Thursday, 17 September 2015

Full Body Tabata

I love tabata workouts! They get your heart pumping and you can get a great workout done in a short amount of time. This routine will take you 16 minutes! Go!!


Full Body Tabata
- Set your timer (I like Seconds Pro app) for 8 rounds of 20 seconds work: 10 seconds rest
- This will take you twice through each section.

- Once you complete two sets of each section, take a one minute break, then go on to the next!


Enjoy!!

Healthy and Delicious Weeknight Meal!

Quinoa Turkey Meatballs with Roasted Red Pepper Sauce on Spaghetti Squash "Noodles"
(adapted from ToneItUp.com Member's Recipes)



Ingredients 

½ cup quinoa
1 pound ground turkey
¼ cup diced shallot
¼ cup diced red onion
¼ cup red pepper
4 garlic cloves, minced
cup egg whites
3 tablespoons flax meal
½ teaspoon black pepper
½ teaspoon cayenne pepper
½ teaspoon paprika
½ teaspoon dried basil
½ teaspoon Mrs. Dash

Sauce: 1 red bell pepper, 2 tbsp crushed garlic, 2 tbsp lemon juice, 1 tbsp extra virgin olive oil, and crushed red chilli flakes  (to taste)

Roasted Red Pepper Sauce

Roast red pepper for 15 minutes. Place in a blender (we used our Magic Bullet) along with garlic, lemon juice, crushed red chilli flakes, and extra virgin olive oil. Blend until desired consistency.

Instructions:

Preheat the oven to 450° degrees. Bake spaghetti squash for an hour (puncture many holes in squash).
Line a baking sheet with parchment paper and spray with cooking spray
Place quinoa and 1 cup water into a saucepan and bring to a boil. Once boiling strongly, reduce to low heat, cover, and cook until all water is absorbed.
Transfer quinoa to a medium mixing bowl, and allow it to cool for 10 minutes.
While quinoa is cooling, add all remaining ingredients to the bowl. Using your hands or a spoon, mix until well combined.
Shape the meat mixture into balls that are a little smaller than a golf ball. I used a small ice cream scooper. You can also shape into traditional burger patties too!
Evenly space turkey balls on the baking sheet. Bake for about 12-15 minutes, until slightly browned and crispy on top. Place the sheet in the oven and cook the meatballs until they’re slightly browned and crispy on top.
Layer stringed squash and meatballs and spread sauce over.


Enjoy!

Thursday, 10 September 2015

Life is a journey ...enjoy the ride!

What an incredible and busy few weeks for Fit Your Life! 

The last four Wednesdays, I have thoroughly enjoyed leading nearly 50 ladies through Fit Bootcamp | Sweat for a Cause where we were raising funds and awareness for the Lois Hole Hospital for Women! Together, we had four heart pumping workouts and raised over $600! Amazing! How gorgeous are these women?!


I also took part in Fitset's Fit for Fall with Kingsway Mall last weekend! This was a free workout for new moms and dads to learn how to stay active, even while "wearing" their Little! There are still SIX free workouts being held through this Fit for Fall promotion. Check out the other dates here! Note: Fit Your Life's session was the only Mom & Me-style class, however, some other amazing studios in the city are being featured for this event!

                  ​ 
Our Fall Session just over two weeks away and I am getting SO excited! By signing up for a pre-registered session, we will meet briefly before or after the first class to discuss your goals, perform some measurements, and get to know each other a little more. Clients who have already pre-registered, I will touch base with you soon about setting up your time! 

We have two Mom & Me Fit classes running next session!

Monday at 9:30am, we have a Mom & Me Fit class being held at The Surf Studio (8708 51 Ave) and there are still a few spots open!

Wednesdays at 10am, we have a Mom & Me Fit at Whole Family Health, which is also FULL! However, one spot per week is open for drop-in!

Our Prenatal Fit on Monday evenings at Whole Family Health (6523 111 Street) is FULL! Again, there is always one drop-in spot left open, if you would like to try to the class out. 

For the full Fall Session schedule and to register, please click here!

Fit Your Life only officially started in March 2015 and so far, ten of our Prenatal Fit clients have delivered eleven healthy babies!! Yes! Even one set of twins! I am thrilled that I had the opportunity to work with these incredible women through their pregnancies and now are coming back with their Littles in tow!
Have you had the chance to read my article on maintaining your fitness throughout your pregnancy? Check it out here!

What would you like to see next on the blog?! 
Let me know!!
xoxox
Kellie