btvancouver

Here we are. Almost a week after the riot in downtown Vancouver last Wednesday. What a night that will be in the history of our city.

I was downtown that night – at Georgia and Homer – right in the middle of the crowd. My crew and I were doing live hits into CityNews at 6 and 11 in Toronto. The crowd at 3pm (for the 6 o’clock show) was a great group. By the time we went up at 8pm (for the 11 o’clock news) — the crowd had turned. People were getting angry – and throwing bottles at the giant screen. I got hit in the back with a can. People were shoving, swearing — and getting really unruly.

Within moments — someone lit a car on fire right in front of the Canada Post building on Georgia Street. What really struck me, was how no one in the group appeared to be scared of fearful of the fact the car might explode at any moment. It was making really loud popping noises — a huge plume of black smoke was billowing high above the city — and people continued to pose for photos. Fires continued to be set in that particular block — and there was no room for emergency crews to show up and put them out. Little did we know, things would escalate across the downtown core — and very, very fast.

I got about two hours of sleep that night. Woke up at 1:30am and headed back downtown to do live cut-ins with our affiliates across the country. During the six hours of live TV we did, I had a chance to wander around the neighbourhood. Downtown Vancouver felt like a warzone. Abandoned. Smashed glass all over the sidewalks. Garbage, newspaper boxes and fecal matter thrown all over the streets. Cars overturned. Graffiti on windows and doors. This was NOT the Vancouver I live in. And to think it was done at the hands of people who call themselves Vancouverites makes it even worse.

Here are some photos I took on Wednesday night and Thursday morning. Kudos to everyone who cleaned up the streets of Vancouver. We all appreciate you and your work.

Vancouver’s image has been tarnished by the ridiculously stupid actions of a group of people. Teenagers. Young men. Young women. And even grown men and women in their 30’s and 40’s. Many of them, caught on camera — running into stores, taking whatever they can, and walking out. Laughing about it. And scaring everyone who lives in the city. Shame. Shame. Shame. This is NOT a representation of the amazing people who live in this region. But seeing the volunteers who are rolling up their sleeves and getting this city back to normal — that is what true Vancouverites do.

K

Hard to believe we are 23 weeks into the Transformation Project. Funny thing is, in 3 weeks and a day, I will still be doing everything I have been for the last 5 months – this REALLY has become a lifestyle…so let’s talk about the fitness side of things because although much of my change has been because of nutrition and regulating those blood sugar levels – for me, fitness is a necessary component. So, how to stay motivated?

I have had the good fortune of working with Tommy Europe once a week for the last few months – you can work with him for even cheaper through his newest book – and I am telling you, this is EXACTLY like working with him, it’s how he talks and it’s how he motivates.

Just like working out with him!

I also like to mix it up and so once in a while I “Shake” and “Tuck” with The Bar Method in Yaletown – way harder than you could imagine and NO you do not have to be a dancer or flexible.  A neat way to mix it up. Former Bachelorette and Interior Designer Jillian Harris is also a proclaimed fan according to her Tweets!

Be prepared to SHAKE!

But the one workout that I have been really impressed with is the locally created Ugi Workout. You get a ball that resembles a squishy medicine ball that is weighted at 6, 8 or 12 lbs as well as a DVD, an exercise book with too many versions to mention and a meal plan for under $200. You only need a space as big as a yoga mat and you only need 3o minutes. It’s crazy, but I have been doing the DVD at home and not only have a sweat as much as a Tommy Europe Workout, but my waist is becoming whittled!  Singer Chantal Kreviazuk sung it’s praises during an interview on BT last year.

Good Bang for your Buck (and butt!)

So there you have it…options. No excuses…it’s working for me and I look forward to hearing what works for you. It’s a battle for all of us to fit it in, I know, but I am learning more and more it’s about changing attitudes- more  time is not necessarily better…being consistent is key as is working smarter.

Thanks for your support and know that I am rooting for you as well!

Tune into CityLine Wednesday for the next update!

Dawn

Fabulous time this morning on BT on location at Pink Elephant Thai !

Learning to dance with the Thai Cultural Association

I you missed the segments watch them HERE.  As promised – the recipes for what we made…both dishes were good…and good for you!!! Enjoy!

Dawn

Salmon with Apple-Sauce

2 TBSP EACH of Fish Sauce, Lime Juice and Sugar

1 TBSP chopped fresh chili

2 TBSP chopped fresh apple

1 TBSP sliced shallots

1 TBSP Chopped green onion

Mix together the sauce….place on top of seared salmon!

Tom Kah Goong (Thai Hot and Sour Soup with Coconut Milk and Tiger Prawn

1/2 Cup Coconut Milk

1/4 cup chicken stock

2 TBSP EACH Lime Juice and Fish Sauce

1 TBSP sugar

2 TBSP cut lime leaves, galangar and lemongrass

1 TBSP chopped cilantro

5 Tiger Prawns and 2 TBSP mushrooms

Boil liquids, add prawns and then everything else!

So Good!

Dawn

If you watched BT this morning, you’ll know that I was dressed for the occasion in Roaring 20’s Style! Special thanks to Boo La La Costumes  for my flapper look that fit perfectly with the Speakeasy themed Guilt and Co. in Gastown – what fun!

The real stars were Merlin from Bombay Sapphire Gin with his cocktails for the modern day Gentlemen and Corbin Tomaszeski (Dinner Party Wars and Restaurant Makeover) with his fabulous food pairings.

with Merlin and Chef Corbin!

Check out the Bombay Sapphire Website for awesome recipes and entertaining tips!

Have a great time partying, but be responsible and take a cab

Dawn

OK…so I have been in New York for over a week. How many times have you returned from vacation only to find that you gained 5 pounds?

Well, I am so happy to report that I DID NOT GAIN ANY WEIGHT!!! I must say, that it’s a lot easier to monitor what’s happening with the digital scales that they often put in the hotel rooms now, and I did bring (and use) my workout gear. I have done this before, but this is the only time that I actually WENT to the gym on vacation. Granted, I didn’t work as hard as I would have at home, but I did something. Yes, I am patting myself on the back – lol.

One of my focuses when it came to dining was to not eat too much and not drink too much. Yes, I know this sounds like common sense, but you’ve been on vacation – you know what it’s like!

I started every morning with my PGX soft gels (I take 4-6) and some plain yogurt with a bit of honey and a glass of water. I would bring a protein bar in my purse “just in case” I started to get too hungry while we were out sight seeing. Lunchtime, I maintained my normal eating habits, often a salad with protein and perhaps some bread (you know, from the basket I should be pushing away) .

Vacation will almost always mean we go for an afternoon coctail, but I did limit my consumption, often having tea following so I could still enjoy the atmosphere while not consuming all those empty calories. The nuts they put out are a killer. I ate as few as possible and justified the healthy fats and protein. PGX before dinner, always a salad followed by a main course that was balanced.  I’m not huge into desserts – I usually opted for a pre -dinner Cosmo and a glass of wine with dinner.

My Steak Tartare from 21 Club - no, I didn't eat it all!

Not perfect, but I didn’t gain and on vacation, that has to be a victory. I really think this was proof that the changes I am making are long term – if they weren’t sustainable, I would not have had any fun at all on vacation!

Feel free to share your own successes and tips and don’t forget to tune into CityLine on Wednesday for my next update (check local listings)

Thanks for all your support!

As I write this blog post, I have just finished my workout with Tommy Europe and am now drinking my Slimstyles Shake in Double Chocolate . Yup…needed replenishing – Tommy knows how to kick my butt (which, I think is getting a bit smaller with my 26 Week Transformation Project )

Best (and new) tip I received last week from Tommy was to focus more on “time” than “reps”. Since I am experienced in working out (not to be confused with being in shape) challenging myself to 15 reps, may not be a challenge at all (especially if I actually could do more). Better that I do as many reps as I can in 30 seconds of one exercise! I will say, that I did do this on the days with no trainer, and I did work harder!

He looks like he is really going to put me to the test!

Tomorrow, I am going back to the Canadian Centre for Functional Medicine for my mid-way Dexa Scan so I can see my progress. This will show progress outside of weight-loss.

I’ll keep you posted and be sure to tune into CityLine this Wednesday when I chat about how sugary drinks can derail you and some great alternatives!

Dawn

My Transformation Project Update today included an appearance by Dr. Michael Lyon , Author of “Hunger Free Forever”.

He shared some great websites and “apps” to help you stay on track and keep the structure in your diet…I definitely plan on checking them out!

Live Strong - endorsed by Lance Armstrong, this has everything from a weight tracker to articles and exercises to help you achieve your goals

Food.com -focuses on recipes

Real Simple - part of the Martha Stewart Brand, this enables you to click on ingredients you already have, the kind of protein you want and any “dislikes” and then gives you options for recipes that fit within your criteria

Just a few great ways to help you stay on track!

Dawn

As you know, I am well into my 26 Week Transformation Project . Focusing on things I can do to help me achieve success.

Success for me right now means ensuring I don’t get on that roller-coaster that happens when you don’t keep your blood sugars in check. When I first started, I had  Continuous Glucose Monitoring that recorded my blood sugar levels every second of the day for 4 days. What did it read? Lots of ups and downs depending on what I ate (white rice…high GI foods) or if I didn’t eat at regular intervals (low blood sugar…gives me the shakes). Basically similar to what a roller coaster looks like.

What am I doing? eating at regular intervals (every 2-3 hours) and trying to eat foods with a low Glycemic Index (GI). As I am realizing from this experience, PGX also helps with the regulating of the Blood Sugars and in fact has been proven to lower the GI of many foods as well.

The combination of eating properly and more importantly, REGULARILY in addition to exercising moderately appears to be working – I have lost 7 lbs!

Tune in to BT Monday when we look at pre-packaged foods and their labels to ensure you can stay to plan even when there is no time to cook!

Dawn

Yesterday, the Fabulous at 51 Tosca Reno was on BT. I was really excited to meet her as I have always

This is a woman who was not born thin, in fact  it wasn’t until the age of 40 that, after reaching a heaviest weight at about 260lbs, she decided to make a change.  She started by “eating clean” and started lifting weights (which she says is the way to get shape).

Check out the fun “behind the scenes” with her – this woman was seriously working out during the commercial break! I joined her and was paid a compliment by Robert Kennedy of Oxygen Magazine - he was impressed I was doing “Man Push Ups” !

She is an inspiration to many and I must say, standing next to her, I certainly felt motivated. If she can do it, so can I!

Her Ass-ets are TONED!!!

Time to hit the Gym and see if I can keep up with Tosca!

Dawn

After a tough day on the slopes at Cypress yesterday, I attempted to finish strong on the Panorama run, but instead there was a bit of a tumble that lead to a bruised but cheek and an ego shattered into pieces.

Here’s a tease of how it went down, literally. Stay tuned to Breakfast Television for the full segment next week.

RM