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Month: April 2015

Sprinter Weight Loss: Workout Video

Level: Beginner to Advanced

Equipment Needed: Treadmill and a Box

  • 800 meter race pace
  • 20 push ups
  • 400 meter run
  • 20 one legged squats each leg
  • 1600 meter marathon pace run
  • 20 power step ups
  • 8 x 100 meter dash
  • 20 forward and back squat jumps
  • 4 x 200 dash
  • 20 decline push ups
  • 3200 meter run
  • 20 in and outs
  • 400 meter run


Carb Cycling



Fitness professionals have been promoting the benefits of carb cycling for many years now, and I personally believe that this method can be highly successful for many people. What we put into our bodies is as important, if not more important than what we physically do with our bodies (working out). With many different schools of thought existing in the fitness community, it’s important to sift through and eliminate “fad” diets and focus your energy and eating on systems that are actually proven to work while promoting a healthy, balanced lifestyle.

What Is Carb Cycling? Read more here.

Burpie Press: Exercise Tips

Goal of Exercise:

Adding the burpee into your workouts is going to challenge that cardio and have you sweating! But this week we show you how to take this exercise a step further by adding resistance. If jumping into this exercise seems a but scary, try walking your burpee up to a standing position instead of jumping and take breaks from the weights when needed.

Primary Muscles Worked

  • Quadriceps
  • Shoulders
  • Abs
  • Hip Flexors

Secondary Muscles Worked

  • Triceps
  • Glutes
  • Chest
  • Forearms
  • Calves
  • Lower Back
  • Hamstrings



Healthy Chocolate Milkshake : Tasha’s Kitchen


Sugar free, Dairy free, Vegan, raw.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

This is one of my go to smoothies. I’ll enjoy it anytime of the day really. Chocolate is suitable for anytime of the day don’t you think? So whip this up for breakfast, post workout snack, or as a desert if you’re craving something sweet!



  • 1 small banana or 1/2 large banana
  • 1 cup almond milk (or your favourite non dairy milk)
  • 1 scoop your favourite protein powder ( I use Genuine Health vegan vanilla)
  • roughly 5 ice cubes
  • 1 TB raw cacao powder
  • 1 TB raw almond butter (or natural peanut butter if you’re a peanut butter fan, I switch between the two)
  • 1 packet stevia (may not need, depending on how sweet tasting your protein powder is)
  • dash or cinnamon



Blend it up in a high speed blender like a vitamix. Thats it!


Burpies: Exercise Tips

Goal of Exercise:

If you’re looking to mix up your cardio and get a full body workout, the burpee needs to be added to the top of your exercise list. The burpee demands energy and strength from the full body making it a favorite exercise. It’s functional, challenging and will have your body burning fat.

Primary Muscles Worked

  • Quadriceps

Secondary Muscles Worked

  • Calves
  • Chest
  • Hamstring
  • Shoulders
  • Triceps
  • Core



Crunchy Granola: Tasha’s Kitchen


 Glutenfree, vegan, refined sugar free.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

Granola is one of my all time favourites for breakfast, snack, pre, or post workout. It is so versatile! It’s very hard for me to find a pre-made store bought granola that I actually feel good about eating. There seems to always be at least 5 ingredients that make me cringe. This is an easy recipe to throw together! It’s faster and cheeper than running to the cereal isle in the grocery store. It’s gluten free and very nutrient dense with quinoa, buckwheat, nuts, seeds, coconut and the list goes on. You will feel great after eating this delicious crunchy granola.



  • 1 cup oats
  • 1 cup raw buckwheat groats
  • 1/2 cup uncooked quinoa
  • 3TB chia seeds
  • 3/4 cup raw almonds
  • 1/2 cup your choice of seeds or nuts (pumpkin seeds, cashews, sunflower seeds etc…)
  • 1/2 cup unsweetened shredded coconut
  •  3 tsp cinnamon
  • 1/3 cup raisins, or other favourite dried fruit ( I used raisins and pineapple)
  • 1/2 cup raw honey (or favourite liquid sweetener)
  • 3/4 cup unsweetened applesauce
  • 1/2 cup melted coconut oil
  • 2 cups puffed millett


Place all the dry ingredients in a bowl and mix.   Melt the coconut oil over low heat, then add applesauce, honey, stir well. Pour the wet into the dry and mix well until it’s all the same wetness.

Place in oven on cookie sheet lined with parchment paper for 1.5 hrs at 200 degrees.

Or place in dehydrator overnight at 115 degrees overnight.


Resistance Band Workouts


Resistance bands workouts were designed to eliminate any excuses you might have as to why you can’t get a workout in today. Over the past number of years, training with resistance bands has increased in popularity at the gym, in fitness classes, as well as at home. If you’ve never tried doing a bands workout, you probably are wondering how a large rubber band can accomplish the same workout you are used to getting with your free weights and machines at the gym. If that is the comparison you are looking to draw, then yes, you are probably right. But have you ever tried putting a squatting rack into your purse? Not all of us can get out to the gym every day, and with the busy lives many of us lead, having purse-sized workout equipment is a tremendous help. Whether you’re at home, in a hotel room, or even at the office, resistance bands are a simple way to accomplish your fitness goals. Read more here.

Full Body Free Weight Sculpt: Workout Video

Level: Beginner to Advanced

Equipment Needed: A couple free weights

Beginner – light weights 12-15 repetitions of each exercise

Intermediate to Advanced: heavier weights 10-12 repetitions each exercise

Repeat full workout 3 times

  • Chest press
  • Weighted lunge
  • One arm bent over row
  • Kettlebell swing
  • Bicep curl
  • Deadlift
  • Reverse crunch
  • Windshield wiper
  • Side to side hops


Delicious Chocolate Power Balls



Having energy to get through your day and not give into the chocolate bars at work can feel like a daily battle.  Plan for success with these delicious chocolate power balls! Enjoy~~*


  • Makes 2 servings-About 6 balls
  • 3 tbsp raw almond butter
  • 1 tbsp chia seeds
  • 1 tbsp raw cacao powder
  • 1 tbsp raw honey
  • 1/4 cup dark chocolate chips
  • Mix well and roll into balls. Take your balls and roll them in coconut flakes or chia seeds. Freeze and enjoy!