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How I Workout

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Hey guys! I’ve never really done a post about my workouts and how I exercise before, but since it’s a really big part of my life, I wanted to write one.

I’m for sure not an expert in the field or anything, but I thought that I’d share what I like doing to stay active, and my general workout schedule. There is SO much info out there on all things fitness, and it can be hard to know where to start. I feel that confused sometimes- second guessing whether I’m doing the “right thing”. But the “right thing” is what works best for YOU and YOUR BODY; fitness is definitely not one size fits all. I suggest trying a variety of different kinds of workouts, from HIIT to straight cardio to strength training to yoga, and find something that works for you and that you enjoy. This post is just to show you what I like doing- and to maybe give you a bit of workout inspiration.

I definitely love lifting weights- I started a couple of years ago and haven’t looked back. Strength training is amazing for building muscle, which translates into being more powerful and stable in sports, other kinds of physical activity, and day to day life! Right now I’m in the midst of a five day training split, with one upper body push day, one chest and bicep day, one upper body pull day, and two leg days. I’ve tried a bunch of different spilts before, including full body ones, but this one works pretty good for me right now! Each workout has around 4-5 exercises, and I complete 4 sets of each. I’m keeping my reps around 8-12 for now, but I adjust depending on how I’m feeling. Lower reps, around 5, and heavier weight are typically better for developing strength, while higher reps and lighter weight, around 15-20, are better for muscular endurance. I’m lucky enough to have access to a great home gym with equipment, so I’ve been able to keep this up throughout the pandemic. I’ll definitely write more on how to build your own strength workouts in a later post.

Along with my strength workouts, I like to do some quick conditioning as well- usually around 20 minutes. I’ve been loving Caroline Girvan’s videos on YouTube- they’re quick and intense! All those burpees and cardio movements are great for staying in shape for sports, and it’s good to have a strong base of cardio for other workout types as well. I feel that my strength training and conditioning workouts compliment each other and help me get the best of both worlds!

Working out 5-6 times a week is definitely not necessary- but I genuinely enjoy moving my body and I honestly don’t have much else to do with COVID😂 However, all movement is good movement and even if you’re getting active just a few times a week, that’s great! Again, I recommend trying out all different kinds of exercise. Find one that you love and can stick to! There are so many things you can do with minimal equipment if you’re looking to move your body and challenge yourself.

Something I’m working on is taking a full rest day- I usually feel compelled doing something all the time. But taking time off for your body to rest is so important to recover so you can give your next workout your all! I’m trying to stretch more on these days as well.

Here’s kind of a general overview of what a week of working out looks like for me:

Hopefully that gives you an idea of the kind of workouts I like doing! I’ll defintely share more about building strength workouts in the future.

Yours Truly,

Olivia:))

Flourless Chocolate Muffins

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Hey there guys! Everyone loves chocolate, and today I’ve got a quick and easy chocolate muffin recipe that is FLOURLESS, REFINED SUGAR FREE and VERY TASTY.

I tried to pack as much protein into these as I could, without using protein powder, because I know sometimes I don’t have access to it and I wanted to make sure that both you and I could make these with minimal ingredients. So I turned to one of my favourite, super versatile ingredients- chickpeas! They’re full of protein and give the density to these muffins that is otherwise missing because of the lack of flour. I promise that you can’t taste them in there at all- much like in my Healthy Edible Cookie Dough. All you get is an amazing, chocolate-y flavour in a cute and fluffy mini muffin.

The other simple ingredients in this tasty snack include cocoa powder, egg, baking powder, peanut butter (yum), vanilla and banana. Everything gets tossed into the blender and combined until a smooth batter forms. I greased up my mini muffin pans with a bit of coconut oil, filled them up, and baked for about 15-20 minutes. So these muffins are not only healthy, but quick and easy to make too!

I love this recipe because it’s soooooo delicious and makes the perfect snack, quick breakfast, or healthy dessert. The chickpeas worked perfectly as a kind of flour substitute- I definitely want to play around with that some more! Don’t be scared away by them though- they give a great texture but have no effect on the taste.

Hope you enjoy this delicious recipe!

Yours Truly,

Olivia:))

Flourless Chocolate Muffins

  • Servings: Makes 18 Mini Muffins
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Ingredients

-3/4 cup canned chickpeas, drained and rinsed

-1 ripe banana

-3 tbsp cocoa powder

-1 tsp vanilla

-1 tsp baking powder

-1 egg

-1 tbsp peanut butter


Directions

1. Preheat your oven to 350 degrees Fahrenheit.

2. Add all of the ingredients to a blender or food processor and combine to form a smooth batter.

3. Grease 18 mini muffin cups with a little bit of coconut oil and fill them 3/4 of the way with batter. Bake the muffins for 15-20 minutes, until a toothpick comes out clean.

4. Remove from the oven and let cool completely before you enjoy.


Carrot and Cabbage Slaw

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Slaw is so good guys! It goes on so many things- like sandwiches, bowls, and TACOS- and makes a delicious side! Today I’m sharing an amazing, fresh slaw recipe that’s lightened up with a super tasty dressing using avocado. Yum!

We’re keeping it super simple and using just one kind of cabbage and some carrots in this slaw. And if we’re going to pick just one cabbage, it’s gotta be purple cabbage! I grated up some purple cabbage and my carrots and combined them in a large bowl. This step doesn’t take very long at all, but if you’re looking for a speedier option, you can always grab a bag of pre-shredded cabbage mix at the grocery store.

The dressing is really what makes this slaw- it doesn’t require any blender whatsoever, and is so tangy and delish! I mashed up half of an avocado and mixed in some lemon juice, apple cider vinegar, garlic powder, and lots of salt and pepper. So easy, right? When mixed in with the veggies, the dressing loses its green colour, and so you don’t even notice that you’re eating avocado- all you taste is a fresh and amazing slaw!

This is a great addition to any supper, and would be so good on my Veggie Tacos, Epic Veggie Sandwich, or as a finishing touch to a bowl or salad! It’s so healthy, delicious, and bright, and I love how simple it is to make!

Yours Truly,

Olivia:))

Carrot and Cabbage Slaw

  • Servings: 4
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Ingredients

-1 cup shredded cabbage

-1 cup shredded carrot

-1/2 a ripe avocado

-2 tsp apple cider vinegar

-2 tsp lemon juice

-1/4 tsp garlic powder

-Salt and pepper to taste


Directions

1. Combine the carrot and cabbage together in a large bowl.

2. Mash the avocado in a small bowl. Add in the apple cider vinegar, lemon juice, garlic powder and salt and pepper, and stir to combine.

3. Mix the dressing into the carrots and cabbage.

4. Serve with your favourite dishes.


10 Delicious Dips and Dressings

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Hey peeps! You know how much I love my bowls and salads- all those veggies, grains and other mix ins are so good! But let’s be honest here, what really makes a salad, bowl, or even sandwich or wrap is the DRESSING. Dips, dressings and spreads add so much flavour and colour, and depending on the type, even a nice texture. They truly have the power to level up any meal, and can even stand alone and have veggies, crackers, or pita dipped into them!

Having a couple of these recipes prepped and ready to go in the fridge at the beginning of the week is a great idea. This way you can use them when meal prepping, making dinner, or when you want a quick snack. An amazing sauce can transform a boring school lunch into something you can’t wait to eat, and it’s one of the easiest ways to do so. I especially love to have some good hummus on hand at all times- I could put hummus on anything.

Each of these dips and dressings are easy to whip up and full of delicious flavour, so you can get maximum tastiness in the shortest amount of time possible. Here they are!

Roasted Carrot and Onion Dip

This Roasted Carrot and Onion Dip is LEGIT. The roasted garlic and amazing spices takes everything up a notch, and look at that colour!!!! It’s great in wraps or sandwiches, as a dip, or dolloped onto a salad.

Parsley and Cilantro Dressing

The epitome of freshness, this herb-y dressing comes together in a snap in a blender or food processor. It combines parsley, cilantro, lemon juice, and some olive oil to make a simple yet delicious addition to any bowl or salad! I used it in this Cauliflower Rice Salad.

Herb and Garlic Hummus

Hummus is one of my favourite things ever, and this one is so delicious! It’s fell of fresh herbs and is amazing paired with veggies or your favourite cracker.

Red Pepper Sauce

This sauce is used in my Roasted Cauliflower Wraps, but it would be amazing on any salad or bowl! Spreading it on your toasty bread before making a sandwich would be super tasty as well. It is easily made in a blender and includes simple ingredients.

Creamy Tahini and Roasted Garlic Dressing

This dressing, seen here on my Brussels Sprout, Fig and Walnut Salad is so dreamy!! Delicious roasted garlic is mixed with tahini, lemon juice, and some maple to make a creamy sauce that’s full of flavour. This is great for salads and bowls- warm ones in particular!

Baba Ghanoush

Eggplant, anyone? This amazing dip is so creamy that it’s almost fluffy, and is composed of roasted eggplant, garlic, and tahini. It’s a middle eastern favourite and makes a great snack or appetizer!

Creamy Avocado Balsamic Dressing

Love a good balsamic, but wish it could be creamy? Don’t we all! With this Creamy Avocado Balsamic Dressing, you get an amazing texture with that delicious balsamic flavour. Perfect for any bowl or salad!

Easy Guacamole

Everyone needs a good guac recipe! This one does not require any blender and is so fresh tasting! Perfect for tacos, wraps, and sandwiches, or as a delicious dip.

Dill Tzatziki

This is an OG recipe- and such a good one! Made with Greek yogurt and full of fresh dill, garlic, and lemon, this classic Greek dip/spread is an amazing accompaniment to roasted veggies, the perfect addition to wraps, and great with salads. It’s super easy to whip up and so fresh!

Butternut Squash Hummus

Another great hummus recipe! You can never have too many:) This one gives me some fall vibes from that delicious butternut squash, but it’s tasty any time of the year! Hummus is amazing one basically anything you can think of. Spread it on veg, wraps, toast, or crackers, or serve it on your favourite bowl.

Enjoy these amazing dip and dressing recipes!!

Yours Truly,

Olivia:))

5 Foods To Always Have Prepped And Ready

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Hey friends! I’ve already posted a great guide on How To Meal Prep The Perfect Lunch Bowl, but today I wanted to give you a few more tips on how to make eating during the week much easier.

While making lunch bowls is a super easy way to stay ahead, having these 5 ingredients always prepped and ready to go means that you’re, like, AHEAD. It makes it so easy to just throw some stuff into a bowl and go, without cooking each separate component every time you need to make your lunch. Some of these ingredients are great for a quick breakfast too!

Trust me, when eating well is this convenient, it’s almost too easy. In about 20-30 minutes, you can have almost all of these 5 versatile and healthy foods prepped and ready to go for the week. 20-30 minutes- FOR THE WHOLE WEEK. It’s just way less of a headache then having to remake the same things every day, and will definitely help you to fuel your body for all of the amazing things that you do when you’re on the go.

I love having these foods on hand, and there’s so much you can do with each and every one of them to keep things interesting! I’ll definitely be sure to list some recipes and ideas that you can try with them. here they are!

Quinoa

Making a big batch of quinoa at the beginning of the week allows you to make a variety of different bowls, salads, and stir-frys with ease! Quinoa takes 15 minutes to cook and contains all 9 essential amino acids, amazing it a complete source of protein, as well as a complex carb. It’s the perfect base for a lunch bowl, and is great for breakfast, lunch or dinner. That’s right- I said breakfast! Mix some quinoa with fruit, almond milk or yogurt for a quick breakfast, like in these Cherry, Peach and Quinoa Breakfast Bowls. Hands down, quinoa is the most versatile ingredient on this list. Check out these great recipes you can make with pre-cooked quinoa!

Hummus

Whether you make your own hummus or buy it at the store (no judgement here- there’s a great hummus that I love from Costco), having some in your fridge at all times is a great idea. It makes a delicious snack paired with crackers or veggies, or spread on toast. Plus, dolloped onto bowls and salads it’s SO GOOD- not to mention the amazing flavour it gives to sandwiches and wraps. Hummus brings any of your meals to life, especially your lunch bowls, and so it’s great to have some always ready to go! Here are some delicious hummus recipes- and some recipes that use hummus in delicious ways!

Boiled Eggs

Gotta get that protein baby! Protein is super important for building muscle and filling you up, but it can be hard to fit into your diet. Having some boiled eggs prepped in the fridge means you can just grab some and go. Need breakfast? Good, grab a couple eggs. Making a lunch bowl? Add a couple eggs. Quick snack? Eggs! I know some of you might get tired of eggs quickly, so even prepping them just once every couple of weeks can keep them from becoming boring. I have one salad recipe where I use a nice soft boiled egg- but feel free to add an egg to any salad or bowl!

Roasted Chickpeas

Roasted chickpeas are so crunchy and delicious, and are packed with protein and fibre! This makes them an amazing snack, and a super tasty addition to sandwiches, salads, bowls, and wraps. It only takes about 20 minutes to roast up some chickpeas, and there are a TON of delicious flavours out there! Here are some great roasted chickpea recipes- and a couple of recipes that highlight these crispy little legumes.

Frozen Bananas

Fresh bananas are definitely a necessity for me, and I eat one almost every day at breakfast. But having a couple of frozen bananas in the fridge is a lifesaver- mainly for making smoothie bowls! Frozen banana gives your smoothies and smoothie bowls an amazing creamy texture and a perfect touch of sweetness. Even if you’re not a big fan of smoothies, you can still easily defrost a frozen banana and add it to oats, pancakes, or make some delicious banana bread. You can freeze your bananas peeled and halved like this, but I like to chop them up first, so that I can skip the hassle of trying to cut up a frozen banana! Here are my favourite frozen banana recipes.

I hope this list helps you out when planning ahead for your busy week! Making sure that you’re getting the kind of fuel your body needs is super important, and having these ingredients on hand will definitely make it a lot easier. As always, if you have any questions don’t hesitate to reach out!

Yours Truly,

Olivia:)))