Archives for posts with tag: nutrition

Commercial gyms have a variety of small and large equipment but most people don’t know what to do with them or how to achieve an effective workout. Fitness staff are not going to give you free workouts every 6 weeks to make sure you’re seeing results. So what are you paying for? Variety of machines? Ability to go any time of day? Let’s be realistic, most people aim to train at the same time every day because it fits with their schedules which have become very limited due to jobs, commute times and family’s. So training any time of day is a reason we make up in our head because it sounds appealing and seems like a better bang for our buck. Also, knowing you can train any time of day ends up coming with excuses. It may seem nice at first to know you can go morning, evening or late at night but when push comes to shove if you don’t have it booked in your calendar you’re likely going to put it off for other things.  Think of your workout appointments as important meetings.  It’s slated and can’t be erased or rescheduled.  You may not look forward to going but you will love the payoff.

Having access to that much equipment is nice only if you know what to do with them. Most people go in, warm-up on the elliptical or treadmill for 5 to 10 minutes and then go and use random pieces of equipment because they saw it in a magazine or YouTube video (not always a credible source).  Sometimes you’re even provided with a free workout when you have your free fitness assessment (by one of their personal trainers) but the workout can either go one of two ways; the first is that it is a very basic workout to get you started but will be something you outgrow eventually if you’re consistent with your workouts. The second is that the workout has some partner work involved in hopes that you purchase personal training because you can’t do those exercises on your own. Either way the workout is not tailored to you, it’s tailored as a sales pitch.  And for most people a monthly membership and personal training can be pricey. 

After a couple of times of working out on you’re own you’re probably not seeing the results you were hoping for.  You get discouraged and you stop going. Now you’re paying for a $60 a month membership and only going once or twice a month.  Break that cost up over two visits and it works out to be $30 a visit. Eventually this becomes a once a month visit ($60 per visit) and in some cases once a quarter ($180 per visit).  Joining a gym is not going to get you the results; just showing up for a workout will not get you the results; working out efficiently and the correct way for your goals and body type will. You need to be realistic about how often you’re going to go and you need to have a plan. This method doesn’t work for 80% of the population. Instead of spending $720/year (total based on the $60/month example) why not allot that amount to something you will use.  This is why personal training and boutique facilities are thriving. It gets you results, is a ton of fun and what keeps you going back. Transformations are happening more and more with personal training and boutique fitness then at a commercial gym. The secret? Because there’s a method. There’s planned out workouts that are geared towards all fitness levels that will get the results done. Periodized programs that are planned out for the entire year is what gets you the results and educated personal trainers and  fitness coaches know how to do this. For me personally, I always have an end result in mind where I would like my clients to be but of course I’m not going to start them with those exact workouts. They just aren’t ready for it yet. But I know with the exercises I prescribe to them that they will eventually get there. You need to respect the process and get it out of your mind that you’re going to see a significant change in 2 weeks. Quick Fix’s don’t work. These have been around for years. Our parents’ were taking part in them in the 80’s and it led to yo-yo dieting and exercising. If it didn’t work for them what makes you think it’ll work for you? They are known as fad diets for a reason. Fad means it comes and goes and that’s exactly what’ll happen with your weight.  You’ll lose but then you’ll gain it all back if not more which will make you more miserable and moving onto the next quick fix.  When you work with a trainer you get counselling as well as training.  Having a trainer is not just showing up for a 60 minute session. It’s collecting your goals and figuring out how to get you there, it’s coming up with a game plan and seeing what type of habits will work for the individual because everyone interprets and executes tasks differently.  

I’m not trying to bash commercial gyms because for the select few who already have a full program tailored to them and they know how to progress with it on their own. But for majority of the people that just joined because it’s their New Year’s resolution need to be realistic. Ask yourself, is this the first time you’ve attempted to join a gym and make fitness your New Year’s resolution? If the answer is no you need to change the habits that you had in the past because you’re already setting yourself up for failure.  Everyone’s lifestyle changes and so do your habits so choose a method of fitness that is going to work for you. Your health should not take a backseat to other things that you may spend money on such as trinkets for the house, daily coffee at a high end coffee shop, a bottle of wine or two on a weekly basis, etc.  These are vices.  Substitute these for your health and you will have money for personal training. If you pay for the positive things that will keep you healthy now you won’t have to pay for the medications and rehab later. Why is it that we wait until our bodies hurt or a doctor orders us to workout because of high blood pressure that we take action? Why do we only take care of our bodies when there is something negative happening? Why not start taking care of it when we are not hurting and we’re feeling great about ourselves to prevent the onset of illness and injuries. You only have one body. Don’t you want to be around to play with your great-grandkids?  This is a brutally honest post but when it comes to your health you can’t lie to your body and expect to see change.   Find your why….your “a-ha” moment and once you do you’ll start seeing results.  

Last Tuesday I posted this photo of the protein shake I made on social media and asked my followers to guess what was making my shake green?


The winner would receive a free copy of my DVD, Undefeated and you could only guess once.  There were a lot of guesses for kale and spinach and a few for greens mix but nobody guessed this superfood. After I revealed what it was I was surprised how many people hadn’t heard of it.  Since I love to educate people I figured I would post about this amazing green superfood the next day.

So what do you think it is?  The answer is…………









Spirulina. Here is the graphic I posted about this superfood.


Now that you’ve educated yourself on a new super food I urge you to try it.  Personally I prefer it in my shakes and with berries so that it can sweeten it up and mask the taste (the smell isn’t very pleasant) but I love all of the benefits it has.  And that makes up for an unpleasant smell any day.


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

Your mission, should you choose to accept it…….click here for your mission


Are you one of many who miss breakfast? Smoothies are an easy way to get all of your nutrients so you don’t feel rushed in the morning. This is the recipe I make every day.

¼ cup almond milk
2 scoops of chocolate vegan protein powder
½ cup of frozen berries
1 organic banana
Handful of organic baby spinach
1 tbsp lemon juice
1 tbsp peanut butter (this is occasional if I want a little more sweetness)

You could also substitute with water instead of milk

Regardless of what you have in the morning make sure you always include some form of protein. It will keep you fuller for longer so you aren’t grabbing something an hour later.



 Stress is a part of everyone’s life but it doesn’t have to consume you. Having the proper diet can help lower your stress hormones and make you feel relaxed and calm to get you through the more challenging parts of the day. Schedule mental health breaks during the day so you don’t feel overworked and tired by the time you get home.


My breakfast every morning consists of a shake.  I’m sure I’m not alone when I saw  I don’t have enough time to make eggs and toast in the morning so I need to be able to eat on the go.  Shakes are a great way to get all of the nutrients you need and to save on prep time.  Here is the ingredient list for my shake:

  • Arbonne chocolate protein powder
  • 1 banana
  • lemon juice
  • 1/4 cup almond milk
  • 1 cup of frozen berries
  • 1 scoop of peanut butter
  • a handful of organic spinach

= Organic Funky Monkey


Click below to take a look at the ingredients I use.

Breakfast Smoothie

I want to know what healthy breakfasts you have so comment below so we can share ideas!

Watch this video of 2 great exercises to tackle your core.

And here are some cardio exercises to compliment the above:

Perform these exercises with no rest in between.  This is a HIIT circuit so be prepared……

30 seconds of burpees jacking the legs when down in the plank position

30 seconds of split lunges

30 seconds of side to side push-ups

Take a 30 second rest and repeat 3 more times for a total of 4 sets.

Keep me posted with how you felt after the workout and if you have any questions.

Have a fit day!

Alexis Talledes


Green smoothies are all the rage now.  Seems like the superfood Kale has made it’s way into many peoples lives….and stomachs.  Here is a tasty recipe for those that don’t like the super dark green sludgy looking drinks.


1-2 handfuls each of kale and/or swiss chard

2 cups of baby spinach

½ a banana

1 cup frozen mixed berries

½ tsp of cinnamon

1 scoop vanilla protein powder (low carb)

1 Tbsp each of chia, flax and hemp seeds

Combine all ingredients in your blender and blend until smooth.


I’m sure many of you have heard of the Paleo Diet but do you know what it’s all about?  The Paleo diet is also known as the ‘caveman diet’.  It is based on the ancient diet of the Paleolithic era, a period that lasted about 2.5 million years and that ended approximately 10,000 years ago.  There was no agriculture during this time period, so people based their diets on what they could hunt and gather.


The back-to-basics approach prescribed by the Paleo Diet means lots of fruits and veggies, nuts and seeds, and other staples common to the caveman.  All of this makes up 50% of the diet’s daily caloric intake.

The following five food categories are accepted on the Paleo Diet:

1.     Vegetables

The Paleo Diet recommends that the majority of your fibre intake should come from vegetables and fruits.  All vegetables-with the exception of white and sweet potatoes- are allowed, including sea vegetables, which have tremendous health benefits and are full of antioxidants.

2.     Fruits

The Paleo Diet incorporates all fruits, but encourages you to choose fresh fruits over dried fruits, as dried fruits are higher in carbs and fat.  The diet also limits the amount of fruit you should eat.  Fruits with lower quantities of sugar, such as blueberries, grapefruit and apples, are considered ideal choices.

3.     Nuts and seeds

Nuts and seeds provide healthy fats.  You can also incorporate nut and seed butters – such as walnut butter or sunflower seed butter- as alternatives for peanut butter, which is not accepted because peanuts are legumes.

      4. Healthy Fats

Fats are commonly misunderstood.  The Paleo Diet recommends sticking with clean, health fats, such as extra-virgin olive oil, coconut oil or avocado oil, as they are less saturated, which helps your cellular membranes stay healthy.  When cooking with oil, make sure to choose one with a higher smoke point, such as coconut oil.  This ensures that the oil will not go rancid during the cooking process.


      5. Meat and seafood

Since meat was one of the main food sources during the Paleolithic era, it is absolutely accepted in this diet.  A variety of flesh meats, including beef, chicken, turkey, lamb, pork and eggs, are acceptable.  However, organic and grass-fed meats are favoured as they help keep toxin levels down.

Seafood and fish-such as shrimp, cod and salmon- are also all Paleo-friendly foods and are an excellent source of nutrients-especially salmon, which is chock-full of healthy omega-3 fatty acids.


Foods to avoid on the Paleo Diet

  • Processed foods
  • Dairy
  • Grains
  • Legumes
  • Refined sugars and carbs
  • Added salt (tip: keep the salt shaker off the table)
  • Potatoes and sweet potatoes
  • Sodas and other carbonated beverages
  • Artificial sweeteners
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