Archives for category: Nutrition

We had a hectic night last night with our youngest waking up late for his feeding and then not being able to go back to sleep until 1:30am and our toddler falling asleep early (5:30pm) and waking up at 12:30am, coming into our youngest’s room and having a party making snow angels on the floor. Thank goodness they both slept straight from that point until this morning.

To energize (and because I didn’t have a lot of time this morning) I made a protein shake.

🔹1/4 organic 1% milk
🔹2 scoops arbonne chocolate protein powder
🔹1 banana
🔹1 cup spinach
🔹1 cup pineapple
🔹1 cup raspberries
🔹1/2 tsp chia seeds
🔹2 tbsp hemp seeds
🔹1 tbsp peanut butter

Add ice if you’re not using frozen fruit and like a cold shake. 



Homemade hummus (Jamie Oliver’s recipe)
Tastes so fresh and just like in the stores but healthier. 🙂

🔹1 can chickpeas (I took the casing off of them)
🔹1 garlic clove, crushed
🔹 2 tsp tahini (I left this out)
🔹1/2 tsp salt
🔹3 tbsp EVOO (Extra Virgin Olive Oil)
🔹1 1/4 tbsp lemon juice

Blend all ingredients (except the EVOO) together in a food processor and add 4 tbsp water or reserved liquid from the can. Once blended slowly add in the EVOO.

You can add paprika and coriander or parsley leaves to garnish if serving for a function. 


With no class tonight we need to eat extra healthy today. Farm fresh green beans. Everything from the farm has more flavour then anything store bought. I love summer farmers markets. Remember everything you eat is a choice. You could choose to have non-balanced meal or you could choose to add a ton of veggies or fruits to your meal. Freedom of choice is a great thing so don’t sabotage it by choosing something you’ll regret. Rose regrets end up being paired with unhappiness which leads to excuse after excuse as to why you can’t do something. Peoples intent to lose weight is usually accompanied by a list long of excuses. I don’t have time to make healthy meals. Meal prep is very simple as long as you clear your schedule for an hour or two. Pre wash and cut all veggies, freeze meals and make a weekly or monthly menu so you know which groceries to shop for and what you’re making. Taking that bit of extra time in the morning or evening to prep for the week or month is all it takes for successful weight loss. 

What healthy choice are you making today?


I enjoyed this omelette for dinner last night. I  breakfast food for dinner. Easy and quick to make.

  • 2 eggs
  • 1/4 cup organic milk
  • 6-8 grape tomatoes Cut into quarters
  • 3 pieces of asparagus cut
  • 1 tbsp feta cheese


Chocolate Berry Protein Shake
🔹1/4 cup organic 1% milk

🔹1/2 cup blueberries

🔹1/2 cup raspberries

🔹1 cup strawberries

🔹1 while banana

🔹1 tbsp hulled hemp seeds

🔹1 tsp ground chia seeds

🔹1 tbsp peanut butter

🔹2 scoops Arbonne chocolate protein powder

I tried adding some mango to my protein shake for dinner because I ran out of strawberries. I was hesitant at first but it turned out to be delish. Here’s the recipe.

  • 1/4 cup organic 1% milk
  • 1 scoop of peanut butter
  • 2 scoops #arbonne protein powder
  • 1 handful of spinach
  • 1 tsp ground chia seeds
  • 1 cup of blueberries
  • 1 cup of mango



My accompaniment with my breakfast this morning. I’m so happy to be back on protein shakes again. Chia and hemp are great sources of omega and will both keep you fuller for longer making you less likely to snack or get hungry an hour later. Adding greens to your shake will pack it full of vitamins and get you 1 serving closer to your daily intake of veggies. Berries are great for added antioxidants and to sweeten up the bitter taste of the spinach (you can also use kale).  Enjoy!


2 cups organic 1% milk

2 scoops Arbonne chocolate protein power

1 cup strawberries

1 cup blueberries 

1.5 tsp chia seeds

2 tbsp hemp seeds

1 handful of spinach

1/2 cup crushed ice

1 tbsp peanut butter

Say what?  How could eating more food possibly make me LOSE weight?  Simple.  By eating more frequently throughout the day you will stabilize your blood sugar levels and your cravings.  You will be less likely to binge eat since this method doesn’t allow your body starve.  Eating whole, nutritious meals and snacks will provide you with a ton of energy to last throughout the day without having to result to caffeine to keep you alert.

Eating less frequently throughout the day will actually sabotage your plan to lose weight.  You’ll feel more sluggish, more hungry and look for the first thing in sight that you don’t have to prepare to munch on.

Here are some tips to try and get more food into your day:

  • Fruits are easy to grab so have these on hand.  If they’re berries, pre-wash and store them in your fridge or freeze them for smoothies so they are easily accessible.
  • pre-wash and cut all of your veggies and place them in resealable bags or containers so you can have a quick snack….perhaps with some homemade hummus?
  • Prepare your meals in advance.  We know how easy it is to pop in a frozen pizza or make chicken strips and fries but if you’re looking for a really nutritious Meal packed full of protein and veggies (with some low GI carbs) package everything into containers or rsealable bags and freeze. When you’re ready to eat take them out the day before and place them in the fridge so you have them ready for the next day’s meals. And make sure to measure out your portions in advance as well.
  • Have some homemade snacks on hand to take with you when you’re in a rush. Try making your own granola bars or trail mix.  Nuts and grapes are easy to grab too. 
  • Try to include a protein in every meal. This will help to keep you fuller longer so you don’t get those small cravings and grab a non-nutritious snack. 
  • Make sure to drink plenty of water with your meals. This will prevent you from over eating and maintain your hydration levels. If you grow tired of water dress it up by making infused water.  Berries, citrus fruit or cucumber are great ways to keep water interesting. And don’t forget, tea is a great way to get your water as well. Stick to rooibos or herbal as they don’t contain any caffeine. 

Now that you’ve got the knowledge to start a successful weight loss program, be proactive.  Start making small changes and keep adding more. You’ll see big results just by changing your diet.  Remeber, successful weight loss is attributed to 80% diet and 20% of exercise. 

Share your tips and healthy meals on social media using #eatinghealthy4myfizzique


There are 3 different packages to choose from for the Fit Moms & Fit Kids classes.

Get ready for the best bootcamp you’ve ever experienced. Join Fit Moms and Kids beginning the week of February 2nd and start transforming your body!

Whether you’d like to wear your child or bring them with you to workout, you now have the option to fit your workout in with your kid in tow. I will also provide a baby octagon gate with foam tiles in case you’d like to keep them contained if they are too large to wear.

This 13 week session will get you through the winter months and in the greatest shape ever. You will feel stronger and energized by the end of the session. Let’s instill the values of a healthy lifestyle in our children by leading by example.

Register today!

I find it’s difficult sometimes to come up with gift ideas for certain people and I’m sure I’m not alone.  That’s why I’ve compiled a list of awesome gifts for whatever type of person you’re dealing with.

Gift Certificate (for the indulgent)


You can’t go wrong with free money and chances are the person you’re buying for won’t go out of their way to pay for something themselves; especially when there are more practical things they need.  Whether it’s a gift certificate to a spa or for a wellness service or fitness class, everyone can use the gift of relaxation and fitness.

Fitness Tracker (for the goal oriented individual)


Whether you like Fitbit, Nike Fuel or the Samsung Galaxy Gear (that syncs to your phone), they all hold you accountable for your daily activity.  Strive for your 10,000 steps and see the trend it creates for the week. Once you’re comfortable fitting in 10,000 steps try to improve your activity for the following week.

Cooking Lessons (for the foodie)


Are your meal plans stuck in a rut or do you just love cooking?  Then why not book some time with a chef or location (like SupperWorks) to add some new recipes to your catalogue.

Small Equipment (for the jet setter)


If you know someone that travels a lot, chances are they don’t have time to get to the hotel gym.  So bring the gym to them.  You can purchase resistance tubing, a TRX or skipping rope which can be packed away and doesn’t take up a lot of space.  Whether they prefer cardio or resistance training you can always create a workout on the go.

Running shoes (for the runner)


Runners go through shoes very often (typically every 6 months) so a little help in the shoe department is always appreciative.

Personal Training Sessions (for the beginner)


Let’s face it.  Walking into a gym can be intimidating.  There are a lot of large pieces of equipment and a lot of people around.  But you’ve made the decision to start getting healthy.  So instead of trying to copy what the next person is doing for their workout (which may even be executed poorly and not the fight formula of exercises for your body), hire a trainer.  Ask for all of their credentials and do your research.  Look for someone that took a health science/fitness program in college or university and go from there.  Find someone that will fit your personality and doesn’t just give you a mash-up of exercises that are unattainable.

Music player (for the music nut)


Music is often a huge motivator for most people.  Load up a player with their favorite music before you give it to them which will score you extra brownie points.

Now that I’ve shared my list, leave me a comment with what’s on your wishlist this holiday season?

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