Home » Daily Routine Blog » July 2014

Month: July 2014

Blend Up The Power

kids protein shakes

Smoothies are not only an essential part of my summer routine, they are also a staple in my little boy’s diet. With warm weather comes countless hours digging in the dirt, exploring the beach and playing every sport imaginable. Instead of stressing over what meals they were going to eat (or not eat), I decided to start blending up as much nutrition as possible for them. Here are a few of my favourite power-packed smoothie recipes. I have attached links on each superfood item involved so that you can check out the amazing quality of these products.




Breakfast in a glass:


1 cup goats milk

2 TBSP chia seeds

2 TBSP hemp seeds

1/4 cup gluten-free quick oats

1 cup blueberries

1 TBSP coconut oil

2 TBSP Acai berry powder



Blend till smooth and enjoy!

wheat grass



Green Monster:


1 cup water

2 cubes of frozen sweet wheat grass

1 cup of spinach

1 cup of kale

1 banana

2 TBSP raw cacao powder

1 Scoop New Zealand whey protein

1 TBSP raw honey


Wake up!


1 cup almond milk

1 scoop genuine health whole body nutrition


2 cubes of sweet wheat grass

1 cup frozen acai berry

1/2 banana

1 scoop EON vanilla protein

The Good Life

weights for woman


This month I teamed up with The Good Life Magazine  to bring you some useful tips and information for your weight training program. Thank you to the team at Good Life Magazine, for the knowledge you bring to our community and the support you offer to your ambassadors of health. Click here to view the July/August 2014 issue.

Leg Day Fuel

Breakfast Cookie

There is a myth out there that in order to lose weight you need to eat a strict diet of vegetables and chicken while sacrificing everything even remotely delicious. That sounds completely miserable to me! Life and fitness is about enjoying things in moderation with proper timing. Take carbs for example. If you are trying to lose weight, the last thing you need to do is starve your body of carbohydrates. This leads to a condition called “carb resistance” which simply put, means your body has been so deprived that it latches on to every carb you eat afterwards and holds on to it. In order to stop this from happening it’s best to properly place carbs throughout your day, For example, these delicious breakfast cookies are the perfect post-workout meal because they are loaded with protein, carbs and fats. This combo is going to refuel my body after all the heavy lifting and replenish my energy. When planning your carbs, doing something as simple as moving your favourite snack to after your workout can make a big difference in your bodies recovery time and help you lose weight. So before you write-off every delicious carb, remember that failing to plan is planning to fail! Make smart choices and ENJOY YOUR FOOD!


1 cup quick oats

1/2 cup egg whites

1 banana

2 Tbsp sun flower seeds

2 Tbsp pumpkin seeds

1/3 cup chopped dates

2 Tbsp hemp seeds

2 Tbsp chia seeds

1 Tsp baking powder

Pinch of sea salt

1 Tsp vanilla bean powder


Mix all ingredients in medium bowl. Use a large tbsp to scoop mixture unto cookie sheet covered in parchment paper. Bake at 350 degrees for 10 minutes (or until slightly brown on top) and enjoy!


The Perfect BBQ Side Dish


yam salad



Gail Doell (my mother in-law) is not only known for her amazing lasagna and soft chewy cookies, she is also the queen of creative side dishes! Tonight’s yam salad was bursting with flavour and the perfect add-on to our summer BBQ.



bbq dinner



Ingredients :

4 cups cubed cooked yams

1 diced yellow pepper

1/4 purple onion


1/4 cup olive oil

1/2 of a lime juiced

Stevia to taste

Dash of cayenne pepper

1/2 chilli powder


Whisk together all dressing ingredients. Pour over yams and mix throughly. Add sea salt, stevia and chilli powder to taste.


corn on cob

Coffee Chillers


I recently came across an amazing post by Marie Claire on how to dress up your coffee for the summer. After a few minutes of drooling, I decided to re-work these drinks with a healthier approach. If you’re not a caffeine girl, no worries! Brew up some organic decaf and enjoy!

Cheers to a delicious summer~~*

Thai Iced Latte

1/2 cup of strong coffee

2 cardamom pods (seeds only) ground to fine powder (or 1/4 tsp of cardamom powder)

1 Tbsp of raw honey

2 Tbsp coconut cream

1 cup crushed ice

1 cup of non-dairy milk

Place all ingredients in a tall glass and stir until well combined. Slowly add crushed ice and enjoy!


Kelowna Summer


Beach Day Pick Me Up

1/2 cup non-dairy milk

1 cup coffee

2 Tbsp coconut milk creamer

2 Tbsp raw cacao powder

1 Scoop chocolate protein powder

Lots of Ice

Place all ingredients in blender. Blend until smooth and top with shredded coconut. Enjoy~~*


Sweet Cinnamon Iced Coffee

1 1/4 cups water

1/4 cup dark coffee

2-3 inch cinnamon sticks

2-3 tbsp coconut milk creamer

Heat water on stove until boiling.

Remove from heat and allow it to cool for one minute.

Place ground coffee and cinnamon sticks in your french press (making sure sticks are flat)

Pour hot water over grounds and stir mixture briefly. Place the lid on french press and allow to steep for 4 minutes.

Once the brewing is complete, slowly pour into your favourite coffee mug. Add your coconut creamer (add ice if you would like it chilled) and stir until creamer is fully mixed. Enjoy~~*


Blended Coffee Dessert

1/4 cup chilled coffee

1/4 cup ice cubes

1/4 cup non-dairy milk

1 cup coconut milk ice cream

2 Tbsp raw cacao powder

1 Tbsp raw honey (or xylitol)

Whipped coconut milk for topping

Place all ingredients in blender and blend until smooth. Serve in a large glass with coconut milk garnish.

Chill out and enjoy your summer!

Baby Beach Day






Nike Top

Some people choose to inspire for numbers—because they want as many people as possible to pay attention to them—and others choose to inspire for purpose—because they believe deeply that what they are doing can help others. It would be easy for me to generate a following by posing provocatively or wearing clothes that reveal more than necessary, but that’s not who I am or how I think. I think it’s time to change the game. It’s time to reclaim the voice of the female athlete. Sex does not equal athleticism.


Ladies, it’s time to put your clothes back on and show beauty through the strength and energy that athleticism demands.


Game changer workout:


10 minutes dynamic warm up


12 One-leg hops on each leg


12-15 Shoulder presses


8 Heavy front squats


Repeat 4 times


50 Weighted walking lunges


30 Rope slams


30 Second side planks


Repeat 4 times


15 Weighted squat jumps


Sprint at top speed for 45 seconds


12-15 Bicep curls


Repeat 4 times