Monday, October 26, 2015

Weekend Recap #2

This weekend was great! I relaxed, I drank wine with good friends and I Accomplished Goals!

Friday, October 23, 2015

Motivation and Self-Doubt

Happy Friday! Friday's are my favorite day because I know that the weekend is close and I get large amounts of fur baby cuddles. :) This week has been one of all sorts of emotions. I started off on-top of the world, than got semi sick, than I made a milestone in my coaching business that I wasn't sure I was going to be able to do.

Thursday, October 22, 2015

Throw Back Thursday - Mini Egg White Frittata's

Mmmm Throw Back Thursdays are turning out to be the YUMMIEST day of the week! This recipe is one of my favorites. And super helpful when it comes down to PORTION control. I talk a lot about portion control in my fitness challenge groups and this recipe makes meal prepping and control EASY.

Mini Egg White Frittata's

Ingredients: Yields 12
  • 1 cup egg whites( I used egg whites in a carton, but it should be about 5 egg whites)
  • 2  eggs (you can omit these and put 1 1/4 cup of egg white in total instead)
  • 2 green onions, chopped
  • 1/4c red pepper, diced
  • handful of spinach, stems cut off & spinach roughly chopped
  • 4 fresh basil leaves, chopped
  • 2/3 c water
  • 1/3c of goat feta
  • salt & pepper
Directions: Preheat oven to 375 degrees F. Prepare a 12-cup muffin tin by coating each cup with cooking spray. In a large bowl, whisk together eggs, salt & pepper. Transfer egg mixture to a 2 cup measuring cup, add water till you have 2 cups of liquid(if you have extra water, dont worry just dump it).Mix mixture till it is all even. Divide the green onions, red pepper, spinach & basil between the muffin tin cups. Fill each muffin cup with egg mixture to no more than 3/4 full.
Bake for 15min, take out of oven and sprinkle with goat cheese, continue baking for another 5-10 till egg is set and the tops of the frittats are starting to brown. Run a knife around the edge of each frittata and gently life them out. Serve Immediately.
Left overs can be stored in a airtight container. Reheat at 350 degrees for 3 to 4 min.

Portion Control Containers: 1 red, 1/4  green, 1 blue 

I have been feeling off since Monday. I went to sleep late to watch the Canadian Election, woke up at 3 and couldn't fall back asleep. Was sick Tuesday AND again didn't sleep so felt awful Wednesday. Last night I finally got some REAL sleep. Didn't workout this morning, needed the rest. But will be back at it tonight. I missed the 21 day fix Pilates workout yesterday, so that is the one I will do tonight. It's my favourite of the 21 day fix Extreme plan. Just a note, the program is on sale this month, let me know if you're interested! 

I finally tried one of two sneak peek workouts on Beachbody on Demand from the new Masters of Hammer and Chisel program that is supposed to come out December 1st. I CANNOT WAIT. I do know that I will need heavier weights for this program. In the video below I only used 15lbs(heaviest I had). 

If you want to try a free 30 day trial of Beachbody on Demand, sign up here for Canadians or here for my American friends <3 ! You can try these two workouts, PLUS MANY MORE! 

Thursday, October 15, 2015

Throw Back Thursday - Stuffed Quinoa Peppers

It's that time again! Throw Back Thursday to some of my FAVOURITE recipes from my old blog. This one I have made some adjustments to since the original post and I have included them below. Hope everyone is having an amazing October!!

Ingredients: Yields 4-5 servings
  • 2tbsp EVOO
  • 1 cup of Quinoa
  • 2 cup of chicken bouillon(low sodium, use vegetable for vegan version )
  • 1 small onion, diced
  • 3-4 cloves of garlic, minced
  • 1 15oz can black beans, drained & rinsed
  • 1.5 tbsp or 3oz of tomato paste
  • 1/2 tsp ground cumin
  • 1 tsp oregano
  • 1/2 tbsp chili powder
  • 2 tbsp cilantro, diced
  • 4-5 red & orange bell peppers, top cut off and seeds removed
  • 4-5 tbsp of mozzerella or  daiya cheese for vegan version
  • salt & pepper
Directions: Preheat oven to 350F  
Quinoa: this is my BIGGEST secret and the BEST way to cook quinoa. Are you ready? This will change your life. Using your rice cooker, take 2 cups of chicken bouillon and put 1 cup of the quinoa and turn it on....walk away. Once its finished, fluff and you're ready to go. It will be perfect, not mushy. YOU'RE WELCOME!
While the magic is happening in the rice cooker, Heat oil in saucepan over medium heat. Add onion , garlic and ground chicken.  Saute till meat is all cooked. Add all spices and continue to saute for 1 minute. Stir in tomato paste.  Cook 5 min. Stir in black beans and 1.5 cups of the cooked quinoa(it will have doubled from what you started with after being cooked).  Mix for one minute more. 
Pour a little water in the bottom of a baking dish. Fill each bell pepper till a little more than 3/4 full. Top with cheese and cilantro.  Bake for 20min uncovered, or until the tops are slightly browned. Remove from heat and let stand for 5min before serving.

I make a light leafy salad with a oil & vinegar dress for the side. These peppers are quire filling!A little white wine pairs perfectly with this meal. It's all about balance!!
Clean, lean and SOOO comforting. 

I hope everyone is having a beautiful October. I have been so busy this month. I finished my very first round of 21 Day fix and was so happy with the results. I didn't lose any weight, but I chiseled out a bit and got ARMS.
I have always been  a very strong leg girl. Leg day is always my FAV day. However my arms are weak. But I actually see growth in them and I know it may not be MUCH, but I am SO SO proud!! 

I will be hosting a 21 day (online) fitness challenge group THIS month. There is still time to join for October 19th(first week is prep week, so you have plenty of time for the program to arrive). If anyone is interested, 21 day fix is THIS months special, so now is the time to join!! Leave a comment or email me at I would be so happy to join on this journey together :)