Monday, 22 December 2014

10 Reasons You Should Start Lifting Weights Today

One of the most common comments I hear from ladies I work with trying to tone up their bodies is, " I don't want to lift weights because I'm scared of getting big and bulky" ...

You know those women bodybuilders who look really bulky? They eat, train, and take supplements specifically so they can look like that! If you pump yourself full of testosterone and eat way more calories than you are burning every day, you will get bigger! The average woman can not build big bulky muscles unless they have been actively working towards that goal for many years. The times in my life when I was the leanest, I was lifting the heaviest!!

 Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer. It is also the single most effective way to look hot in a bikini or your fave skinny Jeans! Yet somehow women are still very hesitant...

Here are my TOP 10 Reasons you should start lifting weights today!

1. You'll Handle Stress Better
Break a sweat in the weight room and you'll stay cool under pressure. 
2. You'll Be Happier
My Favourite movie quote of all time " Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t". 
* Elle Woods, Legally Blonde 
3. You'll Get Into Shape Faster
"Muscle tissue is more "active" than fat tissue, with each pound burning about 30 calories a day just to sustain itself. So even if you’re sitting on the couch or are stuck at your desk for eight hours a day, the extra muscle mass you develop will burn more calories, helping you keep weight off for good". *
4. Your Metabolism will SKY rocket
When you do weight training or full body exercises. You are revving up your metabolism. Your muscles continue to work to repair hours after your exercise. Which results in more burnt calories then a typical "cardio workout".
5. You'll Live Longer
"Total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease" 
*University of South Carolina researchers
6. You'll Be Even Smarter
Muscles strengthen your body and mind
7. Your Body will Feel and Look Tighter
Resulting in your clothes looking better on you! While cardio is important and will help melt fat, weights and body weight exercises sculpt your body, creating curves and definition right where you want it.
9. Helps you feel Confident
All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to lifting heavy furniture around, to playing with kids, to dealing with a stressful busy career.
Resistance training can benefit in all aspects of your life. Add this into your fitness plan and I can promise you, you will feel stronger, healthier, and more confident!
9. You Can Do it Anytime, Anywhere!
You don’t need a lot of space or a lot of special equipment to get a great strength workout in. Simply using your own bodyweight through the use of pushups, planks, chair dips, squats, and pull-ups is enough to tone and strengthen your entire body. 

The fastest way to get long lean muscles is finding a balance between strength training and cardio! 

If you are interested in finding a program suitable to YOU and YOUR goals, I would be happy to help you!! 

You can also check out the programs I offer HERE :)

Kelowna, B.C. 2014 Fitness Competition
* 21 Day Fix Program *

♡ Christina

Monday, 15 December 2014

Clean Coconut Ice


Layer One:
2cups shredded unsweetened coconut
4 tbs Rice malt syrup
1 tbs coconut milk
1/2 tbs coconut oil

Layer Two:
2 cups shredded coconut
4 tbs Rice malt syrup
1 tbs coconut milk
1/2 tbs coconut oil
3 strawberries or red food colouring

Process ingredients together. Scrape sides down and keep processing until broken down and formed a ball. Press into a square cake tin covered with parchment paper. (Only give 3/4 for a thicker layer) Refrigerate and press other layer on top. Refrigerate or freeze until ready to eat !

Monday, 1 December 2014

Protein Blueberry Muffins


12 tbsp of coconut flour
2 large eggs
6 tbsp egg whites
2 scoops Vanilla Shakeology
1/2 cup of apple sauce
1/2 cup unsweetened almond milk 
200 g fresh blueberries
1 tsp baking powder
pinch of salt
stevia (optional)


1. Preheat over to 350F
2. Mix all ingredients except blueberries
3. Gently mix in blueberries
4. Pour into muffin cups and bake until done (around 20 minutes)
5. Let them cool

Enjoy <3

Tuesday, 25 November 2014

Two Minute Pumpkin Pie

Have you ever been faced with a craving for pumpkin pie but you didn’t want to wait almost an hour for one to bake in the oven? Well, this is the perfect recipe for you! This pumpkin pie is so easy to make – in fact, it only takes two minutes! It has no added sugar and is build for one! So you don't have to worry about portion control ;) Plus there’s a whopping 10 grams of protein in each one! 

Ingredients :
  • 1/2 cup pure pumpkin
  • 2 egg whites
  • 1/8 tsp baking powder
  • 1/8 tsp vanilla extract
  • 1/8 tsp pumpkin pie spice
  • 1/8 tsp cinnamon
  • 8-10 drops of liquid stevia
  • optional: 1 ginger snap crushed and placed at the bottom of the dish for a “crust”

Spray a small microwave safe dish with non-stick spray. Mix

 all ingredients together and place in your small dish. 

Microwave for 1 minute and 30 seconds – 2 minutes. Top 

with a dollop of greek yogurt or whipped cream, and enjoy! 

Saturday, 15 November 2014

Clean Eating 101

There are a whole freaking lot of diets out there– vegan, vegetarian, pescatarian, fruitarian, raw, paleo, primal, gluten-free, dairy-free, soy-free……..So. Many. Diets. I know everyone has their reasons for eating the way they do – heck, I do too. I just find it interesting and fascinating how people adapt to different ways of eating based on how certain foods make them feel. You've probably heard of clean eating, but you may no know what it is exactly or how to go about cleaning yup your diet. Eating clean is a good way to refresh your eating habits! It's about eating more of the best and healthiest options in each of the food groups -- and eating less of the not-so-healthy ones. My life began to change in amazing ways once I decided to go "CLEAN" !

Eating Clean

Eating clean is basically the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the diet of Americans nowadays. These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. It is not a diet but it’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.

Seven core principles of Eating Clean:

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.

Processed foods are anything in a box, bag, can, or package.

2. Choose unrefined over refined foods.

While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Choose whole grains and complex carbohydrates to give you more energy and keep you feeling fuller longer. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

3. Include some protein, carbohydrate and fat at every meal.

Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.

This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.

This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.

High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water.

7. Get moving.

Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

What Are CLEAN foods?

Fruits and Vegetables

Fresh fruits and vegetables are loaded with health benefits and abundant in flavor. Fruits and vegetables are also low in calories. Go for an assortment of colors when creating meals because different colors are markers of various nutrients and antioxidants.

Whole Grains

Whole grains are excellent for controlling weight and are considered a clean food. Naturally low in fat, whole grains are grains that have not been refined and provide exceptional levels of fiber, selenium and magnesium. Whole grain products include barley, brown rice, buckwheat, millet, oatmeal, whole-grain breads and pastas and wild rice. Many clean eaters choose sprouted grain breads for even more nutritional benefits.

Lean Protein

Lean proteins are low in fat, calories, cholesterol and are great diet foods that are also clean. Most often, people who eat clean food purchase naturally fed and organic animal proteins to avoid added chemicals and growth hormones. For leaner options, try turkey and chicken instead of beef, egg whites instead of a whole egg, beans and fish fillets.


Water is a healthful option for dieters and clean eaters. Your body needs water to function normally and drinking enough of it helps your body flush out toxins and fats that keep you from achieving optimal performance and people eating clean try to drink at least 8 glasses of water per day.

Eating Clean Websites

I have listed some sites/blogs below that have a lot of good information about clean eating, check ‘em out!

Thursday, 6 November 2014

Coach Mentorship

Do you love promoting a healthy lifestyle and fitness? Do you have a passion for helping others? If you do, this is a PERFECT opportunity for you to SHINE! I am looking for a select group to join my December internship! 

One of the many reasons I do this is because I love helping others to become their BEST self. To see their self-confidence and self-worth change is incredible! Through coaching, I have adopted a healthy lifestyle myself and I have become a better mom, fiancĂ©, and person for it! I have learned how to achieve an optimal work-life balance that has led me to become happier, healthier, and more positive! 

Seriously, becoming a coach has been one of the GREATEST decisions I have ever made!

The BEST part is, this passion of yours can provide you a big business and a full-time income from the comfort of your own home. I am ONLY looking for people who are serious and genuinely want to help others to achieve greater health/wellness, while earning an income. Also, I need to mention that you don't have to be at your goal body, as no one can relate to absolute perfection! No experience or certification in fitness is necessary ! Just a drive and passion to help others!

Read below for quick a snap shot of the opportunity!

After a few months (or sooner) of following my direction, your pay could be anywhere between $100-$300 WEEKLY. From there, your pay can increase to $500 - $1000 per week on average (over $50,000 annually) for the following 6-8 months. After just 2 years, you could potentially be earning a 6 figure income and with no limit on your pay for the years following. Over and above this, you are eligible for many major incentives, such as paid trips for 2 and many other prizes and gifts. Did I mention that social media training is included?

So if any of this sounds like you, or sounds like something you really want to look into. I would love to send you some details, check out the video below of me fully explaining what this “coaching” thing really is! I want to be able to help you learn how I became a coach and how I have created a full time income while working from home! It will answer all of you questions and I will go over a run down of what your first month will look like as an OWNER of you own health and fitness business! 

** You must be 18 +
** You do not need to live in my town
** You must live in US or Canada
** You cannot already be a coach !

If you are interested please email me at so I can send you all the details and help you figure out if coaching is right for YOU <3

Friday, 31 October 2014

Pumpkin Cheescake Protein Pancakes


1/3 cup rolled oats
1 tsp almond flour
1 scoop Body Beast Whey Protein
1/8 tsp baking powder
1/4 tsp pumpkin pie spice
1/4 tsp cinnamon
1 egg white
1/4 cup unsweetened vanilla almond milk

Cheesecake Topping Ingredients

3 Tbsp 0% fat vanilla Greek Yogurt
2 Tbsp 0% fat cottage cheese
1 Tbsp unsweetened vanilla almond milk
1 Tbs whipped Vanilla Shakeology
2 Packets Stevia


- In a food processor/blender, process the topping ingredients until smooth. (You can blend cottage cheese and almond milk first, then add the rest and blend ) Set aside.

- In a food processor/ blender grind oats into find powder. Then add rest of pancake Ingredients.
- Head a griddle or large non-stick pan over medium -low heat ( if you need to , you can use coconut oil on the pan)
- Drop pancake batter on griddle and cook until the top starts to bubble, then flip and cook the other side.
- Layer pancake with cream cheese topping and serve!

Thursday, 23 October 2014

Curried Pumpkin and Butternut Squash Soup

It’s soup season!  Who’s excited?  THIS GIRL!!  I love myself a heaping salad, but when the temperature drops and there’s soup simmering... there is nothing more comforting!!

- 6 cups of peeled, cubed pumpkin
- 6 cups of peeled, cubed butternut squash
- 3 cloves of crushed garlic
- 1 medium onion
- 16 oz of vegetable stock
- 2 cups of water
- 1 tablespoon coconut oil
- 1 1/2 teaspoon sea salt (more of less to taste)
- 1/4 teaspoon pepper
- 1 tablespoon curry (more or less to taste)
- coconut milk and pepitas to garnish

- Halve, peel and de-seed pumpkin and butternut squash.  Cut into 1″ cubes and set aside.
- Chop onion and cook over medium-low heat in a large, heavy bottomed soup pot with coconut oil and garlic.  Cook until onions are softened, being careful not to burn the garlic.  Add curry (start with 1/2 tablespoon and add more as it cooks and you can adjust to your preference).  Cook for an additional minute.
-  Add pumpkin, squash, vegetable stock, 2 cups of water, salt and pepper.  Bring to a boil.  Reduce heat and simmer over medium/low heat until squash and pumpkin are easily pierced with a fork.
- Let cool enough to transfer to a blender and puree. Adjust salt and curry after blending. Serve hot with a goood swirl of coconut milk and a sprinkling of pumpkin seeds.

Saturday, 18 October 2014

6 Reasons you're Not Losing Weight

You've been working your booty off for the past couple months, and you're on the verge of throwing in the towel because so far, you've got no results and your body doesn't seem to be changing—at least that you can see.
You're convinced you've tried everything under the sun, and you're about to resign yourself to the idea that your body just isn't destined to be in shape. You're genetically cursed or that's just the way your body is...
There are many reasons that could explain why you're not getting where you want to go, some more complex and medical-based than others. But in the majority are usually a result of at least one of the following six reasons.
Take a good hard look at them—and at your lifestyle—before allowing yourself to think one more discouraging thought.


This one should be a no-brainer, yet many of us are still under the impression that just because a food is organic, natural, light, low-fat, low-carb, gluten-free, sugar-free, "no sugar added," paleo-friendly—I can go on—that it is a "safe zone"...This seems to be my biggest issue, I think " oh well if it is healthy I can eat a whole truck full of it!" Then we scratch our heads and wonder what we're doing wrong when our pants still feel a little snug.

Here's a newsflash: Even the healthiest foods like chicken and rice or fruit and veggies are packed with sugars and fats... 
Although they are healthy sugars and fat, there is still a limit of how much you should consume. You can check out a proper calorie counter at just to get a good look of how much your body actually needs!


Believe it or not, this seems to be a even bigger issue I've noticed! You wake up, run out to work without eating anything, having a small lunch and then engorge at dinner time! Have you ever heard "Breakfast is the most important meal of the day?" You need to fuel your body within an hour of waking up to kick start your metabolism ! 

Your body needs calories! It needs fuel to function. If you're not providing yourself with an adequate amount of protein, carbohydrates, and fats, then your body will find ways to get them—no matter the cost to you or your fitness goals. Leptin, the hormone responsible for regulating body fat and weight, will plummet, and any kind of fat loss will come to a screeching halt. Your body will go into hunger mode, then retain your fat rather then shedding it!


Cortisol is the hormone released into your body when you feel stressed. While some amount of it is necessary to stay alive, chronically high levels will negatively impact fat loss efforts—not to mention the way it contributes to a long list of seriously unpleasant health conditions.
The fitness upshot is that when you're too stressed for too long, your body will hold onto its precious fat cells for dear life, regardless of how on-point you are with your nutrition and training.
It's rough, and the answer is to take steps toward creating a less stressful lifestyle. Breathe deep as often as you can, sleep more, and stop freaking out over the little things—and the big things, if you can.


A fitness program is only as good as you let it be. You can have the most perfect plan in existence, a top of the line trainer or coach, but it will amount to nothing if you don't follow it consistently—or if you relentlessly cheat on it with other programs... or begin customizing! 
Give a workout regimen or diet a minimum of 4-6 solid weeks before you assess whether you've made any progress, and then decide from there which changes, if any, need to be made.
It doesn't have to be the most popular or elaborate plan. It simply has to be executed, day in and day out, without fail. 


"Rome was not built in a day" Let's say it is day three of your new program and you hop on the scale. You look at the number blinking back at you and your heart drops because you're only down a pound.
Not fast enough, you think to yourself. This is obviously not working. So you decide to try something else in term of nutrition, training, or general self-punishment. But you also give yourself a break in the interim period and have yourself a merry little cheat day, because, you know, What's the point, anyway? 
Be S.M.A.R.T with your goals... Specific. Measurable. Achievable. Realistic. Timely!


When something happens, it's up to you to decide how you're going to respond. Sure, you can point to plenty of out-of-control like " I was at a party and did not have a choice but to eat the pizza" or "I was in a rush so had to go through the drive through" ...we all can. We can all make meaningful changes in the way we live day-by-day, decision-by-decision. I love the saying ... "Each plate is a new slate" Every day is a new opportunity for change!
Focus on what you can control and let everything unfold as it will.  With hard work, dedication and a efficient plan... you CAN reach your goals! 

Saturday, 11 October 2014

Chunky Monkey Chocolate Banana Parfait

1 scoop Shakeology   ( Of course you can use any protein powder.. but i ABSOLUTELY would suggest Shakeology  .. it is delicious and incredible for you! )
1 cup 0% fat greek yogurt
Cinnamon Egg White Oats ( see recipe below )
Sliced banana
1 delicious piece of dark chocolate
Mix 1 scoop Shakeology  with greek yogurt. Layer Yogurt mixture with Cinnamon Egg White Oats and banana slices! Top with walnuts more banana and a piece of dark chocolate !
Tip : Sprinkles stick better with honey than peanut butter

Enjoy !!

Cinnamon Egg White Oats
Serves: One
1/3 cup Oats
3/4 cup Liquid Egg Whites (about 4 egg whites)
1 tsp Vanilla Extract
Combine ingredients in a bowl. Microwave for 1 minute and stir everything well. Microwave for an additional 30 seconds and stir everything again. Add any toppings or mix-ins desired!

Sunday, 28 September 2014

Protein Brownie Bites

Protein Brownie Bites
  • 1 scoop Shakeology 
  • 1 tsp melted coconut oil
  • enough water to mix
  • few drops coconut extract (optional)

Mix all ingredients. Roll into small balls or press flat and cut into 

small bite-sized brownies.

Makes 1 serving.
  • 1 red
  • 1 tsp

21 Day Fix Recipes – Stuffed Peppers

Do you ever feel like you just need total COMFORT FOOD!! 

 Today was one of those days.  I needed something different 

and tasty for dinner. I love getting creative in the kitchen and 

making new concoctions!!

Here is one of my more creative meals of the 21 Day Fix 

Recipes: Stuffed Peppers!

 21 Day Fix Recipe Stuffed Peppers | 

What you’ll need:

2 Sweet bell peppers of your color choice.

1 Yellow container of brown rice, or quinoa, cooked just shy

of done

1/2 Yellow container of black beans, (canned) rinsed and


1/2 Yellow container of frozen corn

2 Red containers of browned low fat ground turkey or beef, 

seasoned with 21 Day Fix Southwestern Seasoning  (Or left 

over taco meat)

1 Green container of petite diced tomatoes (no sugar added, 

read the ingredients.  Should only contain tomatoes and 

ascorbic acid)

1 Green container of tomato sauce (same as diced tomatoes. 

 Read the label.)

1 Blue container of your favourite cheese


1. Cook brown rice, or quinoa according to directions in your 

eating plan.

2.  While rice/quinoa is simmering, brown ground meat and 

season with Southwest seasoning.  Set aside to cool.

3. Drain and rinse black beans.  

4. Portion out diced tomatoes, corn, and tomato sauce, and 


5.  Combine in large bowl meat, tomatoes, corn, rice/quinoa,

 beans, and sauce.

6.  Cut caps off of peppers and pull out ribs and core.  Rinse 

excess seeds out.

7. Stuff peppers with filling.

8. Sprinkle with cheese.

9.  Bake at 375 Fahrenheit for 40-45 minutes, depending on 

the strength of your oven.  Cheese should be melted and 

filling should be heated all the way through.

Dive in!  This recipe serves 2 with the following counts per 

stuffed pepper:  1 Red, 1 Yellow, 2 Green, 1/2 Blue.

Yum!  These also store well for lunch the next day too!  Make 

a double batch!

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