Monday, October 19, 2009

Perfect Pumpkin Cookies! I am on a pumpkin binge!! I came up with a the Perfect Pumpkin Cookie recipe! Its so easy!!!Check it out...

  • 1 cup pumpkin puree (100% pumpkin)
  • 1 cup sucanat
  • 1/3 cup unsweetened applesauce
***Mix these ingredients together, then in a seperate bowl combine:
  • 3 cups of oatmeal
  • 1 1/2 cups of whole wheat flour
  • 1 tsp of baking soda
  • 1/2 cup of raisins
Add wet to dry and place a tablespoon dollop on a cookie sheet, cook at 350 for 13 minutes and ENJOY!!!

Sunday, October 18, 2009

Pumpkin Pie in a Glass!!

Ok, today a craving of Pumpkin pie hit me like no tomorrow! Since Ronnie and I are going to be in Cuba in less than a week...a pumpkin pie is soooo not an option!! I thought of a healthy option and was impressed that it was so damn good!!


1 cup of Vanilla Chai Soy Protien Drink
1 scoop of Vanilla protien powder
1/2 cup of pure pumpkin (not the one that has the spices added)
Cinamon and Nutmeg to taste
6 ice cubes

ENJOY!! I did!!!

Friday, October 16, 2009

Peanut Butter Crazy!

Ok, so somewhere along my journey of health and nutrition I have found a ridiculous craze for peanut butter. Like, seriously..its just not normal. It actually barely makes it to bread in my house. I usually just buy the natural peanut butter in crunchy from the bulk barn. (I really cant stand the 'oil' seperation from the grocery stores). Its messy and I never seem to be able to stir it well enough to get it smooth all the way to the bottom!

So.....I went to METRO yesterday, (they bought out A&P) and I thought I should check them out for variety. I am not really loyal to any store, I like to mix it up. But I was pleasently surprised to find that they had a great vegetarian selection and the most peanut butter offerings I have ever seen!!  I chose the White Chocolate Peanut Butter! The whole way home I was thinking about 'how' this could taste............

Well, as soon as I brought the bags in I ripped the lid off....and scooped out a good portion to taste...and YUMMY!!!! I loved it!!! It is natural and moderation though. Its a bit high on the calorie side, but it is worth it for a scoop of sweet love!!

Tuesday, October 13, 2009

Loving It!

Its fall and I love the cool weather and colors!!!

Heres a pic of my dog and I out and about enjoyin Niagara's beautiful scenery this time of year!!

Sunday, October 11, 2009

Thanksgiving Weekend!

This is just one of the great family festive weekends, that I love! I have had a few days off to recoup and relax! The weather has been awesome! Sunny days with cool air. I love it! We went for a motorcycle ride through Balls Falls/Effingham area. It is so beautiful this time of year.

Ronnie and I also managed to do a pretty hard workout in the boxing ring today! In 1 hour with Ronnie we burnt about 900 calories, with punch combinations, kicks, burpees, pushups, situps, and some other crazy drills! It was great!

So after our hard workout today, I put a great oatmeal combo together!It was so good!!

1 cup of Steel Cut Oats
1/2 cups of Red River Oats
1/4 cup of Slivered raw almonds
1/4 cup of Cranberries
1/4 cup of Raisins
1 banana (sliced)
1 apple chopped
1 tablespoon of cinamon
1 teaspon of nutmeg

BOIL water on stove, and add all ingredients, cook on stove for 10 minutes, then add 2 cups of Natural Vanilla Protien powder, a splash of skim milk...and ENJOY!!!

Thursday, October 8, 2009

Happiness is Bliss!!

Happines is Bliss!!

I am truly happy for making the changes in my life that I have. Doing what I believe in, and making a difference in peoples lives are what makes me HAPPY! I knew I loved my job as  Personal Trainer, but now I really do know that it is seriously so rewarding. I have had the pleasure of getting to know women like me and you out there and really have an opportunity to impact their lives through my training. I realized today that the words and coaching that I do in my 1 hour session, stays with them. While I was training one of my clients today,I looked over to see another client pushing herself through a hard work out, and gave me the biggest smile and said "Its because of you!, Thanks Deb, I feel great!!" :) What more could I ever ask for?? This is why I do this job. I love it, I believe in it, and I want to help people feel good! So, this is a happy day for me and an accomplishment as well!


Happiness comes when your work and words are of benefit to yourself and others.

Wednesday, October 7, 2009


Good Morning and HAPPY HUMP DAY!

Ok, so I have added a new ingredient to my morning smoothies to make them EVEN more nutritious!! This one has a taste of the 'sea' if you will. So therefore, I must mask it with other ingredients!!! Its so incredibly good for our bodies that its worth it!


Rich in antioxidants

Boosts energy and cellular health
More than 60% easy-to-digest all-vegetable protine.

Rare food source of the essential fatty acid GLA

High in B-12 and easy-to-absorb iron

********In Todays smoothie, I used 1 cup of Soy Milk, 1 Cup of Spinach, 1 serving of Wheat Grass, 1 Scoop of Vanilla Protien (natural), and 1/4 teaspoon of Spirulina! No picture of the shake....MY CAMERA DIED....grrr!

Monday, October 5, 2009

Think Big!

Monday's used to be MANIC for me...but now I am having a fresh start and I have changed my perception to what lies ahead. 
So this week my focus is "THINK BIG".
taken from "You Can Do Anything" Inspiration for living your Heart's Desire

Think Big!
Feel confident, keep thinking positive.
Think success

Here is my little Harley and the book that is keeping me inspired! I have been studying for the last hour and had this great book beside her. I took a moment to take a step back and I just thought this was the cutest pic! We are so relaxed and enjoying our moments together! Its been a productive morning thus far, and I am off to get my groceries for the week now. I will prep my food for the day and head out to Premier Mademoiselle Fitness to begin training some clients!

Sunday, October 4, 2009

Whole Wheat Blueberry Pancakes

Lazy Sunday's call for sleeping in and enjoying a restful day, and thats just what we did!

I woke up just a bit earlier than Ronnie this morning and instead of our usual routine of the gym, I made blueberry pancakes! It was the smell that got him out of bed and gave me the BIGGEST smile ever! Sometimes its best to rest!!

  •  1/ 3/4 cups of whole wheat flour
  • 1 tsp of baking powder
  • 1 tsp of nutmeg
  • 1 tsp of cinnamon
  • sprinkle of sea salt
Mix together in one bowl, then get out a seperate bowl for the wet ingredients.
  • 8 egg whites (beaten unti fluffy)
  • 1 Cup of organic non-fat plain yogurt (natural, no artificial flavours)
  • 1 cup of cottage cheese
Mix together, then make a well in dry ingredients and add wet to dry. Once mixed, put in a good handful of blueberries. Spray a pan/skillet with low fat cooking spray and cook as you would any pancake.
Add a little maple syrup to sweeten and ENJOY!
Happy Sunday..I am just enjoying a good old home day!

Friday, October 2, 2009

Today is an Ending and Beginning

Today is my last day with the family biz, and therefore an ending with this chapter of my life, and a beginning with Personal Training. Its incredible to feel such a wave of emotions. I have realized that while I may have thought of myself as just plugging along to help as much as I could at the family biz, I have had an impact on some people. More than ever I realize that today.

My Aunt Phyllis, whom I call Auntie Mama is truly a second Mama to me. She is such a wonderful women that I have had the pleasure to get to know. The more that I am around her, I see her strength her dedication and deep love for family. I look up to her. I will miss our daily chats and exchanges of goodies...but I know I made a true friend for life. No matter what direction we go, we will always have this deep connection. SO....todays blog/journal is just about THANKS to may Auntie Mama.
Thanks for the support and thanks for always being there for me.
I love you!

Thursday, October 1, 2009

Power Protein Oatmeal

1 cup of Oatmeal
1 Scoop of Elite Vanilla Whey protein isolate
1/3 cup of Cranberries (sweetened with apple juice, NOT sugar/oil)
1/4 cup of slivered almonds
2 Tablespoons of unsweetened almond milk
2 Tablespoons of ground flax seed
1 cup of HOT water

Mix all together and enjoy a power packed meal!

Today I deserved this, as I ran 10Km in 56 minutes. Did 20 minutes of core strength training and stretched for the last 15! Good start to the day!!!