Lil Miss Fitness Freak

"And though she be but little, she is fierce"


Humpday Updates

My friends!

It’s a rainy humpday over here in Guelph and as I began to write this, I had just finished up my second pre-workout meal

My last purple sweet tater made it onto this plate this morning. So pretty. 6 ounces sweet potato + 2 ounces green mush goodness (avocado) + 3 ounces roasted chicken breast.

My last purple sweet tater made it onto this plate this morning. So pretty. 6 ounces sweet potato + 2 ounces green mush goodness (avocado) + 3 ounces roasted chicken breast.

Ugh yeah, so much food. #DoYouEvenCarb?

So how am I doing so far now that I’m officially just over a week in?


Better then expected. Mike brought me in ‘slowly’ with the addition of a whole other meal before my 10am workout which was scary to be quite frank. To think of eating my normal pre workout (big bowl of oats) and then an hour and half later eat what you saw above and then workout within the hour of that was actually terrifying.

Like for real, I had anxiety about it.

But I did it and now do it every day before my lift because I’m doing what I’m told.

Mike says…

“It’s not even that much food”


Maybe for you lol…

but for the tiny lil 5 foot girl, my tummy says otherwise.


I have to say though, that it digests fairly quickly and I’m not feeling as heavy as I thought I would. And I’m still starving marvin once that workout is done. Apparently my body is efficient like Mike said.

The issue though, which I’m now trying to pinpoint is the excess gas. Sorry is that too much info for ya?

I dunno if it’s the sweet potatoes, one of the supplements (of my hundred it seems) or just my stomach being annoying and trying to adjust to the new quantities, but for the first hour in the gym I have bubbles popping away in the tummy which is not the most comfortable feeling and makes me slightly self conscious as I’m feeling like I’m rocking a wee food baby belly.

Hopefully that passes or I may have to do some experimenting.

The other issue is sleep once again. I realize I complain about sleep a lot. Sigh. Sorry guys. Now that I have to squeeze in another meal, I’m trying to help myself out by trackin back the alarm an hour to a 6am wake up call and after a few days (plus the midterm yesterday), it’s hitting me real hard.

Goal of life is to finally say I get 7 hours of sleep a night…

One can dream.


Speaking of my midterm, in other non-food related news, I wrote my nutrition midterm yesterday morning and was so relieved that it was done that I did what I always do post-test time

Step 1: Gym

Step 2: Nap


Step 3: Bake ALL THE THINGS.

For real guys, this always happens. My housemates know they get a lot of food when I’m done with midterms because for a few days I have a baking itch that I need to get out of my system.

Last night started with makin these lil guys for my housemates again because they loved them so much.


Peanut Butter Pumpkin Protein Bites ~ Gluten Free Jess

Plus I roasted a whole buttercup squash and fingerling potatoes for them to have for dinner (well lunch/dinner food prep for Rita since she is so busy at the school studio she never sees home…) and oats in a thermos (lol) for Rita in the morning because she never wakes up to eat and I get mad at her for not takin care of herself.


Tonight it continued with…


Pineapple fried rice (healthy style) using up some pineapple that I made OIAJ with for Rita a while back. I also threw in the rest of my lobster left over from my dinner tonight (I have a slight $$ addiction right now..). Lucky girl that I’m nice and share my delicious lobster…

..or maybe it’s just because it only lasts for 12 hours once you thaw the big container…

No one will ever know. 😉

I used this recipe and it smells amazing. Hopefully she enjoys the few meals she gets from it.

Also made was…


A very messy looking bowl of caramel apple zoats for Emily’s breakfast…

Err.. it was supposed to be breakfast but she ate them when she got home from the gym hangry.

For the oats:

I made traditional zoats with one whole egg mixed in half way through and chia seeds. While that was cooking I sautéed a diced up McIntosh apple in some coconut oil until it was soft and added some of my Walden Farms Caramel sauce (which I sadly cannot even tolerate a taste anymore…damn stomach it’s so yummy) to coat them. Once the zoats were done, I mixed the apples into them + some raisins + caramel extract and cinnamon. Then I topped it with a lil bit more caramel and a spoonful of my Salted Caramel Nuts n’more peanut butter.

When I said Rita’s smelled good, this smelled drool worthy

I promise I didn’t slobber in your zoats Em, but I may have sniffed them more then once…

Finally, what was supposed to be her dinner..


A steamer package ready to be baked. Wild sockeye salmon topped with basil pesto on top of some veggies. These steamer bags are bomb guys! This package went into the toaster oven and baked for a whole 20 minutes at 400 and bam it was done. Guess it’s lunch now for tomorrow with the roasted sweet tater I made to go along side it.

So yeah, chef Chelsea has put down her apron for the night, but I can’t say it won’t be put back on at least once more as I have 1/2 a jar of pumpkin left and it’s probably going to be bread-ified. 😀

oooorrrr maybe these guys because they look oh so oooey gooey..


Here’s the recipe.

So yeah, I’m doing okay thus far. It’s tough, but I’m making it through. I posted on my instagram (follow me for all my foods!) that I hope to see some gains soon because I need something to grasp onto as far as postivity goes as the food increases continue.

I do have a confession to make though my friends. As much as I complained and complained that I was going to miss it dearly, I skipped out on my ice cream cheatmeal last week and I don’t know when I will be able to get that back going at this time. I’m sad because I do really enjoy it and I feel like I made a tiny bit of progress with it psychologically, but with the amount of food that I’m having now, I just can’t bring myself to have it. It’s too hard.

Instead, I ‘cheated’ last week with a saladbeast from Freshii on my new second restday after the farmers market with my housemates. Dare I mention that I felt bad for it because of the fact that I was eating out (ie. cheating in my mind) on a rest day.

Yes guys, I felt bad about a salad.

Bad enough that I had a wee bit of physical anxiety symptoms later that day.

It is what it is and it’s something to be worked on (the whole mental issues I still have with how I perceive food) I know this. One thing at a time.

On a more positive note to end of the night, is the beautiful addition to my desk that I treated myself to today because they were on sale at Metro.


A mini orchid to brighten my days.

I hope you have had a great half of your week and are trekking forward to you weekend. Thank you for always being there to listen to my rambles and for being so supportive and positive. I want this journey to be an honest one and so you are going to see up’s and downs. In the end though, I will come out on top just you wait!

Oh and by the way Laura I have not forgotten about your request, I have just been too busy to type up your student grocery haul post. It is started, I just need to finish it. Promise it will be posted up soon! 🙂

What is the last thing you treated yourself to?

What should I make with my pumpkin leftovers?



What [The FamJam] Ate Wednesday

Hey Friends!

So I totally flopped and forgot to show you the rest of my parents (and some of my) eats from the end of our Christmas holidays so what better place to give da noms then Jen’s wonderful linkup?

What I Ate Wednesday Button

Before I begin, I want to give so much love back to you guys for all of your wonderful comments and feedback on my video and question yesterday. I really hope to get something like that started within this year but I do want to say that I do know my limits. Some of you guys were concerned that my blog would take a hit but rest assured that I would not take more than I can handle and I would never stop blogging. So don’t you all worry. 😉 One of the main reasons I was hesitant about the whole thing (aside from the lack of a RD status thing) was that I DID NOT want you to see me as “using” you guys for money or turning this blog into a marketing scam. NO. I hate blogs that do that and are constantly throwing products in your face because, well, what fun is that to read? No. Instead, this would be a completely separate thing (If I get it going) that would be for those who really want me to dive in and help them get some healthy habits into their lives plus provide them with answers (to the best of my abilities) to their specific questions when they need it. I would not stop blogging and I would not hold certain things aside for paying clientele only because, as I mentioned, this would be separated and it would be much more on a personalized level. So yeah, still trying to work it out if it’s possible but I will keep you updated. 🙂

Now onto the fun stuff.

Due to it’s being a wee bit late, I’m not sure what days these are from but I hope you can forgive me for that.

IMG_7015One thing I always say is don’t be afraid to ask for what you want no matter how weird you think you’re being. My parents and I did shopping round deux at Yorkdale Mall on December 30th I believe and I got this beauty from a sandwich place. Yes. Does that look anything like a sammy? Nope. I got all hot and bothered by their lobster offering and that sparked me an idea and hey, if you never ask, you will never receive.

So what did I get?

I asked if I could “make a sandwich” but instead of having it on bread, I would have it on salad (which would be rung up as the side salad.) So for my “sammy” I got lobster x2 and grilled veggies x2 (guys, these portions were tiny!) all over their house mixed vegetable salad with balsamic vinaigrette on the side. Despite getting multiple offerings of both my toppings, the salad was a tad bit small for my liking, but the lobster made me quite happy.

Another night, my Mom and I made her maple stew together.

IMG_7031This one is made with potatoes, carrots, celery, mushrooms, can of crushed tomatoes, mushrooms, onion, 1/4 cup white wine, 1/4 cup pure maple syrup, 1/2 cup chicken stock and 1/4 cup of water. There was chicken in there too.  My Mom likes to cut up some chicken breast, toss it in a bag with a bit of flour, garlic powder, Italian seasoning and pepper and then brown it up in a pan before adding it to the stew. The whole thing cooks together in a dutch oven (or large oven safe dish) or crockpot until the potatoes and carrots are fork tender.

Now, there are some swaps you can do here as there are some ingredients that I would not personally want to eat due to my own preferences and dietary restrictions.

  • If you are like me and try to watch your sugar intake, you can reduce or nix the maple syrup and use maple extract. I don’t know how successful that would be, but you can try it out.
  • You can use sweet taters or squash for the potatoes if they aren’t your thing.
  • For the chicken, you can use oat flour or even coconut flour for a paleo or gluten free version. You can omit the floury coating all together but it helps the seasoning stick to the chicken and probably does add a lil bit to the thickness of the stew.
Mom's plate

Mom’s plate

They had their stew with some seedy bread and buttah.

#Saladbeasts also made an appearance again, and this time, my Mom was home to have one. She is picky about what she deems appropriate for a salad though cuz she all kinds of crazy.

IMG_7037The base salad my Mom put together and was just a bag of chopped romaine with radicchio pieces, some mixed dark greens, some kale (I threw that in their ;-)), and some chopped raw veggies (carrots, peppers, cucumber and celery).

For her salad, I added roasted asparagus and portabello mushrooms, some sundried tomatoes, pickles (because they are her fav) and sauteed shrimpies in Mrs. Dash herb and garlic seasoning.

My Dad is a lil bit more fun flexible.

IMG_7038Roasted asparagus, onions, portabello mushrooms and potatoes in garlic and rosemary, sundried tomatoes and some jarred roasted red peppers. He also got a serving of my homemade bison meatballs which were simply ground bison, finely diced onion, garlic, pepper, and a good shake of Worcestershire sauce baked at 375 for about 30 minutes, flipping over once.

Now that is a salad that makes me drool.

On my final night at home (Jan 3rd), I made a super simple recipe that came from Lee over at FitFoodieFinds. My parents loved it and my Mom asked me for the recipe so that she can make it again.

IMG_7040Sorry for the horrible lighting but I wanted to show you the dish before it was baked. Basically it’s a layered dish with uncooked quinoa on the bottom (which you pour stock over top), then a layer of chopped kale, then sundried tomatoes (+ mushrooms that I added because my parents love those shrooms), then a layer of cooked turkey sausage rounds and a sprinkling of part skim mozzarella cheese.

IMG_7041The cheese is optional and I forgot to add the red onion, but they really liked it nonetheless. Thanks Lee!

On my last morning, I made my Dad breakfast as I was home when woke up due to it being a restday from the gym. #SundayFunday.

IMG_7042Normally he has frozen bagged hashbrowns and eggs on the weekend so I essentially made him a whole food, updated version of that. Basically I quickly steamed a potato (microwave steamer pot) that I chunked up and tossed that into a pan with some coconut oil, onion, garlic, peppers, mushrooms and kale and sauteed that up until they all started to brown a bit. I then added some of our leftover sundried tomatoes, Mrs. Dash garlic and herb seasoning and pepper and gave that a good toss around and popped a lid on it. After a few minutes (the oil from the sundried tomatoes will brown those taters!), I cracked two eggs right on top, popped the lid on it again and waited for the eggs to be done.

They were supposed to be all runny and such but I left them go a tad bit long so they were more runny-hard, but my Dad was a happy camper.

Before we left with all my stuff, I enjoyed this lil numba..

IMG_7045Stuffed 5 egg (1 whole, 4 white) omelette with sauteed mushrooms, asparagus, zucchini and onions, alfalfa sprouts and kale. I seasoned it with Mrs Dash tomato basil (why don’t they have this one in Canada!? So good!), garlic powder, chili flakes and peppah. On the side was some garlicky green beans and a lil salad.

On our way back I had to snap a pic of the sleepy passenger. I’m glad that she always comes to take me back despite being sad that my time with her is over.

IMG_7049That face. I had to share, I’m sure you all don’t mind a non-food picture right? 😀

But just so I end on food, I give you my postworkout lunch today

IMG_7053I’m the master at making the most of 1/2 a cup of oats. Yes, that entire, almost overflowing soup bowl started as a 1/2 a cup of oats. I’m magic 😉

Okay maybe some shredded zucchini and 2 whole egg whites helps with the plump-age, but I can say I’m just magical cuz I’m the writer here :-D. These zoats had 40 grams of nanner (because this was the first thing I ate after my workout…need those quick digesting carbies), pink salt, cinnamon, vitamin C powder (Pranin), english toffee extract (yummers I  have missed my extracts) and a chocolate peanut butter protein icing thanks to Diesel Perfect Whey.

I’m still trying to adjust to having some mid morning (mid morning to me) classes so because I had a 9:30 class, I had to go to the gym afterwards (because if I wanted to go before, I would have to be there by like 6 to get my whole workout in). As a result, my postworkout and lunch had to morph into one thing and, well, I wasn’t mad at the outcome.

Could anyone else eat oatmeal all day everyday and still love their life? I could.

Well that’s it folkaroonies and now you should go make yourself some oats. 😛

Happy Hump Day!

How do you spice up your oats? Plain oats make me sad, add some life in there!

How are you adjusting to being back at school or work? Did you have to shift anything around?



Workin Those Guns. April 28/14 Workout.

Hey Friends,

So to stick to adding more workouts to zee bloggy I’m droppin in for another short post to give you my bi’s and tri’s workout from yesterday. I have to be honest when I say this is probably my least favourite training day, as I’m not a huge fan of isolating biceps and triceps as a workout, but I guess the reasons I stick to it is because …

  1. One it’s mostly geared towards reaching new PR’s (personal records or bests) for my dips and chins.
  2. Doing a few isolated bi’s and tri’s work won’t kill me. It’s actually kinda nice to see some definition in a females arms IMO.
  3. It’s actually quite tiring (as I do 2 not 1 5×5 super heavy sets) and I always end up a wee bit sore the next day.

So, if you’re wondering why a girl would dictate a whole day’s workout to bi’s and tri’s, try my workout on for size. 😀

cute-animals-flexing-lemurhehehe Flexin Lemur!

A few notes:

  1. For weighted chins (chin-ups-bicep 5×5 set), I do my first set without weights to see where I’m at endurance wise then hold a 10lb DB between my feet for the last 4 sets. For each of those sets I can do about 5 reps with the weight and then I drop it and do 2-3 more reps. Work to failure!
  2. For weighted dips (5×5 tricep set), I am using two benches like this-> I have plates stacked up on my lap for all sets (warm-up with one 35lb plate), and then for the monster drop set I’m simply doing a set with all the weight and then continuing to go with less and less weight until I basically collapse. So, I do 130lbs and take 60lbs off, do more reps, take 35lbs off, do more reps..etc until all the weight is off and I can’t move my arms. There is no stopping between these weight changes. It’s all about burning out the muscle completely. Good times!
  3. For overhead tricep extensions I tend to go for a towel rather than the rope. I find that I can get a better curl at the end with the towel (which means a better tricep contraction!)
  4. Today was lower/upper abs with my workout and, as always, I warmed those up before  my start. Yesterday is was weighted leg raises (+drop sets for each set) + weighted decline situps (+ final set drop set) for 3 total rounds.

There you have it. A workout to kick off your summer gun show! 😉

One other thing I wanted to share from today was my oatmeal (Zoats!) from this morning as I got to try out Cellucor’s new Mint Chocolate Chip flavour! Many thanks to Chaunda and her kind self for giving me a sample of her new buy.

20140430-205427.jpgToday was a rest day from the gym, so it was zoats (or zucchini oats- trust me you don’t taste the grated zucchini it just adds some veggies, nutrition and VOLUME to your oatmeal. Try it!!) for breakfast. Now, you will notice that these don’t look like my typical zoats for a few reasons…

  1. Where are the berries? I tend to use lower glycemic berries on my rest days as I don’t need the extra quick carbs (sugars) from banana when I’m not going to the gym. Banana rarely makes an appearance on rest days. When it does, either I’m really craving it OR I’m going in for an early morning shift, at 8:30am, at work (like today).
  2. Questbar pieces on a rest day? This never really happens BUT because I didn’t have much fruit, I need extra carbies to make up for the lost macros and I had a small piece (like 1/8th of a bar…yeah it puffs up that much!) of a Cookies and Cream Questbar left that I baked into lil bites to top my mint chocolate chip zoats with. Besides, what fruit goes with mint?

These were sooo yummy and, like I mentioned, because I was heading into work (rather than taking my typical rest-day nap…I died half way through the day so zee nap was a 2 hour afternoon one after worky 😛 ), I did add some nanner to it and it made it plump up EVEN MORE and make it nice and creamy. To get this effect (plus you don’t want banana chunks with mint right?), when adding the banana, you want to use the ‘melted banana trick‘ a la Chocolate Covered Katie and whip it into your oats/zoats.

And because some of you have asked, I will give an updated set of directions on how I make my zoats. I use a microwave when cooking my oats/zoats. You can do stove top if you wish.

***These are rough directions for the process only. I’m not giving my gram by gram amount of oats, etc that I use, just use however much of each ingredient as you like. ***

The night before. (Optional)

In a microwave safe bowl, add the following ingredients together and place in the fridge overnight.

  • Oats (I use quick gluten free oats)
  • Whey (I used the chocolate mint here and only about 1/4 of a scoop as it’s mostly for flavour)
  • Chia Seeds
  • Grated Zucchini (about a 1/4 to 1/3 of a medium sized one)
  • Liquid of choice (I use a half and half mix of unsweetened almond milk and water in a 2:1 liquid to oats ratio)
  • Cinnamon

The reason I soak my oats (and every grain I eat for that matter) is because this breaks down the outer coating of the oats and makes them more digestible. This means that your body is better able to absorb the nutrients from the oats and is easier on your digestive system.

The next morning.

You will need…

  • 2 or a 1/4 cup of Liquid Egg Whites
  • small piece of RIPE Banana
  • 1/2 tsp of Coconut Oil (optional- getting more healthy fats)
  • 1/2 tsp Lucuma Powder (optional superfood addition)
  • Toppings of choice. I used 1/8 of a Cookies and Cream, raw cacao nibs and raw cashew butter.
  1. Add a bit of water (about a tbsp depending on how dry it looks) and stir. Don’t add too much as you didn’t strain your zucchini and during the cooking process it will also release liquid. Nuke for 3-4 minutes depending on your microwave strength. Watch to make sure it doesn’t overflow.
  2. Take out. Pour in your egg whites and whip like a mad person until they are fully incorporated. Take your banana and, in a separate cup, melt it in the microwave. Whip that into your zoats too. Nuke for another 2 minutes watching it carefully so that it doesn’t overflow.
  3. Remove again, stir in coconut oil and lucuma (if using) and add your toppings.
  4. NOM AWAY!

Simple right?

The only thing you have to get used to with zoats is understanding just HOW MUCH liquid that zucchini releases and to add more or less liquid as you are cooking based on how it is looking and how you like the consistency of your zoats to be. I like mine on the drier, creamy side (no spare liquid floatin around) so I use a very tiny amount of added liquid. Trial and error will lead you to finding the right balance.


I promise you will not taste the..

  1. Egg Whites. Don’t be scared. They don’t make your oats taste like eggs I swear on my life. All they do is add protein and volume. Who doesn’t want an even bigger bowl of oatmeal? This girl does! 😀
  2. Zucchini. Again, you won’t taste them. They might add a slight texture to your oats depending on the size of your grater blade but there is no taste. Just pure nutrition points and, once again, volume.

I love’em and so I hope you do too!

Do you like working your arms?

Ever grated vegetables into your oatmeal? I have seen a lot of grated cauliflower floatin around on IG lately. If I didn’t have a slight gas..err…. digestive issue with too much cauli consumption I might have tried this.

Chocolate mint combo…Yay or Nay?

Oh and for the record for all my protein powder addicts…Cellucor is releasing three…yes THREE…new flavours in the up and coming months.

  1. Chocolate Chip Cookie Dough (already available to US friends only booo on Cellucor’s main webpage)
  2. Smores
  3. White Chocolate Mocha

Cellucor release 10th Cor Whey flavor chocolate chip cookie dough

ERMMAGAWD cookie dough is my favourite! Can’t wait!!! That smores looks interesting too. Sigh…There goes more monnies as I won’t be able to resist.

Which new flavour appeals the most to you?