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It's always a challenge for me to post food pics... Because I immediately want to devour EVERAYTHANG!  Pancake: 1/4c Egg Whites 1/4c Almond Milk 1/4c Oatmeal 1tbs Chia Seeds Dash Cinnamon 1/4 Banana 1 Packet Stevia 1c Spinach  Topped With Sugar Free Syrup On the side: 1 Whole Egg

Angela C. Dufour , MEd., RD, IOC Dip Sports Nutr, CFE Author/Owner/Sports Dietitian Angela is one of the most credible professionals in the sports nutrition and food service industry locally and nationally. Since 1999 Angela has been working as a Professional (Registered) Sports Dietitian within the health/wellness, high performance sports and foodservice industries in Nova Scotia and abroad.   Angela graduated with her Bachelor of Science Human Ecology degree (BScHE) Nutrition, in 1995 from Mount Saint Vincent University (MSVU), Halifax, NS and completed her Masters degree in Adult Education (MEd) also from MSVU, 1998.  She also completed a post graduate dietetic internship from the Calgary Regional Health Authority, AB, in 1999.   Angela is also a graduate from the inaugural International Olympic Committee’s (IOC) Graduate Diploma in Sports Nutrition program, December 2007.  Holding a Level 1 Anthropometrist certification from...

Barren Race My being of worth. I am a creature, a seductive valley.  Outlined a creamy, fair cover. With speckled, marked territory.  My flushed curves, an original pattern.  My velvet lines, edge my naked grooves.  Round, bare, arched traces. Of creases, wrinkles and imperfection. My feminine glisten, a warm shade. My painted figure, a gift. Fleshy, gentle. soft hints. Of a woman's soul, open and whole. We are created from earth. Crafted from rain, salt, powder and soil. No artificial or plastic life. No mistakes. All real parts. All real body parts. Like nature, we grow and are created just as we are. Just as we need to be. Like the disfigured knots on a tree's trunk. Or the birthmark you can not hide. It's all created to be this way. We are deeply one. Worthy of our creator. The mother that surrounds us. Beauty in imperfection. We are the works of the universe. by  Krista Corcoran kris...

Chrys Landeros Hi there, beautiful people !!!  Hope you're having a great day! Here's the description of Hot Hula fitness.  I also included a lil' somethin' about why I teach this format. The last link is the youtube video... it gives a great description! Hot Hula fitness is inspired by the dances of the Pacific Islands, it incorporates easy to perform dance movements set to the sounds of traditional Polynesian drum beats fused with Reggae & Hip Hop. Hot Hula serves up a total body workout in 60 minutes as it isolates your larger muscle groups, increasing strength & definition to your core with specific emphasis on the abs, glutes, quads, & arms. Before Hot Hula I had no dance background (other than dropping it like its hot at the club, lol)    I was looking for something that I could add to my repertoire of fitness formats that would help me reach a broader audience.     A s a trainer & instructor I always ...

Inspired by #100happydays , I've continued my campaign of happiness to provoke others to become one with their own. This adventure I launched to become happy again, meant I truly needed to be ... Be awake, be aware, be mindful, be positive.  I needed to change something within myself if I wanted to develop a happy life.  And so here I am, after 100 days of bliss and I'd like to share where it all began.  (I'm quite the talker so I'll keep it brief) In April 2013 I competed in my first figure competition and I had this skewed vision that if I had abs, nice shoulders and I compete then the happiness I was seeking would appear.  Enlightening experience, met great people and I know more about myself now but, it definitely isn't for me.  Once the big day was done, all the treats were eaten and the adrenaline had descended; I gained 27 pounds, fell into a deep burrow of depression and anxiety, hated my existence and created an unhealthy relationship with food. ...

Here are 2 of my favorite exercises for a tight, toned bottom! Squat + Rear Leg Lift:  Stand with legs hip-width apart, toes forward. Slowly lower into squat with tall spine, weight in  the heels & knees behind shoe laces, without knees moving past 90 degree angle. Rise up and  lift one leg back, squeezing the buttocks tight and flexing the foot. Return to squat & repeat  other side Plie Squat + Side Leg Lift: Stand with legs wider than shoulder-width, erect spine, toes pointed to corners of the room.  Sink into a deep squat keeping knees in same direction as toes (watch out for knees moving  inward). Rise up and lift one leg to side and slightly behind with foot flexed. Think about lifting  back to the corner of the room instead of directly out to the side in order to target the smaller  gluteal muscles in the outer hip. Return to plies & repeat other side. For each exercise complete a total of 16 ...

Black Bean & Quinoa Salad w/ lemon cumin vinaigrette I am not a fan, and dislike, wasting food. I always try to use whatever I have in the kitchen before buying more food. It encourages me to be creative and save. Here, I knew I wanted to use quinoa as my grain; I had some black beans I thought would work well, and a few carrots I had to use up. This salad is high in fiber and protein and is delicious! WHAT YOU’LL NEED For the salad: 2 cups quinoa, cooked in vegetable broth 1 cup black beans, rinsed in cold water 1 cup chickpeas, rinsed in cold water 3 carrots, peeled and grated ½ cup green onions, chopped ½ cup walnuts, chopped Handful of parsley, chopped Handful of cilantro, chopped Salt and pepper to taste For the dressing: ½ cup extra virgin olive oil ¼ cup red wine vinegar 1 tbsp lemon juice, freshly squeezed w/ zest 1 tsp cumin 2-3 cloves of garlic, halved and crushed 1 tbsp honey Salt and pepper to taste HOW TO MAKE IT Cook quinoa, fluff with a fork and set...