Healthy Body

Fitness is different things for different people. We are going to cover as many of those different things as we can – here you will find information on fitness (how to find time, what types of fitness to try, how to up your game) and nutrition.

And oh yeah – remember, we are NOT experts. We will be sharing info from people who are, because if there’s one thing we know how to do, it’s delegate.

We have two of our favourite 30-day challenges posted below. Check back often for updates – an easy way is to click the button below to follow us.


Foam Roller – Not Just Another Door Stop

Do you have a love/hate relationship with your foam roller? Does it sit in the corner of the room collecting dust? Did you know that you can actually use it to loosen up tight muscles and help you recover more quickly from your exercise?

You should probably make friends with it again, and this article from Camille Styles’ blog can help you with that. (Also, check out her smile in the image below as she rolls her IT bands – totally a grimace. #Truth)

Click Here to go to the article.




BMI -Tool or trickery

The Body Mass Index, or BMI, is an old standard often used to describe whether a person is at a healthy weight when compared with their height. You may have used it and struggled, thinking, “well this doesn’t sound like me.”

The problems with this tool have come to light in recent years, and are discussed in this article. Here are some of the interested points the author makes:

  • It doesn’t consider muscle vs. fat as contributors to your weight. So if you’re a football player who’s built like a solid Mack truck you may show up as obese, even though you have very little body fat. Likewise, if your weight is lower the index may evaluate you as healthy, even though  you have very little muscle (what some call “skinny fat.”)
  • It doesn’t consider racial differences. It’s true! Certain ethnic groups have a higher risk of diabetes and heart disease, and so their BMI targets might be lower.
  • It doesn’t consider WHERE you carry your weight. You may have noticed that in recent years your doctor started to measure your waist circumference in addition to your actual weight. This is because your waist measurement is an indicator of how much fat may be around your heart, liver, pancreas, and kidneys – fairly critical internal organs!

So what do you do, throw it out?

No. As with all tools, it should be part of your overall Healthy BAM Toolbox. This includes monitoring your blood pressure, making sure you eat a balanced meal, getting regular checkups, and targeting a weight agreed upon by you and your doctor. Sure, the BMI gives you an indicator that the scale might be inching up or down, but it is not the harbinger of doom (or perfect health) as some make it out to be.

Click here for a link to a BMI calculator if you’re fascinated and have to know. But remember, talk to your doctor to decide how to accurately interpret the results, and consider investigating your Waist to Height Ratio (click here for that link).

Oh, and avoid the temptation of Googling how healthy you are. Wow – that’s a sure fire way to slip into the vortex of doom and gloom! Talk to your doctor. Always. The end.

POSTED September 15, 2016


30-day Core Strength Challenge

A great workout to try is our #K2C (Kind to the Core) workout. It was our first official BAMstrength workout challenge back in 2014. It ran the month of December 2014 and focused on core strength in the form of planks, push-ups, and the ever popular plank reach (known as the foghorn reach by some). By the end of the month our BAMs were push-up ninjas with strong cores!

You can find 30-Day Core Strength Challenge by clicking here.

We also began our focus on giving to others by kicking off #K2C with a gesture of kindness to others. Since so many of our lives have been touched by cancer we asked participants to consider donating a dollar for each day they completed to Leukaemia Lymphoma Research, a charity based out of the UK focused on researching blood cancers and providing patient support. Ruth wrote an excellent article about what blood cancer is and why we chose to support this charity, which you can find here.

Posted August 31, 2016


30-days of Change Challenge

We kicked off 2015 with #BAMchange, the 30 Days of Change Challenge.

You can find it by clicking here.

Each day of the challenge consists of a cardio element and a body weight strength challenge. There are three levels for each element, so you can mix it up to meet your fitness level. Maybe you’re a varsity lunge queen but just getting back into cardio, or perhaps can run for days but cry during push ups–feel free to mix and match to create a workout that works for you.

We like this challenge because it doesn’t require a gym membership or any equipment other than proper running or walking shoes and weather-appropriate clothing if you’re walking or running outside. Unless you’re a nudist with a treadmill. In that case, you’re set, but maybe skip posting your selfies so we don’t get banned from Twitter.

If you want to join the challenge but already have a workout program, you can always add in the part you want to try to work on (either the strength exercises or the cardio) or try to talk your workout buddies or trainer into joining you!

Posted August 31, 2016