• Recipes

    Jamie’s Beet Salad

    This salad makes for a great side or main dish. It's full of colour and flavour. Prep time is 10-15 mins. ‚Ä©Ingredients: 2 cups of spinach / 1/2 cup to 1 cup pickled beets, sliced / 1 ripened pear, sliced / 1/4 cup of salted almonds, diced / goat cheese to taste (I use just under a 1/4 cup)

  • Lifestyle,  Nutrition

    Survival Tips for Holiday Eating

    I love the Holidays! Spending time with family and friends, enjoying the food, the drinks, the festivities – I love it all! What I don’t love is the extra muffin top and 10lbs I usually gain because of all of the indulgences during this special season. This year, I am not waiting until New Year’s to get myself in check. Here are my survival tips to ensure I enjoy the Holidays and keep my waistline from expanding. Don’t wait until January to join a gym or start working out. Start now! Busy or not, set aside time least 4 days a week for exercise. Check out my 20-minute HIIT videos!…

  • Nutrition,  Recipes

    Five Healthy Meal Ideas

    Nutrition is 80% responsible for your overall fitness and weight loss. Coming up with meals high in nutritional value that also taste delicious can be daunting. Below you will find 5 of my favourite healthy and easy meal ideas. 1. Pita Pizzas! I love pizza. Substitute crust with a whole wheat pita, load it with some veggies, and poof – you’ve got yourself a kid friendly meal ready in 20mins. 2. Pesto Chicken Bake and a Mixed Fun Salad. Pesto chicken is so easy to make! When I make a side salad anything goes. I add egg, grapes, nuts, cheese, peppers, and basically anything else of nutritional value in my…

  • Nutrition,  Recipes

    4 Week HIIT Challenge Meal Plan

    I have created a fat-blasting, 4-week high intensity interval training challenge. The challenge consists of 4 free YouTube videos that require little to no equipment: To ensure you get your summer bikini bod quickly, follow my meal guide below. These are some of my go-to easy meals that keep me on track! Breakfast¬†Ideas: Green Protein Smoothie Real oatmeal topped with your choice of fruit, almond slices, Qia. If you are like me and want a little sweetness you can add honey, yogurt covered cranberries, or 10 dark chocolate chips. 2 eggs. A great addition to boiled eggs is hummus. I use Sriracha on my fried eggs Note: Keep cereals and…

  • Nutrition

    Yes, I Still Eat Chips

    Reaching fitness goals does not mean 100% deprivation of all foods and drinks that are considered a “treat.” In my opinion, the number one reason people often fail at dieting is picking a “diet” that doesn’t actually fit their lifestyle. Sure, for the first month of a new fad diet you are certainly going to see results. But let’s face it: one bag of chips and a bottle of wine slip up, and this may cause a downward spiral, followed by binge-eating and a climb on the scale, ending with a self-pity party! But, yes, I still eat chips. Get yourself out of the mindset of dieting. Dieting often refers…

  • Recipes

    Pita chips

    Ingredients: 4 Whole Wheat Pitas 2 Tbsp Olive Oil Salt and pepper Spices to taste (examples: basil, garlic powder, dill) Preparation: 1. Preheat oven to 375F. 2. Cut or rip pitas into desired chip sizes. 3. Spread pitas evenly onto baking sheet. 4. Drizzle or brush olive oil onto pitas. 5. Sprinkle with salt and pepper. 6. Add desired spices for flavour. Try chili powder, paprika, oregano, thyme, or garlic salt! 7. Bake for 10 minutes. Serves 2. Dip into your favourite hot sauce, hummus, or yogurt-based dip. Enjoy!

  • Nutrition

    Healthy Food Choices at Home and On the Go

    We’ve all been caught the the grocery store in the hangry state! For those of you who are lucky enough to never have experienced this, it’s a cross between “I’m so hungry I could eat my own arm” and “At any given moment I may turn into a Momster (a mom monster)!” This is when we can make poor food choices. Cheesies sound incredible when I’m starving! However, I feel worse after consuming a snack that does not contain any nutritional value. Half the healthy lifestyle and nutritious eating battle is planning. That leaves 40% for food prepping, and 10% for eating. Here are some planing and prepping tips that…

  • Recipes

    No-Bake Protein Balls

    These protein balls are a delicious snack that will keep you full. I love eating them mid-morning or mid-afteroon with a cup of tea. Ingredients: 1 1/2 cup rolled oats 1/2 cup vanilla whey 1/2 tbsp chia seeds 1/2 cup natural peanut butter 3 tbsp honey 1 tsp vanilla extract (I’ve also substituted agave) 1/3 cup dark chocolate chips 1 tsp cinnamon 2-4 tbsp of almond milk Optional: dried cranberries Instructions: Combine oats, powder, cinnamon, and chia seeds i a large bowl. Add peanut butter, honey, and vanilla and stir mixture. Add chocolate chips and optional cranberries. Slowly add almond milk. Use hands to mix and acquire correct consistency. Form…