All posts filed under: Fit Mom

My Top 10 Rules To Be Your Best Self & Best Mother To Your Child

I love being a Mom, it’s the biggest gift and blessing I’ve ever received. I think as women we build up the perfect picture of what Motherhood should be, while trying to do it all ourselves, not taking time for ourselves and on top of it all trying to look amazing while doing it, sound about right? Why are we so darn hard on ourselves? I’m guilty of this but I have a few rules that I live by to help me replenish my soul and keep me on track to be my best self and Mom to Jax. 1. Cut TV time and get to bed early so I can wake up before Jackson and enjoy a cup of coffee and a book or creative writing time in silence. 2. I weight train 4 times a week and go on a daily walk with my boy. 3. I plan a date night with my hubby once a week. 4. I listen to a podcast while having a mani-pedi. 5. I garden (I usually have …

What Is The Best Program For A Mom To Get Her Pre-Baby Body Back?

I wouldn’t say there is 1 best way or specific way to achieve this in terms of exercise (but diet is still the #1 driver for Fat Loss) but getting started and staying active on a regular basis is the first step. Once you enjoy what you’re doing then stick to programs that work and don’t overthink the process. There is so much fitness and nutrition information out there but I, personally, believe in the basics and foundational movements to truly shape the body. With my Mommy duties, I now train 4 times a week with basic fundamental strength movements. These are the primary functional movements I design my program around: a. Squat variations b. Deadlifting movements c. Over Head Presses d. Rows e. Lat Pull Downs f. Hip Thrusts/Glute Bridges g. Core work (** work with a Pelvic Floor Specialist during pregnancy and postnatal to make sure everything is in working order **) Of course ALWAYS use a weight/resistance that you’re comfortable with to start even if it’s just bodyweight. Postnatal isn’t the time to try and …

10 Delicious Fat Burning Protein Shakes

A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …

Turkey Chili and Spaghetti Squash

Meal Prep made EASY, HEALTHY and DELICIOUS for the entire family! Ingredients: 100 g Ground Extra Lean (Organic) Turkey 1.5 cup Tomato Sauce 1/4 cup diced Onion 1 tbsp minced garlic A pinch of dried basil, oregano, parsley, sea salt and black pepper A dash of ketch-up (organic), soy sauce and worcestershire Sauce 1 tbsp Olive Oil 100 g Spaghetti Squash 3 tbsp feta cheese 1/4 chopped fresh green onion Kii Crips  How to make: Heat oven to 375 degrees. Brush the inside of each half with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork. Brown Turkey in a non-stick frying pan on medium to high heat heat olive oil on medium heat and saute garlic and onion until transparent Add tomato sauce to onion and garlic and all dry and wet spices/sauces Let bubble and then bring down to low …

10 Tips On Programming Your Fat Loss Diet

I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …

Shrimp Avocado Bites!

Sharing is caring! I love when my Strong Girls come up with their own creations. My clients Celine Saki created this mouth watering appetizer that is tasty, healthy and easy to prepare. These Shrimp and Avocado Bites are the perfect appetizer for parties or if you’re like me have 6 bites as a meal. What you will need:   Rosemary Pistachio Kii Crisps Medium pre-cooked Frozen Shrimp Avocado Olive Oil Chili Pepper Flakes Sea Salt Lemon Garlic Rosemary How to Make:  Heat skillet on med heat, add one tsp. of olive oil, about ¼ clove garlic sliced, Chili Pepper Flakes and a sprig of Rosemary leaves finely chopped.  Run cold water on frozen shrimp for a few minutes until they are thawed (a couple of minutes) Turn up the heat a little, add shrimp to skillet. Fry for 2 minutes and flip the shrimp for another 2-3 minutes. Remove garlic Press down on each a little and move around Mash 40 g Ripe Avocado and divide into 6 and drop on each Pistachio and Rosemary Crisp Salt shrimp …

Holiday Pairings with Kii

It is mid November and Christmas is slowly creeping up. Holiday music is playing and the weekend hustle and bustle has already begun. With all the festivities starting you may be planning a holiday party or have been invited to a few. Soooo what is on the menu? As a nutritionist I love offering high quality food choices without comprising taste!  My go-to appetizer is Kii Naturals Artisan Crisps paired with a variety of organic cheeses, meats and spreads. They are sweet, savory and they go perfectly with spirits or vino, which I’m sure us Mommies will be indulging in just a little (hehe!). As the holidays approach I will be taste testing and creating many different pairings from my kitchen to yours. Please give them a try, I would love your feedback and any creations you come up with using these mouth watering Artisan Crisps. Today I am featuring The Gogi Berry and Pistachio Artisan Crisps topped with double cream brie, walnuts, and a drizzle of honey. Here are some retailers where you can find Kii …