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5/23/2018 4 Comments

Work it out at work? Simple exercises & stretches for the office

A comment (or complaint) I hear often is the lack of time to exercise due to work or missing class due to late nights at the office. Sometimes our long days and nights at the office can lead to more than missed workouts.

Stretching throughout the day sounds like one more task you don't have time for, but the benefits outweigh the headaches, stress, pain, and possibly injury.

Below are some good illustrations I found through various websites and Pinterest. These handouts include  stretches and exercises that you can do in the office or workplace. Plus- you can do them anywhere. On the clock or not. 
Another place to find good info is darebee.com. They have a whole library of "no-equipment illustrated easy-to-follow routines specifically designed for workplace conditions." You can download the workouts at darebee.com/100-office-workouts.html
Of course, you should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
4 Comments

1/5/2017 0 Comments

Chicken & Rice - Lao Style

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A simple dish that is perfect during the winter or cold/rainy days or when you are feeling under the weather. I know this dish hits the spot when you are craving pho or need some comfort food. 

Ingredients: 
  • Jasmine Rice ( I used 1 1/2 cups for 2 people)
  • Chicken Broth (see below)
  • Garnish for Soup (see below)
  • Condiments (see below)
For Chicken Broth (You can always use beef or veggie broth too, using pre-made stock or your own recipe. If you have pho broth already made, that is perfect. I made a simplified version of pho broth due to lack of time)
  • 1 chicken or 2-3 lbs of chicken meat of your choice. (For me, it depends what I have. Usually I use a whole chicken or chicken thigh/breast)
  • 4-6 quarts of water (depending on how much chicken you want)
  • Medium Onion
  • 2-3 inches of fresh ginger (depending on taste)
  • 2 tablespoons of Salt  (adjust to your tase)
  • Hoisin Sauce (depending on taste. I think I used about 1/3 cup, but you can add more depending on individual's taste)
Garnishes: (I used cilantro and green onion, but you can add whatever you would like)
  • Cilantro
  • Green Onion
  • Jalapeno
  • Bean Sprouts
  • Mint
  • Thai Basil
  • Lime Wedges
  • Fried Garlic (found in asian markets)
Condiments:
  • Soy Sauce
  • Hoisin  Sauce
  • Spicy Chili Oil  (found in asian markets)

Directions:
  1. In a large stock pot, ADD water, chicken, medium onion (whole or halved), fresh ginger, salt, and hoisin sauce. (You will be able to add salt and/or hoisin sauce to preferred taste) 
  2. Bring to a boil for 10-15 minutes. 
  3. Turn down heat,  simmer covered for about 30 minutes. 
  4. Taste and add salt and hoisin sauce as desired. (I sometimes add 1-2 tsp of chicken boillon paste if I want a more flavorful broth)
  5. Remove chicken pieces and place on separate plate/bowl to cool.
  6. Continue to let broth simmer or keep warm.
  7. Cut chicken into desired pieces or use fork to pull apart, and place in separate container until ready to serve. (You can always cut it all and put in container to use for other dishes or for leftovers.)
  8. Remove the onion and ginger, or strain if needed. Some people keep it in there for flavor and strain as they divide  broth. 
Prepare Rice (For 2 people, I used 1 1/2 cups of jasmine rice. )
  1. Pour 2-3 quarts of broth into a separate pot and turn on high heat.
  2. Pour rice into pot, cover, and bring to a boil for about 20-30 min. or until rice is cooked.(Be sure to monitor as it is cooking. You can always add more broth for desired consistency or if you prefer more broth vs rice)
  3. When rice is cooked, turn down heat and keep warm. 
  4. Ladle desired amount of rice mixture  and  chicken to bowl. (add more broth if you want--for desired consistency)
  5. Serve immediately with garnish and use condiments to flavor to your liking. 


Enjoy!
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0 Comments

2/10/2016 1 Comment

Cardio Kickboxing Classes Now at HidyOchiai Karate of Northern Virginia

If you're looking for new, fun, and effective way to get in or stay in shape, join our Chief Instructor and fifth degree black belt, William Max Winkler, for our incredible Cardio Kickboxing classes!

In every class, you'll train with an actual heavy bag, learning proven striking techniques for use in real self-defense situations, as well as receive calisthenics, flexibility, and conditioning exercises, all in a high-energy, encouraging, and empowering environment.

All fitness levels are welcome! Ages 15 and up only.

The first class is FREE to try with no obligation, and we’ve got an amazing New Member Special. For just $19 you’ll receive three classes and a FREE pair of gloves!

To learn more and sign-up for classes go here(http://hidyochiaikaratenova.com/cardio-kickboxing-trial-offer-ashburn-va/)

Hidy Ochiai Karate of Northern Virginia is located at 20604 Gordon Park Square, Ashburn, VA 20147. Connect with them: 571-420-6758 | Web | Facebook | Twitter
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1 Comment

10/5/2015 1 Comment

FREE Self-defense class

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In October, Hidy  Ochiai of Northern Virginia is offering two free self-defense seminars in the Ashburn area in support of National Domestic Violence Awareness Month.

These special sessions offer an excellent opportunity to learn basic physical self-defense techniques, as well as to get an understanding of the foundation and critical importance of mental self-defense. Seminars will be taught by Sensei William Max Winkler. All attendees are asked to pre-register, if possible.

Below are the dates, times, and locations.
Saturday, October 10 – 1:30 – 2:45 pm, Studio Pink Fit, 21770 Beaumeade Cir Suite 130, Ashburn, VA
Saturday, October 24 – 12:00 – 1:15 pm, Highbar Athletics, 44710 Cape Court Suite #140, Ashburn, VA

These seminars are open to the public, ages 13 and up. Please see registration details below. You can also find additioanl information on Facebook here for the 10th and here for the 24th. For any other questions, please CONTACT US!

To Register:

→ For the seminar on October 10th, please contact us.
→ For the seminar on October 24th, please contact Highbar Athletics at 413-233-8077.
1 Comment

9/30/2015 0 Comments

NATIONAL WOMEN'S FITNESS DAY

HAPPY NATIONAL WOMEN'S FITNESS DAY TO ALL OF YOU FEARLESS FEMALES OUT THERE!

We know you're busy, but whether you're a working mom, a college student, or a working professional (or a combination of all three), we encourage you to make time for your health. Although women tend to take care of those around them, they often end up neglecting their own health. And that can lead to some scary stuff—for example, though heart attacks, stroke, and cardiovascular disease strike both men and women, women are more likely to di...e from them.

The good news is that the road to health doesn't have to begin with a monumental change. Start small! Make a few small changes in your day, throughout your week, and eventually it will be a part of your lifestyle!

Some of my favorite activities include:

1) Park Workouts- Whether it is a boot camp or doing a quick cardio and body resistance circuit on the park bench, I make the outdoors my gym!

2) Hiking- Fall is here and is perfect hiking weather! Find a local trail and dominate it! Grab a friend and spend the day catching up while getting your heart rate up!

3) Dancing- Zumba class, bootybarre, or a night out dancing always makes me smile, shake, and SWEAT! Music makes everything more fun, and it can be a group of 3 or 30! Regardless, channel your inner diva and who cares who is watching! Before you know it, you have started a fitness party!

4) At Home Videos- If you can't leave the house, take it to the Tube! There are so many home fitness videos to choose from, including our Get Heidi Fit YouTube Channel!

No matter what it is, find something that you enjoy and gets you moving MORE! Don't be afraid to try something new. You have nothing to lose except calories!

http://livecheapfeelrich.com/…/national-womens-health-and-…/

Have FUN!
‪#‎getheidifit‬ ‪#‎fitspiration‬ ‪#‎bootybarre‬ ‪#‎zumbafitness‬ ‪#‎letsmove‬ ‪#‎nationalwomensfitnessday
 
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0 Comments

2/16/2015 0 Comments

Get Heidi fit channel! Are you a subscriber?

0 Comments

1/8/2015 2 Comments

Give me a C!

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As we are all bundling up and trying our best to avoid the flu bug that seems to be everywhere, one thing that you can do to build your immunity is take Vitamin C.

I know it may sound cliche, but take it from someone who works in patient care and am surrounded by sick people (germs) on a daily basis.

Initially, I started taking the Vitamin C micro-crystals when I started feeling lethargic and like a cold was coming. Now I try to take it daily, especially seeing all the positive flu cases and my clients who are out sick.

1 scoop (teaspoon) mixed with water (more or less depending on your tolerability to the sour taste). It takes like strong lemon water to me, but some people don't mind it at all.

You can purchase this one at any health food store like Moms or Whole Foods.

Don't forget to continue to sanitize your hands, items like shopping carts, and any other things that are of public use.

Stay warm and stay healthy!

2 Comments

12/12/2014 0 Comments

Fri, Dec 12, 2014

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0 Comments

12/9/2014 1 Comment

"train like an angel"

Who is excited to watch the Victoria's Secret Fashion Show tonight? 

If you are like me (and many other viewers), the VS Angels always get me motivated and excited for my next class/session in the gym. 

Check out one of the "Train Like an Angel" clips with VS Angel Candice. Her trainer incorporates dance and barre exercises for a full-body workout. 

If you want to target the same areas and find a workout that includes similar exercises & results, JOIN US at our Wednesday Barre-Fly class (5:30 pm)  and Thursday bootybarre class (5:45pm).


get my booty to barre
1 Comment

12/4/2014 0 Comments

Sometimes It is OK to be Selfish

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If you don't take care of your mind, body, and spirit, who will?

Tis' the season to GIVE and take care of others. It's one of my favorite times of the year, but I often see many of my family and friends run themselves into the grown preparing for what should be a joyous time.

One person who needs to be taken care of YEAR ROUND is YOU, and we tend to forget that.

What do you do for your own well-being, health, fitness, or peace of mind?

If you don't have any idea, maybe that's a gift you should consider getting for yourself or adding it to your wish list?

0 Comments
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