Come On Down To The 2016 Vancouver Wellness Show

Are you in Vancouver this weekend and interested in fitness, food and fun? Come on down to the Vancouver Convention Centre and attend the 24th annual Wellness Show!

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Tomorrow kicks off the first day of the 2016 Vancouver Wellness Show and I couldn’t be more excited! If you’ve been a long time follower of mine then you would know that I’ve been attending the Wellness Show every year for the past 4 years as a Valentine’s Day tradition. This year I’ve been asked to attend as Media, so I’ll be filming my experience for my YouTube channel, uploading a recap blog post (that will feature a swag bag haul), and trying my best to live-tweet while I’m at the show.

wellness show 2016

The Wellness Show features 250 exhibitors and 5 stages for workshops and demonstrations, all themed around health, fitness, food, healthy living, wellness, gardening, and living a balanced lifestyle. Don’t miss the Organic Market Selection booth presented by Nesters Market, which will be offering free samples of delicious, healthy and organic foods found at Nesters Market locations, the new Healthy Families Zone, which includes family-friendly workshops, demonstrations, and a kids area, the Fitness Demo Stage, the Celebrity Cooking Stage, which will feature BC top chefs, the Candid Conversations Power Panel, and my personal favorite, and the Dairy Farmers All You Need Is Cheese seminar, where you can taste test and learn about 6 varieties of cheese!

the wellness show 2016

Here’s all the information that you need to know about the 2016 Wellness Show:

Location: Vancouver Convention Centre EAST (in the same building as the Pan Pacific), Halls B & C.

Times and dates: 
Friday, February 12, 2016
12:00 – 7:00PMSaturday, February 13, 2016
10:00AM – 7:00PMSunday, February 14, 2016
10:00AM – 6:00PM

Prices:
(purchase your tickets HERE: http://www.thewellnessshow.com/tickets-online.php)
General admission: $14.50
3 Day pass: $30.00
Seniors 65+ or students with valid ID: $12.50
Children: $6.00
Children 5 and under: FREE
Family passes for two adults and two children are available for $25.
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If you want to learn more about the Wellness Show, check out their website at http://www.thewellnessshow.com and their social media links here:
Hashtag: #wellness16
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Let me know on Twitter @pandamoniumpink or Instagram @pandamoniumpinkfit if you’ll be attending the Wellness Show as well. I’ll be walking around the Wellness Show tomorrow (Friday Feb 12) afternoon with my big DSLR camera and monster monopod getting YouTube footage, so if you see me, don’t be afraid to say hello!
Keep smiling,
Kels

The 2 Bodybuilding Supplements That I Take

Whenever I bring up the topic of bodybuilding supplements either at the gym, on the internet, or with friends and family members, a heated conversation always follows. Half of the people who I’ve talked to are for supplements, and the other half are against, but no one has ever given me a specific reasoning for their stance on the topic. I’ve heard everything from “supplements are dangerous” to “supplements are necessary”, but no one has ever given me their reasonings for WHY they think they’re dangerous or WHY they think they’re necessary.

I’m still learning a lot about supplements from my trainer, trusted, legitimate websites, and nutrition books, but my stance on the topic is that there’s no harm in taking supplements as long as they supplement your diet instead of replacing certain foods. For example, you shouldn’t rely 100% on protein powder for your daily protein intake because you should be getting the main bulk of your protein from meat, fish, tofu, eggs, beans, etc.

At the moment I’m only taking 2 supplements to help me reach my current health and fitness goals. In this post I’ve decided to share the products that I’m taking and in a follow up post I’ll explain more about why I take them. When my goals change there’s a possibility that my supplements will change as well, so if they do, I’ll write an updated post or update this one.

* Please keep in mind that I’m not a dietitian, nutritionist, certified trainer or coach. I have talked to my doctor, personal trainer, and nutrition coach about this topic and they all have all ok’d my diet and dietary supplements. I’m also not advising you to take supplements, I’m merely sharing what I take and how they help me out.

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Cellucor C4 – Icy Blue Razz
I don’t take pre-workout before every single workout, but I do take a scoop of Cellular C4 if I’m feeling extremely tired or if I’m doing a workout after a long day of work/school. I know some people prefer drinking coffee or energy drinks, but I prefer to consume my caffeine in the form of 1 scoop (1 serving) of Cellular C4 in the flavor Icy Blue Razz 20 minutes before I start my workout (unless it’s a night time workout). Cellular C4 is a fast acting supplement that gives me powerful energy and a muscle pump without the tingly, uncomfortable feeling when it’s absorbed into my bloodstream.

Dymatize Nutrition Elite Whey Protein Isolate – Cafe Mocha
I find it the most challenging to hit my daily protein macros, so the easiest and fastest way for me to consume protein would be to drink a protein shake. Protein aids in muscle building, which is one of my current fitness goals. I consume Dymatize Nutrition Elite Whey Protein Isolate, which is lactose free and the best tasting protein powder that I have ever taken. I take 1 scoop of protein powder blended with a scoop of ice and lactose free skim milk after my workout and 1 scoop after dinner. The best part of this Dymatize Nutrition flavor is that it has replaced my coffee craving (it does contain caffeine) and it has 5.5g of BCAAs per scoop.

So there you have it, those are the two supplements that I’m currently taking. It you have any questions about the supplements that I’m taking, please leave them in the comments down below or on Twitter @pandamoniumpink. Bodybuilding.com is a great resource for information about supplements and they are also the biggest and cheapest online supplement retailer in North America.

Keep smiling,
Kels

Sick Day Tea Remedy

As luck would have it, just as I was getting comfortable with my daily routine of work, school, gym and sleep, I got sick. Everyone at work and school is currently sick, so I suppose getting sick was inevitable. Still, it’s a pain to have to reschedule meetings, deadlines and Skype calls because of a non-stop dry cough and the chills.

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Since the bug has been making its rounds, I’ve decided to share with you all a sick day tea recipe that a friend shared with me last November when I was sick last.

You will need:
3 cups of water
1 cinnamon stick
1/2 of a lemon, juiced
1/2 tbsp. of tumeric
1/4 tsp. of cloves
1 pinch of cayenne pepper
3 slices of fresh ginger
1 1/2 tsp. of honey

The directions:
Add all the ingredients except for the honey into a pot and bring the pot to a boil. Once the mixture is boiling, turn the heat down to simmer and let it sit for 10 minutes. Strain the mixture into a tea pot, add the honey to the liquid mixture, and drink it while it’s still hot.

If you’re sick, don’t forget to stay home (everyone will thank you for doing so!), keep hydrated, wash your hands regularly, and get plenty of rest. I know it’s tough, especially at the start of the year to slow down and take time off of your commitments, but your body will thank you for it. If you have any other sick day remedies to share with me, feel free to leave them in the comments section down below or tweet me @pandamoniumpink.

Keep smiling,
Kels

How To Set Attainable Goals

Can you believe that we’re almost halfway through the first month of the new year? It’s crazy how fast time flies when we’re busy trying to get out of winter vacation mode and back to reality. I personally can’t wait until the month is over because that means that my gym will start to quiet down and I will no longer have to wait in line to use any of the machines!

During this morning’s training session I was talking to my trainer about my 2016 health and fitness goals. 2015 was my year of recovery and now I want to build on my progress and work on creating a physically and mentally stronger version of myself. I posted a YouTube video last week briefly outlining my personal and fitness goals, since I’ve been told that I’m more likely to achieve my goals if I share them with people who can keep me accountable, but I’m now reviewing and editing each one of them so that they’re S.M.A.R.T goals.

If you’ve worked with a team of colleagues, have taken business or leadership classes, or have read up on goal setting, you’ve most likely come across the S.M.A.R.T acronym. S.M.A.R.T is a goal setting process that stands for specific, measurable, relevant and time based. The more defined and planned the goal is, the higher the chance that it will be met.

SMART-goals

Here’s what you need to think about while setting a S.M.A.R.T goal:

S – SPECIFIC
Define the goal as much as possible and think about:
Who is involved?
What do you want to accomplish?
Where will it be done?
Why am you doing this?
Which constraints or restrictions do you have?

M – MEASURABLE
Can you track and measure the outcome?
How will you know when the goal is accomplished?

A – ATTAINABLE
Make sure that the goal is not out of reach or below your standard performance.
Is the goal reasonable enough to be accomplished?

R – RELEVANT
Is the goal worthwhile and will it meet your needs?
Is your goal consistent with the other goals that you have made and will it fit in with your short or long term plans?

T- TIME BASED
Setting a time limit establishes a sense of urgency.
Think about the day/month/year that you want to complete your goal.

I hope this helps anyone who is setting 2016 goals and resolutions. Feel free to share your goals and resolutions with me in the comment section down below or on Twitter @pandamoniumpink. If you want to follow my health and fitness journey and keep me accountable, check out my health and fitness Instagram account @pandamoniumpinkfit.

Keep smiling,
Kels

Happy New Year!

Happy-New-Year-Image-Black-And-White-09Happy New Year, Pandamoniumpink.com readers!

I’m wishing all of you and your families and friends a very happy 2016! May the year be filled with happiness, good fortune, success, and cheer.

I will be taking a mini blogging break until January 11th, but be sure to connect with me on Instagram, where I’m doing the #NoSodaChallenge, and on Twitter, where I’ll be tweeting updates about new YouTube content.

Keep smiling,
Kels

Day 12 of #Blogmas – Merry Christmas!

Merry Christmas, Pandamoniumpink.com readers!

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Here’s to a season filled with filled with warmth, happiness, comfort, good cheer, and love. I hope each and every one of you has a fantastic holiday with family, friends, and loved ones. Thank you very much for joining me over the past 12 days for my 12 Days of Blog-mas series. The continuous love and support that you’ve all given my blog and social media channels is much appreciated and it has fueled my passion for this hobby.

Best wishes and keep smiling,
Kels

Day 11 of #Blogmas – The 12 Days of Christmas Circuit Workout

Today was my last day at the gym before Christmas and I got a surprise visit from my personal trainer! I mentioned in a previous post that I’m back at my parents’ house for the winter break, so I haven’t been regularly meeting with my personal trainer at the gym that I usually go to. Over the past few weeks my personal trainer has been doing a great job at checking in with me every single day (even on rest days) and we talk about the workout that I did, how I was feeling while I was doing it, what kind of challenges I might have come across, and what I think I might have to improve on.

For today’s workout, we did CIRCUITS, which a lot of you know I absolutely despise. My trainer always says that we have to switch things up once in a while and do circuit training, so I guess this was his Christmas present to me. Ugh, whatever! We decided to do make the circuit festive by humming the tune of The 12 Days of Christmas song in-between exercises. We did this circuit 3 times and then finished with 30 minutes of cardio (DON’T do the cardio 3x, just the circuit exercises).

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“On the 12th day of Christmas my trainer made me do…”

12 weighted squats (with a 15 lb. dumbbell)
11 burpees
10 jumping jacks
9 weighted alternated lunges (with a 10 lb. dumbbell)
8 weighted abdominal crunches (with a 10 lb. plate)
7 weighted step-ups (with a 10 lb. dumbbell)
6 chair dips
5 bicycle crunches
4 mountain climbers
3 30 second wall sits
2 pull ups (un-assisted)
1 45 second plank

…and 30 minutes of cardio too!”

So there you have it, that was my last workout before Christmas! I think it’s safe to say that I will be nice and sore tomorrow for Christmas day. If you have any circuit exercises that you would suggest I try out, let me know in the comments below or on Twitter @pandamoniumpink.com

Keep smiling,
Kels

Day 10 of #Blogmas – 3 Tips To Help You Say Goodbye To Acne For Good

It’s a myth that only teenagers suffer from acne. Adults can battle acne in their 20s, 30s, 40s and even 50s, which can be annoying, frustrating and even embarrassing. For day 10 of The 12 Days of Blog-mas, I’m sharing a post that I wrote for a class this past school term to help you banish your acne for good and let your true self shine!

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1) Stop drinking artificially sweetened beverages and start drinking water.

Did you know that 72% of your body is water? Dehydration is one of the most prevalent underlying conditions that can lead to acne, so it’s important to drink an adequate amount of water every day! Water helps carry nutrients and vitamins throughout the body and remove toxins and waste products. Since the skin is the largest elimination organ in the body, it’s typically the first place to see problems when the body is dehydrated. Toxins, waste and bacteria can get trapped in the skin when there’s not enough water to flush them out, which can increase the chance of acne forming. So how much water should you be drinking every single day? Around 8-11 cups of water per day is recommended.

To read more benefits of water, check out my blog post documenting what happened when I drank 96oz of water every single day for a month.

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2) Unclog your pores.

A skin pore is an opening that allows sebum, oil produced beneath the skin, to emerge. It’s important to regularly clean your pores because when sebum binds with dirt and dead cells shed from the skin, it can block the pore, build up, and form a pimple. One way to unclog your pores would be to use a clay face mask. Clay masks work hard to clean and tighten your pores, while you sit back and relax. They extract dirt and grease, gently exfoliate dry, flaky skin, and the ones with peppermint create a cool, tingly clean sensation. Most clay face mask work for all skin types, but they’re especially effective for those who have sensitive, oily, acne prone skin.

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3) Throw away the harsh chemical acne treatments and use natural Tea Tree Oil.

Salicylic acid is a medicinal ingredient that is commonly found in acne products. If it’s used repeatedly for a long period of time, it can actually do more damage to your skin than good. Salicylic acid opens the pores and kills the bacteria that cause acne to form. The downside of salicylic acid is that it causes the skin to dry out and peel. As the skin dries out, it produces more sebum, which can cause more acne, and once again, there’s a need for acne treatments. Instead of using harsh chemical acne treatments that could lead to your skin condition deteriorating, reach for natural, essential oils such as tea tree oil. Tea tree oil is derived from the leaves of the tea tree and it naturally kills bacteria and fungus, reduces redness, and clears excess facial oil without damaging the skin.

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Those are my 3 tips that have helped my skin tremendously. Let me know in the comments down below or on Twitter @pandamoniumpink if  you have any other acne fighting tips. Don’t let your acne take over your life, put an end to it and show your true self!

Keep smiling,
Kels

Day 9 of #Blogmas – 5 Gifts To Buy A Fitness Lover For Christmas

Are you struggling to find last minute gifts for the fitness loves on your Christmas list? I’ve got you covered! Today for day 9 of The 12 Days of Blog-mas I’m sharing 5 gifts that I love giving the fitness lovers in my life!

SPIbelt
Despite working out my arms a few days a week, my biceps aren’t big enough to properly hold up an iPhone fitness arm band. When I’m using one, it slips down my arms when I’m doing any sort of movement, even if I buy the smallest size! Last year I discovered SPIbelt and it changed the game for me. SPIbelt is a fitness belt that can expand to hold an iPhone, a wallet, keys, change, and more! It’s slim, so it doesn’t look like you’re wearing a fanny pack, and it comes in a variety of different colors. I also like using mine when I’m travelling to make sure that my passport and personal items are close to me!

SPIbelt SPIbelt

Blender Bottle
I’m a firm believer that one can never have enough Blender Bottles. Myself and a lot of other people I know have cupboards full of Blender Bottles because it’s always nice to have multiple on hand, especially if you use them for different purposes. For instance, I use a Blender Bottle to mix my pre workout/to drink water out of and another to mix my protein shakes. Also, if you have the bad habit of forgetting to wash your Blender Bottle out immediately after coming home from a workout, the smell of a 5 day old protein shake is equivalent to a dead fish and sometimes you just can’t deep clean the stench out of the bottle…

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Umoro Shaker
If you want a fancier shaker bottle, I would suggest the Umoro Shaker. The Umoro Shaker is a leak proof bottle with a compartment in the lid that can hold 50g of supplements. With the push of a button, the supplements are released into the bottle and can be mixed into the liquid inside the bottle. This bottle is ideal for people who don’t want to mix their supplements right away or who don’t want to carry their supplements with them.

Umoro Shaker

6 Pack Fitness Bag – Innovator 300
If the person you’re shopping for meal preps and takes their meals with them on the go, a 6 Pack Bag will be a lifesaver. The Innovator 300 is one of the most popular 6 Pack bags and it can hold 3 meals, 1 water bottle, snacks, and more. It comes with meal containers that fit into perfectly in the bag, ice packs to keep the meals cold, and it has an ergonomic shoulder strap that makes carrying it long distances comfortable.
6 Pack Fitness Bag 6 Pack Fitness Bag
Bodybuilding.com Gift Certificate
I’m not a fan of giving gift certificate as presents, but sometimes it’s the only option (especially if you’re doing some REALLY last minute shopping). Bodybuilding.com is the number 1 online retailer to buy supplements, fitness accessories and fitness clothing. They have the largest selection and the most affordable prices, so it’s the ultimate, one stop shop for all fitness lovers.

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What’s on your fitness Christmas list this year? Let me know in the comments down below or on Twitter @pandamoniumpink.

Keep smiling,
Kels

Day 8 of #Blogmas – Easy Protein Frosting Recipe

A gym friend of mine made me protein cookies for Christmas that had protein icing on it and blew my mind because 1) I had no idea that protein icing was a thing and 2) it tasted AMAZING! After a lot of badgering (3 whole days of it), my friend finally cracked and gave me the recipe that he used. The ironic part was that he got it from bodybuilding.com and that’s where I probably should have checked first, but oh well, I now have the recipe and that’s all that matters!

For day 8 of The 12 Days of Blog-mas, I’m sharing the super easy and (semi) mess free bodybuilding.com protein icing recipe that would be perfect on top of cookies, cake, mug cakes, cupcakes, and muffins.

  • 3/4-1/2 cup of Casin protein powder (depending on desired thickness)
  • 1 cup greek yogurt
  • 5 tbsp milk
  1. In a bowl, stir together the protein powder and greek yogurt.
  2. Stir in one tablespoon of milk at a time until you get a frosting-like mixture. If you need to, add more casein protein powder if you want thicker frosting, or more yogurt if you want it creamier.
  3. When the casein mixture is ready, use it to frost your baked goods!

So that’s the bodybuilding.com protein icing recipe! If you have any protein baked goods recipes that you want to share with me, feel free to leave them in the comments section down below or on Twitter @pandamoniumpink.

Keep smiling!
Kels