Lettuce Wraps

21 day fix approved! 2 green, 1 red and 1 yellow 

Filling:

1 cup of quinoa
1 cup of red pepper
2 stalks of celery
2 cloves of garlic
1/2 an onion
Pepper
1 spoon of vegetable or chicken broth powder for flavour

Add all the ingredients with 2 cups of water bring to boil then cover to simmer on low.

Cook chicken separate with salsa for flavour (you can also cook teriyaki style if you prefer)

Add filling to lettuce cups I have used romaine but butter lettuce if you prefer a softer lettuce.

Spice up your salads

Salads don't have to be boring OR full of calories either!
My dijon vinaigrette can be added to any salad to boost flavour!

Tuna salad recipe
Mixed spinach and greens
1 stick of celery
1 mini bell pepper
half a tomato
half a can of tuna
2 tbs of pumpkin seeds

Vinaigrette
1/2 cup of olive oil
1/4 cup of lemon juice
 dijon mustard to your liking! Changes the thickness of the dressing so you cal play around with the quantity
fresh cracked pepper
Wisk together and extras can be stored in the fridge for a week

Total containers:
1 red, 2 green, 1 blue, 1 orange

Beachbody Coaching

What is Beachbody coaching all about?
What to help and inspire others? 
What to increase your income or build a business from home?
What a discount on the most popular fitness programs and Shakeology? 
Have a passion for health and fitness?

Beachbody offers amazing fitness products such as 21 day fix, P90X3, PiYo and Shakeology that you can finally get at a discount. Also, Beachbody offers a great compensation and business model where you can build a business right from home! What would it mean to you if you had more freedom with your money and your job? Find out if this amazing opportunity is for you!

Message to be a part of our team's FREE Coach Sneak Peak!!

Taco Salad

Arrrriba! I love the Mexican flavour!
Plus you can use leftover taco meat to use in your salad for lunch the next day!

Taco meat:
1 pkg of group turkey (less fat than ground beef)
half an onion
2 cloves of garlic
1 cup of mixed bell peppers
For seasoning make your own with chilli powder, pepper, Himalayan salt, hot sauce and cumin

Add your mixed greens and desired veggies, avocado works well too! Top with salsa for a low cal but full flavour dressing!

Protein Pancakes!

My favourite morning or night! Finally a healthy way to enjoy pancakes!

1 1/2 cup of egg whites
1/3 cup of oats
half a banana
1 scoop of chocolate vegan Shakeology
Blend ingredients in the blender and pour over a preheated pan


Topping options:
Mix some peanut butter with a teaspoon of honey and water to make a "syrup type" topping add the rest of your banana

Salsa Chicken with Lentils

21 day fix approved! 1 green, 1 red and 1 yellow container

Carrots are steamed topped with Mrs. Dash salt free seasoning
Mixed lentils are boiled with a dash of Himalayan salt and some spiracha (I like spicy)
And I actually boiled my chicken breast with 2 bay leaves and lemon juice

The final flavour topper, SALSA! It is my favourite condiment because it is low in calories and full of flavour!

Fitness Challenge Group

I want to extend the invitation for you to join me in a Beachbody Challenge Group and become a part of an amazing health and fitness community!

Do you want to:
lose weight
get toned
get healthier
improve your nutrition
increase your fitness and endurance
set goals and work on your personal development

Challenge groups help you change your mind and body so that you can your life!
I understand that we are all busy and fitness shouldn't take hours a day. I am a full time teacher and certainly don't have hours to devote to my fitness. However, I will also show you that you can get the best workouts in as little as 30 min a day at home and on your schedule!

Most importantly, with me as your coach and the community that we build, Challenge Groups offer the support, motivation and accountability so that you can achieve your fitness and nutrition goals!

You don't have to be on this fitness journey alone, support = success! 

Message me to talk about your goals and ask how you can get started!

Goals pyramid

How do you to about achieving your goals? It can be a daunting task, you know what you want but how do you get there?

Bring on the power of the pyramid! 

This breaks down the long term result that you want into a manageable action plan! 

Start with your ultimate goal: what is the result that you want? To lose 25 pounds in 3 months, to run a 10km race or maybe a specific time goal for a race. 

Next your monthly goal: example, I will lose 8 pounds this month or I will be able to run for 30 min straight. 

The your weekly goal: I will exercise 4 times this week and eat only meals that I make at home. 

Finally your daily goals: today I will make sure to fuel my body with healthy snacks, I will take the stairs instead or I will do an extra 10 min ab circuit after my workout. 

Breaking your goals down really makes you more accountable for achieving them, it's not just some blurry picture in the distance. Plus you are getting a step closer each day and you are able to see the progress.  I keep a calendar just for my workouts so that I can set these goals an check it off each day! 

We all know that goals are important but it is equally important to have your goals work for you! Try this pyramid system!

Best fitness app!

This is my new favourite app! Tabata pro is amazing! Pick a circuit to do, there are some examples on the bottom. It's 20 seconds of intense work and 10 seconds of rest! I like how there is a countdown to the rest and to start so that you can just go hard and let the app do the work!

Plus you can even choose your own music to go along with the workout and the rest! 

Each tabata has 2 exercises that you repeat 8 times. (you can adjust the cycles of course) 

Ab set  (8 cycles)

Ab roll (using ball) / plank

Russian twist / alternate leg raises 

Vups / reverse crunch 

Total body circuit (8 cycles each) 

1. Ham curls (heel on the ball) / hip lifts 

2. Ab triangle (elbow on ball in plank position draw triangles) / tricep extensions (choose your dumbells or bands) 

3. Sumo squats (weights on shoulders) / band alternate right leg/ left leg 

4. Plank / push-ups