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Month: January 2012

Sick Day


Last week was one of the most draining weeks I have had in a long time. McCarthy’s days of teething were back and along with that came some sleepless nights and longer days. By this weekend I was feeling emotional, frazzles and could feel my body fighting off the effects of stress (sickness). Last night my body couldn’t fight it any longer and the flu bug officially hit! I’m so blessed with a husband who fully took over the role of mommy and daddy, so that I could get my rest and get back to life. Tonight I’m feeling so much better, but I realize there are so many things I could have done this week to prevent this sickness.  


#1 Boundaries – I’ve set my personal boundaries, but too often I allow them to get crossed and by the end of the week I’m feeling drained because I’m over worked and the people that I love the most are left with the scraps of me (which I hate)!


#2 Take your vitamins! This was one of my New Years resolutions because it’s one of my biggest struggles. Too often I allow this area of my life to slack and what am I left with? A weak immune system that’s crying for some nutrition….I took my vitamins today!

#3 Don’t skip the Chiropractor- I always have a reason why my appointments are not going to work out.

McCarthy is with me and it will just be too hard, I’ve got to much on my plate today, I could put the money towards something else blah blah blah. The reality is I would be a calmer, healthier and more clear-headed mother and wife if I took the time to focus on my health more. The spine is our body’s major life source and yet we neglect it way too often. I see the Chiropractor Thursday this week:)


#4 Laugh more and you will stress less!  

Is there anything in your life that is holding you back from laughing more and stressing less? Is it a rude comment, worrying what people think or is life just taking a toll on you. Whatever it may be, take a step back and examine your heart tonight.  This week I will laugh more and stress less!


Alva Wong



If your looking to shake up your workouts and try something new I highly recommend Alva Wongs circuit class (I did it at 6am this morning) and loved it! What I liked most about Alva as a trainer was the fact that he will push you physically but also take the time to encourage you as a individual . Alva offers two types of classes at World Gym-Circuit and MMA Bootcamp.  After seeing this Youtube video and knowing where I want to push myself physically:) I will be hitting up his MMA Bootcamp on Friday! Anyone want to join me?

Training & Qualifications

  • 2010 World Championships of Dragon Boat Racing (IDBF)
  • 2009 Dragon Boat Canada National Championships (DBC)
  • 2009 Coaching Level 1 Dragon Boat (NCCP)
  • 2009 Standard First Aid Training Level B & CPR Certification
  • 2009 Coaching Level 1 Olympic Lifting (NCCP)
  • 2009 Bachelors of Physical Education (U of A)
  • 2009 Head Strength & Conditioning Coach (Edmonton Dragon Boat Racing Club)
  • 2008 Certified Personal Trainer Specialist (PTS)
  • 2007 Human Kinetics Diploma (CNC)
  • 2004 Second Degree Black Belt Tae Kwon Do
  • 2003 Coaching Level 2 Volleyball (NCCP)
  • 2002 Coaching Level 1 Volleyball (NCCP)
  • 2002 First Degree Black Belt Tae Kwon Do
  • 2002 Coaching Level 1 Basketball (NCCP)

Alva Wong graduated from the University of Alberta with a degree in Physical Health and Education. His education provided him with a strong foundation ranging from athletic conditioning and biomechanics to exercise physiology.

Throughout his life, Alva has been extensively involved in fitness and athletics in both the recreational and competitive levels. This has fostered his desire to help others attain higher levels of fitness and performance. He believes that these goals can be reached through a combination of hard work, desire and fun on the part of both the individual and the fitness professional.

In the past years of health and fitness there has been a big shift on how people train. Alva has adapted and designed new ways to train to gain that perfect health. The human body is meant to move through different actions and variations. He creates fun exercises that target multi-muscle movements to free you from your box of everyday actions.

Perseverance, wisdom and growth go hand in hand with health and fitness. Alva teaches you how to live your life to its maximum potential to reawaken the energy inside of you. He has been coaching for 10 years in many different sports to give him the knowledge to help you grow. Alva is always there to help you reach your aspirations and give you ambition and desire to find the next step.

Evolve your mind and body to become the human being you should be.

For further information please contact results.worldgym@live.ca.

Dirty Thirty-Workout of the day



Okay friends lets get this week started off right!

I did this workout this morning-30min as many rounds as you can get in-Time yourself and write down your total rounds completed so that you can go back and compare!


30 wall balls (I used a 14 pound)

30 Tabatta ball squats

30 Kettlebell swings (I used a 14kg)

30 Burpies

30 Tricpe bench dips

30 Bicep Curls

30 Push ups 

30 V-sits

30 Jump lunges 


The Coconut Oil Miracle


Coconut oil has been used throughout Asia and the Pacific for thousands of years as both a food and a medicine.

Even today it holds a highly respected position in the Ayurvedic medicine of India. Only recently has modern medical research confirmed the many health benefits traditionally attributed to this remarkable oil.



Once mistakenly thought to be bad because of its saturated fat content, coconut oil is now known to contain a unique form of saturated fat that actually helps prevent heart disease, stroke, and hardening of the arteries. The saturated fat in coconut oil is unlike the fat found in meat or other vegetable fats. It is identical to a special group of fats found in human breast milk which have been shown to improve digestion, strengthen the immune system, and protect against bacterial, viral, and fungal infections.



These fats, derived from coconut oil, are now routinely used in hospital IV formulations and commercial baby formulas.  They’re also used in sports drinks to boost energy and enhance athletic performance.


Some of the benefits of coconut oil:

  • Reduces risk of atherosclerosis and related illnesses

  • Reduces risk of cancer and other degenerative conditions

  • Helps prevent bacterial, viral, and fungal (including yeast) infections

  • Supports immune system function

  • Helps prevent osteoporosis

  • Helps control diabetes

  • Promotes weight loss

  • Supports healthy metabolic function

  • Provides an immediate source of energy

  • Supplies fewer calories than other fats

  • Supplies important nutrients necessary for good health

  • Improves digestion and nutrient absorption

  • Is highly resistant to spoilage (long shelf life)

  • Is heat resistant (the healthiest oil for cooking)

  • Helps keep skin soft and smooth

  • Helps prevent premature aging and wrinkling of the skin

  • Helps protect against skin cancer and other blemishes



Coconut oil has been called the “healthiest dietary oil on earth.” If you’re not using coconut oil for your daily cooking and body care needs you’re missing out on one of nature’s most amazing health products.

livefull-By Summer Turri


How amazing does this look?!! For months I have been awaiting the launch of the livefull blog and at last my friend Summer Turri has created her first post. Summer is one of the most creative and talented people I know and I’m so excited she has at last allowed us a view into her life and creativity.  Enjoy this amazing recipe by livefull.

This ice cream is made up of four ingredients and with an ice cream maker.  It is extremely easy to make.  It is dariy free and you could also make it sugarfree!

Coconut Vanilla Soft-serve 

(makes 5 cups)

4 cups So Delicious coconut milk (I used vanilla flavor)

3/4 cup sugar

1/2 tsp xanthum gum

2 Tbsp vanilla extract

Put 2 cups of milk, sugar, vanilla in the blender. Blend well. Gradually add xanthum gum. Pour blender contants in a bowl with the remaining 2 cups of milk. Freeze according to manufacturer’s directions.

Xanthum gum can be found and your local bulk foods store or health store. It is a thickening agent.

A shout out to The Non-Dairy Queen for the receipe!

BOGA-With Laura Martini


Tonight I followed through with one of my favourite new years resolutions (Try a new class once a week). I headed to Oranj and hit up BOGA. For months I have been wanting to try this class! Laura Martini (Martini Yoga) fuses the best of Bar Method, Pilates, Ballet and Yoga together to create one of the most killer workouts I have ever done. I think BOGA is the perfect class for that individual looking to add yoga to their routine, but are fearful of getting bored or too Zen. Laura keeps you focused throughout class with her great energy and witty humour. Within 15 minutes my buns, legs and quads (pretty much every area of my lower body) were crying for mercy and I was hooked! Laura, our legs, arms and abs are truly blessed to have you! I know it’s only the first week of my workout resolution, but I think this might be my new favourite workout. If you haven’t tried it…GO sign up for the next BOGA class!

For more information Visit Oranj Dance & Fitness and Martini Yoga




This morning I was watching Joyce Meyers and I wanted to share with you some key points that really stood out to me. 

Feelings are fickle, what does that mean? It means they are….





Characterised by  or subject to whim

and Unpredictable, 

That means you never know how your going to feel on any given day, because our feelings are very much manipulated by our thoughts and our mind is a battle field.  We need learn how to go with our spirit and not kill things with our mind. You can think a thing to death, you can feel a thousand different ways about your workout over 30 days. Why do so many people drop off their New Years resolutions so early, or lose motivation within the first three days of working out? Because they have only committed to the change emotionally! Have you counted the cost and asked yourself to I have what it takes to finish what I’ve started? Don’t have a half hearted commitment! It’s easy to get started when Jilian Michaels is giving you goose bumps during biggest loser, but were are you when the goose bumps are gone? Your greatest benefit is when you chose to do something over and over and over again till you wear your flesh out and your not saying yes to your workouts on Sunday and no on Monday. Feelings just are and they need to be asset for what they are. I want you to meet your feelings, I want you to own your emotions and not have them own you. I want you to see your feelings as a part of you that can be enjoyable, can be troublesome but you don’t have to be led and directed by them. Don’t let your feelings dictate your day to day choices, if you are always led by your feelings, they will become stronger and more controlling over your life. Every time you say no to the wrong thing (skipping your workouts, eating a bag of chips or whatever your mountain is)  and yes to the right thing your flesh is going to have a screaming fit! But every time you do this a little bit of that strength and stronghold it has over you dies, it gets a little bit weaker every time you don’t feed it. The way we feed our flesh is by giving into it. Be a person of commitment and of your word for yourself! 

Workout for the day!

30 Jump squats

15 closed Pushups 

30 Jump squats

15 wide push ups

50 Jumping lunges

15 over head presses 

50 Jump lunges

15 over head press

30 Burpies

50 Full Sit ups

30 Burpies 

30 V-sits

10 Jump squats

20 Jump lunges

10 Burpies 

Repeat 3 x Make sure to time yourself , so you can compare next time!  Enjoy~~*



Don’t just like it love it!



How important is your daily menu? Try 80%! The effort you put into your menu planning is going to give you much greater results then all those hours you are spending at the gym trying to burn off that bag of M&M’S you just ate. I truly believe that if you enjoy your food and your workouts you will stick with both! For Christmas my Mother In-law gave me this great cook book (Quiona 365) and I’m just loving it! So I thought I would share both the recipe and a great new cooking blog I found!  (no re-Eats)  Enjoy~~*



Thai Cashew Chicken and Broccoli on Quinoa


4 boneless, skinless chicken breasts

1/4 cup soy sauce
2 tbsp oyster sauce
1 tsp minced fresh garlic
1 tsp ground ginger or 2 tsp minced fresh ginger
2 cups water
1 cup quinoa
4 tsp sesame oil
2 cups broccoli florets
1 cup thinly sliced onion
3/4 cup water
3 tbsp peanut butter
1 tbsp honey
1 cup unsalted toasted cashews
Slice the chicken into thin pieces and place in a large, sealable plastic bag. Combine the soy sauce, oyster sauce, garlic and ginger in a bowl and pour into the bag with the sliced chicken. Place in the fridge for at least 1 hour (and up to 24 hours) to marinate.
Bring the water and quinoa to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 6 minutes. Fluff with a fork and set aside.
Place 2 tsp of the sesame oil in a large frying pan over medium heat. When the oil is hot, add the broccoli and onion and cover the pan. Stir frequently and add 1 tbsp of water if the saucepan appears dry. Cook until the onion is opaque and the broccoli tender, about 8 to 10 minutes. Transfer to a bowl and set aside.

Remove the chicken, reserving the marinade. Place the remaining oil and the chicken in a large saucepan on medium-high heat and cook until the chicken is no longer pink, about 7 to 8 minutes. Reduce the heat to medium and add the marinade to the pan. Stir in the water, peanut butter and honey and cook for 1 minute. Toss in the broccoli, onion mixture and stir thoroughly.








I don’t believe determination is something you are born with. Determination is something that is cultivated from your life experience.

If I was to sit down a few years ago and write a blog post or have a conversation with you, it would have been filled with trails of excuses, a cry for sympathy and you would have seen a young woman desperately wanting change for her life but not knowing how. My observation of myself may come off as harsh but I’m writing this blog post to tell you that today I’m a different person and my progress didn’t happen over night. Do I still have changes to make? Absolutely! But I’m moving in the right direction and that’s what I focus on. 

Whatever is holding you back in life is going to reflect in everything that you do. Two years ago insecurities about who I was and what I looked like came out in my responses and in many of my social interactions. Who I am today is much different. I can tell you that I’m confidant, excited to share myself with people, and love myself for who I am. I believe that some how my life will be used to inspire others to live with confidence and see beyond their fears.

For me, the extra weight I had on my body hindered me from connecting with people around me. The weight was only a symptom of what was going on in the inside. If you were to have coffee with me back then, I would have made sure to tell you how frustrated I was with my weight, that it was due to my condition of a Hypo-thryroid , no matter how hard I worked out or how well I ate, nothing helped ! Life is full of opportunity to either make excuses or take ownership of your situation. Whether you are trying to process hurts from the past, fighting with weight that won’t seem to come off, struggling with friendships or just plain laziness, there is a opportunity to change and it’s right now!

Pay close attention to your conversations and what do you say about yourself to others. Do your words bring life or death to the situation and to the lives of the people around you.  Are you really determined in everything that you do to change your life and not let anything hold you back? 


                                                                            I AM!

                                      Stay tuned-New photos on every blog post this week!!!

 Many thanks to

Darren Hull and his team.

The Kelowna Lululemon Team

Carly Mitchell and Vo2max

Gisell Gasper (Mirror Mirror Salon and Spa)-Hair

Nicole-Mac Makeup