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Saturday, 20 September 2014

Paleo Pumpkin Muffins

Paleo Pumpkin Muffins

There's that moment when the air turns. A little bit "crisper" out, we say. It may not be cool enough yet to wear our leggings, boots and sweaters, but there's no harm in cracking out the pumpkin recipes!

The great thing about this recipe is that it can be so versatile to suit any taste. I added dates and walnuts to mine, but you could do: Enjoy Life chocolate chips, pumpkin seeds, cranberries, almond slivers, currants, sunflower seeds, cacao nibs etc. 

(adapted from OMGpaleo)

  • ⅓ cup pumpkin puree
  • ⅓ cup maple syrup
  • ¼ cup coconut oil, melted
  • 3 eggs, whisked
  • 1 teaspoon vanilla extract
  • ¼ cup coconut flour
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ⅛ teaspoon ground cloves
  • ⅛ teaspoon powdered ginger
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup mix-ins (dates/walnuts)
  1. Preheat oven to 350 degrees.
  2. Mix together wet ingredients in a bowl: pumpkin puree, maple syrup, coconut oil, eggs, and vanilla extract.
  3. In another bowl, whisk together coconut flour, cinnamon, nutmeg, ground cloves, powdered ginger, baking soda, baking powder, and salt.
  4. Pour dry ingredients into wet ingredients and mix well.
  5. Fold in mix ins.
  6. Scoop batter into paper lined muffin tins. Mine made 10.
  7. Bake for 20-25 minutes or until toothpick comes out clean.

Sunday, 24 August 2014

Healthy Protein Eatmore Bars

I have an Eatmore Bar memory. Indulge me:

When I was 10 years old, my mother took us girls to stay at her friends house in Vancouver for the weekend. Before heading to Stanley Park to walk the trails, we had stopped at a near by convenience store and been allowed to choose a bagful of candy! During our playtime at the park, I greedily shoved all that sugar down my gullet, except for my prized Eatmore Bar. I was saving that one for the finale! Once we got back into our car, my mom had said no more sugar, and that anything we had left was going to have to wait until tomorrow. Gutted! 
The next day came and we were set to leave. I don't recall how exactly I had forgotten that precious candy bar, tucked safely beside the bed I had been sleeping in, but somehow I did! I begged my mom to turn around for that lone bar...the bar that I had saved especially for that grueling ride home. Alas, she never did turn back, and thoughts of the forgotten bar still haunt me.....

Right! Well, until now anyway. Check out the following recipe and re-create a little taste of your childhood, only healthier :)

(adapted from damyhealth)

1 cup dates (soak to soften)
3 tbsp nut butter
1/4 cup hemp hearts
2 cups salted peanuts (unsalted for lower sodium option)
3 scoops vanilla protein powder
2 tbsp cocoa powder
1/4 cup water
1/2 tsp vanilla

In a food processor chop peanuts and set aside. Add nut butter, vanilla, cocoa powder and dates, process until smooth. Add wet mixture to chopped peanuts. Stir in protein powder and hemp hearts, adding water if mixture appears too dry. Mix with hands to form a large ball. Press ball between two pieces of plastic wrap and shape into a rectangle.  Slice into 16 bars, wrap in plastic wrap and store in the freezer

Once you sink your teeth into these little gems, you will realize that they are just like Eatmore Bars, only healthier with no added sugar and added protein!

Thursday, 21 August 2014

Paleo Pumpkin Breakfast Cookies

I hate to be the one to say it....but summer is coming to a close and fall is right around the corner! Costco proved that last week with their Christmas tree display :/  I'm not thrilled about it either...not like my daughter Piper who can't wait to wear combat boots and warm, cozy sweaters! Alas, there is not much we can do to slow time, but we can get into the fall spirit by making these fabulous breakfast cookies!

1/2 cup almond butter
1/2 cup pureed pumpkin (not pie filling)
1/4 cup maple syrup or honey
2 eggs
1/2 tsp vanilla
1/2 tsp baking soda
2 tsp pumpkin pie spice
1/4 tsp salt
2-3 cups of mix-ins of your choice
Mix all of the ingredients together and spoon onto a parchment lined baking sheet. Bake in a 350 degree oven for 12-15 minutes.

Mix-In Ideas:
chopped almonds
pumpkin seeds
hemp hearts
chia seeds
dried fruits
cacao nibs

Try this delicious pumpkin breakfast cookie recipe as a great grab-n-go breakfast or snack! They freeze well, though I do stack them with wax paper in between. Let me know what you think in the comments below!

Sunday, 3 August 2014

BBQ Mediterranean Chicken Packets!

Ahhh summer BBQ season is in full swing! This simple recipe requires little prep and because you cook it in foil...there's no clean up! My kind of dinner.

In a bowl combine:
1 yellow pepper, chopped
1 red onion, chopped
2 Roma tomatoes, chopped
2/3 cup pitted Kalamata olives
2 large chicken breasts, cubed
Drizzle of olive oil
Small handful of Italian flat leaf parsley, chopped
1 green onion, slivered
Salt and pepper 
Juice of half a lemon

Lay out 2 rectangles of foil and divide mixture evenly among the sheets.

Carefully fold up packets, being sure to seal all of the edges. This dish produces some juice from the tomatoes so use caution when removing from BBQ as the liquid inside will be boiling hot! I BBQ this on low heat for 20 minutes, or until chicken is cooked thoroughly. To add some extra flavour, top with crumbled feta cheese after cooking.


Vacation Workout Guide!

As a trainer I hear this statement A LOT , "Ugh, I wish I hadn't taken two weeks off from exercising! It's so hard to get back at it! How can I exercise for months, and then I take two weeks off and I feel like I've lost everything??" 

Sound familiar? 

I'm not going to give you a whole list of reasons why you should be Moving Daily on vacation. You already know why. You already know that it increases serotonin, decreases cortisol, burns calories from over eating "vacation food", starts the day off right, feels amazing, sustains muscle tissue, increases circulation and overall make you healthier and happier!!
Like I said, I'm not going to give you a list ;)

What I do want to give you is some workouts that you can take with you on your vacation, wherever you may go this summer, so that you don't have to be one of the people in the gym in September who is saying....
"I wish I would have worked out".

Hotel Room Workouts:

Deck of Cards Workout!

Take an ordinary deck of cards, minus the jokers, and shuffle.  Turn over 3 cards at a time, add up the numbers, and that’s the amount of reps you are doing for the first exercise!  Ace = 11, face cards =10.
You want to choose higher intensity exercises for this in order to keep the heart rate elevated! Here is a list of exercises you can choose from:
Squats – Prisoner (legs together) or Sumo (legs apart)
Jumping Jacks
High Knees
Butt Kicks
Ab Bicycles
Jumping Lunges (scissor jumps)
Tuck Jumps
Racer Jax (like a jumping jack, just lower, bent over like a ski racer)
Mountain Climbers
Side to side one legged hops, two legged hops
Fast punches
Ab crunches
Squat Jacks (jumping jack with a squat)

Circulate the list if you still have cards left over.  Rest, and repeat!

Most hotels have stairs. What a great place to get an intense workout in. Just head down the corridor to the stairwell and "hiit" this next workout! 

Stair Workout!

2 flights of single stairs (every stair) – warm up
At the Bottom: 50 squats (10 jump squats, 10 regular, 10 jump, 10 regular, 10 jump)
2 flights of doubles (every other stair)
40 Mountain Climbers (hands) on bottom stair
2 flights of crossovers (face one direction, crossover foot to the higher step.)
2 flights of crossovers (face other direction)
30 Butt Blasters each leg (place one foot on 2nd step, then keeping that leg stationary, step up and touch, repeat 30x each leg)
Run up 2 flights, down 1 flight, up 2 flights, down 1 flight. Continue to top (this works well with 5 or more flights).
On the way down, come down 2 flights, up 1. Down 2, up 1.
20 Jumping Lunges
Race up to the very top as fast as you can, 2X!
10 Burpees
Lastly, two-foot hop up every step to the top!


Now, if you want to take things outside, there are so many options! Trail running, hiking, water sports, kayaking, canoeing. When we were down in Santa Monica, here is the beach workout I did:

Beach Body Workout:

Have a go at a few of these workouts and let me know how you did in the comments below! While on vacation if nothing else.....
move daily.

Remember, before participating in any exercise program, please consult a doctor.

Tuesday, 29 July 2014

Thai Chicken Lettuce Wraps

Let me begin by saying that this is a fabulous recipe! The dressing that you pour over the lettuce wraps is so good I could DRINK the stuff! I'm not even kidding. I adapted the sauce from Whitewater Cooks...keeping it a bit cleaner by leaving out a few ingredients but it was still divine. This is a great week night meal, and makes convenient leftovers for lunch the next day.

Chicken Filling Recipe:
1 tsp coconut oil
2 pound ground chicken (could use ground turkey) 
2 crushed garlic cloves
2 tbsp fresh grated ginger
1/2 bag broccoli slaw
1 pepper sliced thinly
1 bag of bean sprouts
2 tbsp low-sodium soy sauce
1/2 cup chicken stock

In a pan, melt 1 tsp coconut oil and brown chicken  with the garlic and ginger. Once it is cooked, add the remaining ingredients, cook 3-4 minutes and remove from heat.

Now for the piece de resistance! The dressing!

In a blender or bullet combine the following:

1/2 cup all-natural peanut butter
1 lime juiced
2 tsp sesame oil
3 tbsp sweet chili sauce
4 tbsp rice vinegar
4 tbsp soy sauce
 2 garlic cloves
2 tbsp fresh grated ginger
1/2 bunch cilantro
1 tbsp olive oil
1 tsp Sriracha (optional)

Now, who really buys iceburg lettuce anymore when there are so many other varietals (grapes only??)? I for one, do not. However, I did make an exception this time, for the sake of the pictures and you know was quite nice.  The leaves are large enough that the filling doesn't spill out. I did try some filling in a romaine leaf the next day, and it was still delicious...just messier. 

Toppings can be whatever you like, but here I had green onions, peanuts and more fresh cilantro.
 And then, just fill that lettuce leaf up with the chicken mixture, sprinkle on cilantro, green onions and peanuts, and drizzle a good amount of the peanut sauce and have  a clean and healthy dinner :)

Let me know what you think of this recipe in the comments below!

Friday, 25 July 2014

"You can do it!!" ~ "Oh yeah I can!"

What a Friday! What am I saying....its more like "What a year!"
Being in the fitness industry definitely has its perks in terms of fitting the daily workout in. A few exercises in bootcamp , a warm up and abs with a client, a weekly Knox climb with another client, a few reps here and there all throughout the day and I've worked out today, right?! Or not.

I have normally been able to schedule my workouts in to my day (just like I've told my clients to do countless times), but lately, whether it be from a packed schedule, lack of motivation, no more workout partner or emotional stress (probably a combination of all four) I have been giving myself permission to just "skip it" today. To be honest, I'm not lovin' the results of that.

Today could have been one of those days. I was busy! I worked from 6am-2pm. Then errands and paper work needed to be done. I thought of stopping at the gym on my way home but I felt guilty that my daughter was home alone all morning. I feel very strongly about my motto, "MOVE DAILY". Not only for us as adults, but also to make your kids move too. Stratton was heading to the gym, Dezi was going skateboarding, but Piper was watching Looney Tunes! I said, get dressed, we're going golfing! Lol, just the golfing range...but better than sitting on the couch. Then, just by sheer virtue of being out of the house, I found some motivation. I told her that I would take her to the driving range, but that we were going to stop at the Viewcrest stairs on the way home. She was game!

I knew that I was planning drinks out with the girls that evening, and if I had missed this workout, I knew I would feel like crap the next day.

I committed to 10 flights of stairs.

I didn't WANT to do it. I wanted to just go home. However, part of the benefit of exercise, is that it increases that feel good hormone, serotonin, and the feeling we have after it is done, is AMAZING! Of course it was so much easier with my little counter and cheerleader there to encourage me. She was so cute yelling at me, "You can do it mom, one more flight to go!" 
She was right. I CAN do it.

Yeah, she also had a Slurpee ;)  Don't judge me...everything in moderation I say ;)

Here's the main point: 
You can do what you tell yourself you are capable of doing!

I LOVE it when my client Daniella whispers before a chin up or a heavy squat, "Ok, I can do this!" I tell her...yeah you can! Of course you can! Who told you that you couldn't?! 

Bottom line? Tell yourself you can, schedule in your workouts, and be kind to yourself if you mess up.


Thursday, 24 July 2014

Mango Chicken Cabbage Salad!

Mango Chicken Cabbage Salad

It was 4:30pm and I was in a panic because I didn't have a plan for dinner tonight! Looking in the fridge, I saw cabbage, mango, and defrosted chicken. I googled those three ingredients and a few good looking dishes popped up. I took the base for one, the dressing for another, added my own tweaks...and we had dinner!

2 cubed and cooked chicken breasts - salt/pepper
1 small cabbage shredded
1 pepper diced
1 mango diced
1/2 English cucumber diced
2 green onions finely chopped
1 handful cilantro chopped
8 mint leaves chopped

Place all of the vegetables in a large bowl

1 tbsp Sriracha
1 tsp maple syrup or honey
1 tbsp grated ginger
2 tbsp soya sauce
1 clove garlic
1/2 tsp sesame oil
3 tbsp olive oil
2 tbsp red wine vinegar
Blend in bullet until blended.

Toss dressing with vegetables and top with cooked chicken.


Thursday, 17 July 2014

Coconut Raspberry Lime Popscicles

I like a nice cold treat just as much as the next gal ;) Here is a frozen delight that you can sink your teeth into, guilt free!

This recipe couldn't be easier!

Recipe: (yields 3 bars)

Blend together for coconut layer:
1/2 banana
1/2 can reduced fat coconut milk (for a creamier bar, use full fat)
1 tbsp unsweetened coconut


Raspberry Layer:
1/2 cup raspberries
1 tsp honey (or sweetener of choice)
1/4 cup apple juice
Juice of 1/2 a lime
fresh berries

Blend together for raspberry layer.


Pour coconut layer in first, let freeze. We have a Zoku popscicle maker and it froze in 3 minutes. Next add a few fresh berries and top with your blended raspberry mix.

**Tip - use any leftover mix in your smoothie the next day!


Wednesday, 4 June 2014

Our Femsport Weekend Experience!

What a weekend! 6 months of training for Femsport and our team of 7 ladies were finally able to demonstrate our months of hard work. If you've never heard of Femsport before, I tell people its a little like Tough Mudder meets Strong Man...but for women only :) There are 6 events that you compete in: Box Jumps, Kettle Bell Carry, Obstacle Course, Tire Flip, Tire Drag and Inverted Rows. 

Femsport Team
The day was amazing! Not a cloud in the sky. Minus a few oversights (there was no shade and we didn't bring anything to sit on -whoops!) we really did have a remarkable experience! The BEST part for me was competing in an event that I have never done before. It was thrilling. All day we sat on pins and needles not knowing what was coming next, how difficult it would be, wondering if we could even do it. 

The icing on the cake was that we ALL did it! 

Denise and Jen completed all 50 box jumps, under pressure, when they had only ever done the whole 50 a handful of times during training! Denise was the bravest one of us all, having been chosen by the event committee to be first in EVERY event! She led the way with determination and gusto! And you'll never meet anyone more celebratory over her fitness improvement than Jen. Fist pumps, cheers and high 5's all around as she beats her personal best, time and again. A definite reason to celebrate :)

Kellie came into the morning a little more apprehensive. Her schedule hadn't allowed her to train with us as often and she was nervous about flipping that 275 pound tire 6x. Taking a "bye" on that event was a thought that crossed her mind, but she hadn't come here to quit...and she let us all know that. She came here to flip that damn tire. And she flipped it well, landing her in second place in her division! 

And there was Jenny. Who, in spite of packing her household to move to Alberta in a few weeks, beat us all at every event and proved that you can do anything you set your mind to! Her highlight was beating me in box jumps by 1/2 a second!!

 Danica owned her box jumps in 1 minute and somehow found a burst of energy 1/2 way through the tire pull to cross the finish line in 26 seconds!
And Sharon surprising us all by competing in a bikini competition and Femsport in back to back weekends! Proving to other 40 year old's that life isn't ending...its just starting!!

And me? Well....let's just say it was an experience! Never, that I can remember, have I had so much adrenaline and cortisol coursing through my veins in one day! Every event drove us to anaerobic threshold. The nerves, the heat, the was thrilling!  I wouldn't have changed it. The only thing left to do to determine what's next :)

Friday, 30 May 2014

Cacao Mint Protein BOMB!

Mint and chocolate....YUM! These are super easy little protein power balls that are clean eating, but hit the spot when you're craving something sweet!

I saw this new flavour of BOUNCE bomb in the store and had to try and make my own! It was covered in raw cacao nibs...crunchy and delicious! 

I did a side by side taste comparison and it was pretty close, if I do say so myself! Give this recipe a try.

1 cup of dates (soaked in hot water for 1/2 hour -then discard water)
1/2 cup all natural nut butter (I used peanut)
dash of sea salt
2 tbsp hot water
2 tbsp cocoa powder
1 tsp peppermint extract
1 1/2 scoops vanilla or chocolate protein powder
1/4 cup raw cacao nibs for rolling

In a food processor place dates, peanut butter, salt, water, cocoa powder,  and peppermint. Blend until smooth. Add the protein powder. At this point I mixed it in with my hands to ensure it was was well incorporated.  If protein won't mix in, add a tbsp of hot water. 

Next roll the mixture into small bite size balls and roll in cacao nibs.

This part was a little tricky as I found that the cacao nibs didn't adhere that well. I took the nibs in my hand instead and pressed them into the ball. That seemed to do the trick!

 Store these in the freezer and enjoy in moderation! Aka, one a day!

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Thursday, 29 May 2014

What do these 15 women do daily, that you should be doing too?


I am inspired by a multitude of women on a daily basis. The women who I am about to highlight are working women, CEO's of companies, single moms, stay at home moms, business owners, doctor's, secretaries, administrators, realtors, teachers...and the list goes on. 

They are you. They are me. 

Sometimes their children wake them up in the middle of the night. Sometimes they work out of town. Sometimes they've booked too many clients. Sometimes they are exhausted. Sometimes dinner is in a drive thru.

They are you. They are me.

In my world, they all have one thing in common: They've made themselves a priority. They've put themselves on the "to-do" list. They've made a commitment to their health and wellness, and in spite of their crazy lives, they've made a choice to move daily. Their stories of why and how they do it everyday INSPIRE me! I trust they will inspire you to #movedaily too.

Sarah Parmar

I include exercise in my life because it makes me SMILE:)  I do not smile as I drag myself out of bed at 5am,I do not smile as I walk past the coffee pot,  I do not even  smile as I do burpees, push ups and sprints!  It is after the workout, as I face my crazy day and feel the endorphin spreading throughout my body.  It is after the workout when I feel gratitude for my body and all that it can do.  It is after the workout when I go home and give my kids and husband a good morning hug.  It is then , after the workout--that is when a SMILE spreads across my face and that SMILE is why I move daily!

Bonnie Michelle
Time and health are two precious assets that we don't recognize and appreciate until they have been depleted... 
So believe in yourself!  Have faith in your abilities!  Without a humble but reasonable confidence in your own powers you cannot be successful or happy... Make time, push forward and live integral to you...

Single, independent.. successful, cancer survivor of 5 amazing children.

Denise Herrington

I make my workouts part of my daily plan, I love this time for myself and most importantly I love how I feel after.    I love that my kids know that working out is important to me and they ask me about and show me what they can do too!  

I am grateful I can MOVE daily and that I met you and you have inspired me and encouraged me to make better choices.
I am grateful I can workout with all my wonderful friends!

Danica Redden

Exercise has always been a big part of my life, however once  you have kids, it seems as though there is always a good excuse to push exercising to the bottom of the "to do list".  Making healthy life choices such as eating right and exercise is something I find very important as a mother. it helps me to be a better mother, a better wife, a better "self".  Exercise makes me a better person because it gives me the confidence, self esteem and positive energy I need in my life.  Having a great group of workout friends also helps. This always encourages me to go even on the days I may not be feeling as motivated. Seeing others work hard is motivating enough in itself to get your legs moving faster and you are sure to have a few laughs along the way!

Kristy Huber

It becomes a vicious cycle for me when I don’t find the time to work out.  It puts be in a bad head space where I generally also overeat/drink, making a poor mental shift and an excuse that I will be better the next day…so I make sure I fit something in daily,  even if it is only 30 min cardio session of intense sweat!  I always feel so satisfied and accomplished when I don’t let myself down…also does not hurt to lose a few pounds along the way!

Kathy Tisher

The main reason I work out is that I know it is good for my health - short term & long term - for not only my physical well being but for my mental & emotional health too. And no matter how I grumble & groan about waking up early and getting my tired body to class, I ALWAYS feel better afterwards!

Shauna Barcelona

I do it because I will not let a chronic disease define me. Working out regularly keeps me strong and focused on what is really under my control. Thanks for challenging me a bit more every session!

Andrea Harris

My 6am boot camps have made me a healthier person. With 4 kids in multiple sports, a husband who travels for work and my own part time job there never seemed a good time for me to work out.  Then I was invited to a 6am boot camp last July with Tracy and have never stopped. It is a challenge but I always laugh, leave with a smile on my face and no one misses mom from 6-7am.   I have lost 16 pounds and can do more push ups than anyone in my family!  I sleep, eat and feel so much better! 

Sue Boser

 I book my exercise like a meeting, into my calendar on my iphone, and it reminds me and dings at me to get moving..... because I am worth it !! Typically early mornings work for me, I always feel better and have more energy.

Amy Saufferer

I love working out because:
- it challenges me
- I feel great after a workout...and that helps me eat better:)
- It challenges my family to keep fit too.


I workout so that I can age gracefully… I want to continue to have the strength and flexibility to enjoy my activities in the future…
I want to be involved in life as fully as possible…

Connie Peters

.  Bootcamp has been the one and only form of exercise which has toned my entire body and given me an energy I never knew I had!  It has totally changed my sluggish metabolism and I now have to eat quite a lot (healthy foods), instead of the dreaded "diets."  Over the past 4 years of bootcamp, I have lost 20 pounds and a least 2 clothing sizes.  I love being able to set an example for my own teenage children...and lets face it - bootcamp is addicting!  It is fun working out with others and being pushed out my comfort zone.

Sharon Wlaswich

How "I" do it…I found the perfect trainer to KEEP me motivated and inspired!! At the same time I need to be held accountable….that's what keeps me on "track". Knowing there's going to be a "weigh-in/measurement" day ahead keeps me motivated…and makes me want to keep challenging myself…..I "REALLY" wanted to make a change, so I FOUND the time…whether it's 5am or 5pm, I'm going to take it! 

Why "I' do it….Training hard makes me feel good "inside"…thats one of the most important things to me….looking better on the "outside" is just a bonus to me…. Lately, I've been told a few times by friends and co-workers that I'm an inspiration to them….hearing THAT makes me want to keep going and help others feel they can do it too! 

Jennifer Pavan

 I do it because I need it.  It helps to clear my mind and start my day fresh.  I'm always in a good mood after I work out,  it gives me more energy through out the day and I get to spend time with some fabulous women! I have three boys that are very active so I usually get my exercise in  in the morning before my family gets up this way I don't have to find the time to fit it into my day. 

Tracy Steen

If you are interested in #movingdaily and need help in the journey, contact me for both one-on-one and on-line training. I'd love to help you get started!