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.

Recipe:

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

Directions:

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

#MoveDaily 

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...

Signed, 

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.

Karen 

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

tracy@insofit.com

www.insofit.com

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!

Healthy Chocolate Topped Coconut Mounds!

I'm a little obsessed with all things COCONUT right now! How about you?  I enjoy sprinkling it in my oatmeal, Greek yogurt, and power protein balls and bars. I loved this simple recipe because I had all of the ingredients right there in my cupboard, so whipping up a batch when you feel like a clean treat, is easy breezy. 

Coconut Mounds

Here is the easy recipe:

1/2 cup unsweetened coconut

1 tbsp honey

1/2 tbsp water

1/2 tsp vanilla

2 tbsp coconut oil

Directions:

Mix together and freeze on waxed paper covered tray. Wow, that was difficult. Once frozen, dip the tops in a combinations of 1/4 cup melted coconut oil, 1 tbsp cocoa powder and 1 tsp maple syrup. Put back in freezer to harden and store there. Now...practice moderation :)

#movedaily

Coconut Cacao Nib Klondike Bar! (dairy-free, Paleo)

I'm saying this on screen....I probably shouldn't have made these bars...but I did! It's my son's graduation in 3 weeks and I borrowed a Roberto Cavalli dress from a friend that I don't want to just look good in...I want to look great! So, I decided to "dial it in" with my nutrition for the occasion. Sheeesh its hard!! My meals are not the problem, we enjoy eating healthy. The issue is the treats! I've got a hankering for the sweets. Anyway, I wanted to sub out the sugar for healthier options but these bars are just too dang good. It was really hard to have just one. Moderation is the key people, even when the recipe says CLEAN. Let me know what you think! 
*recipe revised from detoxinista

Vanilla Ice Cream Bar:

1 cup raw cashew pieces, soaked in water for 2 hours
1 cup water
1/4 cup melted coconut oil
2 tablespoons honey
1 tablespoon maple syrup
1 tablespoon vanilla extract

Extras:

2 tablespoon coconut mana

1/4 cup cacao nibs

Chocolate Coating:

5 tablespoons cocoa powder

5 tablespoons melted coconut oil

1/4 cup maple syrup

Directions:

 Discard water that cashews had been soaking in. In a blender, combine the first 6 ingredients and blend until smooth.

Line a brownie pan with parchment paper or wax paper. Add in your cacao nibs and coconut mana.

 Pour that ice-creamy batter into pan and freeze for 4 hours. Slice bars. 

In a separate bowl, combine coating ingredients. Take each frozen slice and dunk it into the coating. Place back on pan and back into freezer to solidify. Store in freezer.

Try to eat just one:)

3 Reasons I Recommend You Exercise With Friends

In my years as a trainer I have noticed a few things. Shocker eh? One thing that stands out time and again, is that people who work out with their friends have a good time. And I don't just mean a "pleasant" time, but a gut-laughing, knee slapping, sometimes pee your pants (not mentioning any names...) GOOD TIME! When I train friends or groups I am constantly amused at how fast the hour goes by, and how much fun the friends are having. Don't get me wrong..when its time to drop the hammer and train...we train. But, in the meantime...friendships are strengthened, women are encouraged, stories are told, and best friends are challenged to be more, do more than they thought possible!

 Here are 3 Reasons why I think you should train with your friends:

1. Accountability - When my kids were little, we lived in Reno, NV for a season. When my work visa didn't get approved at the border on our move down, I became a stay-at-home mom. In order to fit exercise into my day with the little ones, my only option was to wake up at 5am, hit the gym and be home by 7am. "Put a gun to my head!", said the woman who loves her sleep. At any rate, I started carpooling with my friend Shelly. There were so many mornings I couldn't have wanted to do anything less than to get up at that hour and go exercise. But, when my friend was counting on me to pick her up, or when I knew she was sitting in my driveway waiting for me to join her, I didn't want to let her down! I love seeing that accountability among my friends and clients here in Kelowna! When one doesn't feel like it, inevitably the other one is pumped and can spread her energy and enthusiasm.