Category Archives: Vivian Law

Change Your Energy…

Posted on September 20, 2013 | Leave a comment

Here is great perspective from Alyssa Cohen, homeopathic doctor on how we can empower ourselves to change our energy or vibrational state and impact our moods.

http://alyssacohen.ca/what-kirtan-and-homeopathy-have-in-common/

I experienced singing kirtan with her in November 2012. I was clueless about kirtan, and I was carried by the enthusiasm of her invitation. I definitely felt a vibrational difference and that opened the door to many possibilities for me. An example of how keeping an open mind and supporting the art that people around you create actually creates more positive energy and learning.

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Posted in Relaxation, stress relief, Vivian Law

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On Meditation

Posted on August 20, 2013 | Leave a comment

Many of us believe that meditation is good for us, as the prevalent belief is meditating can clear our minds. Meditation can help to clear our minds, especially when practiced on a regular basis. I strongly believe the first step in meditation is simply to observe what is on our minds. I have heard many times ‘I am unable to meditate, because I have too much going on in my mind’.

I invite you to sit for one to five minutes, breathe and simply notice what is going through your mind. The exercise is even more pleasant when you are outdoors or focusing your eyes on a photo or piece of art (we’ll call it scenery). See if you can focus on your breathing and the scenery. Then simply notice what is crossing your mind without judgement. This is a start to meditation and you most certainly can do it-

 

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Posted in commentary, Recommendation, Relaxation, Vivian Law

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The McLobster

Posted on August 13, 2013 | Leave a comment

Lobster rolls are something I love. I try to get my hands on one whenever possible and I make a great lobster roll myself. Here we are in Cornerbrook, Newfoundland and Prince Charming notices that they are serving a McLobster at McDonalds-we screeched into the McDonalds instantly for the McLobster. We are very pleased to report that the McLobster is a great lobster roll. In fact, it edges out the last lobster roll we had at Rock Lobster in Toronto. The McLobster comes with lobster that has the right blend of mayo, celery, hint of lemon and most importantly, the right ratio of lobster on a slightly sweet toasted roll. Imagine our surprise when a friend told us the McLobster is available in Ontario as well. Try it while you can!

September 30, 2013 note:

The McLobster was actually quite difficult to obtain here in Toronto. And I must say somehow the one in Newfoundland was a better product.

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Posted in Recommendation, Vivian Law

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The Italian Lean Program

Posted on July 31, 2013 | Leave a comment

The Italian Lean Program the fun name I gave to one of the most interesting workout and lifestyle programs I have tried in my career so far. Just before departing for Italy, my body fat was tested by exercise coach Adriano Martorano at Kx Yorkville www.kxyorkville.com I learned of some lifestyle issues to address such as sleep and minor nutrient deficiencies through Biosignature at Kx. This body fat test correlates with the hormonal profile of your body. Learning of possible hormone imbalances through fat storage patterns in my body was very motivating, especially since I was provided with strategies to improve my health. Following Adriano’s lifestyle and targeted supplementation advice held the promise of a leaner body for me. Adriano would know, as he is an exceptionally experienced coach, practices what he preaches and is in unbelievable shape. However, he suggested I start the program after my trip…I took that as a challenge, so we made a friendly wager at Kx on my returning from Italy leaner.

Even with my professional pride on the line, my love for food came first, so I could not comply with the strict dietary discipline that was suggested for the two week period. Actually, I preferred to eat clotted cream, pasta, gelato and anything else that struck my fancy. Having multiple servings of green veggies, fruit, increasing my protein intake, taking fish oil, working out and sleeping well was the extent of lifestyle discipline I could adhere to. Prosecco, cocktails, pasta, pizza, panforte, cheese, gelato and other Italian treats were all on the menu to be enjoyed.

A few days into the trip, it was time for me to put my fitness trainer skills to creative use. There was a vineyard close to where we were and I knew at first glance it was the perfect locale for hill sprint repeats-and was it ever! It was a 45 second hill where I felt that even if an animal were chasing me, I could not move any faster. Then, I designed some 20 minute strength workouts for the upper and lower body separately. Here is the workout: http://www.befiteveryday.com/the-italian-lean-workout/

Leisure time, yoga and meditation by the swimming pool were also on the list.

Poolside fun required-

Poolside fun required for the Italian Lean Program

I am exceptionally happy to report that I dropped 1.5% body fat upon my return from Italy where I ate pasta and gelato daily! This is the ultimate Making Life Good achievement, as I truly enjoyed being active outdoors, shared fabulous Italian food while becoming stronger and leaner! Making Life Good recommends the Biosignature program at Kx Yorkville-could anything be better than becoming leaner, stronger and healthier while enjoying life to the fullest extent in Italy?

 

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Posted in fat loss, Making Life Good Recommends, Vivian Law, Workout

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Octopus, Wild Boar and Salami

Posted on July 27, 2013 | Leave a comment

Prior to my recent trip to Italy, I was given some dietary advice to increase my intake of protein in order to become leaner. I had some professional pride at stake, so eating more protein was one thing I could comply with. Now that I look back, the protein sources I consumed the most while I was in Italy was octopus, wild boar and salami. Most unusual.

It is often said that the average person eats only 12 different foods, as many of us have our habits and preferences. I make an effort to have a variety of foods for enjoyment and the variety of nutrients. I chose octopus, wild boar and salami, because they are foods that I truly enjoy. Fortunately, they also worked well for the dietary discipline I could comply with. Octopus is a lean protein, wild boar is fairly lean as well and salami is something to be enjoyed in moderation. I enjoyed various octopus salads, wild boar in stew, on pasta, and salami with cheese. In addition, I will say that choosing these different foods helped me  become leaner. Yes, octopus, wild boar and salami are some different delicious protein foods to try. I invite you to try a new food sometime this week and see how you respond.

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Posted in Recommendation, Vivian Law

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Recipe: Kale Salad

Posted on July 16, 2013 | Leave a comment

Kale salad is something that I eat occasionally, and enjoy the most at Foxley restaurant in Toronto. My good friend Kathryn recently served me a kale salad in Tuscany based on the salad she frequently orders at a Toronto restaurant. Perhaps it was the Italian kale-her salad was a vast improvement on the restaurant version and inspired me to make it! This salad is incredibly easy to make and a delicious, healthy choice of greens. Kale contains vitamin A, K and C, antioxidants we all need. I brought home some fig flavoured pecorino cheese from Italy, which was a special touch. Otherwise pecorino cheese works well.

1 bunch of black kale, stems removed, cut very finely horizontally across the leaf

Juice of 1 lemon or more to taste

1 tablespoon olive oil

2 tablespoons currants

Grated pecorino cheese, to taste

2 tablespoons sunflower seeds

Fresh ground pepper to taste

In a large bowl, mix together kale and lemon juice thoroughly with your hands (‘massage’ the kale with the lemon juice). Drizzle olive oil and mix well. Mix in currants and toss with grated pecorino. Let stand for 15 minutes, or refrigerate covered, overnight. Add sunflower seeds and ground pepper before serving, enjoy.

 

 

 

 

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Posted in gluten free, Greens, Healthy food, healthy recipe, Making Life Good Recommends, plant food, Recipe, Vivian Law

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Recipe: Italian Green Salad

Posted on July 11, 2013 | Leave a comment

Here is a green salad recipe that I created upon my arrival in Tuscany after my first trip to the grocery store. I found sea asparagus at the fish counter, and it is called ‘algae’ here. Not the most appealing, but sea asparagus is a delicious and nutritious plant food. Everyone enjoyed this salad and the key is the infused olive oil.

For Infused Olive Oil:

1/2 red chili pepper, sliced

1 clove garlic, sliced

1/4 cup extra virgin olive oil

coarse salt and pepper to taste

In a small bowl, stir together sliced pepper, garlic, olive oil, salt and pepper. Let oil infuse for a few hours or a day.

For green salad:

6 cups mixed baby greens

1 small cucumber, diced

1 tomato, diced

1 green onion, sliced

1 cup green beans, cut in half

1/2 cup sea asparagus, rinsed (optional)

Balsamic vinegar to taste

Bring a medium pot of water to boil, add green beans and cook for 1-2 minutes, then add sea asparagus briefly. Take off heat, drain, and rinse under cold water.

In a large bowl, toss baby greens, cucumber, tomato, green onion, green beans and sea asparagus with desired quantity of olive oil (2-3 tablespoons). Drizzle balsamic vinegar to taste, enjoy.

 

 

 

 

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Posted in Greens, Healthy food, healthy recipe, plant food, Recipe, Vegan, Vivian Law

Recipe: Barley Pomegranate Salad

Posted on June 20, 2013 | Leave a comment

This recipe caught my eye in the mainly vegetarian cookbook Plenty. I could not get my hands on sherry vinegar, so I improvised with pomegranate molasses or concentrated pomegranate juice (found in middle eastern food shops), which adds a slightly sweet, tart depth of flavour. The pomegranate seeds and celery bring a nice crunchy contrast to the chewy barley.

1 cup pearl barley, rinsed

1 shallot, finely chopped

2 tablespoons olive oil

2 1/2 tablespoons rice vinegar

1 tablespoon pomegranate molasses

2 stalks celery, diced

1 pomegranate (gather the seeds by slicing horizontally and removing the skin)

2-3 tablespoons chopped dill

2-3 tablespoons chopped parsley

1/4 cup currants (optional)

salt and pepper to taste

Place barley into a small pot with 3 cups of water, bring to a boil and simmer for 35 minutes or until tender with a chewy bite. Drain if necessary.

While barley is still warm, stir in olive oil, vinegar, pomegranate molasses and shallot. Allow to cool and stir in celery, pomegranate seeds, dill, parsley and currants if using. Season with salt and pepper to taste. Serve at room temperature.

 

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Posted in Recipe, Vegan, Vivian Law

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Ready to eat? Check in with yourself-

Posted on May 20, 2013 | Leave a comment

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-

MLG_recommends

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Posted in Healthy food, Making Life Good Recommends, Recommendation, Vivian Law

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Top 5 Moves to Transform Your Butt

Posted on May 11, 2013 | Leave a comment

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.

 

 

 

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Posted in Vivian Law, Workout

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