Thursday, September 26, 2013


Here is a new delicious recipe:

1 pound ground chicken
1 egg yolk
1 tsp onion powder
1/4 tsp garlic powder
1/4 cup almond flour
1/2 cup almond flour
1/2 cup unsweetened shredded coconut
coconut oil, for cooking
sea salt and pepper, to taste
Preheat oven to 375°F.
In a bowl combine 1/4 cup almond flour, 1/2 cup shredded coconut, salt, and pepper. In a separate bowl combine ground chicken, 1/2 cup almond flour, onion powder, garlic powder, egg yolk, salt, and pepper. Use your hands to mix well.
Melt coconut oil in a saute pan over medium heat. Take about 1 heaping tablespoon worth of the chicken mixture and roll into a ball (more if you want the nuggets to be larger) and coat with the coconut and almond mixture. Repeat until you have made all of the chicken mixture into balls/nuggets.
In small batches, place the balls into the heated coconut oil and cook on each side for about 3-4 minutes. Transfer the balls to a baking sheet or baking dish lined with parchment paper. Cook in pre-heated oven for 4-5 minutes to allow the chicken to fully cook. Repeat until you have cooked all of the nuggets.

Thursday, June 27, 2013

Hell or High water....yup...

Unless you have been under a rock the last week any where in the world really you know about the floods in Alberta. I was born and raised in Calgary and I have never seen anything like this, nor thought it was even possible.I was out of the flood area so was not hit personally but know many that were affected. I was down in the Bowness area yesterday and really could not believe what I was looked like a war zone, literally like a bomb went off, the stench was overwhelming...
Let's go back for a min, the rain starts, the river start to rise you have 15 min to pick up what you can and get out. Some people were at work with no chance of getting back to their homes to even get their pets.....I cannot imagine.
You have to find shelter either at a family or friends (if your lucky) or a hotel or even the evacuation shelters the city has provided...your sick to your stomach but your alive and your family is safe.
Fast foward you are allowed back into your home but really don't know  what to expect, maybe you have been spared but the raging flood...maybe not.
You open the door, your in shock, the smell of mold and mildew is evident in the air, debris is scattered from wall to wall, theres even several inches of water or more on the main floor. Family heirlooms, pictures, keepsakes gone forever. Then you proceed to the basenent to see greysih water up to the sit down at the top of the stairs and cry....
Where do I start? What do I do? How can this be happening?
Don't worry I  have your back, Calgarians and Albertians have your back. Did you know? You live in the best place in the world Calgary, Alberta, Canada the YYC where people stand together, they help even when not asked they put themselves last to help a total stranger...businesses, individuals, friends and famlies going out together to give whatever they can give. Maybe it's your time, money, equipment or just a shoulder to lean on. I have been out to Morley to the reservation, Bowness and will make my way to High River when they need me. What if this was me, oh how I would be so thankful for your help....How will you help?

Wednesday, June 19, 2013

    What I learned at 40 years old....well there are many things.
First of all , as you get older you realize you really don't give a dam what people think. (Well I don't).
People will judge you whether your doing good or bad...yup they will.
In the long run as long as you know in yourself you did the right thing, it makes no difference what people think. I got to tell you its nice to have that pressure off your shoulders.....wouldn't you agree?
     Another thing I have realizedI have accepted myself for who I am, what I believe, what I stand for and what I won't stand for. It is a beautiful thing to accept your good and your bad. Yes you can improve yourself daily but you are who you are. I am talking physically, emotionally, socially and mentally. As a trainer I believe your outward appearence is a direct relation to how you are feeling inside....I try every day to keep my body as a temple. Yes, there is more to exercise and nutrition, you better believe there is..realationships with family, friends or even complete strangers that can make a difference in your life.
I guess what I am trying to say is we all have our stuff, we all have our qwerky ways but at the end of the day if there is alot of good and a tiny bit of bad, we are doing ok.
Accept yourself, you deserve it.

Thursday, April 11, 2013

Food for THOUGHT.....
So I was at Costco the other day as I have 4 adult kids living with me and one is a football player at the U of C Dinos....he has put 25lbs of muscle in the last few months...that means alot of FOOD!
Thinking I would go on a Wed that there may be less people, no such luck!
Anyways standing in the line with nothing else to do it occurred to me maybe this would be a great time to do a scientific study...
Ok fine well not really scientific... but at least an observation....
I started mentally taking note of what people in line had in their shopping carts.
I took mental note of everything in their carts one by one...
I also looked at the individual pushing the cart....9 out of 10 times the food in the cart directly reflected if the person was over weight or of normal weight.
I mean this is not brain surgery...we know that if your food is full of empty calories, processed, high in fat and or low in fiber this will not fit into the clean eating regime.
So what does this mean?
I guess it shows you are WHAT YOU EAT!
If you buy it bring it in the house you will probably eat it.
I hear alot from clients that "well I am buying it for my kids"...that is not good enough you should not be feeding your kids junk anyways....!
Start buying healthy food now, it may take a bit but believe me your kids will come around.

Monday, April 8, 2013

I have read many articles in what to look for a in a great trainer, but what about what to look for a a really bad trainer?
theres food for thought....
 The problem is when a client hires a trainer they think well they must know what they are doing right?
Uh well, no that's not always the case....
Here are some  red flags that suggest you may want another trainer.....
  • They show up late or not at all for your session...
  • They are disorganized
  • They sit down or lie down on the job (seriously I have seen this).
  • All they do is count your reps..really?
  • They talk about their love life, and everything else under the sun...(your not paying to listen to your trainers woes).
  • It's more of a social gathering...
  • If you need a modification and they look at you like a deer in head lights.....
  • If they give every client the exact same workout....
  • They workout with you....
  • They know everything....(run  for the hills)
  • They have no testimonials (not just made up ones but real people)
  • They have no liability insurance
  • They have a "degree" from 20 years ago and call themselves up to date....(not).
  • Thye never change your workout
  • If they say "I saw this exercise on the Biggest Loser" let's  try it out....
  • If you ask them a question about a exercise and they have no answer that makes sense or a reason behind what they are doing.
  • If they train you like them....(ex. a football player giving the same exercises to a 75 year old woman that he does, prolly not a great idea).
Well there is a few warning signs for you....when in doubt use common sense, its your body and your life. If it does not feel right is probably is not.

Monday, March 4, 2013


Spring is here...well ok not exactly.....  but I feel it coming even though looking out today you may not agree with
Don't you find Spring gives you a positive outlook on life?
I think of Spring as a new experience, a new jouney to explore...
This spring myself and eight other ladies will embark on the FEM SPORT competetion......
at 42 years of age you may say is she crazy?
I will admit I have been called that on more then one occasion.... (usually by my clients).
Well one thing I can tell you is this.... you can do anything you want if you do a few things....

I am so excited about this competetion and I think the ladies are also....
It's making a goal and meeting that goal. I told the ladies you need to focus on you and what you can do. Don't  worry about everyone are competing with yourself!
What have you done in the past week, month or year that you can say that you accomplished...?
It's not to late to set even one goal for yourself at the end of 2013 it will feel so good.
Need help, I am just an email away...
Talk to me, I can't help if you don't ask....
Make that first step.

Sunday, February 17, 2013

What brought me to this place....

I had the privilege of seeing Oprah when she was here, thanks to a client who bought me a ticket. Oprah talked about “following the thread back through your life,” to find your passion. I look back at my life (following the thread so to speak)...and what did I find?

Fitness, helping others, and pushing the limits on all goals and overcoming obstacles set in front of me.
I wanted to let you in on how and why I am at this point in my life.... I was raised with 5 adopted brothers and sisters all of different nationalities....we were a target from bullies right from the start. Living in an all white neighborhood with black brothers and a native sister we endured not only abuse at home but bullied in the community for being different. I distinctly remember being chased by kids at lunch time along with my brother with chants of “we are the KKK and we going to kill you.” Going home and telling Mom what happened and being met with a slap in the head. On top of that my brother at 15 months got meningitis and he has brain damage to this day, he has CP and he’s mentally 2 to 4 years old. Having a “retard” brother was just the icing on the cake. (That’s what the kids called him in the community).

Most of you probably don’t know but I was raised in an abusive home, mentally, physically, emotionally, sexually you name it happened to me.. Being an abused child can be a very confusing thing....I thought at the time a parent’s job was to hate their children. I look back at my child hood photos...  never a smile always an angry or scared look on my face. I was told I was no good, an idiot, stupid; I would never amount to anything. I even remember my mom telling me she wished she never adopted me. She hated me. I remember being put out in the middle of winter and not being allowed back in all day, even to go to the washroom, (we had to find other alternatives the side of house was the favorite of my sisters). I never had a birthday party, a sleep over or any friends over. We were beaten not only by any object my mother could find, but a huge hand carved board that was used for extensive beatings. I remember being thrown, punched slapped hair pulled and being thrown down the stairs. That is just the abuse on the surface, but I think you get the point.
I was scared spit less to come home after school not knowing what would await me....My brother was in trouble with the police at an early age. I remember him kicking a three legged dog on our way to school and me crying....of course back then I had no idea this was a direct result from the abuse suffered at home. I just thought he was “mean.” Looking at my brothers and sisters the anger is still in them, they have not taken the steps to move forward, they are using the past for excuses in their lives. The results of not facing your past will come in many forms such as; anger, alcoholism, drugs, physical abuse, mental illness, over eating, under eating and the list goes on. Dr Phil has always said that mental and psychological abuse is always worse, because those scars never heal. He’s right.

You see this abuse grew into an anger issue, a big one. It started at 14 years of age, that when I started experimenting with alcohol. I soon would discover people, were frightened of me, I could use this anger as power to get my way. But something funny happened, I found the gym. I found exercise. I found an escape.
I was 15 years old when I found exercise. I snuck into the gym to get way from the abuse at home, I looked up to older women at the gym and stated following them around the gym copying what they were doing. I would spend hours upon hours there. All those hours at the gym helped with the anger, sadness, self doubt and all the other aspects of being abused. Exercises were helping to heal me. It was my way out. I mean I was always athletic, but self doubt always kept me from joining the track team or any team for that matter. WHY because I was brain washed to believe I was a failure, I was not good enough. I would surely fail. I had to go alone; I had to face my demons.
Looking back I now know why I was at the gym for all those long hours. I was escaping from the abuse at home. I was filtering all that aggression and hostility into workouts out and that helped to relive the stress and anxiety. I firmly believe if I did not have that I would have ended up in jail, a drug or alcohol addiction or worse. Fitness and helping others was my was the missing thread.
Your past does not define who you are.

The difference is I made a point to change my life and not follow that pattern of abuse and the vicious cycle that would surely affect my future children. I am the only one in my family that has made that change, stopped making excuses for my behaviour because of my past.
I knew this path of destruction was not for me. My mother in law asked me the other day how I came to this point, with no one guiding me, how could I be who I am today? Easy really, I made a conscious decision I would not go down that road. I had God. I read self help books, I watched Oprah...yes she was a big influence in raising my kids and being the person I am today. I went to counselling. I put my energy into positive things like charity work in the community and working on myself, (which is a never ending mission)....So many people have asked me to write a book about my life and experiences, I have started but it’s a work in progress.

Being abused has taught me to have a soft spot for abused kids and abused animals. Why because I have been there, I know the hurt, I know the anger I know the sadness.
Thank God for my workouts, I get up every day and think I am able to walk, run, climb, hop, punch, kick and hopefully by the end of the year a hand stand push up!
 I am so blessed to be able to do this fitness thing....I will always have a passion for fitness. I make a difference in people’s lives every day. I make them believe in themselves when maybe no one else would, I improve the quality of my client’s lives, and I give the best possible training to clients. I take my job very seriously; I actually had a lady tell me sarcastically a few Saturdays ago (a brand new client) tell me Belinda you really need to have more passion when you talk about fitness and training, with a big smirk on her face. Yes it’s true, I can’t contain my knowledge when it comes to fitness, I can’t contain my passion in helping others, I am quite shy normally but when the topic of fitness comes in I can’t stop talking...!

Why did I tell you all this?

You need to stop making excuses for whatever is going on in your life, face it, work through it, move past and learn from it. The past may be 40 years ago or yesterday but guess what, as humans we always tend to go back there and blame it for every bad thing in our lives.
You see when I ask a client to do something and they say “I can’t”... I think to myself yes they can! Why don’t they believe in themselves? I know they can do it. They are just self- doubting themselves....they don’t want to fail. They are second guessing themselves. Failing is not trying and giving up before you have even begun. I think to myself if they only knew the true power that they have.
When you achieve a goal, it transfers to many different areas of your life, you start to believe in yourself. You see people differently. Life becomes a journey that you must finish little by little, step by step, hurdle by hurdle. I look at my kids and say to myself I did something right, the abuse stopped in its tracks... it did not permanent my family. I changed my kids past because of my future.

I challenge you to follow the thread in your life...find the passion, it’s there you just need to look. Stop the self doubt talk, you can do anything you want to do. You are important, you are seen, you are heard. You are special. Believe in yourself! Giveback, help others, and the end of the day if you can say you did the right thing, you were  was ethical, you were professional and you made a difference, it really does not matter who has what to say.


Saturday, January 12, 2013

Don't tell me you have given just started! Yes its true, something like 83% of resolutions will never come to life....thats why I dispise resolutions...
They don't work.....your just setting yourself up for failure.....
GOALS are where its at...goals are never a bad thing.....
How are goals accomplished....?

1.Thoughts (brain storm)
2. Words (write them down)
3. Plan (have a specific plan for every goal)
4. Action (you need to act upon this plan)
5. Accountability (who and how will you be accountable)
6. Results measured (how will you measure your success?)
and back to more thoughts....

I get really upset when the New Year comes about and every gym out there markets to all those "New Years resolutioners" you know all those people that go the first week or two, and never to be seen again at the gym.
These gyms actually count on you not being there, that's how they can keep selling more and more memberships.
They don't care if you show up.....where is the accountability, man if you don't have the motivation in yourself, good luck with that one.
Thats why I believe in my training system, you get an email when you don't show up for the week....
I help you work on your goals....I know something about your family and you. The programs are fast, 30 min get in get out no wasting time!I cap my numbers so you get the best experience in my FLOW WORKOUTS....that's why my program has one of the highest retention rates.
Come on, you cannot keep doing the same thing and think your going to get different results.
We start again in Feb...I hope to see you!