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Month: July 2015

Sponge Cake with Banana ‘Nice Cream”: Tasha’s Kitchen

angel-food-cake-2 Gluten free, refined sugar free, dairy free.

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

So I originally wanted set out to make an angel food cake. And this cake tastes very close to that, except it’a just a little less fluffy, and it’s very light brown in color instead of white. It is really really close though to the real thing. So I called it a sponge cake instead. You will not be disappointed with this light and airy sponge cake. It kind of feels like you’re almost eating nothing because of it a lightness.  You’ll love it on it’s own, or served with ‘nice cream’ or coconut whipped topping and fruit. It makes for a great light summer desert!



  • 10 egg whites room temperature
  • 3/4 cup coconut sugar
  • 1/2 up xylitol
  • 1/4 cup each potato starch, tapioca flour, and brown or white rice flour
  • 1.5 tsp cream of tartar
  • 1/2 tsp salt
  • 1 tsp vanilla

Ingredients for ice cream:

  • 2 frozen bananas
  • sweetener of choice to taste
  • coconut milk (just enough so it will blend)


In a medium bowl place the potato starch, tapioca flour, rice flour, coconut sugar, salt. Mix well

In a stand up mixer, whisk the egg whites and cream of tartar until soft peaks form, then add xylitol gradually while mixing.

Gently fold in the flour mixture into the egg white mixture 1/4 cup at a time.

Place in cake pan and gently run  knife through it to take out any bubbles.

While the cake is cooling you can whip up your ic cream. Just blend it up in a high speed blender or food processor until its like soft serve consistency. Place in freezer.

Bake for 40-45 min 350 degrees.

Let cool completely upside down until taking out of pan.

Serve with ice cream and berries of choice. You could also serve with coconut whipped cream instead of ice-cream. Just whip up the coconut cream until it’s light and fluffy.




Body JACKS: Exercise Tips

Goal of Exercise:

Body weight movements are one of the most efficient ways to train the body. They require no equipment and can be done basically anywhere. The body jack is one of my favorite ways to get my cardio in and switch things up. If the jumping movement is too much for your body, you can simply walk the legs and arms in and out.

Primary Muscles Worked

  • Chest

  • Triceps

  • Abductors

  • Shoulders

Secondary Muscles Worked

  • Glutes

  • Back

  • Abs

Peach Pie Smoothie: Tasha’s Kitchen


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

Is there a better time of year than peach season?! In my opinion nope, it’s the best. This is just one of the ways I enjoy peaches, and I hope you enjoy this too!



  • 3/4 cup liquid ( sometimes I use coconut water, sometimes I use almond milk, sometimes both!)
  • 2 small peaches, or 1 large peach
  • 1/4 of an avacado
  • 1 banana banana
  • 1tsp chia seeds
  • 3-4 ice cubes
  • pinch of stevia, or your favourite sweetener of choice to taste.
  • Optional- 1 scoop of vanilla protein powder of choice (I use genuine health vegan vanilla)


Blend it up! And Sip it up!



Summer Time Workout

Kelowna Summer

The weekend is approaching, the beach is calling your name, and so is your group of girlfriends who have been waiting for a good catch-up over martinis. Fitting a workout in while keeping your summer social life alive can seem pretty much impossible at times. Instead of writing it off completely, here is a quick full body workout that will have you sweating before you slip on your swimsuit or prior to strapping on some heels!


Full body summer shred.

Start with a 5-10 minute warm up.

If you’re doing this workout inside, grab a chair. If this workout is outdoors, find a park bench or something to step up on.

Set your timer for 15-20 minutes and giver! (Weights are optional.)

Step ups-20 each leg

Place your foot in the middle of the chair and bring the body to a full standing position. Lower with control and repeat.

Chair dips-15-20

Place your hands on the chair with fingers facing your bum. Bring your bum back close to the chair so that shoulders are over top of wrists. Legs can be bent or straight for a more challenging option. Slowly lower with elbow going back as you lower. Squeeze your triceps and bring the body back to starting position.

Split lunge-20 each leg

Place the toes of one foot on the chair, bring the opposite leg forward in a lunge position. As you lower into a lunge make sure your knee does not go over the tip of the toe. If it does, hop your front leg out further to get the leg in proper alignment. Keep your chest proud and shoulders lowered. Once you have proper body placement, lower knee right above floor. As you rise to the beginning of the exercise squeeze your bum hard to engage those butt muscles!

Chair mountain climbers-15 each side

Place your body in a push up position with your hands directly under your shoulders. Keep your core tight and slowly place your feet in the chair. Make sure the body is straight, hips in alignment with shoulders and bum tight. Slowly bring right knee to right elbow. Bring right foot back to chair and repeat on opposite side.

Chair jump squat-30

Lower your bum to the chair. As soon as you feel your bum touch the seat burst up into a full jump squat. Lower and repeat.

Chair dips-15-20 

Place your hands on the chair with fingers facing your bum. Bring your bum back close to the chair so that shoulders are over top of wrists. Legs can be bent or straight for a more challenging option. Slowly lower with elbow going back as you lower. Squeeze your triceps and bring the body back to starting position.





Chest Press: Exercise Tips

Goal of Exercise:

The chest press is one of the most beneficial movements for increasing the strength of our heavy pushing muscles. Chest press also adds balanced definition to the body and strength to the arms. The chest press is very useful for preparing for certain arm movements such as wrapping the arms around an object to lift it off the ground.

Primary Muscles Worked

  • Pectoralis Major 

  • Shoulders

  • Scapula

  • Triceps

Secondary Muscles Worked

  • Back

  • Abdominals 


7 Day Slim Down


The weekend approaches, and for many the panic of having to slip into your swimsuit or get dressed for that special event sets in. All week you’ve promised yourself that today would be the day you would give up sugar, stop drinking those lattes, or end those carb fests before bed. You get to Thursday and decide in a panic you probably should give up carbs altogether and live on coffee in order to slim down fast! Wrong! Skipping meals and not giving the body the proper nutrition it needs will set you back far more. So instead of depriving the body of food, let’s focus on creating new habits that will help you reach those goals.

How to make a change:

  • Keep it simple. Often when we are staring a new fitness goal, we try to take on too much too soon. Focus on small changes that will give you lasting results. Here are a few ways to change your daily routines that will affect your week positively
  • Write your goals down. Keep a simple reminder somewhere that you’re going to look every day. Reminding yourself daily of where you’re going, why you are going there, and what you want to get out of your journey will keep you focused and motivated.
  • Meal Plan. Even if you start with something as simple as planning your snacks or making your lunch instead of buying it, these little changes will create positive effects on your food consumption every week. Plus, this teaches the body to crave nutritious food instead of packaged items.
  • Start your day right. Getting in enough water every day can be a challenge, so telling a client who drinks 1 glass of water to drink 8 can seem overwhelming or plain annoying. So let’s start small! Aim to start every day with a big glass of water—get your digestive system moving in the positive before you throw coffee or breakfast into that stomach. Then aim for a big glass 20 minutes before every meal. Keeping a water bottle with you at all times is also a great way to keep sipping and avoid snacking when you want to reach for something.
  • Squeeze in your workouts. One of the best ways to help you stay motivated when it comes to making more positive food choices is getting the body moving. Sweating releases positive, happy endorphins, which help us to feel more positive about ourselves and our days. When our minds our clearer and our moods more positive, we tend to make healthier choices when it comes to our menu choices. Like with our food choices, the key is starting off small. Can you squeeze in 10 minutes of cardio, walk to work, or hit up the stairs on your lunch break? Like your food changes, small changes make lasting and positive results.


What do you eat?

Having simple options when planning your food can be huge factor in your success. Here are some great options when planning out your week.


Protein Smoothie. Mix non-dairy milk, 1/3 cup gluten-free quick oats, a protein powder (I prefer plant based protein), and ½ cup of fruit, and throw in some greens of choice.


  • Bowl of oatmeal: Add 1 Tbsp almond butter, some fresh berries, and some non-dairy milk.
  • Fresh coconut bread topped with almond butter
  • Dailyroutinefitness breakfast cereal

Snack options:


Lunch or dinner options:



Can I Get a Washboard with that? (Abs): Workout Video



The workouts:


If the workout is laid out there, is no excuse to skip out, right? These workouts are simple, quick, and a great place to start in getting your fitness back on track.

Always start with a brief warm-up to get the body moving and warm before jumping into exercises.


  • 15 minutes of cardio. Pick 5 moves and repeat them 3 times, 1 minute each.
  • Fast football feet
  • Jumping jacks
  • High knees
  • Squat or squat jump (depending on your fitness level)
  • Skaters


  • Bodyweight workout –
  • Set your timer for 30 seconds each exercise, getting as many rounds in for 15 minutes.
  • Body weight push up
  • Body weight squat
  • Plank
  • Walking lunges


  • Lunch hour walk or jog


Repeat Tuesday


  • Abs- Do each movement for 30 seconds to 1 minute. Repeat for 10 minutes.
  • Plank
  • Bicycles
  • Boat pose (modified if needed)
  • Reverse crunch

Quinoia pancakes: Tasha’s Kitchen


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

These pancakes are truly satisfying and truly healthy! They are full good protein and carbohydrates. They also freeze well if you want to keep them longer and pop them in the toaster when you’re ready to eat them.  I love eating these plain, or you could drizzle a small amount of honey on top if you need some extra sweetness. It’s always good to have extra healthy snacks on hand right? We are busy!


  • 1 cup cooked quinoia
  • 1 cup large flake oats
  • 2 TB coconut sugar or your favourite swetener
  • 3 egg whites
  • 1 tsp baking powder
  • 1/3 cup almond milk (or non dairy milk of choice)



Put all ingredients in blender, and blend it up. Fold in berries of choice and cook in a pan until fully cooked, flipping once.