Monday, 30 June 2014

Recipe: Baked Honey Mustard Chicken

For a delicious, juicy, flavourful chicken, try this clean protein recipe! Add some green vegetable and some brown rice, quinoa or sweet potato and you've got a complete meal.

Baked Honey Mustard Chicken
Baked Honey Mustard Chicken
  • 24 ounces uncooked Boneless, Skinless Chicken Breasts
  • ¼ cup Honey (local if possible)
  • ¼ cup Mustard (preferably stone ground)
  • 1 tablespoon Parsley, fresh chopped
  • 1 tablespoon Dried Basil
  • 1 teaspoon Smoked Paprika
  • 1 tablespoon fresh Lemon Juice
  • Sea Salt & Pepper, to taste
Preheat oven to 375 Fahrenheit.
Rinse and pat dry chicken breasts and place in a large glass dish. Season them with sea salt and pepper.
In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
Cook for 45-50 minutes, turning and basting them half way through.
Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.
Nutrition Information
Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast
Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g
Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4% 

Small Changes that Make a Huge Difference

MyFitnessPal did a quick survey on Facebook and twitter asking "What's one small change you've made since starting MyFitnessPal that's made a big difference?" Below are the ones I truly believe helped me...but check out the full story for all 30!

Small Food Changes
1. “Look up food before I put it in my mouth.” —Pauline W. K.
2. “If I’m going to have a snack, the correct portion goes in a bowl or on a plate, and the rest gets put back wherever it goes. Much better than mindlessly eating straight from the container.” —Cara E. M.
5. “I’ve become a food snob. If I am using calories for it, it better be worth it.” —Stephanie W.
8. “I no longer drink any calories.” —Diana S.
10. “Cooking at home instead of eating out has helped my weight and my wallet.” —Abbie B.
11. “I stopped snacking when I’m bored.” —Lauren G.
12. “Trying new, healthy foods. Before getting healthy I wouldn’t have even tried avocado or spaghetti squash!” —Crystal F.
14. “Making fruits, greens, veggies, seeds and nuts a major part of my diet by using my blender one to two times per day.” —Sharon K.
15. “Always looking at labels now to see what is in my ‘healthy’ food.” —Bobbie W.
16. “Eating breakfast! Keeps me full and prevents me from reaching for the sugar.” —@tara_smiles
18. “Definitely portion control and making online friends for support.” —@Cinbeth4
19. “I’m drinking more water and tracking it!” —@teamfitmommy
Small Fitness Changes
21. “Exercise.” —Jo J.
Small Habit Changes
25. “Everything I eat gets logged BEFORE I eat it.” —Kari S. S.
Small Mindset Changes
27. “Learning to love myself. Not beating myself up when I make a mistake! Trying to think positive!” —Kylie D.
28. “Stopped thinking this was a diet—this is about adjusting eating habits to make myself healthier.” —Sarah S.

Saturday, 28 June 2014

My Husband Shawn's Focus T25 Results So Far!

My Husband Shawn Before vs. Now!
He's 6 weeks into Focus T25 and is down 22 lbs so far! And 4 weeks yet to go!

I want to take a moment to share my pride for my husband Shawn's weight loss journey so far! We took this pic on the left together back in December 2012 when my nephew Cameron was born...and the photo on the right is today.

I'm so proud of what he's accomplished since that first picture so far! He's KILLING it tracking what he eats, drinking his Shakeology every day and doing the Focus T25 workouts (with Shaun T, creator of Insanity) without fail.

He's setting the prime example of how to get in shape the correct way and realizing it's not a quick fix and that it takes hard work!

Shawn set a goal to hit 180 lbs (his weight in grade 8) by the end of T25 but he's ALREADY surpassed that at the end of week 6 of 10. He's off his blood pressure pills, he's sleeping better, he's feeling better and has more energy. And he's down a total of 41 lbs now (22 are in the past 6 weeks alone)!!!

Love you, baby. xoxo

Thursday, 19 June 2014

Chalene Johnson's PiYo Workout Program Now Available!

Chalene Johnson PiYo workouts for weight loss

Chalene Johnson's brand new workout program PiYo is now available to order!  Make sure you get on it ASAP as the last Beachbody program launch (21 Day Fix) sold out the same day it was released.

Below is the direct link to the PiYo Challenge Pack that includes: 

  • access to my accountability challenge group
  • the complete PiYo workout DVDs (8 workouts in total)
  • a Bonus PiYo workout!
  • Shakeology meal replacements for 30 days
  • Club Membership for 30 days
  • super discount $2 shipping! 
  • As my bonus to you, I'm providing 10 weeks of easy meal plans with shopping lists as well that I'll email you once your order is in! 
  • 60-day money back guarantee (less s&h) so it's a worry-free purchase!
The Challenge Pack is an incredible value at just $140 (normally $160!) as it's basically getting PiYo for FREE since Shakeology is $129.95 plus regular shipping on it's own!

Here is why I am passionate about how Shakeology has helped me and why it isn't just a protein powder:

My next Challenge Group for PiYo starts soon so make sure you get in that group by ordering your challenge pack NOW to get incredible PiYo results! 

>>> PiYo Challenge Pack Purchase Link: <<<

Want to save even more?

Become a Team Beachbody Coach!
There are many benefits in becoming a Team Beachbody Coach, including saving 25% on your product orders like PiYo™. Whether your passion is helping people get fit, making a little extra money, or being your own boss, becoming a Team Beachbody coach offers unlimited opportunities.

Here is the link to order only the PiYo workout DVDs--I'll still be there to support you as your Beachbody coach either way, but the test group is just for those that commit to the challenge pack above!

Below is a quick refresher on what PiYo has to offer you!

Chalene took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training - all at once. PiYo packs it ALL into each workout so you can build lean muscle mass - as you're burning crazy calories.
How? You'll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.
The result? Problem areas become no problem. You'll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you're at your best!

PiYo Results!

PiYo weight loss results

PiYo results
† Results may vary.

P.S. Let me know as soon as you order! Either email me at or message me on Facebook at :D

Justin :)

Wednesday, 18 June 2014

Recipe: Chia Oatmeal Breakfast Cookies

These wheat free and dairy free breakfast cooked are clean as a whip and can be a good treat!


Chia Oatmeal Breakfast Cookies


  • 1½ tablespoons Chia seeds
  • ¼ cup unsweetened vanilla almond milk
  • 2 ripe bananas, mashed
  • ¾ cup old fashioned oats (gluten-free if necessary)
  • ¼ cup unsweetened shredded coconut
  • ¼ cup chopped dates
  • ¼ cup dark chocolate chunks or carob chips (gluten-free if necessary)
  • 1 Tablespoon creamy almond butter (with salt)
  • large pinch of cinnamon


Preheat oven to 350F.

In a small bowl, stir together the chia seeds and almond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.

Pour the chia seed gel into a medium sized mixing bowl and add in the mashed bananas, oats, coconut, almond butter and cinnamon until well combined. Gently stir in the dates and chocolate chunks.

Scoop out a generous tablespoon of dough onto a baking stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.

Place in oven and bake for 17-20 minutes, or until the bottom of the cookies have browned a bit.

Take them out, let cool and enjoy.

Note: Many dark chocolate chips are gluten-free however ingredients can vary by brand. It’s best to look at packaging before purchasing if you have a gluten sensitivity.

Nutrition Information

Serves: 15  |  Serving Size: 1 cookie

Per serving: Calories: 79; Total Fat: 3g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 7mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 6g; Protein: 2g

Nutrition Bonus: Potassium: 82mg; Vitamin A: 0%: Vitamin C: 2%; Iron: 4%; Calcium: 2%


Sunday, 15 June 2014

Recipe: Meyer Lemon and Blueberry Icebox Cake (Gluten Free, Vegan, Raw)

We celebrated my mom's birthday out at my brother's cabin this weekend and Shawn made this AWESOME gluten free and dairy free dessert!!! I was wowed and so was everyone else. Really delicious! Give it a try!

Here's the one Shawn made :D we didn't have an 8-inch cheesecake pan so it's a bit flatter than it's supposed to be. ;)

Meyer Lemon and Blueberry Icebox Cake
The one we made for my mom's birthday! Turned out pretty great! :D


Meyer Lemon and Blueberry Icebox Cake (Gluten Free, Vegan, Raw)

Serves: 8-10 slices
  • ½ cup raw almonds
  • 1 cup gluten free rolled oats
  • 1 cup chopped, pitted Medjool dates
  • ¼ teaspoon salt
  • 3 large frozen bananas cut into 1-2 inch chunks
  • 2 tablespoons almond milk
  • 1½ teaspoons gluten free vanilla extract
  • 1 cup frozen organic blueberries
  • 2 cups raw cashews, soaked in water for at least 30 minutes preferably overnight
  • ⅓ cup coconut oil, in liquid form
  • ½ cup raw honey
  • ¼ cup freshly squeezed Meyer lemon juice
  • 1 tablespoon Meyer lemon zest
  • 1 – 2 tablespoons water, if needed
  • ½-3/4 cups sliced raw almonds for garnish
  1. Make the crust: In the bowl of a food processor fitted with the “S” blade combine the almonds, oats, dates, and salt. Process until the ingredients begin to clump together, about 1- 1½ minutes. Transfer the mixture to an 8-inch spring form pan, gently pressing the crust into the pan and around the edges until the crust layer is level and smooth.
  2. Blueberry “Ice Cream” Layer: In the bowl of a clean food processor fitted with the “S” blade combine the frozen banana pieces, almond milk, and vanilla extract. Process until the mixture resembles the consistency of soft serve ice cream; this will take at least 1-2 minutes. If your food processor seems to be struggling feel free to add another tablespoon of almond milk. Once the bananas are to the right consistency add the frozen blueberries and process again, scraping the sides as necessary, until the berries are incorporated and the mixture resembles soft serve ice cream. Pour the “ice cream” over the crust and smooth the top with a silicone spatula. Gently tap the pan against the kitchen counter to release any air bubbles that are trapped in the filling and place in the freezer until set, about 1½ – 2 hours.
  3. Meyer Lemon “Cheesecake” & Almond Layers: In the bowl of a clean food processor fitted with the “S” blade or in a high powered blender combine the soaked cashews, coconut oil, honey, lemon zest and juice. Blend until completely smooth, stopping to scrape the sides as necessary. This step can take anywhere from 1-3 minutes depending on the strength of your machine. Pour the blended cashew layer over the partially frozen blueberry layer. Smooth the top with a rubber spatula until even and gently tap the pan against the kitchen counter to release any air bubbles that are trapped in the filling. Sprinkle the sliced almonds over the top of the cashew layer and press in gently with the palm of your hand. Place the pan back in the freezer for 6-8 hours or overnight until completely set.
  4. To serve: Place the spring form pan on the counter at room temperature and let it sit for 10-15 minutes. Gently remove the side wall of the pan from the cake. Slice and serve. Store any uneaten cake completely wrapped in the freezer.
Inspired by Tasty Yummies

To make vegan: simply substitute the honey for agave or cane sugar syrup.

Recipe: Spaghetti Squash Pad Thai


Thursday, 12 June 2014

Recipe: Clean Ground Beef Stew

Clean Ground Beef Stew

Serves: 4

1 onion
1 lb lean ground beef (organic if possible)
2-3 sliced celery stalks
1 cup chopped carrots
1 cup sliced mushrooms
1 tsp sea salt
1 tsp pepper
1 tsp garlic powder
1 tsp basil
1 tsp parsley
1 can (15 oz) diced stewed tomatoes
2 cups (16 oz) low sodium beef or vegetable broth
2 cups chunked new potatoes
Optional: red pepper flakes!


  1. Brown 1 onion and 1 lb lean ground beef (organic if possible).  You shouldn't need to add oil.  Drain excess fat.  
  2. Add 2-3 sliced celery stalks, 1 cup chopped carrots, 1 cup sliced mushrooms and continue to sauté briefly with 1 tsp of the following suggested seasonings (use whatever you like): sea salt, pepper, garlic powder, basil, and parsley. 
  3. Add 1 can (14.5 oz) diced stewed tomatoes (run it through the blender first if you or your family don't like chunks) and 2 cups (16 oz) of low sodium beef or vegetable broth.  
  4. Bring to a boil, add 2 cups chunked new potatoes and reduce to high simmer for about 30 minutes or until veggies are fork tender.  
  5. LIKE IT SPICY? Add red pepper flakes!

Recipe: Homemade Energy Bars

Homemade Energy Bars

Homemade Energy Bars
Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 0 min.
Yield: 12 servings, 1 bar each
1 cup whole pitted dates (or prunes)
1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries or cherries)
1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, sunflower seeds)
2 scoops Shakeology, any flavor
1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.

Tip: For additional flair add one or more of the following: ½ tsp. rum extract, ½ tsp. cinnamon, 1 Tbsp. raw honey, ½ tsp. vanilla extract, 1-2 oz. dark chocolate chips, or 2 tsp. grated fresh ginger. Adding any of these items may change the nutritional information.
Nutritional Information (With Shakeology): (per serving)
Calories: 147
Fat: 7 g
Saturated Fat: 0 g
Cholesterol: 1 mg
Sodium: 35 mg
Carbs: 20 g
Fiber: 3 g
Sugars: 15 g
Protein: 6 g

P90X/P90X2 Portions (With or Without Shakeology) (per serving)
1 fruit
½ fat

Body Beast Portions (With Shakeology) (per serving)
2 fruits
1 fats

Body Beast Portions (Without Shakeology) (per serving)
1½ fruits
1 fat

Wednesday, 11 June 2014

Recipe: Curried Butternut Squash Soup

Curried Butternut Squash Soup

Total Time: 36 min.
Prep Time: 10 min.
Cooking Time: 25 min.
Yield: 12 servings, 1 cup each
1 Tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, grated
10 cups cubed butternut squash (about 3½ lbs.)
1 tsp. sea salt
2 tsp. yellow curry powder
6 cups low-sodium organic vegetable broth
1 cup coconut milk
1. Heat oil in large saucepan over medium heat.
2. Add onion, garlic, and ginger; cook, stirring frequently, for 3 to 5 minutes, or until soft and fragrant.
3. Add squash, salt, and curry powder; cook, stirring frequently, for 3 minutes.
4. Add broth. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 to 15 minutes, or until squash is soft.
5. Place soup in a blender or food processor, in small batches; cover with lid and kitchen towel. Blend until smooth.
6. Place blended soup back into saucepan. Add coconut milk; cook, over medium heat, for 2 to 3 minutes, or until heated through.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.
Nutritional Information (per serving):
Calories: 113
Fat: 5 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 268 mg
Carbohydrate: 17 g
Fiber: 3 g
Sugar: 4 g
Protein: 2 g

P90X/P90X2 Portions (per serving)
1 condiment
1 vegetable

Body Beast Portions (per serving)
1 starch
1 fat