Protein Roasted Cinnamon Almonds

Ingredients:

2 cups of raw almonds

¼ cup of almond flour

¼ cup egg whites

¼ cup raw no sodium almond butter

Splash of pure organic vanilla extract

1 scoop of vanilla or chocolate whey protein (I use Advanced Genetics Iso-Phase)

½ tsp of cinnamon (you may use more)

2 packets of stevia

Directions:

• First I make a paste with egg whites and protein powder to avoid lumps
• Place everything together into a blender or mixer and blend until everything is well combined
• Place almonds in a large bowl and add the creamy goodness and mix the almonds and let sit in the fridge for 30 min or overnight (the almonds will absorb the vanilla extract and cinnamon)
• If you have too much of the coating add more almonds to use up the coating…More almonds!!! 
• Once you pull the almonds from the fridge mix them one more time
• Line baking sheet with parchment paper and place almonds on baking sheet
• Bake at at 350F for 12-15 minutes until the almonds start to brown so keep checking them throughout as every oven is different

Some Tips:

Tip #1 Any leftover coating maybe mixed with some oats and a little more egg whites to get the right consistency of cookie dough and made into a couple of protein cookies. Yummy!!! No waste!

Tip #2 Any leftover baked coating that fell off may be used to sprinkled over your Greek yogurt or morning oatmeal.

A little colour therapy-Today's Inspiration

TYRER SHARPLES

Today's inspiration for me was a little colour therapy. I was simply inspired by an outfit one of my girlfriends was wearing during her workout session at the gym. When I looked at her she was beaming with confidence, happiness and overall  wellness…it made me think of how color impacts me everyday from what I wear to what I eat and the surroundings I am in and wondered what it does for others?

It made me think that Colour is light of life….Without light there is no life

Thinking a little deeper as I was training myself made me realize colour could very well be the most magnificent experience we take for granted. Look around, it's everywhere, surrounding and embracing us. We interpret life as much through colour as we do shape, texture, sound and for some even smell and taste.

For me colour is the very essence of life as it can influence our emotions, our actions and how we respond to various people, things and ideas. Even though much has been studied and written about color therapy and its impact on our daily lives for me its very simple I look at my surroundings and try to be inspired as colour touches every part of my daily activities from my meal prepping, my gym sessions and simply the things around me.

I haven’t studied the theories behind colour therapy but can share a little into what the basic meanings are so maybe others can relate their feelings and reactions to the colours that surround their life.

Here are some simple meanings of colours and the energies contained within. I am sure there are many versions with different definitions and meanings but this is what they mean to me most of the time…When I actually take the time to notice my surroundings.

Secondary Colours, Shades and Metals:

Pink symbolizes: love, beauty

Brown symbolizes: earth, order, convention

Orange symbolizes: vitality with endurance

Gold symbolizes: Wealth, prosperity, wisdom

  

White symbolizes: Purity, Cleanliness

Black symbolizes: Death, earth, stability

While white reveals, black conceals

Gray symbolizes: Sorrow, security, maturity

I guess the point I am trying to make is next time you put on your gym outfit take a little time and choose colour over the standard, whatever it may be. 

Be confident that colour will bring you happiness and further confidence and drive to reach your goals. It will not only make you feel better but inspire those around you as well.

This will be something I focus on as the New Year is just around the corner...Literally. Bring more colour to my life in 2013!!!

Thank you for reading and a big Thank you to Tyrer for inspiring me today xo

You may follow Tyrer on:

FACEBOOK: TYRER SHARPLES
FACEBOOK PAGE: IRON DOLLS FITNESS

" All forms of matter are really light waves in motion."

- Albert Einstein

It's Treat Time-Nutella Flavoured Protein Shake

Nutella Flavoured Protein Shake

Ingredients:

•1 scoop of vanilla protein or peanut butter protein (more nutty flavour)

•2-4 Tbsp. Natural Cocoa (unsweetened) based on how much chocolate you like

•Dash of Cinnamon (just a sprinkle)

•4-5 teaspoons of Sugar Free Hazelnut DaVinci Sweetener (available at most grocery stores or Starbucks brand)

•2 Tbsp. Hazelnut Butter (if you can have the fat) available in most organic isles but you may skip it and up the sweetener

•1/2 Cup Unsweetened low calorie Almond Milk

•5 ice cubes

Directions:

1.       Add all ingredients into blender….blend until frothy and Enjoy!

You can reduce the almond milk and make into a paste…actual Nutella for apples or on top of rice cakes

You may have to play around with the flavour profile a bit...so the consistancy is to your liking but the flavour is bang on.

Like ·  · Shar

Update

A little update on what’s has been up with me and Andrew in the last month or so since my last show. 

We are officially in our off season. Yay!!!!

What does that mean? We are eating volumes of clean wholesome food and lifting HEAVY.  Working hard on building those juicy muscles. The sacrifice is that we have lost our lean look. TEMPORARILY that is…

The abs are still in and the muscles are nice and full and we can’t wait till prep starts to see how much muscle we have put on…Andrew’s prep will start a little sooner than mine as his show is end of April mine end of June. So exciting!!!

A lot has happened since Andrew left his position as a Restaurant General Manager and became a full time personal trainer at Steve Nash…

He was promoted to Assistant Fitness Manager after just over a month and shortly after that promoted again to Fitness Manager and transferred to Port Coquitlam. He misses his Langley team but feeling at home at his new location. I am so proud of him to just one day decide and follow his dream.

Training with his last trainer Dean really allowed him to tap into what his passion truly is. He studied hard while he worked 10 hr shifts at the restaurant, trained and prepped for the Nationals all at the same time. It was a roller coaster to say the least and the risk was very high to just resign and start something totally new. I honestly don’t know how he did it.

Being promoted has been a huge change in our life’s because Andrew is home every weekend…Veronica and I have not had a full family weekend since she was born unless there was a special event going on and Andrew requested the time off….It will be an adjustment to have full weekend family days or just lazy pj mornings….Looking forward to that for sure.

So what have we been up to in terms of training, meal planning and supplementation in off season?

I will post more on that tomorrow :)

Thank you for reading

Grace

Baby It's Cold Outside

With the cold weather in full swing I thought to share my creation for the spiced pumkin latte.This is one of my favourites on the weekends as it tastes like pie.

I hope everyone enjoys it as much as me and Andrew.

SPICED PUMPKIN LATTE

 (Makes 2 lattes)
Ingredients
4 tbsp. ground coffee
1 tbsp. pumpkin spice (no sugar added, just the spice mix)
2-1/2 cups water for brewing coffee
2 cups unsweetened calorie reduced almond milk or coconut milk
1/2 tsp. vanilla extract +1/2 tsp. caramel extract
2 tbsp. of sweetener of choice
Directions

Step 1 – Combine the coffee and the pumpkin spice and brew as usual with the specified amount of water.

NOTE: I made this using a French press. So it was easy to get these specific measurements.
If you use a coffee maker, you’ll need to adjust the amounts of all the ingredients based on the amount of coffee you use.
You can double or triple or….

Step 2 – Pour the almond or coconut milk and sweetener in the bottom of your cup and pour half of the hot coffee over that.

If using a coffee maker, be sure you use the type that requires the paper coffee filters. The spices will clog your machine if you have the other type that doesn't use these filters.
I simply brew stronger coffee and heated the coconut milk with sweetener and extracts and added the strong coffee after...as I like everything to be hot.
If you have an espresso machine it's even easier....you make the milk mix and add the spices to it ...heat on the stove or use a steamer and then add the espresso and it's ready.

Sip and Enjoy!

Nutritional Content of Clean Version
1 serving = 1/2 the recipe
Calories: 50
Total Fat: 3 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 189 mg
Carbohydrates: 5gm
Dietary fiber: 0 gm
Sugars: 2gm
Protein: 2 gm

STARBUCKS PUMPKIN LATTE NUTRITION DATA
16 oz. (small/grande)
No Whipped Cream
Using 2% milk
Calories 310
Calories from Fat 60
Total Fat 6g
Saturated Fat 4g
Trans Fat 0g
Cholesterol 25mg
Sodium 210mg
Total Carbohydrate 49g
Dietary Fiber 0g
Sugars 47g
Protein 14g
Nutritional Information estimated at Nutritiondata.com.

Baking-Clean Healthy and Nutritious

Baking up a storm.....

It was a great weekend to try and start testing the recipes some are my own and some are creations of my girlfriend Tyrer so I can't take credit for the base of the zucchini loaf series below.  I just added my own spin to each one to change the taste profile.

These loafs are perfect as a post workout treat or mid morning coffee snack. All of them use clean source of carbs, protein and veggies. All in one goodness. Can't get any better than that.

I have so many things on my list to cook, bake and enjoy I just don't know where to start.

I hope you give these a try and let me know how you like them.

Zucchini Loafs 4 WAYS

Each Loaf Makes 12 slices

ZUCCHINI-BANANA

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla protein powder* (low Carb is best) I use Advanced Genetics Iso-Phase...Amazing!!!!

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CHOCOLATE BANANA

2 cups oat flour*

1/3 cup cocoa powder, sifted TO PREVENT LUMPS

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

3 x 30 gram scoops vanilla whey protein powder* (again low Carb is best) AG Iso-Phase Chocolate is my choice for this one...

1 1/3 cup grated zucchini (not peeled) (2 small)

1/4 cup egg whites

2/3 cup unsweetened low calorie coconut or almond milk

1 banana finely chopped

ZUCCHINI-CARROT

2 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon cinnamon

3 x 30 gram scoops AG Iso-Phase vanilla whey protein powder* or any low Carb protein (read labels)

2/3 cup grated zucchini (not peeled)- 1 medium

1/4 cup egg whites

1/3 cup unsweetened applesauce (1 snack pack)

2/3 cup unsweetened low calorie coconut or almond milk

2 cups of finely shredded carrots

ZUCCHINI-PUMPKIN SPICE

1 cups oat flour*

2/3 cup Truvia, Krisda (Stevia) or sweetener of choice

1 tsp. baking soda

1 tsp. baking powder

2 tsp. cinnamon

1/8 tsp. allspice

1/8 tsp. nutmeg

2 x 30 gram scoops AG Iso-Phase vanilla protein powder* or any low Carb protein

2/3 cup grated zucchini (not peeled)- 1 medium

1/2 cup egg whites

2 cups of canned organic canned pumpkin (not pie filling)

2/3 cup unsweetened low calorie coconut or almond milk

AG Iso-Phase BUY IT HERE!!!

*NOTES:

-Do not substitute different flour for oat flour in this recipe, or else it may not turn out.

You can easily make oat flour by grinding regular or old fashioned oats in a food processor, blender or coffee grinder.

Preheat oven to 350 degrees. In a large bowl, sift cocoa powder to prevent lumps. Add in other dry ingredients (oat flour, baking soda, baking powder, stevia, spices where applicable and protein) and mix until well blended. Make sure it’s well blended or your loaf will not rise evenly.

To the same bowl, add in the wet ingredients (zucchini, egg whites, milk). Mix until well blended.

Pour into a prepared loaf pan lightly coated with coconut oil. Bake for 45-55 minutes or until a toothpick comes clean. The timing will depend on your oven and the pan you use. No need to check until the 35 min mark.

Allow to cool on a rack and slice. Enjoy.

Hope you enjoy this holiday season with your friends and family.

Thank you for visiting.
Grace

Contest Prep, Results and Goals!

Sandra Wickham Fall Classic 2012

Two Weeks Post Show….Ahhhh Life is good!!!
It’s been almost two weeks since my last show Sandra Wickham Fall Classic which was held on November 10th, 2012 in New Westminster…

What a ride to this show prep was….The last 12 weeks have been busy to say the least

• New Plan  
• New Training Style
• Team Photo-shoots
• And Yes 6 am Cardio Dates :)

Team Elle Fitness

5 days in Vegas for OLYMPIA weekend smack in the middle of my prep …Nothing like a little distraction to meal planning, training and all those samples at the EXPO…Not easy but it was a fun filled 12 weeks.

I Placed 4^th and super happy with my progress. I get it now….the training the meal planning and how much manipulating goes into creating a bikini class body or any class for that matter.

Morning Show just got back stage getting all settled in

Me and Elle 

Huge Thank you goes out to my coach and trainer Elle Iakovenko my Sponsors, PureForce Nutrition and No Limit Muscle as well as Derek Crossman and of course my cardio and training partner my hubby Andrew along with the rest of my friends and family.

My lil medal and lucky number :)

Having  placed 6^th in Masters and 8^th in OPEN at my last two shows for being too lean …and working towards presenting a softer look at this show felt really good. Yes my glutes, hamstrings and quads could have been tighter but that was the risk I had to take to not come in shredded…lol …I like the lean mean look and I am rocking my 6 pack abs proudly two weeks after the show….I so missed them. Not sure how long they will stick around…

Eating clean sure helps….Have only had 3 treat meals since the show…I must say pretty good! First one the night after of the show followed by one for Ashley’s Birthday at Romer's Burger Bar…those lil doughnuts were killer!!!  Oh…and that glass of wine with dinner I had last Sunday with Bex was glorious!

Cookie treat from Tyrer...Glorious!!!

Learned my lesson from my previous two shows…to avoid blues, bloat and serious rebound you've got to keep it nice and clean and slowly add different foods as if you were testing for an allergy.…and same goes for cardio slowly reducing it has made a huge difference in keeping in great post competition shape…besides its nice to stand in front of the mirror everyday and see yourself lean and healthy rather than sluggish, bloated and totally not motivated. Been there done that….Never again!

This was a huge change from my last prep doing everything gradually and with thought process.

I have reduced cardio to twice a week now and just  little post workout and have gradually increased my food intake over the last two weeks…I didn't feel hungry this prep and some might say I didn't prep hard enough if I didn't feel hungry. 

Well I guess I didn't then…I am fine with that!

I certainly will never live my life hungry…Cranky due to limited things I can have during prep YES but not hungry! 

It’s honestly not worth it for me and a total set up for failure in my opinion.

Anyhow this was a great experience and it’s “GROW season” now. I will work on coming in tighter in my lower body for the next show which is held June 28th, 2013 and hopefully put on some much needed upper body muscle…..

It will be my daughters 15^th Birthday a week before my next show and I am attending a wedding a week before that…so those events should be interesting….as I have a hard time not celebrating special occasions…So maybe a sip of bubbly and a bite of cake will be in the cards J

Me and Veronica at Popeye's Booth where she worked both Day and Evening shows! My lil athlete...

Veronica will start prepping for her show in January and will enter OPEN class at the Western Canadians held in Kelowna, BC on May 18^th, 2013

I am very proud that she has decided to look at fitness as a part of her life and excited as her body is showing some great progress since she started training with me and Andrew about 4 months ago so I can’t wait to see her step on stage.

Initially I was a bit worried how she could handle the prep, the training, that little bikini…the plastic heels and all. But she’s not …She’s confident so why am I worried! Tough cookie!!!

She is having her suit custom made by Colleen Campbell aka “The Suit Lady” in Langley BC. Which is great because we can customize the size of the top and bottom to Veronica’s comfort level and her Dads too…He is going to have to watch her practice her posing after all…I can’t wait for that…I laugh every time I think about it.

Since becoming involved in the fitness industry and Andrew becoming certified as a personal trainer and getting a diploma in fitness and nutrition I have learned a lot about positive self image and that you have to work hard to stay healthy not just slim…I want Veronica to learn about her own self image and what she wants to look like and not have her body image be dictated by the food epidemic going on.

You control how you look but eating healthy wholesome foods and training your body like a machine to look the way you want it to look. It’s simple as that. There is a lot to learn about your body and how it works on the inside before you can see how it will look on the outside.

I guess it’s the same with who we are as people. “Never judge a book by its cover”. Someone may look slim but be totally unhealthy or have a bigger frame and be totally fit and healthy. Everyone has a story! As a family we strive to find and maintain the perfect balance.

You can follow our journey

https://www.facebook.com/TheFitLife247

or join in and follow Veronica's journey 

https://www.facebook.com/pages/Veronica-Bukowsky-Fitness/246655942123415

There is always some negativity that comes from stating you opinion and sharing with others how you choose to live your life as a person and as a family. Some you motivate and inspire and some you don’t.

I have learned to listen to my gut and only accept people in my world who have a positive outlook on life and bring out the best in me…All others sadly don’t matter.

I have tried to look past negativity and find goodness in everyone but unfortunately it’s too much work and I have more important things to worry about than keeping up with others…lol

My focus over the last 6 months has been on my family, my life and a few close friends that have supported me through phases of my life some good and some bad.

Other than that not much else has been happening in our little Fit Life world.

We are looking forward to spending the holiday season together with friends and family attend a few holiday parties along with hosting our own for all of our fitness friends and then celebrating the New Year with a BANG! Then real work begins….not really it’s already began but I like to be on the wagon for the New Years resolutions craze. Not sure what mine is yet…

Make More Money…Spend Less…Ya that’s a good one I think! Ha ha

Thank you for reading and hope you visit again.

Grace

Much Needed Update!

It’s been so long since I have written a personal blog…I have shared a few things here and there but haven’t written an update on my prep so thought to really get myself motivated to write. It’s not always easy…to do so with prep, family, life and so on…but here it goes

Since my last post a lot of things have happened. Immediately after my hubby’s CBBF Nationals show which was held in Vancouver we had a phenomenal weekend …We truly enjoyed our city. We started our Sunday with the once a year guilty pleasure Krispy Kreme Doughnuts located in Delta, B.C....They are so good!!!! We really enjoyed them... We went to Granville Island in Vancouver and went through all the little shops. 

Granville Island, Vancouver B.C.

Enjoyed a few treats and just took a day off from training that weekend. We slept in all week….How glorious did that feel…Actually I can’t remember it’s been so long since then with my prep in full swing.

With so much excitement already happening post Nationals Andrew decided it was time to say goodbye to restaurant life.  Since becoming certified as personal trainer he has obtained a FT position with StaveNash Fitness World in Langley BC…

For Local Readers Click Here to Get your 8 Day Pass and book a FREE consultation with Andrew

I must say I have never seen my man so happy. He’s so in his element. I am so proud of him for taking such a huge risk.

The following week we got a surprise of our life by getting a sponsorship. Not only Andrew but both of us are now sponsored athletes of Pure Force Nutrition which targets an even wider audience of its sister brand Advanced Genetics. Pure ForceNutrition includes not only bodybuilding and physique athletes, but also hockey players, wrestlers and power-lifters  We are very proud to represent this up and coming brand.

Please follow PureForce Nutrition on Twitter, Facebook and check out their product line.

Quickly after the Nationals came August 18^th the official day I started my prep for Sandra Whickam Fall Classic.

I had originally planned to prep for this show on my own with Andrew’s help since he’s now certified as we decided not to train with our trainers and kind of stand on our own two feet to see if this fitness lifestyle was for good or I would just stop....I knew Andrew was fully in but I doubted myself…at least that was the thought process at the time.  I felt I had done enough research about prep nutrition and knowing my body’s response mechanism from my previous prep, putting a plan for myself was pretty straight forward.

Not having a trainer was not the problem as I have a competitive edge and I love training….What I needed was a Coach and Andrew really needed to focus on building his business. He has been so supportive of my decisions and helping me get up every morning for my cardio....I wouldn't do it otherwise...ha ha...YES I would but either way thank you honey!

I decided to make a change and connected with someone new to the Competition Prep World. 

With all the changes that came so quickly I realize now that this lifestyle is 100% a part of my life. Staying fit is a priority and competing is something I am passionate about and YES maybe even a Pro Card in the future… Wouldn't that be wonderful!!!

Dream! Believe! And Good Things Will Happen!

I will write a blog post of this prep and share my wonderful experience as I feel it deserves a post of its own….and yes there may be some progress pictures…

Till then 

Thank you for reading

Grace xo

Sweet Potato Carrot Cake

Sweet Potato Carrot Cake

 by Fit Life 24/7

• 2 cups oat flour
• 2 scoops of vanilla protein
• 2 teaspoons baking soda
• 2 teaspoons baking powder
• Pinch of salt
• 2 teaspoons ground cinnamon
• 2 teaspoons ground nutmeg
• 1 cup brown sugar Splenda or sweetener of choice
• 1 1/2 cups of unsweetened apple sauce
• 1/2 cup unsweetened low fat coconut milk
• 8 egg whites
• 1 tablespoon vanilla extract
• 1.5 cups mashed cooked sweet potatoes
• 1.5 cups of finely graded raw carrot
• 1 cup chopped pecans
• 1/2 cup chopped pecans additional for garnish- optional

Drizzle-OPTIONAL:

1 cup of greek yogurt

1 tablespoon vanilla extract

1/2 cup of Splenda

1 scoop of vanilla protein

Directions:
Preheat oven to 350 degrees F. Adjust the position of the rack to the center of the oven. Use PAM to grease and flour 2 (9-inch) pans. Set aside.

In a large bowl, stir together the oat flour, vanilla protein, baking soda, baking powder, cinnamon, nutmeg, and sweetener. Set aside.
In the bowl of a mixer, mix well apple sauce, coconut milk and brown sugar Splenda on low speed, and then increase speed to medium and beat until well-combined. Gradually add the dry ingredients and beat on low speed until just incorporated. Add egg whites a little at a time, beating well and scraping down the sides of the bowl as needed. Add vanilla, sweet potatoes, carrots, and pecans and blend on low speed until thoroughly mixed.

Pour batter into pans and smooth the surface with a metal spatula. Bake for 1 hour to 1 hour and 10 minutes, or until a toothpick inserted in center comes out clean; when you touch the center of the cake, it should spring back. Allow to cool in pans for 10 minutes, and then place on a rack and cool completely.

For drizzle: In the bowl of an electric mixer, greek yogurt on medium speed until smooth. Add vanilla and Splenda and beat until incorporated.

Drizzle Cake and top with chopped pecans and ENJOY

Recap since Kelowna Western Canadians and whats next!

It’s been a busy month. I can’t believe it has been over a month since my last blog….

Following Kelowna Western Canadians I trained really hard and ate a lot to prepare for my next show which was on June 9^th Northern Classic in Fort St. John as I came in way to lean for the Kelowna show I wanted to work on looking a little fuller for FSJ….It didn’t really work to be honest but I did enter Open Class in Bikini instead of Masters Class which is 35+. It’s been a few weeks and the results were finally posted on the BCABBA website and I placed 8^th in Open class compared to 6^th in Kelowna. I am thrilled with the placing as it was tough competition and to enter with girls in their 20’s is intimidating to start…

I drove to Fort St. John with three other BodybyBrandt teammates, all bikini competitors Amy, Cordelaine and Rina…It was the best girls trip of my life….I have never laughed this much. Even thinking about it makes my cheeks and abs hurt…Yes I am laughing at loud…What happened in that car stays in the car…haha…Lots of laughs, some tears and lots of post competition cheats.

Since both shows I have done two photo shoots which were a lot of fun. First one was the day before the Kelowna show with Gus Mctavish Lake Okanagan and the second one with Pink Elephant Indoor shoot just last week before the BC Championships where my hubby competed.  I was able to volunteer at the show, support the athletes and Andrew in his journey to the Nationals…as he placed TOP 5 at the BC’s he is prepping for the next show right away…back to morning cardio, meal planning and double dates at the gym…lol

Here are some photos from the Kelowna shoot with Gus Mctavish

Andrew and I train together, so this means we do doubles together…I am not in prep until August where I am switching classes from Bikini to Figure but this is how we support our success and progress.

Train together, eat the same and which includes 6 am cardio 7 days a week. There are days where I am up at 5am ready for the day and some days I just want to roll over to his side of the bed and just sleep….

Since the shows…I have enjoyed some treats, sushi dates with girlfriends and great home cooked meals and most of all my daughters baking…I love her creations…she’s so good at baking and those scones are kinda unforgettable….Just thinking about it makes me want one.

Well that’s all for now. Thank you for reading and if you get a chance visit my facebook fitness page https://www.facebook.com/FitLifeJourney for clean recipes,  fitness tips and supplement reviews.

“Listen to your Body, Train hard, Eat clean and Results will Follow”

Xo Grace