W1D3 Live Fit Trainer

Hey guys,

So far this week is going great! I’m feeling very happy and motivated as I’ve been eating clean and I’ve done 3 out of my scheduled 4 weight training days. Ok it’s only been 3 days but every day counts and builds upon the last. My body is different from 3 days ago, and I’m focused on how toned I’m going to look in 3 months!

Today was my day off, and because I didn’t go to the gym yesterday, I decided to do two splits today-so I worked my Chest and Triceps and then my favourite, Legs & Calves! I think my favourite leg exercise is the Leg Press…it’s just so satisfying to see your muscles flex and burn, and feel the weight…of the, um weights.

So this was my workout today. I usually do a 6-7 minute warm-up on the treadmill (2-3 minutes brisk walk and then 3-4 minutes light jog). For each exercise I do 3 sets of 12 reps, with 1 minute rest in between.

Chest & Triceps
Wide Push Ups
Dumbell Bench Press
Flat Bench Cable Flyes
Narrow Pushups
Standing Tricep Extension
Tricep Pushdown

Legs & Calves
Leg Press
Dumbell Lunges
Wide Stance Barbell Squat
Seated Leg Curl
Standing Calf Raises


Bulk Cooking and Cooler Bag

So by nature I am a lazy person. Ok, not exactly true but after a long day at work, I really don’t want to have to think about or spend a lot of time making dinner. I have better things to do…like spending time on Pinterest 😛 Sometimes I wish we lived in a Star Trek world and all our meals would just magically appear. Man that would be awesome. As long as it wasn’t weird freaky food.

So to help make meal planning easier, I fill up my fridge and freezer with prepared foods so I can pack it in my cooler or make any meal in minutes. Booyah! I pack all my meals for the day in my cooler bag the night before because I’m usually running around like a mad woman in the morning. If I’m not prepared for the day, then I’m more likely to just grab something not as healthy.

So here is a picture of what I put together today for part of the week ahead. Ok, ok some of these things I made last week, I just wanted to show you my freezer bounty. Mmmmm bounty. It sounds so plentiful!

My Bounty

-Chocolate protein bars
-Pumpkin protein bars
-Turkey burgers
-Turkey balls
-7 bags of protein mix ready to be blitzed into a smoothie (this includes all my dry ingredients like protein powder, fiber mix or ground flax, greens powder, and sometimes cocoa and cinnamon)
-Variety of sliced raw veggies: carrots, celery, cucumber, red and yellow pepper
– Turkey chili (2 portions)
-Cooked quinoa; freeze half for future date
-bag of raw almonds to keep at work for snacks
-Not pictured is a sweet potato baking in the oven (about 2 portions worth)

This is not a full list, but my other go to’s to make the magic happen:

-Unsweetened almond milk for smoothies and overnight soaked oats
-Baby spinach pre washed (great in soups, salads, omelet’s, chili)
-Liquid egg whites and eggs
-Goat cheese and goat yogurt
-Variety of frozen berries for smoothies and adding to yogurt
-Frozen broccoli (great to add to soups, chili, etc)
-Peeled, raw shrimp
-Brown rice and brown rice pasta
-Ezekiel and rye bread
I could go on and on here, but these are things I usually have on hand.

And this is what I packed for my meals tomorrow:

Meal 1: Overnight soaked oatmeal (oats, unsweetened almond milk, frozen berries, stevia, cinnamon, and I decided to throw in some cocoa-not sure if that was a good idea). I’m going to add in some protein powder in the am.
Meal 2: turkey ball and variety of raw veggie sticks
Meal 3: Salad: spinach and leaf lettuce, quinoa, turkey ball, vinaigrette, tomato and I’ll add some other veggies from work tomorrow
Meal 4: 3 x pumpkin protein bars
Meal 5 (dinner @ home): to be determined

Ready to go!

This week I plan on re-stocking my freezer by making more turkey chili and turkey burgers.

Have a good day!

Dealing With Those Darn Emotions

My Happy Place in Ogunquit Maine

Hey guys,

I know it’s been awhile since I’ve written a post…um, besides my teensy weensy outburst of computer rage yesterday. Don’t worry though, I took many Pinterest breaks to soothe my soul and calm my nerves 😛

So I have to be honest with you. A part of me is upset that another week went by and I didn’t stick to my Live Fit plan, but this is life, and my goal is to understand my patterns and what I can do better next time and maybe my issues will resonate with you too?

I think I’ve been on a depressive decline since March, and well, the last 2 weeks were the worst. Now I don’t want to make this into a depressing blog post because I want to motivate you guys, but I feel its important to share how easily we can sabotage ourselves and revert back to old patterns and behaviour.

In holistic nutrition, we learned how important it is to look at the big picture and examine all the factors that contribute to true health and well-being. Equally as important as the type and quality of food you eat, is the health of your mind and spirit. You could be eating the cleanest organic food, but if you are a highly stressed individual, then that stress is going to negate all that healthy food you are eating and you are going to create digestive problems. Never mind that stress affects every cell in your body and will lead to other health issues. We call stress the #1 killer.

So for the last while I’ve been unhappy/confused/stressed with some aspects of my life. I try to avoid these unpleasant thoughts and suppress them into the furthest recesses of my mind. Or I’ll drive myself crazy arguing back and forth with myself and trying to fight with my gut instinct. So naturally the more I ignored these issues, the more stressed and depressed I became. I basically tend to isolate myself and wallow in my misery, and eat crap food to “soothe” myself. Fun times.

At this point in my life, I should know better than to ignore my gut feeling because doing so ALWAYS leads to more problems and stress in my life. So why do I fight it? Fear? Not wanting to hurt someone’s feelings? Self doubt? The list goes on and on. Sometimes I wish the universe would just hit me over the head. Maybe it has already and I just have a really hard head. Ok universe I will listen to my gut from now on, I swear! Really though, think about when you have been stressed about a decision in your life….and when you finally make that decision, and it just feels so right, and its like a weight being lifted off your shoulders? Isn’t that a great feeling! Think about moving through life, and it being that easy…just listening to that inner voice. It wants to help you it really does, yet we ignore it time and time again.

So what can I do now and next time to have a better outcome?

1. Listen to my gut and trust my instincts
2. Be true to myself in everything I do
3. Don’t ignore the issue; face your fears, it’s often not as bad as it seems
4. Deal with emotional stress by talking with friends/family or doing something physically active (help clear my head and body of toxic energy and improve my mood)

So how do you guys deal with stress or depression?



This is a visual representation on how I feel right now as I’ve spent most of my day dealing with tech support and web hosting and all kinds of technical crap ….all to make a prettier site *sob*

Argh the RAGE!!!!!! I’m ready to throw my laptop, but she is my precious baby and I wouldn’t do anything to hurt her. Instead I will hurt a fellow human being. kidding. but watch out. ARGHHHHHHHHHHH!

Easter Weekend

To sum it all up-this week went to shit. Lol.  Yes I know. Please bear with me, I’m still 100% motivated to do this!

So I started the week off great and I did 2 weight days back to back. I was eating clean throughout the week (even on a night out with some girlfriends), and then came work stress….and then some personal issues/stress popped up….and then I missed and rescheduled some doctors appointments so didn’t go to gym, coupled with  gym closures due to Easter, and well by Saturday I decided to throw in the towel for this week. This week could have turned out differently if I had just organized myself better.

And although I was happy that I kept to a clean diet while dealing with my work stress and emotional issues this week, I was upset that once I decided to start fresh on Monday, I overindulged in some treats at the movies as well as Easter brunch. Its not that I’m never going to treat myself as that is just unrealistic (and not an enjoyable life), but I knew I was being excessive-and I didn’t care.  I’m not going to beat myself over this. I know I can do better and I just have to keep taking that step forward.

Even though this week went downhill, I did have some good moments. I am proud that I packed most of my meals for the week. This saved my ass many times my friends- especially on the day that I woke up (feeling very refreshed!) when I should have already been in my car driving to work!

Some lessons I learned this past week and goals for improvement:

  • Taking one day a week to prepare snacks, and meals to freeze for the coming week(s)
  • Packing my meals for the next day in a cooler bag every night.  I won’t tell myself to just pack it in the morning because I simply don’t have time.
  • Plan my workout schedule in advance and fully COMMIT to working out on those days.
  • Double check that my alarm clock is set!

In other news, I was very happy to receive my workout gloves from Femme Fitale Fitness in the mail this week-yeah!  I already have 2 missing fingernails (they are now starting to wonkily grow back thank god) without having to deal with rough calluses on my hands.


Hope you guys have a good Monday. Lucky ducks, I bet most of you are off work! Not me, boo!


Week 1, Day 1

This is going to be a short post as naturally I have left everything to the last-minute,  and now its late and I need to go to bed!

So today was pretty good. The back & biceps routine Jamie has outlined for today and next week is pretty straightforward and I was in and out of the gym in about an hour.

The first 2 weeks of this plan are great because I only do weights 4 x week and  will not be doing any cardio the first month. This is so all our calories to go toward building muscle. I really enjoy cardio, so this will be a little weird for me.  I stand and walk on my feet all day, plus I do a light 5-7 minute jog before my training so I’m not worried I will go too crazy. You can read more about the Live Fit plan here, but essentially the first month is about eating clean, and building muscle. In phase 2, I continue building muscle but introduce cardio including HIIT (high intensity interval training) to burn fat. By  phase 3, I have stopped building muscle and instead am focused on carb cycling (explain later) and HIIT to “reveal” all that  hard-earned muscles I developed in phase 1 and 2.  That month will be intense but I’m excited to see the results.

So tonight I made Jamie Eason’s Turkey Muffins.  I basically stuck to the recipe but I added in a large handful of chopped fresh parsley-yum! Cilantro would taste good too. Ok so here were my meals today:

Meal 1: Spinach and egg white (4 whites, 1 whole egg) omelet with Neil Brothers Salsa (no sugar!) and a slice of Ezekiel sprouted bread.







Meal 2: I wasn’t too hungry so I just had a Chocolate & PB Simply Bar (pretty clean ingredients, 160 calories and 16 grams of protein!)

Meal 3: Turkey burger served on Ezekiel bread with humus (had no avocado on hand) and tomato served with a green salad, with side of red and yellow pepper strips. I drizzled my salad with a little extra virgin olive oil and apple cider vinegar and some herbs.







Meal 4: Smoothie: 1/2 banana, some frozen berries, protein powder, green powder, cocoa, ground flax, cinnamon, unsweetened almond milk.Yummy!

Meal 5:

My go-to pasta. I love it! just heat a little coconut oil in a pan, saute sliced onions and  garlic, and add in some red and yellow peppers, shrimp, tomatoes (I might deglaze the pan with a little chicken stock here (white wine is good too :P)  and then I throw in some baby spinach and 1/2 cup cooked brown rice pasta. I turn off the heat and add in 1 oz goat cheese and some fresh chopped basil or parsley. Feta and shrimp is also a great combo. Very filling and great way to add in a lot of veggies!







Ok I really need to wrap things up-good night!