All posts tagged: #KiiNaturals

Why Soaking In A Little Sunshine Can Be A Good Thing

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Take a little time out in nature to soak in the rays. Studies have found that exposure to sunlight naturally boosts your mood. Sunlight triggers the release of hormones in your brain releasing a hormone called serotonin. This is associated with boosting mood and helping a person feel calm and focused. Ultraviolet-B radiation in the sun’s rays also causes a person’s skin to create vitamin D. Generally, an hour per week is more than enough, but surprisingly, many people are still not exposed to enough sun to produce beneficial amounts of vitamin D. This could be because of our hectic sedentary lives, spending most of our time either in the car or at a desk during the peak hours of sunlight. Vitamin D is an important part of a healthy diet. New benefits of this vitamin are being discovered every day, but many people still do not receive enough vitamin D to reap the wonderful benefits it can provide to their health. Vitamin D is most famous for its contribution to joint and bone health …

NON GMO, Yes or No?

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There is a lot of information out there when it comes to nutrition and some just darn right confusing. I often hear people say “if we listen to all the food that is bad for us, we won’t be able to eat anything!”. In my opinion that statement is being a little over-dramatic but since there is so much bad information out there I can understand why people feel that way. So lets unwrap one statement/label that we’re seeing a lot of lately. NON GMO. What are GMOs? GMOs (or “genetically modified organisms”) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that do not occur in nature or through traditional crossbreeding methods. In short, fake food. Are GMOs safe? Surprisingly but no so surprisingly, most developed nations do not consider GMOs to be safe. In more than 60 countries around the world (the smart ones!), including Australia, Japan, and all of the countries in the European …

A Quick & Healthy Snack

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When you’re on the go. Don’t have your food prepared. Hungry. And just not sure what to have but know you want to stick to healthy choices. This is the snack for you! What you will need: 1 can of salmon – I use Wild Pacific Pink Salmon by Clover Leaf  1 tbsp Mayo 1 tbsp vinegar Sea sale and black pepper to taste cucumber Your favorite Kii Crisps  How to make it: mash salmon with a fork a add mayo, vinegar, sea salt and pepper and mix until combined slice cucumber top crisps with salmon spread and a slice of cucumber Enjoy!  

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

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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 …

My Favourite Chicken Salad Recipe

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What’s the secret to long term health and continuous physique progress? Great workouts and delicious recipes that are on plan! I’m not much of a chicken breast eater so I definitely need some flavour to keep it interesting and most chicken salad recipes contain loads of mayonnaise or dairy products that contain an over abundance of calories and fats, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavour. Serve on large butter lettuce leaves. Servings: 8 Here’s what you need… For the Creamy Coconut Dressing: 1 (14oz) can coconut milk, full fat ¼ cup fresh cilantro, chopped 1 Tablespoon apple cider vinegar 1 Tablespoon coconut oil, melted ⅛ teaspoon garlic powder lemon zest (all you can get from one small lemon) 1 teaspoon lemon juice dash salt dash pepper For the Salad: 1 cup celery, finely chopped 1 cup red grapes, halved ½ cup pecans, chopped 1 apple, finely chopped 4oz can mild chopped green chiles …

Fat Loss, Digestion, and Eating Slower

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When setting up a good nutrition program, most people are alarmed with the amount of food they are starting off to eat. Of course since the diet is all whole food sources, we are dealing with low calorie/high volume food versus high calorie/low volume junk food. Eating food creates a “demand” on our metabolism in the same manner as lifting weights puts a demand on our muscles to grow, become stronger, and take shape. By eating high quality whole foods, we are putting a demand on our metabolism to grow more powerful and oxidize our food more efficiently. With metabolism rising through eating, we also have increased body temperature which also require more oxygen uptake (just like fire needs oxygen). This is also where we get the old adage “starve a fever” when we’re sick. When we add digestion into the mix, the process of digestion is designed to break down food into microscopic morsels that it can be sent to your cells and combusted with your increased oxygen uptake for energy release (i.e. “oxidized”) which …

ON PLAN FISH TACOS??? YES PLEASE!

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Who says that fish tacos have to be fried or unhealthy? And who says that Fish Tacos can’t be on plan? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of. Servings: 2 Here’s what you need… 1 pound Fresh Skinless Cod 1 Tablespoon Butter ¼ teaspoon Cumin 1/8 teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 4 Whole Wheat Tortillas Lime or Lemon to taste Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F …

Inside Fitness Hot and Fit 100

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I’m ecstatic to be a part of this year’s Hot and Fit 100’s Top 3! This time every year I look forward to seeing friends, colleagues, new faces, and other Fitness Professionals (that I greatly admire) grace the pages of Inside Fitness’ annual event and the issues just get better and better! A heartfelt congratulations to everyone featured! I am so honoured taking a place within this incredibly gorgeous and inspiring group of women especially since I took some time off from partaking in any photo shoots and events last year due to pregnancy so this recognition is extra special to me (thank you Arthur Kwiatkowski and Valeria Nova for the awesome images!). Thank you to Terry Frendo, Arthur  and the Inside Fitness staff for putting out such an incredible issue and a moment that the fitness industry eagerly awaits in bated breath for. I know it’s certainly one of my most favourite times of the year! Thank you so much to my STRONG GIRLS for continuing to motivate me daily with your commitment to …

Investing In Yourself

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Benjamin Franklin said, “Do not squander time for that is the stuff life is made of.” I want to ask you all how important your lives are? More specifically how important the quality of your life will be in the future and what you’re willing to do now to make it a more comfortable (and simply better) place tomorrow? With 2015 coming to a close, I’ve already finished my 2016 goals. The great news is, I accomplished just about everything I set out to do this year (aside from missing the National Women’s Show which might have been over ambitious on my part as a new mommy lol). With 2016 just around the corner and my goals so much bigger than this year’s, I’m realistic and mature enough to admit that I know exactly what I don’t know so over the last few months I’ve put together a team to help contribute to the greater improvement of my life (both personally and professionally). Creating a team around me to help me grow past my own …

Don’t limit yourself…

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Don’t limit yourself with the infinite opportunities that are out there to be the best version of you possible! It’s out there but we have to actively seek it out. – If your habits/behaviours are holding you back, change them – If your schedule constantly doesn’t allow you to better yourself, plan and get organized (we only have 1 life to live…live it with purpose and happiness) – If the people around you are negative, find new people to hang around with – If the people you go to eat with constantly sabotage your diet, find new people to dine with Do NOT stay in your comfort zone if your life is cascading out of control and you’re not able to accomplish your goals because it’s far more dangerous to do that (and live like that) than to look for solutions to your problems. There are also an infinite amount of people that have the same fitness, weight loss, or health goals as you do. Find them! The best decision I ever made for myself …