An announcement from Nicole, Personal Trainer & Owner of Gorgeously Fit.

Friday Fuel • Banana Oat Greek Yogurt Muffins

Recipe: http://www.runningwithspoons.com/2014/06/24/banana-oat-greek-yogurt-muffins/

I have been sick with a terrible bad head cold since Wednesday so I unfortunately didn't get a chance to post this recipe yesterday.  I was trying to find a fast, easy, and comforting muffin that I could quickly whip up for me and Alison since we love baking.  Alison actually calls Muffins “Puffins” and it’s the cutest thing.  

I like that you can quickly whip the batter up in a blender.  One dish to wash and a couple of measuring cups and spoons.  Perfect!  Easy clean up. Plus, I’m a huge fan of greek yogurt.  The cup cake liners do tend to stick to them since there isn’t a lot of oil in the batter and I did spray it with canola oil but I would probably spray them with more next time.  

Friday Fuel • Chicken Tortilla Casserole

Ohhhh man! On a day where I am craving comfort food, want to bgo cozy, or want to feed a lot of people or have lots of leftovers for the week - this is my go to!

Chicken Tortilla Casserole

Recipe: https://www-cleaneatingmag-com.cdn.ampproject.org/c/s/www.cleaneatingmag.com/.amp/recipes/chicken-tortilla-casserole

It’s always a hit and it’s delish! I

This meal has quite a few steps so doubling it comes in handy. I always double it and put the second one in the freezer. Perfect for those days where you don’t feel like cooking but still want a healthy meal.

Also, we eat this with sour cream! Enjoy!

Friday Fuel • Turkey Meatloaf Muffins & Panko Crusted Honey Mustard Salmon

I am starting a new weekly blog post called "Friday Fuel" where I will share my favourite dinner or lunch recipes. To kick it off, I'm sharing TWO of my favourites!

Turkey Meatloaf Muffins

Recipe: https://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm

I'm a huge Jamie Eason fan and when I was following her Live Fit Trainer a few years ago, she had shared this recipe.

It's really yummy and high in protein. I usually make a large batch so that we can have some for lunch for the rest of the week. A couple weeks ago I made an extra large batch and combined all the ingredients in my mega Tupperware bowl and we had a couple for dinner, some for lunch for the week, and froze a couple of bags too.

It came in handy when I had some girlfriends and their kids over for a play date and lunch. The kids gobbled them up so fast and one even asked for more! Winning! My picky daughter Alison even ate one.

I usually eat them with a bit of ketchup and mayo. We have also added more chilipowder in the past, but I am a wimp when it comes to spice so I don't do that. But my husband enjoys it when I do!

Panko Crusted Honey Mustard Salmon

Recipe: https://www.cookingclassy.com/panko-crusted-honey-mustard-salmon/

My husband's 33rd birthday was on Tuesday and I wanted to make him a special dinner. I needed one that was quick and easy because I have two little ones, and I had a busy day.

He loved this one! I am not a huge fish person, but Salmon I enjoy and this recipe was incredibly delicious.

Have a great weekend!

Announcing GF’s Spring Schedule!

Thank you for your feedback and for taking the time to fill out my spring survey. I am excited to announce some new classes and some changes in class times. 

First, I want to let you know about an upcoming event!  I am hosting a CPR course here on Saturday, May 6 from 1 pm until 4 pm (we may be done a bit earlier than that).  There are only 10 spots available. The cost is $22.50 plus $18 for the manual.  Let me know ASAP if you’d like to come!  The course has been updated and is really good.  There is a new video that is quite realistic.  This course includes infant and child CPR too.  The instructor is great and I’ve been going to her yearly for the past 5 years.  There will be some refreshments and some light apples.  I hope you are able to make it!  ❤️❤️

GF SPRING SCHEDULE

Congratulations to Barb Bartman for winning 3 free classes.  I will contact you and we can get you attending classes! 

Spring Bootcamp - Starting Monday, May 1 Last Class: Wednesday, June 7

This year, we will only be having a 6 week spring bootcamp since I’m due with baby #2 on June 18!   I’m hoping to do another round in August, but we will have to see how I am doing with recovery.  Classes will be 45 minutes long. For more information about these classes, what to expect, and bring - click here.

Where: Park beside the Crestwood Community League Building             14325-96 Ave, West Edmonton

Monday | 7:00 pm Wednesday | 6:30 pm Saturday  | 9:00 am (this class will also be kid friendly, so bring your kiddos!)

Drop in: $17 6 BC Classes (once a week) - $96 12 BC Classes (twice a week)  - $180 18 BC Classes (three a week) - $261

Sign up Here

Mommy & Me Fitness Class - Starting Tuesday, April 18

Come bring your baby, toddler, or kiddos and join me and Alison for a great workout.  These classes are flexible, meaning if your little one is crying and you need to stop and nurse, change a diaper, etc. - no problem! Just join when you are able! Classes are 45 minutes long.  For more information - click here.

Tuesday | 9:30 am Thursday | 9:00 am Saturday| 9:00 am 

Drop in: $15 5 Classes: $70 10 Classes: $130

Sign up Here 

I am so pumped about these classes!  Feel free to contact me at [email protected] if you need more information or have any questions.  I’m really looking forward to working out with you, ladies! 

I'm listening to a lecture Jenna Free did for the Postnatal Fitness Specialist course that I am taking and she said something that really resonated with me. She is talking about Body Positivity and how we have been taught by the diet industry that if you hate yourself enough, you can get that supermodel body, if you hate yourself enough you'll workout harder, you'll eat better - we shame ourselves into losing weight. Take back the power to love your body! Accepting our bodies just the way they are so we can take better care of it now! She gave the example of owning something in your house that you hate - do you take really good care of it? No, you probably neglect it! Well, we want to love and accept our bodies so that we can do better for it, so that we can take better care of it and our health - whatever that means for the individual person. ---- That's why I really enjoyed working out. Yes, when I started working out a few years ago, the main driving factor was to lose weight - I was uncomfortable in my clothing, didn't like what I looked like, felt tired and insecure...but soon I started to look forward to going to the gym and keeping up my new healthy eating habits because I was proud of what I could do in the gym! I loved seeing what my body could do, see it getting stronger, faster and then because I spent time in the gym, I wanted to make sure I was fueling it properly. I eat the proper foods to help it get stronger, repair muscle and help me feel good. Now, post baby and currently expecting baby #2 I have learned to love my body. It has done amazing things for me! I will continue to exercise and eat healthy - yes, I still indulge in treats - but I have learned how to have a great balance. Do I want to tone up and lose some weight in some areas - yes but I love my body where it is now. I'm not going to be ashamed of it. I may be rounder right now and that's ok. It's where I'm at right now but I know that continuing to love it and treat it right, I will reach my goals. #rant 😉 💕Nicole

Baking Night

After enjoying delicious, Christmas food pretty much the whole month of December, (noooo regrets, here! Mmmm) I was looking forward to eating healthy again. But, I find myself still wanting to munch on baking or have a sweet treat.

I follow a local Trainer, Kellie (Kellie.Fityourlife) on Instagram and before she had her second baby girl, she posted a few of her favourite recipes that she was making to prepare for the new arrival.

I found 3 recipes that I wanted to try and oh man! I’m so looking forward to eating them for the rest of the week! So good! And when my husband and I sampled them tonight, we were impressed.

When I was mixing the batter for the Magic Morning Muffins (pictured on the right), it smelled so good already! They have carrot in them which I’m thrilled about because I’m not a huge fan of carrot but I like it in here. Plus, Alison really enjoys her carbs so this will be a good way for her to get a bit of veggies in.

I also made Almond Joy bars (pictured on the left of the Tupperware container) and Coconut Cutie bars (pictured on the right of the container). The almond joy bars are my favourite.

They weren’t too complicated to make, either! You should try these out!

Recipes for the Almond Joy Bars & Coconut Cutie bars can be found here: http://www.fityourlifefitness.ca/2015/10/kellies-favourite-treats.html?m=1

And the recipe for the Morning Magic Muffins can be found here: http://www.fityourlifefitness.ca/2015/03/morning-magic-muffins.html?m=1

Enjoy! Nicole

My West End (In Edmonton) bootcamp begins this Monday!  Come join!!  

I'm back!!! I'm sorry I have been MIA on my Facebook page and also the blog. 2015 was a very tough and exciting year for us! On September 10, 2015 we welcomed our beautiful little Alison Rose into the world! She is 5 1/2 months old now so I took some time off work to just enjoy our new daughter. My pregnancy was quite tough and difficult for me as I was VERY sick for the first 5 months. Then after that I was still not 100% and extremely tired so I had to limit my training of clients. I was on diclectin (nausea) medication for my whole pregnancy - I will post another blog post soon about that whole experience. But obviously it's all worth it. My sweet baby is here and it's been a lot of fun watching her grow. I've slowly been getting back to working out how I used to before getting pregnant and it's been nice to workout with my husband again. I'm also training clients again and have a few new and exciting opportunities coming up! So keep an eye on the FB page and blog for more details. Anyways, just wanted to say a quick hello again, I'm back and introduce our little blessing! I hope you are doing well!

Oh my mouth is watering already! Yummerz!

These are some great tips! And if you are up right now, contemplating if you should get up early and train - check it out 😃

Exercise is a GIFT

I saw this today on Facebook and it really resonated with me. 

Years ago, I looked at exercise as a punishment.  I HAD to workout because I was fat.  It was a consequence for my bad food choices and my sedentary lifestyle.   Slowly, though, as I started training and found exercises I enjoyed or as I saw myself improving, my thoughts towards fitness started to change.  Obviously, I was losing weight and that goal was what got me to start working out, but then I started to see other benefits:  

My posture improved

I had more confidence in myself

I was getting stronger

I was less afraid of doing exercises such as box jumps

I was running longer and further 

& more!

It was like a switch went off.  You know how you hear some people who are fit say “I love working out!” and you think to yourself “yeah right...” NO.  You actually start to love working out because you see your body in such a different way.  It’s capable of so much.  YOU are capable of so much and this is why it is a gift.   There is SO MUCH you can do for activity. Find something that challenges you or something you really enjoy.  Swimming, Yoga, CrossFit, Weight Lifting, Running, Cross Country Skiing, Box Jumps, Hand Stands...on and on it goes!

The trick is finding something you love that you keep going back to.

I’m not going to lie, its tough at the beginning as you workout and your muscles are sore from training. A few weeks go by and it feels like it’s going to take forever for you to see a difference.  Or you see yourself in the mirror and you aren’t proud of what you see, but try and change your focus.  Start focusing on what you CAN do.  Ask yourself, what about your workout that day impressed you?  Were you tempted to stop at 10 reps, but you did two more because your program wanted you to do 12?  GREAT!  Did you move up from 5 lbs to 8 lbs because you became stronger?  These are small gifts to yourself.  Small victories that all add up!

So remember, Exercise is not a punishment.  It’s a gift. 

/nv

Leg day & cardio was #racquetball with my Mama. Happy new year!

Leg day & cardio was #racquetball with my Mama. Happy new year!

Woweeeee!  I had a really epic leg day yesterday and the above pic is represents how I'm feeling today.  ;)

I have been having a tough time with motivation these past few weeks, but this week I've been focused again and I'm not allowing my head to get in the way.  I am a person who likes to reward myself, make myself feel special.  

Yesterday was a epsom salt bath with the candles on and one of my favourite fitness magazines.  Today, was actually not hard for me to get my butt in the gym because it was back and bicep day - my absolute favourite.  Common sexy arms and back!  I got a gorgeous strapless dress for Garret's work Christmas party this year and I can't wait to wear it.  But that's not the only reason I enjoy training those muscles.  I just love how badass I feel when I do a pull up (50 lbs assisted = one pull up).  One of my goals is to do a pull up without any assistance.  Woot!

Anyways, are you having a tough time getting your butt to the gym or getting your workouts in?  Maybe set up a reward system for yourself.  It works for me!  You don't have to do a daily one, you could do a weekly or bi-weekly, or monthly.  Do you get a massage once a month?  Or you could buy a new box of protein bars for a monthly goals.  mmmmmmm...now i want one....no.  not time to eat yet.  *sips some water*

Good reminder

Unhealthy Types of Eating - Grazing, Overeating, and Binge Eating

Lately, I've been posting a lot about emotional eating.  There are 3 other types that I would like to talk to you about, they are: Grazing, Overeating, and Binge eating. 

Grazing - Eating food because it is available or sounds good at the time. 

I find this to be hard when I'm at a family gathering or some other type of event.  Sometimes my events are at night (bridal shower, baby shower, etc.) and I've already reached my calorie goal and I'm really not hungry.   But there's a table of cup cakes or some other baking.....It is just sitting there waiting to be eaten.

I also struggled with this when I was an Admin. Assistant.  Across from the U of A was a Tim Hortons and often, someone would bring back a box of timbits for our office.  Whenever I had to put something in a Nurses' mailbox or check mine, or do something in that room on the counter it was there.  I would take one and promise myself that's it.  But, every time I would go to that room - it was there and the idea of having another one sounded great. 

PLAN > Sometime's it's better to not even eat one.  I know for awhile I knew myself and knew, I wouldn't be able to just have one.  So I wouldn't.  Sometimes I would go back to my desk and pull out a bag of snap peas and that was enough.  But, sometimes you really just want one.  It's OK to have one timbit. It's 70 calories. But leave it at that.   At an event, I would snag a chip with dip or maybe a cupcake but again, that was it.  Then I would only allow myself to go to the veggie platter.  Chat with people.  If you find you are still wanting to have some food because the people you are talking with are munching, then bring a water bottle and sip on that.  If I knew I would be wanting something sweet, I would make a smoothie and bring it a long.  You have to remember, you have goals.  Before you went in and saw the food, you had a plan.  Stick to it.  You will leave the function happier.

Overeating - eating past a feeling of being full

I can't relate to this one.  I really hate feeling full and often feel too uncomfortable that this isn't a struggle for me.  

PLAN> Stick to your measured portion.  If you knew you were only supposed to have a chicken breast and half a cup of rice, for example, then stick to that.  If you still find you are wanting to have a bit more of the chicken or pasta, put it in a container and in the fridge.  Out of sight, out of mind.  Make yourself a tea or have a glass of water.  For me, a tea is the last thing I consume before I hit the pillow. Once I start sipping that tea, I don't want anything else.

If you track your calories, enter in your meal, then complete your diary for the day.  You will see your predicted weight in 5 weeks and that will probably deter you from eating more.

Binge Eating - large number of calories in short amount of time

In my journal on August 23, 2012, I had written: This is me right now.  I hate struggling with this. This took me so long to work through.  I still struggle with this.  Yesterday, I did this.  I went WAY over my calorie goal in a short amount of time because I had a banana, a piece of banana loaf from starbucks (I have banned myself from there for a bit BTW...), and then a protein bar.  In 20 minutes I had gone over my calorie goal by 700 calories.

Binge eating often happens when a person is alone, is secretive, and leaves the person feeling disgusted and ashamed.  You think to yourself "What is wrong with me?!  Why can't I just say no to myself?"  It leaves you feeling powerless and angry with yourself.  

I remember a few years ago, Garret would be home but I didn't want him to see me stuffing my face.  He was playing a computer game and I just wanted chips and a bowl of ice cream and anything sweet.  I hid in the bathroom and ate it all.  When I was done, I felt so crappy.  

I remember coming home from work and I had stopped at a McDonald's and needed to hide the bag.  I couldn't put it in the garbage in the house, because he would see it.  So I put it in the garage garbage but hid it at the very bottom.  I would pay with cash so there was no trail and he wouldn't see the credit card bill.  I remember reading this article "I Cheated on my Husband...with Food" in self magazine, and I so related to this lady.  

I have said no before and I know I can get out of this slump.  You can too. I had my treat yesterday.  The rest of the week, I am staying within my calorie goal.  I have looked at my week and it's pretty normal, except on Saturday we have Garret's parents anniversary dinner.  I'm pretty sure there will be some sort of dessert there, so I am going to have a bite of Garret's and that's it.  I still get to enjoy a bite of delicious dessert. A few years back, I had had enough.  I was tired of binge eating, the way I felt so out of control and helpless.  I could help myself and be in control - by limiting what types of foods are in the house.  I got rid of chips, ice cream, fishy crackers (my one job I would have a 4 hour break and would often come home alone and just shove handfuls into my mouth...), pretty much anything carb.  

When I finally acknowledged that I was surrounded by too many temptation, I knew I needed to make a change.  This was a turning point.  I am proud of myself for doing that years ago. You know your limits, yourself, and your temptations.   There are some chips that Garret would like in the house so I just ask him to hide them so I don't see them.  Again, out of sight out of mind.  

I also had to be honest with my husband to break my unhealthy cycle of binge eating.  It was no longer something that was a secret.  I admitted it and owned it.  Like the woman in that article said, you are hiding it but physically your body shows it. 

I hope these tips are helpful.  It's important to be honest with yourself.  It took me awhile to feel comfortable to share this on the blog, so I wrote it in a journal.  I highly recommend you start documenting your good days and bad days.  It's encouraging to look back on.