Monday, December 9, 2013

GP3 Popsicle Recipe - SUPER easy!

Hey Friends!

Here is a fun and easy way to get in those BCAAs on your non-training days.  Here is what you will need:

2 scoops of Advanced Genetics GP3 in any flavour (I used juiced grape)
300ml Water
Shaker cup
Small popsicle holder

1) Grab your shaker cup and fill up to the 300ml line.

2) Add the GP3 to the shaker cup and shake it up until blended. 

3) Open shaker cup lid and pour the BCAAs evenly into each reservoir.  

4) Cover popsicle tray with cellophane and place into freezer for a few hours. 

5) Gently unwrap cellophane from tray and carefully remove your popsicle.

6) and ENJOY!

Hope you enjoyed this fast & easy treat.  Tell me what you guys think.  
Thanks for stopping by friends!


Wednesday, December 4, 2013

It's Been A Long Time

Hi Friends!

Yes, I did go MIA for quite some time but I am back BABY!!!  I hope to be blogging every week at least.  So let's us begin:

Well, winter is here and with MY winter comes off-season.   Yes, some of us are a little bit "jolly" this time of year but like I say the more the merrier!  HO HO HO! 

When I say more, I most definitely mean more padding.  This helps to keep us warm on those cold, frosty nights...BRRRR.  It's that little something extra....a tad bit more fat, rounder muscle belly for most muscles and for me...a little round face LOL. 

I know for some competitors, this is one of the hardest challenges to overcome.  It's that whole mental game.  The world thinks you look frickin' amazing but your mind is telling you "GIRL, you need to get back on that treadmill."

All I have to say is:

1) Trust the process
2) Execute the plan
3) Follow through

A change is going to come and for the better.  A work of art takes time and that also goes for your body.  Just make sure you are always challenging yourself. CHALLENGE THE DAY.  I have been saying this over and OVER and OVER for the last month or so. 

Before this short & sweet blog post is more reminder for you....NEVER forget about why you started your journey.   

Ta-ta for now!


Tuesday, April 23, 2013

AG Chocolate Cheesecake Power Pudding

Hey guys!!! I am back with yet another concoction with the help of my trusty Advanced Genetics Isophase protein powder. I got the idea from my friend, Graeme, back home in Winnipeg.

He told me that his mixture tasted like cheesecake. From there, I WAS IMMEDIATELY SOLD on the idea. I said "Tell me more". He said it was so easy.

I know you guys keep coming back for my easy recipes, so here is another tasty and easy one. I really hope you do try this one. It is truly amazing!

Here is what you will need:


1 scoop of Advanced Genetics Isophase in Chocolate
1/2 cup of Plain Greek Yogurt
1 tbsp to 1 tbsp of cocoa powder (however much you prefer)
1/8 tsp of Stevia (or more...and again it is whatever you prefer for sweetness)
Cinnamon (optional)
Walnuts or any kind of nuts sprinkled on top to make it look awesome


1. Mix everything together (besides the walnuts/nuts to decorate) in your desired container.
2. Sprinkle the walnuts/nuts to decorate

Now wasn't that easy?!?


My niece trying our chocolate cheesecake pudding out.  She loved it!

Wednesday, April 17, 2013

AG Protein Frozen Pudding Pucks

My girlfriends who work at my gym told me about their own versions of this awesome recipe. So with that, I decided (OF COURSE) to put my own spin on it.

These protein pucks are enjoyable, easy to make, and just a real treat...something that you can take your time eating. That is how great they are. They literally only took me 3 minutes to make. Try it today!

Here is what you will need:


1 scoop of AG Isophase in Chocolate or Vanilla (I made both in my pictures)
1 tbsp-1 1/2 tbsp of all natural peanut butter
1/8 tbsp of Stevia (optional)
1/8-1/4 tbsp of Almond extract (optional)


1. In a small container (the container you will be placing your protein pucks in), mix all ingredients together until fully blended.
2. Add water slowly to mixture until you reached a pudding-type texture (using your own personal preference as to how watery or not watery you want to make it).

3. Cover your mixture with a lid and also place it into a ziplock bag in your freezer (to prevent freezer burn).
4. Wait approximately 6 hours to consume.

5. When you are ready, take the protein pucks out of the freezer and wait approximately 15 minutes to let them defrost a bit (I was too when I took a bite of my puck, it was still hard LOL). The last thing I want is for you all to chipped teeth :D
6. ENJOY!!!!

Tuesday, April 9, 2013

It's Just One Of Those Days...

....when you do not want to get up from your comfy and warm bed...
....when morning cardio seems like the worst idea in the world...
....when you absolutely do not want to do core day. It's boring....
...when you have to work in the evening and all you want to do is snuggle up to the one you love and just SLEEP...
...when you know you have Birthday Cake Oreos in the cupboard and cannot eat them until your allocated cheat meal....

YUP!  It is just one of those days!!

I had to push through a lot of mental and physical things today. I had many thoughts of "WHY am I doing this again?" And "I wonder what it would be like to be 'NORMAL'".

But then I smartened up and think to myself "No...normal is not who I am...normal is boring...I am here to help make a change in my life and others...after all, we only have one why not make it an AMAZING one!!!"

Yup, well that is all.  Gotta turn those "bad days" into good ones.  Thanks for reading my friends.


Monday, April 8, 2013

Move Your Butt Monday - AG Total Body Boot Camp

Monday's can be a drag. Here is a way to start your week off right..AG ARMY STYLE. Here is what was on the agenda today:

TRY IT TODAY!!!  3-5 sets with no rest in between exercise until full set is complete. Rest time in between sets is 45 seconds to 1 minute.


Wednesday, April 3, 2013

Review: New Balance Minimus 3090 Ionix Running Shoes

It was finally the day to say goodbye to my Nike Shox from 6 years of running indoors, outdoors, through the mud, through my bikini competition prepping, dodgeball-ing, and of course chasing the boys :D

Don't get me wrong, I could probably wear those Shox down until I couldn't wear them anymore. I love my old shoes. But when splashed water on the front of the shoes would make my socks wet or the foam padding at the heels would come out after each use...I knew it was time to replace them.

Good thing SportsChek at West Edmonton Mall was having one of their BOGO 1/2 off sales or I probably would have waited another year to get some new shoes. Sam, the fiancé, was also on the market for new shoes. His situation...even worse than mine...having had his shoes for a good 10 years. It was definitely time!

I tried on a couple of running shoes. Nike Free's - I didn't enjoy too much. It felt too much like a barefoot running shoe, which I already own (Vibram FiveFingers). I then tried on the New Balance Minimus and WOW I was impressed.

Here are the details about the shoe:

4mm drop
No sew synthetic overlays for support
Synthetic/Mesh upper
EVA (Ethyl Vinyl Acetate) foam footbed for cushioning

This shape provides a standard fit with slight adjustments, including a more anatomical heel, an improved arch and a closer fit in the toe box. One of our most popular lasts in running, cross-training and court.

I immediately enjoyed the cushioning in the shoe, as well as the lightweight feel it had (so different than my Shox, which were extremely HEAVY). I felt support horizontally and throughout the heel area. These shoes are also very breathable, which is awesome. My other shoes...not so much. You wouldn't want to be near me when I took off my Shox. They could scare off ANYONE.

I typically weight train doing total body circuits and treadmill training. This shoe is perfect for both horizontal and vertical movements. My old shoes were definitely weighing me down. NOW, I feel as free as a bird when I do my workout. I am superwoman!!!

If there was one bad thing I would have to say about the shoe, it would be that it comes a little narrow at the front of the shoe...but then again...I do have wider feet. MEH! I still enjoy them nonetheless.

Conclusion: These shoes are great for any type of training style. There are great for anyone who wants something in between a minimalistic shoe and a support shoe. It was well worth the amount I paid for them. I highly recommended this shoe. New Balance, I give you props for making an amazing shoe.

PS. Thanks to Brandy for recommending the Minimus. I adore them!

Tuesday, April 2, 2013

AG No Bake Power-Up Poppers

Quick, tasty, easy to make and VERY ADDICTING!!!

I wanted to do another energy ball recipe but this time opting for the no-bake kind. No bake recipes are great because you don't have to sit around for the darn thing to finish cooking. There is always that odd chance you could burn what you are baking if you do not continuously check on it (i.e my protein pancakes from the other week LOL).

These poppers are of course CLEAN, as well as super fun to make! You can make many substitutions for the ingredients. Just play around with what your taste buds like.

Warning: these tasty poppers will be gone in no time.

This recipe yields for approximately 10-15 energy balls.


1 cup of rolled oats
2/3 cup of Unsweetened Shredded Coconut
1/2 cup All Natural Peanut Butter
1/3 Egg Whites
1/3 cup Flaxseed (ground or whole)
1-2 scoops of Advanced Genetics Isophase Protein Powder (I used Chocolate)
1 tbsp of Stevia
1 tbsp of Artificial Vanilla Extract


1. In a large bowl, combine all the ingredients and mix with your hands until fully blended.

2. Roll the mixture into small balls about an inch in diameter (or however big you want to make them). This recipe makes approximately 10-15 poppers.
3. In a large container, place the poppers leaving space between them to refrigerate for 1 hour.

ENJOY these lovely treats my friends!


Tuesday, March 26, 2013

Three Ingredient AG Protein Pancakes

I love playing around in the kitchen...especially when I have my niece to help me out with my little experiments. I wanted it to be quick and with a few ingredients that people normally have laying around their kitchen. I say THREE INGREDIENT recipe because eggs are categorized as the same thing in my eyes.

I was intending to make 4 pancakes but I burnt one, so my final picture only has three haha.

This recipe yields for 3-4 protein pancakes (depending on how large you want them and if you DON'T burn them). ENJOY!


1-2 small to medium sized ripe bananas
1/2 cup egg whites
1 whole egg
1 scoop of AG Isophase Chocolate or Vanilla Protein Powder

Cinnamon, nuts, stevia (optional)


1. In a large bowl, mash the banana as much as you can. Use your hands if needed. You don't have to worry about chunks of banana, because it tastes better IMO. You do have the option to mix everything in a blender for a smoother texture.

2. Add in the eggs and protein powder until blended completely.

3. In a large pan/skillet, lightly spray with Pam. Heat to a medium-low temperature.
4. Using a 1/2 cup measuring cup, fill the cup to top and pour into skillet.
5. Cook on first side for 1 minute (depending on stove top). Flip over using a spatula and cook for another 30 seconds to 1 minute.

6. Repeat the last step 3 more times.
7. Grab a plate and stack 'em.
8. ENJOY!!!

Wednesday, March 20, 2013

AG Energy Cookie Breakfast Bar

Hey There Friends,

I was playing around in the kitchen again (seems to be a trend here lol) and THIS TIME I wanted to make cookies. Well, I am going tell you that I failed on the cookie-tasting part (WAAH!). But as for the shape, it does look like a cookie. What it ended up tasting like was an energy/protein bar. With that being said, here is my recipe for my AG Energy Cookie Breakfast Bar.

2 cups of Rolled Oats
1 cup of Ground Rolled Oats
3 scoops of Advanced Genetics Isophase Protein Powder in Chocolate
1 1/2 cup of PB2 Powdered Peanut Butter (Original)
1 cup of water
Pam spray

Directions (Yields 5-6 large bars):

1. In a large bowl, combine all dry ingredients until blended.
2. Add water to mixture and mix well until fully blended to form a dough-like texture.
3. Pre-heat oven to 350 degrees Fahrenheit.
4. With a rectangular baking tray, cover the tray in foil and spray with Pam spray.
5. NOW THE FUN PART! With your hands, grab a chunk of the dough and roll into a ball.

6. Place the ball onto the tray and press down with your palm to form a flat circle (your cookie breakfast bar). Repeat 4-5 more times until the mixtures is gone.

7. Place in the middle of the oven and time your energy bars for 15 minutes.
8. Take bars out and let cool for 15-30 minutes.
9. ENJOY these bars for an energized breakfast or take as a meal replacement for an "on-the-go" treat.

Thanks for stopping by.

Wordless Wednesday - March 20, 2013

c/o motivationintohabit

Tuesday, March 12, 2013

The Leg Experiment: Part Deux

WAY back in September of 2012, I did a blog post called "OH MY QUAD: The Leg Experiment" on shrinking down my quads to match my upper body (judges always look for proportionality).  With many months of early morning runs, afternoon runs and evening one's too,  I am so happy to say that it is working.

New Game Plan: 

  • Continue to keep running on my list.  Don't mess with a good thing.  Even though I just HATE running, I still gotta tie up my laces and GO GO GO!  Twice a day (if my knees will allow me to).
  • Continue with leg day twice in a week but more of a concentration on glutes.
  • Protein deficient - Yes, I miss my protein but it has to be done.  More veggies and healthy fats for energy.
  • No BCAA's (or until my coach says so) - This plain ol' sucks.  I love my BCAA's. 

I do have to point out that my derrière is developing nicely.  NO sneak peaks (sorry guys).  I am saving my glutes debut for my next photo-shoot/2013 Nationals.  Hard work truly pays off.  In the past, I have been scrutinized about my behind, so TAKE THAT JERKS!  

So there you have it.  My to-do list for the next 5 months.  I know there will be trying times ahead of me, but it will be so worth it in the end.

Baby steps.  

Thursday, March 7, 2013

Chocolate Banana Frozen Yogurt Protein Bar w/ Advanced Genetics

I got this great idea to make this recipe from my sister-in-law Jennie.  She had made something quite similar for her family and they loved it.  I loved the idea and wanted to create something that had a little more substance (aka protein).  Here is my spin on my family's favourite:


1 medium to large sized banana
1/2 cup of rolled oats
1/2 cup of Greek yogurt
1 scoop of Advanced Genetics
Isophase in Chocolate
Cinnamon (optional)


1. In a large bowl, mush up the banana until you reach a purée texture.

2. Add Greek yogurt, rolled oats and protein powder into bowl.

3. Mix all ingredients thoroughly until blended in.

4. Pour mixture into a small container (mine was 3" x 7").

5. Lightly sprinkle cinnamon over mixture.

6. Place a rectangular piece of plastic wrap to prevent freezer burn over container. Place lid over the mixture.

7. Place container on an even surface in the freezer and let sit for 2-4 hours (depending on the freezer).

8. Remove the lid/plastic wrap and cut into rectangular-shaped 1/4 of an inch to 1-inch thick strips (up to you how thick you want them).

9. Plastic wrap the frozen yogurt bars individually or snack on your bars from the container.

This recipe is kid-approved. 

Thanks for stopping by.

Monday, March 4, 2013

"Move Your Butt" Monday

Down below was what I did for my "move your butt" Monday. Oh boy, it sure did fire up all my muscles. Here it is my friends:

Pull ups - (failure)
High knees (30 seconds)
Chest push-ups (12-15 reps)
Kickbacks (30 seconds)
Bench dips (12-15 reps)
Skipping rope (100 rotations)
Barbell deadlift (15-20 reps)
Jumping jacks (30 seconds)
Barbell squats (12-15 reps)
Split jacks (30 seconds)
Hanging leg raises (failure)
Explosive jumps (20 jumps)
Exercise band oblique rotation (12/side)
Tuck jumps (30 seconds)
Exercise band rows (15-20 reps)

Repeat 3-5 times. Move from one exercise to the next with no rest in-between.

It sure did do me in. I was so pooped. Try it when you have your next total body. It definitely does a body good.

Have fun!!!

Sunday, March 3, 2013

Team AG Green Monster Post-Workout Shake

I got the idea from a friend of mine Destini (check out her page at "The Healthy Wife") a long while ago when she first tried making her very own "Green Monster "concoction.

Today is the day to share with you all my little concoction.  I put my own little spin on this famous healthy drink. Check it out below:


1 cup of Unsweetened Almond Milk
1 ripe medium-sized banana
1-2 handfuls of spinach 
1 scoop of Advanced Genetics Iso-Phase Chocolate Protein Powder
3-4 ice cubes
Cinnamon / Stevia (optional)


1. In a medium-large-sized blender, add (in this order) almond milk, protein powder, ice cubes, banana and spinach.  

2. Blend for 30-45 seconds.  If needed, take the blender container off the base and shake the liquid to make blending easier.  

3.  Take off lid of blender and enjoy your AG-Style post workout "GREEN MONSTER".
Visit to create your own high protein concoctions.  

Question:  What do you normally have after your workout?

Tuesday, February 26, 2013

My Total Body Fun (not really fun) Day

Today is your lucky day. I do not normally share my workouts but because I am feeling that lovely burn, which I want to share with you all, I decided "Let us all feel the burn TOGETHER."

Here is my routine:

  • Sumo squat to dumbbell (DB) to hammer curl to shoulder press
  • Plank to DB rows
  • T-Push-ups
  • DB squat and chop
  • Pull ups

20 reps each x 3-4 sets. Rest for 45 sec-1 min in between sets.


  • TRX Inverted rows
  • Kettlebell swings
  • TRX mountain climbers
  • DB Clean & press
  • Step-ups to overhead press

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.


  • Explosive push-ups on incline
  • Squat rows with exercise band
  • Squat with kettlebell raise (at 45 degree to ceiling)
  • Skiers or backwards lunges with jump
  • Dips on bench

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.


  • Chest press with step out on exercise band
  • Squatting lat pull downs with band
  • Bosu Bulgarian lunges
  • Oblique twists with band
  • TRX bicep curls

20 reps each for 3-4 sets. Rest for 45 sec-1 min in between sets.

TRY IT! It sure is not fun when you are doing it but BOY do you feel a sense of accomplish after you are do me it.

Questions about any of the exercises and how to step them up for yourself, message me. I would be so glad to help.

Happy sweating EVERYONE!

Wednesday, February 20, 2013

Wordless Wednesday - February 20, 2013

High Protein Peanut Butter Power Balls with AG

So I was experimenting in the kitchen again with my Advanced Genetics protein powder and came up with this recipe all on my own...just hopping that it would turn out well AND to my great surprise it did.


1 cup of Natural Peanut Butter
1 cup of Rolled Oats
1 scoop of Advanced Genetics Iso-Phase Chocolate Protein Powder
Extra virgin olive oil/Pam EVOO


1. In a large bowl, combine all ingredients together with a spoon or your hands (which is WAY more fun than the spoon).

2. Pre-heat oven to 350 degrees Fahrenheit and wait until temperature is reached.

3. Place foil on baking tray. Spray foil with extra virgin olive oil or brush foil with EVOO.

4. Make tightly compact balls (about an inch in diameter) and place on baking tray, spacing the balls about an inch or two from the next ball.

5. Place tray into the already-preheated oven (middle rack) and bake for 15-20 minutes (temperature times depend on the oven).

6. Take the finished product out and let cool for 10-15 minutes.

7. ENJOY this clean/healthy snack with a cool glass of slim milk or soy milk, as these High Protein balls taste best with refreshing drink.

I hope you all enjoyed this TASTY post.  Thanks for stopping by today!!!

Question:  What is your favourite clean snack?