Monthly Archives: May 2013

Recipe: Maple Coleslaw

Coleslaw is a veggie dish that many clients tell me they like to eat if it is available, so I encourage them to do so. Many are surprised to learn that coleslaw is an easy and healthy salad option that makes eating almost raw veggies taste good. Here is a super simple recipe to try that has a touch of sweetness from maple syrup:

1 bag of precut coleslaw

1 green onion, chopped

1 cup sugar snap peas, sliced crosswise

1/4 cup chopped fresh cilantro and/or mint

1/2 mango, sliced into thin strips (optional)

juice of 1/2-1 lime

1 tablespoon maple syrup

1 tablespoon soy sauce or tamari

1 tablespoon sesame oil

dash of hot sauce (optional)

In a large bowl, whisk or stir together lime juice, maple syrup, soy sauce/tamari, sesame oil. Mix in coleslaw, green onion, sugar snap peas, cilantro and/or mint. Stir in mango if using. Serve cold or at room temperature.

This coleslaw keeps well in the fridge for 2-3 days.

Ready to eat? Check in with yourself-

We all know it is vitally important to ‘eat healthy’ and many of us make an effort to do so. In my opinion, one of the important aspects of healthy eating is to tune into your own energy levels and how you respond to the food you eat. There are many ideas of what is ‘healthy, healthier and healthiest’, however, how you feel and how food affects you personally is of utmost importance. Paying attention to how you feel before and after you eat is a practice that will allow you to find the best food choices for you.

Here are 3 questions you can ask when you are ready to eat:

-How is my energy level?

-Do I feel hungry? (physically, mentally, need a distraction)

-How do I feel about this food choice? (Is it healthy for me? A meal I love? Not enthused?)

Here are 3 questions to consider after you eat:

-How is my energy level?

-What is my level of satiety or satisfaction?

-What do I notice physically in my body?

As you practice tuning in, you may find that certain foods are better choices for you than others. I like to choose foods I truly enjoy eating, that enjoyment is very satisfying and most importantly I feel energized after I eat. Healthy foods and healthy eating is choosing foods that make you feel good-


Top 5 Moves to Transform Your Butt

I have built muscle and transformed my own butt and many others over the course of my career as a fitness trainer so far. Thank you to my sister for making fun of me and lighting the fire under my butt as a teenager. Here is my list of perennial favourite, super effective moves for transforming your butt in time for spring:

1. Running stairs or hill sprints (walk if that’s more comfortable for your body- still highly beneficial)

2. Walking lunges. This is my go-to exercise, as it is the best for working your glutes, hamstrings, quads and co-ordination synergistically with the undeniable results of a well shaped butt. Walking lunges uphill are a tough workout when the right hill presents itself, meaning a not too steep hill.

Vivian Law butt workout

Uphill training, combined with walking lunges!

3. Squats in any variation. Once you learn to perform squats with good technique, all the different variations confer the benefit of training your core, quads, glutes and hamstrings all at once.

Basic weighted squats can be done anywhere...

Basic weighted squats can be done anywhere…

4. Bridge position, static, or moving reps with or without the stability ball. The bridge position/posture requires the lower back, glutes and hamstrings to work together to hold the position. Holding the posture builds isometric strength and  moving reps with feet on the floor or on a stability ball builds isotonic strength in the glutes and hamstrings. Both types of muscular strength are needed for highly functional and well developed muscles.

5. Virabhadrasana II/Warrior II posture borrowed from yoga practice is a great addition to any strength training routine for the legs. This posture builds strength and flexibility simultaneously in the glutes, hamstrings and quads in addition to inner strength, flexibility and relaxation.