#WednesdayWorkout – Airplanes!


You don’t have to take off on a jet plane to do this exercise! The Airplane is an effective exercise to help strenghthen your back, glutes and hamstrings.


  • Standing tall, hinge from the hips as one leg lifts off the ground.
  • Reaching your toes back behind you and keeping the hips pointed towards the ground, the chest will naturally bend towards the ground as the back leg goes up
  • Keep your back straight and head pointed forward as you bend – hold for 3-5 seconds and lower the leg and finish nice and tall – switch legs and repeat
  • HINT: If you are struggling to keep your balance only lift your leg a short distance off the ground. You will still get a workout and you can then you can work your way higher!

#NationalEggNogDay – Egg-less Nog!

Egg-less Nog!

Serves: 4
  • ½ cup pumpkin purée
  • 2½ cups coconut milk
  • ½ tsp alcohol-free vanilla extract
  • ¼ tsp cinnamon powder
  • 1 tbsp maple syrup
  • Pinch sea salt
  • ¼ tsp gelatin
  • Pinch mace
  1. Put the first six ingredients into a medium pan and heat to just below simmering.
  2. Remove from the heat and sprinkle in the gelatin, whisking thoroughly until melted and the liquid is frothy. Allow to cool slightly. The gelatin will not set the drink; it is there to thicken it slightly.
  3. Pour into 4 glasses, let cool and then refrigerate until needed. Add a sprinkling of mace before serving.

Recipe credit: Autoimmune Wellness

#WednesdayWorkout – The Wrist Stretch

The Wrist Stretch

The best hockey players have strong wrists for effective wrist shots and hard slap shots. The wrist workout is essential to strenthen wrists and arms. Try this wrist stretch before hitting the ice!


  • Hold one arm out and make a “stop” signal with your hand
  • With the opposite hand, pull your fingers gently towards your body
  • Switch directions and point your hand down towards the ground, pulling your fingers in towards the body

#NationalMapleSyrupDay – Banana Chocolate Chip Pancakes

Banana Chocolate Chip Pancakes


  • 1 cup raw cashews
  • ½ teaspoon baking soda
  • 2 large eggs
  • ½ cup mashed banana
  • 1 tablespoon vanilla extract
  • ¼ cup chocolate chips
  • coconut oil for cooking


  1. In a food processor, pulse cashews until finely ground
  2. Pulse in baking soda, then pulse in eggs, banana, and vanilla until very smooth
  3. Stir in chocolate chips by hand
  4. Heat oil in skillet over medium heat
  5. Spoon batter 1 tablespoon at a time onto skillet
  6. Flip pancakes when bubbles form
  7. Cook for about a minute on second side
  8. Serve with maple syrup or Cherry Berry Syrup

Recipe credit: Elana’s Pantry

#FitnessFriday – Tips for Shovelling Snow!

It’s that time of year where snow is here.. and it can also be a time where many injuries occur by shovelling snow.

Here are some tips on how to shovel snow safely!

  • Push don’t lift – try pushing the snow instead of lifting it
  • Wear good boots – wear good boots with grip so that you can’t slip on the slippery ground!
  • Do a warm up – before you shovel snow, do some warming up and stretch your arms, shoulders, legs, and back
  • Bend your knees to lift – Bend your knees to use your glutes and legs to bear the weight, rather than your lower back
  • Watch your twist – Avoid sudden turning and twisting.

#WednesdayWorkout – Wall Angels

Wall Angels

Wall Angels are great to improve shoulder mobility!

Keep your bum and upper back against the wall with your arms out like you are going to do a snow angel.

Slowly lift the arms up as high as you can that is comfortable and slowly back down.

Only go as far as you can keeping your bum and back against the wall 🙂

#NationalBrownieDay – Fudge Protein Brownies

4-Ingredient Fudge Protein Brownies (Vegan, Gluten-Free)

Yield: 9 slices

Prep Time: 5 minutes

Cook Time: 20 minutes


  • Mashed banana (about 6 medium, overripe bananas) – 2 cups
  • Smooth peanut butter (use almond or cashew butter for paleo/low-carb) – 1 cup
  • Paleo/vegan protein powder – ½ cup
  • Cocoa powder – ¼ cup


  1. Pre-heat oven to 350 degrees F. Line a small 8×8 baking dish or 8” skillet with parchment paper or grease well. Set aside.
  2. In a large bowl, combine the mashed bananas, peanut butter, whisk until fully combined. Stir in protein powder and cocoa powder with a wooden spoon. Pour batter into a greased pan. Bake for 12-20 minutes or until cooked through.
  3. Cool for at least 10 minutes before cutting. Cover the leftovers and store in the fridge for up to 3 days. Enjoy cold or at room temp!

Recipe from: gimmedelicious.com

#NationalCookieDay – Red Velvet Chocolate Beet Cookies!

Red Velvet Chocolate Beet Cookies

Tender and cake-like like red velvet cake. Finish with a swirl of chocolate honey glaze and you’ve got a gold-medal winner of a cookie. Makes about 50 2-inch cookies.



  • 1 cup avocado or grapeseed oil
  • 1 cup honey
  • 2 eggs
  • 1 cup (3 to 4 beets), roasted (see note)
  • 2 teaspoons grated orange zest
  • 1 teaspoon vanilla extract
  • 2 cups whole wheat pastry flour (see note)
  • ½ cup cocoa powder
  • 2 teaspoons baking powder
  • ½ teaspoon sea salt

Chocolate Honey Glaze:

  • 8 ounces bittersweet chocolate (55 to 70%)
  • 4 ounces avocado or grapeseed oil
  • 1 tablespoon honey


Make the cookies:

  1. Preheat oven to 350° F. Slip the skins form the toasted beets. Chop them into small pieces, by hand or in a food processor.
  2. In a blender puree the oil, honey, eggs, orange zest and vanilla.
  3. Measure 1 cup of the chopped beets and add to the blender. Puree until smooth. Marvel at the color. Pour into a large bowl.
  4. Whisk the flour, baking powder and salt in a separate bowl. Add the dry ingredients and beat with the whisk for at least a minute.
  5. Drop by tablespoons (or a #70 ice cream scoop) onto silicone baking mat or parchment-lined baking sheets.
  6. Bake about 10 minutes, until the center of a cookie springs back when touched with a finger. Cool. Remove from the baking sheet with a spatula. (You won’t be able to pick the cookies up before scraping them from the pan.)
  7. Spread a teaspoon or so of Chocolate Honey Glaze on top of each cookie.

Make the Chocolate Honey Glaze:

  1. Place the chocolate, oil and honey in the top of a double boiler, over gently boiling water; the upper pan should not touch the water.
  2. When the chocolate is almost melted, remove from the heat. Whisk gently until the oil and chocolate are incorporated. Cool until spreadable but not cold.

Recipe Notes

  • Whole wheat pastry flour is 100% wheat, ground from low-protein softer wheat berries. You can substitute all-purpose flour or white pastry flour.
  • To roast beets, scrub but do not peel. Slightly trim the root and stem ends. Place them in a dish with about 1/2-inch of water. Cover with a lid or aluminum foil and bake at 350° F. for 45 minutes to an hour, depending on the size of the beets. Pierce, using a knife or carving fork, to check for tenderness. Allow to cool. Slip off the skins.

Recipe Credit: Letty’s Kitchen