You can use any of your favourite vegetables, but the recipe below makes a damn good soup. Once again I swear by Oh She Glows - Here is a perfect meal prep for Vancouver Weather.
You're all welcome: REAL ingredients packed with antioxidants, omega-3 ftty acids, protein and my favourite morning ingredient FIBER. No fear if you don't have 'doughnut tins' just use a muffin tray :)
Makes about 6 donuts
Prep time: 10 minutes
Cook time: 22 to 26 minutes
3/4 cup oat flour (quick oats blended into powder works!)
1/2 cup chia seeds
1.5 teaspoons baking powder
1/4 teaspoon fine-grain sea salt
1/4 teaspoon ground cinnamon
1/4 cup maple syrup (or less if your trainer wants you off sugar ;) )
1/3 cup Unsweetened Vanilla (always) non-dairy milk
1 teaspoon vanilla (real shit mmmkay)
1. Preheat the oven to 300°F (150°C). Lightly grease your donut (or muffin) pan with oil (I used Trader Joes coconut oil spray).
2. In a large bowl, combine the flour, chia seeds, baking powder, salt and cinnamon.
3. Add the maple syrup, milk, and vanilla and stir until combined. The batter will be pretty runny so no worries.
4. Spoon the batter into the pan, filling each cavity to the top.
5. Bake the donuts for 22 to 26 minutes, until firm to the touch.
6. Cool the donuts in the pan for about 10 minutes and then they should pop right out. Allow them to cool completely (quite honestly though I ate mine as soon as they came out of the oven, I simply could not resist)
In the Oh She Glows Recipe, Angela includes a Coconut-Lemon Whipped Cream recipe to drizzle over top but that's just adding more sugar which isn't good for us (especially in the morning. We don't need to spike out glycemic levels as soon as our body wakes up, come on no, at least wait until post-lunch, haha.)
I have mine with anything from peanut butter to jam to plain as they don't need much as they are super amazing.
SOOOOOO GOOOD, QUCIK & EASY I'm going to double the recipe next time :)
1. Fake it until you Make it - Act like the person you want to be: If you want to be a fit individual who has a healthy routine of meal prepping and working out hard 3-5/week, then start doing it. Start small, with the time you have. Slowly incorporate the new you with the old you. No one can change overnight, but if you take a step by step approach you will succeed. Why? Because you deserve to be the person you want to be.
Example: When I was almost 200lbs I always envied my 'skinny' friends and thought they were just naturally skinny. Then I started to look at how and what they ate. They ate way slower and therefore less than me. I started to 'act' like my skinny friends and mimicked the way they ate. It was definitely an adjustment at first, and to be honest I couldn't do it all the time. Sometimes I just wanted to scarf down the plate of food in front of me and get my usual post eating tummy ache. But never the less, I continued to eat like my skinny friends, and guess what I started to loose weight.
2. Be Visual with your goals: These are prompts that encourage you to envision yourself achieving goals. A trick all athletes use. A great example is placing a picture of your 'healthiest' self in your closet or bathroom, somewhere where you will see it everyday. People like Oprah Winfrey, Katy Parry, and many others have used visions boards in the past. Vision boards are essentially boards where you share what you want in life. It can have anything from travel experience, to completing a triathlon, a new kitchen Reno, a baby or a new car. Whatever you WANT in life, tangible or experiential. Take a variety of magazines and let your creative juices FLOW! Make a night out of it with your friends.
More info: https://christieinge.com/9-steps-for-creating-a-vision-board-that-actually-works/
3. Take Risks: We tend to view risk-taking negatively, often regarding it as dangerous and even stupid. But while some risks certainly don't pay off, it's important to remember that some do. We learn from risks -- and those lessons may lead us on an important, new path. Success won't fall in your lap -- you have to pursue it. I'm sure you can understand how important this is both in the gym and outside the gym.
More Info: https://www.huffingtonpost.ca/entry/seven-reasons-why-risk-taking-leads-to-success_n_3749425?ec_carp=986185207105752507
4. Don't be lazy: This is a hashtag I LOVE to follow as it consistently has life encouraging posts. Life will only give back what you put in to it. So if you work SMART and hard, you're life will benefit. The key word there is SMART. Be selective where you put your energy and don't try and do it all, because you and I both know that's just not humanly possible. So choose a few eggs to put in your basket and kick butt with those goals.
5. Be Kind: This is another example of Power of Attraction. I saved this one for last because it's something that truly hits home with me. I have had my stages of anger and bitchiness in my life and it never worked out for me. Once I changed my mindset to be naturally happy and kind, life got a whole lot easier and I exhausted way less energy on things that didn't matter. Kindness will get you further in life. It will attract kindness to you. Who doesn't need a little kindness sent their way? Am I right or am I right? So as Ellen always says "Be Kind to one another".
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Cheers to 2019 and creating the life that YOU want and DESERVE.
I want to be the best version of myself in this one life and in this one body and in this...Blah Blah Blah.
Sorry, but in today's world of motivational social media and self help promotion I am so sick of people sitting on their phone competing and posting #liveyourbestlife #blessed #onelife, etc. If you don't agree I would not read on.
We have always known that we have the power to create our own life right? RIGHT!?!
Yes, I know that some people have been dealt more challenging hands of cards than others, but regardless I think we all know this truth. So, with that said why do some of us love our lives and some...well, dislike our lives and feel sorry for ourselves?
I truly believe that it all boils down to effort & state of mind.
I'm going to make this short and sweet, because that's how I like to communicate.
Effort into life = Life's Return.
Why the hell would life give you positive vibes if you're not giving it positive vibes?
On another note, be happy and positive about things and eventually things will be positive and happy back to you.
Makes sense right? If not, at least the post was short, carry on with your day :)
Have a great day.
Good old January, always keen to get clean. Why is that we as humans push goal setting and achieving to a date. Why don't we just start the moment we think about it? It seems as if we all like to torment ourselves with these unrealistic expectations that come a new year we will all of sudden do a 180. Today I give you yet another tool that just might help some of you stick to nourishing your body instead of just feeding it. Please see above for the attached PDF. You're welcome.
I am a Personal Trainer, not a nutritionist.
I am a clean eater, not a vegan.
I drink alcohol, but I also drink A LOT of water.
You choose how you feel. Period. Take responsibility for giving your one and only body the nourishment it deserves, unless you think you don't deserve it?
1) Clean Out Your Fridge: Take EVERYTHING out, clean the fridge & sort what needs to go & what is allowed to stay. Things to look out for:
2) Schedule out your weekly Meals: I know this is something many of you dislike & avoid, PLEASE DO THIS FOR YOURSELF - it will make your life so much easier, less stressful around meal times & your body will be nourished with homemade great tasting food. The busier your life is, the more you need to start planning your meals.
3) Buy a new healthy cook book, or check out these online resources: Get Passionate about nourishing and giving your body the quality food it deserves.
4) Drink Water & Eat Veggies: Why, just to name a few...
5) Be Positive about yourself & your life: Power of thought. Be Positive & Positive things will happen. If you’re not in that head space right now - Fake it until you make it.
Happy New Year.
DON’T throw in the towel & think that you will ‘get back on track’ in the New Year. It's time to stay in control of your health and stay on track with these healthy holiday habits.
Don't give up on exercise
With all of the holiday activities, plan ahead and make sure you allocate time in your busy schedule for "me" time. Note: Walking from the parking garage to the mall does not count as a workout. However, if that's the only exercise you can manage, at least park far away, and instead of taking the elevator or escalator, take the stairs.
Keep the healthy leftovers
Give the cakes, cookies and other fattening foods away. Simply put, out of sight, out of mind.
Don't leave the house hungry
If you're heading for a party, eat something small before you go so you don't end up grabbing whatever (unhealthy) food is within reach. A cup of nonfat yogurt with a banana, some peanut butter spread on whole-grain crackers or bread or a low-fat cheese stick should do the trick. Or snack on some popcorn, a healthy whole-grain snack that boasts zero trans fat and low calories.
Avoid food temptations at the mall
We're all out shopping this time of year—and eventually we're going to get hungry. That food court is only a step away—quick and convenient. Research it ahead of time; if no healthy options are available, pack your own. (larabar, fruit, nuts)
Don't be too kind to yourself
You may be out running around and think, "I walked all day; I deserve a treat!" But be aware that most of the time, we overestimate the amount of calories we burn. Remember, to lose one pound you must burn 3,500 more calories than you take in as food.
Watch your alcohol intake
It not only contains lots of calories, which can add up fast, but it also lowers your inhibitions, making it easier to eat whatever tempts you without a second thought. Make up your mind ahead of time to limit yourself to two drinks. Alternating them with glasses of water will: a) Slow your alcohol drinking; b) Give you something to hold in your hand and sip; and c) Help you avoid the dreaded next-day hangover.
Organize a walk before or after a festive holiday meal
It'll get you off the couch, get you moving and breathing in some fresh air and help you digest your food. And it's a great way to continue the conversations you may have started inside.
Pack more than just clothing
If you're flying to visit friends or family, pack some snacks. Airport and airplane food is notoriously unhealthy and loaded with salt and fat. Packing healthy snacks will make it easier to fight temptation. Healthy packable snacks include an apple, banana, granola bar, cheese stick, whole-wheat pita stuffed with turkey and a packet of instant oatmeal.
Drink plenty of water
It helps to keep you full and satiated. And many times, people mistake thirst for hunger.
Get enough sleep
Besides helping to keep you healthy (a study in the Archives of Internal Medicine found that people who slept at least eight hours per night were nearly three times less likely to catch a cold than those who slept less than seven), sleeping will also help moderate the hunger hormone grehlin, which is associated with short sleep duration.
First week of the New Year has got everyone on acceleration trying to get to those NY goals by Feb 1st. I had a friend come up to me as ask why her knees and lower back were starting to hurt even though she was working out & doing core moves. Unfortunately this was a conversation I have had one too many times with numerous woman. First things first, if you haven't worked out in the past 6 months, you need to to ensure you have a good foundation before you jump into the next high-impact, all the rage, workout class.
Listen to your body, like actually. Think of your body as if its being re-born again ok. First things first you have to learn how to eat, how to digest food. You start off sucking human fluids out of your mom, once mastering that you dive into the new goal of digesting blended foods and then once mastering all that you can move to the end goal of solid foods. How long does that take? 4-6 months! Compare that to getting back into shape. You need to start with foundation training. Yes, it can boring, yes it's not super cool or #hashtag worthy, but it's going to ensure you don't end up with a bad joint and in pain for the rest of your life.
I have had the pleasure of working a contract job with lululemon for the past 2 months and they give perks of free classes to all the hippest fitness classes around town. I have thoroughly enjoyed myself in all these classes, but it makes me so nervous as I look around at all the 'beginners' who don't have the foundation for these High-Intensity-High-Impact classes. Yes the classes are great, with great music and unique moves, but they are all at an advanced level! Yes I know some of you are shaking your heads right now, because they are fun and I'm sure you are seeing some results from them, but you can't skip straight to the solid foods without training your body how to first digest fluid & blended foods. I'm hoping this is kind of making sense to you guys.
I want to share an awesome exercise post by Matthew Ibrahim, he demonstrates & explains 8 PREHAB EXERCISES THAT BELONG IN EVERY TRAINING PROGRAM
If you have any questions, or want help with creating your body's foundation I'm here for you! Check out my prices here.
Take that word “Can’t” out of your vocabulary! Please, do yourself a favour. Can I just take a moment and remind you that you have such a limited time here on earth, why would you waste it with a bunch of “I can’t’s?”. I’ll give you an example. “I can’t devote 3 days a week to working out”, replace that with “I am going to give myself 1hour a week to workout!” Just replace that phrase, go to the gym just once per week, just once. Yes you do have time. Stop thinking that in order for you to get ‘back on track’ or ‘back in shape’ you need to have all the time in the world to devote to working out and meal planning. Do you seriously think that those that you idolize have more time than you to get into shape? No they don’t, let’s be honest.
This rant is due to the overwhelming amount of comments I hear from people I run into that say “Oh I want to hire you so bad, but I just don’t have time”. I have clients that are moms of 2, work full-time jobs and don't have a nanny that still make it a priority to invest at least 1 hour/week to come to train with me.
You know what they say to me “this is my ‘me’ time, and I wouldn’t trade it for anything, including my favourite TV show”. I am not sharing this rant because I am greedy and want more clients, I don’t care if you come train with me, I just want you to make 1hour a week a priority that you will devote to yourself; your body and your mind. Are there any studies out there that say working out, sweating, getting stronger is bad for you? Hmmmm I think not. Don’t take the easy way out people, it’s not worth it in the end.
Need a little more motivation? This past week I received so many Christmas cards filled with words of love, words that touched me and made me tear up.
“Thank you for giving me back”
“Thank you for helping me get stronger”
“I am a new woman now, thank you”
“Even when I felt I couldn’t do it, you pushed me, and now I am stronger”
I had to share these quotes as they are real, they are from confident women who are proud of themselves and changed their “I can’t” to “I can”.
Need more motivation? Come Train with me - Holiday Packages
Want more words of confidence? - Read my Testimonials
Well you are all in luck, you know why? Because you are AWESOME and so is Vancouver. You have so many super cool things at your finger tips! Studies show that trying something new increases your confidence, appreciation for yourself and helps you break out of a rut! Who doesn't want all of the above eh!!!
I have realized that I have a serious addiction to trying new things. Some of my peers have labelled this as an 'addiction to change' and have found this odd, silly and simply just a bad way to live. Although I respect my peers & value their opinion, I know there is a reason why I crave change and it has caused me to investigate myself just a little deeper as to why people, like myself, crave and love trying new things.
Trying new things strengthens your courage, opens up the possibility for you to enjoy new activities that you may have not known you would have liked! I remember this one female client of mine hated running, never wanted to even try it, and ensured I knew this when I first started working with her. After 6 months, her loyalty and trust in me as a trainer, opened her up to new things. Dah-dah-dah, to the treadmill we go! Today she runs an average of 7km's 2-3 times per week. She never would have known that she truly loved running unless she would have tried it! It's like you would have never known you liked waffles and ice cream unless you tried it. Am I right, or am I right?
Trying new things prevent you from becoming bored, getting in a rut. Although I do think ruts and momentary boredom can be healthy, it is not healthy to stay in this stage for too long. You need to have downs and stand stills to give allow yourself to reflect and create new goals, which brings me to what I feel the ultimate reason why I, and many others love trying new things...
Personal growth. We were raised to learn and to move forward in life, well we were forced to by our school system. Yes of course it was annoying, of course we hated it at times (no one likes being told what to do), but it forced us to evolve. Once we get out of school or we get comfortable in that 'career' we seem to think that we have completed our mission. “No more growing for me, I stopped at 15 years old, that was my last growth spurt.” No way-hosay! Get out there, go to a different coffee shop, order a different meal, go for a walk on a different trail, try a different part of the gym or a different bike in your spin classes. Start small, or hell start super big, but just start.
The point of this rant is that maybe I can convince 1 or 2 of you to try something new, something that scares you or intimidates you. It will do you good and it will sharpen some those crayons in your box ;)
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. That was 13 years ago. Since then I have devoted my career life to helping other humans, like yourself, kick butt in their health and fitness goals. If you're looking for a helping hand or not even knowing where you should start... I would be more than honoured to help!