Chocolate Cherry Protein Cookies

I was convinced there had to be a way to make a healthier cookie that wasn't bone dry and could satisfy both an after-dinner sweet tooth plus chocolate craving all in one. Mission accomplished! With this list of clean ingredients and the protein content, you could even use these as a pre or post workout snack.

Chocolate Cherry Protein Cookies

Makes 10 cookies: 5 servings

Per serving (2 cookies): Protein 14 g || Carbs 30 g || Fat 6 g || Calories 216

2 bananas, mashed
2 scoops chocolate protein powder
1 cup oats
1/2 tsp baking powder
1/2 tsp vanilla
2 tsp cinnamon
1/2 tbsp cocoa
1/4 cup dried unsweetened cherries, or other chopped unsweetened dried fruit
2 TB chopped pecans
1 TB chunky almond butter

Preheat oven to 325, and line a cookie sheet with parchment paper. Mix all dry ingredients in one bowl, all wet ingredients in another then combine until mixed. Drop by large spoonfuls onto lined cookie sheet, and bake for 15-20 minutes - time will vary based on your oven and how large/small you made your cookies. Note: because of the banana they will be a little sticky even once thoroughly cooked, so be sure to not overcook them! I kept parchment paper between the layers for storing as well to avoid cookies sticking together.

Happy hump day!

Workout: Circuit - Body Weight

The second from my old track workout archives! This one is best done outdoors, but if you're stuck inside and don't have a lot of space to work with, the 25m exercises can be done on the spot, and the 150m run can be swapped out for any other cardio exercise that fits your space: rowing, treadmill, skipping, or even running on the spot - but whatever you do this last 150m (or 30 seconds) should be a sprint, no holding back!

The Workout: Circuit - Body Weight

Warm-up:

- 5 minute jog
- 10 leg swings forward and back, 10 leg swings side to side, each leg
- Skipping forward and sideways with forward and backward arm circles
- 4-5 x 100m accelerations: start off at a gentle jog, increasing speed within each 100m working your way up to close to a sprint by around the 90m mark

The Sweaty Part:

Perform 1 round, gradually working your way up to 4 rounds:

20 sit-ups
20 tuck jumps
25m ankle hops
10 push ups
10 crouch tuck jumps
25m split walk
20 V sit-ups
25m tuck leaps
25m walk
150m sprint *time your 1st and keep the same time throughout

Cool-down:

- 2 minutes walking
- Stretch it out: glute stretch, quad stretch, hamstring stretch, calf stretch, IT band stretch, chest stretch, tricep stretch
- Water, water!!

Notes & such:

As with any speed workout, ensure you do a proper warm-up and do not skip the accelerations! Circuit is done continuously, with 60-90 seconds rest between sets.

Banana Coconut Quinoa Loaf

When Oil & Grain posted a recipe for Quinoa Cinnamon Loaf it made it into my breakfast recipe rotation pretty much instantly. While it was baking the smell minded me of banana bread (YUM!), but the problem with most banana bread (especially if you're buying it and not making it yourself) is that it's packed with far more sugar and fat than necessary and there's definitely not much in the way of providing any nutritional benefits (hello sugar crash 1-hour later!!). Enter a little kitchen creativity, and I found myself a nice little banana bread substitute that registers way higher on the nutritional scale for you than traditional banana bread (high five)! And because my fridge has a continual supply of fresh cherries this time of year I added some in for an extra little pop of flavour - though I imagine cranberries, raspberries, or blueberries would be delicious as well.

Banana Coconut Quinoa Loaf

Makes 1 loaf: 8 servings

Per serving: Protein 8 g || Carbs 37 g || Fat 6 g || Calories 220

3 cups cooked quinoa
4 eggs, beaten
1/3 cup milk - your choice: dairy, unsweetened almond or coconut
1/3 cup pure maple syrup
2 ripe bananas, mashed (small to medium sized)
4 TB unsweetened dried coconut, divided into 2 equal parts
3/4 cup cherries, pitted & halved (optional)
1 TB cinnamon

Preheat oven to 375 degrees. Line a standard loaf pan with parchment paper.

Line a cookie sheet with parchment paper and sprinkle 2 TB of dried coconut evenly on the parchment paper. Place in 375 degree oven for 2-4 minutes, watching carefully and removing immediately once toasted. Set aside.

In a large bowl whisk together the eggs, milk, maple syrup, remaining 2 TB dried coconut (non-toasted), and cinnamon. Mix in mashed banana until well blended. Stir in quinoa, and optional cherry halves. Pour into parchment lined loaf pan, and sprinkle the 2 TB toasted coconut evenly on top. Bake for 25-30 minutes, or until a toothpick comes out clean when inserted into the center.

Makes for a great snack during the workday either morning or afternoon. To make life easy for yourself, once it's cooled separate it out into 8 zip lock bags, boil 8 eggs, and you've got yourself a complete breakfast. If eggs aren't your thing make a protein shake to-go: 1 cup water or milk + 1 scoop protein powder and you're out the door with an awesome and nutritious breakfast.

Enjoy!!

Black Forest Ice Cream

Black Forest Ice Cream

Serves 4

1 frozen banana, peeled
1 cup frozen cherries, pitted
1/4 cup milk - your choice: dairy, unsweetened coconut, or unsweetened almond
1 TB cocoa powder

Use the same preparation method as the plain ice cream found here, placing bananas and cherries in the blender to start, slowly adding the milk. Once a creamy consistency is reached, add in your cocoa for one last little blend.

For extra presentation points save a few fresh cherries to top it off and you've got a delicious little sundae:D

Workout: Weights - Full Body

On vacation if I don't do anything physical I feel like a wound up jack-in-the-box, antsy and with too much energy to sit and fully enjoy relaxing. But at the same time, no one wants to be stuck in a humid gym when it's 30 degrees outside and wine is chilling in the fridge. My solution when on vacation is to keep workouts to a maximum of 30 minutes, and keep them simple so I'm not wasting time figuring out the lay of the land in the new gym. Minimal equipment, no machines, in and out in no time!

The Workout: Weights - Full Body

Equipment:

Kettlebell - medium weight

Set of dumbbells - medium weight

The Sweaty Part:

A. 3 x :
10 single-leg kettlebell deadlift (10 per leg)
15 kettlebell squats to overhead press
60 sec rest

Complete all 3 sets of part "A "before moving on to part "B".

B. 3 x :
8 dumbbell row + push up ( from plank position: 1 row per arm + 1 push up = 1 rep)
20 kettlebell swings
60 sec rest

Optional Modified Workout:

Not quite ready for the above? Complete the below instead! All you'll need is a set of medium weight dumbbells.

A. 3 x : 10 dumbbell deadlift + 15 dumbbell squat to military press + 60 sec rest

B. 3 x : 8 alternating bent over dumbbell row + 20 glute bridges + 60 sec rest

Notes:

Form is always your #1 priority!! If you are losing form before you're done the prescribed reps drop your weight down until you build up strength to do it as above, and/or stick with the modified version for a while first. Always check with your doctor before starting any new exercise regime.

Workout: Run - Intervals

While in BC this summer I met up with a friend who was also vacationing there, but while my vacation included gentle exercise of paddle boarding and light workouts, her vacation included a three day intense training camp to prepare her for her first Half Ironman, the Calgary 70.3 (which she rocked!!!). Inspired by her incredible training and running regime, I took to the treadmill at the little local community gym where we were staying (the only running option in 30 degrees!). While I've dabbled in distance runs in the past, short intervals are my jam. Use this quick workout to get a sweat on, legs burning, but be back in plenty of time to catch happy hour by the pool.

The Workout: Run - Intervals

Warm-up:

- 10 air squats
- 10 leg swings forward & back, 10 leg swings side to side, each leg
- 5 minutes brisk walking/light jogging

The Sweaty Part:

A: 6 x 400m + 90 seconds rest between
B: 3 x 200m + 60 seconds rest between

Cool-down:

- 2 minutes walking
- Stretch it out: glute stretch, quad stretch, hamstring stretch, calf stretch, IT band stretch
- Pound back that water!!

Pacing & such:

If you're an early riser and can beat the heat by doing so, take this workout outdoors around a soccer field. While it won't be exact distances, use the perimeter of the field as your measuring stick for the repeats: all 4 sides = 400m, 2 sides = 200m (no need to be exact, we're on vacation and working out, close enough!!)

If you're doing it indoors on a treadmill use the distance feature on the treadmill: 400m = 0.4km or 0.25 miles depending on your treadmill units. When it comes to the 200m, they're so short I usually just time them instead, doing a hard 30 second run.

Pacing: Pace each interval so that you're working hard, but you feel fully recovered by the end of your rest. If you finish an interval and feel like you're ready to start the next one again in 10 seconds, kick up the pace for the next one;)

Complete all 6 sets of the 400m intervals before moving on to the 3 sets of 200m intervals.

Sweaty selfie upload: #rawfitnessyyc

Hangovers. They happen. Here's how to deal with them.

Whether you're donning a cowboy hat and big buckle during your commute to work this week, or you're avoiding it completely and have left the city, chances are no matter which route you've taken the lure of cold summer drinks will get you at some point. Hey, how can we not? We enjoy our short summers as Canadians, cold bevvies included! So here are my three most important steps when dealing with a hangover. 24-hours later and you'll be 90% of the way back to awesome.

#3 - Get out of bed and move.

Sounds simple, but sometimes when you open your eyes all you want to do is pull the covers back up over your head and pretend the sun isn't up yet. From experience, laying around all day makes me feel way worse, and the hangover doesn't subside at all. I'm not saying you need to go for a run or hit the weights today, but move. Baby steps. Give yourself extra time and slow things down, but do them. Grocery shop, walk your dog (who didn't go out drinking and has no idea why you smell bad and still really needs a walk!), do yourself a favour and wash the clothes you were in last night, maybe clean off the bottom of your cowboy boots. Whatever, just move a little, and then a little more. Less aches than laying on the couch for 12 hours straight guaranteed.

#2 - Eat good food.

If you want to shut this window now because you're saying, "No WAY am I giving up my greasy McDonald's breakfast/lunch combo for a small family!!" just hear me out. You feel like crap because you drank (and probably ate) a whole bunch of crap last night. More crap won't actually help your body heal. Yes, I get it, you're craving grease and sugar and everything else bad for you under the sun. But that is just your body saying, "HEY!! Can someone PLEASE give me some nourishment?! I'm dying over here!" I'm not saying it's kale salad and chicken breast today. Have bacon and eggs for breakfast. Grab a roast chicken from the grocery store and devour it for lunch. Quench your thirst mid-afternoon with a giant homemade smoothie of banana, peanut-butter, milk/almond milk and strawberries (it's practically a Peter's shake). For dinner, grill up a meaty steak and throw a sweet potato and some peppers and mushrooms on the grill while you're at it. Don't add to your booze hangover by adding on a food hangover. And if you're at all concerned about your mid-line, let's just say that last night's drinks probably doesn't leave a whole lot of wiggle room in your calorie intake for the rest of the week, so do you think maybe it's best not to double the damage with a fast-food filled day on top of that? Food for thought. Literally.

#1 - Drink this amazing elixir.

First off, drink water until you're full. When you wake up. When you brush your teeth. When you drink your coffee. Before your first nap. After your nap. Now, here's my little hangover secret for you... kombucha. If you haven't had it before, I HIGHLY recommend adding it to your hangover remedy. It's health benefits are great reasons to incorporate it every day, and by swapping it for your ultra sized pop on hangover day your guts in particular will surely thank you.

Wondering where to get this magical elixir? Two great friends started True Buch just last year, and thanks to the entrepreneurial spirits of Louisa and Conrad, Calgary has locally brewed organic kombucha available on tap at several locations which you can find here. Here's the low down on this fizzy good-for-you delicious brew:

- What is it? Kombucha is fermented tea. True Buch explains it best as, "kombucha is to tea what yogurt is to milk."

- Why's it good for me? It contains probiotics, active enzymes, and amino acids, all of which are great for gut health. Aka you feel better - who doesn't want more of that!

- How do I get it? For on draft locations check here. Most locations allow you to either purchase an individual glass, or purchase a glass jug available in two sizes that you only pay the refill on for future purchases. I recommend the big jug - it stays fresh for up to 3 months in your fridge, if you can resist drinking it that long.

- More neat facts you'll appreciate once you're not hungover anymore: Cane sugar is required for the fermentation process, but once through fermentation there is no additional sugar added. Much of the sugar and caffeine are used up during fermentation, and with less than 0.5% alcohol, it's a great drink suitable for anyone, anytime.

And just in case you're wondering, no, I am not sponsored by True Buch, I just really believe in the stuff. If every child and adult swapped their soda for buch, about 95%* of the world's health problems would go away. [*Totally made up. But I actually wouldn't doubt it].

So, get off your couch, walk or drive to the nearest True Buch location and start healing that hangover. And grab a roast chicken and bacon while you're at it:D

Protein Pancake

Fluffy pancakes are being served up all over the city for Stampede, but this version will most definitely keep you satiated longer with the protein punch they pack, and the lack of over-processed sugary toppings makes for a much healthier choice. My current favourite toppings are nectarines doused in cinnamon.

3-Ingredient Protein Pancakes

Makes 2 servings (2 large or 4 medium pancakes)

1 banana, mashed
1/2 cup egg whites
2 scoops protein powder

Optional mix-ins: based on some feedback (thanks!), the below also work well if you're looking for an even more robust pancake
Oats
Cottage cheese

Optional toppings: these are the ones shown above, but feel free to get creative with your own!
Cinnamon - I also sprinkle some into the batter before cooking
Fresh fruit
Plain Greek yogurt (or coconut yogurt for a non-dairy option)

Mix the mashed banana and egg whites together until well blended. Stir in protein powder and add cinnamon to taste. Cook over low heat in a frying pan with 1/2 tsp melted coconut oil. Once bubbles form, carefully flip.

Depending on which protein powder I use I've either used a little less egg whites, or added 1/2 - 1 TB of milk to get the right consistency batter.

Enjoy! Let me know which topping concoctions you come up with:D

Chocolate Peanut Butter Parfait

Due to my life-long love of Reece's and all things peanut-butter, this is one of my favourite kitchen experiments to date. The basic idea of yogurt+protein powder+banana is my staple post-workout snack as it only takes 5 minutes to make, requires very few ingredients that can easily be interchanged with what you have on hand, and contains 27 grams of protein (yay!).

Chocolate Peanut Butter Protein Parfait

Makes 2 servings

Per serving: Protein 27 g | Carbs 25g | Fat 8 g | Calories 268

Chocolate layer:
1 frozen banana
1 scoop chocolate protein powder
1 Tbs cocoa (optional - will add an extra dark chocolatey taste)

Peanut-butter layer:
1 cup plain 2% Greek yogurt
2 tsp peanut-butter or nut-butter of choice *sub 1/2 tsp cinnamon if you aren't a PB fan

Topping:
1 Tbs dried unsweetened coconut
1 tsp cinnamon

Directions:
Blend banana, protein powder, and cocoa in blender until smooth. Mix yogurt and peanut butter in a separate bowl. Layer it up, and top with coconut & cinnamon. Adjust portion sizes to meet your individual daily needs.

Go for it. And, I had mini-eggs for breakfast.

Welcome to Raw Fitness YYC!! I am SO excited to launch. I cannot wait to both inspire and be inspired by you, should our paths cross through nutrition or personal training, or at a spin or yoga studio around town, or in line at Bridgeland Market for a Made by Marcus ice-cream sandwich.

The first blog post! So many ideas. Do I be funny? Smart? Capture their attention with a delicious recipe? Offer summer beach-body fitness tips? Nothing seemed to fit. One principle I adhere to is "walking the walk". So what does seem fitting, is instead giving you a little raw insight into how my brain works, what I draw on for inspiration, and a little about why I do what I do. The below is an edited version of a few personal entries I wrote last month, so without further ado...

This post isn't going to tell you exercise tips nor that you need to eat healthy. On the contrary - I had mini-eggs for breakfast. I reach for sugar during times of high stress and have known this about myself for a long time. Just look through photos of me over the past decade - you'll see my unhappy moments by a very round face. I'm proud to say that by making big changes to my life both in relationships and work I've landed an immensely healthier and truly happier version of myself. I now rarely use sweets to fill those empty feelings inside, but that's not to say that it doesn't still happen now and then.

I found out a friend succumbed to his battle with cancer and passed away yesterday. He was 33 years old. Hence, mini-eggs for breakfast and a lot of other sugar packed stuff that doesn't register anywhere as breakfast food. We initially crossed paths in grade 8, but really became great friends in University after attending separate high schools. To quell any romantic questions, we never dated nor even close to it - I think we looked too much like siblings to ever be attracted to each other. It was always an adventure with Darcy - reading break ski trips, summer concert road trips to BC, or attempting (unsuccessfully) to race a couch down a hill. Trips included unplanned twists and turns that somehow turned out amazing even when my internal danger radar was going off.

If there was one thing Darcy was good at, it was going for it. You know how most people say "we should do that sometime!" but then never follow through? If Darcy had an idea and you agreed, you were in and probably leaving the next day. Pack your bags, it's on. Where most people say "someday", Darcy did it - small or big. He made some of the best, and some of the absolute worst home-made beer I've ever tasted. I'm not sure how many times he changed his major in University, but it didn't matter. When he did something it was because he believed that was the path for him. He wasn't afraid to stand up for what he believed in or speak his mind - his latest research regarding animal cruelty would lead to watching what felt like a 10 hour documentary, or he'd let me know "you can do better" regarding my at-the-time boyfriend. One day after listening to me talk about track & field practice Darcy decided he'd like to give this running thing a try. So he did. The next day, he was at practice. Darcy was a do-er.

Darcy taught me that ya, sometimes life can be scary. Driving through complete white-out conditions in a tiny little Civic to Red Mountain where you literally can't see anything and won't know if there's a semi coming until it hits you: scary. Getting lost at sunset on a ski hill that you've never been to before: petrifying. Getting on a boat with a stranger that Darcy just met moments before and drinking slushy beverages this strange captain made for us (out of our line of vision): slightly unnerving. But the worst never happened. The best did. The best laughs, the best memories, and the best stories to tell.

To take a positive out of a completely sad situation, I have taken a page out of Darcy's book and am going for it. There are numerous things on my "to do" list which lets be honest, ends up being more of a "maybe kinda I think I should someday" wish list. What is holding me back? What am I waiting for? What is the worst that could happen? I want to stop holding back. I want to let this energy and noise inside of me spill out, and maybe the result will be an ugly mess, but quite possibly it'll be a beautiful mess.

The stories that have since been shared about Darcy are both heart-breaking and exhilarating. The Darcy I remember is echoed in story after story. What a true beauty of an individual - to be so solid in his ways and true to himself, that everywhere he went he truly exuded who he was to everyone he met. Where I fall short on words, Darcy's girlfriend spoke beautifully, "Darcy committed to bettering himself... He said the only constant in every situation is you. You can control nothing but how you react to the situation." And, about being sick, "there's nothing to be afraid of if you've never been there before. Fear is only made up in your head."

We can't change overnight, but with practice, patience, support from others, and pushing past fear, change will happen. Choose to make today the day you start bettering yourself. Surround yourself with amazing human beings. Choose how you're going to come out of a situation. Work hard to support yourself and your family, but also spend money on what makes you giddy. Go for it. Truly, honestly, live this life to the fullest. Ask - what does that look like for you, and are you moving in that direction? Start.