So, by now, most of you know how obsessed I am with my protein pancakes. Which is why it was hard to come to terms with losing the oatmeal in my diet when I decided to go gluten free.

But don't fret! I've come up with an alternative and they taste amazing!! Check these out:

Kristen’s Almond Flax Pancakes:
- 20g Almond Flour
- 15g Milled Flax
- 160g Egg Whites
- 1 Package of Stevia
...- Spices or Pure Extract’s to taste

Combine all of the ingredients in a blender – I use the magic bullet – and cook over a heated skillet (sprayed with cooking spray) just like ordinary pancakes. Makes 2.

Top with sugar free syrup or pure maple syrup and enjoy!

They turn out great, don’t take long and they are very versatile! You can add raisins, or goji berries to the batter as well to spruce it up. I love it with goji berries for added antioxidants.

Let me know what you think!
The almond flour I use.
In 9 hours I will be on my way to the airport to enjoy the sun and sand in St. Lucia. But, of coarse, not without a little bit of planning! 

Aside from planning what to bring, and ensuring I have all of my gym accessories and clothes, there was one other important plan I had to do - my meal plan for the week I return. 

Think about it, when you go on vacation and you come home, what is one of the first things you do? Go grocery shopping! So, instead of relying on myself, when I'm in a lazy state, to try and quickly compile a plan, I decided to put it together ahead of time. This way, I'm ready and prepared for when I come home!

Now, if you are wondering why I am still putting together meal plans while I'm building (a.k.a. bulking), it's because I want to ensure that I am:

       a) not over-indulging in junk food and turning this build into a 'dirty bulk' - I want to keep it    
       clean so that I make lean gains as opposed to fat gains. 
       b) strategically placing my carbs and fats throughout the day so that I minimize the risk of 
       these extra calories being stored in my body as opposed to utilized for muscle 

So, in order to do these things above, I continue to design meal plans! Plus it just makes shopping and packing my meals a heck of a lot easier - I don't have to think later :). 

One of the other reasons why this next plan is so important is because when I return I will officially be entering into the building phase. Currently, I've been working on slowly increasing my numbers, but it won't be until I am back from vacay that I will officially be above my maintenance caloric intake and putting on muscle - so this plan deserved a lot of focus and attention.

Well, anyways, I thought I would let you guys know what I'm up to. If you want to see my meal plan for when I am back from my vacation, check it out below! I tried to incorporate foods that are rich in anti-oxidants, fiber, vitamins and minerals, as well as carbs that are less likely to contain lots of gluten (with the exception of oats pre-wrkout) as I think I am having a reaction to it (I'm testing this theory). So rather than rice, pastas, WW breads etc., I will primarily be eating fruits, veggies and sweet potato for m

Thanks for checking in!! And if you want more frequent updates, please 'like' my facebook page:  

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These yummy squares are a great, energy packed, on-the-go snack! Give them a try!

- 150g Almond Flour
- 60g Rice Protein (Vanilla) - feel free to try whey
- 1tsp Salt
- 1tsp baking powder
- 1 Whole Egg
- 2 Egg Whites (66g of liquid egg whites)
- 22g Splenda (3/4 cup)
- 2tsp Pure Cinnamon Extract
- 2tsp Cinnamon
- 1/2tsp All Spice
- 2 Jars of Apple Baby Food (low sugar)
- 70g of Sultana Raisins

Prehead the over to 350 degrees.Combine the wet ingredients with the splenda in a separate bowl (Eggs, Extract, Baby Food) and whisk them together.

Then in another, larger bowl, combine the dry ingredients with the raisins and lightly whisk them together.

Now combine the wet ingredients with the dry and whisk until the mixture is smooth - at this point it will not be very liquidy, it is more doughy.

Pour into a glass baking dish and bake for approximately 40mins.

I divided mine into 12 squares in order to get the following nutrition profile:

134.5 cals
6.76g Fat
13.5g Carbs
7.72g protein

NOTE: they did turn out a bit moist and dense, so feel free to muck with the recipe if you wish. Otherwise, I love the way they taste :)

Hey everyone! Since this is my first time prepping for a 'legit' photo shoot, I figured I would share with you my peak week plan. Keep in mind, I've done some research about how to approach a peak week and I've modified what I've learned to reflect what I think my body needs - so this may not work for everyone. Heck, it may not even work for me! But with this sport/industry you have to be willing to invest in a lot of trial and error. So if nothing else, I will learn. Here it is!

Monday - 20 mins fasted AM HIIT (bike) + PM arms
Tuesday - 20 mins fasted AM HIIT (bike) + PM shoulders
Wednesday - 20 mins fasted AM HIIT (bike)
Thursday - 20 mins fasted AM HIIT (bike) + Hams/Back
Friday - 20 mins fasted AM HIIT (bike) + Chest/Abs
Saturday - Photo Shoot Day - OFF
Sunday - I'm still going to workout to hit Quads/Calves

A few of the basic rules: No added salt, no sweetener, no sugar, no dairy and no packaged foods. Water will begin at 4 liters per day from Monday - Thursday and then deplete to 2 liters a day on Friday, and Saturday morning I will only sip on water with BCAA's in it. 

Meals: Monday - Thursday 
Meal 1:
1 glass of green tea
2 whole eggs + 100g egg whites scrambled with oregano and garlic powder
30g Oatmeal with allspice & cinnamon 
1 liter of water (during an post workout)
2 calcium chews 
2 vitamins (ActiveX)

Meal 2:
1/2 scoop Gaspari Myofusion
1 cup black coffee
20g cashews (unsalted, natural)

Meal 3:
30g of spinach (measured raw, then cooked)
3oz of BBQ chicken (seasoned with oregano & garlic powder)
1 Hard Boiled Egg

Meal 4:
1 scoop Gaspari Myofusion 
1/2 a Whole Wheat English Muffin 
1 Cup Green Tea

Meal 5 - Pre Workout:
1 scoop Gaspari SuperPump250

Meal 6 - Post Workout:
1 scoop Gaspari Myofusion 
15g of oatmeal 

Meal 7:
2.5oz of BBQ chicken (seasoned with oregano & garlic powder)
30g of spinach (measured raw, then cooked)
1 tsp olive oil
50g of raw cucumber

Meal 8
100g plain egg whites (spices to season)  

Meals: Friday 
On Friday, the meals will be the same, except meals 7 and 8 will both change to 3oz of BBQ Chicken +100g of sweet potato - with meal 8 including 3oz of red wine (to aid with vascularity the next    morning).

Meals: Saturday (day of shoot)
Upon waking I will ingest is 3oz of BBQ chicken and 100g sweet potato and 5-15 mins before taking photos I will eat a Kit Kat Chunky Bar to fill out my muscles. After the shoot I will have a protein    shake and some Peanut butter and from that point on the day in unplanned as I am going out with    some friends to celebrate my birthday, the end of my cut and the kick off of my build phase! YAY!

Some of the other tasks I will be doing to prep for this week as as follows:
  • Waxing Eyebrows - early in week
  • Dying Hair (just for touch up) - early in week
  • Exfoliating entire body - Thursday night
  • Applying self tanner (natural looking colour) - Thursday night 
  • Manicure/Pedicure (clear polish) - early in week
  • Applying preparation H to my stomach, wrapping it in plastic wrap and sitting in the sauna to tighten loose skin -Monday, Tuesday, Wednesday night's
A fresh, fat burning beverage to satisfy your taste buds! 
  • 3/4 cup brewed tropical green tea (I used the 'Mighty Leaf' brand)
  • 1/2 cup ice
  • 2 tbsp bottled lemon juice 
  • 1/2 Perrier 
  • 1 package of sweetener 
  • 1/4 tsp Pure Orange Extract
Combine all ingredients in a glass and serve with a piece of frozen fruit inside or an orange wedge on the side. 

The drink is approximately less than 10 calories, 0g of fat, 1g of carbohydrates and 0g of protein.

Over the past couple of weeks I’ve been experiencing something that has never affected me until now – cravings. I know a lot of people get them, and I know I’m not the only person in the world experiencing them, but when it’s never really happened to you before – it sucks!

For most of my life, I have been craving free. If there was ever something I “fancied” I would just feel a little desire to indulge, but I would easily be able to forget about it and make a healthier choice.  

Lately, however, the cravings have been strong, and they’ve all been for JUNK. Treats like cookies, chips, popcorn, chocolate and pizza have been haunting my brain all because of a recent hormone replacement medication I was put on. 

So, keeping my goals in mind I’ve had to come up with some coping mechanisms for dealing with these cravings and I thought I would share them with all of you:

1.       Fill up with “freebies”

When I really get a hankering for something “bad” I’ll turn to s select few staple foods that make me feel full and satisfy my flavor needs, these include:
§          Sugar Free Jello – tastes yummy and it’s only 5 cals and 1 gram of protein!
§          Fresca Soda (sugar free) – low sodium and calorie, carb, fat and protein free.
§          Green or Herbal Tea – sweetened with a splenda, this gives me something to sip for awhile to keep my hands busy. 

2.      Keep busy
A lot of the time, when we are “hungry”, we are really just bored. If this is the case, step away from the TV and go do something that keeps your brain working or get’s you away from the fridge. Try some of these ideas:
§          Tidy up around the house
§          Go for a walk
§          Take a bath
§          Read a book or magazine
§          Hit the gym

3.      Trick your brain!
I’ve found this to be one of the most helpful tactics for abolishing the cravings – tricking them! Basically, find a healthier option for the thing you are craving and make it work in your meal plan. For instance If you are craving pizza, make a healthy one! Use whole wheat crust, make a cauliflower crust recipe or use an upside down portabella mushroom to place the toppings on. Then use a low sodium tomato sauce, or purred tomato paste for the sauce and place some healthy toppings on top. Voila – a healthy pizza to satisfy your craving. 

4.      Stay Hydrated
Often times, another reason why we are “hungry” is because we are thirsty. So, every time you get an urge to snack , drink a large glass of cold water. If nothing else, it will make sure you get your water in for the day and it will fill your belly up with liquid to make you feel full. 

5.      Allow yourself one cheat meal a week.
Speak to your nutrition coach before deciding to incorporate this tactic. But if you get the green light, this one is a great one! It’s important for us to remember that this is a lifestyle we are creating, and that doesn’t mean completely avoiding every food that isn’t in your plan. Sometimes, it’s healthy to go out to a restaurant and just indulge a little. You can still make healthier choices, but don’t get down on yourself if you decide to take a break from the plan for one meal each week. Just remember though, it’s one meal – not an entire day!

As most of you know I have been eating at, or just below, maintance calories for almost 3 weeks now. This experience has been awakening for me, in so many ways.

First of all, I realized that bumping calories up by 700 isn't as scary as it seems - and I am so happy I did it. It was tough for me, at first, to get over the mentality that I might "gain" a little, but once I conquered that notion and understood it would primarily be water, I believe I became stronger.

It's so important not to get addicted to cutting calories, you always want to make sure you are taking a healthy approach to weight management, and I believe that bringing myself back to maintenance helped, not only to propel me closer to my goals, but to prevent me from becoming unhealthy in the long run (weight loss addiction). 

With that said, let me say that I have only gained 3lbs so far. And yet, I've had tons of people come up to me and say, "wow, I can't believe how much weight you've lost since 2 weeks ago!". I find this so funny - if only they knew I was eating close to 2200 calories every day.

I, personally, feel a little bloated and "soft", but I am excited to see how my body responds when I slowly begin cutting back again in 1 week.

In case you are thinking about re-visiting maintenance in the near future, here is a list of the things I have noticed. You may or may not experience the same things, but I figured I would forewarn you :) 

  - Bloating
  - Gas
  - Water retention
  - Thirst
  - Sluggishness
  - Carb cravings
  - Weaker workouts (I don't think others usually get this, but I sure did!)
Face it, we all love electronics. They’re usually a ton of fun to play with (at least for me), and they almost always make life easier. But like most things in life, there comes a point when they just stop doing what they’re supposed to do.  So, how do we fix them? We hit the reset button! 

Now, what if I told you that you can do this same thing to your body when it plateaus, or stalls during your weight loss journey?  Sounds pretty hokey right? 

Well, it may not be as simple as pushing a big red button, but I just found out that there is a way to reset our body when it stops losing, and that is what I am about to embark on myself! 

For the past couple of weeks, my body has been stubborn. I have been sitting at 148lbs no matter how hard I try to keep losing! I’ve cut more calories, I’ve changed my routine a few times, and I’ve even tried increasing my fiber intake – but, nothing! So, after consulting my online trainer Kim (, she immediately knew what to do – it’s time to reset my body! 

At first I was puzzled, I believed that the answer to continuous weight loss was through constantly cutting calories, but that isn’t always the case. You see, when you’ve been dieting (eating in a caloric deficit) for as long as I have (8-9 months), and you’ve slowly been cutting back on calories, your body begins to retaliate. 

It’s almost like it’s screaming out to you, “Hey! You keep taking away my food, so I am going to stop shedding your fat! Take that!”. Now, although it does this as a way to protect itself, it can be rather discouraging for the average person looking to lose more fat. So, the way to get around this is to trick your body. 

For 4 weeks, or so, I am going to give my sneaky little body all of the calories and macros it needs to satisfy itself and maintain it’s size – this is called my maintenance caloric intake. Then, just when it starts to get comfortable, I’m slowly going to begin scaling back the calories again – much like I did when I first started my journey.  

Why does this work? Well, the body stops freaking out, for one, and instead it becomes comfortable with the idea of shedding again. And because it feels like it’s not at risk for starving anymore, cutting a couple calories here and there (afterwards) no longer shocks it– giving me the ‘upper hand’ again and allowing me to continue losing fat. 

Like it is for most women, this type of change to my diet can be very nerve-racking. Over the past 8-9 months, my brain has been programmed to keep cutting back, but it’s important for me to remember that this is part of the process. 

Yes, I will gain a little weight along the way, but if I do it the right way and avoid treating it like a big cheat month (making healthy choices instead), I will only gain water. This means that as soon as I begin cutting again, it will fall right off! Yay!

So, here I go! I begin my maintenance calories today! Check back in the diet section, where I will soon be posting all of the details. 

If you’d like some more information on pushing past a plateau, read this article – I think it explains it well. 

Hey Guys!

Thought you might be interested in seeing how I come prepared for work.

I've got my handy little lunch box and ice pack and then I fill it with all of my preportioned goodies... YUM! This keeps me away from the food court, and my diet in check.

Remember, planning is the key! Send me a picture of your lunchbox!
 See the picture below?

On the right, I was about 170-180lbs and 14 or 15 years old (sad, I know - plus I was shorter!)
The left photo, I took on Saturday. I am now 150lbs and 21 years old.

Things are coming along!