Tuesday, 1 November 2016

Banana Chocolate Protein Muffins

Banana Chocolate Protein Muffins
 *gluten-free snack or breakfast! Approximately 20g of protein per serving (2 muffins)*


-2 bananas (mashed)
-2 tbsp coconut oil
-2 scoops chocolate whey protein powder
-1 egg
-1/4 cup unsweetened almond milk
-1 cup oats
-1 tsp baking powder

*optional chocolate chips

Mix ingredients as listed. Spray tins with cooking oil (I used avocado spray). Fill muffin tins or mini loaf pans with batter. Yields 6-8 large muffins. Bake at 350 for 20-25 minutes. Let cool and enjoy!

Monday, 12 September 2016

Competition or Photoshoot?

Competition or Photoshoot?

Another Secret of a Fitness Model that I am willing to share...for the past 9 weeks I have been training hard in the gym and in the kitchen on my diet to prepare for a show that is now 3 weeks away. But last week I decided that another competition wasn't what I really wanted to do! After competing in 13 different fitness modelling competitions, did I really need to compete again? What would this accomplish? What did I need to prove to myself? How would this inspire others?

After answering these questions, I realised that I was prepping out of habit. This was not going to bring me more confidence, self assurance or motivation. I had already gotten that back from watching my body change over the past 3 months. I did not need to show other people or myself that I could do this. I've already done that 13 times!!! If you have been living the life of a competitor with cycling through off-season and on-season for a few years it becomes a habit. The excitement and journey isn't as influential when you have done it multiple times.

So after thinking about all of these factors I decided that I would continue my 12-week prep, but for a Photoshoot ! I am excited to try experience something new and different to build my own confidence. There are many reasons for getting professional photos done and I highly recommend it to anyone who is going through a fitness journey. I am looking forward to walking away with something tangible after prepping for this goal and not feeling like my journey is "over" afterwards. It is a step outside of my comfort zone and I encourage others to give it a try! If you are tired of comparing yourself to others and want a more personal experience to work towards, this might be a great option for you too! At the end of the day, I will continue to do what's best for me and inspire other women to as well.

Stay healthy, be happy & feel confident ladies ;)

Sunday, 24 July 2016

Chocolate Mug Cake

Chocolate Mug Cake

 This is a great snack for post-workout or the evening to satisfy your sweet tooth without sugar or heavy carbs!

Mix ingredients with small whisk or fork in a medium sized mug:

- 1 scoop Vanilla Magnum Quattro Protein
 (it's fantastic for baking!)
- 1/4 cup almond milk
- 1/4 cup egg whites
- 1/2 tbsp cocoa powder
- 1/2 tsp baking powder

Bake in microwave for 1 1/2 minutes, covered with paper towel or plastic cover.

Enjoy as is or transfer to a bowl (like I did) and top it off with low-fat cool whip or your favorite nut butter !

*You can buy Magnum Quattro (lactose-free & gluten-free) online:

Tuesday, 19 July 2016

Protein Iced Capp

Protein Iced Capp

Beat the summer cravings for sugary coffee beverages and make your own sugar-free & lactose-free blended drink at home!

-1 cup cooled coffee
-1/4 cup almond milk 
-1 cup ice
-1 scoop Diesel Vanilla Protein
-4-5 drops Flavorall chocolate stevia

Blend all ingredients & enjoy!!!

*Flavorall available online:

*Diesel Isolate available online:

Friday, 8 July 2016

Blueberry Matcha Smoothie

Blueberry Matcha Smoothie

No protein powder, no problem! This shake has 20grams of protein without any protein powder!

 Blend all ingredients listed below:

-1/2 cup egg whites
-1/2  cup unsweetened almond milk
-1/2 cup frozen blueberries
-1 Greek Yogurt (vanilla or blueberry)
-1/2 tsp Matcha powder

Monday, 6 June 2016

Secrets to Losing Stubborn Fat!

Losing fat can be a frustrating process. These are a few tips that I offer when people ask:



The more lean muscle you have, the higher your metabolism will be at rest. Strength training will increase your muscle mass and fat burning capacity. If you are strength training and are not seeing results, then you have to change-up your routine. Try circuit training and/or super sets to keep your heart rate higher during your workouts so that you can burn more calories. During lifting sessions, keep your rest periods short (1 minute max.) to keep your metabolism revved the entire time. You can also increase your rep range to increase muscle endurance which involves your fat metabolism pathway.


Hours on the treadmill is not the cardio I am talking about. To increase fat-burning, try HIIT cardio sessions. High Intensity interval training is when you train at a high intensity for short bouts (30 sec-1 min) and alternate with lower intensity exercise for longer periods (1-2 min). Repeat these cycles for 20-40 minutes and you will burn more calories and more fat than steady state cardio. Complete 3-5 cardio sessions per week.


To maintain your lean muscle mass, you need to increase your protein intake! Protein can also reduce hunger & cravings and help to maintain steady blood sugar levels. Consuming protein requires more energy than metabolising fats or protein so our bodies use energy when we eat protein. If you are active (which you should be if you want to lose fat) You can consume 0.8-1.5 grams of protein per 1 pound of body weight. Keep in mind you want to consume 25-30g per meal for optimal absorption and utilization.


Are you eating healthy fats? Eating "good" fats like omega 3's and 6's can help burn the "bad" fat that you want to lose. It can also help reduce your LDL cholesterol levels. Eating healthy fats such as fish (fish oils), avocados, nuts & seeds can help burn fat, maintain your blood sugar, balance hormones and decrease hunger. Omega 3 supplements have many other benefits for our health and recommended for most North Americans since our diets do not supply enough sources. CLA is an omega 6 fatty acid that can decrease belly fat if taken for 1-3 months.
CLA Supplement:http://www.healthyusupplements.com/allmax-cla-150-softgels.html
Omega 3:http://www.healthyusupplements.com/atp-lab-omega-3-liquid-250ml-raspberry.html


If you want faster results and are effectively doing #1-4, fat burners can give you that extra fat-burning advantage. Thermogenic formulas contain ingredients that may increase your metabolic rate while taking them and produce faster results. Common ingredients in these supplements may include; Green Tea Extract, Cayenne Pepper, Green Coffee Bean, Caffeine, L-Carnitine and/or Guggelsterones.
*consume with caution if you are sensitive to stimulants, always read labels carefully if you are taking other medications

Fat Burner: http://www.healthyusupplements.com/magnum-heat-accelerated-stimulant-fat-burner.html?___SID=U

Friday, 3 June 2016

Sugar, You Are Sweet Enough

We have all read many articles telling us that we should cut down on refined sugar. The list of negative effects on the body is endless (digestive issues, weight gain, acne, pre-mature aging,  insulin resistance etc). We know it is harmful to our health and waistlines, but why do we still want it so bad??!!!

When we crave sugar our bodies are trying to tell us something. In times of stress, our body goes into survival mode. Even though we are not in physical danger or starving, our hormones get out of whack and we start craving the sweet stuff. If we have skipped a meal or ate a meal that was not balanced with the correct macro-nutrients, we will crave sugar too! Some of us are literally addicted, so these cravings are produced from poor eating habits that include increased sugarconsumption on a daily basis.

LISTEN TO YOUR BODY. Obviously something is going on. You never "NEED" a cookie. You need to de-stress, drink some water or eat a meal. What usually helps me is having a protein shake sweetened with stevia (like this one) http://www.healthyusupplements.com/buy-perfect-sports-diesel-perfect-whey-both-5lb-tubs-save-10-off.html , or eating a healthy fat like an avocado or sunflower butter on rice cakes.

Some great sugar alternatives are fruits, which have natural sugar to give you a quick boost, but also have fibre to keep you full. Pairing fruit with protein or healthy fat like nuts or seeds will help maintain your blood sugar levels between meals. Most people who eat 3 meals a day and 2 snacks are able to avoid cravings because there hormones are balanced and they can maintain their blood sugar at a healthy level.

One of my favourite ways to replace sugar in baking is using a stevia sweetener. Flavorall is a liquid
stevia sweetener that comes in many flavours. You can add it to shakes, yogurt, oatmeal, coffee and/or tea. Quitting sugar cold turkey can be tough, so I find the stevia really helps. In baking I also use apple sauce, (very ripe) bananas, dried dates or protein powder.

Like any bad habit, cutting out sugar can be difficult, but not impossible! Slowly cut down your sugar consumption and get honest about how much you are consuming. Always prep meals and snacks when you leave the house to ensure you will be making healthy choices when you are on the go! Sugary treats are delicious, but in moderation. Remember there is always a healthier option and if you can't buy one, you can definitely create one ;)