Workout Wednesday

I am so excited about today!  Every Wednesday we are going to put up a new workout or tips on how to improve your existing workout.  It will be a great place to get some fresh ideas and maybe find a great challenge.

We are going to start off our first one centred around the television.  I know, I know, television doesn't scream workout, but we all know you are watching all your favourite shows return and maybe some new ones as well!  We designed a workout that you can do durning all the commercial breaks.  For an hour long show there are 6 breaks including the ending credits and in a half hour show there are 3. (I did my 'research' by watching BONES on Monday night.  It's a hard life but somebody's got to do it.) That leaves plenty of time to fit in a great workout.

If you are watching a 30 minute show just do the first 3.  Don't forget to drink plenty of water.  Maybe have an apple with the pumpkin butter you made :) for a snack.

Have a great workout!

Fall fun

I LOVE fall!  I love the leaves changing colours, I love the crisp mornings, and most importantly I get to bring all my sweaters out to the front of my closet.  I love how delicious my coffee (or tea) tastes when I can enjoy it hot.  I think my most favourite part of fall is the pumpkin patch.  I had never been to one until 2 years ago.  It is so much fun.  I usually come home with 4-8 pumpkins of various shapes and sizes.  We do a few jack-o-lanterns, but the rest I use for cooking and baking.   I love cooking and baking with pumpkin.  I make everything from pumpkin loaf, to pumpkin syrup (for those morning lattes), to pumpkin butter.  Once my pumpkin is cooked I freeze most of it so I have fresh pumpkin all year round.
For today's for Tasty Tuesday I am going to share with you my favourite addition to toast, fruit, pancakes, yogurt....the list really goes on and on! :)  PUMPKIN BUTTER!!!  I know a lot of people that do apple butter in the fall, and while that is delicious I prefer pumpkin butter.  My favourite way to have it is as a dip for fruit.    It also makes a great hostess gift for Thanksgiving Dinner :)

Pumpkin Butter
Adapted from Smitten

Ingredients:

1/2 cup apple juice & 1/4 cup unsweetened apple sauce (this can be adjusted to be more sauce than juice)
1 teaspoons ground ginger
1/2 teaspoon ground cloves
1 cup brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon ground nutmeg

1 (29 ounce) can pumpkin puree or 4-4.5 cups fresh Pumpkin Puree*

Juice of half a lemon

Directions:

Combine pumpkin, apple juice, spices, and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 minutes or until thickened. Stir frequently to make sure it doesn't burn. Adjust spices to taste. Stir in lemon juice, or more to taste. 

Once cool, pumpkin butter can be kept in an airtight container in the fridge for up to 4 weeks. 

*To make your own fresh pumpkin puree cut pumpkin in half, clear out all seeds and gunk.  Place upside down on a parchment paper lined baking sheet (you can brush the inside with oil), and bake for 45-50 minutes at 350F.  You may need more or less time depending on the size of your pumpkin.  It is done when you can poke through the skin with a fork and it is tender.  Remove all the pulp from the skin and place in blender.  Puree it all up and you have your very own fresh pumpkin puree!

Motivational Monday

Monday's are going to be motivation, motivation, motivation.  We tend to fall off on the weekend and Monday's are always the hardest to pull ourselves back together.  Every Monday we are going to post an inspiring quote, an inspiring photo, an inspiring story, pretty much anything to motivate you to reach your goals.
It is important to set goals.  Goals help you to overcome obstacles and give you the drive to get to the next step.  There is always a big ultimate goal that you are going for, but don't forget the mini goals that help you along the way.  You don't want to get too over whelmed by the monumental task of your big goal that you abandon it completely.  Remember goals can be for every aspect of life.  They could be for that dream job you have your eye on, that amazing vacation you have been dying to go on, or to become a healthier you.  What ever your ultimate goal is don't forget to set yourself mini goals to get there! :)

Next Monday we will discuss using visual aids to help achieve your goals.  Tomorrow is Tasty Tuesday, so check back for a great fall recipe.

Have a great Monday and remember you can achieve anything you set your mind to!

Welcome

Welcome the The Vertical Gym blog!  This is going to be a place where we post great healthy recipes, workout ideas & techniques, and hopefully create a community focused on fitness and health.
The Vertical Gym is a dance and fitness studio that provides women with an exciting alternative way of working out through a variety of non traditional exercise classes.  We aim to provide our beautiful students with a sense of empowerment and confidence while feeling sexy.  We are dedicated to providing women with a safe, judgement free environment and giving members the motivation to live a healthy and happy lifestyle while having fun!