Fit Ball Plank with Side Tap

Planks are a fantastic training tool to increase strength and really target your core. There are so many variations of a plank (have you read my post about Stationary Saw Planks?), but it is essential that you feel confident in your ability with a Basic Front Plank before moving on to more difficult modifications. Read More →

Mocha Protein Shake

I have a weakness for Starbucks Frappuccinos. Yes, it’s true. There is nothing healthy about it, and I needed to find a more productive way to consume my calories. This Mocha Protein Shake not only satisfied my craving, but it’s a great post workout drink when you need protein on the go. Strength training breaks down muscle and the consumption of protein post-workout,  assists in rebuilding this muscle even stronger. Cardio enthusiasts should be aware that protein also helps your body adapt to endurance sports as well! Read More →

Staggered Squat with Side Leg Lift

It ‘s not uncommon for us to see strength training exercises that focus on front-to-back movement (squats, lunges, etc.). Functional strength, however, also requires our bodies to move from side-to-side. Muscles that enable this side-to-side movement are often neglected but certainly no less important. Read More →

Snack Smart (with Chocolate Avocado Pudding)

Halloween is fast approaching and everywhere we look there are frightening sights. I’m not talking about witches, ghosts and goblins. I’m talking about those evil treats wrapped in pretty gold and silver paper, peddled as “mini” versions of their originators. The compact size creates the illusion that unwrapping 20 of those little monsters couldn’t possibly cause any harm. I’ve moved past the temptation of buying them for myself, but alas, my efforts are foiled when my five year old daughter brings a pillowcase full of them into the house. Well played, marketing geniuses. Well. Played. Read More →

Back in the Game

According to the International Sports Sciences Association, an estimated 20+ million people suffer from lower back pain. This need not be the case. Naturally, if you are someone who suffers with back pain, it’s important that you first visit with your physician to rule out any complications before beginning a new fitness program. Once you have been cleared for physical activity, it is also important that you start….at the beginning. Don’t try to do too much, too soon. Begin with exercises that incorporate body weight, and slowly increase resistance as your body responds. Read More →

Crock Pot Honey and Spice Chicken

Looking for something quick and easy to whip up for dinner? look no further! The seasoning/sauce on this chicken has a wonderful flavour (TIP: This recipe also works well if you substitute ribs for the chicken…so it’s almost two dinners in one!). Read More →

Pork and Winter Squash Frittata

I tried this recipe last night and it seems to be a keeper. My five-year old daughter ate everything on her plate, and my husband went back for seconds. It’s nice when you can find new, healthy recipes to add to the rotation.

I did substitute ground turkey for the ground pork, but only because that’s what I had available. The next time I make this, I might also add in chopped onion, some spinach, and mushrooms. If you want more veggies, don’t be shy about dicing up some green and red peppers too! The options are endless! Read More →

Body Weight Leg Burn

It’s true that added resistance can offer a level of intensity that might not otherwise be achieved. It’s also true that I love to workout at the gym. It doesn’t take a rocket scientist to figure out the more you have at your disposal, the more opportunity for variety in your training. That said, even with free weights, cable machines, smith machine, and cardio equipment (etc.) at my disposal, I always find a way to work in various bodyweight exercises. Read More →

Simply Salmon

Well crafted meals involving finely diced vegetables and a plethora of specifically selected spices (yes, I actually just used the word plethora in a sentence) is wonderful in an ideal world, but sometimes we need something fast and easy. You shouldn’t have to sacrifice taste or health to achieve this. This salmon dish is a favourite go-to on days when I just don’t have the energy to do more. The best part is, you don’t need a culinary education to pull this off! Read More →

Spicing Up a Classic

I know there are a lot of people who would prefer a root canal over adding push-ups to their training routine, but there’s no denying that this classic move isn’t just a fad. The push-up is here to stay, so embrace it! Personally, I have a love-hate relationship with push-ups. I hate them in the moment, but I love how one, simple move can do so many things. In fact, if I’ve completed a few training sessions without some form of push-up, I actually (GASP) miss them. Read More →