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13 Dec 2017

Living with IBS

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Very few people know this about me, but I’ve been dealing with IBS my whole life. Over the years it’s been getting progressively worse to deal with but I finally found a way to manage it. I’ve had to make adjustments in my daily diet, use natural supplements and make changes in my daily patterns.... (more)

28 Jun 2017

Blueberry lemon pancakes

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1 cup oats 1 cup water 1 large banana, very ripe 1/3 cup + 1/3 cup blueberries ½ tsp lemon zest Blend oats, banana and water. Gently add 1/3 cup blueberries and lemon zest Spray a pan with cooking oil, add batter. Cook until small bubbles appears, flip and remove from pan when cooked through.... (more)

23 May 2017

Peanut butter cookies

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3 ripe bananas 1 ½ cups oats ½ cup creamy peanut butter ¼  cup shaved almonds or chopped peanuts Preheat oven to 350 Mix all ingredients Drop batter (about 1 tbsp) onto baking sheets covered with parchment paper Bake for 10-12 minutes 

16 May 2017

Cauliflower Rice Poke Bowl

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Cauliflower Rice Ingredients: About ½ of a cauliflower (put pieces into a food processor and use grater to chop it into little pieces until it looks about the same size as pieces of rice) ½ cup onion, diced 3-4 garlic cloves, minced ½ cup frozen peas ½ cup carrots, thinly sliced 2 tablespoons soya sauce... (more)

11 May 2017

Banana Oatmeal Greek Yogurt Muffins

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Ingredients: 2 cups oats 2 ripe bananas 2 eggs 1 cup plain greek yogurt 1 ½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon pure vanilla extract 1/8 teaspoon kosher salt Up to ½ cup berries or nuts Directions: Preheat oven to 400 degrees Spray muffin tins with cooking spray Put ingredients into a... (more)

03 May 2017

Banana Oat Greek Yogurt Pancakes

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Ingredients: 40g rolled oats (can also use portion required in your diet- I used 25g) ½ tsp baking powder ½ tsp ground cinnamon ½ medium ripe banana sliced (about 50g) 2 large egg whites 50g plain greek yogurt (1/2 cup) 1-2 tbsp unsweetened almond milk ½ tsp vanilla extract Instructions: Mix ingredients into a bowl... (more)

22 Mar 2017

Quick shoulder workout

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Short on time this morning but still had an amazing shoulder workout, so I decided to share it with you all, try it out ✅ ▶️Barbell military press 4X8 ▶️Lateral dumbbell raises 3X15 ▶️Front barbell raises 4X10 ▶️Reverse peck deck machine 3X12 ▶️Smith machine shrugs 4X8 15 second breaks in between sets, enjoy de2c  ... (more)

03 Mar 2017

Patience is key

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Most of us want results right away, but unfortunately it doesn’t work that way. Whether it’s building muscle, losing fat or gaining strength, all of those take time, it won’t happen overnight. When you exercise and eat the right way, all these results will occur, but it takes time. You have to be patient along... (more)

13 Jan 2017

Before & After – Video

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15 Dec 2016

Advice For The Holidays

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The number one thing you want to limit over the holiday festivities is ALCOHOL! It’s easy to get carried away with drinking, but all that sugar will quickly set you back. Portion control will be very important. You want to enjoy some delicious food, but you have to avoid over eating. Try limiting your calorie... (more)