Circuit Workouts, Upper Body

Shoulder & Back Workout

I know a lot of the workouts that I post are high intensity circuit workouts, but I also incorporate other types of exercises into my weekly schedule as well that I want to share. I personally think that a strong, muscular back and upper body does wonders for your overall physique, and also helps you to get better at other body weight exercises such as push ups or chin ups. I tend to use free weights about 2 to 3 days a week into my routine, and work on things such as upper and mid back, biceps, triceps, deltoids, glutes and core.  Strength training is a way to build muscle, and if you haven’t heard by now – muscle burns fat! So check out this workout and let me know how it goes! Read More

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Lunch/Dinner, Meals, Recipes
Coconut Tofu Curry

Coconut Tofu Curry

Recently I have become obsessed with making curries. Maybe it’s because my roommate is from New Zealand, and apparently curry is all the rage down there. Or maybe it’s because I love the flexibility of curry – whatever vegetables you have will always taste good! My friend made this curry for me, and then I stole her recipe and copied it. If you love East Indian food and you love coconuts, then this curry will be perfect for you! Make sure you have a big cooking pot, and some curry paste from the grocery store. I buy the Patak’s Madras one and it works for me! So without further wait, lets get started!

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Fitness, Health, Uncategorized
5 Ways to Stay Motivated

5 Ways to Stay Motivated

Summer is almost ending, and if you made it through the entire summer without breaking out of your workout regime TOO badly, then I applaud you. Summer is the hardest – patios, beers, music festivals. There is so much TEMPTATION – how do you avoid it all and still manage to stay fit?!
For me, one of my biggest FOMOs (Fear of Missing Out) comes from missing out on the beautiful weather that Vancouver has, and the amazing beach that is right on my front door. Dragging myself into the gym when it was 25 degrees out was the cruelest thing I could have done and I had hardly any motivation to workout because of it.

So what I ended up doing to ease this stress was to bring one or two of my workouts OUTDOORS! This way I was able to get the sunshine I needed after being in an office all day, and get an awesome sweaty workout in as well. This kept me motivated for the entire summer, thank God, and allowed me to incorporate sprint and hill workouts for a bit of a change. Read More

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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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Lunch/Dinner, Meals, Recipes, Uncategorized
Pesto Portobello Mushroom Burger

Pesto Portobello Mushroom Burger

Even as someone who doesn’t eat meat, I can never get enough of burgers! And I know the majority of you will scoff when I say that and say that a veggie burger is NOTHING compared to a real burger. Well guess what – I haven’t had a real burger in almost a DECADE, so ignorance is bliss. And i adore my veggie burgers. But this time I wanted to try something a little different, and when I saw these giant portobello mushrooms staring me in the face at the farmers market, I knew it was time.  Read More

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Circuit Workouts, Legs/Glutes, Uncategorized
Quadzilla Workout

Quadzilla Workout

This workout is a real lower body burner. Trust me – by the end of the third exercise I found it pretty hard to lift my legs! I don’t know what I was thinking but I still managed to get it done. I repeated the workout 3 times for a total of four rounds. There are four exercises, but one of them is done on both legs, so there is 5 sets of 30 seconds of work.

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Lunch/Dinner, Recipes
High Protein Nicoise Salad

High Protein Nicoise Salad

Now that it is summer, what better way to enjoy your meals than with a delicious, light, fresh salad that is packed with protein? This salad nicoise heralds from the UK and is a fan favorite over there. I took the important parts of the salad and then gave it a healthy twist of my own. Salads don’t usually fill me up too much, so I made it extra big to ensure I wouldn’t be looking around for more food afterwards. Plus the tuna and the egg adds lots of protein (14 grams if you use an entire can of tuna + 6 grams in one egg) which will curb those hunger pangs quickly!

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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

This Coconut Tofu Curry is one of the best curries I've ever had! And it doesn't have to be restricted to tofu! Feel free to experiment with chicken or shrimp instead. Whatever you do - definitely give this recipe a shot!
Did this ab workout recently after I finished a HIIT circuit. 20 seconds on, 10 seconds rest REPEAT REPEAT! Definitely was feeling it by the second one ????
1. Opposite hand to foot
2. Upright bicycles 
3. Side/side/center leg drops
Putting it on a shirt makes it more legit right? Who wants one!? ????????
Brand new FAT BLASTING workout video posted on my site. Check it out for some brand new exercises and for an awesome way to start your weekend! Find the workout at www.sweatyandfit.com
Want the taste of the delicious Starbucks Oat Bars but without all the added sugar and fat? Try out my take on these amazing baked goods for a somewhat healthier version. Grab the recipe at ??sweatyandfit.com !
Try to be like the turtle - at ease in your own shell
These two exercises plus Bulgarian squats with one foot in the TRX strap is the reason I still can't move properly today. On the pistol squats I sat far back on my heels to target my glutes as much as possible - trust me it worked. Try these amazing lower body exercises out! ????????
Just over a year ago I got extremely sick with pneumonia and kidney failure and was hospitalized for a week. When I finally came out I had lost 15lbs and could barely walk. If you are someone who is getting frustrated with your results and is getting discouraged, read my latest article on what it's like to start from the VERY bottom. It was a tough journey to get to where I am now, with lots of tears, sweat, and be help of friends. But I got there in the end. Hopefully it can help you or others to find some motivation and inspiration to keep going.
YUM! Just made this tonight - shrimp in a garlic white wine sauce and squash risotto! Inspired and copied from my friend @hexobject ! I always thought risotto was superrr fattening but I only put a small amount of butter, some olive oil for the squash, and half a cup of wine among other things to make it! Not necessarily the healthiest dish but I like knowing it can be creamy and delicious but not full of fat!
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Shoulder & Back Workout

Shoulder & Back Workout

Coconut Tofu Curry

Coconut Tofu Curry

5 Ways to Stay Motivated

5 Ways to Stay Motivated

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