Oat Cookies

3-Ingredient Healthy Banana Oat ‘Cookies’– Fast, Easy, and SO Versatile!

I made these the other night when I had a craving for something sweet but didn’t want to overindulge. You can make them with only 3 base ingredients and then add more as you go. If you don’t want to make too much, just cut the recipe down and use your judgement.

  • 4 bananas
  • 2 cups of oats (use certified gluten-free for allergies)
  • 1/4 cup of PB2
    • PB2 is a powdered, dehydrated peanut butter that still offers the taste without many of the calories and fat. You can pick it up in most health food stores.

Mash bananas and mix together with oats and PB2. Consistency should be like a cookie dough, adjust as necessary.

Then comes the fun part. From here, you can add SO MANY fun ingredients to make variations to these cookies. Some ideas are:

  • coconut flakes (toasted, unsweetened, or sweetened)
  • chocolate chips
  • raisins
  • walnuts, pecans, crushed almonds

Then lightly grease a cookie sheet (I used spray coconut oil), and bake in oven for 15 minutes at 350. That’s it! These are so fast, easy, and simple to make. Enjoy!

Photo from Women's Day

3 Simple Tips to Grocery Shopping- The Healthy Way

Grocery shopping is one of my favourite things to do. It wasn’t always, but as soon as I started taking pride in a) what I was creating through cooking and b) what I was putting into my body, it became one of my favourite ‘chores’.

Grocery shopping sets the tone for the week. Here’s the simple truth: if you don’t buy it, you can’t eat it. Think about that for a minute. Luckily, we live in a world where things don’t just miraculously appear in your cupboard unless you make the conscious choice to pick them off a shelf, purchase them, and bring them home. Use this simple law of the universe to your advantage, don’t buy something ‘for later’ or ‘just incase’ unless you plan to eat it. Because you will.

  1. Buy real food: The majority of what you buy should have an upcoming expiration date on it. If it doesn’t, it is likely very processed and not very good for you. The one main exception here is brown rice/quinoa/grains because they can store for a long period of time. One easy way to think of it: 90% of what you buy should be going into the fridge/freezer when you get home. Think perishable.
  2. Protein + Vegetable(s) + Starch: That is your main breakdown for a simple meal. Try and choose lean proteins (chicken breast, ground turkey, extra lean ground beef, fish), you can always freeze some if you don’t think you’ll use it right away. Then choose your vegetables (the greener the better): asparagus, spinach, kale, etc. Next choose your starch, which should only account for about 1/4-1/2 of your plate. My favourites are sweet potatoes and quinoa, but brown rice, potatoes, and even pasta can be good in moderation.
  3. Watch your sauces! This tends to be where I see most people unknowingly ruin a ‘healthy’ meal. They buy all the right ingredients then douse it in heavy sauces, sugary dressings and fattening condiments. Check bottles at the grocery store: I always look for sugar, sodium, and fat contents. When I’m training for a show I go zero on all three: 0G sugar, 0G sodium, and 0G fat. But normally a very small amount is OK. Read bottles and I promise you will be shocked by the sugar, salt, and fat contents of your condiments, I’m telling you.
    • Seasonings to avoid: BBQ sauces, ketchup, most salad dressings (even the ones that seem healthy!).
    • Some that are OK in moderation: mustard (yellow or dijon, not honey), Frank’s Red Hot sauces (mostly: again, read labels), Mrs. Dash (salt-free). Get into using real spices– not pre-mixed rubs or blends because they tend to be very salt-heavy, but real spices you mix together. Get creative!

With healthy cooking feel free to get creative, just keep in mind that the more you do yourself, the more control you have. Buying pre-seasoned chicken breasts may simplify things for you, but you have no control over what goes into it. Same goes for rice blends and prepared vegetables.

Keeping things simple and sustainable for your everyday life is the key to success here. There’s no sense over-complicating things if you can only realistically cook once a week. Find a system that works best for you, then stick to it!

Krista- 6 weeks from Bikini

The #1 Reason People Fail At Anything. Period.

I’m going to keep this one simple guys, because it is essential that you get the point. I have been faced with this challenge time and time again and am slowly narrowing it down to why people struggle, why people give up, and ultimately why people fail at anything. Period.

It doesn’t matter if it’s bodybuilding, dieting to lose weight, a sales job, or trying to find the perfect relationship. It all comes down to your reset button and how often you use it. Let me explain that a little.

What I call ‘your reset button’ is actually your ability to bounce back; your ability to forget (and forgive yourself!) for what happened yesterday, last week, last year, or five minutes ago. It really is that simple.

It doesn’t matter that you ‘cheated’ on your diet yesterday, or didn’t make it to the gym at all last week. The only thing that matters is you hitting your reset button this second and making a choice about what you’re going to do right now. That’s it.

The more you learn to drop decisions you made in the past (whether it was a bad choice you made a year ago or that muffin you just ate), learn from them, and move on from them. Hit the reset button and make an intention for the right choice you want to make starting now. 

You’ll get to a point where you’re so used to living in the moment and hitting your reset button that things don’t seem to phase you like they used to. And by that point you won’t be making many of the mistakes you used to because you’ll be living your life from a place of control and empowerment. Does that make sense?

The better you get at doing this and hitting the reset button, the better you get at being in control of your life. And the best part? It gets easier. Like any muscle, the more you use it the stronger (you) get.

I’ll share a story because it’s recent and relevant to this principle: I was having dinner with a few friends last night and my best friend made these delicious banana pecan muffins with an icing glaze on them, fresh and warm out of the oven. I should explain: I’m one month out from a bikini show, otherwise this wouldn’t be a problem, but I wanted to have one so badly.A friend at the dinner party pointed out that I had already had a fish taco (spicy tilapia and grilled veggies wrapped up in a pita, the only part that was outside my ‘diet’ was the pita), so why not just indulge a little more, I mean I had already broken my diet, right? Wrong. I had already hit my reset button. I had owned my decision to ‘break’ my diet and indulge in a fish taco, and it was the most delicious fish taco I ever had! I enjoyed every minute of it, then didn’t give it a second thought, moved on from it, and went straight back to competition mode.

If you think like my friend at the dinner party, you’ll always be living in the past, making excuses for yourself, but never really forgiving yourself for making ‘mistakes’ and being human. You need to own your decisions, own the past, no matter how big or little it may weigh on you, and make peace with it. Hit reset and move on. It really is that simple.

Krista @ hardbody happiness

THE #1 Most Underrated Supplement (Hint! It’s not what you think!)

I love when people ask me what I supplement with, because I love to share it with them. Many people nowadays supplement their diet in some way to gain more vitamins and nutrients but one that many people forget is fibre.

Generally my supplement routine in a day looks like this:

  • Women’s Vitamin Pack (Peak Performance)
  • Pre-Workout Bar (non-caffeinated, fat-burning)
  • Creatine (while I work out)
  • Amino Acids (while I work out, but ideally throughout the day)
  • Protein Powder (30G of Protein, 0G of Sugar)

Now to some people this may seem like a lot, but I assure you, do your research and you’ll soon realize that it isn’t, (regardless of where you are on your fitness path). Our bodies just do not get the vitamins and nutrients they need with the average North American diet and lifestyle.

However, there’s one supplement that we should all be getting way more of, in a safe and natural way, and that’s fibre. Now fibre is not only essential for… the way we traditionally think of fibre, but more and more studies are showing incredible evidence that show the importance of fibre for heart health.

Again, I’m not a doctor, but I can strongly suggest doing some research (start with Googling soluble & insoluble fibre and go from there). I take a 12G of fibre, sugar-free fibre supplement drink every morning and it has changed my days, weight-loss, and energy levels drastically.

I’ve been told that the average person carries 5-15 lbs of ‘sludge’ in their intestines that hasn’t been digested properly. Imagine that extra weight in your midsection! What’s the point of eating properly, investing in good supplements, and exercising if our system is not even functioning at 100%.

Do you have any good research or articles to share on the importance of fibre? Comment below. Any other supplements that have really made an impact on your life?

If you are interested in knowing exactly what I recommend, you can comment below or message me.

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Fit On the Go: 4 Ways to Stay Fit While Traveling

If you’re anything like me, traveling can be a bit of a blessing and a curse. Don’t get me wrong, I adore traveling: seeing new places, meeting new people, expanding my knowledge and understanding of different cultures and ways of life. However, when you live a rather fit and active lifestyle at home, it can really throw you off your game when you have to break your routine and be thrown into a new scenario, not knowing where your next meal is coming from or if you’ll find a gym that suits you where you’re going (if at all!). 

However, over the years I’ve picked up a few tips that help me maintain my lifestyle a little easier when I’m on the road, whether I’m training for a bikini show or just trying to maintain my general health and fitness level. 

  1. Drink your water: Sounds like common sense but we all forget it from time to time. Travelling is especially a good reason to up your water intake. Always keep a bottle on you; not only does it keep you hydrated but will help curb cravings for those other foods and beverages that do not align with your fitness goals. 
  2. Research simple body weight exercises: Even if it’s a simple exercise sequence you can do in the hotel room before you leave in the mornings, it’ll serve as a nice reminder throughout the day to stay on track. You’ve already started your day off right, you’ll be less inclined to order the fast food burger at lunch. No idea where to start? Try doing something simple, like 20 bodyweight squats, 10 push ups, and 15 leg raises on the bed. Repeat this sequence three times and it’ll get your exercise mindset going for the day at the very least. 
  3. Do some groceries: Stock up on simple, healthy snacks you can keep in the hotel room for when you’re stuck without a meal. Raw almonds, plain Greek yogurt, and cut veggies can be an easy way to hold you over till your next meal. You’ll be less likely to cave when you pass a bag of chips. 
  4. Don’t Stress! Stressing about whether or not the salad dressing at the restaurant has 2g of sugar is only going to ruin your trip if you’re faced with these dilemmas multiple times a day. Do your best to prepare, feel free to ask questions, but some things are simply beyond your control in that exact moment. Don’t let it ruin the trip for you and those around you. If you slip up, forgive yourself and move on! Regroup and get back on track, and no matter what, keep going!

What ways do you stay healthy and active when traveling? Share them with us!

Daily Intention

<Insert various excuses here!> This quote is one of my favourites from one of my favourite movies ‘Wolf of Wall Street’. It’s pretty to the point but can be applied to SO many struggles!



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5 Ways to Stay Fit on a Budget

In a perfect world we would all have an all-access pass to every gym, yoga studio, spinning class, TRX, and whatever else you’re into. But if you’re like me and like to mix up your fitness routine, it can run you a high bill. With memberships running from $50-$100 per month per studio and one-time drop-in rates running from $15-25 per class, it can be difficult to maintain an exciting fitness lifestyle when you’re on a budget.

Here are a few ways you can maintain your fitness lifestyle without breaking the bank:

  • Look for all-inclusive gyms: Be sure to read the fine print here. Some gyms look like they’re all-inclusive but you want to be sure that you can find a decent-rate gym that includes the kinds of facilities you like. Be sure to ask if things like yoga, spinning, group fitness classes, and access to facilities like the pools and tennis courts if that’s what you’re into. It sounds so simple but this will allow you to explore different types of fitness without getting bored or having to buy multiple memberships.
  • Walk/run outside: Again, super simple but often overlooked. Not only is it good exercise but the regular fresh air and sunshine will give you many more benefits than just exercise.
  • Check classified websites like Kijiji: Often in order to get a good membership rate you have to commit to a 12-month contract. Online sites like Kijiji include people who are already committed to a contract you can take over for whatever period of time they have left in their contract. It’s a win-win: they get out of the contract and you get a shorter contract with the best rate.
  • Look for ‘karma’ or complimentary classes: This I’ve mostly seen with yoga, but perhaps there are others out there in your city. Companies like lululemon offer free classes every week and additional classes/events from time-to-time. Certain yoga studios also offer what they call ‘karma’ classes where during slow times (like every Friday night) they offer a $5 cash drop-in and all the proceeds go to charity. Get your om on and give back at the same time!
  • Stream your workouts: There are so many great videos online that cost little to no money to stream and get in a workout or yoga class. The main thing you need to be careful with is form– don’t try anything new or dangerous when doing an online video as there is no professional there to check your form to avoid injury. Sometimes I even check online videos for workout ideas while I’m at the gym. Keeps things interesting ;)



What other ways do you save money in your fitness routine? Share them below!

-xo, Krista

Daily Intention



Your conscious mind can only hold one thought at a time. Why not make it a good one? Then the universe will work to align your reality with your dominant thoughts. #Truth

Daily Intention

My thoughts today: In what areas of our lives do we settle? Everyone is different, but I’m sure many of us settle in one area of our lives or another from time to time.  Maybe we don’t go back to school for the thing we know we would have been really good at. Maybe we settle in a good relationship when we know that a great one is still out there. Or perhaps we just don’t take enough chances for fear of failing. There is no passion in settling for a life that doesn’t fulfill you completely. It’s that simple

.Passion

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Gooey Peanut Butter Chex Gluten-Free ‘Cheat Treat’ Squares

I don’t really believe in ‘cheat’ meals because I feel that diet and nutrition should always be enjoyable and realistic. Don’t cut out every food group you like just because it’s not made of pure spinach. You may be able to maintain it for a few weeks, even a few months, but my personal belief and experience is that your diet should be a lifestyle that you enjoy and can maintain. 

This is why I was desperate to make a gluten-free, non-healthy, all-delicious no-bake square for my own cravings. Even my boyfriend who is not gluten-free and does not have much of a sweet tooth loves these squares

So here’s the recipe, feel free to make any adjustments or changes and share them with me in the comments! 



Ingredients

  • 1 package (40-50 large marshmallows)
  • 2 tablespoons of butter
  • 1/2 cup of peanut butter
  • 3 cups of Gluten Free Honey Nut Chex
  • 3 cups of Sally’s Gluten Free Cocoa Sweets (like a chocolate Rice Krispie you can buy at Loblaws or Walmart)
  • Optional: add crushed peanuts, chocolate chips, raisins, or even substitute some or all of the peanut butter for Nutella

Directions:

  • Melt butter in a large pot on Low Heat. 
  • Add marshmallows and melt over low heat, stirring often.
  • Stir in peanut butter until mixture is a consistent gooey texture without large clumps. 
  • Mix in cereals 1 cup at a time. 
  • Add other ingredients and continue to stir until mixed throughout. 
  • Transfer mixture into a greased baking dish and let cool. 
  • Cut into squares and serve, preferably same-day.
  • Enjoy! :)

Try these delicious treats! I promise you won’t have any leftovers! Great for GF or non-GF guests. 

Let me know what you think!

-xo, Krista