Monday, May 11, 2015


Carbohydrates tend to get a bad rap because its converted to glucose, a form of sugar. But you do need glucose because that’s the form of fuel your muscles run on. For the best benefits, stick to slow-digesting carbohydrates such as oatmeal because it delivers a sustained blood sugar release that keeps you energized throughout your workout. Steel-cut oats are best because they digest more slowly that quick or instant oats.

This is one of my favourites. Quinoa is quite special because even though it's a grain, it does have high protein  content and high in heart-healthy fiber. Another important mineral found in quinoa is manganese. Manganese is an antioxidant which helps to protect your cells from free radicals.

I  love ginger! Whenever I  make my green juices, I  always adds a piece of ginger. I  think it give them a  kick that I love. Growing up, I would drink ginger tea if I had a tummy ache but its also good for muscle pain after your workout.  It helps with stiffness and and swelling.

Its funny, the harder you train, the more damaging the free radicals you produce. But almonds are an excellent source of anitoxidants such as flavanoids and vitamin E.

Chicken Breast
Lean chicken breast is high in protein and also carnitine. Carnitine plays an important role in fat metabolism so it's a great food to add when managing your weight.

This is usually the base for all my green juices. Spinach is particularly high in iron which is so important in order for your red blood cells to absorb oxygen. It also contains lots of B vitamins which help to release energy from cells.  

Sweet Potatoes
Sweet potatoes are great because they are slow digesting carbohydrate which helps to stabilize blood sugars. They're also high in antioxidants.

Sunday, May 3, 2015

21 DAY FIX: THE 411

According to the website, Health Research Funding, 69% of fad diets fail to achieve desired results. So it’s no surprise that many are skeptical of any new plan that comes out on the market. When I heard about the 21 Day Fix Plan, I wasn’t too convinced. Most plans that achieve sustainable results usually take at least six weeks (following a diet that does not leave you dreaming of slice bread and pasta). So before you try the 21Day Fix, here's the 411, everything you need to know before you decide to invest your time and money.

The Workouts
The 21 Day Fix includes two (2) DVD that have three (3) workouts on each. Designed to achieve intense calorie burn, its a wonder each workout takes only thirty (30) minutes. Each workout targets a different area and increases in difficulty. For those who are not quite ready to go hard right away, there is a modifier of each exercise so this workout will appeal to persons of all fitness levels. Provided with the DVDs is the guide which has a workout schedule. You will have to work out once per day everyday for the first two weeks but then double up during the last week. Wait, when will I get time to recover? the line is set up in a way that provides recovery time.

The workouts consist of:

Total Body Cardio Fix: Raises your heart rate while boosting metabolism for long-lasting weight loss results.
Upper Fix: Works your back, shoulders, arms, chest and abs for a lean upper body.
Lower Fix: Works thighs, calves and butt for a toned and shapely lower body.
Pilates Fix: Consists of core strength moves to elongate and tone the torso while tightening your thighs, butt and hips.
Cardio Fix: insanity -type workout that kicks the first cardio workout into overdrive.
Yoga Fix: Boost flexibility and relaxes your muscles to keep them in perfect tone.

The Eating Plan
Unlike most diets, there really isn't a diet with this program. The 21 Day Fix focuses on portion control, so along with the DVDs comes a set of colour-coded containers and Shakeology Shaker Cup. This takes the guess work out of how much of each food group you can have. But before all that, you will need to determine how your calorie requirement which you can easily calculate for yourself (formula is included). It then tells you how many of each container you can have each day.

Green Container: Vegetables
Purple Container: Fruits
Red Container: Proteins
Yellow Container: Carbohydrates
Blue Container: Healthy fats & Cheeses
2 Orange Containers: Seeds and Dressings
Shakeology Cup

The good thing about the program is that its so simply.  Just fill up your containers and go. I love that it focuses on portion control because this is key for any plan to work.
You are allowed to drink almond milk, coconut milk, fruit juice and coconut water three times week but you will have to give up a a yellow container if you do. If you are feeling hungry, you can add another container of veggies.

The Verdict
This program is a win for me. The workouts are great for all fitness levels, a modifier for beginners or those with knee or back issues (me!) and the standard for those up for the challenge. I love that the workouts are only thirty (30) minutes so it can fit into anyone's schedule (come on, if you're serious, you can find 30 minutes).

Money-Back Guarantee
Beach Body promises that if you don't get the results you want, you can simply send the program back within 30 days of purchase and receive a full refund. This is evidence of how confident the company is that you will get the results you want. Plus, there is a great offer going on right now where you can get the 21 Day Fix Challenge Pack which includes free access to Beach Body On Demand (you can sample hundred of Beach Body videos), 30-day supply of Shakeology (super-protein shake) and discount shipping.

So I have exciting news!!! I'll be starting a 21 Day Fix Challenge group on May 17th. For those of you who have been considering this program or want to go through a another round, I'll be starting a challenge group on May 17th where we can share our struggles and triumphs and keep each other accountable. For more information, you can email me here.   

I'd love to hear any questions you may have so please leave a comment below!