New Years

Well were less than 5 hours away until the ball drops and a new year begins.  I myself, am not big on "resolutions", either you do it, or you don't. What I do like about the new year starting is, people taking a look at their life and seeing how they can improve themselves. This is very exciting to me because I get to be apart of that journey with them and help them to reach their goal. So I'm wishing everyone a happy and healthy New Year!
Here's a great idea for any meal time...chicken quiche with a spinach and strawberry salad. This was an awesome meal my Mom made, nice and light.  Afterwards, I read the pie crust box and for the size of slices we had the crust alone was 200cal. way too many calories for just the crust.  So my mission is to create a low cal. version of this, keep you posted.


1 pre made pie crust                          * 1/2 tsp. poultry seasoning
1 cup cooked chicken                          * pinch of salt
1 cup asparagus (sautayed for 5mins.first)
1/4 cup green onions
1/2 cup mushrooms
3 tblsp sun-dried tomatoes
LAYER ALL THIS IN pie crust
mix together 2 eggs, 3 tbsp. flour, 1 1/4 cup milk(I used plain, sugar free almond milk...allergies) 

BAKE for 45 mins. at 350 degrees...the more veggies you add, the longer it takes to cook, ours was almost 55mins. ENJOY!

Running on Empty

Wow what a great morning...before the rain came.  I was up til 1am making more Boot Camp signs and up at 7am, putting them up around town.  Coffee in belly, off I went.  After they were up, the sun was out, so now or never for a run.  I'm not a fan of running on an empty stomach.  Some people believe that if you exercise on an empty stomach you will burn more calories, too many mixed opinions on that one.  I say go with what works for you.  Today was OK because it was a small run, 5km.  But if I was to do a work out or longer run, I would definitely have eaten. I have seen too many clients show up for a work out in the morning, haven't eaten anything and then totally bonk in the work out.  I need the energy from the food so I can go all out in my work outs.  When I eat really clean, those are the best and strongest work outs I've ever had.  Right now I'm dragging my butt a bit because I've been eating crap over the holidays.  Think of food as fuel/gas, if you feed your body low quality nutrients, it can't perform that well.  If you feed it high quality nutrients, your energy increases, your mood is better and your work outs get faster and stronger.  If you do work out on an empty stomach, make sure to re fuel RIGHT AFTER your work out.  You have about a 40min. window afterwards to get food into you before you bonk, because your sugar levels are dropping.  So make sure you have a combination of proteins and carbs, to keep the energy flowing.

Rain or Shine

You know what I love about Victoria, rain or shine, people are out exercising!  I was down at the Esquimalt Lagoon today for a run.  It was so peaceful and quiet, just what I needed after a busy Christmas.  I find it so inspiring to see people of all different ages and sizes out there, busting their butt, getting their work out on.  Having no excuses, even when the weather is bad, they're out there, getting it done.  They have a goal.  I woke up this morning, feeling a bit lost as far as my own work outs go because I have NO GOAL, besides surviving the holidays!  With out goals, we are lost.  We need something to work towards so we can appreciate all the hard work we do for it.  So maybe that is a "goal" for me, to figure out what comes next for me...I'll keep ya posted!  Now go get outside!

RESOLUTION BOOT CAMP CONTEST

Are your ready?  Are YOU stronger, than YOUR excuses...if so Resolution Boot Camp is for you.  You get 9 weeks of training, 2 x week for a total of 18 group classes. It's in a private gym with a child play area.  The cost is $195.  If your unsure, come try out a FREE class the week before Jan. 9th -12th.  The contest starts Jan.16th-March 15th.  Registration closes Jan.12.  Go to my website for more details www.followtheleeder.com  oh and don't forget the prizes, prizes, prizes!!!!!! 

Here's a twist on popsicles.

OK got some late night munchies happening because my day seems to be filled, and my second job as Santa's elf, wrapping his gifts etc... has got me up late and hungry! So here's a healthy and festive twist, on the old popsicle.  I use almost 1 1/2 cups of water(I pre-measured the popsicle container which was 2 cups but put in less as the berries add volume) 2 scoops of Whey Protein powder, 1 cup mixed frozen berries, 1/2 cup Greek 0% yoghurt.  Blended it all up, poured into popsicle container. Then I took a mini candy cane, mashed it with the rolling pin into a powder, then added about 1 tsp to each popsicle.  I added the candy cane last because I knew most of it would get left behind in the blender.  I did this with my little helper Chase, it was allot of fun, except all day he kept asking me, " are they ready yet?" so now I'm enjoying one, yum!

How good is home made soup!

Mmmmm home made soup is the best, why? Well for starters you know exactly what is in it.  You can control the sodium levels, by making your own broth.  If you have to buy broth in the carton, make sure to read the side label for sodium content.  The cheaper brands have over 900mg per cup! The Presidents choice Blue Menu only has 110mg per cup and I believe Campbells Soup is around 300mg per cup.  You don't want more than 1200mg of sodium a day, so spend the extra dollar, your health is worth it! Another great thing about soup is that you can clean out your fridge.  Use left over veggies, pasta or meat, throw it in the pot with some herbs and you have a quick and healthy meal.  I had leftover chicken, some whole wheat pasta and some rubbery carrots, but in soup, it's all good!

Tasty treat!

Is it me or is it crazy out there, all of a sudden.  Ahhh the week before Christmas and I'm still not organized! All I see out there is cookies and candy, of every kind.  Yes it's hard to maintain our girl y figures at this time of year, but we must try our best. Next time you grab that sweet and put it close to your mouth, STOP and think, is this really going to taste that good...it might for 10sec. then it's gone.  Is that 10 sec. worth the time and energy you just spent sweating your butt off working super hard. And most important, how are YOU going to feel after you eat it, if you can have it guilt free and stop at one, go ahead but if your going to spend the rest of the day thinking" you shouldn't have" then don't set yourself up for failure.  Walk away...take that moment to feel the power, you just gave yourself.  You are in control and you are worth more than that! I have a O Calorie treat for you I found at "The Market" in Milstream Village, Celestial Seasonings " candy cane lane" green tea.  I've been looking at all the big box stores, and other speciality stores and could not find it til today, it's soooo yummy and curves the evening cravings, enjoy!