Thursday, 29 October 2015

Body Beast my personal review

Let's kickoff with the awesomeness!

Personally I am celebrating that "yes" I completed a "90 Day" program as my traditional go to is 21 days and once yes "once" I managed to finish a full 60 Day Program so right there is a cause for celebration! I started off the beginning of August and ended it the first week of November. 

The Second Awesome "WIN"

My beginning Body Beast got my honey back in the gym!
That alone was worth the whole 90 Days!

The Workouts! 

There is a Build, Bulk and Beast! With a Huge Beast or a Lean Beast! 

Needless to say I went Lean and Mikey went Huge Beast Mode! 

Hello Leg Day let me say that one is the definite stand out! Yowzer does Sagi know how to put together a leg workout! Those up on a bench and then back down into a lunge form of muscle building torture were crazy! I was indeed walking funny for a few days.

The Nutrition! 

Nutrition we all know is the TOUGHEST in any program but Beast nutrition brings in a whole new mindset! This is a 90 Day program for a reason.... you first need to fuel those muscles to grow and yes the term "Bulking Season" is real! This is not a jump in and lose weight program. Once you battle  your demons and trust the process it all can flow from there.

My Personal Journey! 

It has taken me to awhile to put this together as I feel that I have done the program a dis-service as I got in my own way for a lot of this program! I do not have a rocking success story but thankfully I know all the reasons why and it was a journey I needed to take. Bulk season can be a challenge and then for myself the switch off from bulk didn't happen and I fell into bad habits, oops! Reality I already know all too well.... You can not outwork a bad diet! 

On the physical side I did see progress which is awesome! Even with all my planning I was still teaching a lifting class for 3/4 of this program so I was unable to push as hard as I would have liked but I still saw gains and changes and for that I am excited! 

Great things I have learnt! 
  • I can complete a "90 Day Program"
  • I love having my partner in the gym with me! 
  • A strong mindset is KEY
  • It's okay to adapt and change as you need too! 
  • I learnt how to say "no" to (some) things that distracted me from my ultimate goal! 
  • Progress is Progress! 

Will I be doing this program again?! You betcha ya' 
I will be doing another round when I can give it my full effort, attention and bring a stronger mindset to set myself up for even better success! 

If you would like to check out a video preview of the program that I am referring to click the link....

If you are interested in purchasing this program or any other programs from Beachbody please feel free to reach out to me.....

Click the Link to 

Sunday, 6 September 2015

Set yourself up for SUCCESS on your Wellness Journey!

Ready to get started on your health and wellness journey but unsure where to begin? Follow these steps and you will find yourself on the road to success! 

  • Choosing your Fitness and Nutrition Program! 

There is a tonne of options out there! You can hire a Personal Trainer, an On-Line Coach, join group fitness classes or use an At Home Workout program! 
*Feel free to reach out to me personally if you would like a no-obligation chat on which route will help you reach your personal goals

  • Review Your Program

Look at ALL the info provided. See if you have any questions on the workouts or food before you even begin. Be armed and ready!

  • Make Like a Boss

It is time to make those Non-Negotiable dates with yourself! Look ahead and see if you have any scheduling conflicts. If you choose to workout in the am, hitting snooze is a non-negotiable! If you chose to workout in the pm you may end up having to say no to social events or as I traditionally do let everyone know I will be late and show up sweaty! This is your blocked off time for YOU and YES you are allowed to be a priority!

  • Food Planning! 

Plan out your meals for the week! Have an emergency can be made in less then 15 minutes back up dinner to help avoid that "Crap I don't have anything ready and I am running late" * Sidenote I HATE meal planning but without it I will FAIL! Its one of those suck it up and just do it!

  • Purge

Armed with your nutrition plan attack that pantry and fridge! All items that are not apart of your approved foodie list need to leave the premises! If you share your pantry/fridge with others place the questionable items out of sight. Higher or lower shelf in the pantry. Out of sight, out of mind becomes a HUGE factor as time goes on in your journey

  • Meal Prep

Traditionally for most of us Sunday is meal prep day with a mini prep later on the week. Pinterest is wonderful for ideas and suggestions on meal prepping! Bulk prepping is best! Hard boiling some eggs, having some shredded chicken on the ready, cut up veggies, creating an emergency protein dish to add on top of a salad or toss in a stir fry with veggies for a quick meal.

  • Accountability

Do NOT go at this alone! Check in's with a Personal Trainer, on-line Coach, a Challenge Group or an accountability partner SOMEONE! This can is HUGE! Most challenge groups are a DAILY check in. Ask a friend or family member for a weekly check in letting them know a success, a tricky and what your focus is the following week. Please follow up with YOUR commitment don't have them chasing you as you asked them for a favour. Be picky with who you pick--- they MUST be positive and supportive or you may have entered into an additional slippery slope. 
*Feel free to reach out to me in regards to my Monthly Challenge groups and On-Line Coaching

  • Before Pics and Progress Shots

I know they SUCK! Reality is this is your today and it will NOT be your tomorrow so get on a bikini or shorts and a workout bra and get those pictures and measurements completed! I personally recommend taking weekly progress pictures! You can elect if you want to do weekly measurements but pictures are a must! Play with the many forms of photo edits and create a comparison journal during your transformation. As for the SCALE beginning and end ONLY or if your program is a longer one every month overall the scale tends to NOT be our friend on this journey so don't give it an invitation.

  • Why?!

Spend a moment in quiet reflection as you head into your new journey. Why do you want to make these changes? Why is it important to you to become healthier? What is your motivating factor and write it down! This "why" will become your reason to not skip your workout, not eat that treat! Keep it somewhere close where you will see it on a daily basis!

If this post has you inspired to make a change but you still have questions on which program and support route will be the best fit for you and your personal journey please feel free to reach out to me and we can chat further. Yvonne or click the link......

To join my FREE Challenger Group click on the link and voila you will receive your invitation to join my Private VIP Challenge Group on Facebook

Monday, 13 July 2015

Spicy Sweet Potato Crusted Quiche

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  • 1 package of mild, medium or hot italian sausage or choice of ground meat
  • 4 large sweet potatoes 
  • 10 eggs
  • 2 cups of spinach
  • 1/2 tsp red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  1. Preheat oven to 350 degrees
  2. Cook the italian sausage or chosen meat. Once cooked drain the excess fat and place to the side.
  3. Grate the sweet potatoes- I used my food processor for this. Crack and whisk 2 eggs and then add the grated sweet potatoes completely cover them with the mixture. Have fun and get hands on! .
  4. Grease a heavy deep dish with your chosen oil-I used a coconut oil spray. Take the sweet potato mixture and coat the bottom as well as the sides of the pan creating your crust. Bake your crust for approx 30-35 minutes or until the edges become slightly brown. Remove and set aside
  5. While the crust is baking making the egg mixture. Whisk the remaining eggs (8), add a cup of water and then your spinach and chosen spices. 
  6. Layer the egg mixture over the sweet potato crust. Then top with the italian sausage mixture or chosen ground meat. 
  7. Place back in the oven for an additional 35-40 minutes. Cooking until the center of the egg mixture is no longer liquid. 
  8. Sit and cool for 5-10 minutes before slicing! 

For those following the 21 Day Fix Original or 21 Day Fix Extreme = 2 Red, 1 Green and 1 Yellow

**If you would like to find out more involving the 21 Day Fix Original or Extreme or how you can join one of my challenge groups message me at 

Wednesday, 3 June 2015

Zucchini Turkey Meatballs

  • 1 medium sized zucchini, grated or use your spiralizer then score to shorten the strands 
  • 1 lb of ground turkey 
  • 1/3 cup red onion, minced
  • 3 garlic cloves, minced
  • 1/4 cup bread crumbs or almond flour or grated rolled oats
  • 1/4 cup chopped cilantro
  • 2 tsp ground cumin
  • 1/4 tsp chili powder
  • 1/4 tsp ground black pepper
  • 1/4 tsp salt
* I used a 1/4 cup of Paris blend from Epicure, with the cumin and chili powder but you can vary it as your tastebuds prefer. 

First drain the moisture out of the zucchini using a paper towel. If you used your spiralized cut through the zucchini making the strands a bit shorter. Toss all the ingredients into a bowl. Mix well and then create your meatballs. Place them in a frying pan with coconut oil until cooked through. 

I use these as my snack during my low carb/high protein days. You can easily freeze the remaining meatballs for easy snacks on the go. 

For those following the  21 Day Fix Original or 21 Day Fix Extreme  =1 Red, 1 Green, 1/4 Yellow

**If you would like to find out more involving the 21 Day Fix Original or Extreme or how you can join one of my challenge groups message me at 

Monday, 6 April 2015

Fear, Life lessons and Living the Dream!

In life we are constantly told to strive, take life by the horns, take that leap of faith as the time is never perfect. You have even heard these words uttered by “ME”! I do truly believe that we hold ourselves back due to fear of the unknown but recently I was forced to look at things a little bit differently. What if it isn’t fear? What if what you need is a few more life lessons to confirm or anchor your commitment to that leap of faith?!

As a diligent “To Do List” task master I am very much the knuckle down and get your project done kind of person. Eat that Frog, take the leap and just get on with it already!  While working on a recent project that I am fully invested in and excited about-- heck it’s about my future so you better believe I am excited and fully invested.  I found myself going from extremely enthusiastic to dragging myself through each task. My heart was checked out, I was digging my heels into every step along the way and mentally I was checking out more and more from the project as a whole. Now it was time for the internal chatter to start…." You are scared! You worried about failing yourself! You are being lazy and not willing to put in the necessary work! Stop looking for excuses!”  Inside I knew I wasn’t looking for excuses there was a piece of the puzzle that was missing.  Thankfully I also knew where to look for that magical puzzle piece….. my upcoming trip!

When this soul searching, living your life, embracing fear began I had a calling to go to Europe and for some reason specifically Paris. At the time I allowed other events and potential opportunity that was seen hovering on the horizon sway me from my tracks. Ironically with ALL of those believed opportunities not ONE of them became anything except the cause of my temporarily closing the window of what I see now as the REAL opportunity which was travelling  Europe.  NOW that window has been re-opened and it is right there….. I know with my heart that I will be returning from this trip with a different mindset and focus and with this NEW found mindset and focus I will be ready to Eat that Frog and take my leap of faith! 

Tuesday, 31 March 2015

A Daily Success Plan!

A daily success plan..... a novel idea of actually enjoying those first initial moments of waking up. Not jumping right onto our phones to check for messages that came in through the night but actually pausing, reveling in the feeling of having awoken to a new day! What would it look like for you to change this idea from a novel concept to reality? What would your daily success plan look like?

I was recently asked this question and initially I was a little stumped and then the fantasy hit..... For those who follow me you know I am all about visioning your future, working towards creating that vision and then blissfully allowing yourself to live it and enjoy it. What does my fantasy daily success plan look like?

First one must set the stage by awaking after a blissful nights sleep in a huge comfy bed. One of those beds you see in the commercials where the bedding looks like your sleeping right in the middle of a huge cloud. On-top of my cloud is two beautiful pups peacefully sleeping where one of course will be snoring. Commencing my morning movement by crawling over my cloud to those two little furkids and enjoying cuddles and puppy kisses to kickstart the day! Then the MOMENT-- insert the amazing dream! Slipping out of bed, sliding into my bikini and then yes oh yes grabbing my stand up paddle board and hitting the water. The tranquility of skimming across the waters surface with no distractions just myself, possibly a puppy on board and peace! NOW that would be the way to wake up in the morning! The energy, the peace and the pleasure from that morning ritual could only create amazing days! #nobaddays

Although one must dream big for the future we MUST also ensure we enjoy our living for the present and NOW! Insert the challenge how do I make today's daily success plan resemble the ultimate future goal! First step I MUST go shopping for the world's most amazing duvet! Okay no but I love the idea.

Back to the real world and my daily success plan commitment!

Awaken after a glorious nights sleep to lay perfectly still and quiet for a full minute. No thoughts allowed of the day ahead, no checking electronics just stillness and quiet. Then crawling over to those amazing pups and enjoy my morning hugs n kisses. Then my mid-way to the dream life adaption.... enjoying 5 minutes of seated or active yoga meditation while listening to the sounds of the ocean.

Suddenly I am really excited for tomorrow morning......

Do I have your wheels turning? What would be your dream daily success plan? How can you adapt that dream for the present and then ultimately how can you make steps to make that dream eventually be your reality! #betheheroofyourownsuccessstory

Tuesday, 10 March 2015

Embrace the Journey!

Life Lessons from the Mat!

Recently I made a BIG decision and investment in my future to help me reach my crazy goals and dreams. In taking that initial step I found myself excited, nervous,nauseous and then exhilarated knowing that I had done it! I had finally taken the next necessary plunge to create the life of my dreams. 

Then the new journey was on and almost instantly that nasty creature called "Insecurity and self-doubt" reared its ugly head. Making me question myself, my abilities, my passion and basically my sticktuitiveness.  Those questions of  "What are you thinking? What makes you think those things are out there for you? Do you really know what kind of work this is going to take?" You know the drill I am sure you have met this creature during your journeys as well. 

Here I am on the threshold of my new exciting adventure. Instead of jumping in with enthusiasm I found myself frozen in fear. Feeling completely overwhelmed and unable to absorb any of the amazing content and material being given to me.... What have I done?! 

Insert my wonderful message and lesson from the mat! 

There are those postures that people love to jump right into versus building them, triangle is the perfect example. I love to pause my students before triangle reminding them that taking our time to build a posture and to feel it can actually make it prettier and easier. I use the analogy of hiking- Sure reaching the summit is amazing but the journey to get there is quite spectacular as well. 

During my class as I guided my students into Pigeon telling them "Breathe and enjoy the journey" The words hit me..... This is what I needed to do!  I needed to stop, breathe and enjoy the journey!" I needed to stop thinking of what currently feels like that insurmountable summit and instead just focus on today's portion of the journey. This moment and it's life lessons I need to learn today, the steps I need to take today and only today!