Monthly Archives: January 2015

Tuna Cakes

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Since the drive thru value meal is not an option for you (your standards are way too high for that!), here’s a quick and cost effective meal that delivers both in taste and nutrition. Serve with some plain Greek yogurt mixed with lemon juice and fresh chopped dill. Servings: 8

Here’s what you need:

  • 3 (5oz) cans albacore tuna, in water
  • 2 omega-3 eggs
  • 1 teaspoon lemon juice
  • 2 teaspoons Dijon mustard
  • 2 Tablespoons flax seeds, ground
  • 1 Tablespoon fresh dill, minced; or 1 teaspoon dried dill
  • dash black pepper
  • 2 Tablespoons olive oil
  1. Drain the tuna and flake into a medium size bowl. Add the eggs, lemon, Dijon, flax, dill and pepper. Mix well.
  2. In a large skillet place the olive oil over medium heat. Form the tuna mixture into 8 patties. Flatten each patty onto the skillet and cook for 3 minutes per side.

Nutritional Analysis: 108 calories, 5g fat, 182mg sodium, .4g carbs, .3g fibre, 15g protein

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Raise Your Standards

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You wouldn’t put unreliable fuel in your car, so why put harmful food into your body? Here’s a list of the foods that should NOT meet your standards:

  • Sugar-filled beverages like pop, sweet coffee drinks or sweetened tea.
  • Packaged snack foods, like chips, crackers or popcorn.
  • Baked goods containing gluten and/or sugar.
  • Sweets or candy made with sugar or corn syrup.
  • Food from a fast food chain.
  • Food that’s been fried.

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Here’s the #1 Fitness Tip

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You’re going to love me for this tip because it’s so simple and yet it makes all of the difference when it comes to your fitness results.

The sad truth is that more than 90 percent of gym goers fail to achieve the level of results they want—even after a full year of faithfully going through their routine.

Maybe you can relate.

It doesn’t have to be this way. I believe that you deserve to get the highest level of results possible from that valuable time that you invest in exercise.

The simple concept below has the power to dramatically accelerate your fitness results…

The results you achieve are equal to the intensity of your workout.

In other words, you get what you give when it comes to exercise and results.

If you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality.

So what exactly do I mean when I say intensity?

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout lacks intensity and your results will disappoint.

During your workout pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it…

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity.

The first benefit is that when you bring the intensity you’re able to shorten exercise time. This means less time spent sweating away in the gym and more time doing the things you really love. All while getting even better results than with longer, low intensity workouts.

The second benefit is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished exercising. Talk about supercharging your results! Just imagine how quickly your body could transform when you begin to harness the power of exercise intensity.

One thing to remember – it’s important that you never sacrifice proper form in favour of intensity. As soon as your form starts to be compromised, reduce your intensity to where proper form is achieved.

I’m here to help you transform your body (and your whole life!) through the power of fitness.

Call or email today to get started on a fitness plan that will bring the intensity and deliver the results.

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Best Chicken Salad Recipe

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Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.
Makes: 8 Servings

Here’s what you need…
For the Creamy Coconut Dressing:

  • 1 (14oz) can coconut milk, full fat
  • 1/4 cup fresh cilantro, chopped
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon coconut oil, melted
  • 1/8 teaspoon garlic powder
  • lemon zest (all you can get from one small lemon)
  • 1 teaspoon lemon juice
  • dash salt
  • dash pepper

For the Salad:

  • 1 cup celery, finely chopped
  • 1 cup red grapes, halved
  • 1/2 cup pecans, chopped
  • 1 apple, finely chopped
  • 4oz can mild chopped green chiles
  • 1 lb roasted chicken, chopped
  1. For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
  2. For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fibre, and 19g protein

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Got Stress? Get Moving!

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Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!

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Choose Your Hard

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I know why you’ve been reluctant to jump on the fitness bandwagon, and I’m not blaming you for it.

Because fitness is hard.

Want to know just how hard? Here’s a glimpse into the Fit Life:

Fit Life Truth #1: Exercise Counts
Lace up your shoes and hit the gym instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing. Do this 3-5 times each for 30-60 minutes.

Fit Life Truth #2: Nutrition Counts
Choose your meals based on the nutritional makeup rather than following your taste buds. Limit your intake of simple carbohydrates and get lots of protein and fibre in each meal.

Fit Life Truth #3: No Room For Junk
Turn down your favorite junk foods –even when you really, really want it. Cut simple sugars and harmful, processed fats out of your diet completely.

Fit Life Truth #4: Push Harder
Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

Fit Life Truth #5: Calories Count
Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

That’s just the basics on what it takes to enjoy a fit and healthy body. Pretty hard, right? Now let’s take a look at with the NOT-Fit life looks like…

NOT-Fit Life Truth #1: Be Sedentary
Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience. Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

NOT-Fit Life Truth #2: Eat For Taste
Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fiber. You’ll find your weight increases, and your energy levels plummet, accordingly.

NOT-Fit Life Truth #3: Just Say Yes
To your favorite junk food, that is. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

NOT-Fit Life Truth #4: Get Comfortable
Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

NOT-Fit Life Truth #5: More Is Better
There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your NOT-Fit Life into a Fit Life gets dimmer and dimmer.

So which life is harder? The Fit Life? Or the NOT-Fit Life?

The truth is that both of these lifestyles are hard. Just depends on which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination. It’s about doing the right thing rather than the easy thing. Most of all, the Fit-Life is about constantly striving forward.

The NOT-Fit Life’s hard has to do with excess fat, aches, pains and physical limitations. It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in. Most of all, the NOT-Fit Life is about NOT taking action.

Which hard do you choose?

If you’d like the Fit Life then take action now by calling or emailing me today to get started on a fitness program that’s going to be hard.

The best kind of hard.

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