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How to Shut Down Negative Self Talk

How to Shut Down Negative Self Talk

Ever noticed that it’s a lot easier to be loving, compassionate, and forgiving with others than it is with ourselves? Sometimes we all fall to that little voice inside of us. It’s all too easy to listen to that inner dialogue that is often as nasty as a social media troll. It’s that voice that constantly tells you that you’re not good enough, pretty enough, skinny enough, smart enough–you name it.

Keto Fudge Brownies

Keto Fudge Brownies

Craving Chocolate? Don’t want to derail all your efforts in the gym? These easy keto low carb brownies are super chocolatey, gooey and are only three ingredients. Made with almond or coconut flour, these healthy easy brownies are the best! Paleo, Vegan, Sugar Free! 

The MURPH in Honour Of Murphy

The MURPH in Honour Of Murphy

As many of you may already know I just recently lost my adorable and loving cat Murphy. Despite what anyone says, losing a pet is one of the hardest things to experience. Our pets become part of our family, they connect with us, protect us, they don’t complain and they offer so much unconditional love. It wasn’t the first time that I experienced losing a beloved pet. I grew up on a farm and have g ...[Read More]

Sweet Potato Salad

Sweet Potato Salad

This is such a delicious salad. I know, you are looking at that ingredients thinking…what?!  Trust me on this one! Raw sweet potatoes never tasted so good! This salad recipe comes from my Culinary Nutrition Coach Meghan Telpner’s cookbook The Undiet Cookbook. You will find delicious and easy to follow recipes, and loads of useful nutritional information in her cookbook. Give it a try a ...[Read More]

Time To Stretch Out!

Time To Stretch Out!

Time to stretch it out! Decrease stress, lose weight, and reduce your chance of illness simply by stretching! Did you know that stretching is just as important as being active?!  I’m sure that you know that stretching is important for pre and post workout, but stretching itself can also do so much for your health!

Easy Slow Cooker Buffalo Chicken Chili

Ingredients • 1 pound ground chicken or turkey • 1 sweet potato, peeled and diced • 2 carrots, peeled and diced • 2 stalks of celery, diced • 1 yellow onion, diced • 2 garlic cloves, minced • 1 teaspoon chili powder • 1 teaspoon smoked paprika • 1 teaspoon cumin • 1 teaspoon salt • 1 cup tomato sauce • 1 cup diced tomatoes • ó cup hot sauce • ó cup low sodium broth or water Instructions 1. Place a ...[Read More]

Vegan Banana Cream Pie

Vegan Banana Cream Pie

This pie is perfection. It’s creamy, luxurious, sweet, decadent, perfectly infused with banana and is super satisfying. Topped with a dollop of coconut whipped cream it is simply mouth watering!

Should You Have a Cheat Day?

Should You Have a Cheat Day?

It can be challenging at times to stick to a strict exercise and nutritional plan. However, if you want to look great and to be healthy you need to practice self-discipline consistently.

Simple Nutrition For Weight Loss

Simple Nutrition For Weight Loss

This list contains a simple guideline to clean eating and weight loss!        

Homemade Almond Milk

Homemade Almond Milk

Those looking for a dairy-free milk substitute have probably stumbled across almond milk and wondered, “Is almond milk really good for you?” Whether you’re a vegan, sensitive to milk or simply do not like the taste, almond milk is a fabulous alternative to cow’s milk and is SIMPLE to make!

Lose 10 lbs + With Half Price Personal Training

Lose 10 lbs + With Half Price Personal Training

2 Opportunities for 2 People ONLY to Lose 10 Lbs + with ½ Price Personal Training! GREAT NEWS a few Personal Training time slots have opened and I am offering 2 Lucky People ONLY (the first 2 to email karen@fit4her.ca) the opportunity to LOSE 10+ pounds in the next 12 weeks at HALF PRICE! If you Act NOW and are 1 of the first 2 to email me right now, here is what you will get for ½ Price: 1 x 60 M ...[Read More]

Adrenal Boosting ~ Gingered Sweet Potato Squash & Pear Soup

Adrenal Boosting ~ Gingered Sweet Potato Squash & Pear Soup

Fall is my favourite time of year not only for the crisp sunny days and beautiful scenery but as well for all the delicious comfort foods. I love to visit local farms for fresh produce and spending time in the kitchen prepping a warm and hearty meal.