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Oatmeal Pancakes

Oatmeal Pancakes

Pancakes are such a hit around here and this recipe is such a good way to sneak a balanced meal into the kids. I've even pureed spinach into this recipe to get veggies in too - green pancakes! You can also experiment and add pureed pumpkin or sweet potato. I hope that your family enjoys these as much as we do!

Breakfast Burrito

Breakfast Burrito

This is one of my hubby's breakfast favorites.  We can definitely fall victim to getting stuck into routine eating the same things day in and day out so this breakfast burrito is a nice change.  Black beans, eggs, spinach, and the whole grain wrap are all good sources of protein and iron making this an energizing breakfast. The salsa adds some spice and the avocado adds a welcome creamin ...[Read More]

5 Tips for Lustrous Locks! Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

5 Tips for Lustrous Locks!  Stop Hair Loss and Flaunt Your Healthiest Hair – Tania Kowalski

Are you losing your hair?  Do your locks lack lustre and look frazzled?  As I've gotten older I have to say that the number of strands of hair that end up in my brush are more than I ever remember in the past.  I like to blame it on the fact that my hair is quite long so now one hair really looks like 5. There are so many things that contribute to hair health; hormones, stress, ...[Read More]

Tania’s 12 Days of Fitmas!

Tania’s 12 Days of Fitmas!

Day 1! Day 2! Day 3! Day 4! Day 5! Day 6! Day 7! Day 8! Day 9! Day 10! Day 11! Day 12!   Well done!  Want more?  I'll be starting my Online and in person (Bermuda) health coaching programs in January of 2017 and I would love to continue to work with you.  Check out the ONLINE program and sign up for the wait list here (just click add to cart and it will take you ...[Read More]

Avocado Salsa & Guacamole – When Life Gives you (lots of!) Avocados…What to Do?!

Avocado Salsa & Guacamole – When Life Gives you (lots of!) Avocados…What to Do?!

First off, in case you didn't know...I love avocado SO much so that when my hubby brought a bunch of big, beautiful Bermuda avocados home from work (THANK YOU Damien!) I did a happy dance. Since they are almost all ripe, I don't want to waste any of their precious monounsaturated fats, potassium, or fiber! It's a good thing that we have my mother and father in-law visiting to help take some of the ...[Read More]

My Favorite Things!

My Favorite Things!

I often get asked for my favorite products so I thought that I'd make a list.  I'll continually add to this list and would love to check out any products that you absolutely love so please share yours. Food Products, Vitamins, and Supplements: Greens First - I love my powdered greens and this one mixes up and tastes great.  Instant energy and nutrition!  I add 1/2 scoop into my dail ...[Read More]

Freekeh Salad

Freekeh Salad

Even though we are meat eaters around here it doesn't mean that we don't enjoy 'meatless Monday's'. Freekeh is high in protein, fiber, and iron as are chickpeas. I hope that you enjoy this concoction, we sure did!

Perfect Popcorn

Perfect Popcorn

Who doesn't love popcorn?  The infectious smell and the salty crunch....mmmmm....I see popcorn in my future.  I feel like movie popcorn has given this healthy snack a bad name.  This recipe is my absolute favorite and is figure friendly.          

Seriously Sore? How to Avoid or Help with Muscle Soreness and How to Recover Better

Seriously Sore?  How to Avoid or Help with Muscle Soreness and How to Recover Better

One of my awesome FB readers wanted to me to do a post on muscle soreness and workout recovery, he indicates that he is training 5 days a week and is constantly sore.  I must mention that I don't know his training schedule so am unsure of how he is spacing workouts and muscle groups worked so I'm giving a general response here.       Let's start by discussing whe ...[Read More]

Chickpea and Kale Stew

Chickpea and Kale Stew

When I was in England last week, a friend and I headed out to a Pub in Sussex called the Black Cat pub.  We were prepared for typical pub grub and were pleasantly surprised to find a robust menu with lots of healthy options.  We started out sharing a bowl of green olives which were ahhhmazing, in fact, I'm dying to know what type they were because I've never had any like it.  They w ...[Read More]

The Sweet Spot in the Middle

The Sweet Spot in the Middle

  It's January and it seems as if everyone is on a juice detox or a sugar busting plan.  I get the need to feel like we're starting fresh, cleaning house so to speak... I think that a reset is a good thing, however going to crazy extremes is almost never the way to create lasting success.  Nothing but Green juices, no dairy, no fruit, no carbs, no gluten, no caff ...[Read More]

Fall Family Fitness Focus Rules

First off, thank you so much for joining me us this challenge, you are going to feel INCREDIBLE for having made yourself and your health a priority, the benefits are ALL GOOD!  You'll not only experience a tighter, leaner physique but also increased energy, clearer skin, and better sleep!  This is not a starvation, all-or-nothing, plan with hours of exercise.  If you stick to t ...[Read More]

FREE Fall Family Fitness Focus!! Get Started Now to Win!!

FREE Fall Family Fitness Focus!!  Get Started Now to Win!!

Do you feel like you've slipped a bit in terms of making your health a priority?  Have your typical few glasses of wine or take-out meals out per week start turning into a daily occurrence?  Well my hubby and I are both feeling this way right now.  I wouldn't say that we've let ourselves go however it's a slippery slope and it's time to reign it in and get back o ...[Read More]

Why MORE Exercise Sucks for Weight Loss

Why MORE Exercise Sucks for Weight Loss

Today I want to talk about something that gets me all fired up.. It's hearing people (who are trying to lose weight) say, 'I'm going to add in more exercise'. It makes me cringe because I know the viscous cycle that they are getting into, I've been there and I just don't want to see anyone go down this path! Now I know you must be thinking, 'she's a personal trainer, and writes workout programs, h ...[Read More]

Small Deposits = Big Payoffs

Small Deposits = Big Payoffs

One of my clients and her husband decided to give up their daily coffee shop habit and invested that money into improving their health.  Her and her hubby both visited the coffee shop 1-2 times a day for coffee's and muffins so their savings really added up to make a significant contribution to their fitness training and healthy eats.  What seemed like small ...[Read More]

Ain’t Got Time for Meditation?

Ain’t Got Time for Meditation?

You know that thing that happens where you have an inkling that you need to bring something into your life because the universe starts beating it into your head by having it show up everywhere? That's what happened to me with meditation. It seemed that every book I read or podcast that I listened to had some happy, successful person that I admired touting how meditation changed their lives. I knew ...[Read More]

4 Quick’n Healthy Munchies for your Munchkins

  I don't know about you but trying to come up with new & exciting (yet healthy) snacks and meals that our girls will actually eat can be a real chore!  Here are 4 tried & tested quick and healthy tidbits to try with your little ones.   1) Frozen Pops!  When temperatures rise we all love something to cool us off and these frozen pops seem decadent but couldn't be easier ...[Read More]

Living in the Grey

I know that it doesn't sound very exciting as I like to consider myself a blue sky, sunshine kind of gal but I have to say that now a days I live in the grey.  What I mean is, I don't swing up and down in life, I am definitely not an all or nothing person.  Back when I was more enamored by competing in figure competitions my coaches would have been horrified to know that I would sti ...[Read More]

My Top Ten Hard Truth Reasons Why You're Not Losing Fat

My Top Ten Hard Truth Reasons Why You're Not Losing Fat

With bathing suit season quickly approaching, I get asked a lot about losing fat.  If you are on a mission to *GET LEAN* and you're not seeing progress it's easy to blame circumstances, genetics or lack of motivation.  Playing the blame game won't get results but taking action will. Here are my top ten (hard truth) reasons why you are not losing fat: 1) You are nibbling....little nibbles really ad ...[Read More]

Do Something that Scares You

We've all heard it before...do something that scares you.  It's definitely not easy as our minds can so easily get the best of us.  Often times we talk ourselves out of getting out there and taking action.  The feeling of accomplishment that comes from doing something that scares you is awesome and can lead to positive momentum in all areas of life. Anyone that knows me knows that I don't run regu ...[Read More]

Self Forgiveness is So Powerful

Learning how to forgive myself has been life changing for me.  I am a people pleaser and can easily become completely guilt ridden when I can't do everything for everyone.  I'm slowly learning to say no more often and to spend my time doing the things that are most important to me.  I'm not saying that it's been easy, it's been a focussed effort every day to forgive myself when I can't get to ever ...[Read More]