"

Every challenge is an opportunity to learn and grow.

"

Healthy Holiday Brunch!

We often search for healthy recipes for that EPIC holiday dinner party but why not make Christmas breakfast an event to remember also!?

Cuddle up with your family and a warm mug of tea or coffee after opening gifts and indulge in a warm and luscious breakfast “guilt free”

Even better, the recipe below is meant to be prepared in advance, so whip it up the night before and just pop it in the oven Christmas morning while the family is bonding.

Baked Apple-Cinnamon French Toast

MAKE AHEAD: This baked apple-cinnamon French toast is to be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning.

Serves 12.

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters or simply separate the eggs yourself!
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon fine sea salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples, (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg

Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

Preheat oven to 350°F.

Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; drizzle with maple syrup or top with greek yogurt and berries and serve.

Yummilicious!

Always living with passion,

Sammie

A Merry Mocktail

Holiday parties bring along with them a surplus of holiday cocktails and alcoholic beverages which can put a serious dent in your progress towards your fitness goals. Alcohol not only packs a serious liquid calorie punch but one of the effects it has on the body is a slowing of metabolism. BIG TROUBLE if you are trying to lose weight.

Of course I always encourage everything in moderation. If it’s your cheat day have a drink or two and enjoy yourself during the festivities, however that’s a drink or two that I recommend, not a drink or 20 lol. Try alternating your alcoholic beverages with water (club soda and lime will make everyone think you are drinking) or a tasty mocktail like the one below!

I love making fresh juice martinis and mocktails because you can actually add nutrition to that beverage you are sipping and remove those nasty preservatives and additives from the store bought versions!

Virgin Bloody Mary

4 servings

3 large ripe tomatoes, cut into wedges
1/4 cup lemon juice
2 jalapeños, stemmed and seeded
2-3 teaspoons prepared horseradish
1 teaspoon Worcestershire sauce
1 teaspoon sugar
1/2 teaspoon celery salt
1/2 teaspoon freshly ground pepper
4 caperberries or large green olives for garnish
4 pickled dilly beans, for garnish

Puree tomatoes in a blender with lemon juice, jalapeños, horseradish to taste, Worcestershire, sugar, celery salt and pepper, scraping down the sides as necessary.

Refrigerate until chilled, about 2 hours. Divide among 4 ice-filled glasses.

Spear caperberries (or olives) and dilly beans on toothpicks to garnish the drinks.

Per serving: 38 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 9 g carbohydrates; 1 g added sugars; 1 g protein; 2 g fiber; 154 mg sodium; 375 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (25% daily value).

Enjoy the season and sip responsibly!

Always living with passion,

Sammie

Time to Get Warmed Up

Stop launching into your workout routine cold! With our quick warm up, you can limber up, avoid injury and prime yourself for a more effective workout!

Below are a few exercises you can do to get loose and lively before you break a serious sweat!

The Mummy

Stand with feet hip-width apart and raise left arm in front of you to shoulder height as you extend right leg forward. Next, extend left arm out to the left side as you bring right leg out to the right [as shown]. Finally, bring left arm forward again as you lean over from hips and extend right leg behind you. Repeat 10 times.

Walking Leg Cradle

Stand with your feet together. Raise your right knee and grab it with your right hand. Then, with your left hand, grab the outside of your right ankle and pull your foot up so the foot is even with your hip.

Keeping your back straight, bend your left knee and lower your butt until you feel a stretch in your right hip. Lower your leg after a second or so, return to the starting position, and repeat on the opposite side. Take a step each time you alternate legs. Repeat for 10-20 steps.

Hand Walk

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps.

Slow Motion Mountain Climber

Start at the top of a pushup (a). Keeping your abs braced, pick up your right foot and slowly bring your knee toward your right shoulder (b). Hold for two seconds, then return to start. Alternate legs until you’ve done 12 to 14 reps (six or seven per leg).

Single Leg Hop

Stand with weight on left leg, right knee bent and arms at sides and squat [A].

Jump up as you reach arms overhead [B]; repeat. Do 5 reps, then switch sides to complete set.

Booty Kicks

This exercise intensely works your hamstrings. You can perform this exercise while jogging in place or jogging over a distance. Keeping your torso erect, begin to jog. As you’re jogging, emphasize your back stride and bring your heel to your butt in an attempt to make contact between the two. If you’re able to make contact, great. If not, just bring your heel up as high as you can. Perform this exercise for one to two minutes.

Jumping Jacks

Stand with your feet together and your hands at your sides (a). As you raise your arms above your head, jump up just enough to spread your feet wide (b). Without pausing, quickly reverse the movement. Continue for a total of 20 to 40 reps.

Now that you’re all warmed up get going and bust that booty with a hardcore workout!

Always living with passion,

Sammie

Fresh Finger Food

There are plenty of opportunities for appetizer sized bites this season and those bites can seriously add up! Why not cook up a “healthier” appetizer to bring along to that festive event or when hosting at home!

Pack your appetizers with nutrient rich greens and nutritious deliciousness!

Collard Green Phyllo Pastries

NOTE: If you want to tame the taste of collard greens in the filling for these triangles, halve the amount of greens, then mash them with 1/2 cup firm tofu. This would also boost the protein content of each triangle.

Makes 16

• 16 oz. collard greens, stemmed and coarsely chopped
• 1 large shallot, coarsely chopped
• 2 Tbs. olive oil, plus more for brushing phyllo
• 1 clove garlic, minced (1 tsp.)
• 1 1/2 tsp. balsamic vinegar
• 12 sheets thawed phyllo dough (6 oz.)
• 1 small pear, peeled and thinly sliced

1. Pulse collard greens and shallot in food processor until finely chopped.

2. Heat oil in large skillet over medium heat. Add collard mixture and garlic, and sauté 5 to 7 minutes, or until collards have shrunk and are tender, and most of liquid has evaporated. Stir in vinegar, season with salt and pepper (if desired), and set aside to cool.

3. Preheat oven to 350°F. Coat baking sheet with cooking spray, or line with parchment paper. Place 1 phyllo sheet with long side closest to you on clean work surface; cover remaining phyllo sheets with damp kitchen towel to prevent drying. Brush phyllo sheet with oil. Stack 2 more phyllo sheets on top, brushing each with oil. Cut phyllo stack lengthwise into 4 strips.

4. Spoon 1 Tbs. collard mixture 1/2 inch from a short end of 1 phyllo strip. Top with 1 pear slice. Fold upper corner over filling to make a triangle. Continue folding triangle onto itself, across, and down to make triangle packet. Transfer to prepared baking sheet. Repeat with remaining phyllo strips, then repeat entire process with remaining phyllo sheets, collard mixture, and pear slices.

5. Brush triangles with oil, and sprinkle with kosher or sea salt, if desired. Bake 15 to 18 minutes, or until golden brown.

Per Triangle: Calories 68, Protein 1g (more if tofu used), Carbs 9g, Fat 3g, Fibre 1g

Enjoy a few bites this season guilt free!

Sammie

Fall In Love With Cooking Again

Has “experimenting in the kitchen” or ‘trying a new recipe” dropped way down on your to-do list, below organizing the family photos and cleaning out the basement?

Bring in the new year with a slew of new adventures in cooking! Long gone are the familiar groans you hear when your loved ones realize that it’s tuna casserole night yet again. It’s time to break you out of your Meatloaf Monday and Chicken Tuesday rut.

Today’s challenge extends far past this week. I want you to get excited about cooking once again and try to experiment with a new recipe at least once a week from here on out.

Yes, I understand that busy workdays, picking the kids up from dance practice, dropping off the dry cleaning and prepping for all things holiday might make this task seem a bit unrealistic…it isn’t. Get the whole clan involved! Depending on their age, your kids can help chop produce, pull the leaves off of herb stems or stir a bowl of homemade goodness.

If you need a bit of inspiration, simply check out your favourite clean cooking magazines, cookbooks or cooking shows. Plus, you can always  check out Tasty Tuesday and Thirsty Thursday for one of my favourite dishes or drinks, coming to you straight from the Booty Camp Fitness offices.

If a quick fix is more your speed, try my Omega Antioxidant Shake today!

Always living with passion,

Sammie

Fit in a Holiday Quickie!

Holidays mean our busy schedules are even busier than normal and fitting in time for ourselves and our health can easily be forgotten amongst the craziness. However, because stress levels are high, it’s even MORE important to take that time to exercise and keep your mind and body fit!

Taking just 10 minutes to squeeze in a quick workout can change your outlook on your day, lower stress levels, and help to maintain your fitness when time is of limited supply. Jump rope has been said to be able to burn 200 calories in just 15 minutes! Why not use this 10 minute jump rope workout to burn a quick 130 calories or more!?

Always living with passion,

Sammie

‘Tis the season…..

‘Tis the season to be…stressed.

Yes, pre-holiday deadlines, office parties, family get-togethers, crowded malls and school plays can often make December the craziest month of the year. How are you going to get through it with your sanity in tact? Jot down a daily to-do list!

My challenge is for you to rise and shine about 10 minutes earlier than usual each day this week. (Yes, I realize that for you morning exercisers and busy moms, 10 less minutes of zzz’s can seem like a huge request, but trust me.) Take those quiet early morning minutes to sit alone, reflect on the day ahead and make a list of everything that you’d like to get done throughout the course of your day. Whether you choose to hand-write your list on a fresh piece of paper or type it into your iPhone is up to you. The point is to simply get it down! By seeing early on what your day will look like, you can better prioritize and plan. Gone are the days of missed deadlines, extra zig-zags across town and mad dashes back out of the house at night to pick up dry cleaning or drop off a package at the post office. Get it off your mind, off your chest and onto that to-do list!

But be realistic. I like to separate my lists into the following categories: Today, This Week, This Month and Long-Term Goals. A to-do list is meant to free you, not bog you down with an exhausting, never-ending series of jobs. So, rank today’s to-dos in order of priority and urgency.

And, most importantly, don’t forget to add your own personal time to the list! Items such as your daily workout and meditating are just as vital as dropping off items at the Salvation Army or hitting the bank. Make taking care of yourself one of your daily to-dos. If you don’t, no one else will.

Always living with passion,

Sammie

Eat by Colours Antioxidant Guide

We’ve been talking antioxidants all week. So, what are they exactly?

Antioxidants are naturally-occurring substances (flavonoids) and nutrients (vitamin C, A or selenium) in food, which prevent or slow the cellular oxidative damage caused by free radicals. In other words, they help reduce inflammation (hello arthritis!), the risk of certain types of cancers and LDL cholesterol, while boosting immunity and eye health.

Flavonoids, virtually found in all plants (think produce), are responsible for the incredible hues of everything from tomatoes to leafy greens. In fact, you can identify the key flavonoid or antioxidant in your next piece of fruit or vegetable simply based on its colour. Here’s our quick and easy guide:

Red: lycopene, quercetin and hesperidin
Orange and yellow: beta-carotene (pre-vitamin A), zeaxanthin, lycopene, vitamin C
Green: chlorophyll, lutein, zeaxanthin
Blue and purple: anthocyanins, lutein, zeaxanthin, resveratrol, vitamin C, quercetin
White: beta-glucans, EGCG and lignans

Always living with passion,

Sammie

Omega Antioxidant Shake

Everyone knows I love a good shake, not only for it’s convenience but also for the fact that you can pack a whole load of nutrients into one small glass of yumminess.

Today we’ve packed your shake full of healthy omega fats and lots of rich antioxidant fruits. Check it out

Omega Antioxidant Shake

1/4 cup almonds
1 medium banana
1 cup blueberries
6 large strawberries
1 cup skim milk or almond milk
3/4 cup greek yogurt or silken tofu

Add all ingredients to blender and blend till smooth.
Enjoy!

Always living with passion,

Sammie

Yoga for Immunity

Has the sound of coughing and sneezing overtaken your office? Are your little ones trailing runny noses into your house? Believe it or not, yoga can actually help boost immunity and protect against viral invaders. Here are a couple of reasons why from the folks at Gaiam:

- Detoxifies and oxygenates your system
- Balances the hormones you need for a strong immune system
- Releases stress and fatigue, two precursors to lowered immunity
- Triggers acupressure points said to help evict viruses and bacteria from your body

So, let’s get to posing!

Complete Breath

What It Does: Strengthens the lungs and diaphragm by causing them to expand more fully than they typically do. Stretches and strengthens the chest muscles. Increases circulation and lung capacity. Energizes the entire body. “The exaggerated hold of the breath lets your body absorb more qi from the inhalation,” says Strom.

How to Do It: Sit cross-legged with your spine tall. Breathing through your nose, inhale and hold your breath, then exhale and hold your breath — all for an equal amount of time (three to seven seconds each; don’t strain). Continue for one to three minutes.

Fierce Twist

Come into Chair, or Fierce pose with your knees bent, feet together.

Inhale and lengthen your spine. Exhale and twist to the right, hooking the left elbow on or around the right knee. Press your palms together and roll the top shoulder onto your back. Keep your knees even, navel drawn in, especially on the exhales.

You’re connecting to the Sea of Energy here, two finger-widths below the navel. When this is stimulated, your digestive system is said to benefit, along with giving you a more awake, energized body.

Take 5-10 breaths on this side, then either forward fold in-between with bent knees and relax like a rag doll, or move directly to the opposite side.

Wall Splits

When you invert, as you’ll be doing here, it provides you with a full body cleanse, assisting your lypmhatic system to sweep out those pesky toxins. If you really firm your fingertips into the floor and hug arm muscles to the bones, you’ll activate the points all along the hands and arms that are thought to help release pain, joint compression and boost immunity.

Come into Down Dog facing away from the wall. With squared hips (watch that the top hip and leg don’t roll open), lift your right leg up the wall, foot flexed.

As you lift the leg higher, walk your hands back until you feel a stretch in the legs, and a fiery strength in the arms. Widen and drop your shoulders, and relax your head. If you want a deeper stretch, bend your elbows back towards the wall.

Breathe here for 5-10 breaths on each side; rest in Child’s Pose in-between.

Bow pose (dhanurasana)

Bow pose puts pressure on the belly, making the digestive system stronger and healthier by increasing blood flow to the abdominal organs. And because the digestive system is full of lymphocytes, the small white blood cells that fight invaders, strengthening it boosts your overall immunity and health as well.

Lie down on your belly, keeping your arms alongside your body. Tuck your chin toward your chest to lengthen your neck. If comfortable, rest your forehead on the mat. Bend your knees and reach for your feet or your ankles. Smoothly and slowly, lift your head up off the floor, raising your chin and chest. Press your feet back into your hands, gently lifting your knees off the floor. In the full posture, the knees and the chest come up to the same height off the floor. Breathe slowly and deliberately into your belly. If your breath is short and choppy, you’re overstraining. Once your muscles begin to tire, after five to eight breaths, release the pose slowly. Rest on your belly, turning your head to either side. Repeat two more times. As a gentler alternative, you can replace this pose with bridge pose (setu bandha sarvangasana).

Shoulderstand (salamba sarvangasana)

The shoulderstand pose puts pressure on the thyroid gland at the base of the throat, stimulating the endocrine system, which works with the nervous system and the immune system to help the body cope with stresses and fight invaders.

Practice this pose on a soft surface to protect your neck and upper back. Carpet, a folded mat, or a blanket will work. If using a blanket, fold it carefully and place it under your shoulders, upper back, and the base of your neck letting the length of your neck extend beyond it and your head rest on the floor. Lying on your back with your arms alongside your body, raise your legs up toward the ceiling. Pressing your arms into the floor, smoothly swing your legs up overhead. Let your legs hang over your head or knees rest on your forehead. Place your palms on your back to support the weight of your body. Inch your elbows closer together on the floor and lift your legs straight up toward the ceiling. It’s not necessary for your legs to be perfectly straight. Just keep reaching up gently with the feet, breathing naturally, and mindfully noticing your blood flow. If you need to cough, sneeze, or swallow, slowly come out of the pose. Stay for one to five minutes. To come out, slowly lower your legs over your head into plow pose (halasana). Place your arms down by your sides. Using them as brakes, slowly with control roll down one vertebra at a time to lie on your back. Take a few breaths on your back to notice the effects of the pose.

Stay healthy!

Always living with passion,

Sammie

(sources linked in pose titles)

Colour Your Salad

Sticking with the theme of colouring your plate this week there is one surefire way to colour your insides! A salad will solve all of your grey,beige, brown, or white plate problems!

Rich with ingredients loaded with fibre, antioxidants, vitamins and minerals, they are also a surefire way to boost your immune system, fight aging, lose weight and clean out your pipes! Stay healthy and slim with the salad below!

Antioxidant Salad
Serves 6.

Ingredients:

1 head romaine lettuce, trimmed and torn into pieces
Small bunch arugula, torn into pieces
1/2 cup fresh chopped flat-leaf parsley
6 freshly chopped basil leaves
1 carrot, thinly sliced crosswise or grated
1 stalk celery, thinly sliced crosswise
1/4 cup radish sprouts
6-12 grape tomatoes halved or quartered
1 bulb fennel, trimmed and thinly sliced crosswise
1 teaspoon ground flaxseeds

Directions:

Combine lettuce, arugula, parsley, basil, carrot, celery, radish sprouts, fennel, and flaxseeds in a large bowl. Drizzle with enough dressing to lightly coat. Toss to combine.

Lemon-Lime Olive Oil Dressing
Makes 3/4 cup

Ingredients:

Juice and zest from 1 lemon
Juice and zest from 1 lime
1/4 cup extra-virgin olive oil or flax oil for extra omega power
1/4 teaspoon sea salt
1/4 teaspoon freshly ground white pepper or cayenne if you like a kick

Directions:

Whisk all ingredients together in a large bowl; let stand 10 minutes before using.

Enjoy!

Always living with passion,

Sammie

Colour Your Plate

Your challenge this week is to colour and, no, there are no crayons involved!

Instead of piling your plates with beige-toned hues, your goal over the next few days is to fill each meal with an array of bold, bright colours. So, in addition to your three to four ounces of lean protein and half-cup of whole grains, cover the rest of your plate with a plethora of produce in a range of rainbow shades. Think dark, leafy greens, vibrant red-hued tomatoes, orangey carrots and sweet potatoes, and the deep purples of nightshade vegetables (hello eggplant!).

“Why?” you ask. Not only do fruits and vegetables add an abundance of fibre, vitamins and minerals to your diet, but they also pack an antioxidant punch. Each colour comes packing with a good helping of a different member of the flavonoid family. Carotenoids and lycopene and chlorophyll, oh my!

Need help jam-packing your menu with antioxidants? Check back Thursday and Friday for an Omega-Antioxidant Shake and our Eat by Colours Antioxidant Guide!

Always living with passion,
Sammie

Plank Challenge

I must first apologize for my blogging tardiness. It’s been a bit of a hectic week with lots of unexpected and exciting turns that have prevented me from staying on top of my game

I decided to combine “Motivation Monday” and “Workout Wednesday” into one post to make up for it lol! And shush I realize it’s Thursday…..

This week I’m challenging you to take some of your tv or computer time in the evenings and incorporate the almighty plank into your commercial or surfing breaks. A few planks each night and you can tighten and tone your midsection effectively! In case you’re all set with your argument that planks are boring I’ve put together a video with 10 fun variations. Enjoy!

Always living with passion,

Sammie

Natural Migraine Relief!

If you’re a regular headache – or even migraine – sufferer, you’re probably familiar with every prescription, trick and home remedy meant to send the pain, swelling and sensitivity packing. But, have you tried exercising? No, I’m not suggesting that you grab a skipping rope the next time a huge migraine hits. But adding regular exercise to your daily routine may prevent them from hitting in the first place!

Researchers at the University of Gothenburg, Sweden, asked 91 migraine patients to either exercise for 40 minutes three times a week, participate in relaxation techniques or take migraine medication. After a three-month period, all three groups reported reduced numbers of migraines. In fact, there was no difference in preventative effect between the varied treatments. Regular exercise proved to be just as effective as a prescribed pill!

In addition to strapping on your running shoes for a sweat session, here are a few other remedies to give a go.

Magnesium

Found naturally in leafy greens, some legumes, nuts, seeds and whole, unrefined grains, the mineral magnesium is required for over 300 biochemical reactions in the body including helping to maintain normal muscle and nerve function, regulating blood sugar levels and metabolizing energy.

Several studies evaluating the link between magnesium and migraine reduction have been promising, and others have found that the mineral may help reduce the severity of migraines. More studies are needed however. And, since high doses of magnesium can lead to nausea, muscle weakness, low blood pressure and interact with certain medications, it’s best to speak to your health care practitioner before upping your dose through supplementation.

Mint

Peppermint has long been used medicinally for the treatment of headaches and migraines. And now researchers have discovered that it may help reduce pain by relaxing local blood vessels and tight muscles in the neck and head (tension headache anyone?). What can you do at home? Rub a few drops of peppermint oil into your temples, forehead and hairline for a home acupressure treatment. Since the oil can be a bit intense, especially to those with sensitive skin, you may want to consider mixing a drop or two into your lotion or grab a mint-based shampoo for an invigorating scalp massage the next time you’re in the shower.

Water

Seems simple, doesn’t it? But it’s true. Many headaches are actually the result of dehydration. And, unfortunately, downing a few glasses in one sitting won’t cut it. Proper hydration throughout the day is key. The recommended eight cups of water a day is the minimum amount of fluids your body needs to keep it functioning properly. Increase that number during warmer summer months when sweating will cause rapid water loss. Exercising? Drinking H2O beforehand is just as important as during. Properly hydrating the day before and in the hours leading up to strenuous activity will help prevent migraines caused by water loss from physical exertion.

Cut the caffeine

Stop panicking! I’m not telling you to banish your morning cup of coffee altogether – but drink sparingly. Caffeine causes dehydration, which can trigger a headache or migraine. Good rule of thumb: Enjoy a glass of water for every cup of joe you drink – and that’s in addition to your eight glasses a day. (Same goes for alcohol!)

Hopefully these natural remedies can help reduce the amount of medication you need to take for your migraines and keep your body strong on the go!

Always living with passion,

Sammie

Apple Cider!

While perusing the web today looking for new Thirsty Thursday recipes for kitchen inspiration I came across a recipe from “The Gracious Pantry” that needs no modification. A yummy and CLEAN apple cider recipe!

Of course for best fitness results enjoy this withOUT alcohol added, it’s equally warming and delicious

Be sure to visit the Gracious Pantry blog for lots of great recipes and a complete history of apple cider, it’s very interesting!!

Clean Eating Spiced Apple Cider (a.k.a. Mulled Apple Cider)

(Makes 2 servings)

Ingredients

2 cups apple juice
 (fresh is best)
2 cinnamon stick
6 black pepper corns
6 whole cloves
Zest of 1/2 an orange
Zest of 1 lemon

Directions:

Prep: If using fresh apples, wash, cut and juice them.

Step 1 – Combine all ingredients in a pot and bring to a boil.
Step 2 – Reduce heat and simmer for 5-20 minutes, depending on how strong you like your cider.
Step 3 – Pour juice through a fine-meshed sieve, into a mug.  Allow to cool slightly.

Drink and Enjoy!

Always living with passion,

Sammie

Steamy Supper

Nothing can fill your tummy up perfectly on a cool day than a hearty soup. It’s one of my favourite cold weather meals and I love the fact that you can jam pack a soup with veggie goodness.

Today’s Tasty Tuesday highlights a filling vegetable soup that is sure to get you cozy right down to your toes

Ingredients

•    2 tablespoons extra-virgin olive oil
•    4 leeks, white and pale-green parts only, halved lengthwise, chopped into 1 inch chunks, and washed well (I like to submerge in a bowl of water to rinse all the sand off)
•    3 celery stalks, chopped into 1 inch chunks
•    3 medium carrots, cubed
•    2 garlic cloves, crushed
•    2 pinches of red-pepper flakes
•    Coarse salt and freshly ground pepper
•    5 1/4 cups homemade or store-bought low-sodium chicken stock
•    1 1/2 cups water
•    1 small butternut squash, peeled and cubed
•    2 Yukon Gold potatoes, cubed
•    1 head escarole, cut into 1 inch thick ribbons
•    1 can (15 ounces) chickpeas, drained and rinsed
•    2 tablespoons fresh lemon juice
•    2 tablespoons thinly sliced fresh mint
•    2 tablespoons thinly sliced fresh dill

Directions

1.    Heat oil in a large Dutch oven or stockpot over medium-high heat. Cook leeks, celery, carrots, garlic, red-pepper flakes, and 1 teaspoon salt, stirring occasionally, until leeks are translucent, about 5 minutes. Add stock and water, and bring to a boil.
2.    Add squash and potatoes. Return to a boil. Reduce heat, and simmer, partially covered, until vegetables are tender, about 15 minutes. Stir in escarole and chickpeas, and return to a boil. Stir in lemon juice and herbs. Season with salt and pepper.

OPTION: You can also add kale and cherry tomatoes for some added nutrients and flavour!

Always living with passion,

Sammie

Web Wisdom

On Friday, I showed you some of my favourite social media posts centered on the topics of health and motivation. Now, I want you to find your own! This week, your challenge is to use social media to boost your wellbeing.

Whether you’re a loyal Facebook or Twitter user (or both, my social media sisters!), I want you to find a new page, person or organization to “like” or “follow” each and every day this week.

Your internet time may be often spent browsing your friends’ photo albums, playing games or catching up on the latest celebrity gossip – don’t worry, I won’t ask you to give that up (I follow @victoriabeckham, after all!)! Instead, on a daily basis, add searching for people and organizations that promote health via nutrition, fitness, mindfulness, well-being or motivational posts to your social media time.

Come across a truly moving, shocking or beneficial post? Why not click “retweet” or “share” to pass the good through the virtual realm? Heck even post it here in the comments section so we can all enjoy!

Happy clicking!

Always living with passion,

Sammie

Social Media Fitness

If you’re anything like me, you’re a social media fiend. Techie outlets a la Facebook and Twitter not only help me stay in contact with all of you lovely ladies, but also keep me on top of the latest when it comes to fitness and nutrition. In a matter of minutes, I can read up on the newest study findings, peruse a trending workout topic and even get motivated with the help of a well-crafted quote…all in 140 characters or less, of course.

When you come across a post you feel strongly about, you’re often tempted to “share” or “re-tweet,” so your bevy of family, friends and followers can equally benefit from the nugget of knowledge. So, I’ve decided to bring that same sense of community and sharing here. I’m extending #FF (aka Follow Fridays) beyond the invisible walls of Twitter and have pulled together a few of my favorite words of inspiration, clean eating and exercise from the last week for you to enjoy.

Look for me on Twitter by my handle @sammiekennedy. See you in social media!

@eatcleandiet
Remember Eat close to the earth this time of year. Dirt on your roots isn’t so bad. Try carrots, beets, turnip, and onions! #JustTheRules

@toscareno
walnuts, pecans, 1/2 tbsp coconut oil and 1-2 tbsp cinnamon honey in the food processor for 10mins. It’s as good as dessert.

@clinton_kelly
Take a piece of advice from Uncle Clinty: If you’re waiting for someone else to make you feel fabulous, you’re gonna have a long-ass wait.

@Kris_Carr
Please eat salad. #preventionrocks

@unhealthytruth
People who skipped breakfast (even as kids) have on average larger waists than those who don’t skip says American Jrnl of Clinical Nutrition

@Andreametcalf
Do 4-six 30 sec cycle sprints w/4 min rest between for 3 days/wk to help regulate insulin levels & reduce CVD >25-45 min of aerobics #health

Always living with passion,

Sammie aka @sammiekennedy

Peanut butter cup perfection!

Sitting at home arguing with my late night sweets cravings recently I decided to do a “healthy remake” of the number one thing on my mind. A peanut butter cup!

Who doesn’t love peanut butter cups!?

Rather than the sugar loaded, processed and nasty for the waistline version from the corner store I searched through my cupboard to get the flavor and satisfaction of that sweet treat in a quick blended version. This smoothie was born

I’ve done both Vegan and non-vegan versions and will share them both as this really kicks that craving in the butt!

Peanut Butter Cup Milkshake

Ingredients:

1 cup – vanilla unsweetened almond milk OR regular 1% cow’s milk
1 scoop – chocolate Sungodess rice protein OR chocolate whey protein powder
1 tbsp – organic peanut butter OR almond butter (I like the costco brand for this recipe)
1 packet of stevia OR maple syrup to taste for sweetness (you don’t need much)
5 ice cubes

Directions:

Place all items in a blender and blend until smooth.

NOTE: For fruity sweetness you can always add banana to the smoothie and remove the maple syrup or stevia.

Serve in a tall  glass and sip away at the peanut butter cup, guilt free goodness….actually add two straws for even less guilt and some sweet romance

Are there any other favorite treats you’d like to see a healthy remake of? Leave me a comment below!

Always living with passion,

Sammie

Eating healthy? What a crock!!!

I hear many people complaining that they either don’t have the time to make clean meals at home, or that buying wholesome food is simply too expensive. Well, we’ve put an end to both excuses here with an easy and affordable slow cooker meal.

There is plenty of time in a day to fit in exercise and clean meals with just a little preparation and a plan. A wicked way to ensure you eat a home cooked dinner and NOT take out is to make sure your dinner is ready for when you come home. Now you can feed your whole family with a few items you prepared the evening before (or even on the weekend)!

Better yet this whole meal can be prepared for under $15 dollars for your entire family!

Crock Pot Pineapple Chicken
(4 servings)

Ingredients
2 large chicken breasts, boneless and skinless
1 small jar of salsa
4 small raw zucchini, or two large, cubed
1/4 medium, fresh pineapple, cubed

Directions

Turn on a crock pot to the low setting and put in the chicken and salsa. Set your timer to cook for about 4-6 hours depending on the intensity of your crockpot, you may need to read directions or experiment the first time. The chicken should fall apart easily when finished.

Once cooked shred the chicken using two forks and mix in your raw zucchini and fresh pineapple.

I would serve this with a side salad or on a bed of quinoa or brown rice. Enjoy!

Nutritional Content per Serving (1/4 of batch)

Calories: 151
Total Fat: 2 g
Carbohydrates: 13 g
Protein: 22 g

Always living with passion,

Sammie

Greens in a cup

As you might recall, one of the ways I love to incorporate greens into my food regiment is through the green monster smoothie. In my time playing around with different combos I’ve discovered that adding greens PLUS healthy fats in an avocado makes for a smooth, delicious and dairy free version without the normal addition of creamy yogurt.

I thought I’d share one of those variations with you today as a quick breakfast or snack that you can easily incorporate into your day to make sure you’re topping up on green goodness!

Green Vitality Smoothie

Ingredients

•    1 cup of fresh baby spinach (rinsed)
•    1/2 of a whole avocado (peeled and sliced)
•    1 package of silken tofu or 1 scoop protein powder
•    1 honeycrisp apple with the skin (rinsed, cored, and sliced)
•    8 oz of orange juice (fresh when possible or pure orange juice)
•    Honey (to taste)
•    Ice

Directions

1.    Blend all ingredients in a blender (my favourite is the vitamix) until completely smooth
2.    Makes about 4 (8oz cups)
3.    Enjoy with the kids or your family!

There couldn’t be a simpler or tastier way to get those veggies into your body. Give it a try and let me know what type of variations you enjoy!

Always living with passion,

Sammie

Moving on the Move

I’m headed out of country this weekend to check out our next potential DVD filming site and I started to wonder exactly how I will workout when I am away. I’m going to be at a location without a gym so I’ve got to get creative and use the minimal time I will have on hand to squeeze in a quick sweat session.

I plan to use a couple of lightweight pieces of equipment like gliders and a resistance band to keep moving on the move so I don’t fall off track

Here’s a quick full body circuit workout I’ll perform.

I plan to do each exercise for 45 seconds before moving to the next. Then I will rest for 2 minutes and do the full circuit one more time.

Exercise 1 – Squat Press (Exercise band)

Stand on middle of band, feet shoulder-width apart, one end of band in each hand, arms down. Do a biceps curl, then rotate wrists so palms face forward and straighten arms overhead. Squat (as shown), then stand and lower arms to start.

Exercise 2 – Wall Squat

It’s definitely easy to find a wall unless you are camping (then you use a tree).

Lean against a wall, with your feet 1.5 to 2 feet away from it, shoulder-width apart. Bend your knees slightly and hold that position for 5 to 10 seconds. Bend deeper and hold. Repeat until you’ve hit five different positions; go as low as you can.

Exercise 3 – Diamond Push-Up

Diamonds are a girl’s best friend right?

Get into traditional pushup position, but place your hands directly under your chest with your index fingers and thumbs spread and touching; that’s the diamond. Keep your back flat throughout the movement. Lower your body until your chest nearly touches your hands. Pause, then push your body back up to the starting position.

Variation 1: Put your knees on the ground for a lower intensity option.

Variation 2: Elevate your feet on a bench, chair, or bed for a higher intensity option.

Exercise 4 – Supine Row

Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees. Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor. Lower and repeat.

Exercise 5 – Gliding Reach (Using Gliders)

Kneel on all fours, wrists directly under shoulders with disks under hands, knees under hips. Engage abs and slide arms straight out as far as you can while keeping back flat and hips lifted (as shown), then slide arms back to start.

Exercise 6 – Gliding Mountain Climbers (Using Gliders)

Begin in plank position with wrists under shoulders and feet on Gliding discs. Bend right knee in toward chest. Extend right leg behind you as you bring left knee in to complete 1 rep. Try to switch legs as quickly as possible.

Exercise 7 – Plank to Pike (Using Gliders)

Start in push-up position with hands slightly wider than shoulders, disks under feet. Lower body toward floor, push back up to start and slide feet toward hands so body forms an inverted V (as shown). Slide back to start.

For cardio I’ll run outdoors or do a stairwell run workout! Stairs are killer and so accessible!

This workout also does not have to be exclusive for travel. It’s a great living room workout as well Get sweating!!!

Always living with passion,

Sammie

Halloween treat after a “green” week

Well everybody’s house is now buried in Halloween candies and treats! It’s going to take all your willpower to avoid eating handfuls and suffering the consequences of falling off track with your nutrition!

As usual I always say everything in moderation, so try to skip those treats and save up a few choice options for your cheat day. In the meantime, let’s offset the impact of all that sugar with this week’s challenge. Incorporating 1-3 cups of greens into your daily eating habits.

Below is a great way to mix those greens into your dinner for the kids too. Disguised amongst some yummy lower fat mac n’ cheese we’ve tucked some spinach to keep your body healthy.

Green Mac N’ Cheese Please

Ingredients
•    3 tablespoons plain dry breadcrumbs
•    1 teaspoon extra-virgin olive oil
•    1/4 teaspoon paprika
•    1 16-ounce or 10-ounce package frozen spinach, thawed
•    1 3/4 cups low-fat milk, divided
•    3 tablespoons all-purpose flour
•    2 cups shredded extra-sharp Cheddar cheese
•    1 cup low-fat cottage cheese
•    1/8 teaspoon ground nutmeg
•    1/4 teaspoon salt
•    Freshly ground pepper, to taste
•    8 ounces (2 cups) whole-wheat or spelt elbow macaroni, or penne

Preparation
1.    Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2.    Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3.    Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4.    Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5.    Bake the casserole until bubbly and golden, 25 to 30 minutes.

KID TIP – To make this a cool “green” dinner for the kids blend the spinach in with the cheese sauce, it’ll be less noticeable and an easy way to get some veggies in their diet.

Remember halloween treats are meant for just that, “treating yourself”, after a week of eating your veggies

Always living with passion,

Sammie

Get Your “Om” On

Happy Friday errrr Sunday! Sorry peeps I was busy “paying myself first” with a wicked Divorce party to celebrate the end of a long and tedious separation. However I do want to provide you with one more tool for taking care of and balancing yourself.

Did you manage to take out a few minutes for yourself every morning before the stresses of the day ahead and never-ending tasks on your to-do list took hold?

You may have actually found focusing on the morning peace and quiet a bit difficult. I can never seem to lull my thoughts for long before looming deadlines and project ideas start bounding around in my head. This week, during your morning stretch, shower, run or yoga, did you manage to only take a few deep, calm breaths before thoughts of what you’d make for dinner or your morning meeting crept in? How can you overcome the side effects of a busy life and, therefore, a busy brain? One word: meditation.

With an aim at developing mindfulness, concentration and inner peace through calm, focused breathing, mediation has been found to help reduce blood pressure, improve circulation and even promote cognitive function. Yes, your morning coffee pick-me-up may be a thing of the past! In as little as 20 minutes a day of “mindful” meditation, participants in a Consciousness and Cognition study found that they were mentally sharper after a mere four days of practice (and that’s sans the caffeine of a cup of joe!).

Studies have also found that regular mindful mediation may also boost focus and memory, since regular practitioners have an improved ability to tune out distractions.

And, if that weren’t enough, by applying many of the principles of mediation to eating, you may lose weight as well! A slower and more thoughtful approach to food consumption, known as mindful eating, is quite simple. Notice the colors on your plate, breath in the smells, and take the time to enjoy the flavours and textures of your food. Chew slowly. Avoid all distractions (translation: turn off the TV, eat at the dinner table and put down the iPad).

Now that I’ve talked you into given meditation a whirl, how do you get started? Here are a couple of tips from Gaiam Life:

http://life.gaiam.com/article/meditation-101-techniques-benefits-beginner-s-how

1. Sit or lie comfortably.

2. Close your eyes.

3. Make no effort to control the breath; simply breathe naturally.

4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods.

The key is to be patient with yourself, your mind will wander, gently bring it back to the breath. Eventually your practice will become easier and very rewarding.

Always living with passion,

Sammie

Clean Comfort Chai Latte

I’m all about the warm soothing drinks now that the fall is here. As the weather gets colder I love to take some time to just chill out and indulge myself in a cuppa love. This week I’ve highlighted a favourite cozy beverage that often comes with a serious calorie impact. I’ve cleaned it up so I can enjoy the clean comfort, guilt free, anytime

Clean Comfort Chai Latte

(Makes 2 servings)

Ingredients:

1 3/4 cup boiling water
2 tea bags of Chai Rooibos tea
1 stick cinnamon
10 whole cloves
1/2 inch fresh ginger, peeled and sliced
1/2 cup non-fat milk or almond milk
2 tsp. honey (optional)

Directions:

Step 1 – Place the tea bags, cinnamon stick and whole cloves in a large glass measuring cup, bowl or pitcher.

Step 2 – Pour the boiling water into the same measuring cup.

Step 3 – Allow to steep for at least 10-15 minutes. But for a truly strong and spicy flavor, you can let it steep much longer. Taste it every ten minutes to find the flavour you enjoy.

Step 4 – Add the sweetener and stir to dissolve.

Step 5 – Add your milk of choice

Step 6 – Enjoy!

Always living with passion,

Sammie

Senzo Self Massage

Since we are focusing on taking care of yourself and paying yourself first this week, I decided to swap out your workout with a wicked explanation of self massage techniques by the beautiful Monique Savin. She’s developed a technique called Senzo and takes me through a full body self massage in our video today

For more info on Senzo check out Monique’s free preview here! This is a great technique to use to work out all those sore muscles from Booty Camp!

Always living with passion,

Sammie

Personal Trainer Pizza!

There are times when we are searching desperately for something to comfort us. Many times we reach for something that reminds us of happy times, our childhood or friends. I call these the ultimate comfort foods.

The downfall of many of our favourite comfort foods is that they can require us to start wearing comfortable sweatpants as our waistline expands! I like to try and reinvent some of these comfort foods into dishes that we can enjoy guilt free.

Today I’m tackling a personal favourite! PIZZA. Pizza often comes slathered in hidden oils and fats and can pack a mean punch when it comes to packing on the pounds on your body, YIKES!

Pizza is actually one of the easiest comfort foods to reinvent. You can create your own personal pizza, and one for each family member, in less time than it takes to wait for delivery!

Here’s my method and my favourite style but feel free to customize and make your own using your own healthy ingredients

Ingredients:

Whole wheat pita
Pizza sauce or tomato sauce with fresh basil
Garlic (sliced thinly)
Brown mushrooms
Broccoli (Soooo good on pizza!)
Green olives
Cherry tomatoes
Grilled chicken or turkey breast, sliced
Low fat mozzarella cheese (1/4-1/3 cup grated)

Preparation:

Place your pita on a baking sheet and spread a heaping tablespoon of pizza sauce on top. Arrange your veggies and chicken on top of the sauce and sprinkle with grated cheese.

Simply pop into a 350 degree oven until the cheese melts and bubbles. You can also switch to broil to accelerate the cooking of the cheese at the midway point since most of the ingredients are already cooked.

BONUS STYLE!

A fancier combo I enjoy consists of figs, prosciutto, arugula and a sprinkle of fresh parmesan with a drizzle of balsamic and olive oil.

Try this out at home with your favourite veggies and proteins. If you’re vegetarian add beans, marinated tofu, or use hummus as your sauce, the sky is the limit! Just make sure to go conservative on the cheese and use as many fresh ingredients as possible! It’s delicious!

Always living with passion,

Sammie

Paying yourself first

A good friend of mine, Stuart Knight, gave a thought provoking presentation at our annual Kick Booty Conference for all of our Booty Camp instructors. One of the valuable points that he raised with the group was the concept of “paying yourself first”.

This week your Motivation Monday challenge is just that, taking the time to pay yourself first!

So what IS paying yourself first? Simply put, paying yourself first is taking care of YOU. Whatever you need to do mentally, physically, emotionally at the start of the day to center yourself, DO IT!

Paying yourself first is something we often neglect to do, and I’m the first person to admit I am very guilty of this self neglect. We’re so busy taking care of everyone else that we let our needs fall to the wayside and in doing we are actually neglecting to be a whole and balanced person for those very people that rely on us for care. Our emotional piggy banks are running on empty, we’re tapped, tired and testy. By taking 15, 20, 30 minutes each morning to take care of yourself you become a happier, more productive, more balanced friend, mother, father, sibling, and lover.

So take that time to do some yoga, meditation, quiet reading, journaling, massage, run, or whatever it is that help you feel alive each and every day this week. I know I’ll be challenging myself to it. We’ll be stronger in all aspects of our lives for it

Always living with passion,

Sammie

Cocoa Comfort

Having one of those days where you just need a pick me up? Something cozy and chocolatey to make you smile? I know I am! It’s chilly outside and I’m feeling a bit of the fall blues.

So I figured, why not indulge in some homemade spicy hot cocoa to warm your soul?

Hot chocolate doesn’t have to be loaded with refined sugar to taste yummy. I just whipped up this batch of warm chocolate love using maple syrup as an alternative since it tends to release slower in the blood stream.

Spicy Cocoa

Ingredients:

2 cups milk or almond milk

2 heaping tablespoons 70 % + dark chocolate cocoa powder

2 teaspoons sweetener – maple syrup, honey or stevia

1 medium (3 – 4 inch) cinnamon stick

1 teaspoon vanilla extract or 1/2 split vanilla bean with the seeds scraped

1/8 teaspoon cayenne pepper

Directions:

1. Heat milk, cinnamon stick and vanilla bean (if using) in a saucepan over medium until steaming. Do not allow to boil. Turn down to simmer.

2. In a separate bowl add cocoa powder and sweetener together. Whisk to combine ingredients, then add to milk.

4. Whisk cocoa mixture into milk until well blended. Remove from heat.

6. Stir in vanilla extract to taste if vanilla bean was not used.

7. Add the cayenne to taste.

8. Remove cinnamon stick and strain prior to serving if vanilla bean was used.

9. Pour into your favorite mugs or cups.

Serves 2

Enjoy your chocolate love

Always living with passion,

Sammie

Mmmmmmmuffins

So I know it’s not Tasty Tuesday anymore but I was experimenting in the kitchen this morning and created a muffin I just have to share!

The recipe uses cocunut oil instead of butter, maple syrup instead of sugar, and spelt flour instead of white. I swear you can’t tell the difference! For an added protein punch I paired them with an “yogurt explosion” injection of vanilla greek yogurt in the center!

Pumpkin Spice Muffins (Vegan Option)

makes approximately 12 regular or 36 mini muffins

• 1 3/4 cups spelt flour
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1 – 1 1/2 tsp pumpkin pie spice (or to taste)
• dash of nutmeg
• 1/2 tsp sea salt
• 1 1/2 cups canned pumpkin
• 2/3 cup maple syrup
• 1/3 cup softened non-hydrogenated coconut oil
• 1/2 cup raisins (optional)
• 1 cup vanilla or plain greek yogurt (optional)

Preheat oven to 375 degrees.  Prepare muffin tray(s) with paper liners or a light coating of oil.

In a medium bowl, whisk together dry ingredients.  In a large bowl, mix pumpkin, syrup, and oil.  Add dry ingredients and stir just until all flour is absorbed.  Fold in raisins, if using. NOW TEST YOUR BATTER. The best part of this recipe is that the batter is vegan so taste now and adjust spices to your  personal taste.

Portion the batter into muffin tray(s), about 1/2 to 3/4 of the way full, and bake – 25 minutes for regular sized, 12-15 minutes for minis, until the tops are domed and a toothpick inserted in the center comes out clean.

Allow muffins to cool.

Filling:

Spoon yogurt into a pastry bag with a long tip made for injecting cupcakes with filling.

Insert the tip of the bag approx half way into the muffin.

Apply gentle pressure, you will see the muffin begin to puff up. Inject approximately a tablespoon of filling and slowly pull the tip of the icing bag out so that the yogurt fills the space you created.

Voila! Store in the refrigerator since there is yogurt involved Enjoy!!!

Always living with passion,

Sammie

Fit Flavour!!

How often do you try to “flavour up” a meal with store bought condiments like BBQ sauce, ketchup, salsa, or bottled marinades? Unfortunately, tasty as these options are, they are a prime suspect for “hiding” sugar! I challenge you to take these items out of your refrigerator and look at the label. I can almost guarantee there is hidden sugar in there!

Since the sugar police are working in full force this week I’ve decided to give you a recipe for a quick and simple salsa you can make at home to top fresh talapia (or your favourite fish), pork tenderloin, chicken breast or even rice or quinoa!

Aside from this recipe try using herbs, spices, veggies or fruit to add flavour to your meals instead of processed items that hide a plethora of ingredients you don’t want to put in your body!

The mango in this salsa will satisfy your taste buds and your need for sweetness, the onion is packed with antioxidants, the lime juice will help balance the PH of your body and the red pepper will help your body repair from all your dedicated workouts! Fit Flavour!!!

Mango Salsa

• 1 firm-ripe mango, pitted, peeled, and cut into 1/4-inch dice
• 2 tablespoons finely chopped red onion
• 1/4 teaspoon freshly grated lime zest
• 1 tablespoon fresh lime juice
• 1/2 red pepper diced
• 2 tablespoons fresh mint leaves, chopped

In a bowl stir together salsa ingredients with salt to taste and let stand, covered, at room temperature. Salsa may be made 2 hours ahead and kept at room temperature, covered.

Bon appetit!

Always living with passion,

Sammie

Sugar Police!

The sugar police are back! This week I’m challenging you to CUT OUT SUGAR!

We all know that excess sugar in your meals takes a toll on your waistline, but did you know that eating just a little sugar only feeds more cravings for sugar? – it’s a viscous cycle!

I recommend to all of my clients who are looking to lose inches and body fat to drastically reduce their sugar intake (meaning leave the sweets for your cheat day ONLY). There are plenty of healthier sweet substitutes I will highlight at the end of this post.

HOW do you reduce your cravings for the white stuff?

1. Eat Breakfast! Skipping a balanced and healthy breakfast with BOTH proteins and healthy carbohydrates such as oatmeal, whole grains or fruit WILL lead to almost guaranteed sweet cravings later in your day. Start your day off right with a healthy smoothie or balanced meal to help yourself avoid the candy bowl later in the day.

2. Raise Your Glass… Of water of course! When we become dehydrated we often start to have cravings. Food cravings and dehydration often cause a similar response making you believe you need food. Make sure you are drinking 2-3 litres of water throughout the day to avoid this common pitfall. And if you do come across cravings, drink a big glass of water first to make sure it’s not dehydration before reaching for a healthy sweet treat like an apple or berries.

3. Eat Healthy Sweets. Eating healthy sweets like fruits and sweet veggies can help to curb that desire of your body for sugar. These healthier sugars can be just as satisfying and keep your mind off the fact that you want some junk. I personally like about 10 frozen grapes to curb my sweet cravings!

4. Catch Some Zzzzz’s. At times we crave sugars in order to increase our energy levels. Instead of hyping yourself up artificially try getting enough rest that you don’t need to medicate to stay perky. Catch at least 6 hours of sleep nightly and ensure it’s quality rest. Turn OFF the TV, make sure your room is dark (like pitch black) and try to eliminate noise distractions with the use of some white noise like a fan.

5.  Workout Daily. Getting up and moving around every day not only helps reduce stress levels (which we all know can make us reach for the chocolate), but it also helps to balance blood sugar levels. Make sure you participate in some form of physical activity, from yoga, to walking the dog, to boot camp, for 30 minutes daily.

What are some healthy sugar substitutes?

Stevia – all natural calorie free sweetener derived from the leaves of the Stevia (or sugarleaf) herb plant

Honey – Use in moderation, works wonderfully as a coffee sweetener or drizzled over some greek yogurt

Maple Syrup – Similar to honey, in moderation, this natural sweetener releases more slowly into your system preventing a rapid spike in blood sugar.

Fruits – Natures wonderful candy! Enjoy when you are having a sweets craving instead of reaching for candy or chocolate, or just as a part of your balanced diet.

You can actually “train” your cravings by reducing your sugar intake, plus that reduction in sugar will actually help your taste buds recover and become more sensitive to the sweetness in natural fare. How great is that!!!?

Always living with passion,

Sammie

Saucy Substitute

When it comes to nutrition, there are more often than not some wonderful opportunities to substitute some typical and traditional ingredients for something healthy and beneficial to your body. I was introduced to one such ingredient last weekend by my boyfriend’s mother when she pulled out some Kuzu to thicken the sauce in her stir fry as opposed to corn starch.

After a brief explanation by her, I decided I needed to look a little bit more into this miracle thickener!

Kuzu is a root of a vine plant. As part of kuzu’s health benefit list it contains complex starch molecules that, upon entering the intestines,  relieve the discomfort caused by overacidity, bacterial infection, and – in the case of diarrhea – excess water.  Kuzu also contains a very high concentration of flavonoids, a natural antioxidant that has the ability to slow the contraction of smooth muscle tissue, this in turn increases blood flow and relieves cramping in the intestines.

During the 1970’s there were numerous clinical studies on the effects of kuzu in China. The results showed that the flavenoids of the kuzu reduced blood pressure, relieved migraines, and reduced muscle tension in the shoulders and neck. They have also been shown to lower cholesterol and reduce blood clot formation.

Kuzu has even been used to treat your hangover (reducing the symptoms) and can be used to treat alcoholism as it curbs the desire for alcohol!

So how do you benefit from the use of this ingredient?

While the dose may or may not be enough to have great benefits, in the kitchen, kuzu root starch has long been valued as a healthful, natural thickener for sauces, gravies, soups, desserts, and beverages. Basically it’s a substitute for gelatin or corn starch. It produces sparkling, translucent sauces, adds a shiny gloss to soups, and provides a smooth texture for sauces and gravies with no starchy or interfering taste.

You can purchase kuzu from health food labels such as Eden Organics.

Considering that it’s fall season I found a recipe for Pumpkin Pie that utilizes kuzu along with many other healthy ingredients. I’m planning to give it a try! You can find plenty more recipes at Cooks.com

Tealicious

It’s starting to cool off outdoors and there is nothing better than curling up with a warm mug of your favourite drink. Why not make that a calorie free drink while you are at it!?

I love drinking tea because you can have an amazing range of flavours and they all have zero impact on your waistline. If you’re feeling like something festive, soothing, sweet or invigorating all are amazing options.

One of my favourite places to shop is DavidsTea.com because they have hundreds of flavours and are always adding new variations.

This week I’ve decided to highlight one of their fall collection teas that replaces one of your favourite baked goods and it’s benefits.

Mom’s Apple Pie

This green tea has a blend of cinnamon, and smells familiar of sweet apples baking in the oven. It’s warm, comforting and perfect dessert substitute to satisfy that craving for your favourite comfort food. You can even enjoy it iced!

Health Benefits of Green Tea – Green tea is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant. Not only is EGCG thought to  inhibit the growth of cancer cells, it is also believed to have the ability to kill cancer cells without harming healthy tissue. It has also been reported as effective in lowering LDL (bad) cholesterol levels, and slowing the abnormal formation of blood clots. This has added importance because the formation of abnormal blood clots is one of the leading causes of heart attack and stroke.

History of Green Tea - China was the original home of green tea production and maintains its role as the ongoing home of pan-fired green teas. If you visit China today, you can still see green tea being sipped in restaurants, tea houses and in travel mugs. Even though Japan and green tea are closely associated, history reveals that it was China that introduced green tea to Japan in the 8th century. Tea drinking in Japan soon grew in popularity and became a pastime of the rich. Green tea leaves are wilted, then they undergo a rolling process which ruptures the cell walls of the tea leaves. They are then heat-cured to arrest oxidation and stabilize the tea.

If you have a chance to visit the Davids Tea website and look over the menu of teas they have you are sure to find one that suits your taste! Curl up with a good book and a cuppa warm love!

Always living with passion,

Sammie

Sexy Strapless Arms

Believe it or not the holiday season is creeping up on us fast. If you’re looking to make some changes with your body before slipping into that sexy LBD (little black dress) NOW is the time to start.

It actually takes about 4 weeks for any major changes in tone and definition on your body to begin to show. So jump on the opportunity to get into a fitness regime now and feel great this holiday season!

Today I’ve put together a quick upper body workout to help you get svelte arms for your strapless dress. Give it a try 2-3 times a week to see changes in your arm definition

Always living with passion,

Sammie

Tracking for Success

Since Monday was Thanksgiving I’m doing a combined Motivation Monday and Tasty Tuesday post today!

I’m sure we all indulged in some tasty treats over the weekend and it’s important to pick up your socks and get back on track to avoid gaining the  average 15 pounds between Thanksgiving and New Years. Food journaling can be your weapon against gaining the hibernation weight, and help you hang onto the svelte summer self you’ve worked so hard for!

Studies have shown that writing down what you eat daily can even help you LOSE weight! Awareness is power friends!

But just because you’re tracking your food and eating healthy doesn’t mean you have to deprive yourself! There are plenty of healthy AND yummy alternatives to some of your favourite treats!

A new healthy indulgence of mine is the following Chocolate Pudding recipe

Chocolate Pudding
2 ripe bananas
1 avocado, pitted, peeled
2 tablespoons raw cacao powder or raw carob
2-3 tablespoons maple syrup
a little water if necessary

Place all the ingredients in a Vitamix or blender and gradually turn it up, adding a little water if it becomes too thick. Chill for 30 minutes or more before serving.

Always living with passion,

Sammie

Safe Thanksgiving Seconds

Thanksgiving weekend is upon us here in Canada and there’s nothing more satisfying than a good family dinner. We certainly encourage you to enjoy your meal (in moderation) and use this opportunity to take a cheat day! If you’re looking for some tips on avoiding overindulging check out my “Holiday Survival Tips” post.

One of the things we often don’t speak of is food safety and storage. These large gobble-fests often leave us with plenty of leftovers and your health relies on you storing them properly. Mismanaged food handling skills can result in you falling way off track with some unhappy intestinal issues, so take some time to observe the following tips.

• Fridge should be set to 4 degrees C (40 degrees F ) or cooler.
• Keep food out of the danger zone, which is between 4°C (40°F) and 60°C (140°F), to prevent the growth of harmful bacteria.
• Refrigerate or freeze cooked seafood, meat or poultry within 2 hours after cooking.
• Sniff test doesn’t cut it! When to chow down on cooked leftovers and when to chuck them: Eat refrigerated leftovers within 2 to 3 days, or freeze them for later use.
• Reduce the likelihood of having mystery meat in the back of your fridge, by labeling and dating all leftovers.
• Reheat leftovers to a safe internal temperature of 74ºC (165ºF).
• Make sure to always separate your raw foods, such as meat and eggs, from cooked foods and vegetables to avoid cross-contamination.

Gobble Gobble NOT Wobble Wobble

Once your food is stored appropriately it leaves plenty of opportunity to make some tasty and healthy meals with your leftovers! Since your fridge will, undoubtedly, be bursting with turkey day leftovers come Tuesday, why not forgo the same-old leftover turkey sandwich on white bread and add a little pizzazz (and nutrition!) to your leftovers with a Turkey and Sweet Potato Quesadilla!? Keeping it clean and lean never tasted so good!

Ingredients:

• 2 cups shredded leftover turkey breast
• 1/4 cup salsa
• 4 large whole-wheat flour tortillas
• 1/2 cup cooked sweet potatoes, mashed
• 1 cup shredded reduced-fat cheddar
• 2 tablespoons olive oil
• 1/2 cup non-fat plain Greek yogurt
• 1 lime, juiced
• 1 chipotle pepper, chopped (seeded, if desired, to reduce heat)
• 1/2 teaspoon ground cumin
• 1 tablespoon chopped cilantro
• Sea salt and freshly ground black pepper, to taste
• 1 green onion for garnish, sliced

Directions:
1. In a large bowl, combine turkey and salsa. To construct quesadilla, place 1
tortilla on work surface and spread with half of sweet potatoes. Then add half of
turkey mixture and half of cheese. Top with 1 tortilla and brush with a bit of olive
oil.

2. In a large skillet over medium-high heat, add quesadilla, oiled-side-down, and
brush top with a bit more oil. Cook for about 3 minutes until bottom begins to
brown and cheese starts to melt. Flip and repeat. Repeat with remaining tortillas
and filling.

3. Meanwhile, in a small bowl combine yogurt, lime juice, chipotle, cumin and
cilantro. Season with salt and pepper.

4. Cut quesadillas into wedges and serve with chipotle dipping sauce. Garnish
with green onion.

Serves 2

Happy Thanksgiving my friends! Enjoy your weekend

Always living with passion,

Sammie

Speedy Smoothies

One of the fastest and easiest ways to make sure you fit in some breakfast is the magical smoothie! All you need is a blender and a few ingredients on hand to formulate your nutrient dense starter.

I’ve added both a smoothie using Greek Yogurt, my favourite protein punch, and a dairy-free option for any vegans.

Berry Greek Yogurt Smoothie

• 1 cup of blueberries
• 1 cup of plain Greek yogurt, both PC and Liberte make fat free versions.
• 1 cup of nonfat milk
• 3 tablespoons honey or 1 single serving packet of stevia
• 2 cups of ice cubes

Blend the blueberries, yogurt, milk, and honey or stevia until the blueberries are liquefied.

Add the ice cubes and blend until smooth.

The berries add a wonderful antioxidant boost to this shake while the protein in the yogurt will help keep you full until later in the morning. Feel free to substitute raspberries or strawberries for the blueberries.

Bright Breakfast Smoothie (VEGAN)

• 1 cup (250 mL) silken tofu
• 1/2 medium ripe banana
• 1/2 cup orange juice (not from concentrate)
• 1/4 cup honey (or 1 serving packet of stevia)
• 1 scoop protein powder: Sunwarior is a great (dairy free) rice protein powder option
• 3/4 cup fresh or frozen strawberries, or fruit of choice
• 1 cup ice

Booty Shaker Awaker

We’re focused on mornings this week so I thought I’d present you with a quick 10 minute circuit to shake off the sleepies in the morning!

This workout is quick, efficient, will wake you up and get you started burning calories and revving up your metabolism for the day ahead. Best part is it’s simple and will be over before you realize you’ve even started!

All you need to know is 5 simple exercises (listed below) and the pattern in which to use them (at the end of the post). You will need an interval timer or clock to do this workout. If you are on a smartphone there are some incredible interval timer apps that will cue changes while playing your own music selection in the background.

Jump Rope

This exercise is pretty self explanatory. Be sure to adjust the length of your rope so that it comes up to your armpits when you step on the center. Since it’s warm up simply use both feet on the ground and no need for fancy footwork. If you don’t have a jump rope simply simulate one with your hands. Remember to keep the core tight and shoulder blades back.

Burpees

This is one of my favourite exercises because of the sheer number of muscles it recruits. It basically combines a squat, plank and vertical leap into one cardio packed move! If you’re unsure how to do a burpee watch my video here with it’s many variations!

Mountain Climbers

What a wonderful exercise for the core and the arms. Putting the body into a high plank position, arms straight, core tight and body in one straight line, begin to run with the legs, bringing the knees into the chest one at a time. This move really engages the core and gets your heart beating!

Jump Squat

Adding a jump to a standard exercise is a great way to increase the heart rate and recruit even more muscles in your move. To perform a jump squat, keep the core tight and lower the body from standing into a squat position (legs at 90 degrees, knees behind the toes). For a jump squat, instead of slowly standing you stand with “explosive force” and jump straight up off the ground a few inches. This will really get your legs fired up. Land lightly on the feet and immediate lower back to a full squat. Repeat.

High Knees

High knees consists of running on the spot but bringing the knee up to the chest each and every step. Doing do raises your heart rate higher and engages the core, quads and hip flexors making your body burn that many more calories in the process.

The circuit:

1 min Jump Rope – Warm-Up
40 s Burpees
20 s Rest
40 s Mountain Climbers
20 s Rest
40 s Jump Squats
20 s Rest
40 s High Knees
20 s Rest
40 s Burpees
20 s Rest
40 s Mountain Climbers
20 s Rest
40 s Jump Squats
20 s Rest
40 s High Knees
20 s Rest
1 min Jump Rope – Cool Down

Give this quick “Booty Shaker Awaker” a try one morning this week and see how you feel for the remainder of your day. A quick morning workout can put a spring in your step for the whole day ahead of you

Always living with passion,

Sammie

Balanced Breakfast = Balanced Day

We all know that breakfast is one of the most important meals. It sets us up with energy to tackle our morning challenges, and balances us to prevent cravings later on in the day.

I’ve challenged all readers this week in Monday’s post to wake up 10 minutes earlier to eat breakfast this week. Here are a couple of great options for a hearty, healthy breakfast meal.

I personally love a good bowl of oats in the morning. Like your grandma used to say, “It sticks to your ribs” lol. I’ve shared a recipe I like to use below but here is a guide to cooking different types of oats in case you want to change things up.

Apple Cinnamon Oats

Ingredients

•    1 cup (250 mL) quick-cooking rolled_oats
•    1 cup (250 mL) milk (can sub for water)
•    2 cups (250 mL) water
•    1/2 cup (125 mL) raisins
•    1 tbsp (15 mL) honey or maple syrup (approx)
•    1 apple, chopped
•    1/4 tsp (1 mL) sea salt
•    Cinnamon

Preparation

Conventional method: In saucepan, mix oats, milk, water, raisins, sugar, apple and salt ; bring to boil. Reduce heat to low; cover and simmer, stirring often, for about 10 minutes or until thick and creamy.

Microwave method: In 8-cup (2 L) glass measure, combine oats, milk, water, raisins, sugar, apple and salt ; microwave, uncovered, at High for 4 to 4-1/2 minutes or just until thickened and creamy, stirring twice. Let stand for 1 minute.

Both methods: top with a generous dollop of Greek Yogurt and a tiny drizzle of maple syrup or honey.

Another great morning meal that can be made in advance and reheated is quiche! Portion the quiche in advance by baking in a muffin tin and you can quickly grab and reheat throughout the week. Perfect for the kids and your partner or roomie also!

Mini Quiche

Ingredients

• 4 large eggs
• 3/4 cup (190 mL) milk
• Seasonal vegetables, chopped to desired consistency
• Handful of fresh spinach, rinsed and torn
• 1 small shallot, minced
• 1 clove of garlic, minced
• Handful of fresh parsley, chopped
• Large handful of grated cheddar or other local cheese
• Salt
• Non-stick spray, for greasing muffin tin

Preparation

1. Preheat oven to 350º F.

2. Quickly saute vegetables with shallot and garlic until they soften, then set aside.

3. In a large bowl, whisk together eggs, milk, parsley, spinach, and grated cheddar. Season with a small pinch of salt.

4. Grease muffin tin with non-stick spray. In the bottom of each cup, spoon in a small amount of sauteed vegetables. Use a large spoon to pour egg mixture over vegetables, filling each cup almost to the edge.

5. Bake for about 20 minutes or until firm and puffy. Allow to cool slightly before attempting to remove from muffin tin.

Give these options a try when tackling this challenge. How is it going so far? Did you eat breakfast today?

Tomorrow we’ll tackle a morning cardio quickie workout to get you revved up for the day ahead!

Always living with passion,

Sammie

Break the Brekkie Skipping Habit

Time to rise and shine and get motivated! A challenge for many of the ladies I encounter is that they are too busy (sleeping in) to eat a healthy breakfast before they leave the house in the morning.

Skipping a balanced breakfast can often lead to an unbalanced day and unhealthy eating later in the day as your body reaches for anything available to satiate it’s appetite. This can lead to weight gain or challenges losing weight.

This Motivation Monday I’m challenging all of you to EAT BREAKFAST every single day this week. See how it affects your productivity and mood and cravings, yes cravings, for the remainder of your day.

Your breakfast should be sure to include protein as well (not just a muffin). Not only does eating a breakfast high in protein increase satiety and reduce hunger throughout the day, but it helps control brain signals powering food motivation and reward according to a study by the University of Missouri.

So this week, set your alarm a whole 10 minutes earlier to eat your breakfast before you leave the house. Even boil eggs during dinner the evening before so you can expedite this process.

Stay tuned for a “Tasty Tuesday” breakfast meal and a “Thirsty Thursday” breakfast smoothie this week!

Always living with passion,

Sammie

Healthy Eating on a Budget

There’s a misconception that eating clean has to be expensive, however there are plenty of healthy options for those of us on a budget. Don’t resort to potato chips and prepackaged foods! Here’s a list of items that are have a low impact on your wallet and your waistline!

1. Sweet potatoes - These tasty taters can be used in everything from casseroles, to pancake batters, pies and fries. They are an excellent source of beta-carotene (vitamin A).  NOTE: According to WHFoods It’s important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes.
   Price: $1.89 per lb (according to Safeway.com)
2. Apples – Craving sweets? Reach for an apple instead! Crispy, crunchy and sweet these delicious treats can be enjoyed plain, in salads, cooked down to a sauce or blended in juices. They are rich in soluble fiber, which helps protect against Parkinson’s, type 2 diabetes, gallstones and IBS. Apples also contain antioxidants which help reduce your risk of several types of cancer and cataracts, and boost your immune system. For more benefits of my favourite snack check out “Best Health Mag”
   Price: $2.84 per kg of McIntosh apples (according to GroceryGateway.com)
3. Dry beans/legumes – Beans beans, the magical fruit. The more you eat the more you…feel full! Beans are low glycemic (meaning they process slower and have a lower affect on insulin secretion) thanks to their blend of dietary fiber and complex carbs, which helps prolong satiety after meals. Tip: Combine with rice for a complete protein, vegetarian meal!
   Price: $1.79 per 24 oz for pinto beans (according to eFoodDepot.com)
4. Brown rice – This ingredient is a staple in my home as it’s a wonderful way to round out a meal without adding excess cost. A small amount of dry rice puffs up into a nice meal sized serving very easily. Those who consume brown rice and other whole grains have a reduced risk of diabetes compared to white rice eaters. In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population.
   Price: $2.89 per 907 g (according to GroceryGateway.com)
5. Onions – You might not want to kiss your partner after a meal rich in this ingredient but you can’t deny it makes your food taste sooooo much better. Not only is onion a flavour changer it’s high in vitamin C, fiber and folic acid (very important for ladies looking to conceive). Like apples it’s loaded with antioxidant properties. They not only helps eliminate free radicals but also offers protection for your heart. Onions help inhibits LDL oxidation (important in the fight against coronary heart disease and the hardening of plaque in the arteries).
   Price: $0.99 per 908 g for cooking onions (according to GroceryGateway.com)

Make the choice to slim down your grocery list and eat healthy today!

Always living with passion,

Sammie

Kale Kicker

Today for Thirsty Thursday I’ve decided to make a power kicker of a juice with my juicer.

I’m jam packing this little bevvie with not only the digestive aid and antioxidant properties of ginger but also it’s anti inflammatory properties. Working out as much as Booty Camp recruits and myself do, the anti inflammatory properties of ginger are a wonderful aid in the healing of our tissues between workouts. For full details on the power of ginger read this.

On top of the ginger in this recipe I’m also adding kale. Kale is a favourite ingredient of mine for juices and smoothies as it’s loaded with fiber, vitamin A and, surprisingly, calcium (which is especially important for ladies). It also packs quite a few antioxidants: beta-carotene, lutein and zeaxanthin. Kale is an All Star veggie and I like to add it to my meals wherever possible!

Kale Apple Ginger Juice (yields a single serving)

5 kale leaves
1 Fuji apple
1 inch knob ginger

Juice the kale followed by the ginger then apple! The apple will push out any leftover kale & ginger juice. Add some ice cubes and you’re on your way to deliciousness! It’s got a bit of a welcome kick from the ginger too!

This is a wonderfully powerful way to start your day, or fuel up throughout the day, keeping your vitamins and nutrition high in a quick and easy delivery method!

Always living with passion,

Sammie

Workplace Workout [Video]

This Motivation Monday I challenged all of you to get up from your desk once every hour at work and move your body a little bit. This week’s workout video highlights just a few of the exercises you can do in your office space!

P.S. how have your workplace workouts been going so far this week?

Always living with passion,

Sammie

Taco Night!!

One of my healthy obsessions is the beautiful avocado. Avocado’s, if you haven’t tried them yet, are a tasty, creamy, delicious addition to many meals, salads and yes even desserts! Not only are they super yummy, they are also loaded with ‘oleic acid” a healthy mono fat, which has been shown to help reduce cholesterol, especially LDL (bad) cholesterol. It has also been found to help reduce the risk of breast cancer when found rich in a woman’s diet. Considering our Booty Camp team is participating for the Run for the Cure this weekend what better time to consciously fire up our cancer prevention via the food we eat!

So how can I incorporate the mighty avocado into Tasty Tuesday? Why in a taco of course!!!

Not just any Taco for Tasty Tuesday but Spicy Fish Tacos with corn salsa and grilled avocado!

I can’t wait to dig in to my lettuce wrap fish taco’s today for dinner. Join me at your home!

Always living with passion,

Sammie

Workplace Workout

A recent study by Stockholm University and the Karolinska Institute has shown that devoting a degree of time at work to exercising can not only lead to a healthier workplace but also a more productive one. This could possibly be due to increased stamina as well as decreased sick days of employees.

So how can you benefit from this increased productivity and lead a healthier career life? It’s simple! This week’s Motivation Monday Challenge is to take a few seconds every hour at the office or workplace to do a simple physical activity this week.

Workplace Workout

I’ve created an example based on a 9-5 work schedule.

• 9 am - walk up the stairs to your office instead of taking the elevator
• 10 am – stand up at your desk and perform 20 basic squats, if you’re feeling chipper make them jump squats
• 11am – Take a bathroom break, while in the washroom perform walking lunges 3 times the length of the stalls (if the washrooms is a single washroom instead do 30 alternating lunges)
• 12 pm – Lunch break! Go for a nice walk or light jog for 20 -30 minutes of your lunch, that still leaves plenty of time for eating.
• 1 pm – You just got back to your desk so have a seat and perform one full minute of Belly Breathing. (Video here) NOTE: You can do this seated instead of on all fours, unless you want to hide under your desk….
• 2 pm – Probably getting the afternoon snoozies so stand up and do 5 sun salutations to wake up the body.
• 3 pm – Washroom break, this time perform 50 jumping jacks after using the restroom.
• 4 pm – You can stay seated for this round, work your upper body by extending both arms straight out to the sides, pushing away from the body with the palms make small circles with the arms for 20-30 seconds, change direction and repeat for an additional 20-30 seconds.
• 5 pm – Hometime! Take the stairs to your vehicle or walk a few blocks before hopping on public transit.

The schedule above is just an example, you can slot in any exercises you want that are suitable for your workspace or highlight a different exercise for each day of the week! I like to put a reminder on my phone or desk calendar so I don’t miss my opportunity to get up and move around a bit.

If you’re feeling awkward about being the only person exercising at your desk why not ask your employer to implement movement as a standard practice for all employees, or set up a lunch and learn fitness session so that everyone can benefit! I’m sure they’d appreciate a more lively and productive workforce.

Give it a try and please comment on how you feel after a couple of days! Stay tuned for Workout Wednesday for a complete desk workout video

Always living with passion,

Sammie

For the Love of BURPEES!!!

Love ‘em or hate ‘em burpees are one of the most complete exercises out there and fantastic for conditioning, toning, weight loss and pure cardio fun!

This week I’ve compiled 10 versions of the burpee for you to add some excitement to your workouts. These are just 10, for my Booty Camp recruits, I’ve got even more versions in my back pocket

Always living with passion,

Sammie

Stress Stomach

I know first hand how the effects of stress can cause weight gain and difficulty losing abdominal fat. I’m now just past the 2 year mark on my terribly long and tumultuous divorce proceedings with my hopefully soon-to-be ex husband and it’s taken a toll on my body. Don’t get me wrong, physically I’m active, and I look and feel good, however that last level of abdominal fat was holding on tight for a long time and I had to make some changes to decrease my waist line.

Studies have shown that increased cortisol levels in blood, caused by stress, seem to react with the body’s insulin creating an increased insulin response. What that means is the body stores sugars faster, especially around your organs, causing increased abdominal fat.

So what can YOU AND I do to battle these increased cortisol levels and help with the battle of the bulge?

1. Reduce Environmental Stresses. It might sound crazy but if your relationship is stressing you out, or your job, or your friends, it might do you well for your health and future to remove yourself from those stressors. Remember that increased abdominal fat can lead to diabetes and high stress can cause a multitude of future health problems such as heart disease, decreased bone mass, decreased immune function and depression. First and foremost, take care of yourself and lead a HAPPY life.
2. Reduce Nutritional Stress. When your body has raised cortisol levels it’s so easy to react to stress by eating “comfort” foods, and indulging in sugar cravings. The problem is that your indulgence can just fuel those increased cortisol levels and add to the increased abdominal fat. It’s most important during high stress periods in your life to eat healthy, whole, and nutrient rich foods. This is the perfect time to be eating lots of green and red vegetables, antioxidant rich foods and lean proteins so as not to add to the stress on your body!
3. Reduce Alcohol Intake. Alcohol not only slows your body’s natural metabolism (ability to burn calories at rest) but it also RAISES cortisol levels. So while it may be tempting to reach for that glass of wine to take the edge off your stress and relax, perhaps think of an alternative like indulging in a warm bath with a nice cup of flavourful tea to help lower your cortisol levels.



4. Participate in Stress Relieving Activities. Moderate exercise can be an excellent stress reliever. I know my boot camp workouts and kickboxing (oh yes punching those pads) have been a wonderful outlet for that pent up anger and stress energy in my body. Let it all out in a good sweaty workout session and increase your good feeling endorphins in the process! Yoga and meditation are also wonderful ways to soothe the mind, learn to let go of the stress thoughts, the worry and just “be” in the moment. Teaching yourself patience and how to let go of attachment to your stress is a wonderful method to reduce cortisol levels.
5. Take Care of Your Adrenals. If you have had prolonged stress and elevated cortisol levels you may feel fatigued and run down. It might be a good idea to visit your naturopath and discuss the state of your adrenal glands (as they control cortisol production). Prolonged stress can tax the adrenal glands and may require some methods of adrenal support through supplementation and dietary recommendations.



6. Get It On! A healthy sexual relationship is a wonderful stress reliever and I’m sure most of us wouldn’t mind this being a regular part of our stress reduction routine. So go ahead, stop reading this blog and have a little fun in the bedroom, or the kitchen, or the back yard…..go for it

Happy stress reducing everyone……

Always living with passion,

Sammie

Workout of the Week: Hill Circuits

I’m launching a new section on my blog this week for workouts. I’ll be updating you with a new, fun and efficient workout each week!

This week I got to use my favourite outdoor tool, the HILL!

Hills are excellent for fat blasting workouts that are efficient and offer new interesting challenge if you are used to working on flat ground. Check it out and enjoy!

P.S. We’ll be using different camera and audio equipment moving forward so we can increase the quality of these videos moving forward.

Always living with passion,

Sammie

Grocery Run for the Cure!

Who’s in for a Grocery Run for the Cure!!!?

I’ve been planning a great grocery store workshop to educate recruits on healthy eating choices. Through this workshop I will help you be confident in your ability to make healthy choices when grocery shopping by:

• showing you tips and tricks to choose the best quality ingredients and avoid the marketing hype of many foods while discussing the healthier options within each food category
• dissecting fads and diets
• what to look for when reading food labels
• showing you how to make each grocery trip quick and efficient

Workshop Details

WHEN: Sunday, Sept 11th from 12pm-1pm
WHERE: Loblaws on Queens Quay E.
WHY: Learn how to make educated and healthy food chioces while you shop
WHO: Anyone interested in improving their nutritional lifestyle
HOW MUCH: $25 with FULL PROCEEDS going to the Booty Camp Run for the Cure team’s fundraising efforts
REGISTRATION: You can register here to participate in this special workshop sponsoring Run For The Cure.

Bring your questions and your normal shopping lists and you will receive a useful handout that summarizes everything that will be covered in the walk through.

If you can’t make this workshop please consider sponsoring the Booty Camp CIBC Run for the Cure team to help us reach our goal of 25,000 dollars this year!

Always living with passion,

Sammie

Atten-Hut!

See that crazy grin below. That can only come from the joy of making a large group of women jump squat across a field. From the joy of instructing once again!

I had the privilege of guest instructing some camps last month and boy did it make me realize exactly how much I really miss getting down and dirty in a park with our fabulous recruits! Sooooooo I decided it’s time to get back at it and run my very own Booty Camp again!

I had to take some time off from instructing during the rapid expansion of Booty Camp across the country, but now that our growth has stabilized I can think of nothing better than to start doing hill sprints and walking lunges with my own crazy fun group of recruits

I’m looking to whip some fabulous ladies into shape in my neighbourhood of Leslieville here in Toronto. I’ve got a great plan for some challenging, team building and results driven workouts for my new recruits. The camp is held in Greenwood Park at Dundas and Greenwood and starts September 13th!

I hope to see as many fantastic ladies out to my camp as possible! If we sell out one time slot I’ll open another so register for the Leslieville camp quickly because I’d love to run a second camp and get to meet even MORE recruits!

Looking forward to a fabulously fit fall! xoxo

Always living with passion,

Sammie

A Fear Crushing Experience

I was blessed enough to have an amazing “Fear Crushing” experience last Thursday night at the Top Ten Event here in Toronto.

I was invited to speak on stage with 10 other celebrated Canadians, including Brett Wilson (Dragon’s Den & Risky Business) and Rex Harrington (National Ballet & So You Think You Can Dance). It was such an incredible honour but also such a scary thing for me to do!

I hadn’t done ANY public speaking since grade 6 and we had a 10 minute time limit. Believe it or not it’s harder to speak for a short period of time than a long period and this event was seriously fear inducing.

Fortunately for me, one of the things that I’ve learned since starting Booty Camp is that fear does one thing really really well, it stops you in your tracks! It holds you back, keeps you from moving forward, and keeps you from succeeding. It got me thinking that this is just one more fear that I had to crush. One more milestone in my career that fear could actually keep me from achieving.

So I went back to my trusty fear crushing tool I like to call, best case, worst case and most likely case scenario. This is a powerful tool to crush any fear situation. Simply run through each scenario and assess what you would do if that would happened.

In the case of speaking at the Top Ten Event my best case scenario was that I would totally nail the speech and be the best speaker on stage and get requested for corporate speaking opening a whole new revenue stream for Booty Camp. Worst case I’d fall flat on my booty, have to read from my notes and totally bomb. Pretty bad for my personal standards but not the end of the world, I’d just discover speaking was not my forte. Most likely I would have a good speech, leave with a new experience, and meet some incredible people.

I love doing the best, worst, most likely case scenario analysis because in the end you realize that even if the worst happens, you know what you could do and you could deal with it. It can be used for the biggest and the smallest fear crushing instances!

I had an even more amazing time listening to the other speakers and meeting such AMAZING people at the afterparty. I was chatting away until nearly 2am with people from all walks of life and having an exceptional time! I loved meeting all that attended and sharing laughs, moments of compassion and photographs. I can’t wait for the next event.

P.S. if you have any photos of the two of us please do share! I’m @sammiekennedy on twitter or post on the Booty Camp wall on Facebook

Always living with passion,

Sammie

Fit Date: OMGYM Suspension Yoga

It’s been a while and I’m craving some good workout time here in Toronto trying out some new physical activities with awesome recruits and friends. I’m bringing back the Fit Date next Friday August 5th at 6pm with some suspension yoga! I’ve been dying to try this, it not only looks like a great stretch but super fun too.

As described by the studio we will be visiting, OMGYM is an anti-gravity suspension device, that is fast becoming a fitness trend in California and Hands on You Therapeutic Clinic is the first and only studio to be offering this class in Canada. Learn and explore the practice of yoga in a whole new light with the om gym®. This class will take you through a series of traditional yoga poses with the addition of the om gym® straps to allow for inversion therapy. The om gym® is great for postural alignment, joint decompression, brain oxygenation, strength and core training, athletic training and much more.

WHERE:  Hands On You,  349 Carlaw Ave Suite 102
WHEN: Friday August 5th from 6pm-8pm
WHY: Meet a great group of like-minded people and try something totally new!
HOW MUCH: 40 dollars + HST
WHO: Anyone! Spaces are limited to 12 people so please RSVP below in the comments section and please keep your promise to attend!

Hope to see a few of my old fit date friends out next Friday and make a few new fit date buddies!!!
Always living with passion,

Sammie

Beat the Heat

Temperatures are soaring here in Toronto but don’t let that stop you from getting your sweat on! I personally hate winter so I embrace the warmth and make some modifications to my outdoor exercise routine to stay fit.

Tips to Beat the Heat

• Wear waterproof sunscreen or bug repellent, it prevents chemicals from dripping into your eyes and making for an uncomfortable workout
• Freeze things! Freezing water bottles, bringing a cooler of ice or ice packs are great ways to quickly cool down throughout your workout. Toss some cubes down your top or hold a cold bottle or pack to the back of the neck or top of the head to bring the body temperature down.
• Wear appropriate clothing! Break out the shorts and tank tops and make sure they are breathable loose fabrics to allow air to flow and cool the body with your natural cooling mechanism. Breeze + Sweat = Air Conditioning.
• Reduce time spent in high heart rate activities. Activities such as running can be taxing in the heat as your core temperature raises, especially with thick humid air. Choose to reduce time spent in these activities and increase time in resistance or yoga activities outdoors. OR plan your cardio workouts in the cooler evening and early morning times of day.
• Stay hydrated, the body can lose up to 2-3 litres of sweat per hour when exercising in the warm outdoors. Be sure to consume plenty of water before (2 litres), during (1 litre)  and after (1-2 litres)  your workout to replenish your system.
• Take a cool shower post workout! Not only will it help to bring down your core temperature but it’s great for your skin and hair and super refreshing!

Don’t let the heat bring you down, with some simple modifications you can stay fit and fabulous and keep the temperatures rising when you walk into a room.

Always living with passion,

Sammie

Those who fail to plan, plan to fail

I’m a major foodie, a fit foodie I like to call myself, so I find it very useful to plan both my workouts and my meals for the week in advance so that I can ensure that I stay on track with my goals. As a person who thoroughly enjoys food it’s so easy to just grab something fast and tasty if I don’t have a plan for success (ie. croissant for breakfast anyone?)

While I eat some of the same basic things daily I need to give myself variety within my meals, and I need to eat foods that are flavourful. In other words I can’t eat rice and chicken every meal

I sat down with all my favourite cookbooks and put together a list of recipes. I’ve decided to share one week of my meal plan with everyone as a general guideline for you to follow.

You’ll note that I do not weigh food or count calories. As outlined in my book I simply eat real food and eat often. Furthermore if I’m full I STOP eating, instead of forcing myself to finish the portion.

I believe that the stress of having to “count” every calorie or point of the food that you eat can not only cause more harmful stress than is necessary but also can lead to unhealthy relationships with foods.

I’ve put together my meal plan and the associated recipes in a simple, downloadable format for you to review. You can access the meal plan here:

http://www.bootycampfitness.com/pdf/Fit_Foodie_CookBook.pdf

NOTE: All side salads typically include spinach or mixed greens, spring onion, tomato and apple slices. You can put whatever you like in your salad as long as it’s fresh. My favourite dressing is extra virgin olive oil or flax oil with lemon juice, salt & pepper.

I hope this helps everyone establish a basic understanding of a meal plan and helps you all get one step closer to creating your own!

Always living with passion,

Sammie

ROAD TRIP!!!!!

I had the incredibly difficult task of watching the multitude of videos that were posted in response to my Suit to Sneakers video challenge! I loved the enthusiasm and effort that all of you ladies and your instructors put into those videos and I was definitely in tears laughing at a few of them lol.

Alas I had to pick 3 locations to visit and put through my own Booty Busting boot camp program. It was so difficult I had to add a 4th “bonus” location.

I loved all the videos but it came down to the locations that got creative with their videos, followed the guidelines, and really explained WHY they wanted me to come visit them.

So without further delay the 4 camps I will be visiting this month are……..

Dalhousie Booty Camp in Calgary

West Whyte Booty Camp in Edmonton

North Vancouver Booty Camp in Vancouver

and…..

Downtown Toronto Booty Camp in Toronto

Thank you all ladies for your submissions, I really enjoyed them!

For the winning camp locations I will be in touch with your instructor with details on when I’ll be making my visit

Always living with passion,

Sammie

How to post a vlog response….

I’m really looking forward to seeing your video responses for the challenge – just one week left to enter! Wanted to be sure everyone knew how to post a video response so here’s a step-by-step outline of how to post yours and make sure your camp location is entered!

1. Log into your YouTube account and upload your video
2. Once your video is uploaded and fully processed, make your way to the “From Suit to Sneakers” video. Here’s the link again: http://www.youtube.com/from-suit-to-sneakers
3. Place your curser on the box below “All Comments”
4. You will see a line “or Create a video response” appear on the right hand side of the box
5. Click on “Create a video response”
6. You can then choose a video from those that you’ve already uploaded
7. Choose the correct video and click on “Use the selected video” and you will see your video appear at the bottom of our video!

This way we make sure we receive your response!

Good luck! Maybe see you at camp this summer, woohoo!

Always living with passion,

Sammie

Suit to Sneakers

One of my favourite things about running Booty Camp is the incredible women I get to meet. Since I’ve stepped back from instructing to run the company though, I don’t get to do it nearly as often as I’d like to! Well guess what? This summer I’m going to take the time to trade in my corporate clothing for yoga pants and a pink camo tank top! I know you love your Elite Drill Instructor but I want to come and crash YOUR Booty Camp and guest instruct! Check out the video below for details!

How to enter:

1) Leave a response video on YouTube before June 21st saying why you want me to come instruct your camp (you can share you success story, favourite drill, or just why you want me there) Have fun with it!
2) Ask your Elite Drill Instructor to film everyone at your camp saying how booty camp has affected them/what their favourite moves are. Be unique & creative in your response.

The top 3 enthusiastic recruits/locations will win this contest and a visit from me at their location this summer. I can’t wait to meet you ladies!

Always living with passion,

Sammie

Sunshine Lunch Time

I’ve been looking for a lot of ways to bring some brightness into my life in the light of this gloomy and rainy April. I decided to use some bright and sunny mango in my lunch to put a big smile on my face and on my tastebuds yesterday and the result was a summer explosion in my mouth!!!

Sunny Quinoa Salad

Ingredients (serves 2):

1 cup quinoa cooked
1-2 spring onions sliced
1 mango (cubed)
1/2 red pepper (chopped)
Juice of 1 lime
Cayenne pepper
Salt
Safflower oil (2 tsp)
2 chicken breasts (Optional)

Prepare the quinoa as per directions on the package or in a rice cooker (I like using the rice cooker because it makes preparation fast and easy)

Cube and cook the chicken breast in a non-stick pan, oil not required.

Slice all vegetables and the mango. TIP for cubing mango. Cut the mango on either side of the pit and use a spoon to scoop the flesh out of the skin. Cubing the flesh is easy when it’s removed in this manner

All that is left is plating.

Distribute the quinoa between the two plates. Drizzle 1 tsp oil on each serving. Add the spring onions, red pepper, mango and chicken on each plate on top of the quinoa. Season with salt and cayenne pepper to taste. Squeeze the juice of 1/2 lime on each serving.

Voila! A meal ready in less than 20 minutes that has such a flavour punch for it’s simplicity I shocked myself!

For an easy vegan alternative simply remove the chicken. The quinoa is still packed with plenty of protein to round out this meal!

This would also make a wonderful picnic meal

What are your favourite ways to use quinoa?

Always living with passion,

Sammie

The Perimeter Plan

A surefire way to ensure you are eating healthy, whole and fresh foods which will promote energy and weight loss is to shop the perimeter of the grocery store. I personally rarely enter the grocery store aisles unless I am searching out cleaning supplies, seasonings or dried beans/pasta.

The aisles of the grocery store are jam packed with processed foods, high in sodium, chemicals, and highly “dead” foods. There’s nothing fresh about an item that can last in it’s packaging for months or years on end.

Grocery trips are very simple (and quick) for me but seem to baffle the people at the cash register in front and behind me. They look at me with confusion seeming to ask… “Why is her cart so colourful? Where are all the boxes and bags that are in my cart?”

Six Sexy Shopping Steps

1. Grab a cart. That was easy…..

2. Enter the produce section. Here you will find all your bright, sunny, flavourful, and nutritious vegetables. I always make a point of getting lots of GREEN and RED in my cart. I usually start in the salad section (spinach is my favourite ingredient), move to citrus, then berries, apples and bananas, tomatoes YUM, root veggies and then extras like asparagus, brussel sprouts or leeks for variety in my dinner menu. You can fill your cart with whatever you want in your produce section just remember that it’s a good idea to make at least 51% of your daily food intake veggies and fruits (raw if possible)

3. Smell the warmth in the bakery section. Most grocers have a fresh bakery section right next to the produce section. Take advantage of this area and buy fresh whole grain breads, bagels or buns (baked daily) as opposed to the processed and bagged bread. Again it reduces the number of chemicals in your diet and toxins/chemicals are often stored in your body in fat cells making it harder to lose excess body weight. Real bread shouldn’t last more than a few days….

4. Moving along we reach the butcher/fish monger section. I try to buy as much fresh/organic meat products as possible direct from the butcher counter. It’s important to avoid the growth hormones/antibiotics that can be used in meat production as well as support more humane meat production processes. Not only will your food taste better but you will be helping our environment and your health! Your butcher can also help acquire any special cuts/types of meats that you may require for your recipes.

5. We follow the back wall of the grocer to the dairy/egg section. Here we can finish our trip with some eggs (buy the whole eggs and separate them yourself if you like whites, lol) and any dairy products you desire. It’s a small section so not much to say here

6. Check out! You now have a cart FULL of fresh, REAL foods. Congratulations, only your kitchen is standing between you and a healthier, leaner version of yourself! Not only will you feel more energetic and nourished by shopping the perimeter of the store you’ll also look brighter and more fit.

Try the Perimeter Plan for 2 weeks and see how your body feels after removing processed foods! Love your body!

Always living with passion,

Sammie