Uncategorized
5 Easy and Healthy On the Go Snacks

5 Easy and Healthy On the Go Snacks

It is so easy to get caught during a busy day without having any snacks or meals to tide you over. Personally I cannot stand being hungry (who can?), to the point that I pretty much schedule my day to accommodate my eating schedule. But every once in a while, something comes up and I’m stuck without a meal and starving! The only other thing that bothers me more than being hungry is being forced to buy something to eat just to tide me over until I can get home and make something. Read More

Baking, Breakfast, Recipes
Creamy Overnight Pumpkin Oats

Creamy Overnight Pumpkin Oats

The final week of my pumpkin recipes is here! I bet you guys have had enough of my pumpkin baking, but there is a LOT more where this came from. To end it all off I OBVIOUSLY had to do something with oats. How could I not – I have a giant Costco sized bag at home. And I have to finish it all.

These overnight oats were amazing, and the best part was the toppings! I added chocolate chips, pumpkin seeds, cranberries and walnuts for good measure. It was like eating the batter of my Pumpkin Cookies, without the risk of eating raw egg! If I had it my way I would have had this for breakfast every day this week, but unfortunately I ran out of pumpkin (my worst nightmare!) But its okay – I think I avoided any additional risk of turning into a pumpkin itself. Read More

Circuit Workouts, Full Body

Killer Fat Burn Full Body Workout

Hello! This workout is MUCH harder than it looks (especially because one part of it I couldn’t film), but if you’re looking for something that is going to burn fat, and tighten up your core, then this workout is perfect. There are four different exercises that are shown in this video, but there is one extra one at the end that isn’t show which you absolutely cannot skip! Once you are finished all four exercises, you will complete the round with a 1 km sprint. I did this in the gym so I hopped on the treadmill, changed the speed to 9.0 miles/hr and started running. If youre going to do this workout outside and you aren’t able to measure it, then just run for  4 and a half to 5 minutes at a sprinting pace. Sound hard? It is!! Read More

Baking, Recipes
Chocolate Swirl Pumpkin Brownies

Chocolate Swirl Pumpkin Brownies

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Now if you’re looking for a healthy pumpkin and/or brownie recipe, well I hate to tell you that there is no such thing. Truly, there isn’t. I altered the original recipe to make it a tiny bit cleaner, but in the end sugar is sugar, and 6 ounces of chocolate is 6 ounces of chocolate. The brownies that come out of this recipe are super thick, moist, and combine the interesting spices of pumpkin with chocolate and I must say it’s quite the treat. If you’ve been invited to a Halloween potluck or a really late Thanksgiving dinner, then I would suggest bringing these bad boys. Everyone will applaud your creativity of mixing chocolate with pumpkin, and admire your prowess in the kitchen.

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Circuit Workouts, Legs/Glutes

Hot Legs & Firm Butt Workout

Back again for another workout? Awesome!

This workout is HARD. I did it for four rounds, and by the end of it I was hurting pretty bad. My legs were burning for the next couple of days. But hey, if you want firm thighs and a cute butt, it doesn’t come easy! Each exercise is done for 40 seconds this time – a bit longer than my usual workouts. But you get a 15 second rest break in between. If you want to do this exercise along with me in the comfort of your own home, you definitely can. Just press play on the YouTube video and do it with me!

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Breakfast, Recipes
Pecan Pumpkin Pancakes

Pecan Pumpkin Pancakes

pphoto 1-1My Sundays are my favorite day of the week. I wake up and go for a 45 minute run along the beautiful seawall, accompanied by a myriad of other runners and their tiny dogs. Then I come back and make pancakes to make my already good day, even better. This time I decided to make pumpkin pancakes to change it up a little bit (for my protein pancake recipe, click HERE). These pancakes were super thick, had hints of cinnamon and nutmeg, and were wonderfully fluffy. I made so many that I even have some leftover for tomorrow morning (best way to heat them up is to stick em in the toaster for a minute, rather than letting them get soggy in the microwave). I like to top my pancakes with honey rather than maple syrup, and sprinkle some cinnamon on top for good measure.

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Fitness, Health
How to Completely Avoid Flu Season

How to Completely Avoid Flu Season

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Cold and flu season is upon us, and the best way to handle it is to prevent it before it can get you! I don’t know about you, but I’m not a fan of the flu shot. Last year when I got the shot, I got the flu a few days later! Previous to that, I hadn’t had it in a few years. This year I have learnt my lesson, and am going to avoid that option all together.

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Circuit Workouts, Core, Full Body, Outdoor Training

Ripped Abs 20 Minute Workout

I am aware that this workout is filmed on the beach when it was a beautiful summers day. Unfortunately we don’t have that luxury anymore (unless we are okay with freezing our butts off before we even get warmed up)! This workout was a bit different as I play around with different styles of workouts. I’m getting super into mixing body weight circuits with cardio in-between, and that is what I did in this workout.

The great thing about this is that it can be done in 20 minutes. If you want to make it more difficult, you can do it for 30.

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Baking, Breakfast, Recipes
Cranberry Oatmeal Pumpkin Cookies

Cranberry Oatmeal Pumpkin Cookies

Cookie_1In celebration of the fact that pumpkin season is upon us, I have decided to post a new pumpkin based recipe every week for the rest of October (and maybe even into November, depending on how much canned pumpkin I have left).

The first delicious pumpkin recipe that I am going to share are these Cranberry Oatmeal Pumpkin Cookies. This recipe is great because it uses a quarter of the amount of sugar that regular cookies have, it uses oatmeal AND whole wheat flour as a healthy alternative to white flour, and although I only added cranberries you have the option to add in whatever other ingredients you desire (pumpkin seeds and dark chocolate chips are always a smart decision).

This recipe didn’t take too long to make, and it made about 20 cookies (probably would have made more, but I’m definitely a stick my finger into the batter type of person).

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Exercises, Fitness, Uncategorized
How to Progress to Tricep Push Ups

How to Progress to Tricep Push Ups

Tricep push ups (also known as military push ups) are a great exercise to learn, and a challenging twist on the regular push up if you ever get bored of doing those. They are different from a standard push up in a couple of ways:

  • In a regular push up, your elbows are away from your body, and your hands are about shoulder width apart. In a military push up, your elbows are tight to your body and hands are by your chest.
  • The tricep push up also works the muscles at the back of your arm, where as regular push ups focus mainly on the chest! It is interesting how a slight change can completely alter an exercise.
  • Lastly, military push ups are quite a bit more difficult to perform than regular push ups. Personally, I could probably pump out 30 regular push ups in a row. If I were doing tricep – 12 would be my max. Huge difference! Read More
Circuit Workouts, Core, Full Body

Tighter Abs Bosu Workout

For this workout you’ll need a Bosu Ball to perform most of the exercises although for most of the modified versions you don’t require it. This workout I repeated for 5 total rounds, 30 seconds on and 10 seconds rest. I used 15lb dumbbells for the renegade rows, but use a weight that challenges you while maintaining good form.

What you need for this workout:

Bosu Ball
Towel for sliding feet
Two dumbbells

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1 Week Eat Clean Challenge

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Want these delicious and HEALTHY cupcakes delivered right to your front door? Join my 1 Week Eat Clean Challenge starting September 28th! All you have to do is stick to one of the following healthy habits that you currently do not do:

  • Drink a minimum 3 L of water/ day
  • Eat breakfast every morning
  • Pack a lunch for work if you usually buy it
  • Eat leafy greens with every dinner meal (kale, spinach, bok choy, etc)
  • Have a source of protein at breakfast, lunch AND dinner
  • Get at least 4 servings of fruit in every day

To enter, take a photo of your chosen habit for the week and tag me in it! Use the hashtag #sweatyandfit to enter. Anyone within Canada and the US can join this challenge, so pick your habit and get started!

Lunch/Dinner, Meals, Recipes
Healthy Mexi Taco Bowl

Healthy Mexi Taco Bowl

My favorite type of food is Mexican food. Whenever I go anywhere for breakfast, lunch or dinner, I first eliminate all the foods that have any type of meat in them. Then I go straight for the item that seems the most Mexican-ized! If I’m getting breakfast I’m getting the Mexi – scramble/poached egg/fried egg combo. If I’m getting lunch, it’s FOR SURE going to be a burrito. And if I’m at a bar getting drinks, you’ll be hard pressed to not see me going hard at the nachos.

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Circuit Workouts, Full Body, Outdoor Training

Fat Blasting Outdoor Workout

Working out outside is the best in the summer. Not only do I get to enjoy the sun and be by the beach, but I also get to incorporate different types of exercises to my workout. Since I played rugby for several years I am used to different types of sprinting drills to increase my fitness and endurance levels. I also find it a great way to change up my workout, and get my heart rate up. Sprint exercises are also an awesome way to kick start your metabolism, burn fat, and increase your aerobic capacity! After writing all these amazing benefits I feel like I should have added more sprints to this workout, but I’ll just have to focus on that for next time  =D

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Baking, Recipes, Uncategorized
“Starbucks” Island Oat Bars

“Starbucks” Island Oat Bars

I never realized how much I was in love with the Starbucks Oat Bars until my boyfriend introduced them to me. We were discussing our favorite Starbucks baked good, and I thought he was making a lame joke when he said the Oat Bars were his favorite. How on EARTH could the plain Jane Oat Bar be so good when you could have the FUDGE Oat Bar. I just did not understand.

One day I went to Starbucks and they were all out of the Fudge Oat Bars and there was literally one single plain Oat Bar left, so I got it.

I was expecting a snack similar in taste to my oatmeal in the morning, before I top it with cinnamon, fruit, honey and other delicious toppings. INSTEAD, I got a delightful surprise.  The Oat Bar was creamy, but also buttery, but also savoury. It was SO good. I finally saw the light.

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Fitness, Health
Getting Back Up After Being Knocked Down

Getting Back Up After Being Knocked Down

1 year ago, I got extremely ill. Ill to the point that I could not stand, could not eat, could not control my body and its functions. Up until that point I was living an extremely fit and healthy lifestyle – or so I thought. I was running in the mornings 4 times a week at 6 am, and training at Muay Thai 5 days a week for 2 hours each evening. I ate healthy, but I was not supplementing my diet with protein. After work I would hang around downtown Toronto for 1.5 hours before my Muay Thai classes began at 6:30, and I wouldn’t get home till after 9 pm. In retrospect I was not living that healthy. In terms of fitness – yes I was; but in terms of overall health and wellbeing I wasn’t.

That may have been what tipped me over the edge, but at the end of July I came down with pneumonia. Since I wasn’t able to physically bring myself to a doctor my symptoms got so bad until it attacked my kidneys and my kidneys stopped working. By that point my HR from work took me to the hospital where they said I would probably have to stay a few days – not what I was expecting. Those few days actually turned into 7, and they were the hardest times of my life.

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Circuit Workouts, Core, Upper Body

Abs & Upper Body Circuit

Yesterday I went down to the beach with a friend to do this work out. It was modified to be as much upper body and abs as possible, since I definitely pulled something in my right butt cheek and it wasn’t ready to start jumping around just yet. I was a little shocked when I went down to the beach, as the grass had completely changed color. I was there probably three weeks earlier, and the entire field where I do my workouts was green. Yesterday it looked like a drought had come to Vancouver and wiped away any sort of photosynthesis that had taken place. Luckily there was this weird little half fenced off area that had a little bit of green grass, so we worked out in there. Otherwise it would have felt like working out on cement!

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Breakfast, Fitness, Health
Healthy Habits: 5 Reasons You Should Eat Oatmeal for Breakfast

Healthy Habits: 5 Reasons You Should Eat Oatmeal for Breakfast

Fact: I used to hate oatmeal. Fact 2: I used to hate breakfast in general.

WHAAAAT!?

Breakfast is the BEST meal of the day. I now eat it for breakfast and dinner probably more times than I should in a week. But anyway, this is a no judgment zone.

After being told by my rugby trainer when I was 17 that I should stop eating cereal and toast for breakfast and start eating oatmeal, I had no choice but to find ways to enjoy it. There are several reasons now that I choose to have oatmeal as my go to breakfast, and being scared of getting caught by my trainer for not obeying him is no longer one of them. Hooray!

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Circuit Workouts, Core, Upper Body

Abs & Arms 28 Minute Circuit

This workout is set up differently from how I normally do my workouts, and I’m excited for you guys to try something new as well! The inspiration for this workout came out of the fact that the circuit I had done a few days prior made my legs SO sore that I literally could not run or jump.  So that left me with an abs and upper body to work out instead! By the end of this workout I was completely covered in sweat and grass, and I expect the same from you guys!

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Breakfast, Recipes
Overnight Oatmeal

Overnight Oatmeal

Normally I like to eat oatmeal when it’s warm, but I kept hearing people talk about overnight oats. And then the woman who I sit beside in work started bringing these absolutely adorable mason jars of overnight oats with her. They looked so good, and in a variety of different flavors, I HAD to try them. Overnight oats are generally eaten cold, although you can probably warm them up if you prefer. They’re so delicious that I encourage anyone who is looking for a new snack to enjoy to try it out for themselves. There are a variety of different flavors you can make, ranging from apple raisin cinnamon, raspberry walnut, banana peanut butter, etcetcetccccc. The one in the picture is apple blueberry cinnamon. Pretty much just choose a fruit, a nut, a spice and you’re golden.

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Welcome to my site!

Welcome to my site!

My name is Beverley Cheng and am super excited you are visiting my site, whether this is your first or 100th time coming here! I hope this website will help and inspire you along your journey of becoming fitter, healthier, and happier!

Instafitness

I am almost at 500 likes on my Facebook page! I would love it if you helped me reach this number ??! Brand new workout posted - it's a tough Full Body Fat Burner. Tag a friend that you want to try it with. Link in bio
Just got these amazing workout leggings from @gap. I now own 7 pairs of pants from there! Just posted a brand new recipe: PUMPKIN CHOCOLATE BROWNIES. Click the link in my bio for the path to deliciousness! Yum!
This workout is AWESOME! Perfect for rounding out those glutes and getting those lean hot legs for some winter leggings. Tag a friend that you want to do this workout with! Link in my bio
Pumpkin, pecans and some nutmeg! The ingredients you need to make my delicious new Pumpkin Pecan pancakes. They're like pumpkin pie but a whole lot healthier ????. Find the recipe on my website www.sweatyandfit.com! Link in bio
Dancing is a form of fitness right #fitfam ???? Of course it is!
Only got 20 minutes to workout? Still need to work off that turkey dinner? Check out my new post on my website: www.sweatyandfit.com for an awesome workout. Perfect way to get rid of that 'stuffed' feeling for once and for all!
Starting my weekend off right with a morning run! Not sure if I hate or love that it's now still dark at 6 am! That's when you know summer has really ended ????. If you're looking for great workouts to prepare yourself for a gigantic thanksgiving dinner, then check out my website www.sweatyandfit.com !
Kind of a shakey video but I'm so excited about it! Yesterday I had someone train me in the gym for the first time since I was 17. I've never done RDL's before and for the first time ever I lift plates on each side! ?? I'm always so worried about pushing past my comfort zone in weight cause I'm scared to lose good form. I'm pumped about how these look and I know once I start doing them more plus getting better hamstring flexibility I'll be even stronger ???? #pushinglimits
Pumpkin season is upon us! And to celebrate it I'm going to be posting at least one new pumpkin recipe every week for October. Check out the recipe for these delicious Oatmeal Cranberry Pumpkin cookies at www.sweatyandfit.com !
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