task of that endless guest list. “Save the Date” invitations should be sent out as far in advance as possible. Plexiglass, foil stamping and believe it or not…glow in the dark stationery and bold envelope colours are trending big time. DIY tip: consider sending your save the dates or invites out through email to save on postage, or applying your own finishing touches with craft supplies such as metallic stamps, invitation markers, or craft paper.
  1. Set your menu. Do your research when choosing the best caterer for your budget. A good caterer will let you sample their food and give you references. If you are opting for an outdoor carefree “farm like” theme then Food Trucks are a big trend for 2017/18 along with fun finger food, sundae and candy bars. Or perhaps impress your guests with a self-serve Doughnut wall! Don’t forget those Vegan and Gluten free menu items.
  1. Memories captured in a picture last a lifetime. An amazing photographer will be your best investment for years to come and good ones come with a wait list. Most photographers will bundle together Engagement and Wedding photos. Ask your friends and use your social media reach for referrals to check out their recent work.
  1. The perfect Dress. Keep in mind it may take up to 9 months for your dress to arrive so the sooner you get on top of this the better. These days Brides are stepping outside the normal ivory/white colors and choosing sparkly, metallic, rose gold, silver and gold show stoppers! If it has a detachable skirt and embellishments then you will be right on trend. Bridesmaid’s dresses are either bold and bright or more neutral shades of grey and blush pink. Yes, blush pink is still going strong! Be sure to consider what colour suit or tuxedo your groomsmen are wearing also so you can compliment the two for photos.
  1. Those petals. Flowers are more than just a pretty bouquet, they are memory makers. Romantic flowers like garden roses, peonies, dahlias, ranunculus and “soft petal” blooms are the still the most popular requested flowers for 2017/18. Tip: scatter loose rose petals like garland on top of tables or scatter them amongst floating candles. Single stem flowers placed in 3-5 assorted vintage vases also make for a beautiful centrepiece without breaking the bank.

flowers

  1. Hey Mr. DJ. A DJ is still the most popular choice for wedding entertainment however, consider live quartets for the ceremony, cocktail and dinner hour/s and then bringing in a DJ to dance the night away.
  1. Wedding Décor trends. Hanging flower baskets inside or out are on point. Tall glass trumpet vases with lush arrangements are perfect for vision and allows your guests to be able to have conversations easily. Table tops: small potted plants along with varying sizes of vases, pots and candles will give you a natural and organic feel. Larger potted greenery placed strategically throughout your space will give you that perfect backdrop for pictures along with a vintage couch, antique table, sparkly chandelier and perhaps a pretty fur rug with represent “vintage chic”. Just ensure you reserve your big décor items well in advance of your date. Source your decor from markets, garage sales, craigslist or consider renting vintage items from vendors like Past Pieces Wedding Shop (located in Surrey). Want to go all out? How about a self-serve mimosa bar, a signature his and her drink for your inside cocktail hour or some fun outside lawn games to break the ice with your guests?

Overall for 2017/18 Weddings, think vintage glam meets timeless chic with a pop of sparkle. For more great reading check out these awesome resources:

2017 Wedding trend predictions

The Knot: 2017 Wedding Trends

 

Fall Fitness Series Part 3: Bring your Fitness Routine indoors

The first thing that hops into our minds when Easter approaches is children. Followed by Easter eggs, chocolate, treasure hunts and family. Spend some time in the kitchen with your little bunnies this Easter with these 3 easy, kid friendly and super fun recipes! After all, it’s all about creating those special moments.

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