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Month: May 2013

I love meat



 We started off May with sun and temperatures in the mid to high 20’s. And with beautiful weather comes the summer salads and healthy items on the BBQ.  Late May has been a different story! These last two weeks have been filled with wind, rain and the cool temperatures that come with it. As soon as the temperatures start to drop, my body immediately wants to curl up on the couch with a cup of java and a yummy carb to sooth the soul and get me through this sad weather. History states that my usual blog post would be to insert a healthy treat here____, I decided to share with you some comfort food to end your day with.  I’m a huge lover of meat! I grew up on a beef farm in Mesopotamia, Ohio and my appreciation for the beef industry runs deep. You are talking to a prize winning Steer handling 4-H girl here! Yep, you heard me right…it’s all out in the open now.  Not only is this protein option delicious, it’s also great for you! Some of the benefits of eating Lean Beef or Bison include Iron, Zinc, and B vitamins. Also a simple 3 ounce serving provides half the protein an average adult needs in their daily diet. So before you subject yourself to a fish and chicken only diet, do a little research and you may find that beef is the exact thing your body is lacking. 

Tonight I cooked my first pot of homemade meat sauce and served it on a bed of spaghetti squash.  This meal is so delicious and will satisfy those cold weather carb cravings.

I came across this recipe today on Joe Donnelly’s Facebook page and I had to share!



• 1 medium spaghetti squash (about 8 inches)

• 1 cup water

• 1 pound 95% lean ground grassfed beef

• 1 large onion, chopped

• 1 medium green pepper, chopped

• 1 teaspoon garlic powder

• 2 teaspoons dried basil

• 1-1/2 teaspoons dried oregano

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/4 to 1/2 teaspoon chili powder

• 1 can (28 ounces) tomato puree

• 1 cup grated reduced fat Parmesan cheese, divided


• Slice the squash lengthwise and scoop out seeds. Place squash, cut side down, in a baking dish. Add water and cover tightly with foil. Bake at 375° for 20-30 minutes or until easily pierced with a fork. Meanwhile, brown beef in a large skillet; drain. Add onion, green pepper, herbs and seasonings; sauté until onion is transparent. Stir in tomato puree. Cover and cook over low heat, stirring occasionally. Scoop out the squash, separating the strands with a fork. Just before serving; stir 1/2 cup Parmesan cheese into the meat sauce. Serve sauce over spaghetti squash and pass remaining Parmesan. Yield: 6 servings.

Nutritional Facts 1 serving (1 each) equals 296 calories, 6 g fat (2 g saturated fat), 24 carbohydrate, 6 g fiber, 26 g protein.






 Warm baths are perfect for rainy days






we tend to snuggle a lot on these days 


Girls With Swords



Hello from Vancouver! Yes we are on the road again, but this time we are kid-free (thanks to Glama and Papa) and enjoying some much needed time alone. As Troy snuggles into our hotel bed for a rare sleep in, I am up and about mixing my green juice and enjoying the silence of the hotel room. Why would I not be sleeping in?! Here is my chance at a few more hours of sleep that I know will not be interrupted by one of my little men. Problem is, the moment I woke up my mind started processing my day ahead, thinking about the problems or praises from the day before. This morning I woke up and decided to enjoy the silence, spend some alone time and just allow myself to just mull over these last few weeks and there busyness. The past year has been such an amazing time of refining and learning for me and I feel as though these last couple weeks the smoke of the fires of life have started to clear and I’m starting to see the work that was being done in the flame. I woke up this morning feeling like I wanted to write all my readers a lenghthy novel and pour out to you the amazing things that pressure has built and balanced in me. But rather then writing you a book this morning (which I know will happen if I do not control the typing of my fingers) I want to just encourage you! I have recently started to make my alone time in the morning my number one priority.  There is so much learned at the beginning of the day when we are fresh and our minds are not heavy from our day. In my alone time I have started to read a book called “Girls with Swords” by Lisa Bevere. In this book one of Lisa’s focus points is on the character of a Warrior. I wanted to share with you something that really stuck with me from this book. Lisa talks about the difference between being a Soldier or a Warrior in your journey through life.


“Warriors have learned how to trust the whispered call within, while Soldiers feel pressured to respond to the noise that surrounds them. Soldiers and warriors process pressure in different manners. Soldiers will adopt an endure-or-escape approach. They do things to relieve the pressure: eat,drink,run,raid or pillage, shop-anything to take the mind of the conflict they are going through. It is the very reason that soldiers under constant and cruel pressure retaliate with cruelty. What they are under works its way into them and gains expression.

Warriors respond by allowing the pressures around them to increase the pressure level within them until there is balance. They are always thinking of ways to counterattack or dismantle the enemy’s ploys. Warriors are seasoned by the battle of life, while soldiers fight for just a season in life.”

– Lisa Bevere “Girls With Swords


Whatever you are currently going through, allow your life to be seasoned through the process and embrace the pressure and the balance it is brining.

Have a wonderful weekend!




 This past month has been filled with many family adventures. Troy has been doing a bit more traveling than usual, so we decided to pack up the kids and do a few together. In the past month we have spent 1 week in Vancouver and one week on Vancouver Island (Victoria.) Each trip has been a huge learning experience for me and has also instilled more confidence in me as a traveling mother. Some of my greatest learnings from these trips have been…

1) The gym does not happen

These trips are not vacations for Troy, and he has a very busy schedule, so as soon as Daddy was off work, we all would find an adventure for the day (McCarthy loved to hear those words.) By the time it’s all said and done its 8:00 pm and I’m totally pooped from cruising the streets with my men. I decided that this past week in Victoria I was not going to beat myself up over all the “leg days and “arm days” I was missing and I would just work with what I was given. So every morning I would wake up, drink a glass of greens and do 20 minutes of HITT cardio and ab workout before my little guys woke up. Some mornings were harder than others, but I knew if I gave my body a little jump start I would be benefiting the rest of the day.


45 seconds jump squats

plank 30 seconds

45 seconds burpies

30 seconds v-sit

45 seconds high knees

30 seconds reverse crunch

you get the idea… 


2) Prepare food items

Also a huge learning from our first trip to Vancouver (where I was trying to find healthy items at every stop.)

This time around I grocery shopped for all our staples; eggs, vegetables, oat flour, quinoa, brown rice, ect and prepared granola bars for quick grabs when an oven wasn’t available. In doing this, our whole family operated so much better and as we were set up for success! Troy goes to work with a full stomach, I’m happy because I’m staying on track with my healthy eating and the kiddos are pumped they don’t have to wait for everyone to get ready to eat. Honestly, prepping your food prior to traveling is of HUGE benefit! Your going to come home feeling great and not feeling like you left all your hard work in Vancouver at the pizza joint.

 3) Enjoy food with your family

While we are on the topic of pizza! One of my favourite nights of the trip was hitting up Famosa’s Pizza. My good friend Kate recommend this place because they are very kid friendly. Not only where they super great with the kids they made me one of the most amazing pizzas I have had in my life!  First thought upon arriving at Famosa’s …I hope they have a good salad selection! And then as I sat there I thought to myself, “Rach you never eat pizza and some moments you just need to experience and enjoy food with your family or friends.” Do I recommend going overboard and completely throwing your diet out the window for your holidays?! No not at all! But I do recommend that you enjoy life and realize that the more stress you put on yourself the harder your road to a healthy lifestyle is going to be.  With all that being said, I came back from this trip feeling like I hadn’t lost any ground in terms of my weight loss goals and when I stepped on the scale yesterday I was down 2 pounds and several inches! The reality is my body probably needed a break from the gym and by excepting my limitations and not stressing out over them, I propelled forward not backwards .

Enjoy life, wine, and the moments with friends and family that make you smile!

Happy Monday!














The road to Tri-Fitness….comes to an end



 It has taken me weeks to write this post, not because I didn’t want to share my journey with my readers or explain to you how hard learning to let go has been for me…I actually just could not find the words to express truly how I felt. So I will do my best…

This year has been filled with change and learnings for me. When I decided to train for Tri-Fitness 2013, I was so motivated to take on this huge goal despite the fact that I had given birth 8 weeks prior to our first training session. Despite having a newborn, I was genuinely excited to jump out of bed at 5am for training because I had a goal! Over the course of 12 weeks I trained intensely, learned to diet down while breast feeding and sacrificed a lot of headspace thinking about competing. To make a long story short..I woke up one Sunday morning 10 weeks away from the competition, knowing in my heart that I was done. There were many factors that played into this decision but the ones that really weighed heavy on my heart were my family,health and friendships. 

I had started to feel so depleted from training and the diet that I was no longer able to be present for what others were going through.  One of the things I love is bringing encouragement and inspiration into people’s lives. The meal plan I had chosen to follow was not the right one for me due to everything that was happening with my body. Breast feeding,hormones,Hypo-Thyroid, late night mother shifts ect.  I started to pull away from friendships only due to the fact that I didn’t have the energy for them. When you stop doing the things you love, your passion and daily enjoyment for life starts to fizzle. I was fizzling.

 Anyone who has trained for competition or a fitness goal knows there is a lot of sacrifice in all areas of your life. And anyone who knows me knows I love having a full plate with tons going on. I love to train hard and I do make sacrifices to meet my fitness goals…It’s what I love.  But all things need to be done in moderation and with a healthy attitude. Due to my crazy schedule of being a new mom, running after a two year old and getting to the gym every day to hit the weights, I started to realize there was little room for balance. Now all you moms out there who have trained for a competition 12 weeks post baby, my hat is off to you.  Here goes honesty…It was not the right time or the right decision for my family. I was holding unto two huge goals very tightly. Being the best mom/wife I could be for my family or training for my first competition. I realized I need to loosen the grip and let one goal rest until I was ready to pick it back up. Making this decision was one of the hardest things I have ever done. I faced my ego, my fears of what others would think and something I hate most of all, letting goals go.

What have I learned? There are so many learnings out of this experience, some of them very personal and others you will see in my new training styles. I learned who I want to be as a motivator and coach. I decided to take a nutrition course and some practical personal training courses to improve my training and better serve my clients.  The reason I became a trainer and started a blog was to inspire people to greatness and motivate them to overcome the obstacles on the road to health. Pushing yourself to a unhealthy point just to say you completed something is damaging not only to your mental state but also your physical health. Make healthy decisions that have longevity and realize that goals do change and it’s ok.  Will I ever compete? I do believe competing can be done in a healthy manner and I believe you should never say never. I will continue to live a life full of passion and love for health and fitness! 

“Try not to become a man of success, but a man of value.”
– Albert Einstein

 Thank you to everyone for your support, encouragement and love!

and good luck to all the 2013 Tri Fitness competitors!

Vancouver and clean eating peanut butter candy bars



This past week our little family traveled to the wonderful city of Vancouver for a little get away (Daddy was working out of town and we tagged along.) This weekend was filled with more learnings then I can list tonight because I’m completely exhausted from the laughter and the challenges I faced while traveling with these two handsome little men this weekend. Once I get my life organized again tomorrow (tonight the only thing on my list is a hot bath) I will share with you some of the highlights of this past weekend. Until then, lets talk food! One of the things I hate is when I get home from an amazing weekend of adventures is feeling like junk because I have done nothing but eat out and am so off track with my normal diet.  This trip I decided to make all of our own snacks and we got a hotel room with a kitchen so I could make us most of our meals. I loved it! I came back this week feeling great and knowing I had not lost any of my hard work to the travelers food diet.  My friend Natalie recently gave me the most amazing peanut butter bar recipe that I have to share with you guys! I made a huge batch of these before we left and they were one of my saviours over the weekend.  I’ve already made them a couple times and a couple different ways. I have listed both ways below.











1 cup natural peanut butter

1 cup of honey

1 cup of oats

1 cup chopped dried apricots

half cup walnuts

half cup almonds

Melt all items together, place on wax paper and freeze

2nd Option

Remove the oats from the recipe 

only add 3/4 cup honey

melt dark chocolate over top 


and you have the most amazing candy bars!