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Ingredients: 1/2 cup coconut flour 1 c almond flour 1/4 cup ground flaxseed 1/2 cup erythritol 1/2 tsp xanthan gum 1 tbsp GF baking powder 1/4 tsp sea salt 1 cup fresh blueberries 4 large eggs 1 cup of coconut milk/chia mixture (1 c coconut milk with 3 tbsp chia seeds, let sit for ~20 […]

Years ago when I lived in Ottawa I tried some MAT (Muscle Activation Techniques) treatments to help with some nagging bodybuilding injuries.  I found great relief and healing. A few months ago I met Sarah Kuindersma, a MAT therapist in Calgary who is doing amazing work.  Her bright, vivacious personality coupled with her desire to [...]
I met Laurielle when I moved to Calgary several years ago.  She had also recently moved here and was building up her massage practice.  I thought I would support her by going for a massage and to my great delight, she turned out to be one of the best massage therapists I have ever been [...]
Watermelon Cilantro  Salad   Ingredients: 1 tablespoon Lime juice 1/3 cup Red Onion, finely sliced 5 cups Watermelon, cubed 1 cup Cucumber, cubed 3oz Feta cheese, crumbled ¼ cup Cilantro, chopped Salt and Pepper to taste   Directions: Slice onion then soak in lime juice.  Let marinate while preparing the otheringredients, longer if preferred. Cube [...]

Calf and Foot Cramps – Why They Happen and What You Can Do To Prevent Them* Foot and leg cramps are not uncommon.  Many people suffer from these at night when lying in bed at rest, during periods of prolonged inactivity or even when working out.  These muscle spasms can be very painful and take […]

March is the month when Spring officially starts.  Spring is about renewal, growth and coming to life.  Why not think about #fallinginlove with all the great things about ourselves – finding renewal in those strengths we have and celebrating them? Or perhaps we take the time to reflect on those things that need a bit […]

I am so excited to introduce you to Kelly Taphouse – an incredible advocate for women’s fitness. Although she lives and works in Toronto,  her message needs to be heard around the world. What seems like a life time ago, I met Kelly at a fitness competition in Toronto in 2006.  We were in the […]

In January, I asked you to get uncomfortable.  I wanted you to think about something you wanted to change or make better about your health and fitness, then take action.  This required getting out of your comfort zone. Taking action also requires consistency – consistency in your daily choices to make that goal come to [...]

Stuffed Peppers Ingredients: 1 large can diced tomatoes 1 ½ lbs ground beef and /or pork, chicken, turkey 2 ribs of celery, chopped 1 large onion, chopped 2 cups cooked rice 1 Tbsp leaf thyme OR 1 tsp powdered thyme Salt and Pepper to taste Grated cheddar cheese 5 large peppers: Use peppers with 4 […]

September 28, 2018




Cream of Asparagus, Broccoli or Pea Soup Ingredients: 2 Tbsps butter 1 onion, diced 2 Tbsps flour 4 cups chicken broth 1 ½ lbs asparagus: Cut into ¼’’ pieces Separate the bottom half from the top half of spears ½ cup heavy cream   Directions: Cook onion in butter with salt (pinch) till soft, approx. […]