Just a couple meal ideas:)

 Here are some creative healthy meals for you all...

Happy Easter everyone!!!!

Here  is one of my favourite breakfasts, oatmeal with hemp hearts and PB2 peanut butter for taste as well as an egg white omelet with mushrooms, peppers, onions and zucchini

Sometimes all it takes is a few spices to change the flavour of your chicken

I don't know about you guys but I often don't know what combinations of spices to mix together to make things taste good, especially when it comes to chicken. So when I found these great combination spices I was excited. The greek one is a blend of greek spices that is great for grilled chicken especially when just throwing it into a salad. (2nd photo) The other on is a blend of parmesan and herb spices. I sprinkled it on my baked chicken for a cheesy flavour and guess what??? All for zero calories:)

A slow cooker is an absolute must have. I got this small one from the farmers market and I love it! It's great because its the perfect size to prep my rice for the week and then just simply pop it in the fridge for easy access for the week.

I added a tiny bit of coconut milk for flavour but I often cook my rice in bouillon for flavour as well!

This is brown rice vermicelli. It's a great option when you are sick of rice and tastes great with fish.

The next 3 pictures are a recipe that my fiance made. It's not competition friendly but can be used as a low calorie option if substituted correctly. For example these were made with ground pork but you could make them with ground turkey for a healthier option. I will definitely be making these for appetizers post competition.

Ingredients

ground turkey

red peppers 

onions 

black olives

low fat ranch dressing

low fat cheese 

won ton wraps

Directions:

1. Cook turkey until browned and drain fat
2. While turkey is cooking mould won ton wraps into star shape (use muffin tray as a guide) and bake for 5 minutes 
3. Remove won ton wraps from muffin tray in star shape 
4. Mix all ingredients together and fill won ton wraps
5. Bake for 5 minutes 
6. Ready to eat yum yum! 

Happy Easter everyone!

How to stay on track on vacation

  ( Please note...I wrote part of this article before I left for Mexico but posted it after I returned so I could include my photos and experiences)

I have to admit this post is just as much for me to stay on track as it is to motivate my followers. I am leaving for Cabo Mexico tomorrow and I am super excited but at the same time I am nervous about keeping my diet and exercise on track. So I decided to do some research (habits of a nurse) and gather tips and tricks for staying on track during vacation. It is extremely important that I get my workout time in as well as it is about 13 weeks till competition time and I am still trying to build some muscle.

   Luckily we are going to an all inclusive resort and there will be a gym on site. It's only one hour out of my day to get a decent workout in and then I have all the rest of the time to enjoy the sun, beach, pool and water. My goal is to workout every morning after breakfast. In October when I went to Phoenix, I didn't have a gym available. I was however at the time doing insanity. If you are not familiar with inanity it is a high interval intensity training workout created by Shaun T. Its amazing!!! Just a 45 minute DVD that you can pop in anywhere and sweat sweat sweat! Its hard let me tell you. So while I was in Phoenix I made sure to do insanity every morning. It was so refreshing to complete my workout and then dive into a pool. I look forward to the same feeling in mexico. Also the feeling you get knowing that you have accomplished something and you can happily enjoy the rest of the day after your refreshing dive into the pool or in this case maybe the ocean:)

The left was October in Phoenix/ Right was Cabo

Peace

So I began to search the internet to give myself ideas for how to keep my diet on track...
Heres what I came up with:
1. Breakfast is a pretty easy one especially at an all inclusive resort. You can usually get the chef to make an egg white omelet packed with veggies. All I have to do is bring some packs of dry oatmeal for my starch and I'm set.

So thats what I did!!! Egg white omelet everyday with a side of oatmeal!!!!

2. I plan to also bring protein powder and my shaker cup. I can continually fill my shaker cup with water to keep hydrated and add a scoop of my protein powder for a mid morning or mid afternoon snack
3. Raw Almonds. This is something that I don't believe they will have at the resort. I will surely bring my own stash so that I have some healthy fats on hand to add to my meals.
4. Tupperware and ziploc baggies. I know it sounds strange but I am going to bring a couple containers and baggies. That way if we have a fridge in our room I can always store some fresh veggies, chicken or fish and that way if I am hungry at night and the buffet is closed I will have a snack available. I figure these will also be handy during the day as I do have to eat every 2-3 hours.
5. Vitamins. I am going to bring my vitamin packs from isagenix. I love these little packs because they come equipped with everything you need. That way if I am not quite getting all my nutrients in with my meals I still have my supplements.
6. Quest bars: Not good to live off of these and they aren't on my diet plan at this moment but better than nothing or starving yourself so they are a last resort for emergencies
7. Ice packs: I thought this was a really great idea because I am going to be bringing my lunch bag on the plane as well (its really a mini cooler ha ha) but I don't think I can get away with bringing them on the plane. Ice packs are a great idea if you are going on a road trip though. Can keep your food cold and you can keep restocking your cooler and refreezing the cooler bags.
8. I also thought of bringing a can opener and a couple cans of tuna just incase but we will see
9. No drinking! This is gonna be the hardest of all. I haven't had a drink in over 2 months though so I am kinda use to it. If I do decide to have a couple drinks they will be in moderation. I plan on sticking to vodka and soda though, no Pina colodas or sugary drinks for this girl!

Night out! New sexy Aritzia dress

Gym time in Cabo!

So how did I do???
Well I followed all the tips that are posted above and the trip went great overall! I stayed on track 90% of the time (had a minimal amount of cheats) and worked out every day! The gym was absolutely awesome as you can see by my photos! The view was amazing! I felt great after my workouts and was able to cool off in the water. There were tons of healthy food choices and the foods that I brought I used. I did bring a can opener and some tuna. The tupperware containers came in handy for bringing food back from the buffet to store in my fridge. I stored boiled eggs, asparagus and chicken kabobs to eat during the times when the restaurants were closed. I had a couple of drinks (vodka only) and kept the drinking moderate.

The view made my workouts even better!!!!! So relaxing! Paradise :)

Enjoying some pool time with my cousin

I bought myself a couple of bikinis to keep me motivated and took a few gym selfies to track progress:) and for my blog of course!

Now I am home and I am back in full force. I had my meals prepped the first day I was home even though my car brokedown. I have some sessions booked with my trainer and can't wait to train with him and push myself even harder! So if you take anything from this article just understand that a vacation does not have to ruin your progress and it is possible to have fun but stay on track at the same time. You will thank yourself when you get home:)

Goodnight:)

A little thing called MOTIVATION!!!!!!!!!!

I hate to break it to you but absolutely none of this information matters unless you have something called MOTIVATION!!! and will power. This is something that there is no training or school for, it's something that has to come from within.

 I have always had a great amount of will power, motivation and detrmination. I got these traits from my Mom. She raised me to never ever give up. She has worked so hard to get where she is today. She always told my brother and I we could do whatever we put our minds to! So I know if I want something bad enough I can do it! I was ready to be healthy and I knew I was done with being overweight. I wanted to look good, feel good and enjoy life!

Now I want to help others achieve their goals too! Stay tuned for my post about my new business venture!

YOU CAN DO IT!!! YES YOU! DON"T RUIN YOUR DIET FOR ONE MOMENT OF ENJOYMENT. THE FOOD IS NOT WORTH ANOTHER WEEK OF WORK.YOUR BODY WILL THANK YOU. DRINKING IS OVER RATED. KEEP MOTIVATED. YOU WILL GET THERE. YOU WILL HIT YOUR GOAL WEIGHT AND FIT IN THOSE SKINNY JEANS. DON'T GIVE IN. FEED YOUR BODY NUTRITIOUS FOODS. BE HEALTHY, BE CALM, FOCUS, LOVE YOURSELF, THINK POSITIVELY, STAY MOTIVATED, DON'T WORRY OR DWELL ON THE PAST. MOVE FORWARD. TOMORROW IS ALWAYS A NEW DAY AND NEVER TOO LATE TO START!

People often ask me how I stay on track and stay motivated. Honestly I write things like that to myslef. I write motivational, positive words when I am feeling strong and store them in the notes section of my phone and then when I am feeling low I read them. I even read them out loud sometimes. I find it actually empowers me! Some other tips and tricks...

1. Figure it out. Are you bored or actually hungry. If you are bored go and do something around the house 

2. Paint your nails, that will keep you from the unwanted snacking

3. Organize things

4. Go try on clothes and make outfits, plan what you will wear when you go out and you won't want to pig out anymore. It will make you feel excited to fit into your clothes and wear all those cute outfits

5. If you determine that you really are hungry make a healthy choice. Have all your meals planned and stick to them

6. If you really need a snack, snack on your free foods, veggies or drink a glass of tea

7. Drink a glass of water, sometimes our bodies are thirsty and we mistake it for hunger

8. Go on the internet and read motivational blogs or check out the fitness section on pintrest

9. Have a bubble bath, maybe you are stressed

10. Call a friend for support

 I really hope this helped motivate you for today! Have a great night and a great weekend and remember don't let your weekend ruin your progress for the week:)
PIPPI:)

Wait? Does weight matter??

Hello Everyone!

Does Weight really matter?? I just wanted to share some of these progress pictures with you. In the white bathing suit I was 123 pounds and in the leopard bathing suit I was 119 pounds. Hard to believe that the difference in weight is only 4 pounds right?!!!!! These pictures really do demonstrate that muscle weighs more than fat and that weight lifting can really lift, tone and shape your body! I will continue to post more progress photos as this was about 4 weeks ago and I have made even more progress since this. 

So... if you are starting a diet and exercise plan or lifestyle change I would highly recommend taking photos every week as well as doing your mearurenments. I have found it very helpful in measuring my progress rather than just reading whats on the scale:)

Protein pancakes!!!!!!! One of my favorites!!!!

I am currently training for a fitness competition so my diet is a little bit more bland than I want it to be, therefore I have to get creative... One of the ways I got creative with breakfast, being that it is my favourite meal of the day was to create the protein pancake!! Right now I am restricted to oats, egg whites and hemp hearts for breakfast so I figured why not put them all in a blender mix together and cook??? I also added some cinnamon and some maple extract for flavour. You can also try adding  coconut extract for flavour which creates a great flavour as well. 

Lets see what happens...

Look at that!!!! It creates a pancake ha ha ha and it's darn tasty too. So the recipe for these ones are as follows... 

160 grams egg whites

1/2 cup oatmeal (quick oats only) 

1 tbsp hemp hearts 

1 tsp maple, vanilla or coconut extract

cinnamon 

Blend together and cook in non stick pan for about 7 minutes each side on low to medium heat. You can also add a scoop of your favourite protein powder if you prefer or even some cottage cheese to thicken. Either way they are still a great clean choice for breakfast and different than choking down those plain egg whites.  FYI if you have a waffle maker you can also throw this recipe in the waffle machine and vola protein waffles!

Now lets talk about toppings!!!

 Lets face it, its hard to eat a pancake without syrup right??? So here are some great ideas for toppings. This syrup is by Ed Smiths. It is sweetened with suclarose so only eat in moderation. I limit myself to 3 tablespoons which equals 60 calories. Often what I do is melt a cup of frozen berries in the microwave, mix in one tablespoon of syrup and it creates an amazing topping. The frozen berries melt into almost a syrup like consistency and with the small amount of sweetness of the syrup it is absolutely delicious!!!! You can also use honey or agave nectar for a more natural sweetness.

ENJOY!!!!!!!!