Sweaty & Fit Tank Top Giveaway!

I finally received my Sweaty and Fit tank tops, and am absolutely ecstatic about them! Thank you to my wonderful friends and supporters who have bought one from me already! Since I am so excited about these tank tops, I wanted the opportunity to share them with you guys. I will be running a contest to give away one of these tank tops to a lucky winner :)

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These tank tops are the American Apparel tri-blend style, and are perfect for working out.
It can be paired with a sports bra, tank top, or regular bra underneath. They’re loose fitting, as comfort is key!

To enter this giveaway, all you have to do is 2 (or 3) easy steps!

1. Follow me on Instagram @sweatyandfit If you don’t have Instagram….
2. Like my Facebook page: www.Facebook.com/sweatyandfit
3. Enter by using the form below!
(**make sure you click “I Visited” to ensure this works. The entry tab should go from 0/1 to 1/1)

a Rafflecopter giveaway

Circuit Workouts, Upper Body

Upperbody & Back TRX Workout

Even though it was freezing outside, I went and filmed a great new workout for you guys! I started off with a tank top, long sleeve and a sweater on overtop THAT, but by the time I had walked all the way over, I was already pretty warm! That’s the benefit of being a sweaty person. My hands were pretty cold by the time this was done though, so I hope you all have a warm gym indoors that you can workout in! This workout I have wanted to do for a while – its an awesome upper body workout that utilizes the suspension trainer. The suspension trainer has so many possibilities for working out, and I am happy to show you some of my favorite shoulder and upper body exercises. Read More

Fitness, Health, Recipes
5 Benefits of Eating Squash

5 Benefits of Eating Squash

Squash is one of my favorite vegetables to eat. If it wasn’t such a frustrating time trying to peel and prepare it, I would probably have it every week. But – laziness gets the best of me and so I only have it on days where I am feeling rather ambitious.

Squash comes in all kinds of forms!

  • Butternut (personal favorite)
  • Acorn
  • Spaghetti
  • Kabocha
  • White pumpkins and more Read More
Fitness, Health, Product Review
Product Review: LaraBar’s

Product Review: LaraBar’s

When it comes to packaged foods, I am a little bit of a drill sergeant. I tend to stay away from any food that isn’t fresh produce, except for the groceries such as almond milk, eggs, yogurt, cheese and canned tuna. If I’m feeling pretty lazy I am known to buy a jar of pasta sauce… but even then it happens maybe once every few months. This rule extends to everything including the snacks I eat. If ever I eat granola bars, I bake homemade ones (and usually end up throwing in way more chocolate chips than is considered healthy) so I know exactly what is going in them. Read More

Circuit Workouts, Full Body

At Home Circuit Workout

I was planning to go outside and film another workout when I looked out the window. I’m pretty sure the trees were about to blow over, not to mention it was kind of rainy. I’m not a baby, but I definitely was smarter than making myself go out there. So I decided to film an at home workout instead! Why not? I have a solid area for working out, a bunch of gym equipment and a body. What else do I need? If you are planning to do this workout at home, you will need a medicine ball. If you don’t have one, then something heavy like a dictionary (do people still have those?) or a jar of pickles will do. Or something that is a little less strange than the two things that I just randomly thought of. There are five exercises in this workout. Perform each of them for 30 seconds, and then rest for 10 seconds. Repeat for four rounds.

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Breakfast, Recipes
Vitamin Packed Green Kale Smoothie

Vitamin Packed Green Kale Smoothie

Whenever I see green smoothies I automatically think it must be the most delicious smoothie in the world. Have you ever tried matcha smoothies? (It is a green tea powder). They are DELICIOUS. Have you ever had avocado smoothies? Well if you enjoy avocadoes regularly, then you would absolutely love them in smoothie form. A third way that smoothies can take on this beautiful color is through the addition of vegetables! Spinach, kale, swiss chard even. I decided that I was going to see if the kale smoothie could live up to the high green smoothie standards that I had set. Read More

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

brownies_1

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!

Read More

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

photo 1-2

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.

Read More

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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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.

Read More

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.

Read More

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!

Read More

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!

Read More

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!

Read More

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.

Read More

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

Feels so good to be able to do powercleans from the ground again! Except my traps and back are gonna be hurtinn tomorrow ????
Winter has come! The snow is no excuse to miss out on a run! Tag a friend that you're gonna drag outside with you and make running snow angels with ??
Did you get sweaty on a Saturday?? I definitely did ???? In Calgary till Tuesday visiting my momma... Anyone wanna join me for a workout?!
New Product Review posted on my website! Ever tried @larabar before? I only started eating them a few weeks ago and I'm HOOKED. Find out why they're one of the few granola bars that I condone eating ????! Link in bio
Just posted a brand new workout on my website! If you're feeling a bit lazy this week and don't want to hit the gym then luckily you can do this one in the comfort of your own home! Check it out - link is in bio!
Need to replenish your vitamins from a crazy weekend of partying and eating candy? Well here's a quick fix for you: a vitamin packed green smoothie! Coconut water, kale, pineapples.. Need I say more?
Fresh faced Saturday morning ??! Heading to Seattle today for #freaknight ????. Dressing up as a cat... Unfortunately creativity wasn't on my list this year for costume ideas.
Whew! Killed my workout today and am feeling the sweat ????. Just posted a new article on my site! 5 Easy and Healthy On the Go Snacks! Go check it out now!
Courage is the resistance to fear, mastery of fear - not absence of fear.
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cred: @jenserdetchnaia
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