Monday, 27 April 2015

FREE Bootcamp - Edmonton

To kick off our Spring session starting May 12, we are hosting a FREE Bootcamp next week! Come out to enjoy a workout in the park!

All women welcome - any age and fitness level, pregnant, and postpartum (cleared from physician).

Email to register

Sunday, 26 April 2015

Peanut Butter Coconut Oat Energy Bites

I love having ready to eat snacks in the freezer for rushed mornings and to stash in my purse (or diaper bag!) for later in the day! These tasty little bites combine my favourite ingredients of peanut butter, honey, and coconut, with oats to make a sweet and satisfying snack! Best of all, they are quick and easy to make.

Peanut Butter Coconut Oat Energy Bites

2 cups oats (I like to combine steel cut with quick rolled oats)
1 & 1/2 half cups unsweetened coconut flakes
1 cup natural peanut butter (smooth or chunky)
1 cup ground flaxseed
2/3 cup honey
2 teaspoons vanilla

Mix all ingredients in a large mixing bowl with your hands. Place in the fridge for 30 minutes. Remove from refrigerator and form into one-inch balls. Store in fridge for up to one week or freezer for two weeks.

If you find your "dough" too crumbly, melt a little extra honey and pour over, then mix again. 


Thursday, 23 April 2015

Spring Schedule Update!!

Due to increased demand for Prenatal Fit classes, we have opened up a second session!!

Prenatal Fit will now be offered 
Tuesdays 7 - 8pm (May 12 - June 16) at Whole Family Health

Please email to register!

Monday, 20 April 2015

Resistance Band Workout

Resistance bands are a great exercise tool as they are portable, functional, and relatively inexpensive. This is why the clients registered in my six week programs receive one with their registration fee! I want to provide ladies with tools to keep active in their daily life. So, this workout is one that can be done with your resistance band - anywhere, anytime!


Tipsy with Band x 30 reps
Fold resistance band in half and grasp one end in each hand - reach hands over head elongating through the spine and gently bend at the waist side-to-side. Core is engaged. 


Squat with Biceps Curl x 15 reps
Step both feet on band while holding onto handles. Arms are relaxed. Bend knees to lower into squat position. Simultaneously bend elbows to curl handles towards shoulders. Return to starting position. Keep core engaged throughout movement. 

Shoulder Press One-Arm x 15 reps/side
Stand on one handle and hold other in one hand at shoulder with elbow pointed down and palm facing out. Press through palm to raise hand up and above head while straightening elbow. Other arm can be placed on hip or down by your side. With control, bend elbow to return hand to starting position. Hips remain stable. After all reps are complete, switch sides. 

Side-Step Squat x 1 minute
Step on band with both feet and one handle in each hand. Cross handles to form an "x" in front of your body. Maintaining the resistance in your band, take five small steps to the right, then five small steps back to the left. Continue to step back and forth with a small bend in your knees. 

Triceps Extensions - Balancing! x 20 reps
From a standing position, hold one handle of band in both hands above your head and stand on the other end with one foot. Lift other foot off the floor to balance. Elbows should be facing forward. Bend through elbows to lower band behind your head. Press through your hands to lift the handles back over your head. Keep core engaged through the entire movement to not arch through your back. Repeat. (switch balancing foot at 10 reps)  

Bent Over Rows x 20 reps 
From a standing position, with feet hip distance apart hold one handle in each hand with both feet on band. Bend slightly at waist, but maintain engaged core and flat back. Row handles towards chest by squeezing shoulder blades together and drawing elbows in and up to pass your sides. Slowly release. Repeat.    

Deadlifts with Upright Rows x 20 reps
From a standing position, with feet hip distance apart hold one handle in each hand with both feet on band. With core and legs engaged, hinge at hips to lower towards floor while keeping a slight bend in the knees. Bend until your hands are near your lower leg. With core engaged and spine straight (looking slightly forward helps) lift your upper body back to standing position. As you stand up, bend elbows to lift hands towards your chin. Palms facing in and elbows pointed out. Squeeze shoulder blades together to row handles up. Slowly lower palms to starting position. Repeat.     

Standing Side Crunches x 30 reps
Stand on band with both feet and grasp below handles (on covered tubing) with both hands. From hips, lean to the left by reaching left hand down towards left foot. Right resistance should increase. By engaging right side core, return to standing straight. Repeat other side. That is one rep. 

Keep a tight core throughout the entire workout by drawing belly button up and in. Maintain proper posture by standing tall and hugging shoulder blades together. 

Repeat x 2-3 sets!


Wednesday, 15 April 2015

Step Outside Your Comfort Zone

Change is uncomfortable. 

You have probably heard this many times. Stepping outside our comfort zone is uncomfortable; that is why it's called a comfort zone. In order to make changes, big or small, often we must push the limits and do something completely new. By pushing our own limits and challenging ourselves we can grow, evolve, and become better versions of ourselves. By taking a chance, we risk that the end result isnt what we hoped for, however, sometimes it is even better than we could have dreamed. No matter the outcome, we learn something.

In the last 12 months, I have experienced some of the most amazing discomforts. April 17, 2014 changed our lives forever when our baby girl was born. That day and those that followed, I experienced labour pains, healing from a casarean section, engorgement, and fatigue. Without these discomforts, I would not have experienced this kind of love. Instantly, I was completely and totally in love with this little miracle. In the last few months, I have taken a leap of faith by quitting my permanent full time position to be able to spend more time at home. It was a difficult and uncomfortable decision to officially start Fit Your Life fitness classes, even though it is something I have been dreaming about for years.

If you cant stop thinking about it, dont stop working for it.

The changes in our life throughout the last year have pushed me to take steps towards my goals. What are you waiting for to make those changes you have been thinking about? Do you want to create a healthier lifestyle, but do not know where to start? Do you want to follow your dream career, but scared of failing?

Taking a step towards a healthy lifestyle might start by going for a walk after supper tonight or signing up for a new fitness class. Think about why jumping towards your dream career might be scary and start mapping out steps to get you closer. When we approach life day-by-day, week-by-week, and step-by-step, the challenges and discomforts are much smaller.

If we continue to do what we have always done, we will continue to be who we have always been.

There are aspects of our lives that are not in our control. What we can control are the conscious decisions we make and how we react to the discomforts these decisions might bring. I am not recommending to run 20km tonight if you have never run before, and definitely do not quit your job if you are not prepared for the immediate repercussions of this. What I am saying is to start evaluating your life and the challenges you have faced to see how you handled the discomfort as well as where you landed. If we are consciously and mindfully making decisions, we should not regret the outcomes.

Do one thing today that scares you.



Wednesday, 1 April 2015

Weekday Slow Cooker Meal - Chickpea Masala

Week nights can be rushed. Getting home from work, making supper, and then whatever other plans, running around, and preparation needs to be done before bedtime! Slow cookers are a great way to cut down on meal preparation during the week. Coming home to a healthy meal will make your entire household happy!

Chickpea Masala

2 tbsp extra virgin olive oil
1 onion, chopped
2 cloves of garlic, minced
1 inch of ginger, peeled and minced
1 carrot, peeled and diced
2 red bell peppers, chopped
10 white mushrooms, sliced
1 large tomato, chopped
1 can chickpeas, drained and rinsed
2-3 tsp curry powder
1 tsp salt
1/2 can coconut milk (optional)
Tikka Masala - to taste

In a small skillet, cook onion, garlic, and ginger in olive oil until soft and fragrant. Place in slow cooker with the remaining ingredients, except coconut milk and tikka masala. Cook on low for 6-8 hours. Stir in coconut milk. Stir in tikka masala to taste. Flavour will depend on concentration of masala (paste or cooking sauce). Serve with rice, if desired. 

Chickpea Masala with basmati rice