This recipe is one of my all-time favourites and will satisfy your sweet tooth like no other. I baked these for my co-workers at Le Physique and they seemed to really enjoy them and asked that I share the recipe with everyone. These cookies are great for any occasion, whether it be a picnic with friends, for a potluck, or just as a snack for home! Overall, it takes just under 1 hour to prepare and bake. 

Ingredients:

• 1 cup of softened butter
• 1 cup of light brown sugar
• ½ cup of white sugar
• 2 eggs
• 2 teaspoons of vanilla extract
• 1&¼ cups of all-purpose flour
• ½ teaspoon of baking soda
• 1 teaspoon of salt
• 3 cups of quick-cooking oats
• 1 cup of semisweet chocolate chips

Steps:

1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius)
2. Cream together the softened butter, brown sugar, and white sugar in a large bowl until smooth. Beat in eggs one at a time and stir in vanilla.
3. In a separate bowl, combine the flour, baking soda, and salt. Stir it into the large bowl until just blended (be sure not to overmix it!)
4. Mix in the quick oats and chocolate chips and stir until just combined.
5. Scoop about a spoonful of cookie dough onto baking sheets (leave about 1 inch between each scoop). You don’t need to flatten the cookie dough too much, they’ll naturally flatten as they bake.
6. Bake in the oven for 12 minutes. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a rack to cool completely.

You can easily substitute some of the ingredients for other things you like! I personally like dark chocolate a lot more than milk chocolate chips, and the recipe isn’t affected at all. However, if you’re looking for other ingredient substitutions (such as butter, eggs, flour, etc), here’s a great website to get the substitutions and their exact conversions from the original ingredients: https://www.foodandwine.com/cooking-techniques/baking/baking-substitute-cheat-sheet 

Now, get to baking and enjoy your cookies! Feel free to tag us on Facebook or Instagram if you use our recipe!

About the Author: Courtney Knowler

Courtney loved sports as a kid, so fitness has always been a part of her life. From playing on sports teams to studying anatomy and kinesiology in university, she hopes to share her love of health and fitness with others around her. She believes in challenging yourself and forming healthy habits to reach health and fitness-oriented goals.

The post Oatmeal Cookie Recipe first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Pre-Workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

Tip #1: Practice Setting Up Your Tent Before Going on Your Trip

The instructions on your tent might say that the setup time is only 5 minutes, but remember that you are not a professional yet! Make sure you practice setting up and dismantling your tent at home until you are comfortable. Knowing how to set up and dismantling your tent efficiently might just spare you and your friends enough time to enjoy the hot outdoors even more and engage in other fun activities.

Tip #2: Bring Extra Padding for Your Sleeping Bag

If you set up on a bumpy surface, you will feel the individual rocks bulging through your turf and sleeping bag. To avoid this from happening, bring extra padding, such as extra towels, pillows, or inflatable air mattresses, which help cushion your body so that you won’t experience as much discomfort during your sleep or when you wake up. Doing this allows you to be more well-rested for the next day so you can enjoy wherever your camp activities to its maximum potential.

Tip #3: Bring Firewood and Campfire Starters

The campfire might just be the highlight of your camping trip. Typically, everyone surrounds the red flame to eat, socialize, and sing songs. The campfire is fueled by firewood at its base and is also your main source of heat and light at night, thus bringing firewood beforehand is essential if you want a create a campfire. Once you bring firewood, you need to a way to start the fire. Campfire starters contain step-by-step instructions, which will help get the fire going to get the night started.

We recommend checking with your campsite beforehand to see if there are any safety regulations or hazards around starting up campfires.

Tip #4: Pre-make Meals and Snacks Ahead of Time

Camping doesn’t necessarily mean that you can’t have delicious, tasty meals! It might take more time to prepare the meals before your camping trip, but it is well worth the extra time. Some possible options are kebabs, pasta, or breakfast burritos. All you have to do when you bring them on your trip is wrap them in aluminum foil and place the pre-made meals over the campfire. For snacks, trail-mix is a very good option as it is easy to make, eat, and can be easily adjusted to your own liking.

Tip #5: Carry Lighting and Batteries

Your campfire can’t last all night. Once your campfire dies, it will be pitch black. Make sure you pack multiple sources of light, such as lanterns and flashlights. By bringing the extra light, you will be able to see and not worry about walking around in the dark at night. But what if your flashlight dies? Fear not – you brought extra batteries that fit your flashlight. Another benefit of having an extra source of light is that your night does not have to come to an end if the fire dies – you can bring the lantern in the tent and continue your conversations and games!

Tip # 6: Pack Extra Clothes for Layering

Pack extra clothes for the summer?! I know it may seem like a questionable tip for the hot outdoors, but unless you’re camping in the Caribbean or Tropics, huge temperature drops can occur at nighttime. While the temperature might seem fine when falling asleep in your sleeping bag, it is possible that you might wake up shivering. Thus, bringing extra clothes for layering yourself can help you stay warm in the middle of the night.

Try out these camping tips and let us know whether they were effective for you.

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Camping Tips for Beginners first appeared on Le Physique | Vancouver Personal Training.