Fit Your Life

Yumm!! I have learned a new healthy breakfast recipe which is quickly becoming a staple in our home! A friend gave me the recipe and I have twisted it a little, but still healthy and delicious! This recipe makes enough for 1-2 people, depending on how hungry you are! Sorry - I am experimenting with amounts, so play around with the quantities when you are trying these out to your liking. Coconut Pancakes 1 egg 1 banana 1/4 - 1/2 cup Almond Milk (we like coconut flavoured) 1/4 cup flaked coconut  1 tbsp ground flax seed handful oatmeal 1 tsp vanilla extract Toss all ingredients into Magic Bullet, or other food processor/blender to mix. Coat pan lightly with coconut oil and cook as you would any other pancake. Top with real maple syrup! Keith and I like warming our syrup in the glass bottle :) Enjoy!

Bringing a healthier option to gatherings can be tricky, but once you find a good recipe, your friends and family will beg you to bring it every time there is a celebration! I learned this recipe from a cousin, and have fallen in love with the fresh tasting fruit salsa and the crispy sweet chips! Fruit Salsa and Cinnamon Chips Ingredients 2 kiwis - peeled and diced 2 golden delicious apples - peeled, cored, diced (toss in pineapple juice to prevent turning brown) 8oz raspberries 1 lb strawberries 2 tbsp white sugar (can cut out if you find too sweet) 1 tbsp brown sugar 3 tbsp jam (any kind!) Butter flavored cooking spray (I use EVOO spray) 2 cups cinnamon sugar (ratio: 1/4 cup sugar: 4 tsp cinnamon) 10 (10 inch) flour tortillas Directions 1) in a large bowl, mix fruit, white sugar, and jam. Cover and chill in fridge for at last 15 minutes 2) preheat oven to 350 degrees 3) spray both sides of tortillas. Cut into wedges. Then toss in a large bowl with cinnamon sugar mix....

I am still alive!! What an amazing summer of living and loving and experiencing! I decided to take a break from my blog, although I have missed it. Keith and I continued to keep fit and eat deliciously healthy throughout the summer; even creating healthier cocktails such as Malibu Rum and coconut water (yumm!!). We enjoyed sweaty runs during Edmonton's heatwave and shooting hoops on our local basketball court. As September always feels like a new beginning, we have decided to make an even stronger commitment to our health and our fitness. We started following the Tone It Up Nutrition Plan and we are really enjoying it! Learning new, fresh, and healthy recipes and when to eat certain foods to maximize our metabolisms has been exciting! When I am on "day" shifts, we will go for pre-work jogs enjoying the crisp Fall air and complete our strength workouts at the end of our day. I look forward to start sharing some of our favorite recipes and workouts! Please stay p...

When someone asks me what I do for a living, I could not be more proud to tell them that I am a nurse. I have the amazing opportunity to be involved in people's lives everyday and to enjoy the beautiful miracle of birth with them. I feel so very fortunate for my career journey and where it has brought me to date. I have met many beautiful, amazing, and inspiring ladies and gentlemen on this path. I am lucky to call them my friends and colleagues. This week, we celebrate nurses all over. Hug a nurse this week!  ...and tell them to grab a free tea Saturday from David's Tea ...

Another stuffed veggie! Stuffed with quinoa, black beans, mushrooms, and corn, these peppers make a satisfying vegetarian main course. Poblanos are among the mildest chiles, although they offer a nice zing! Chipotle chiles are smoked, roasted jalapenos, usually sold in cans with a spicy adobo sauce. Stuffed Poblanos in Chipotle Sauce ingredients 4 large poblano chiles 2 tsp, plus 1 tbsp neutral tasting oil (canola or safflower) 1 tbsp chopped chipotle chile in adabo 1 garlic clove Coarse salt and freshly ground pepper 1/2 packed cilantro leaves, coarsely chopped 1/3 cup quinoa 8 ounces small mushrooms (white button or cremini, trimmed, cleaned, and quartered) 1 cup freshly or frozen corn kernels 1 can (15 ounces) black beans, drained and rinsed 4 ounces crumbled fresh goat cheese (1 cup) directions 1. preheat oven to 475 degrees. on a parchment-lined baking sheet, rub poblanos with 2 tsp oil. roast until slightly blackened and softened, 15-20 minutes, turning onc...

Good Afternoon! Keith and I love trying new recipes, or spin-offs of old ones. Stuffing vegetables is a great way to eat healthy and be inventive! We used the recipe below to stuff colored bell peppers and eggplants! They were all delicious! Stuffed Veggies prepare in 10 minutes cooking time 25 minutes serves 2-4 ingredients 2 medium eggplants (or bell peppers, or zucchini, or tomatoes) 2 tbsp vegetable stock 1 small onion, chopped 2 garlic cloves, crushed 1 tbsp tomato paste 6 ripe tomatoes, skinned and chopped 4 tbsp cooked brown rice (or quinoa) 1/4 chopped pine nuts, lightly toasted 1 tbsp chopped fresh parsley 1 tbsp chopped fresh basil 1/4 tsp ground cinnamon juice of 1 lemon black pepper goat or feta cheese (if desired) directions 1. preheat oven to 350 degrees (180 Celcius). if stuffig eggplants or zucchini, trim the stems, then halve lengthwise. use a teaspoon to hollow out each half, leaving a shell about 1cm thick. chop the scooped out f...

Good morning! I cannot believe it has been almost two whole months since I have posted! Crazy! Just crazy! With Spring & Summer quickly approaching we have been keeping ourselves busy, getting outside, and trying some new things! Keith & I have started running again - some on the trails around our house and some in the beautiful river valley! We have pulled our mountain bikes out of storage and are getting very excited for some good rides in the sunshine! We continue to workout in our basement with high intensity workouts! Here is a new-to-us workout that we LOVE!  Take a deck of cards and shuffle! Depending on how much time you have, keep the whole deck, or only use half. Make an exercise for each "suit" ... Our favorite combination is Hearts = Push-Ups Spades = Squats Diamonds = Squats Clubs = Burpies Whatever number is on the card, complete that number of reps (Two = 2, Jack = 11, Ace = 14, etc) One day we did half a deck, however ended up doing 84 burpies!!! Keith...

It is a snowy day here in Edmonton! Something that we have not had a lot of this year. It is the type of day that if you can, stay inside. Enjoy the warmth and comfort of your home. Although you might be staying at home, that does not mean your workout should be postponed. Today, I revisited our Snow Day workout - from Edmonton's first snowfall this year! ** If you do not have a BOSU at home,  stand on one leg for the first set and the  other leg for the other set - to challenge  your balance and core.  If you do not have dumbbells at home,  find heavy cans of soup, beans, etc,  paint cans, or any other  object that is easy to grip and adds resistance to  the exercises. ** Snow Day Workout 50 seconds work/10 seconds rest x 6 exercises x 2 sets 1) Weighted Squats       - holding dumbbells or barbell keep core engaged to bend knees and hips into a squat. Assure to keep knees over the ankles. Lower to 90 degree bend at knees,...

Hello followers! This weather has been beautiful! It seems everyone has a touch of Spring fever, including myself! Keith and I have started running again and it feels great. Here is an intense and quick full body workout sure to get you sweating and exciting for a Spring wardrobe .... Set your interval timer to 50 seconds/10 seconds and 12 rounds 1) Shoulder Press using a barbell or dumbbells start with elbows at 90 degrees and weights towards the sky. Press weights above head and keep your spine neutral and abs engaged. Lower to weight to shoulder height and repeat. 2) Jump Squats Position feet hip width apart. Lower into a squat by keeping knees above the ankles and bum behind you. Push up and through into a jump. Land softly on the ground. Repeat. Challenge - keep your hands on your head (prisoner style) 3) Mountain Climber Sprints One of my faves !! Push-up position. Keep your arms and abs strong and "sprint" your legs back and forth. Engage your core to draw your knee to...

I love trying new recipes to bring to parties! This appetizer caught my eye while I was flipping through my new "Power Foods" recipe book! Very easy and delicious! We were too excited to try it, that we did not even take a photo ... The one in the book will have to do! Black Bean Salsa with Baked Chips Makes 2 cups salsa and 48 chips Ingredients 1 can black beans, drained and rinsed 1 small tomato, seeded and cut into ½ -inch dice 2 scallions, trimmed and finely chopped 1 jalapeno, minced (ribs and seeds removed for less heat, if desired) ½ cup coarsely chopped cilantro 2 tablespoons fresh lime juice (from 2 limes) Coarse salt 6 flour tortillas (8-inch size) 2 teaspoons extra virgin olive oil Directions Heat broiler. Pulse ¼ cup of black beans in a food processor until coarsely chopped; transfer to a bowl. Add remaining beans to bowl, along with the tomato, scallions, jalapeno, cilantro, lime juice, and ½ teaspoon salt. Combine. ...

I love healthy and filling muffins to start the day, or as a tasty grab-and-go snack! I recently attempted this gluten-free recipe to bring on a ski trip. Delicious! They are moist, full of fruit, and filling! Fresh out of our oven! Gluten Free Morning Glory Muffins Prep Time: 30 minutes Cook Time: 25 minutes Total Time: 55 minutes Yield: About 2 dozen standard size muffins Ingredients: 1 1/4 cups sugar 2 1/4 cups gluten-free all purpose flour mix (if your mix contains xanthan gum or guar gum don't add the additional 1 teaspoon gum to the recipe) 1 teaspoon guar gum OR xanthan gum 1 tablespoon cinnamon 2 teaspoons baking soda 1 teaspoon baking powder 1/2 teaspoon salt 2 cups grated carrots (about 4 large carrots) 1 large peeled and shredded apple 8 ounces drained, crushed pineapple 3/4 cups raisins 1/2 cup shredded, sweetened coconut 1/2 cup coarsely chopped walnuts or pecans 3 large eggs 1 cup light olive oil OR canola oil 1 1/2...

Thirty days.  Over the past thirty days I have attended a yoga class, everyday. This mini-journey has been beautiful, challenging, and rewarding. I have enjoyed much reflection and meditation upon the things which I am grateful for in my lovely life. Sharing these with my blog followers at the end of my challenge seemed fitting ... Breath. This one little word, for which it's meaning we take for granted everyday. When we focus on this one thing, we can be still, open, and mindful. Keith. My wonderful husband, partner in crime, and best friend. Without him, I do not know where I would be. I love you. Family. My parents, siblings, grand-parents, aunts, uncles, cousins, and extended family, you are are all so very lovely and I am grateful for each of you. Friends. I know that everyone thinks they have the best friends in the world. Well, sorry followers. You are wrong. I have the very best of the best. From those whom I have known for too many years to those I met most rec...

Hello followers! Day 16 :) I am loving this challenge and the wonderful changes I am feeling in my body and mind.  Yesterday and today I had some difficulty arriving to the practices I had intended to attend. I have a couple days off in between sets of night shifts and am determined to "switch back" my schedule as to be a part of the non-nocturnal society. However, this transition helped me to sleep through one alarm yesterday and forget to re-set one today. Frustration and anxiety developed, as my plan had been shifted. With small changes made, I found classes to attend both days.  Looking back, somehow, I think I was meant to attend these two classes despite pre-planning otherwise. Yesterday's Hot Flow Yoga, led by the wonderful Meaghan, was challenging and sweaty, but I felt the strongest I have all week. Such an energizing feeling of liberation and seeking new boundaries and depths within my postures. I left yesterday's classes feeling strong and at peace wi...

Happy Friday everyone! Although it is technically my Monday, I will wish all those who are not working this weekend, a happy one :) I have completed Day 11 of my 30 Day Yoga Challenge! Over one third done!!!! It was a tough week, as I adjusted to a temporary alternate work schedule and finding time for my daily practice, along with everything else we have on our lists in a day. Some mornings I woke up and truly did not feel like going to the studio. It is amazing the excuses one's mind can come up with while laying in bed ... Nevertheless, I arrived at YogaLife each day, with a smile on my face and ready to breathe.  This week I focussed much attention on my breath during class. Most instructors focus on breath throughout the class and this week it was my goal to internalize this. To actually imagine my muscles and connective tissue release and sinking deeper into each pose. I breathed deeper inhales and exhales when the lunges, warriors, squats, planks, and core work ...

It has been a lovely week filled with four very different yoga practices. I began with Hatha, then Hot Flow, Warm Flow, and finished my Friday with a YinYang practice. They were all beautiful and challenging in their own way.  Wednesday morning's Hot Flow was difficult to get out of bed for. Not because I was not excited to go, but the fact that our bed was so warm and leaving the house for the sole purpose of 6am yoga was difficult. However, I did it! Of course, once I was there, I was full of gratitude for the ability of my choice to attend the class and the ability of my body to work through the postures. Great way to start a Wednesday! Yesterday was an emotionally tough day at work, and I was very much looking forward to the YingYang practice. In this class, you begin in restorative poses, using supports such as bolsters, and holding them for minutes. Very relaxing and opening. Lovely. As the practice goes on, we start to move through flows and other postures. Near the end...

Today  was the first day of my 30-day yoga challenge. I could not have been more excited to begin this month long journey by going to one of my favorite yoga instructor's classes! I started my day with a 75 minute Hatha Flow class, led by Cole. My lesson of the day: if I focus on my breath, my mind will relax, and I can deepen my postures. Although I am still on "days off", I find myself busy throughout the day with to do lists and errands. During my Hatha practice this morning, I did my best to focus all my attention on my breath and let all my other thoughts pass. It was glorious. I feel refreshed and ready to conquer my day, the week, and this month. Bring on the breathing. Namaste

Merry Christmas! Happy New Year!  I hope that 2012 is treating you & your loved ones well so far.  We had a lovely Christmas, despite me working nights straight through, and a wonderful New Years in beautiful Jasper! During the drive home from our ski weekend getaway, I decided that I wanted to start 2012 off strong! So, today I bought a one-month unlimited pass for my yoga studio and I am challenging myself to 30 days of practice! I am very excited! I plan to still do at-home workouts with Keith, go for the occasional jog, and enjoy some fresh air throughout the month.  Please follow my journey as I post about my challenge, personal growth, and changes over the next 30 days.  Enjoy!