Biking to Work

This week I decided I needed to do something different and get more exercise.  There are many different options that I could have chosen; walking on lunch break, running before/after work...anything really! But I decided to be that crazy person, in Toronto heat, to bike to work.

Now this is what I imagined it would be like.  Breezy, happy, getting a great work out.  It was 10km all downhill to work.  It was great.  Took me only 34 minutes to get to work, wasn't too hot out.  I really enjoyed myself.I live near the Bramalea City Centre and I work here at Victory.  So biking straight down Dixie, across Drew and BAM,  here I am.  However the ride home was a totally different story.  Since it was all downhill to work, that meant it was all uphill home.  Almost a full hour of riding with rush hour traffic - apparently crosswalks don't mean anything to anyone here!  
Now there are Bike to Work Weeks available for every Province.  Toronto has a Bike Month which starts Monday May 28 till Thursday June 28 and offers 100 different events locally for people to be involved and have fun!

I totally recommend everyone should try biking to work, even if it is just once a week.  It relieves stress from traffic and stress from work and offers amazing exercise benefits.  
7 Health Benefits of Cycling

1. Cycling is good for your heart: Cycling is associated with improved cardiovascular fitness, as well as a decrease in the risk of coronary heart disease.

2. Cycling is good for your muscles: Riding a bike is great for toning and building your muscles, especially in the lower half of the body – your calves, your thighs, and your rear end. It’s also a great low-impact mode of exercise for those with joint conditions or injuries to the legs or hips, which might keep them from being active.

3. Cycling is good for your waistline: You can burn a lot of calories while biking, especially when you cycle faster than a leisurely pace, and cycling has been associated with helping to keep weight gain down. And cycling has the added benefit of ramping up your metabolism, even after the ride is over.

4. Cycling is good for your lifespan: Bicycling is a great way to increase your longevity, as cycling regularly has been associated with increased ‘life-years’, even when adjusted for risks of injury through cycling.

5. Cycling is good for your coordination: Moving both feet around in circles while steering with both your hands and your body’s own weight is good practice for your coordination skills.

6. Cycling is good for your mental health: Riding a bike has been linked to improved mental health.

7. Cycling is good for your immune system: Cycling can strengthen your immune system, and could protect against certain kinds of cancers.

You don't have to be a professional at cycling, you just have to own a bike and get going! 

~Elinor~

Top 5 Favourite Beaches

When the weather gets great, it's the perfect time going to the beach! I've been to a number of beaches and I do have my favourites. Although the weather has its ups and downs, we have already had a number of really hot days! I thought it'd be nice to share a list of my top 5 favourite beaches with you. :) If you disagree or agree, or have other beaches in mind you would also like to share, feel free to comment! Note: Distance travel is from Mississauga, ON!

 #5) WASAGA BEACH

Approx Drive Time: 1 hr & 45 mins 

Parking Costs: Varies on the area (i.e. by the hour, $10 for a day, $20) 

Cleanliness: 2.5/5

Pros: popular beach, has a walking strip for food & items shop, restaurants, very large, different available areas (1-6), shortest distance for me 

Cons: dirty waters, known to be very shallow (ideal for children) for a good distance

Overall, I've been to this beach countless times. I always knew Wasaga to be the hit spot for teens or young adults (area 1), and families (i.e. other grassy areas). I usually try to avoid this beach because I rarely swim in the Wasaga waters, since it is pretty dirty and you have to venture far off if you want it to be atleast waist/chest deep. On hot days, it can be very packed and finding a parking spot can be a bummer, since it's popular and well-known!

#4) GRAND BEND BEACH

 Approx Drive Time: 3 hrs 

Parking Costs: By the hour, $10-$15 for day 

Cleanliness: 3/5 

Pros: popular beach, has a walking strip for food & items shop, large, lifeguards on duty, park area for children 

Cons: rocks in water, gets deep easily (not ideal for children)

Overall, I've been to this beach 3-4 times. This beach is pretty awesome! But I'm personally not a huge fan of traveling long distances and rocks in the water (hurts my feet), which is why it's lower on the list for me. 

#3) CRYSTAL BEACH

Approx Drive Time: 2 hrs 

Parking Costs: $15 for day 

Cleanliness: 4.5/5 

Pros: very clear water (hence the beach's name!), lifeguard on duty, shorter travel distance, good water level, beautiful sand 

Cons: smaller and private, guard at the front gates that checks to make sure you don't bring in any glass items, finding parking can be a bummer, no stores/food shops in walking distance

Overall, I fell in love with this beach's water because of how clean it was (which brings it way up on the list). We had a little trouble finding it first because it was sort of hidden, and the first time we took a lot longer to find it! 

 #2) LONG POINT BEACH

 Approx Drive Time: 2.5 hrs 

Parking Costs: $15-$20 for day 

Cleanliness: 3.5/5 

Pros: fairly clean water, good water level, beautiful sand, grassy areas 

Cons: their sand dunes/hills can be annoying (especially when you have to climb over them), no food shops from what I can remember

Overall, Long Point Beach places pretty high on my list because I always enjoy my visits every time I come. I love their waters and everytime I come here with my family, we usually get a shady grassy area at the back and put up a small tent. 

 #1) SAUBLE BEACH

 Approx Drive Time: 2.5 - 3 hrs 

Parking Costs: $15 for day 

Cleanliness: 4/5

 Pros: popular beach, very close to parking, good water level, nice water, food & items shops/restaurants

Cons: far distance, sand tends to be compacted, more of a narrow beach strip than wide

Overall, this is the my favourite beach to go to! :D Although it is far, I find it definitely worth the travel because everything I look for in a beach, Sauble has it. The fact that they have necessities, as well as lovely water is a plus!

~ Vanida

The BIG city

My name is Elinor Stringer. I have just finished my 4 year degree at Camosun College in Victoria B.C. As a requirement to actually graduate, we had to complete an "Internship". Which is how I ended up here, at Victory Volleyball. My College was a great place to go. The classes were small enough that the teacher ACTUALLY knew my name and wanted to see me succeed. Best four years I could have asked for with possibly the weirdest group of people.

Now, as I said I am from Victoria BC. I live on an Island surrounded by farms and sheep. The largest our highways get is about eight (8) lanes across; the tallest our buildings get is about 18 stories high (actually 17, because there are never a 13th floor). Victoria is such a beautiful place with the ocean only a stones throw away no matter where you are, gorgeous hiking trails and possibly the nicest homeless people around.

Now I never really thought of myself as a 'small town' girl until I went downtown Toronto...not really what I call a fun place to be. Terrifyingly tall buildings (seriously 68 floors, is that really necessary?), un-necessarily eerie subway stations, and bumper-to-bumper traffic through 20 lanes of highway. OK, I've been to Toronto many time before for family gatherings, but that was never more than for 2 weeks, so I was able to return to happy place called Victoria. Now before anyone comes 'lynching' to my house, Toronto has some nice qualities, such as seeing T.V shows 3 hours before my friends do back home, toughening up my skin for when I return, and even the people I've met are pretty darn nice. Back in Victoria, I always hear scary stories about "don't trust anyone" or even "you'll be killed on the subway alone". I would like to point out that I took the subway by-myself (granted I had a subway map and written directions for exactly what I have to do) BUT I did not die, nor was my life threatened! I would like to call that success, and de-bunk those rumors.

So hopefully over my 4 months here, I will find my way around and learn how to drive the streets of Toronto without killing anyone! Here I come BIG city...watch out!

~Elinor~

SUMMER IS JUST AROUND THE CORNER!

It’s the middle of May and the sun is shining! What better time than to talk about some of the upcoming summer sports! Of course the first sport that pops into my mind is beach volleyball but for the willing adventurer there are hundreds of fun sports and activities that allow you to enjoy the sun.

Sorry, the sun is getting me all excited... let me introduce myself. I’m Darryl, one of the two new interns here at Victory Volleyball. I’ve spent the last 3 years in Sudbury working on my Sports Administration degree (SPAD for short) and after this summer I only have 4 months of school left!!! For those of you that have not been to Sudbury, here is a Coles notes version of the city. Sudbury sits in a giant crater (scientist actually believe the crater is from the meteorite that killed the dinosaurs) and its nick named the nickel city because of a MASSIVE nickel mine. To help with pollution the mine has the "SuperStack" which is a big smoke stack that isn’t much smaller than the CN tower! The city has its ups and downs just like any city, but to be honest I’m glad to be back home in Mississauga.

Getting back on topic, I want to briefly talk about some of the alternative sports and activities that may be worth looking into in the next couple months. One of my passions is Motocross/Dirt Biking. I have 2 bikes, and try to get out every weekend. Similar to ATVs and Snowmobiles, trail ridding on Dirt bikes allow you to get to places that few people have been before. You get a chance to connect with nature and enjoy the some peaceful alone time. I can’t count how many deer, foxes or other wildlife I’ve seen while out on the trail. From peaceful trail ridding to Motocross, Dirt Bikes are very versatile. load up the bikes and take them to a track you get a whole different kind of fun and experience. Ridding full speed going of jumps that send you 30 feet into the air is an experience that cannot be compared to anything else. Plus, you may not think about it, but Dirt Biking is a GREAT workout. Imagine doing squats and push ups at the same time on a vibrating platform while going 50 km/h, sound fun or exciting?

Some other great sports are water sports. Skiing, barefooting, slaloming, wakeboarding, knee boarding, and tubing (just to name a few) are some of the best things to do in the summer. I mean, how can you go wrong if your out on the water, with friends having a blast – I can’t wait! Again, like Dirt Biking water sports can be a great work out. Slalom skiing for example, you fight against the pull of the boat as you whip across the wake at upwards of 80 km/h, you don’t feel it at the time but afterwards your arms are on fire. Wakeboarding can be classified as an extreme sport after enough practice and bravery. The trick library is endless, and almost anyone can learn and have fun right from the start. Tubing is another sport that anyone can learn and have fun, it’s a true all ages activity. The boat driver has complete control and the tube rider has none. Kids get a mild ride, where as teenagers and dare devils get a wild ride that gets the adrenalin flowing.

On a more relaxed level, hiking, or climbing are social sports that get you outside enjoying the sun and great summer weather. Bring your dog with you into the forest and he/she will be waging his/her tails for days! Make your own trail and eat lunch somewhere where no human has ever stepped before. I can’t think of a better way to relax after a long work week, and a fun exciting Saturday Volleyball tournament.

Summer Volleyball leagues and tournaments are starting up now, why not plan out a weekend with your friends and family and get outside, play some volleyball, and try out some of the alternative sports this summer!

Hope to see you on the trails,

Darryl

**************

Victory Volleyball

Here is a quick video from my program!!

MexiCAN Lasagna!

I finally made this dish I’ve been meaning to make forever, and thought I’d share it with you guys. It’s really easy to make, the prep takes a bit of time but the outcome is well worth it.

It’s a Mexican take on lasagna. Tortillas instead of noodles, plus rice and beans and some other stuff = deliciousness! My two favourites types of food; Mexican and Italian, together at last! How can you go wrong?!

I got the recipe from someone I follow on twitter, who has a food blog, but the recipe originally came from here.

I will say I had some difficulty finding all the ingredients- so when you are shopping,  go to a big grocery store with a Mexican section to find things like Enchilada sauce and Verde Salsa (I got my ingredients at Loblaws & No Frills).

I also learned a few things:

• “Verde” means “green” aka GREEN SALSA! It’s (delicious and) a little spicier than regular salsa.
• YOU CAN MAKE YOUR OWN TACO SEASONING! All you need is chili powder, paprika, and cumin.
• This recipes makes a HUGE amount (full casserole dish) so you can half it, or freeze some after it's done if you have a lot leftover. (Orrr you can eat it every day for the next week, like I did.)

Below are some photos of the process :)

The rice cooking and the veggies and "taco seasoning" sautéing.

        The veggies & seasoning all mixed together.

 The rice, beans & veggie mixture all combined.

Starting the layering lasagna process w/ tortillas and enchilada sauce.

Almost finished...

  Ready to go in the oven w/ the cheese and cayenne pepper on top!

Cookin'.

All done!

Again, you can find the recipe on Pioneer Woman. Good luck! Let me know how it turns out and if you guys have any recipes you want to share, feel free to post them in the comments!

Enjoy!

-Meghan

Nate's Blog

Hey what’s up, my name is Nathan Rankin and I’m a second year college student, currently attending Humber College in Toronto. I am presently working at Victory Volleyball Academy as an intern for the 2012 school year.

I enjoy hanging out with my friends and family, watching on TV and attending all types of sporting events and most of all I enjoy playing sports. I’ve played a lot of different sports at various levels, but I’d have to say basketball is probably my favourite and the sport which I perform the best in.

In living with three other college students and also being a college student myself, I recently began to notice that I’ve developed a habit of being lazy and I’m also finding it difficult to create time to make myself healthy meals. During my childhood and teenage years my parents placed a large emphasis on healthy eating habits and active living, so after I noticed myself slipping in these categories I decided to try a couple new things to keep myself in shape and eating right.

Firstly to stay active I began to start running around the block daily, slowly increasing my pace and the distance of the running session day by day. However, after I had gotten into a rhythm I found my determination and motivation to stay active being stifled by the harsh conditions of the Canadian winter. This is when my roommates and I decided to invest in an indoor treadmill. Since I’ve purchased the tread I’m finding it a lot less tedious and wearisome to try to stay in shape daily since I don’t need to leave the house. To maintain healthy eating habits for myself is always a battle won or loss at the grocery store. I’ve been attempting to purchase more whole grain, fruits and veggies and items which have high a protein intake.

Keeping fit and staying healthy should be important components of everyone’s lifestyle and I hope that I can continue to incorporate these two aspects into my daily schedules. 

Easy ways to stay fit at HOME!

Hey everyone, my name is Marco Lavia, I attend Humber College and I am
enrolled in the Sports Management program. I am currently in my second of
third year, and an intern at Victory Volleyball.

My interests are sports, I've been playing various types of sports my
whole life, and my favorite sport is soccer. Soccer has been a big part of
my life, and because of soccer I really believe in healthy living for
everyone!.

Being healthy is so important for us, being healthy makes us live longer.
Being healthy makes not only feel good but makes us LOOK GOOD!. Now I know
its hard for everyone to be on a healthy diet, or go to the gym with our
busy life styles, but I would love to share to everyone that you can do a
great work out in your OWN HOME! These will be 4 easy exercises you can do
around your own home that will guide you to a healthy living life style.
Stair climbing - Easy way to get a quick work out going.
Laundry lifts - Fill the laundry basket with cloths, make sure not to
heavy, lift over your head, or do some crunches with it.
Commercial break exercise - during commercials, move a round, stretch and
grab a lightweight.
Rolling chair presses - If you have an office chair with wheels hold onto
the edge of your desk while you are seated use your arm muscles to pull
yourself close to the desk, and then push yourself back away.
Follow these simple steps and you will feel fit, and it's a great way to
start a living healthy life style in your OWN HOME! 

Thanks everyone hope these little things help out, getting healthy is
start as well try to eat healthy, gets your veggies,and fruit servings
you need for the day, as well STAY MOTIVATED THROUGH THE PROCESS!

Marco Lavia 

Getting In Shape - A Victory Or Not?

As I began my journey at Victory on January 2^nd, 2012, I was fresh off of two weeks of over eating, zero exercise and some very casual alcohol consumption.   As I began my first week of work, there was much discussion around the office about the holidays, and how devastatingly out of shape everyone felt.  Having such a dynamic and motivated staff (minus Jimmy), we decided that it was time to sweat out the excess cargo we picked up over the Christmas holidays.  It became a necessity that everyone brought their gym clothes to work every day, and we began our workouts doing the Beach Body Insanity Cardio circuits.  We did this fairly consistently for a few weeks, but eventually began to find new workouts and methods of getting in shape.  We brought in a chin up bar and an ab wheel, and developed a quota for how many chin-ups and sit-ups needed to be done every day.  We managed to meet the quota every day, while doing some p90x workouts intermittently.  About a month had gone by, and everyone was feeling great and looking great!  We had done it – we were skinny and healthy again! Sounds like a Fairy tale ending, right? Wrong.  If staying in shape and exercising all the time were that easy, everyone would find time to look healthy and feel great.  However, life gets in the way.  With the inaugural Healthy Hearts Tournament coming up, working out suddenly got thrown onto the back burner.  Just one week off can’t hurt though right? Wrong again.  Just as our Healthy Hearts tournament concluded, our inspiration and guiding light, Rachelle, decided she deserved a vacation!  With her gone, we attempted to do some work-outs, but we were missing the motivation to really push ourselves! So now here we are, two weeks after Healthy Hearts, fresh off another week of eating poorly and not exercising enough. However, we have just made new quotas for our daily workouts and consciously turned down a Burger King lunch!  Will today be the day that Victory turns it around? Stay Tuned for my next blog and find out if we are looking great or gaining weight!

Shawn Lowry

Chinese New Year!

Kung Hei Fat Choy! On Monday, January 23, 2012 it will be Chinese New Year. What are you going to be doing for the Lunar New Year? Even though it is on a Monday, I read online about some very fun events you can still part take in. It is not too late! Why not take a break, relax, and join in on the fun?

Chinese New Year Festivities 

Presented by: Chinatown BIA
   
Starts: January 23, 2012
Ends: January 29, 2012

Location:

Chinatown
Dundas Street West and Spadina Avenue

Information:
Jan 23 - Opening Ceremony with media & dignitaries, lion troop dances
Jan 28 & 29 - Chinatown Centre and Dragon City Mall performances and lion dance parades from 12pm-6pm, (traditional folk dancing, singing, Chinese music rendition, magic show, belly dance lesson, youth talent shows, and other entertaining performances)

More information here!   

       

CIBC LunarFest

Presented by:
CIBC and Harbourfront Centre
   
Starts: January 20, 2012

Ends: January 24, 2012

Location:

Harbourfront Centre

Information:

Centred on the theme of “Treasures of the Sea" Lantern, Aquarium, exhibitions of traditional and contemporary arts, range of activities for family, games, crafts, theatre, skating, holiday culinary options and more

More information here!


Victory wishes everyone a happy Chinese/Lunar New Year! Have fun!

Travel Resolutions :)

So this is longest time I’ve been in the country (without little trips to the states), since 2007. And I’m going a little crazy. I had a big travel bug right after I graduated university and was only home sporadically between 2007 and 2010. So as much as I hate making New Year’s resolutions and think that they are silly and something that people never do, I made (one of) my resolutions to leave this freaking country for a while. I neeed to travel!! Although 2011 was pretty great and I did get to see parts of Canada that I had never seen to before (the Rockies!), I wished I could have gone to explore more of this world. I came across a great article in the Globe & Mail and decided no more excuses, I need to make this happen! Not sure where the destination is going to be yet (Europe is pretty high up there), but I’m going to make sure I go somewhere. Anyway, I found the article really helpful and realistic (with great tips) so if any of you have that same bug, take a look and just do it!

Happy Travels J

Meghan  



I want to travel more in 2012. How can I make it happen?

karan smith

From Saturday's Globe and Mail

Published Friday, Dec. 30, 2011 12:06PM EST

Last updated Saturday, Dec. 31, 2011 9:06AM EST

The Question: My New Year’s resolution is to travel more. How can I make it happen?

Coming up with the dream list – kayaking in the Bay of Fundy, touching the crumbling wall where Joan of Arc once stood, grasping the rough coat of a camel as it lurches to its feet – is the easy part. Finding the time, money and liberty is the hard part. Here's how to dust off your passport this year:

Tackle the challenges: What's stopping you? Sit down and figure out how to overcome roadblocks. Is there an easier season for you to get away from work? Can someone else feed your cat while you're gone? Are you afraid your children won't survive the journey?

“Don't worry too much about it,” says a working mom I know who always seems to be preparing for her next trip with her two sweet-cheeked boys. “Kids are much more flexible and adaptable than we think they are. They can survive for a few weeks outside their routine and – gasp! – even enjoy it.”

Be open to possibilities: Remain open-minded when you're planning, says Ann Kirkland, who abandoned a career in health administration to create the literary travel company, Classical Pursuits (classicalpursuits.com). But do set a deadline to decide where and when to travel, and yes, even, make a non-refundable deposit. “You can dream forever, just as you can plan forever. For people who are anxious about travel, starting with something small and manageable is almost certainly better than taking off for Africa by yourself.”

Fuel your inspiration: Research your destination. If you're planning a trip to Italy, sign up for a language class. Always dreamed of Spanish culture? Take a flamenco course. And read, read, read. Before I travelled to India

I devoured fiction about the country that proved as inspirational as guidebooks. And on the nitty-gritty side, sign up for e-mail alerts from airlines or travel companies about your desired destination. Recognizing a good deal on a New York hotel can spur you to book.

Be creative with finances: Use up those banked holiday days. Choose “time” instead of money when working overtime. Start an automatic monthly savings account and label it: Machu Picchu 2012! Or plan a trip to a destination where our dollar stretches further.

“You can get a lot of mileage in the Western Hemisphere,” says Robert Reid, a spokesman for Lonely Planet (lonelyplanet.com) and the author of countless guidebooks. “Meaning if you only have a week off, and a limited budget, Central America gives a very exotic punch for little money, no jet lag, and not much travel time. One of my all-time favorites is studying Spanish in Latin America.”

Consider a B-city: Think about going to Lyon over Paris, or travelling off-season, says Kirkland. “Ditto with seasons. London in February actually feels like spring and prices are comparatively good.”

Just do it: This is what the travellers with the battered suitcases say over and over. For me, setting foot in a new place is just something I want to spend money on. And it doesn't have to start with one around-the-world-ticket (although that would have been nice in the stocking, no?). I'd rather have the experience, than a new couch. (And you should see my couch.)

There's just so much to gain in travel from true R&R to a beyond-the-headlines immersion into another culture. Sign me up!

Send your travel questions to concierge@globeandmail.com. Follow Karan Smith on Twitter: @karan_smith.

http://www.theglobeandmail.com/life/travel/ask-a-travel-expert/i-want-to-travel-more-in-2012-how-can-i-make-it-happen/article2287298/



How can you not miss this??
Australia, 2009



Victory's Turning 3!

On Friday, December 2^nd, 2011, Victory Volleyball will be celebrating its 3^rd Anniversary! Everyone is welcome to join the party from 6:00pm – 9:00pm to help us celebrate and participate in all the fun! There will be pizza and cake for the first 100 people. We’ll also be offering 3 hours of drop-in play for only $3 (members are free), plus:

Serving Competition

Hitting Competition

League Sign-up specials

$30 Court Rentals (book in advance, while quantities last!)

Tons of Prizes!

•          Esso Gift Cards
•          T-shirts
•          Knee pads
•          Touques
•          Holiday Memberships

See you there!

SALSA

My mom started making salsa a few years ago and since she started, it has been something that our entire family looks forward to every September (for our yearly supply of course). I started making it with her last year. A few days after making it, I brought a jar over to a friend's one day and, after consuming the entire thing, we had convinced ourselves that we were capable enough of making some of our own. A few days later, we had purchased the jars, all the ingredients and we were ready to go. It started off pretty well- There were a few little glitches like how we would chop the veggies because we didn’t have a food processor* so we tried the magic bullet but it wasn’t quite strong enough so we just ended up chopping them all. Everything else seemed to go pretty smoothly and we thought we had pulled it off. So we sealed the bottles and split them up between each other. I never actually tried the batch (BIG mistake- ALWAYS sample) until a few weeks later when I brought a jar to a friend's place. We decided to make a big batch of nachos and pour the salsa I brought all over it. One of my friends was sampling as the nachos were cooking in the oven and she had said it was good and had a "smoky" taste to it. This threw me off because there weren’t any ingredients in it that would make it smoky. So I tried it and it turns out we had burned it. I talked to the other girls I made it with to see if maybe it was just mine but theirs was burnt as well. If it starts to stick (and burn) at the bottom of the pot (with big batches this is pretty common because it needs to cook for so long), it’s important to not scrape the bottom of the pot and mix it with everything else so that your entire batch isn’t ruined (like ours was). Had we of known that going in, maybe we wouldn’t have ruined 24 jars of salsa J.
So anyway, this year I decided to document the process to share with you all because it really is pretty easy. We use the Bernardin mix every year and the recipe listed below is for Pearadise Salsa. They have all sorts of recipes that come in the mix including regular salsa. Pearadise is pretty delicious though. It’s a nice change from regular salsa but still has the spice with a hint of sweetness from the pears. We added in some (chopped) jalapeños as well for some added spice as well. The recipe listed below is pretty easy to follow- you can find it online but also like I said before it comes in the packages with the mix. You can find the mix pretty much anywhere- most grocery stores carry it. I found it at Canadian Tire this year and they had the jars and lids there as well.



The mix

9 cups (2250 ml) chopped, seeded tomatoes, about 5 lb (2.3 kg), 20 medium

7 cups (1750 ml) chopped, peeled pears, 5 - 7 medium

2 cups (500 ml) chopped celery

1 cup (250 ml) cider vinegar

1 pkg (115 g) BERNARDIN® Salsa Mix

4 tbsp (60 ml) brown sugar

*My mom uses a food processor for the veggies after chopping them a bit- it’s faster and more consistent. Also, when chopping cut the veggies the same size so they cook evenly and if you end up food processing them they’ll process at the same rate and you won’t have random chunks of veggies in your delicious salsa.

• Place 6 clean 500 ml mason jars on a rack in a boiling water canner; cover jars with water and heat to a simmer (180°F/82°C). Set screw bands aside. Heat SNAP LID® sealing discs in hot water, not boiling (180°F/82°C). Keep jars and sealing discs hot until ready to use.

• Combine tomatoes, pears, celery, vinegar, BERNARDIN® salsa mix and brown sugar in a large, deep stainless steel saucepan. Over medium-high heat, bring mixture to a boil, stirring frequently. Reduce heat and simmer stirring constantly, just until mixture is heated through.

The first batch cooking.

• REFRIGERATED: Ladle hot salsa into six hot 500 ml jars or two 1.5 L mason jars; apply closures. Cool 30 minutes and refrigerate up to 3 weeks or freeze in straight-sided jars or containers up to 1 year.

• SHELF-STABLE: Ladle hot salsa into a hot 500 ml mason jar to within 1/2 inch (1 cm) of top of jar (headspace). Using nonmetallic utensil, remove air bubbles and adjust headspace, if required, by adding more salsa. Wipe jar rim removing any food residue. Centre hot sealing disc on clean jar rim. Screw band down until resistance is met, then increase to fingertip tight. Return filled jar to rack in canner. Repeat for remaining salsa.

• When canner is filled, ensure that all jars are covered by at least one inch (2.5 cm) of water. Cover canner and bring water to full rolling boil before starting to count processing time. At altitudes up to 1000 ft (305 m), process –boil filled jars –15 minutes.

• When processing time is complete, remove canner lid, wait 5 minutes, then remove jars without tilting and place them upright on a protected work surface. Cool upright, undisturbed 24 hours; DO NOT RETIGHTEN screw bands.

• After cooling check jar seals. Sealed discs curve downward and do not move when pressed. Remove screw bands; wipe and dry bands and jars. Store screw bands separately or replace loosely on jars, as desired. Label and store jars in a cool, dark place. For best quality, use home canned foods within one year.

Some of the finished products!

We usually make a few batches since we want it to last the whole year (and need to supply our extended family with it as well). One batch typically makes about 6 big (500ml) jars or 12 small (250ml) ones. Also, it's a great thing to bring when you are invited over to a friend's house and would be great to bring to any holiday party's you may have coming up.

Here's a link to a bunch of salsa recipes: http://www.bernardin.ca/pages/salsas/23.php.

Happy Salsa’ing!

-Meghan

“I want to be a part of it, New York, New York”

When I woke up last Friday, the first thing I did was read an article about how amazing the New York City Marathon is.  The event is apparently a HUGE citywide party, and I immediately wanted to experience it.  So after calling and messaging a ton of people, I was finally able to convince a friend to head down to NYC with me for the day. =)

We got on a bus at 10pm Saturday night, arrived in New York at 8am Sunday morning, partied for 15 hours straight (thank you daylight savings for the extra hour), before boarding our Toronto bound bus at 10pm that night.  Now I know this sounds completely insane (especially since I was at work by 10am Monday morning), but it was honestly one of the funnest, craziest days of my life!!

For hours my friend and I cheered, danced and partied in the streets of New York City with 2 million other people!  We followed the marathon route from Brooklyn to Queens, to Manhattan, to the Bronx, then back to Manhattan in Central Park where runners crossed the finish line.  (Unfortunately they don’t allow spectators at the starting line which is on Staten Island.)  This legendary course passes through all five boroughs and provides an incredible view of New York.  It was absolutely amazing getting to see all the diverse neighbourhoods and cultures of the city!

Unlike other marathons, the majority of runners aren’t super serious.  They realize how big of a party it is, and aren’t concerned with times or personal bests.  I was actually really surprised to see hardly anyone wearing watches or listening to music.  Instead, the runners were smiling…yes smiling!!  They were holding video cameras, they were dressed up in costumes, they were dancing, they stopped frequently to take pictures with the crowd, and some were even drinking beers that spectators were handing out! 

There was a live band at every mile, all of the stores were handing out free stuff, and everyone had some sort of noisemaker.  The bars along the route were packed, signs of encouragement could be seen for miles, and I must have high-fived at least a thousand people.  The vibe was just incredible!!

As you can see the NYC marathon isn’t just another race, it’s huge event!  It attracts runners of all ages and skill levels from all over the world, and to race through it without soaking it all in would do it a huge injustice.

So I got back in town Monday morning absolutely exhausted; feet killing, head pounding, but with a huge smile on my face. I met a ton of cool people, got to see parts of New York City that I had never seen before, and experienced what many call the greatest marathon in the world! 

Honestly, if you want to be a part of something big and crazy, then you definitely have to go to NYC on “Marathon Sunday”. 

=)

Rachelle

At the NYC Marathon finish line.  We made it!!

It’s MOVEMBER!

Nose Mullet. Mustachio. Trash-Stache. Lady Tickler. Duster. Soup-Strainer…

Call it what you will.  Either way, it’s that time of the year for guys all over the world to grow out their moustaches (or at least attempt to).

During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces.  With their “Mo’s”, these men raise vital funds and awareness for men's health, specifically for prostate cancer.

On Movember 1st, guys register at Movember.com with a clean-shaven face. For the rest of the month, these generous men, known as Mo Bros, groom, trim and wax their way into the annals of fine moustachery. Supported by the women in their lives, Mo Sistas, Movember Mo Bros raise funds by seeking out sponsorship for their Mo-growing efforts.

The staff here at Victory Volleyball is participating in Movember this year.  We have 5 guys supporting this cause by growing out their moustaches;

Ian “Grown Man Mo” Cater
 Will “The ‘Stache Thrill” Liambas

Jimmy “Thick Whiskers” Ly
Bernard “Black ‘Stache” Cooper

 Mark “7 hairs” Valente  

If you are interested in donating for this great cause, visit:

mobro.co/bigmarkus

You can donate to us individually or to the group “Victory’s Finest Mo’s”

We appreciate your support!

Mark Valente

Top 10 Tips For Getting Into Shape

Hi everyone, my name is Bernard. I'm one of the interns here at Victory. This week's blog is 10 tips for getting into shape!!

This article provides great exercise advice for losing weight and getting into shape! The exercise advice included in the articles below will target all the important aspects in truly achieving the body you want. We discuss the role nutrition plays in your overall fitness plan, along with strength training and cardio work. In order to really get the results you're looking for, you really need to hit it from all angles! Work on all three areas and your results will not only be amazing, but they will be permanent.

Exercise Advice #1 - Keep A Training Journal For Real Results!
Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It's also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon.

One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, "Insanity is doing the same thing over and over again, and expecting different results". Don't let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training journal, you will see specific patterns where you are succeeding and also where you're falling short. One of the most important pieces of exercise advice is to figure not only "what to do", but more importantly "what not to do". When you know the areas to avoid, your progress will skyrocket!

 Exercise Advice #2 - Stay Mentally Focused When Training!

When you decide to exercise, try to really stick to your training routine and don't get sidetracked by too much socializing. When you socialize with friends, your mind usually starts to wander off and you really start to lose focus on your main objective, which is to train hard and get out of there. You can always meet up with your friends after your workout and catch up on old times. A great way to focus and keep your training session upbeat and exciting, is to invest in a mp3 player and load your favorite music on it. Jam out with some cool upbeat techno, hip-hop or some hard rock to get your energy levels up and get you excited during your workout. You will also notice when having your headphones on, you will limit the amount of people who tend to come up and want to chat. If you see friends in the gym, say a quick hello and get to work.

If you notice your friends nagging on you every couple of minutes during your workout, just simply tell them you need to finish your workout and ask them if you can meet up after training for a post workout meal at your favorite local restaurant. You will feel so much better knowing you focused 100% of your energy into your training. You will be energized and ready to recuperate from a great training session.

Exercise Advice #3 - Have a Detailed Exercise Plan Before Training!

You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.

Don't just wander in and pick out the first five exercises you see. Have a detailed plan of action and know which body part you will be training, which exercises you will be using and a specific repetition and set range you will be using. When you have a good exercise plan, you will know exactly what you need to do and your training session will have a smooth flow with no wasted time looking for exercises to perform. You can choose specific exercises from our extensive database here:

Workout Routines Database

 Exercise Advice #4 - Maximize The Windows Of Opportunity!

You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Exercise Advice #5 - Make Sure To Rest For Growth!

One of the best pieces of exercise advice is to make sure you know that your muscles grow when your resting not training. That's right, you don't actually get bigger and stronger when you're in the gym. Its what you do after your workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will become over trained and it will be in a state of constent "catch up". This is far from the ideal state that you want your body in. What you want is to truly prime your body for your next workout and give it enough rest and recuperation to fully optimize your training.

The worst thing you can do is over train your body. This will lead to muscle atrophy (breaking down muscle) and you may experience the flu because of this. When you train, make sure to limit your resistance training sessions to 45 minutes max. Your body's testosterone levels start decreasing after about 45 minutes, so anytime after this length and you're really just wasting your time. Focus on hitting it with a high level of intensity for 45 minutes and get out of there. Take care of business and start your recuperation. When you get back from your workout, you might also try sitting in a jacuzzi or sauna to really relax and let your muscles recover. Rest is extremely important when training hard, so make sure to take the time to recover and grow from your training sessions.

Exercise Advice #6 - Always Shock Your Muscles!

Try to always "trick" your muscles. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session. Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up). You should always focus on increasing the weight lifted. If your muscles get used to lifting a specific amount of weight, then they will never want to get stronger or grow. Always try to trick your muscles with different reps/sets and keep your intensity levels up high enough so they always are forced to make changes and grow!

A great way to really shock your muscles is to train with different routines. We have included a huge database of workout routines for you to choose from. Whether you're a beginner, intermediate or advanced individual, we have the workout routines that's just right for you! Choose from hundreds of different routines here:

Exercise Advice #7 - Try Different Forms Of Exercise!

If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities. You always want to strive to find new and exciting ways to workout your body. Try doing all body-weight movements, which are a really great way to build quality strength. The military uses mainly body-weight movements during their training. These include pushups, situps and pullups. The three main body-weight movements will really give you a great overall body workout!

You can also choose from many different forms of training such as using workout bands. If you're just starting out, these are an excellent way to learn the basic movements and get the true "feel" to each exercise.

Exercise Advice #8 - Avoid Overtraining Your Body!

Always remember, "You grow outside the gym". This basically means to make sure and get enough rest between workouts so you can let your muscles recover and get ready for the next intense workout. You don't gain muscle when you're in the gym, you gain it when you leave and recover. The basic rule of thumb is to wait at least 48 hours in between workouts for the same muscle group. So, if you worked chest on Monday, then wait until Wednesday to work chest again. You also want to go by the "soreness" rule. If after 48 hours, your muscle group still feels sore, then make sure to let it rest another day! You want to fully recover from your last workout before hitting it again.

Exercise Advice #9 - Monitor Your Body Fat Levels For Results!

A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local sports store and buy some body fat calipers to test your fat levels. Record these levels along with your body weight each week and start to monitor these changes. You want to make sure you're building quality muscle mass and burning that extra body fat.

By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing adipose tissue (fat) with hard earned muscle. Lean body weight (muscle) can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage.

Tips on measuring your body fat levels:

• Take all measurements on the right side of your body.
  
  
• Carefully identify and recall your measuring site for accuracy.
  
  
• Take the measurement when skin is dry and lotion-free.
  
  
• Do not measure immediately after exercise due to shifts in body fluid.

There are three main sites for measuring your body fat for males:

• Chest - Fold is taken 1/2 the distance between the anterior auxiliary line and nipple.
  
  
• Abdominal - Fold is taken vertical 2 cm lateral to the umbilicus.
  
  
• Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to left foot.

There are three main sites for measuring your body fat for females:

• Triceps - Fold is taken midway between the shoulder and elbow joint, on the center of the back of the arm.
  
  
• Waist - Fold is taken diagonally above the iliac crest along the anterior auxiliary line.
  
  
• Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to the left foot.

Exercise Advice #10 - Optimize Your Diet For Maximum Growth!

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!