Fresh Quinoa Salad

Fresh Quinoa and Bean Salad

This is another simple and highly nutritious meal option you can add to your collection.

This can be made with either White or Red Quinoa.... Tonight, I opted for red as I always cook with white.

What you NEED:


1/2 C uncooked Quinoa
1 C water
1/2 Black beans or Chic Peas
1 Tbsp Parsley
1 Tbsp chopped Walnuts
1 Tbsp Olive Oil
1 Tbsp Balsamic Vinegar



HOW TO:
1- Prepare your Quinoa according to the instructions ( Boil 1 cup Water, add quinoa, bring to a boil again, reduce, cover for 5-15 minutes, depending on red or white Quinoa, fluff with fork when done)
2- Place cooked quinoa in bowl, and add beans
3- Mix your Oil, Vinegar and lemon juice together and drizzle over mixture. MIX WELL
4- Add your parsley  and enjoy

Skin care and WHO I TRUST mine with....

There was a time when I bought what was on sale on the drug store shelves when it came to my skin care.
You know the popular ones like Clean and Clear, Neutrogena, Oil Of Olay..... you name the product, I've used it.

Now, keep in mind, I was in my early twenties and my skin was pretty OK as is.

Now that I'm (cough cough) not in my early twenties anymore I need to pay a bit more attention to the care I give my skin, especially with the amount of sweating that goes in with my workouts and deep obsession with the Infra Red Sauna .

I discovered this product by mistake when I needed some tinted moisturizer and had ran out, I tried my room mates bathroom.

To my pleasure, I found a tube of DERMALOGICA tinted moisturizer, and from that moment I was hooked.
I workout DAILY, and on top of that sweat bath, I spend 45-60 minutes in an infra red sauna and so my skin is constantly being put under pressure.
I was experiencing my WORST SKIN YET about 2 months ago and after my 'switch over' to the Dermalogica line, NO JOKE, 4 days in and I was CLEAR!!!!
HOOKED AGAIN!!! and STRONGER :)

I wanted to learn more........ Here is what I found and why ALL I use now, from morning through the day into the night, is Dermalogica.

To begin, the entire line contains no artificial fragrance or color, good for the skin and especially sensitive types.

The products that I use on a daily basis are a PRE CLEANSE, CLEANSING GEL, SHEER TINT and an OVERNIGHT CLEARING GEL.


Below is a detailed explanation of each.
PreCleanse:( i LOVE this product)

A lightweight Olive and Apricot Kernel-based cleansing oil, fortified with Kukui Nut, Borage Seed and Rice Bran oils, that gently liquefies sebum and oil-based debris from the skin’s surface. The hydrophilic (water-loving) formula enables PreCleanse and oil-based debris to be readily rinsed away without leaving behind any greasy residue. Follow with prescribed Dermalogica Cleanser for a thorough double cleansing. In my words it basically breaks down all the stuff on your face so make-up, bronzer, sunscreens, sebum, sweat, etc, and then it allows your skin to be cleansed by your favorite Dermalogica Cleanser which in your case is Special Cleansing Gel. It is perfect for all skin types especially oil/acne prone skin as it really helps clean the skin. 

Special Cleansing Gel:

A concentrated, soap-free, foaming gel designed to thoroughly remove impurities without disturbing the skin’s natural moisture balance. Perfect for all skin types especially combination skin which the majority of people have. Balm Mint & Lavender extract help cool & sooth skin

Sheer Tint: (comes in Light, Medium, Dark & No Tint)

Sheer Tint Moisture SPF15 is a convenient, three-in-one product: a lightweight, oil-free moisturizer, a sheer color wash and sun protection. For those who prefer no tint, Sheer Moisture SPF15 also provides hydrating, non-greasy moisture and SPF15 protection with a sheer wash of color. The wonderful thing about this product is its protecting your skin from further sun damage, and not only does it improve your skin texture as a moisturizer it is also giving you just a hint of color for a little extra glow......This is my GO TO for face 'make up' with the occasional light powder to rid myself of any sheen.

Overnight Clearing Gel:

An overnight treatment that helps clear skin, calm inflammation and prevent future breakouts by reducing excess sebum and impaction plugs that contribute to congestion. Basically clears breakouts, prevents future breakouts, cleans out congested pores.....while this product is great for acne/breakout prone skin, it is also a fantastic product for those of us that have hormonal breakouts at a certain time of the month or just in case a breakout happens for another reason....it helps speed up the healing process without cause more breakouts. You can spread a line layer over the entire face after cleansing or just areas depending on your situation....best part is it isn't drying or irritating so works on the sensitive of 
skin types.


I have shopped exclusively for my products at  Chatters, Mayfair Mall for the last year, and am always 
blown away at the knowledge the staff and management have on the WHOLE line.


What's really GREAT about shopping for the product at CHATTERS, is the massive selection of travel sized or jumbo sized products. You can even buy a sample pack of all you will need to transform your skin for the FRACTION of the cost.

I highly recommend if anyone is looking for a new skin care line, or even someone to ask the important questions to, to pop in and ask for Lesley Martel.
She's my skin lady and I love her :)

Summer Salad Time

2This is a really simple, highly nutritious, summer salad that you can whip up in literally 5 minutes....

(Which means..... NO EXCUSES RIGHT?!)

WHAT YOU NEED:

Spinach or Greens of your choice ( swiss chard, romaine, bok choy etc)

small-medium shaved cleaned Beet

sliced almonds *OPTIONAL*

sesame seeds *OPTIONAL*

Dressing:

1 Tbsp Olive Oil

1 Tbsp Red Wine Vinegar

1 minced Garlic clove

1 tsp dijon mustard

salt and pepper to taste

1-Tear of chop your greens into strips, and grate your beet with your cheese grater.

2- Toss your greens with your beets

3-Seperately mix together your dressing and drizzle over your mixed salad

4-Top with seeds and nuts

ENJOY

26 DAYS OF CARBS

I'M GOING TO ITALY
FROM VENICE TO SICILY AND EVERYWHERE BETWEEN
I'M EATING PASTA
I'M DRINKING WINE
I'M TAKING IN THE SIGHTS
I'M DRINKING WINE
I'M EATING BREAD
I'M SWIMMING IN THE INCREDIBLE WATER
I'M LIKELY GOING TO EAT SOME PASTA
AND WASH IT DOWN WITH SOME WINE
AND THEN I WILL WALK THROUGH A CATHEDRAL OF SORTS
PERHAPS SHOP A MARKET
HAVE SOME PASTA BREAD AND WINE ...
OHHHH AND CHEESE, MEAT AND CHEESE
CHARKUDARY I BELIEVE THE TERM


I'M GOING TO ITALY.

Kevin and I are spending some time travelling through what I'm sure is to be one of the most incredible countries in the world..... 
and I am terrified.


I'm nervous that my regular clean eating will be out of my hands... and i don't like my FOOD being something I can not control... (JUST ASK MY ROOM MATE ;)


On the other hand I am So bloody excited to experience the REAL Italian food..... the culture, the scenery, the people... all of it... I can not wait!


NOW.... terrified and all, I am going PREPARED....
In my suitcase .... we have


-5 lb tub of Vanilla Quattro Protein thanks to my MAGNUM
-My tub of Greens thanks again to........MAGNUM
-4 boxes of QUEST protein bars.... 
-Maca  & Digestive Enzymes :)
-TRX band, skipping rope, interval timer and resistance bands.....


BALANCE right.... it's all about the BALANCE


Needless to say..... The next 26 days are going to be incredible.... 
Please stay connected with me while we travel... I WILL be posting videos and blogs when we have Wi Fi
xoxoxo
CIAO~
ky

SUMMER SHRED DOWN 6 week blast BOOKING NOW!!!

YUP!

MY 2nd 6 WEEK SHRED DOWN IS HAPPENING

I am leaving the BEAUTIFUL city of Victoria April 20th with my Kevin, for a 

month of travel in......

ITALY!!!!

The first Fitness Challenge was SUCH a huge success

that I ran an ONLINE 12 week program ( that is coming to an end in a few weeks!!!... Very exciting!!!)

I also ran a last minute 6 week program to those in Victoria who were able to come and train with me before I snuck away to PARADISE~

With SO much interest, and only one body to train people.... I PROMISED another POWER PROGRAM of 6 weeks PRE SUMMER!!!

SUMMER IS COMING ALL TOO SOON......

I'LL BE READY.... WILL YOU????

Spaces are LIMITED!!!

BOOK IN YOUR SPOTS NOW before I leave to assure your slot.

*GROUP training 2-5 people IS AVAILABLE *

(Cost will differ slightly, please inquire)

First sessions can begin

MONDAY MAY 21st @6 am...... 

*****NOTE*****

From this day(May 21st)... JULY 1st

 AKA SUMMER 

is 6 weeks away!! LAST CHANCE BABES  :)

Sweet Treats ~Baked Apple Chips & Strawberry Cheesecake Pudding

Mmmmmmm my house smells YUMMY!!!!!

Having cruised my way through PINTEREST in ANY spare moment this past week.... 

( i swear its the devil in disguise....)

I saw a pin for 'Baked Apple Chips' .....

Kyla secret of the day:

I heart DEHYDRATED APPLE CHIPS

So away I went, sans dehydrator... I used my oven

200 degrees for 2+ hours.....

1-Thinly slice your apple ( I used Fuji)

2- Sprinkle with Cinnamon and Stevia

3-Spread out across a baking sheet and bake for 2+ hours....

*I got tired of waiting and pulled them out at 2... could have stayed in for another hour*

~Strawberry Cheesecake Pudding~

 1/2C cottage cheese (I used 1% Island Farms)

1/4C Greek Yogurt (plain non fat)

1tsp Vanilla

1 packet Stevia

4 strawberries(previously frozen)

1/4C Coconut milk light

BLEND until SILKY SMOOTH

(I used a magic bullet, feel free to use a blender or processor)

This is ME, giving YOU full access to enjoy these treats at your leisure......( They might even go nicely TOGETHER??? Just sayin;)

 Be good to YOU

~Ky

xo

My Last weekends Lazy Day SAVER

I woke up last Saturday with FULL intentions of a KILLER workout.......

To wake up and feel SO SORE lol from the week of training...... I chose to do JUST CARDIO......

But then wrote out a TEN MINUTE BLAST,

 headed in to the gym, 

broke a sweat, 

warmed my muscles up

 and finished my "LAZY DAY" with a 45 minute bike ride.......

watch my lazy day workout

~There really is such a thing as TOO MUCH TRAINING.... otherwise known as OVER TRAINING.

Our body responds to rest VERY WELL.... Rest is when our muscles are able to recover and repair....... At the least, I recommend taking ONE day per week off.

I often use my OFF day as a light longer cardio, to really loosen up any tight muscles and follow that with a nice loooooooooooooonnnnnng stretch..... mmmmm SO RELAXING!!!

Always listen to the body.... Don't push past the pain that is giving you the inner thought of..." I'm not sureeeeee if this is 'good' pain or 'bad' pain.... If you question it... it's likely bad pain.

Being the tough guy or girl with those issues will ONLY leave you behind. 

If you've ever had an athletic related injury ( any injury at that ) You KNOW how frustrating the recovery period can be. SO just simply LISTEN.

The human body is among the MOST intelligent machines we have on the planet and we just happen to be blessed with living IN IT.

~Ky

xo

Apple Cinnamon Muffins (protein packed)

Today seemed like a good day to bake.... 

I went with Cinnamon and Apple.....

We got MUFFINS....

Here's the thing...

EVERYONE loves muffins......

They seem like a bulky heavy fulfilling meal substitute....

and this option is:

 LOW CAL

basically FAT FREE

 ZERO sugar 

and high PROTEIN

What goes IN:

3/4C OATS
5 packets CARMEL STEVIA ( You can use regular... or 1/2C splenda if that's your choice)
2C Cottage Cheese
4 Egg Whites
1 chopped Apple ( I used GALA)
splash Vanilla
1 Scoop Vanilla Protein ( I used MAGNUM QUATTRO )
splash Almond milk

What you DO:


MIX WELL... I just used a fork and my SUPER STRENGTH ARM

You can opt for 12 regular sized muffins or try making 5-6 larger muffins........

Bake @350 for 20-33 minutes depending ....... Check at 20 minutes.

PER MUFFIN ( based on 12 muffins)

67 CALORIES

.7g FAT

5.8g CARBOHYDRATES

.6g FIBER

9g PROTEIN

Pumpkin Muffins with Cream Cheese Filling

What was planned to be bread...... became muffins.....

BUT NOT ANY MUFFINS.......

Pumpkin Cream Cheese Filled Muffins......

This is attempt #1 at this recipe, and I ASSURE you that I will be re-inventing this as a bread...... and maybe even muffins again..... as these ARE tasty little devils..... but there is always room for improvements!!!!

I used my food processor, but I imagine you could use the OLD SCHOOL approach and hand mix them with an electric mixer......
(Who doesn't just LOVE the ol' mixer???)
 You always, without fail, have a chance at reenacting your child hood by licking the beaters!!!!!!

In the big bowl of the processor goes:

1C Pumpkin Puree

1/2C Cashew Butter

1/2C 0% plain Greek Yogurt

2/3C Spelt Flour

2/3C Coconut Flour

1/4C Almond Milk

 pinch of Baking Soda

10 packs Stevia

1Tbsp Cinnamon

1 Tbsp Nutmeg

****This is now your muffin mix****
 Place 12 paper muffin cups in tin ( or lightly grease your tin) Spoon half the mixture between the cups, leaving the other half to top after the "filler"

In the small bowl of the processor goes:

1/2C 0% Plain Greek Yogurt

1/2C Fat free or low fat Plain Cream Cheese

Splash Vanilla

1Tbsp Honey

2 Packets Stevia

****This is now your filler******

Spoon 1 tsp of cream cheese filler onto each muffin

Top with remaining muffin batter and BAKE @350 for 22-25 minutes

Nutrition Per muffin ( yields 12)

115 calories

11g carbs

3g fibre

6g pro

4g fat

Peanut Butter Cups~ Oreo Cookie Tarts~ Blueberry Cheescake Tarts( healthy OF COURSE)

Ok.... I can say it....

AT THIS MOMENT I AM AWESOME!

I IMPRESS MYSELF.... this only happens occasionally....
and I'm usually alone...
no one to witness

( wait!!! that sounds bad lol...... never mind) but right now the dogs are looking at me while I dance around the kitchen.....looking at me like I'm a lunatic!!

Not that dancing in my house is out of the ordinary.... I just usually have a roommate to share the dog glares.

Ok..... Why am I so stoked on myself??

I made some shit... some good shit.... some totally completely GUILT FREE honestly HEALTHY high protein shit!

Peanut Butter Cups BABY!!! 

(Now I must say this recipe didn't come to me on it's own.... I found a similar recipe on Youtube this morning.......REGARDLESS..... It's incredible)

Ok here's how the magic happens.

*Now keep in mind the flavour I TASTE is due to the protein that I use.... if using a different protein I can not guarantee the same taste. I use MAGNUM QUATTRO Chocolate Love - I will have ordering info for you at the bottom of the blog-

1 scoop Chocolate QUATTRO
1 heaping tsp Natural Dark Cocoa
1/2 packet Stevia
Water to mix ( begin with 1 tsp, mixing while slowly adding more. You want a think runny texture.

1- Fill a paper muffin cup with half the mixed protein and freeze for 20-30 minutes
2- Take 1 tsp-1 Tbsp all natural NUT BUTTER of choice and spread over frozen mixture. Re chill for 10-15 min
3- Top with remaining chocolate and again chill until set.

SERVING SIZE:
This equals 1 protein serving and 1 fat serving.

PERFECT MID DAY SNACK with piece of fruit!!!!

The Magic didn't end here.... NO NO NO....... I couldn't take full credit for the first one so I needed to earn my AWESOMENESS........

INSERT: Oreo Cookie Tart

The base is the same....... but the filler is Vanilla cream pudding.

1/2 C cottage cheese ( i use 1% Island Farms)

1/2 packet stevia

1/2 tsp vanilla

1Tbsp no sugar Vanilla pudding powder

1-2 Tbsp Almond milk to smooth out

BLEND ALL in magic bullet or mixer until SMOOOOOTH

Instructional steps remain exactly the same..........

ENJOY!!

SERVING SIZE for the OREO COOKIE TART:

1/2 tart is 1 protein serving ( the cottage cheese acts as a protein and the chocolate is already protein so you do not need the FULL tart)
~This is IDEAL post workout with a banana, or 1/2C oats

WHAAAAAAAT.....thought I was done??? Pfffttttt come on........

Blueberry Cheesecake Tart

 Exactly the same as the above, except we're using VANILLA protein.

1 scoop Vanilla QUATTRO protein

1 pakcet Stevia

water to mix

Set in paper muffin cup and freeze 20-30 minutes

1/2C blueberries

1/4C fat free cream cheese plain

1/4C 0% fat plain Greek yogurt

blend until smooth

(You will likely have extra for snacking on:)

Once the bottom layer is set, add a Tbsp of the berry filler, and top with remaining Vanilla mixture.

Re freeze 10-15  minutes

PROTEIN ORDERING:


www.hardmagnum.com

I use the Chocolate Love QUATTRO for the chocolate based cups and the Vanilla Ice Cream QUATTRO for the fruit filled, vanilla based.
Magnum is a Canadian company producing TOP OF THE LINE supplement options.
Any order over $100 will give you 20% off with my promo code : Kyla20%

Chocolate(mint) Banana Whip

HEALTHY . QUICK . SIMPLE . DELISH

1 BANANA

1/8 C COCOA

1.5Tbsp COCONUT OIL

1 pkg STEVIA

SPLASH VANILLA (mint can be substituted)

* using your blender or food processor.....whip

* allow to chill for 5+ minutes

* enjoy as a dessert

* use as a pancake topper

~Ky

xo

CARB FRIENDLY RICE???? Welcome Cauliflower Rice

I first found this recipe via my beautiful friend   Amy Layne 
(www.damyhealth.com) but have added to and played with it to bring it into my weekly food prep in multiple flavours.........




There are a few different versions to do this, once you have mastered it you can adjust and play around to fit your need.

1 HEAD CAULIFLOWER -
I use a cheese grater and grate the whole thing down...YES It gets messy!!!
1 SMALL ONION
-finely chopped and sauteed as you are grating the cauliflower
1+ GARLIC CLOVES
-minced and added in mid way

THIS IS THE BASE..... add in flavours and spices of choice... ( dill, chipotle, curry etc)


You can keep it simple with just the onion, garlic and cauliflower and from here you can even make PIZZA CRUST 
( See Damyhealth.com for Amy's how to) 

ORRRRRRRR

Make it a meal and add in all the vegetables in your fridge like I do and feed an army!!!


I add chopped zucchini, broccoli, carrot, spinach, peppers, mushroom etc........ and I have the base to my next 3-4 meals......
If you get bored with flavours, I would recommend keeping the BASE separate ( the 'fried cauliflower) and having you vegetables in a separate container. This way you can add in different flavours for each meal.

Just a side note that there are only 28 calories in ONE CUP of cauliflower....... 

This HONEST TO GOD is GUILT FREE my friends

~Ky
xo

the THYROID.... because its good to know these things

What is your THYROID:

The thyroid is a small butterfly shaped gland located at the front of your neck, below where your Adam's Apple sits.
The thyroid produces hormones that regulate your weight, energy levels, body temperature and mood.
When your thyroid isn't functioning properly, you will quite likely feel it.

What are some common Thyroid disorders:

UNDER ACTIVE:
(Hypothyroidism)

This is where your metabolism is slowed down and often results in depression, weight gain, increased sensitivity to cold, fatigue and many other symptoms.
Women are THREE times more likely to suffer an under active thyroid, which is also the MOST COMMON thyroid disorder.

OVERACTIVE:
(Hyperthyroidism)

This is where the metabolism is increased and results in severe weight loss, heat sensitivities, fatigue, nervousness and other symptoms.

HOW COMMON ARE THESE DISORDERS????

It is said that 1 in 10 Canadians suffer from some form of thyroid disorder.

RISKS???

Sad to say but aging and menopause increase your risk of getting a thyroid condition. Also the rate of hypothyroidism rises during pregnancy as well as after delivery ( postpartum) as well as around menopause.

HOW CAN YOU BE TESTED?

The thyroid stimulating hormone ( TSH) is tested with a simple blood test, just ask your Doctor. It is recommended that both men and women be tested every 5 years once the age of 35 is reached.

TREATMENT?

 Both disorders are treated differently.

An UNDER ACTIVE thyroid is treated with thyroid replacement therapy in order to return your hormone levels back to normal.
An OVERACTIVE thyroid is treated with either radioactive iodine, anti-thyroid drugs or even surgery.


IF NOT TREATED WHAT HAPPENS?

Wellllll an un treated thyroid disorder may result in some long term health complications such as heart disease, clinical depression, osteoporosis and infertility.
In pregnant women, an undiagnosed thyroid CAN result in miscarriage, stillbirth , learning disabilities among other developmental problems in children.

*If you are concerned that you may be showing symptoms, please visit your Doctor to have a simple test*

In Health
~Kyla

HEART HEALTHY no sugar FUDGE

HAPPY VALENTINES DAY~

HAPPY TUESDAY~

HAPPY DIVORCE DAY~

HAPPY BIRTHDAY~

JUST HAAAAAAAPPY DAY WHEN THIS BEAUTY IS IN YOUR FRIDGE!!!!!

This delightful treat is not only DELICIOUS, but its HEALTHY too....... I first found this with thanks to the lovely people at www.barleans.com

I have changed it slightly and will give you both options.....

(ORIGINAL RECIPE)
1 15 oz can BLACK BEANS - rinsed and drained
6 Tbsp COCONUT OIL- melted
3/4C COCOA POWDER
4-6 Tbsp AGAVE or PURE MAPLE SYRUP
1 tsp PURE VANILLA EXTRACT or almond extract
1/2C BARLEANS ESSENTIAL WOMEN CHOCOLATE RASPBERRY sauce
( look for alternate option below)1 tsp CINNAMON
½ tsp Himalaya or sea salt
4 Tbs CHOCOLATE CHIPS
½ cup WALNUTS or HAZELNUT (optional)

INSIDE OUT FITNESS FUDGE

Slight change, and equally delicious, lower sugar

1 15 oz can BLACK BEANS - rinsed and drained

6 Tbsp COCONUT OIL - melted

3/4C COCOA

4-6 Tbsp NO SUGAR ADDED MAPLE SYRUP ( E.D Smith)

1 tsp VANILLA extract

1 scoop CHOCOLATE PROTEIN PUDDING ( 1 scoop choc protein + 2-3 tbsp water, mixed well)

1 tsp CINNAMON

4Tbsp CAROB CHIPS

Either option HOW TO:

Using a large food processor, blend well.

Line a 8X8 pan with seran wrap, pour batter into pan and chill until firms up!!

ENJOY!!! 

*trust me I wont have to ask you twice*

CALORIES in FULL recipe: ( Inside out Fitness version)

1360 cals

87g fat

75g carb

68g pro

12 Servings is a rough estimate and even at that.... your at 113 cals, 7.25g fat, 6.25g carb and 6g pro

~Ky

xo

FROM TOP TO BOTTOM

FEB .13. 2012 VALENTINES DAY PREP!!!!

*FROM TOP TO BOTTOM* 

Aprox time 45-60 minutes
Needed : gym equipment ( lat pull down, seated row, DB's, bench or ball)

-EVERYTHING IS 10 REPS AND 3 ROUNDS

-UPPER BODY BLAST WITH SQUAT JUMPS BETWEEN EACH SET

LAT PULL DOWN + 10 SQUAT JUMPS X 3  (NO REST UNTIL 3rd SET IS DONE)

SEATED ROW + 10 SQUAT JUMPS X 3

PUSH UPS + 10 SQUAT JUMPS X 3

FLAT BENCH DB FLY + 10 SQUAT JUMPS X 3

STANDING DB BICEP CURLS + 10 SQUAT JUMPS X 3

FACE DOWN INCLINE DB BICEPS + 10 SQUAT JUMPS X 3

DIPS + 10 SQUAT JUMPS X 3

TRICEP KICK BACKS + 10 SQUAT JUMPS X 3

SEATED OVERHEAD DB PRESS + 10 SQUAT JUMPS X 3

DONE DONE DONE DONE DONE DONE DONE DONE DONE DONE DONE DONE DONE!!!!


540 REPS


270 STRENGTH
270 PLYO SQUATS


NO BIG DEAL

HEART SONGS

In memory of the Beautiful and INCREDIBLY TALENTED Miss Whitney Houston....... 


..............Today's post is about music............


I just want to share some of MY current favorites..... songs that may not get regular radio play, but in my heart and mind, deserve it......
Songs that I don't know where necessarily they came from but when they surprise me on my ipod I smile.........


~Music is the recipe for love & life as far as I am concerned...... Without it, we are just walking in silence~


Take a few minutes and open your ears and heart to what I consider beautiful.......


ASA- The Way I Feel


MISSY HIGGINS- Secret


DAN MANGAN-Starts With Them, Ends With Us


THE LAST TOWN CHORUS- Modern Love


DOLOREAN- The Unfazed


STEREOPHONICS- Just Looking


BRETT DENNEN- Aint Gonna Lose You


BRETT DENNEN- Make You Go Crazy


RUMER- Aretha


RAY LAMONTAGNE- Shelter


RAY LAMONTAGNE- Trouble


JAMES VINCENT McMORROW-We Don't Eat


JOHN MAYER- Heartbreak Warfare


THE BARR BROTHERS- The Beggar In The Morning


CITY AND COLOUR- Weightless


LANU-Beautiful Trash


GARRET HEDLUND- Give Into Me


BROKEN SOCIAL SCENE-Sweetest Kill


BLUE FOUNDATION-Eyes On Fire


HAYDEN- Bad As It Seems


SPACEHOG-In The Meantime


K'S CHOICE-Im Not An Addict


ELLIOTT SMITH-Twilight

Valentines Day Treats

SWEET TREATS FOR YOUR SWEETIE (OR YOURSELF;)

Why is it that Valentines Day always revolves around CHOCOLATE???? 
I mean don't get me wrong... i like a good DARK chocolate just as much as the next girl, but I also work my BUTT off every day at the gym to feel and look good.......... not to eat something that in excess will cause me to look and feel..... not so good......

NOW..... there is always a saving grace....... 

~Today my option is Sweet yogurt dipped Strawberries AND Cocoa yogurt dipped Strawberries.

SO EASY.... and why stop at Strawberries.... use Kiwi, Banana, Raspberries, Blueberries etc......

*For the SWEET YOGURT DIP you will need:

0% Plain GREEK YOGURT +  Stevia ( for 1 whole container of yogurt I use 1 packet of stevia)


~Mix stevia and yogurt well
~Chop ends off the berries
~Dip into yogurt and sit on wax paper
CHILL

*For the COCOA YOGURT DIP you will need:

0% Plain GREEK YOGURT + natural cocoa + stevia ( same measurement..... however add cocoa as desired....)


AS A FUN AND OH SO PRETTY ADDED BONUS...... 


Roll the freshly dipped berries in coconut


However you may be spending your Valentines Day this year.... ENJOY the heck out of it..... Be kind to yourself


~XO
Kyla

Infra red sauna.... Heard about it but what is it and what's so great about it??!!

THE BENEFITS OF THE INFRA RED........

It had been so long since my last trip to the sauna.... much too long...wayyyyy too long....... 

But after a morning workout, I figured the gym HAS one.... other people use it.... 

i THINK about using it often....... I just don't ever use it....

So.....

I'D USE IT

I spent 45 minutes sweating my buns off in there watching House Hunters International......

Did you know that you can buy a 2 bedroom house in Italy for $156,000...hmmmm

anyway

WHY THE INFRA RED.....????

Please.. allow me to inspire you to jump on the sweaty bandwagon

Here is a simple list of just SOME of the benefits of the INFRA RED:

*Improved Mood ( yes i felt incredible when i exited)

*Increased relaxation..( YUP... zombie mode in the best way possible)

*Pain reduction.....

*Reduces post workout muscle fatigue

*Increases energy ( the zombie mode quickly turned into LETS GET IT DONE mode... .i was a machine all day:)

*Detoxification

*Helps to reduce wrinkles and helps keep the skin radiant ( ok ok I'm still young enough to not worry too much.... but I can tell ya... I'm not stopping just in case)

*Firms and improves skins elasticity

*Helps heal minor injuries ( cuts, scrapes etc)

*Has been shown to help reduce the appearance of scars

*A 30 MINUTE SESSION can burn between 200-600 calories ( NEED I SAY MORE???????)

* Has been shown to reduce the appearance of cellulite trapped beneath the skin ( damn cellulite anyway...... )

*Lowers blood pressure.... (again..stress relief:)

* Improves circulation...

The list still goes on....... SWEAT bottom line...is GREAT for the skin..... 

Do yourself a favor.... book yourself in after your next workout, kick back and take a nap...... sweat it out and burn some calories while your at it!!!

Tell em I sent ya

~Kyla xo